tag:blogger.com,1999:blog-46933266242994464952024-03-25T08:27:32.087-07:00Because. I'm a runner!A blog of random thoughts from an "on again, off again" runner!Jeffhttp://www.blogger.com/profile/01204031780709227001noreply@blogger.comBlogger47125tag:blogger.com,1999:blog-4693326624299446495.post-39718109280800622932014-11-13T19:12:00.000-08:002014-11-13T19:19:14.650-08:00MARATHON (nutrition)This installment is going to be about nutri... WAIT! I can't even spell that word without laughing a little! Those of you who know me well, know that nutrition really isn't my thing! I mean, one of my beliefs is there simply is NOT enough restaurants with tater tots on the menu, and I don't eat fruit, except for olives and peppers! So, I'm not going to pretend to be a nutritionist and tell you what to eat. I will, however, share a couple of things I learned while training for this marathon.<br />
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The first is a no brainer! YOU HAVE TO EAT! What I mean by that, is I think dieting while training for a marathon is not the best idea. Calories are energy, and when you're burning a few hundred every run, you have to replenish. Now, how you do so, is totally up to you, but try to do so within a couple of hours. The quicker you can get those carbs, fats and proteins back into your system, the quicker those fatigued muscles can recover! My method, a recovery drink like GU Brew Recovery that will absorb into those cells quickly, and then, for whatever reason, I crave a good burger, especially after a long run!<br />
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While I'm on the subject of long runs, it's obvious long runs are on the training schedule to get your legs, body and mind ready for the big day, but remember, they are also on the schedule to help develop a nutrition plan. This part is something I have never done properly, until now! In the past, during a long run or bike ride, I'd just take a GU when I felt like I needed it, but what I didn't realize was by the time I felt like I needed it, I was too late. The dreaded bonk had already started and there was no coming back! There were three things I focused on before race day. 1. The night before, 2. The morning of, and 3. During the race.<br />
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1. The night before. You've heard it a million times! CARBO LOAD! While I think carbo loading isn't a bad idea, I think a balanced diet is a great idea. If you can stick to a 40-30-30 diet plan or something similar, you're probably "carbed" up. I suggest picking something, maybe a favorite, low in fiber, not too heavy, and low on the grease or oil. Most importantly, don't over do it! My first college coach had a saying. "Stuffed is Stupid!" I had to learn this the hard way during this training block. Let's just say, I was wearing a $60 pair of socks that morning, and I lost one! <br />
2. The morning of. I don't know about you, but I HATE getting hungry during a long run! So, it only makes sense to me that you have to eat something to try curb your hunger. During training, I tried to eat granola bars and/or GU Chomps before the run, but both were not substantial enough to keep me full for a two and a half hour to three hour run. For race day, I decided to, DUM, DUM, DUM!!!, break the first rule of marathoning and do something different on race day! I had a bagel with peanut butter about an hour an a half before the start! I am so happy I did!! I didn't get hungry throughout the race, and I think just that small "meal" helped keep me from getting sluggish toward the end! <br />
3. During the race!! I needed the most help with this one!! So, what did I do, as I mentioned in the previous post, I used my resources! I started asking customers, fellow runners on training runs, and some local coaches what they do during the race. I knew I was going to use GU, since that was what I had practiced with and used for years, but I wasn't sure how many and when. I first figured I was going to be out there no longer than three hours and fifteen minutes, finger crossed! I then figured that after an hour and a half, that glycogen storage may be tapped and muscles may start to burn other things producing lactic acid and causing fatigue. Lastly, GU's website recommends using one every 30 to 45 minutes. I came up with the plan to take one at 1:15 to be in my system before 1:30, another at 2:00 and the last one at 2:30 to hopefully get me to the finish! The plan worked like a charm!<br />
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I'll sum up with this! I think it's a good idea to treat every long run as a dress rehearsal! You have to be aware of how your body responds to when you eat, what you eat, and how you sustain energy throughout the run with GU or whatever you choose to use! A proper training program gives you time to figure it all out, so experiment and use what you discover to develop a plan! <br />
<br />Jeffhttp://www.blogger.com/profile/01204031780709227001noreply@blogger.com0tag:blogger.com,1999:blog-4693326624299446495.post-87287640072912950802014-10-28T09:20:00.002-07:002014-10-28T09:20:56.002-07:00MARATHON (MY plan)So, you want to run a marathon!<br />
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Where to begin?<br />
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Well, I think step 1 is to begin with a plan! Ordinarily, I would say step 1 is to get get fit for your most important piece of equipment, a pair of shoes, by the best running specialty store in town, i.e. The Trak Shak, but I'm assuming if you're considering running a marathon, you're seasoned a bit and have already made this wise decision. (Note, I will obviously be talking about shoes in future installments of this marathon blog.)<br />
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So, back to The Plan! There are many, many things to consider when choosing a marathon training plan. You must consider your running background, your goals for this distance, your lifestyle, and the conditions under which you'll be training. There are also many, many generic and successful plans you can find by clicking on a link embedded in a marathon website. For instance, check out the Mercedes Marathon training program <a href="http://www.mercedesmarathon.com/training" target="_blank">here</a>! If your goal is to simply "GET TO THE FINISH LINE" follow this plan to a T, and it will get you there! There are also a multitude of other plans on major marathon websites that can help you achieve time goals and even get you to a Boston qualifier! My plan? Well, let's just say it was a bit more "fluid"!<br />
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It all started with a friend and fellow Trak Shak'er, Q, and me deciding to train for a marathon in 2014. We threw a couple of races around and came up with 7 Bridges in October. The decision was made about 22 weeks out from race day. Most training programs you see are around 20 weeks, thus my first snafu! Most of my training "blocks" in college were around 10 weeks! This meant 10 weeks of focus and very hard training centered around a goal race. TWENTY WEEKS sounds like an eternity! So, I did what I think all aspiring marathoners, half marathoners, 10K'ers, and 5K'ers should do, I USED MY RESOURCES! When you hear the term resources now-a-days, the first thought in everyone's mind is the internet, but when you live in such an awesome running community, like Birmingham, with magnificent coaches, an unbelievable track club, running Mecca like The Trak Shak, and dozens of accomplished marathoners running and training every day, you shouldn't surf any further. I am extra lucky to work in "Mecca" with college coaches, Boston qualifiers, everyday runners, and my old coach, who just so happens to be an Olympic Trials Marathon qualifier! So, I asked the old coach, Scott, what do you think about me training for a marathon in October? His first response, "How many weeks?". When I say 22, he automatically, knowing all of the aforementioned criteria and most importantly, ME, says "It's too long." These simple words of advice meant so much for me and my plan!<br />
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OK! Finally! MY PLAN! Considering the factors I mentioned in the second paragraph. My running background: I ran in college, have run a bit since, have trained for and attempted one marathon, unsuccessfully, and have had a long laundry list of lower leg running injuries. My goals for the marathon: honestly, to finish! My lifestyle: I work full time, have a beautiful family, travel some, run regularly, and like beer. The conditions under which I would be training: A FREAKING, ALABAMA SUMMER!<br />
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The first 10 weeks were focused on two things, strength and consistency, AND there was no thought of the marathon. I wanted to keep my mileage around 40 miles per week, with one hard work out, mainly hills, and one long run no longer than an hour and twenty minutes. It seems pretty straight forward and maybe to a few, rather conservative. The main goal was to stay healthy! I basically committed to a 12 week marathon program!<br />
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The first 10 weeks, CHECK! Consistent and healthy! Now, down to the nitty-gritty! Two main focuses during this last 12 week block, the long run and the workout. Considering my struggles with the heat and humidity of the Summer, I decided to focus more on time with my long runs, rather than distance. I knew I was going to have to adjust my pace considering the humidity, so I didn't "sweat" the distance. If I was going for an hour and 40 minute run and only got in 12 miles, so be it! The long runs were to start at an hour and a half and increase by 10 minutes each week. That would have gotten me to a 3 hour long run, 3 weeks from the marathon. PERFECT! Or so I thought! About 7 weeks out, my wife and new head coach, said, you may want to think about picking it up a bit, and she was right! While focusing on time rather than distance helped me slow it down a bit, struggle through some soupy conditions and not force mileage, it was really holding me back from getting in those 18 & 20 milers that are necessary for the marathon. Luckily, the weather started to cooperate a bit and I was able to nail down two 18 milers, a 20 miler and a "sufferfest" of a 22 miler!<br />
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The one workout a week shifted from the early hill repeats to intervals. I knew I needed to do some longer intervals, and was really dreading it! Why? The first workout of cross country season, after returning from Summer break was MILE REPEATS! I dreaded that workout every year! The first was 4 x mile at 1 minute faster than easy run pace, so 6 minute pace. I nailed the first workout and that boosted by confidence! The next three weeks were 5 x mile, 6 x mile and 6 x mile. During the last workout, I tweaked my calf a bit, and knew from past bad experiences with calf issues, I had to change something. This is where age really helps! I actually listened to my body and shifted my workouts from repeats to more tempos. That next week I hit a 5 mile tempo at just over 6 minute pace, and what do ya know, no calf issues! The tempos increased to my final workout before the marathon, a 12 miler with 10 miles at just under race pace. Those 10 miles were all around 6:40's.<br />
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FINALLY! The taper! When I was younger, I hated the taper! You go from this intense routine of not missing runs or workouts, moving your schedule around to make sure you fit in your long run, trying to get in bed early, and focusing on hydration, to BACK OFF! BUT man I was craving the taper, and I took advantage. If the schedule said 8 miles, I did 5 or 6. My last "long run" was a 13 miler two weeks before and then after that, there wasn't a run longer than 6. I really felt fresh come race day.<br />
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Well, I may have gotten a bit long winded with this post! I think my reasoning and point of sharing this plan is to relay to our customers and followers, while you HAVE to have a plan, it's very important to listen to your body and adapt accordingly! If I would have followed a 20 week, intense workout plan, I would have ended up on the injured reserve, looking to do Rocket City in December! While my mileage wasn't really high, and my workouts weren't overly intense, I was very pleased to have reached my training goal, which was simply to make it through healthy, because what's the point if you can't make it to the start line?!!<br />
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OK! What's next? Another opportunity for me to get long winded!!! 22 weeks and over a dozen pairs of shoes to mention!! Stay tuned! Jeffhttp://www.blogger.com/profile/01204031780709227001noreply@blogger.com0tag:blogger.com,1999:blog-4693326624299446495.post-40447645836621590822014-10-22T13:06:00.000-07:002014-10-22T13:06:33.243-07:00MARATHON (in retrospect)Well, I DID IT!!! It's been a LONG time coming, but I finally marked "Finish a Marathon" off my bucket list! I had all intentions of posting throughout my training, but then two thoughts occurred to me! First, while the training was difficult in the hellish Summer, I was healthy, and call me superstitious, I didn't want to jinx it! Second, while I have known the fundamentals and basics of training for a marathon for a LONG time and have been lending my advice to our customers for almost 20 years, I had a bit of a struggle with my confidence during this training block and thought maybe I should finish one of these things before I start posting "my" training tips! So, here I am, a marathoner, as one of my friends put it in a text on Sunday, and here's my blog plan! I'm going to start with a commentary in this entry and then follow up with a "series" of my learning experience, because training for and racing 7 Bridges Marathon was NOTHING if it wasn't a learning experience!<br />
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The race started at 7 AM, which on the western border of the Eastern Time Zone, means DARKNESS! The temperature was around 50 and the humidity, while we were right next to the river, was surprisingly low. Everyone gathered in Coolidge Park, which as I mentioned, is right next to the river with the John Ross Bridge overshadowing. I'll be honest, I had no idea how I was going to feel and how the race was going to go!! My training over the prior 3 weeks went pretty piss poor. OH, and did I mention I had never run that distance before! The only confidence I had was in the plan I had come up with. Every single marathoner I talked to leading up to this race warned me NOT to go out too fast, so the plan was to go out around 7:15's to 7:20's through at least 10 and hopefully, gradually increase the pace to the finish! </div>
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The race started, and man, I have to say, race day really makes your legs feel good!! The adrenaline! The crowd! That bib on your shirt! It all adds up to making it really, REALLY hard to hold yourself back and stick to your plan! BUT, I did it! I held that comfortable pace through 12, averaging just over 7:10's. Now, this next part, you may have read about on Facebook or noticed if you just so happened to look at the results. Miles 8 through 11.5 are on the Tennessee Riverwalk. Just after mile 12, you are supposed to exit the Riverwalk through a parking lot and take a right to the next bridge. Well, I did that, and I believe I may have been the first person to do so. The leaders kept following the Riverwalk and ran the course backwards. When I crossed paths with them at mile 15, I began to wonder how the race directors were going to handle the situation. I know most of the rules and understand the reason for time checks on a course. As of now, I am listed as the overall winner, but I know I don't deserve it. I hope this can somehow be resolved!<br />
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Back to the race!! At mile 13 is when my gradual progression run began. The pace comfortably dropped, each mile faster than the previous by a few seconds, except for the 16th mile which was a steady uphill bridge for what seemed like forever! The progression continued on 18 through 22, going from 6:45 to 6:37. I looked at my watch with 4.2 to go, had 31 minutes til 3 hours and thought, "Oh, I've got sub-3!!"!! Then mile 23 happened! My right groin cramped just before a water stop. I couldn't believe it! I felt so good to that point! My first thought was to try to run through it, but since the water stop was right there, I decided to walk through and drink some Powerade. When I started back up, I again gradually picked up my pace paying close attention to my groin. Then, at mile 25, my left hammy cramped, and I knew sub-3 was gone. I wisely walked through another water stop, taking some Powerade, took it really slow up the final climb, and jogged it in to a smooth 3:05, which won me 1st Place Master (HA!), NOT 1st Overall!<br />
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Going back to what I said in the beginning, I had no idea what to expect! I've heard countless stories of first marathon experiences! There are two things I was extremely surprised by. One, I can NOT believe how good I felt at 20 miles! I kept waiting for the same sluggishness that developed in my 22 mile long run to creep up on me, and it never did! I chalk that up to a proper taper. Two, to answer the age old question, will I run another? I am completely surprised my answer is a resounding YES! I mean, I have to run Boston, right? </div>
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So, lessons learned! Keep an eye on the blog for some installments about training, shoes, nutrition, and race weekend. I can finally properly lend such advice! </div>
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FINALLY! I have to mention a key reason for such a great first marathon experience! My wife Lena and Mom, Shelia! Man, they took care of everything! From travel, reservations, restaurant, OUR KIDS!! I literally only had to worry about getting my ass to the finish line! It was HUGE! THANK YOU! THANK YOU! THANK YOU!</div>
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Jeffhttp://www.blogger.com/profile/01204031780709227001noreply@blogger.com2tag:blogger.com,1999:blog-4693326624299446495.post-57856780828416629042014-08-21T15:50:00.001-07:002014-08-21T15:50:50.446-07:00Our FIRST "Guest" blog entry!<!--[if gte mso 9]><xml>
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 3"/>
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Used and Abused</div>
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By Scott Strand</div>
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<br /></div>
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<span style="mso-tab-count: 1;"> </span>At The
Trak Shak Running Shops, I’ve taken pride in over 17 years of full-time service
to the runners and walkers in the Birmingham area. I’ve enjoyed seeing this
small, local business grow, along with the running community at large. I know
that we, as any business might, miss the mark on occasion in terms of the
products we carry, and the service we have delivered. For those occasions, we
try to make amends as well as possible and use the experience to improve. That
being said, I do want to relate an event that happens to small businesses all
too often, as it just happened to me personally.</div>
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<span style="mso-tab-count: 1;"> </span>A
well-dressed, seemingly polite couple comes into the shop this afternoon. The
wife is in the market for new running shoes, as hers were a year old. I analyze
and measure her foot, recommend the correct category and size, and she proceeds
to choose a few options from our shoe wall. We had most of her choices, and she
begins the try-on process.<span style="mso-spacerun: yes;"> </span>Though I see
that she is also looking at running shoes on her phone, this process seems to be
going well, and she narrows down her choices to two shoes. She finds one shoe a
bit more comfortable, but likes the color of the other. It’s a close race
between the two. She settles on a winner, and the process is complete.<span style="mso-spacerun: yes;"> </span></div>
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<span style="mso-tab-count: 1;"> </span>While
the wife is in the middle of the try-on process, the husband decides that, he
too, needs a pair, as his are two years old. I say “great”, and we go through
the process with him as well. He fairly quickly settles on his shoe of choice,
and everything seems to be in order. But all is not as it seems. He begins to
hesitate, and begins to question whether he needs them or not. I point out that
his will be a good investment, but <span style="mso-spacerun: yes;"> </span>there
is no pressure from me. I’ll always leave the decision up to the customer. I
give him space to think about his choice.</div>
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<span style="mso-tab-count: 1;"> </span>Meanwhile,
the wife is ready to buy her shoes. I meet her at the counter, and we finalize
the sale. I thank her for shopping with us, and she begins to leave. I can tell
that the husband is not ready to commit to his purchase, so I place his shoes
back into the stock room. While I’m in the back putting shoes away, the couple
stops in front of the women’s shoe wall and have a discussion that was
overheard by a co-worker. It went <span style="mso-spacerun: yes;"> </span>something like this: “I really wish they had
this shoe. I’ll keep this shoe for a couple days, then return it. Now that we
know what we need, we can order our shoes on-line.”</div>
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<span style="mso-tab-count: 1;"> </span>She
approaches me and asks me what our return policy is. I tell her our policy of
30 days, with the box and receipt, with no signs of wear. We always recommend
that the shoes be worn around the house or hop on a treadmill for a bit if they
have concerns over their purchase. We are very good problem solvers if there
are any issues down the road with their footwear, and we do understand that
there can be extenuating circumstances. She then asks if she can return them
right now. I told her sure, and directed her back to the counter, where she
made the return, and they leave the shop.</div>
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<span style="mso-tab-count: 1;"> </span>This
was one of the more extreme cases of a phenomenon called “showrooming”, where a
person in the marketplace for a product will visit a specialty store to gather
as much knowledge and information as possible about that product, then order
that product on-line. There are many costs associated with this behavior, some
seen, some unseen. The direct costs that a shop incurs are the loss of the
sale, credit card processing fees for the store (about $5 in the case above)
and the lost sales tax revenue to local and state governments. The indirect
cost is the time that a salesperson invests in that customer (about 30 minutes
in this case) and the “slap in the face” feeling it leaves us with.<span style="mso-spacerun: yes;"> </span>Most of the time, we can sense when “showrooming”
is taking place, but we grin and bear it and try to be as nice as possible,
hoping that the service we provided will eventually win out. </div>
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<span style="mso-tab-count: 1;"> </span>I’m not
writing this for sympathy. I’m writing this because it angers me, and I needed
an outlet for my frustration. Just as we hear it from customers when we fall
short of what they expect from The Trak Shak, I wanted to express my
frustration over “showrooming” publicly. <span style="mso-spacerun: yes;"> </span></div>
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<span style="mso-tab-count: 1;"> </span>Thank
you all who have supported The Trak Shak for over 19 years. We will strive to
provide the best products and service to runners and walkers in the Birmingham
area and beyond. Please feel free to call or email me with any questions of
comments you have about our shops. Shop local!</div>
<div class="MsoNormal">
Scott Strand</div>
<div class="MsoNormal">
<a href="mailto:scott@trakshak.com">scott@trakshak.com</a></div>
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205-870-5644/205-408-5723</div>
Jeffhttp://www.blogger.com/profile/01204031780709227001noreply@blogger.com1tag:blogger.com,1999:blog-4693326624299446495.post-42078158880213942332014-06-16T22:15:00.000-07:002014-06-17T05:19:33.312-07:00The SOUP! It never fails! Every year, I run through the winter, Spring hits, the temperature starts to rise, and then there's that one run, usually in June, when I finish I say WTF!! You'd think I'd be prepared for it! It comes EVERY year! Maybe it's my bad memory or just maybe denial, but none the less, it happens. That run happened last Tuesday! I had a little extra time in the morning, so I decided to go for what was then my long run of an hour an fifteen. Just like every other morning, I left from the Homewood store up the hill toward Vulcan to hit the 4 Village route, with the intentions of adding on to make it close to 10 miles. I hit mile two and realized that day was going to be different. I was soaked! I hit Jack's Shell, drank a couple of cups of water, poured a couple on my head, and hit the hill back over Montevallo. By the time mile 5 hit, I was just like, "Make it through it man!". I did it! 1 hour and 15 minutes of soaked singlet, sloshing shoes and SOUP! <br />
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When I got back to the store, I turned on my computer to check the weather. The temperature at 10:30 was almost 80 and the humidity was 85! Then, I took a look at Facebook to see an article reposted on the <a href="https://www.facebook.com/ResoluteRunning" target="_blank">Resolute Running</a> page from <a href="http://www.runnersworld.com/running-tips/tips-for-running-in-humidity" target="_blank">Runners World</a> entitled "Tips for running in humidity". Man, that was timely! The article mentioned humidity basically counteracts your bodies number one defense against the heat, sweat. To paraphrase, when your body temp rises, you begin to sweat and that sweat is SUPPOSED to evaporate to cool your skin, thus lowering your body temp. Well, when the moisture in the air is virtually equal to the moisture on your body, there is no evaporation, and you just keep sweating, dehydrating yourself further! The article gives some tips like running indoors on a treadmill or checking the weather forecast for the time of lowest humidity. Since I'm not a treadmill guy and I can't run at 11:51, the time of lowest humidity on June 10, I have to come up with a PLAN to get through, and I'd imagine most of you are the same. So, here's what I do!<br />
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First things first! Properly hydrate! I know I have blogged about this before, but it is absolutely necessary for successful training in the summer! Proper hydration does not mean drink a ton of water the day before a long run or race! PROPER hydration, much like training, has to be consistent. You've heard that "8 x 8 ounces of fluid a day" right? Well, if you run daily, it should probably be more like 12 x 8 ounces of fluid a day! Pay particular attention to that all important word fluid! It doesn't just mean water! While I'll fill my 20 oz. water bottle at least 3 times a day at work, I'll often mix it with the very convenient and dis-solvable <a href="http://www.nuun.com/products" target="_blank">Nuun</a> tablet to ensure I have the proper amounts of electrolytes in my body to retain that water, and well add a little flavor!<br />
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Recovery is next! Of course, the before mentioned things will help you get through the SOUP, but after you've dropped a few pounds in water weight alone, it is VERY important to replenish immediately! You see, after you've lost all that water in sweat, you've also depleted your body of electrolytes, nutrients and broken your muscles down. A recent study suggested chocolate milk, high in calcium and protein, is good recovery drink choice. I've tried it, and it ain't bad, but my recovery drink of choice is <a href="https://guenergy.com/products/products-recovery-brew/" target="_blank">GU Recovery</a> Brew. I mix a bottle of it's high carb, high protein, amino acid and antioxidant blend the night before a long run or workout and have it ready for right after the run. For you heavy shweaters, this is a MUST!<br />
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To talk about the gear a bit, if you ain't in tech fabrics for apparel, sock or caps, please stop by <a href="http://www.trakshak.com/" target="_blank">The Trak Shak</a> and invest! Cotton fibers are thick and hold a lot of moisture, not only increasing your body temperature, but adding weight to carry. Our summer lines of Nike, Asics, Saucony and Mizuno apparel are made of lightweight polyester, nylon blends, and are vented well. Socks from Feetures, Balega, Swiftwick and Asics are made of the same non-cotton materials, wicking moisture from your feet, decreasing that sloshing thing I mentioned before. And for those of you hating on knee high compression socks from CEP in the summer, thing about this! The more moisture caught by that sock, the less moisture in your shoe and around your feet. Oh, and the least bit of breeze that hits that knee high, cools your legs a bit. At least that's what I think!<br />
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Lastly, swallow your pride! I know many are a slave to the watch, checking your pace every other stride. Sometimes you just have to accept you're going to run a bit slower in the SOUP. If you hit the road and feel that stuffy air, set your watch screen on the time of day and run how you feel! When you take that uncontrollable glance at the watch, all you'll see is the actual time of your suffering! ;))<br />
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Well, this is how I plan to make it through marathon training in the summer! I hope you take something from it and apply it to your everyday running! Got any tips? Please stop by and see me at the shop!I need all the advice I can get!!<br />
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Happy Running! Jeffhttp://www.blogger.com/profile/01204031780709227001noreply@blogger.com0tag:blogger.com,1999:blog-4693326624299446495.post-36347871748390512732014-06-14T21:40:00.001-07:002014-06-14T21:40:53.545-07:00The Word is OUT! Due to a hostile takeover of my Facebook page, I feel like there are a few things I should clear up! <br />
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<div id="fb-root">
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<script>(function(d, s, id) { var js, fjs = d.getElementsByTagName(s)[0]; if (d.getElementById(id)) return; js = d.createElement(s); js.id = id; js.src = "//connect.facebook.net/en_US/all.js#xfbml=1"; fjs.parentNode.insertBefore(js, fjs); }(document, 'script', 'facebook-jssdk'));</script><br />
<div class="fb-post" data-href="https://www.facebook.com/martinez.jeff/posts/10152343132276098" data-width="466">
<div class="fb-xfbml-parse-ignore">
<a href="https://www.facebook.com/martinez.jeff/posts/10152343132276098">Post</a> by <a href="https://www.facebook.com/martinez.jeff">Jeff Martinez</a>.</div>
</div>
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First things first! I wish Hootie and The Blow Fish never existed...<br />
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<div id="fb-root">
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<script>(function(d, s, id) { var js, fjs = d.getElementsByTagName(s)[0]; if (d.getElementById(id)) return; js = d.createElement(s); js.id = id; js.src = "//connect.facebook.net/en_US/all.js#xfbml=1"; fjs.parentNode.insertBefore(js, fjs); }(document, 'script', 'facebook-jssdk'));</script><br />
<div class="fb-post" data-href="https://www.facebook.com/martinez.jeff/posts/10152314960936098" data-width="466">
<div class="fb-xfbml-parse-ignore">
<a href="https://www.facebook.com/martinez.jeff/posts/10152314960936098">Post</a> by <a href="https://www.facebook.com/martinez.jeff">Jeff Martinez</a>.</div>
</div>
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OR Miley Cyrus!<br />
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<div id="fb-root">
</div>
<script>(function(d, s, id) { var js, fjs = d.getElementsByTagName(s)[0]; if (d.getElementById(id)) return; js = d.createElement(s); js.id = id; js.src = "//connect.facebook.net/en_US/all.js#xfbml=1"; fjs.parentNode.insertBefore(js, fjs); }(document, 'script', 'facebook-jssdk'));</script><br />
<div class="fb-post" data-href="https://www.facebook.com/martinez.jeff/posts/10152314964996098" data-width="466">
<div class="fb-xfbml-parse-ignore">
<a href="https://www.facebook.com/martinez.jeff/posts/10152314964996098">Post</a> by <a href="https://www.facebook.com/martinez.jeff">Jeff Martinez</a>.</div>
</div>
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My belly is fine! <br />
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<div id="fb-root">
</div>
<script>(function(d, s, id) { var js, fjs = d.getElementsByTagName(s)[0]; if (d.getElementById(id)) return; js = d.createElement(s); js.id = id; js.src = "//connect.facebook.net/en_US/all.js#xfbml=1"; fjs.parentNode.insertBefore(js, fjs); }(document, 'script', 'facebook-jssdk'));</script><br />
<div class="fb-post" data-href="https://www.facebook.com/martinez.jeff/posts/10152337613431098" data-width="466">
<div class="fb-xfbml-parse-ignore">
<a href="https://www.facebook.com/martinez.jeff/posts/10152337613431098">Post</a> by <a href="https://www.facebook.com/martinez.jeff">Jeff Martinez</a>.</div>
</div>
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I'm pretty sure I looked just "OK" that day, much like every other day. <br />
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<div id="fb-root">
</div>
<script>(function(d, s, id) { var js, fjs = d.getElementsByTagName(s)[0]; if (d.getElementById(id)) return; js = d.createElement(s); js.id = id; js.src = "//connect.facebook.net/en_US/all.js#xfbml=1"; fjs.parentNode.insertBefore(js, fjs); }(document, 'script', 'facebook-jssdk'));</script><br />
<div class="fb-post" data-href="https://www.facebook.com/martinez.jeff/posts/10152501066651098" data-width="466">
<div class="fb-xfbml-parse-ignore">
<a href="https://www.facebook.com/martinez.jeff/posts/10152501066651098">Post</a> by <a href="https://www.facebook.com/martinez.jeff">Jeff Martinez</a>.</div>
</div>
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Lastly, something running related! NO! 10 miles at 5:25's hasn't happened in a REAL long time, and probably will not happen again! YES, the word is out, I am running the <a href="http://sevenbridgesmarathon.com/" target="_blank">7 Bridges Marathon</a> in October!<br />
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Just a little back story here. This will be my 3rd attempt at a marathon. I say "attempt" because I have not officially finished a marathon. I have run the distance though, and I'll save that for the last story in this post. A lot of my customers and fellow runners are surprised I have not finished a marathon. Let me be the first to say, DON'T BE SURPRISED, for a couple of reasons. First, I was a middle distance runner in college. Coming from a very low mileage program in high school, the two mile was a "long run". When I got my first training plan mailed to me from my college cross country coach, and I saw a 10 mile long run on it, I thought, "What have I done?"!! AND then when he told me "we race 8K and 10K for cross", I thought I was going to die! <br />
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Second. My post collegiate running career has had, to put it nicely, it's UPS and DOWNS, inspiring the "On again, off again runner" description of this blog. There was the period of time I fondly refer to as the "Big Jeff Era". You know that time when you graduate from college, are working part time at the BEST RUNNING STORE IN THE LAND, buy a car, get an apartment, and realize you have no money? You don't? Well, that's what happened! So, I decided to get a job as a bartender, which meant 6 PM to 3 AM on top of the 30 hours a week at the store. Oh, AND no running and 40 to 50 pounds (unofficially)!!<br />
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The first marathon attempt was just before the "Big Jeff Era" (sorry the year escapes me) while I was still pretty fit from college and training with Scott. Scott got invited to run the Houston Half Marathon. He said he could get me a comp entry, so I said what the hell, I'll try the marathon. I bumped up a couple of long runs to 20 miles, felt great two weeks before and got a sinus infection the week of the race. Honestly, all I needed was an excuse! I ended up running the half. I look back now and know at 23 years old, I probably should have just run the full, but the distance really intimidated me.<br />
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The second marathon attempt was for the infamous Chicago Marathon 2007. My beautiful wife, Lena, trained and completed the New York Marathon in '06. I helped her during her training, and I and a friend of ours followed her throughout the entire race, hopping from subway train to subway train all the way to Central Park. It was inspiring! I decided to enter Chicago, and the training, throughout the summer went great! Once we arrived at the expo, warnings of the heat were all over the place. Instead of trusting the fact that I trained in Alabama heat and humidity through the summer, I panicked, OVER hydrated, and dropped out at 16 miles with severe cramps!<br />
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So, here I am in 2014! I haven't posted about my training in quite some time because quite frankly it's been rather boring. Who wants to read about 5 to 8 miles, 5 days a week for the better part of 2 years? However, while it's been rather bland, I have been consistent, building a pretty decent base, and I have been healthy. Why 2014? Well, I turn 40 in October! I figure, a new age group, what the hell!!<br />
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To tell you what the post is really all about! After 19 years in a running specialty store, interacting with and lending advice to the awesome Birmingham running community, I feel like I've learned a few things! The very first thing, GET A PLAN! There are a lot of plans out there. The trick is to find the one that is realistic for you to accomplish and seek out advice from your local fellow runners and specialists to make it happen! So, quite of few of the next posts, leading up to October, will be about training in the heat, footwear, gadgets I use, my training plan, and experiences along the way! I hope you will follow me on this journey!<br />
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Oh, THE STORY! I almost forgot! I mentioned earlier, I have run the marathon distance! This was before the GPS watch, so I can't be 100% certain, but it HAD to be close! UAB sent me to UNC Charlotte for a Student Athlete Advisory Committee (SAAC) meeting. I was Vice Prez of the UAB SAAC, the Prez was supposed to go, but she wasn't able. We had meetings all day on Saturday. I had a long run scheduled for that Sunday morning, as I was in the middle of my cross country season. There was a fellow cross country runner from UNC Charlotte, a competitor of mine, attending the meetings. He told me they had a long run scheduled that Sunday morning and where to meet. Long story short, I got PUNKED! I was there, on time, ALONE! I ventured out on a trail, hit a cross road, took a left, a right, a left, a right, and so forth and so on! It was early Sunday, nothing was open, and I figured if I kept running I'd end up back at the hotel! Well, 3 and half hours later, I did!! Again, I can't say I ran 26 miles for sure, but it sure felt like it! Especially when I showed up late to the morning meetings and saw that guy with a wry smile on his face! <br />
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<br />Jeffhttp://www.blogger.com/profile/01204031780709227001noreply@blogger.com0tag:blogger.com,1999:blog-4693326624299446495.post-57007292996818898022014-03-04T14:50:00.001-08:002014-03-04T14:50:23.363-08:00Open Mouth. Insert Foot...With a BIG Ole Shoe On It! I'm pretty sure I told quite a few folks <a href="http://www.trakshak.com/" target="_blank">The Trak Shak</a> would never carry Hoka One One! Well, I was wrong! I'm a big boy, I can admit when I'm wrong! And you know what? I'm glad I was wrong! Now is the perfect opportunity to give you a little insight as to why we do or do not carry a certain product. Oh, and I can tell you a little about a new and exciting RUNNING brand we hope to have in our shops this week!<br />
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Let's be honest here, at first glance Hoka shoes remind people of a certain shoe that promised a nice tooshie and toned calves, i.e. the first reason why we were not going to carry Hoka. NO GIMMICKS! Little did I know, at the time, there is a lot of science, research and, most importantly, running behind the Hoka One One brand. The creators, in fact, dabble in ultra running a bit and wanted improved protection, especially down hill. So, instead of taking the design of a shoe and trying to improve it, they started from scratch and created something totally unique.<br />
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Now, when you see someone running down the street in Hoka, you have to take a second glance, which is the second reason we didn't carry the brand for a while. NO FADS! We just got through a trend of people running down the road in sandals, funky looking shoes, and even barefoot, that caused onlookers to rubberneck! We didn't hop onto that train, so we figured we wait a while to make sure this "maximal" movement had a little staying power. When iconic figures like Ken Harkless and Al Dimicco (Leukemia Society and Mercedes Marathon training coaches) put hundreds of miles on a pair of shoes and swear they "saved my running", we have to listen. Besides that, I've heard from many satisfied customers and see more and more of Hoka on the streets. Did we miss some sales? Certainly, but more important, we didn't get anybody hurt or put anybody in "fad" shoes.<br />
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OK, done with our No gimmicks, No fads buying philosophy! Here's what you need to know about our exciting new running brand! I'm in my second pair of Hokas right now. I put about 50 miles on a pair of the <a href="http://www.hokaoneone.com/men/stinson-tarmac/30609018.html#start=4&cgid=men" target="_blank">Stinson</a> Tarmac and currently have about 30 miles on a pair of the <a href="http://www.hokaoneone.com/men/bondi-3/30609029.html?dwvar_30609029_color=BBHC#start=7&cgid=men" target="_blank">Bondi 3</a>, not coincidentally, the two styles we will carry for men and women. The very first question I get about the shoe. Is it heavy? The answer is a surprising NO! The Bondi 3 comes in at 10.3 oz. (8.8 oz. for women) which is highly competitive with other brands and styles. While the differences between the two styles are minimal, I did definitely notice the Stinson is softer, a tad heavier, and has a greater heel to toe drop (6 mm).<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEireJA4kMgHUmmsC2MuIdIOTGBuR_TLlnz7AKB9FHbwygU0iU2X8Q1hg7MSImLOw42vMAyDZ_ovOyQhppQciwV1XHNY5GMabAzNMSPn_eLTza_bYi52Kj52mzl1O3SFsvuKPuORZaV6X4c/s1600/technology-meta-rocker.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEireJA4kMgHUmmsC2MuIdIOTGBuR_TLlnz7AKB9FHbwygU0iU2X8Q1hg7MSImLOw42vMAyDZ_ovOyQhppQciwV1XHNY5GMabAzNMSPn_eLTza_bYi52Kj52mzl1O3SFsvuKPuORZaV6X4c/s1600/technology-meta-rocker.jpg" height="219" width="320" /></a></div>
Techy stuff! My biggest concern with this type of shoe, is the disconnect a stacked, thick midsole creates between your feet and the surface. The body relies on a certain amount of feedback from sensory nerves endings in your feet to properly support itself while running. I was afraid such sensations would be dulled or numbed. Well, Hoka has two main technologies that address this very issue. First, the Meta-Rocker midsole geometry (pictured above) creates a "guided" gait, which helps your feet take an efficient path from heel to toe. Second, the Active Foot Frame (pictured below) allows the foot to sit down in the midsole, not on top, to create a stable ride.<br />
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But the main attraction of the Hoka One One brand is the midsole volume, which can be up to two and a half times the normal midsole height. Traditional running shoes are *24mm in the heel and 12mm in the forefoot, which creates a 12mm offset*. The Stinson Tarmac is 32mm heel and 26mm forefoot. By soaking up all the impact forces generated by running on cement and asphalt, athletes can recover quicker and avoid injury easier! </div>
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Who should look at Hoka One One in The Trak Shak? Quite frankly, everybody, especially if you have had chronic knee, shin or hip injuries, are an ultra runner, trail or road, have an issue recovering from long runs or heavy mileage weeks, or need an extra couple of inches to FINALLY dunk a basketball! HA! </div>
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As for my experience in this new brand, I'll admit it again, I was wrong! It took me about 3 weeks to finally put them on my feet, but once I did, the shoes felt pretty good! In fact, my first thought after wearing them for the first time was, "Man, I wish I would have had these on during Statue to Statue!". For those of you who don't know, there are a LOT of hills in Birmingham's Statue to Statue 15K and the downhills are as bad, if not worse than the up! You can ROLL downhill in Hoka without having to worry about snapping a foot! I also was concerned I wouldn't be able to run very fast with that thick of a midsole, but my first few five milers in the Stinson were all under 7 minute pace, so there's that too! Fit wise, I did have to put a different insole in the Bondi to take up some volume. It's just a little wide for my feet! </div>
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Finally, I'll say this! For years, we have been telling folks to find grass or softer surfaces to run on! That is no easy task in our fair city! Problem solved! Throw 36mm's of foam between you and the ground, everything becomes a soft surface!! </div>
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*Fun fact for the day! Stack heights for running shoes happened because EVA (the foam used to build a midsole) only came in 12mm thick sheets, highly noticeable in the pic of my sweet, blue suede Pegasus 83's below! </div>
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<br />Jeffhttp://www.blogger.com/profile/01204031780709227001noreply@blogger.com3tag:blogger.com,1999:blog-4693326624299446495.post-40790163079482526232014-02-06T15:16:00.003-08:002014-02-06T15:16:59.608-08:00Mercedes Marathon Expo Preview, Installment KARHUUUUUUUU!KARHUUUUUUUUU!! I like saying it just like the Yahoo commercial! While Karhu has been on our shelves for 6 years now, we still get at least one customer a day who still has not heard of the brand. So, here are a few tidbits for ya. Karhu is a Finnish brand and has been around since 1913. <a href="http://en.wikipedia.org/wiki/Paavo_Nurmi" target="_blank">Paavo Nurmi</a>, "The Flying Finn", wore a pair of their spikes during the 1924 Olympics, in which he won 5 gold medals. Karhu is the Finnish word for bear. That's all I got for now!<br />
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Karhu's main footwear technology is called Fulcrum, and it helps to move your foot forward more efficiently, decreasing braking forces and lowering vertical oscillation, no matter your footstrike. Add a sweet looking and comfy upper to that, and you've got a great feeling, functional running shoe! </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGzIdbHROtZgBYeEwaf_JpaF-p24ERj2ZfgcaArK-UJOVroJwnE5YKeC6HzrwQwkPJZaRBKRNEs6r_NbWMrB9CCD34LoE-kWA2VC4XSGcn82GieJHtNc9L5cjwfzg32SLm6JDOX-uPaCA/s1600/Karhu+Flow+3+Ladies.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGzIdbHROtZgBYeEwaf_JpaF-p24ERj2ZfgcaArK-UJOVroJwnE5YKeC6HzrwQwkPJZaRBKRNEs6r_NbWMrB9CCD34LoE-kWA2VC4XSGcn82GieJHtNc9L5cjwfzg32SLm6JDOX-uPaCA/s1600/Karhu+Flow+3+Ladies.jpg" height="200" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicmGu43jBQBaeZHfOfeNSDk8e_kYQ7HSa7N4KoWl1DoOuMv1cYfXDByOxvRssIlGr_s51MmxDusMlU_yMIr144JOKsWQirGXYE4a-MA66uqswaa-9slsucEyxtQ-moZSDvck8g3b_kyRY/s1600/Karhu+Flow+3+Trainer.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicmGu43jBQBaeZHfOfeNSDk8e_kYQ7HSa7N4KoWl1DoOuMv1cYfXDByOxvRssIlGr_s51MmxDusMlU_yMIr144JOKsWQirGXYE4a-MA66uqswaa-9slsucEyxtQ-moZSDvck8g3b_kyRY/s1600/Karhu+Flow+3+Trainer.jpg" height="200" width="200" /> </a></div>
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What to expect at the expo? Well, I'm going to start with the best deal! The Flow3 Fulcrum (pictured above) is being discontinued, so you can expect an extra, special deal on these! It's a perfect, lightweight trainer with a very responsive ride, lower profile and a virtually stitchless, breathable upper. For those of you not ready to make the leap to a full on racing flat, here's your shoe! </div>
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<tr><td class="tr-caption" style="text-align: center;">Fluid3 Fulcrum</td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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Now, on to the current product! The <a href="https://www.youtube.com/watch?v=auszKb059Bk#t=12" target="_blank">Fluid3 Fulcrum</a> is a lightweight, everyday, Neutral trainer. The combination of an injection molded midsole and firmer compression molded fulcrum truly makes for a fluid transition from heel to forefoot. </div>
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OK, my personal favorite, which should have no bearing whatsoever on the shoe you decide to try on or wear! The Fast4 Fulcrum is Karhu's plushest ride, BUT, as the name implies, it has a fast feel! What I mean by that, many higher end, neutral shoes have a clunky feel with all the bells and whistles attached. Karhu simply added a little extra on the heel to soften that initial impact and the firmer Fulcrum definitely smooths the transition through your gait. On the latest version, Karhu also added a few overlays to the upper, improving the fit!<br />
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On to the Support models! Unlike traditional posting in other support shoes, Karhu uses their proprietary technology, Fulcrum, to firm up the medial aspect of the shoe to help control over pronation. The two models pictured above, Strong4 and Stable3, provide a mild to moderate amount of stability, with the Strong4 offering quite a bit more cushion for those heavy heel strikers. </div>
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What else? Well, I don't mean to brag or anything, but in 2012 Karhu had a national sales contest called Karhu Madness! AND who won? The Trak Shak, of course! Other than telling me that sales associate, Jake Kidd, is an exceptional sales person (this contest earned him the nickname "The Karhu Kidd"), it also tells me, Birmingham loves some Karhu! So, stop by, chat with Stacy and Meagan, and try on a pair of Karhu's <a href="https://www.facebook.com/pages/Mercedes-Benz-Marathon-Weekend/192235017516366" target="_blank">Mercedes-Benz Marathon Weekend</a>! </div>
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Jeffhttp://www.blogger.com/profile/01204031780709227001noreply@blogger.com1tag:blogger.com,1999:blog-4693326624299446495.post-50111287791473321612014-02-05T15:53:00.001-08:002014-02-05T15:53:45.903-08:00Mercedes Marathon Expo Preview, Installment Numero Dos! The next brand I want to write about, gracing us with their presence at the <a href="http://www.mercedesmarathon.com/" target="_blank">Mercedes Marathon Expo</a> is Mizuno USA!! This brand is going through some pretty major and exciting changes for 2014! It all started back in July with the release of the eagerly anticipated, and shoe I ran in this morning, Wave Sayonara! The name is a reference to a discontinued and popular shoe the Wave Good-Bye and it features not only Mizuno's new midsole technology, U4ic, but also a seamless upper design that has created a new look for the entire 2014 line! I currently have 180 miles on a pair. They are lightweight, responsive as hell and surprisingly well cushioned for what seems like a thin midsole.<br />
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One word to describe Mizuno's 2014 line, FEATHERWEIGHT (see how I did that there with two words making one ;))! They have made it a goal to be the lightest brand across the board, so whatever shoe you see as a particular style's competitor, Mizuno's version will probably be lighter, AND while they're cutting weight on their shoes, they also trimmed some fat in the line, losing four styles (Alchemy, Elixir, Nirvana, Precision) we carried and replacing them with only two new models (Sayonara and Paradox).</div>
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Two shoes drive Mizuno's running footwear line, the Waver Rider and Wave Inspire, both of which are brand new for 2014. By losing some stitching and overlays on the upper, sculpting the lateral side of the forefoot for a smooth touchdown, and upgrading the midsole material to the new U4ic foam, both the Inspire 10 and Rider 17 lost about an ounce, improved on heel to toe transition and became more responsive than previous models. While both styles are considered high mileage, everyday training shoes, they are also a great option for the weekend warrior not quite ready to pull the trigger on a racing flat! </div>
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Another update not to be ignored came in November with the latest Wave Creation 15! The Trak Shak hasn't necessarily been a fan of this shoe in the past. It's predecessors were a little heavy and kind of stiff. NOT ANYMORE! The Infinity Wave plate is more flexible and the new U4ic midsole material helps the Creation drop some L-B's! Add in a redesigned Dynamotion Fit upper and you got yourself a $160 shoe that might feel just as good at 400 miles as it did at 10! </div>
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OK, flat feet! Listen up! As I mentioned earlier, Mizuno discontinued four models we carried, one of which was the Wave Alchemy, a very popular, lightweight, control shoe. I'm not trying to get anybody's feathers ruffled here, cuz we ALL know how runners are when a brand drops a shoe they loved, but this one, I'm OK with. The Wave Paradox is labeled a support shoe from Mizuno, but with a straighter last and full length Wave plate adding to it's stability, the Paradox will work for many who need a maximum amount of control. Oh, it comes in at under 11 oz. for the fellas and under 9 oz. for the ladies! </div>
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So, be sure to stop by and say hey to Meghan and Matt from Mizuno and check out the 2014 line! Who knows, maybe they'll give you one of these frosty pint glasses out of which you can "hydrate"!<br />
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Jeffhttp://www.blogger.com/profile/01204031780709227001noreply@blogger.com1tag:blogger.com,1999:blog-4693326624299446495.post-45143243965254224832014-02-04T14:10:00.000-08:002014-02-04T14:10:23.331-08:00Mercedes Marathon Expo a Preview, Installment #1It's the most wonderful time of the year! LA, LA, LA, LA, LA, LA, LA, LA!! Yes, Mercedes-Benz Marathon Weekend is next week, and we at The Trak Shak are PUMPED! All of you returning customers and/or participants already know what to expect from The Trak Shak booth at the <a href="http://www.mercedesmarathon.com/weekend_schedule.php" target="_blank">St. Vincent's Health Systems Health and Fitness Expo</a> at Boutwell Auditorium on February 14 and 15, but I've decided to give everyone a few previews. The absolute, very first thing everyone should know is, Mercedes Weekend is The Trak Shak's apparel winter clearance! That means, ALL apparel is HALF PRICE!! It is a perfect time to replace that 10 year old CoolMax shirt!<br />
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The second thing everyone needs to know, our gracious and hard working reps from most of our footwear brands make their way to the 'Ham and man stations within our booth to answer questions you may have about their brand, help you get fitted properly, and basically help us out cuz quite frankly, we need all the help we can get! AND to add to the excitement, the new year usually brings new styles in footwear, so these reps will be showcasing the latest and greatest from their respective brands! Oh, and all footwear will have a special discounted expo price!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4BOgmxXFDSOv2cnLSH7YBxMH1JvLH1_39EX2NOl3mY71yf9mJ-59nJO_4iWVO667TDzwNqjm0fA_0JMX1-PO4mjkEgCVlxWT-owGx20uRH-hQs4MUsUKLwcwNC5dfOqZ-a0tD2vEeiHY/s1600/Transcend+M.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4BOgmxXFDSOv2cnLSH7YBxMH1JvLH1_39EX2NOl3mY71yf9mJ-59nJO_4iWVO667TDzwNqjm0fA_0JMX1-PO4mjkEgCVlxWT-owGx20uRH-hQs4MUsUKLwcwNC5dfOqZ-a0tD2vEeiHY/s1600/Transcend+M.jpg" height="193" width="320" /> </a></div>
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I'll start the preview with the brand I wore on my run this morning, Brooks Running! Brooks Running catapulted themselves to #1 in running specialty retail a couple of years ago and in 2014, there's no reason to think they'll lose that spot. I'll start with the new. The shoe I ran in this morning is their latest creation, the Transcend. Brooks exhausted all biomechanical research and development to release this maximum "float" shoe. The Transcend has new technologies like Guide Rails for support, Super DNA for maximal, plush cushion, and Ideal Pressure Zones to help disperse pressures from impact more evenly. My take after 6 miles, tons of cushion, but not so soft you sink into the shoe or lose feeling the surface, very smooth heel to toe transition, very comfy upper, the color just feels good on my feet ;)) AND can take the beating of running downhill in Vestavia VERY WELL!<br />
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Now, on to the updates! We will have the latest release of the PureProject Collection, Brooks "minimal" line of footwear, which includes the Pure Connect 3, Pure Flow 3, and Pure Cadence 3. Updates include, across the line, improved fit and comfort, a redesign of the Nav Band to improve functionality and comfort, and repositioned, more lateral, Toe Flex (split toe) for improved feel and alignment at toe off.<br />
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The latest update in their core line is the Ravenna 5! Ravenna 1 thru 4 have been pretty big hits, and I expect the same from 5! Updates include a new full ground contact outsole which improves feel of the running surface, an extended, Segmented Crash Pad and an adjustable saddle wrap that helps to improve fit from heel to midfoot!<br />
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I've gone this far and have yet mentioned Brooks' most popular and The Trak Shak staple styles, the Adrenaline GTS 14, Ghost 6, Glycerin 11, BEAST and Ariel. The Adrenaline was updated in November and updates to the others are forthcoming. <br />
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So, there you have it! The first installment of The Trak Shak booth preview! I hope you enjoyed! Jeffhttp://www.blogger.com/profile/01204031780709227001noreply@blogger.com0tag:blogger.com,1999:blog-4693326624299446495.post-25410185909722275212014-01-03T19:43:00.000-08:002014-01-03T19:43:44.302-08:00Nike Plus Sportwatch vs. TomTom Runner: Here's what I think!Guess who is putting a dog in the ongoing GPS running watch fight? TomTom! While they have powered the watch I've worn for the past 3 years, Nike Plus Sportwatch, TomTom has decided to put their own product on the market. I've been wearing the Running model for about 6 weeks now, simultaneously with my Sportwatch (YES, I am a nerd), and Jeffy likey! Enough, in fact, we are now stocking the Running model and will add the Multi-Sport and heart rate monitor bundled versions soon! So, here's what I think about a few key selling points in which I will pick my favorite!<br />
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<b>Looks: </b>I have to go with Nike here! I mean it's Nike! Everything looks cool and sleek! The Nike Sportwatch is now available in color options and all are hot! The TomTom comes in two colors at the moment, BUT, and I'll elaborate on this in the next section, you can order the bands separately in different "widths" (wide or thin basically) and 5 different colors, with more color options in the future. Perfect segue to the next section...</div>
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<b>Bands: </b>TomTom takes this category for two reasons. 1. While the two hole band from Nike looks great and fits well, the TomTom band is thinner and lighter. Reason numero 2. TomTom sells bands separately, so if you happen to break a band or just want a different color or look, you can easily buy a new band from us! </div>
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<b>Displays: </b> There's a couple of things to consider when reviewing displays with GPS watches. First, size of the display and digits. Second, number of "fields" on which to display run and/or activity data. This was a hard decision, but I'm going with Nike on the display. The digits are very visible on the time and "run" screen. The deciding factor for me though was on the run display, there are only two fields which allows for larger digits and greater visibility. The TomTom has a 3 field display, and while one can see more data, the top two fields are a bit small and hard to see while running. </div>
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<b>Functions: </b>One of the top selling points for us with the Nike Sportwatch over the past few years has been it's simplicity and focus on functions pertinent to runners like current pace, average pace, distance, calories burned, laps and intervals and a chronograph. Well, TomTom did the same, but then added some awesome features in a "graphical training mode", the coolest of which is simply called "Race". In "Race" mode, you can choose a past performance in almost any distance to which compare the current race or training run. For example, if I ran my best Mercedes Half Marathon last year, I can choose that performance in the Race mode on the TomTom watch at the start of the <a href="http://mercedesmarathon.com/half-marathon.php" target="_blank">2014 Mercedes-Benz Half Marathon</a>, creating a virtual race partner to judge my current performance. At anytime, you can touch a button to see where your current performance compares. </div>
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<b>GPS connection speed: </b>This is a tie, as one might imagine since the GPS function is powered by the same provider! Both watches connect within 10 to 45 seconds, and here's why. I connect my watches pretty much everyday to my computer to upload data, charge the watch, and acquire firmware and satellite updates. If you do not connect your watch to a computer with internet access fairly frequently, IT WILL NOT WORK PROPERLY! Along with GPS, both the TomTom Runner and Nike Sportwatch have "backup" or indoor tracking methods. The Sportwatch can work simultaneously with the Nike Plus Sensor (a small, oval chip that fits under the left insole of Nike shoes or on the laces of other brands) to act as a backup, in case GPS signal is lost and/or work alone indoors. The TomTom Runner has a built in treadmill mode (no extra shoe pod required) that calculates number of strides based on arm swings. Both the Sensor from Nike and the treadmill mode from TomTom can be calibrated to improve accuracy.</div>
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<b>Computer Interactivity: </b>I'm going to have to go with a tie on this category! I've been thinking all along I'd pick Nike's website <a href="http://www.nikeplus.com/">Nike Plus</a> to win this category against TomTom's <a href="https://mysports.tomtom.com/" target="_blank">MYSPORTS</a>, and between those two sites, I DO like Nike Plus better. However, TomTom allows you to download GPS and workout data to upload or sync to many popular running sites, and I think that is useful to many of our customers. Nike Plus wins on the cool factor though with a visually appealing dashboard that shows the most recent run on a colorful, interactive map. Nike Plus also logs all workouts and allows you to "Tag" your run with fields for how you felt, comments on the run, workout surface (treadmill, road, trail, etc...), workout conditions, AND my most favoritest and certainly most vital of features for a shoe geek, a shoe tracker that allows you to enter the style name of the shoe you wore for each workout and log the mileage for up to 8 pairs of kicks!! HELL YEAH! Other Nike Plus features include a social network like feel allowing you to "friend" fellow runners and see their workouts and set calorie, mileage and pace goals.</div>
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Both watches connect to a computer via USB with Nike's connection located at one end of the band and TomTom's using a dock. Other features for each include a back light activated by either tapping the display on the Nike or simply "swiping" the display on the TomTom, manual time setting or sync with your PC's or Mac's time and date, water resistancy up to 5 ATM's, goal settings, run reminders, alarms, and a night mode (exclusive to TomTom). </div>
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These are the 6th and 7th watches I have wear tested and here are some tips I have learned along the way. Try not to wear you GPS as an everyday watch. While they look cool, they will certainly last longer if you put them on and take them off with your running shoes! Charge and/or connect to a computer frequently. Both the connection speed and accuracy of the GPS rely heavily on the battery and firmware. Lastly, if you are in the market for a new running GPS or just watch in general, stop by the shop! I will happily give you a full demo of these two and other products we carry!! </div>
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HAPPY RUNNING!!</div>
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Jeffhttp://www.blogger.com/profile/01204031780709227001noreply@blogger.com9tag:blogger.com,1999:blog-4693326624299446495.post-59804273500152827502013-12-12T13:59:00.000-08:002013-12-12T15:44:55.351-08:00Asics GT 2000 Review, OR is it! <div class="separator" style="clear: both; text-align: center;">
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FINALLY, a few weeks ago I hit the 400 mile mark on the chosen shoe for 2013, my Asics GT 2000!! Now, I had all intentions of writing a review of this shoe, but as I was taking some photos of new shoes to compare the used outsole to, it made me change my mind about a review. Why? One of the most common questions we get asked in the shops is, "How do I know when my shoes are worn out?" I'd like to use my GT 2000 with 400 miles to explain how we determine if a shoe is worn out. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmF6G81L5zsQuxtutZ7rgyAP8vhrzbhVF2n085YXdanaN5LDsWkPFOC-Z8ohbzNL0N5NHypOMMkGL-ObR8eGlbU9SpDa_N8tHrU4w9J_TDAylvM5xUrDMXb9js1H1grdMrjMQvUQ0uyGs/s1600/IMG_1943.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmF6G81L5zsQuxtutZ7rgyAP8vhrzbhVF2n085YXdanaN5LDsWkPFOC-Z8ohbzNL0N5NHypOMMkGL-ObR8eGlbU9SpDa_N8tHrU4w9J_TDAylvM5xUrDMXb9js1H1grdMrjMQvUQ0uyGs/s320/IMG_1943.JPG" width="320" /></a></div>
The first thing I noticed, while there is some dirt on the midsole and some discoloring of the upper, the shoe doesn't look that bad! This is a common theme to which I will make a few references. What I'm trying to say, even though the shoe doesn't look that bad, it was time to move on. This idea is especially important to note if you are a treadmill runner or if you run on a track. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKtyhGG2f0uEukMT9tPbEbKo6T9L75TEENCrENC0qFPXQlI7CQWscysGHrCFuPt9Wi-B_6LsG7qt9lkynmIadlbE13teoV7GXgFEgZ2ToP3J4FIXfEtVlZFNdblRZljWVpBQxmpvnv6-4/s1600/IMG_1944.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKtyhGG2f0uEukMT9tPbEbKo6T9L75TEENCrENC0qFPXQlI7CQWscysGHrCFuPt9Wi-B_6LsG7qt9lkynmIadlbE13teoV7GXgFEgZ2ToP3J4FIXfEtVlZFNdblRZljWVpBQxmpvnv6-4/s200/IMG_1944.JPG" width="150" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8Y6lEGMeCGf8aMMD-JDv8QpDf-qUUUBJ7zC4T6iJLMjmlGDWOMr-r1sGn6IBpzXUvqdeGy3gRNG1xQuKmWeRQp4ynpu4CXoTwaFSj-by7lTKPmRh3yO84fj8Qigxm_aijjO3v8Mzoblk/s1600/IMG_2096.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8Y6lEGMeCGf8aMMD-JDv8QpDf-qUUUBJ7zC4T6iJLMjmlGDWOMr-r1sGn6IBpzXUvqdeGy3gRNG1xQuKmWeRQp4ynpu4CXoTwaFSj-by7lTKPmRh3yO84fj8Qigxm_aijjO3v8Mzoblk/s200/IMG_2096.JPG" width="150" /></a></div>
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The pics above compare the forefoot from my GT 2000 with 400 miles on the left and a brand new GT 2000 2 on the right. The most noticeable difference is the wear on the black rubber outsole.This is the first thing I look at when someone asks me about the life of their shoe or if their shoe is done. It's the most obvious sign of wear, particularly in instances where the rubber that was there to protect the shoe is worn through. Similar to a "penny" test on a set of tires, you can see the depth of the flex grooves on the left are more shallow. Now, you may be thinking, "That shoe on the left doesn't look that bad." and it's true! It really looks fine. Thus the reason why simply turning the shoe over and looking at the bottom isn't always the best method for judging the wear on a shoe. The fact that my shoe with 400 miles on it doesn't look bad does lead me to another bit of advice. If you have the means, have an EXCLUSIVE running shoe and wear other shoes around! Wearing your shoes to the gym, grocery store, or bar counts as mileage. So, you may have 400 running miles on the shoes PLUS 200 "trips to Hop City" miles, in which case your shoes will look much worse. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIIOFArDjBPbRzThRKZ0mUAUM4hB20as7HKvQNdI-DvdK77Ic3xU39GnuOkKhQ_Rrf1yPcl5URCDsBXz0ECfLoTAMs1TG0YXIzFl5QwrCFDFKtNooCAZrCMMpnxBXgHNhNFGK53mC-E3c/s1600/photo(9).JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIIOFArDjBPbRzThRKZ0mUAUM4hB20as7HKvQNdI-DvdK77Ic3xU39GnuOkKhQ_Rrf1yPcl5URCDsBXz0ECfLoTAMs1TG0YXIzFl5QwrCFDFKtNooCAZrCMMpnxBXgHNhNFGK53mC-E3c/s320/photo(9).JPG" width="320" /></a></div>
This next bit, I'll wander off course a bit and show you a picture of a different pair of shoes. The green pair on the left is a brand new Nike Flyknit Trainer and the one on the right is my pair with 250 miles on them. I'm using this pic to show how a midsole compresses, one of the other indications of how worn a shoe is. The easiest way to judge compression of the midsole is to compare the worn shoe to a new pair. The trained eye, one which basically looks at shoes all day (Me), can tell without needing the new pair. What I look for are those noticeable creases that indicate the decrease in thickness of the midsole, and thus, the diminishing lack of protection from impact forces and pressures associated with running on man made surfaces like asphalt and cement.<br />
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The final way to know if you need to ditch your kicks I often refer to in the store as "running indicators". "Running indicators" are things like unusual soreness, chronic pain in joints, shins, or feet, unusual fatigue and difficulty recovering. The more you run, the easier these are to identify! I have many customers who ignore the looks of the shoe, don't track their mileage at all, simply walk in say "my knees hurt" and buy a new pair! There's one big flaw with this method. If you wait til something hurts, it's often times too late. I DO NOT recommend this as a reliable method in choosing to buy a new pair. <br />
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Just a few more tips to help with this whole process. 1. Rotate shoes. Wearing the same pair of shoes every day for running simply doesn't give them the opportunity to rebound or regain their "memory" (yes similar to a memory foam). AND a recent study has shown rotating shoes does slightly reduce the risk of injury (hey, Runner's World said it, so it must be true. Right?) 2. Track your miles! Lots of ways to do this. I'll mention a few. Use a written log, write the date of purchase with permanent marker on the inside of the shoe under the insole or shoe liner (this method works for those "same ole, same ole" runners. Same course, same miles, EVERYDAY), and/or join one of the many new running sites like my personal favorite, Nike Plus. These sites allow you to use YOUR method of choice (phone, watch, manual entry) to upload all your running info to a site to track your training. I personally like Nike Plus because it allows me to list up to 8 pairs of shoes to track. 3. VISIT YOUR FRIENDLY, NEIGHBORHOOD RUNNING SHOE GURUS AT THE TRAK SHAK!! Yes, we will tell you the truth if you bring in a pair of shoes and ask, "are these shoes worn out?". Yes, we would obviously love to sell you a new pair of shoes, but we do believe honesty is the best policy!<br />
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As for the chosen 400 mile shoe for 2013, the Asics GT 2000, I meant to review in this blog. My favorite of the 8 pairs I have had over the years in this ever popular GT series. The new to 2013 midsole design with larger Gel units in the heel and forefoot, a lower heel to toe transition (10 mm's), and Guidance Line made for a very smooth ride in a lighter weight package. Version 2 was released earlier with a few modifications, including a newer, lighter midsole material called Fluid Ride, and just having tried it on, I expect a similar performance from a great line of shoes! <br />
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<br />Jeffhttp://www.blogger.com/profile/01204031780709227001noreply@blogger.com1tag:blogger.com,1999:blog-4693326624299446495.post-73788425360126675102013-10-22T15:09:00.000-07:002013-10-22T15:09:27.201-07:00Review # 110...Percent that is!! Everybody knows I haven't written the first review, much less the 110th! I thought I'd start the gadget and gear talk I promised with the singular item I believe has kept me running consistently over the past couple of years, and that is 110% Compression Gear, and more specifically the Double Life Shin Sleeves. I'll start with a little background.<br />
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I have had four "diagnosed" stress fractures in my right tibia. I say "diagnosed" because I'm pretty sure I've had more, but I just ran through the pain "back in the day"! The last stress fracture was at the Talladega Half Marathon a couple of years ago. There was also a period of time my calf would either cramp or strain on the first step of a run! My previous cures were rest, massage, and ice, and I have been telling people for YEARS to ice injuries after runs, but I'll be honest, I didn't really ice either. AND WHY? It's just not that convenient! Oh, and I don't own an ice bath. <br />
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So, we get a visit from <a href="http://110playharder.com/" target="_blank">110% Compression Gear</a> one day, and it was one of those "Why didn't I think of that?" moments! What is it? 110% is a collection of compression sleeves, socks and tights that combine the benefits of compression and ice. The <a href="http://110playharder.com/shop/double-life-shin-calf-sleeves/" target="_blank">Double Life Shin/Calf Sleeves</a>, I mentioned earlier, are a double layered, graduated compression sleeve. The internal layer provides the recovery benefits of compression, while the second layer creates a pocket in which to slide an ice inserts to get the recovery and injury prevention benefits of ice. The whole thing is sold as a kit in which you get a pair of sleeves, 5 reusable ice inserts, and the packaging acts as a cooler which can keep the ice inserts frozen for up to 6 hours.<br />
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Why 110%? I'll start with the most important point to be made! Compression + Ice allows you to play harder! (That's plagiary at it's finest right there!) I found that the compression socks and sleeves help reduce those harmful vibrations and pressures that effect your lower legs at impact and aid in return blood flow, flushing that dreaded lactic acid out quicker, improving recovery. The ice helps reduce inflammation on a targeted area and is most effective if used directly after activity or when the targeted area is most inflamed. That is about as technical as I can get!<br />
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Now for the practical! Lose the ace bandages and Saran Wrap, leave the bag of peas in the freezer, and stop freezing Dixie cups! The convenient: I don't run from the house that often, so I can leave the ice inserts in the truck and use them right after a run. The neat freaks: NO MESS and your couch, floor, pants, or socks don't get soaking wet as the ice melts! I think that's all I have!! Stop by and let us measure you for a pair of shin, knee, or quad sleeves! <br />
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<br />Jeffhttp://www.blogger.com/profile/01204031780709227001noreply@blogger.com0tag:blogger.com,1999:blog-4693326624299446495.post-85005325888983074862013-08-20T20:24:00.000-07:002013-08-20T20:48:34.946-07:0020 FRICKIN' YEARS! I get this Facebook notification the other day about my 20 year class reunion, and it made me think, "If I've been out of high school for 20 years, then I've been in Birmingham for 20 FRICKIN' YEARS!!" Actually, it's down to the week! This week in 1993, I loaded up the Maxima station wagon (yeah, I said it), and drove DIRECTLY, per my Mom's instructions, to 1600 9th Avenue South. How is this relevant to a running blog? Well, I remember my first run in Birmingham!<br />
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I'll start with a little background. While I had run track for 5 years and cross country for one season in my high school career, I was clueless! The majority of my running was actually on the track. It was mainly 400 meter repeats at practice, and at least 4 events at meets, twice a week. That led to a 3rd place finish at the state cross meet and a couple of 2nd's at the state track meet in the 800 and 1600, so I can't complain too much. There were a couple of calls from and visits to colleges, but by the end of the state track meet, I didn't know what I was going to do. I then received a call from a grad assistant coach at UAB, Mr. Scott Strand, who invited me for a visit. I liked UAB! It was close to home, the guys on the team seemed pretty cool, and quite frankly, UAB offered me more than the other schools.<br />
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I received a summer training schedule from my new head coach, Phil Schoensee, and it might as well have been Chinese! The easy 4 and 5 milers during the week, I understood, but there were tempos, Fartleks, HYF (How You Feel) runs, and lastly, in August, a couple of 10 milers. My longest run to this point, had been 6.2 miles in a couple of 10K road races I ran just for the heck of it, and they were races, not just head out the door for a run, type of runs! So, I did what any confused, invincible 18 year old would do! I tossed the training schedule and played 2 to 6 hours of outdoor, pick up basketball at the local outdoor court every day!<br />
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DUM, DUM, DUM! The day arrived when I had to report to school early, in my Maxima station wagon, to start training with my new team for the forthcoming cross country season! Phil told me he, Scott, and my new roommate, Bob, were going to pick me up at the dorm at 3 PM, and we were all going for a run. I unloaded the car and put on my brand new Pegasus Racers and Nike running shorts, purchased the week before at the Nike Outlet, went down stairs and nervously waited out front. Just to clarify, those guys I just mentioned, Phil - a member of 2 national champion cross country teams at Wisconsin, Scott - an All-American at Auburn in the steeplechase, and Bob - a state champ 2 miler from Michigan. Again, there I stood in my brand new pair of short shorts and running shoes!<br />
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Phil drove us to his house on Sterrett Street in Homewood. We got out, and he said, "I've got a nice 7 mile route."! Yep, my first run in Birmingham, with my new coaches and teammate, was going to be my longest, EVER! Luckily, 2 to 6 hours of pick up basketball translate to an 18 year old as at least a little fitness. We started out pretty easy, but as the pace increased, it started to hurt. I don't remember all the streets we were on, South Lakeshore maybe, but I DO remember taking a left on Ridge Road, the very same left we take on the Wednesday night 5 miler, and seeing that damned hill ahead! I was successful at faking it up until that point, but if we were going up that hill, I'm pretty sure they would have sent me packing back to Boaz! THANKFULLY, we took a right on Roseland and headed back to Phil's!<br />
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I made it through that run, learned what I could to be a better runner, and here I am, 20 years later, still making that left on Ridge, and definitely making a right on Roseland!! <br />
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<br />Jeffhttp://www.blogger.com/profile/01204031780709227001noreply@blogger.com2tag:blogger.com,1999:blog-4693326624299446495.post-14401895135321817462013-08-13T21:31:00.000-07:002013-08-13T21:31:39.005-07:00Time for a Little ChangeI'll admit it! I'm pretty stubborn! When I first started writing this blog, I pretty much swore off writing any product reviews. While my intentions were innocent, basically wanting all of my followers/friends/customers to form their own opinion of a product, my reluctance left me with little content for the blog, considering all I talk about most days are running products and my training is fairly boring unless, of course, I get stalked by an owl! So, it's time for a little change! Let's face it! I don't know a whole hell of a lot about, well, a whole hell of a lot! What I DO know a little about is what I wear and use, running on a daily basis. I'm not going to get carried away though. While I want to inform and share a little about the latest gadget or footwear, the LAST thing I want this blog to be is a constant review.<br />
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I'll get started with my MO. As far as my mind is concerned, you can NOT have too many shoes! The shoe geek in me would fill the whole basement with them! I'm restrained by a. an effort to keep only the number of shoes I can actually use or train in and b. my wife and kids need some space to store things as well. HA! Since I'm not running 100 miles a week and I want to try as many as possible, I rarely put over 200 miles on a pair, so this year, I picked a style and decided to go for 400 to get a true feel of what we recommend as a maximum mileage to our customers. The "chosen one" for 400 this go 'round is the Asics GT 2000. The other shoes I'm rotating are the New Balance 880v2, Nike Flyknit Trainer, Pearl Izumi Road M3, Mizuno Wave Sayonara, and Nike Flyknit Racer (for those "feeling frisky" days). You'll notice right away, I don't stick with a particular brand or a specific category. While I should probably be wearing a support shoe all the time, I think its good to mix it up a little, and I'd go crazy if I only wore one brand or style!<br />
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Being a running specialty store worker/manager/part owner has it's perks! One of which, other than the obvious access to the latest footwear, is access to the latest gadgets, and I take advantage! For instance, I emptied my back pack the other day to make room to pack for a weekend trip. It's contents, 3 sets of Yurbuds, a Nike + Sensor, 4 watches and 2 pairs of compression socks, all of which I use. You will often see me on the road wearing two GPS watches, carrying my phone, in a belt or or armband of course, and sporting headphones attached to an iPod, all for the sake of research! This is my burden! (It was hard to write that last sentence without laughing a little!). <br />
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Just a few more things you need to know to get an idea of topics you may see in future . While I am picky about a few things, coffee - no flavored, beer - no twist cap bottles, food - no fruit, music - no country, I'm really not that picky about shoes. I'm pretty sure I have never said "I can't wear that color" OR "That shoe gave me shin splints, I can't wear it again"! While we're on the topic of "pickiness", I am SUPER picky about sunglasses! Since 1992, I have only worn Oakley and try to wear sunglasses every run, including clear lenses in the dark, if the mood strikes. I guess that's just my thing!<br />
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Well, I guess that's all for now! I look forward to writing more about the sport and products I love and hope you all enjoy! Jeffhttp://www.blogger.com/profile/01204031780709227001noreply@blogger.com0tag:blogger.com,1999:blog-4693326624299446495.post-34556452647320449552013-06-19T21:18:00.000-07:002013-06-19T21:18:48.913-07:00The BIG 5-0! Well, it took a little while, but I finally did it! I finally ran 50 miles in one week. Now, to my ultra running friends out there who are brave enough to take on 50 mile races or two to three marathons a year, that really doesn't sound like a big deal, but to me, it is huge! To catch you all up on my "training" schedule, my week consists of running 6 days a week. On the week days, I mostly run during the time I have between dropping my kids off at Mother's Day Out and 10 AM, when I'm supposed to be at work. That allotted time could be anywhere between 30 and 45 minutes depending upon how efficiently I get a one and three year old fed, dressed and out the door. I then try to get in a longer run on Saturday mornings, and that distance is contingent entirely on how I feel. It could be an hour and a half or 45 minutes. The particular 50 mile week, I had a little extra time in the mornings on the weekdays and finished it off with a nice 14 miler on Saturday!<br />
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Why is it such a big deal to me? Well, there are some obvious time constraints during a normal week that do not allow for much more than 40 miles. I'm not complaining! That is plenty for someone with no goal other than to remain consistent, so hitting 50 was kind of cool! Remember that word "goal" because I am going to return to that subject shortly. Secondly, I've been trying to recall the last time I actually hit the 50 mile mark in one week, and quite frankly, I'm having a hard time recollecting! It is quite possible I hit the half century mark once or twice in 2007 while training for the Chicago Marathon. I hadn't given in to the GPS peer pressure in 2007 and was too lazy to keep a written log, so I have no evidence to back my story. So, that leads me to 1998, my last cross country season at UAB. My point, IT'S BEEN A LONG TIME!<br />
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Back to the "goal"! Apparently when you run 50 miles in one week, you are supposed to be training for something, as I have learned from many to whom I have mentioned my feat! The default answer has been "life", "I'm training to live", but in an attempt to come up with a better, more clever answer and after giving it more thought, I have come to the conclusion, at the moment, I am training for summer mowing season! I swear, last summer almost killed me! There were several occasions, after stints in 100 degree heat index days, I thought I was just going to pass out. I attribute those days to a lack of fitness! Well, not this year buddy!! I've already set an early PR on an 85 degree, June day of 1:22, and I plan to DESTROY that come August!<br />
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Seriously, the mentions of goals from my running compatriots have motivated me to actually take a look at the calendar and find a race on which to focus my efforts. It seems I've finally reached a point of consistency and have gained some confidence, so what the hell! I'm thinking either 10K or half marathon around August. All suggestions are welcome! Jeffhttp://www.blogger.com/profile/01204031780709227001noreply@blogger.com1tag:blogger.com,1999:blog-4693326624299446495.post-75018188399936414372013-04-22T21:54:00.001-07:002013-04-22T21:54:49.945-07:00A Little Stroll UP Memory Lane...August will make 20 years I have lived in Birmingham, and I am ashamed to say this past weekend was the first time I have participated "fully" in the Ellis Porch Statue 2 Statue 15K! I say "fully" because back in '96 or '97, there was a 3 person relay part of the event, and The Trak Shak had a team. I was the anchor leg! I've been doing some research to find out exactly which year that occurred for a couple of reasons. First, I guess I'd like to know the actual year. Second, I need to find out if there are any photos floating around out there. You see, we picked out some matching uniforms from Pearl Izumi and let's just say, they were GROOVY! They were a prime example of why you DO NOT catalog/internet shop! What I remember of them is a lot of colors, mesh, and shorts that could only be called, and I wish I had a better term, nuthuggers! What I'm getting at is, I need to know who has photos and consequently, which homes to break into to destroy evidence! For those of you who know the course, you know the last 5K is the one you want in a 3 person relay. I had a GREAT time! I'm not sure the same can be said for Bob, our second member of the relay! <br />
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Why did I decide to run the 2013 installment of the South's Toughest 15K? About 6 weeks ago, I decided to add at least one hill workout and one long run to my routine thinking Statue 2 Statue would be a perfect race to enter. The routine went well for a while. Three days during the week, I ran 5 to 6 miles easy before work, one morning I'd get up early and do a hill workout, and another day, I'd get up early and run a long and easy. Then, Scott and I got a late invitation to the Masters! A trip to Augusta, the week before Statue 2 Statue, resulted in two days of watching the most prestigious golf tournament on the planet, very little sleep, many adult beverages, and 5 days of no running. The week leading up to the race I took pretty easy, but none the less, the legs did not feel great.<br />
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So, it's Saturday morning April 20. I met Elena, the eventual ladies overall winner, at the store, and we jog up the hill to the start. I could tell in those 10 minutes, it was going to be a LONG day. I'm going to take this moment to mention the great job of the BTC and the race organizers for their recognition of and respect paid to the Boston bombings! Each participant was given a blue and yellow ribbon to wear, proceeds from each entry fee were donated to the American Red Cross, a blood drive was held at the finish, and just before the start, there was a moment of silence and a prayer for those affected by the tragedy. Many thanks to those in charge! OK, so I mentioned my legs felt less than stellar jogging up the hill to the start. The race started, and as a few have referenced in the passing days, I "sandbagged" the first 5K. The idea was to warm up and save some energy for that treacherous second 5K. The "sandbagging" was to no avail! My ever supportive family was at the end of the first 5K and it took all I had NOT to jump in the car with them and call it a day. I forged ahead, knowing the dreaded Stone River was to come.<br />
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Now, over the past few years, I've run up Stone River. I've ridden up Stone River. Hell, I've done hill workouts on my bike up Stone River! I know Stone River! Or so I thought! I guess I'll say, I was reintroduced to Stone River in 2013. The thing I've never done is run/race 5 miles before Stone River. I hit the bottom and thought this is where the hill workouts will pay off. Well, I made it to the top, but the best description I have of my ascent is taken from a friend's quote. I did the "Stone River Shuffle", which is a combination of shuffle/walk/cursing fit to the top! Along with not remembering the year of my last Statue 2 Statue participation, I also forgot the streets directly following Stone River. Brookwood to Overhill Road ain't no picnic!<br />
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After all of that, this is my learning experience! After all the climbing, you have to descend. I LEARNED I cannot run downhill, or at least, I cannot run downhill very fast! You see a big descent in front of you and the legs say, "GO!!", but the mind, my mind, was saying, "I think I'm going to face plant"! I guess my next training routine will involve relearning some leg speed! I crossed the finish line in 1:02:20. Good enough to win my age group and ecstatic to see my family at the finish! I'm very pleased with the age group finish, very pleased I ran the race, but a little disappointed to not break an hour. I guess there's always next year!!<br />
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All in all, I have to say this. The Statue 2 Statue 15K is a staple in the Birmingham race scene! It's unique qualities of a point to point race, a 15K, starting under Vulcan, which <a href="http://en.wikipedia.org/wiki/List_of_the_tallest_statues_in_the_United_States" target="_blank">Wikipedia </a>lists as the 8th tallest statue in the United States, and finishing near a replica of Lady Liberty makes it a MUST DO for all runners! Yes, it is a bit of a challenge, but is that not what we all as runners seek from time to time, a challenge! I hope to see you all there next year! <br />
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<br />Jeffhttp://www.blogger.com/profile/01204031780709227001noreply@blogger.com0tag:blogger.com,1999:blog-4693326624299446495.post-48452983176951454742013-04-16T22:03:00.000-07:002013-04-16T22:03:55.752-07:004/15/2013It was a normal Patriot's Day morning at the store. Get the Boston Marathon coverage on the TV, check the social network for all the chatter of local runners in Boston, and set the Athlete Tracker to "Alabama" to follow our friends' progress. I watched a little of the elite races, took a break, came back to the computer, and then the normal Boston Marathon morning changed. The first post on Facebook popped up about explosions at the Boston Marathon finish line. My first reaction was that it was a hoax, but it didn't take long to find out it was real! My second reaction, I've got a friend who is working at the race and is probably near the finish line, I need to make a phone call! In between unanswered phone calls to my friend, the store phone started to ring off the hook with concerns from the running community and the local media. After a couple of interviews with local TV and constant attention to social media to check on our local runners, a phone call went through, and Jaime answered. "I'm OK" he said. Then he described being across the street behind the VIP bleachers when the first explosion happened and the "carnage" he saw trying to leave the scene. He was OK, and as best I could tell from phone calls, emails and Facebook, everyone I know was OK as well. I went home, hugged the kids and Lena, and watched the news coverage of the bombings. That was my April 15, 2013.<br />
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I mentioned all of that because in life's experiences there is supposed to be something learned or gained. Right? I really felt that on the run this morning. It seemed every wave or pleasantry exchanged to a fellow runner on the road meant a lot more! I thought of that list of names of runners from Birmingham racing in the Boston Marathon and how I knew them from seeing them on the road, hanging out with them at the store or recommending their next shoe. Then, to go even deeper, I thought of the time when I really wasn't running and how those same people were always concerned, asking how I was, and wondering when I would hit the road again, because. I'm a runner!<br />
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What I have learned from April 15, 2013 is, if you have every excuse not to run or need motivation to hit the road, there are few communities stronger than the running community! If nothing more than to be a part of something that transcends all boundaries and strongly connects millions, start running!<br />
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I'll see you all on the road in the morning or at the next finish line! Jeffhttp://www.blogger.com/profile/01204031780709227001noreply@blogger.com1tag:blogger.com,1999:blog-4693326624299446495.post-54797342059716195582013-02-18T22:10:00.000-08:002013-02-18T22:10:42.768-08:00What a weekend!! I just finished working my 12th Mercedes Marathon Weekend, so allow me to just say, WHEEEW!!!! I'm still a little hazy as it normally takes me a day or 15 to recover, but I wanted to blog a little about what an amazing weekend we had. I obviously have the unique perspective of working for the race director, running with a lot of local participants, answering phone calls and emails from out of town participants AND running in the event, and every year I am impressed at how it can exceed expectations!<br />
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Not since 2004 have I heard and felt such a buzz surrounding this event! It seemed all with who I spoke were running the 5K, had a kid in the Kid's Marathon, knew someone participating on Sunday or were in fact running the half or full marathon! I credit first Valerie, my boss and race director, her assistant race directors, Kim and Jill, the staff at Birmingham Events, and the FOV's (inside joke) for their dedication to producing a PREMIER event weekend! Second, the Service Guild and Bell Center for Early Intervention, for supporting such a worthy cause! Last, and most certainly not least, Birmingham's running community for showing their support for a local event through volunteering and participating! TO ALL, THANK YOU!! <br />
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Now, on to the running! The weekend started the same. Wednesday night, load pretty much the entire store on to a truck. Thursday, put everything in it's place at Boutwell. Friday, let's get this show started! The doors opened to the expo at noon, and my intentions of running on Sunday started at a definitely. Then, 21 cases of beer were delivered added to 7 hours of standing in front of a register and a visit to the new pub at the Westin, the intentions dwindled to a definitely maybe. By Saturday night, after 10 hours of standing in front of a register, breaking down equipment, a visit to the shop, and some of the same shenanigans as on Friday, intentions were at a "we'll see".<br />
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Two thoughts made me head to the start line on Sunday. One, I told our Mizuno rep I'd run with him. Most importantly though, I told Max I'd get him another finisher's medal!! As I told some one on the phone today, there is no good advice to give someone who's been standing literally dehydrating themselves for three days. What I'm getting at, there was no race plan! I just wanted to make it to the finish! At the start, conditions were absolutely perfect! The gun went off and we headed out. The pace started nice and easy and we gradually picked it up, respecting the hills of course. I won't bore you with the details of a nice, easy long run, but the highlights were at miles 4 and 9.5 when I thought the left hammy was going to take me out, but she held on for a 1:34! Oh, and Max got his medal!!<br />
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I'll leave you with a photo! Something I think everyone should see! Below is your race director, taking care of the last marathon finisher! You'll notice in the background, few people around, so it'll give you an idea of when he finished. His name is Ray and he's been a great customer of ours for years! He came strolling around the last bend when the folks working the finish line noticed him and escorted him into Boutwell. Val put a finisher's medal around his neck, sat him down and chatted with him for about a half an hour to make sure he was OK! One of my favorite moments of the 2013 Mercedes Benz Marathon Weekend and something I won't soon forget!<br />
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<span class="userContent"><span class="text_exposed_show"></span></span>Jeffhttp://www.blogger.com/profile/01204031780709227001noreply@blogger.com5tag:blogger.com,1999:blog-4693326624299446495.post-81188182723703625692012-11-04T19:30:00.000-08:002012-11-04T19:30:21.550-08:0038Yeah, Yeah! You haven't heard from me in a while. You're probably getting tired of me saying it, so from now on, no more apologies for my sporadic and "lack of" blogging! Let's just call me a slacker and get it over with! I do, however, have two pretty pitiful excuses this time. The first, I've been trying to catch up on a year and half's worth of Fringe episodes! Almost there! It's getting harder to stay up late! Secondly, I had full intentions of sharing a training plan for the Vulcan Run, and my training was going well for a change, so I didn't want to jinx it! I guess along with calling me a slacker, you can throw in superstitious! How about a retrospective view.<br />
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Evidently, I've been talking about trying to race Vulcan again for quite a few years now, because upon mentioning it one more time to my wife I got one of those "Just Do It, Please" comments. I think I really needed that for some motivation. So, using some of the momentum from some successful training and racing in the Dixie 200 Relay, I gradually upped my mileage to around 45 to 50 miles a week, AND I even threw in one hill workout and a track workout! I know two workouts doesn't sound like much, but you gotta start some where! RIGHT!?<br />
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The week of Vulcan arrived and after a few "What time are you shooting for?" questions from co-workers and friends came, I realized I really didn't have a clue how fast I could run. At first, in trying to come up with a time goal, I thought back to Dixie 200 and running the last 3 mile leg in just over 5:50 pace. I knew I was in better shape than back then, so was 5:50 pace for 6.2 with folks to race against really out of reach? Then, I thought about the two workouts. The hill workout was all effort based, so that really didn't help, but the track workout was a 12 x 400 interval workout in which I ran all under 6:00 pace and the last few in 5:20 pace. All the thinking got too specific for me, so I decided, kind of last minute, to just say, "I want to beat my age!" I just turned 38 in October. I like that number, and it sounded doable. Besides, if I ran a couple of minutes faster than 38:00, I'd be REALLY, REALLY happy!<br />
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Race day hits! Knowing the course, I really wanted to be conservative early and feel comfortable through the first two miles. The gun goes off, and honestly, a half a mile into the race I realized I really have forgotten how to follow a plan and just run my own race. I let the excitement of being out there again, and maybe some overconfidence get the best of me. Mile 1 split - 5:29!! OOPS!! That is officially the fastest mile I've run in 10 years! Probably not the best idea to do that in the first mile of a 10K. Well, the plan was out the door, and I paid for it. I struggled mightily up Highland and suffered from mile 3 to the finish! Finish time - 37:39.<br />
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At first, after the race, I was hanging my head a little, and was pretty disappointed. Then, my perfectly, supportive wife reminded me, Vulcan 2012 was my first solid effort to race a 10K in, well, I can't really remember how many years! So, here's me accentuating the positives! I did beat my age, placed 3rd in my age group, AND, for you Nike + users out there, I set some records since using my Nike + Sportwatch, fastest 1K, fastest mile, and fastest 10K. Most importantly, I got out there! Lining up on that starting line, making myself suffer a little to try to hang in and race, and crossing that finish line has left a little fire to get out there and try again! Oh, and how can I forget! I got a sweet Top 200 tee for my son! <br />
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I did learn one very important lesson! I really need to re-learn how to race! If I learned anything "back in the day", you have to have a plan, you have to set a realistic goal, and you have to run your own race! I'm going to try to put those all together and have some more successful outcomes in the future! <br />
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Oh, I almost forgot! In sticking to the theme of the title. I did finish in 37th place, just under 38!! Coincidence, I think not! Jeffhttp://www.blogger.com/profile/01204031780709227001noreply@blogger.com1tag:blogger.com,1999:blog-4693326624299446495.post-5317832529931321322012-08-31T21:01:00.001-07:002012-08-31T21:02:53.560-07:00Don't knock it til you try it!I have run a total of 6 times in the past 7 weeks on a treadmill! That is exactly twice the number of times I have run on a treadmill in my whole life, and the first 3 times were for the "sake of science". (I'll explain. The exercise physiology program at UAB asked the cross country team to come out to do some VO2 Max testing a few of times while I was there.) So, why have I doubled my treadmill running in the past few weeks? First, I went on a run with Mr. Stand one hot, sticky morning and, for lack of a better way to put it, thought I was going to die! Seriously, I saw blue dots, got real dizzy, felt chills, and had a nagging headache the rest of the day! The next day, I thought it would be nice to run in a "controlled environment". Second, I have had several customers come in recently who have told me they run on the treadmill exclusively, and when they ask questions about it, I honestly have very few to no answers! I thought that wasn't very cool, so I decided to give it a go, and you know, I'm not going to "knock it" as much as I thought I was going to!<br />
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My two biggest "knocks" about running on a treadmill have been it's much easier than running on the road and it's boring. So, I tried a couple of things to help. First, I wore a heart rate monitor. To me, the only true test of effort is heart rate, and I have the hardest time controlling it. I started easy and gradually increased the pace to reach about 75% of my max heart rate. My goal was to reach a comfortable working effort to insure I wasn't over doing it OR just going through the motions. The first positive of the treadmill, with no inclines and a constant pace made it very easy to keep my heart rate consistent. It's the perfect solution to those of us who have a hard time keeping those easy, recovery runs, EASY!<br />
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The second issue I've had with treadmills, is that they are sinfully boring! There are no "sites to behold", curbs to jump, cars to dodge, or owls to escape!! In fact, there's way too much to stare at to remind you of EXACTLY how long you've been there! First, right in front of you, there's this control panel that reminds you of the elapsed time or the time remaining in your workout! Second, that same control panel allows you to watch TV! Now, this may be the "running purist" in me typing, but you should NOT be able to watch TV while you are running! I know you "treadmillers" are going to disagree and probably say that's the very reason you run inside, but frankly it's just wrong! Why? Everybody on this planet knows damn well most programs are either a half hour or an hour long. When those credits roll, I'm thinking, "I've only been here for 30 minutes!", and quite honestly, there aren't enough shows on a limited cable selection to hold my attention for an hour. SOLUTION: a towel! I throw the towel over the dreaded control panel, and it's me and my watch, just like the road (HA!)!<br />
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My inventional spirit has lead me to a more running friendly idea of a treadmill. Obviously, the control panel needs to disappear! Have an open front with the pace and incline controls on the side rails. There are an abundance gadgets today to help you see your pace, heart rate, calories burned, and elapsed time, and if you need help with a training program, surf the web, email danny@rununiversity.com, runingwithal@yahoo.com or purchase an app on your smart phone. Finally, add one of those fancy bladeless fans about 4 feet wide and 7 feet tall to the front! Then you can feel an actual breeze, instead of getting puffed in the face by a vent! <br />
<br />Jeffhttp://www.blogger.com/profile/01204031780709227001noreply@blogger.com0tag:blogger.com,1999:blog-4693326624299446495.post-79228058588839834802012-08-13T21:56:00.000-07:002012-08-13T21:56:54.833-07:00Let me tell you about my morning!After a few weeks of running as time has allotted, I decided this past Sunday to try to step it up. I felt like it was time to get in a little longer workout. The trick, I really haven't felt like running up to an hour, not just mentally, but physically, the legs just don't feel up to the task. The solution, get up at 4 AM, a challenge in itself, and run a little before a tough spin class. I chose this morning to start this new routine because, well, it was a new week, AND I read about the Persiad meteor shower. A little personal note, I have a thing for celestial events. Now, I was fully aware the article I read mentioned the best time to see the event was the morning before, but I was thinking meteor showers have to be pretty big, so MAYBE I'll see some of the tail end!<br />
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The alarm goes off at 4, I roll out of bed and head to the gym. A few core exercises inside, and then I take off down the safe streets of Vestavia, "armed" (that word will seem funny in a sec) only with my Nebo 250 flashlight. As one who advises folks on how to run on a daily basis, I certainly don't recommend looking up regularly, in the dark while trudging along at 4:30 AM, but I was really hoping to see a "shooting star" or two! A couple of miles into what was supposed to be an easy jog, I SEE A SHOOTING STAR! I'm all giddy! Then, ANOTHER! My stargazing has paid off!!<br />
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A few more strides after the second star, I look up, and SWOOSH! This, what I will describe as massive, owl flies just over my head! I spotlight it with the Nebo, and watch this brown and white striped creature fly up to the limb of a tree. Now, you have to know some of the past stories I've heard in order to properly understand my reaction. First, most Birmingham runners have heard the stories of the "Jemison Trail" owl, and have seen the sign warning of a nesting owl and their aggressive nature. However, only a select few have heard the story of former The Trak Shak employee Cris Picard running down Jemison Trail and suddenly feeling a bump and a scratching sensation on his head! (I don't want to cause a huge owl attack scare. Cris was fine! He just dropped a 4:30 mile to get out of the woods!) Secondly, it's dark, I'm alone (you all can sigh now), and honestly, I just don't want an owl to land on my head!<br />
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OK, I'm standing in the middle of the road spotlighting this owl in a tree! I think to myself, "He's happy up there. Surely he'll stay." I proceed along with the run, looking up of course, AGAIN, a little closer this time, SWOOSH! I spotlight him, and see him rest on another limb. Full blown panic hits this time! How do I know it was full blown panic? Well, I have told many customers about the Nebo 250 flashlight and it's self defense properties, but never thought of actually having to USE it! That thought actually entered my mind!<br />
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I'm at a crossroad (no pun). I take a left on a cross street thinking maybe, just MAYBE the nest is on that street, and if I head in a different direction, I'm no threat. WRONG!! Once again, here he comes, only this time I have the light on him as I look over my right shoulder. Over my head he goes and up to another limb. THAT'S IT! I do what any owl fearing runner would do! I RUN!! It's only a mile back to the gym. I figure I can out last him to the finish line!<br />
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I make it back to the gym unscathed, but certainly not unscarred! I head up stairs to tell the story to a few of my fellow spin-mates. After about 20 minutes on the bike, taking the occasional look out the window of course, I finally calm down, and as only a runner could, I think to myself, "That had to be a looking over my shoulder, mile PR!!!"<br />
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STAY SAFE MY FRIENDS!Jeffhttp://www.blogger.com/profile/01204031780709227001noreply@blogger.com1tag:blogger.com,1999:blog-4693326624299446495.post-35010083107269718762012-05-21T21:24:00.001-07:002012-05-21T21:24:09.625-07:00OK, NOW I get it!<p>The Dixie200 Relay is behind me! As I said in a previous post, my goal wasn’t very specific. It was simply to NOT be the weak link. By that I meant, I wanted to make sure I could be a productive member of the team by simply finishing all my legs of the race! It was decided early on that I would be the lead off leg for Van 1. From past relay experience in college, I knew the lead off leg would set the tone for how our team would perform, so even though the conversation on the trip to Atlanta was mostly about having fun with this race, I knew in the back of everybody’s mind, they were thinking “Let’s get after it!!”. It’s been a LONG time since I felt the pressure of performing for teammates, none the less, actually trying to “Get after it!” </p> <p>Thursday night was much like previous nights before races! A hotel room with a teammate and not much sleep! As 7 AM approached, I was really nervous! Considering I really haven’t raced in, well, I don’t remember when, I did not know what to expect! The first leg was a 7 mile straight shot down the Silver Comet toward Alabama. The race began, and I felt pretty good, thinking of pacing well to ensure I finished strong. The first mile went by pretty slow. The second a bit faster. The third even faster! My confidence built and I was able to maintain a pretty solid pace through the hand off to leg 2. When I looked at my Nike Sportwatch to see my average pace, I was surprised and pleased! I was really thinking, with little to no speed work and just a few long runs under my belt, 6:30 pace would probably hurt, but not be unrealistic. The Sportwatch said “Average Pace 6:19”!! It was as if a ton of bricks had been lifted off my shoulders! While 6:19 was modest for the caliber of runners we had on our team, I felt like it contributed to the team and set a good tone for what would turn out to be a very good performance for us! </p> <p>Leg 13, a 4 mile jaunt starting in Piedmont on the Chief Ladiga trail, and my second leg. There was a pretty long wait between legs, which kind of reminded me of those long days at track meets waiting to run a second race! The delay was good for recovery, but it started to wear on me. I got a little anxious! The first mile, 5:52, was the first time I’ve run a mile in under 6 minutes in quite some time! I wanted to run faster, but 5:52 may have been a little ambitious! I finished the 4 miler struggling up a final hill that can only be described as just plain WRONG! I knew I slowed on the final miles, but was surprised to see a 6:10 average! </p> <p>Leg 25, my final leg of the race, started at 5:15 AM on Saturday morning. I’ve been meeting a couple of friends at 5:30 AM on Mondays in order to prepare for an early morning race. Just a side note here, I AM NOT an early morning runner! The Monday runs have helped me appreciate beating the heat and “getting it over with”! However, I had not prepared for “sleeping” an hour in the driver’s seat of a 15 passenger van before taking off in the dark! Luckily, this leg was not only my shortest, but also the shortest of the event, a 2.85 miler. I began with the same fervor as the previous run hitting the first mile at 5:52. I don’t know if it was the euphoria of being finished with this long weekend or some old muscle memory kicking in, but the idea popped in my mind that I could hold sub 6:00 pace til the finish! And the GPS says………..Average pace 5:57!!! I was pumped!! </p> <p>Now, I went through all of that to get to this! This was my first long relay event. I talked to many who had participated is similar outings and each said something like, “It was my favorite running experiece!” OK, NOW I get it! There is something about riding around in a van with some friends, navigating from one strange place to the next, cheering each other on, helping each other out with wet, stinky clothes, sharing Sticks, foam rollers, BodyGlide (EWWWWW!), scoping out the nearest port-a-let, keeping an eye out for Beware of the Dog signs, getting photos taken with volunteers at small churches, being there for a friend’s first meal at a Waffle House (thanks for that Jerry!), and finally, getting to the finish that makes you want to run FOREVER! </p> <p>Finally, I cannot say enough about the fellow competitors, mostly Birmingham folk, who joined in the adventure, who made the race very enjoyable! Also, thanks a ton to the race directors who drove from checkpoint to checkpoint ensuring we could find our way and had all we needed to continue, the Sheriffs who kept us safe, the volunteers who provided food and encouragement, Apple for inventing the iPhone with Google Maps app, AND the whole Smiling Chewbacca crew (most of the team was hairy and smiles a lot) for giving it their all!! I hope we can do it again some time!! </p> Jeffhttp://www.blogger.com/profile/01204031780709227001noreply@blogger.com0tag:blogger.com,1999:blog-4693326624299446495.post-65195086777890740352012-05-14T15:27:00.001-07:002012-05-14T15:27:48.208-07:00Weapons of Choice!<p>Well, the week of the Dixie 200 Relay is upon us!! My training didn’t go as well as I would have liked. I got in quite a few long runs and was very consistent, probably averaging around 40 miles a week over the past 4 to 5 weeks, but I didn’t get in as many of those tempo runs. I’m hoping the team and race dynamic will motivate the old legs to turn over quickly!  All of that being said, I’M STILL RUNNING AND ALMOST NOTHING HURTS! I’ve had a lot of fun training, and possibly the most fun choosing my wardrobe and accessories aka. “Weapons of Choice”! We all do it! You’ve got your favorite shirt, socks, shorts, hat, glasses, and GU and if any are forgotten on race day, it’s bad news! Here’s what I’ve tested and decided to wear! </p> <p align="center"><a href="http://lh6.ggpht.com/-Ax_JcHHqprM/T7GGw79RyYI/AAAAAAAAAJA/XUpRYNGMdPU/s1600-h/Flow%252520Ride%25255B2%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="Flow Ride" border="0" alt="Flow Ride" src="http://lh3.ggpht.com/-FVmOjOoupms/T7GGxeRomtI/AAAAAAAAAJI/r3-Qi66xd6M/Flow%252520Ride_thumb.jpg?imgmax=800" width="244" height="167" /></a> </p> <p align="left">First things first, “It’s gotta be the shoes!!” I’m not ready to make the big jump to all out flats yet, so the next best thing, really light trainers! I’m wearing the Karhu Flow_Fulcrum Ride! Why? First, it’s still considered a lightweight trainer with it’s 7 mm drop from heel to toe, so hopefully it’ll go easy on the calves! Second, I liked the color names! One of the LEAST important factors when deciding which shoe to buy is color, but I had to get a shoe to race in with the colors Formula One and Scream!  </p> <p align="center"><a href="http://lh3.ggpht.com/-knyQZpfQUJY/T7GGx7vyMdI/AAAAAAAAAJQ/CGZlHJqChIw/s1600-h/CEP%252520Compression%252520Sock%25255B2%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="CEP Compression Sock" border="0" alt="CEP Compression Sock" src="http://lh3.ggpht.com/-O3_-VLR9kAQ/T7GGyGLZ0dI/AAAAAAAAAJY/xEB0Qn-_vlQ/CEP%252520Compression%252520Sock_thumb.jpg?imgmax=800" width="141" height="244" /></a></p> <p>We’re working our way from feet up! I will run every inch in my compression socks from CEP! I’ll admit, I wasn’t a true believer in compression socks until I wore a pair all weekend at the Mercedes Expo two years ago. I woke up to run on Sunday morning and my legs were no where near as fatigued as previous years! It made that half marathon a LOT easier! There’s not a whole lot of research on compression and performance enhancing, but if there’s a chance, I’ve got to give it a try! Oh yeah, the other reason I’m a true believer in compression now, I’ve worn these socks a lot during this stretch of training for the Dixie 200, and my calves and shins feel great, and as all TWO of you who read this blog know, my calves and shins have not been my friends in recent years!   </p> <p align="center"><a href="http://lh6.ggpht.com/-gLHVQ0xdDog/T7GGyshyUlI/AAAAAAAAAJg/jmAHJzWpqXg/s1600-h/Tempo%252520Short%25255B2%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="Tempo Short" border="0" alt="Tempo Short" src="http://lh5.ggpht.com/-6Sij6s4xnY8/T7GGzP27uoI/AAAAAAAAAJo/P1X12FdhLlo/Tempo%252520Short_thumb.jpg?imgmax=800" width="244" height="244" /></a></p> <p align="left">The shorts get longer and longer the older I get, but hey, this is racin’, so I’m going to pull out some Nike Tempo shorts! Why? Non Cotton liner + non cotton material + less material = less moisture & less chafing! I do have a split pair, but I’m not ready for the splits on the side yet either! </p> <p align="center"><a href="http://lh4.ggpht.com/-WgdMqe92NZ8/T7GG0PZuyNI/AAAAAAAAAJw/uYYz2FZ_DLI/s1600-h/IMG_0389%25255B3%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="IMG_0389" border="0" alt="IMG_0389" src="http://lh6.ggpht.com/-m1-WGCGQtKk/T7GG0ff3w8I/AAAAAAAAAJ4/G9Um7uwJKMs/IMG_0389_thumb.jpg?imgmax=800" width="184" height="244" /></a></p> <p align="left">We have to wear something visible the entire race! Well, that works well for me considering over half my running wardrobe contains Trak Shak logo stuff on very bright shirts! I’m going singlet since it could be warm. Pictured above is the 2011 Retro Run shirt, which is a Brooks Podium Singlet in their popular “Nightlife” color. FYI – the 2012 Retro Run shirt is a similar color, but made by Asics. </p> <p><a href="http://lh5.ggpht.com/-4rNiiQE6hhs/T7GG1NkzMWI/AAAAAAAAAKA/0E70R-P_E8Q/s1600-h/Split%252520Jacket%25255B2%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: block; float: none; margin-left: auto; border-top: 0px; margin-right: auto; border-right: 0px; padding-top: 0px" title="Split Jacket" border="0" alt="Split Jacket" src="http://lh4.ggpht.com/-l_ig8xAEZ4A/T7GG1ZeJUlI/AAAAAAAAAKI/NvLPh-McaFM/Split%252520Jacket_thumb.jpg?imgmax=800" width="244" height="133" /></a></p> <p>Other than shoes, I don’t geek out about anything more than sunglasses! My “visual aid” weapon of choice is the Oakley Split Jacket! They are comfortable and feature Oakley’s patented Switchlock technology that will allow me to change the lenses quickly with differing light conditions. YES, I have lenses for EVERY light condition, including no light, and if you’ll allow me to geek out for about a second, I have a new anti-fog lens! You know when you’re running or cycling, especially on humid days, and your glasses fog up? These won’t do that! </p> <p><a href="http://lh6.ggpht.com/-O2lLNnyGyFc/T7GG1lLCmfI/AAAAAAAAAKQ/Z7dcGl71Hv8/s1600-h/110%252520Shin%252520Sleeves%25255B3%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="110 Shin Sleeves" border="0" alt="110 Shin Sleeves" src="http://lh5.ggpht.com/-0pfgRTlV4Uc/T7GG2Ab3dvI/AAAAAAAAAKY/gkRCXNmgcfg/110%252520Shin%252520Sleeves_thumb%25255B1%25255D.jpg?imgmax=800" width="106" height="135" /></a><a href="http://lh5.ggpht.com/-iopSgkw6b0Q/T7GG2igpf_I/AAAAAAAAAKg/D5WacTRc_gM/s1600-h/GU%252520Chomps%252520Peach%252520Tea%25255B3%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="GU Chomps Peach Tea" border="0" alt="GU Chomps Peach Tea" src="http://lh4.ggpht.com/-_DUXNhKMzIg/T7GG3ImKgJI/AAAAAAAAAKo/xisX4RKqWRc/GU%252520Chomps%252520Peach%252520Tea_thumb%25255B1%25255D.jpg?imgmax=800" width="131" height="133" /></a><a href="http://lh3.ggpht.com/-l9dY32zTuGg/T7GG3ysOd1I/AAAAAAAAAKw/v9p--oZAVdM/s1600-h/Nebo%252520250%25255B5%25255D.jpg"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="Nebo 250" border="0" alt="Nebo 250" src="http://lh6.ggpht.com/-YJrm4rQhBpg/T7GG4ZMX_AI/AAAAAAAAAK4/xrtJjjGG9P0/Nebo%252520250_thumb%25255B2%25255D.jpg?imgmax=800" width="127" height="133" /></a></p> <p>Added accessories include 110% Compression Sleeves, GU Chomps, and the Nebo 250. We’ve just started carrying this 110% product (check’em out at <a href="http://www.110playharder.com">www.110playharder.com</a>) and I’m adding it to my Top 5 inventions of our generation! If you’re curious about my to 5, here it is: 1. DVR 2. Hybrid golf club 3. iPhone 4. <a href="http://www.yurbuds.com/" target="_blank">Yurbuds</a> 5. 110% Compression Sleeves. They help combine the benefit of compression and ice and will definitely come in handy over a 200 mile relay! </p> <p>That’s all I have for now! Wish us luck on our journey! If you are on Facebook or Twitter, keep an eye out! I plan to have frequent updates!  </p> <p><a href="http://www.facebook.com/pages/The-Trak-Shak/170660716322741?ref=tn_tnmn"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="facebook button" border="0" alt="facebook button" src="http://lh3.ggpht.com/-pZ-Lfej4GaY/T7GG4iZjQPI/AAAAAAAAALA/Vssdpz_kM-E/facebook%252520button%25255B5%25255D.jpg?imgmax=800" width="52" height="57" /></a><a href="https://twitter.com/#!/THETRAKSHAK"><img style="background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px" title="twitter button" border="0" alt="twitter button" src="http://lh5.ggpht.com/-8NFFY5XU9rg/T7GG45DQuTI/AAAAAAAAALI/LxAFz_vYldU/twitter%252520button%25255B6%25255D.jpg?imgmax=800" width="53" height="58" /></a></p> Jeffhttp://www.blogger.com/profile/01204031780709227001noreply@blogger.com4tag:blogger.com,1999:blog-4693326624299446495.post-76130841810891661482012-04-27T19:58:00.001-07:002012-04-27T19:58:45.168-07:00NO NEED TO PANIC!!!!!!!<p>Every runner knows the day is coming when his/her favorite security blanket, aka. shoe, is going to change!! I see it all the time, and get to hear it from MANY when it happens! “Why do they change?, What are they thinking?, I’ll never wear that brand again!” I could just respond, “Stuff Happens!”, but that’s not nice, or really the truth! These running brands spend a ton of doe on research and product development, and when they come up with something new, they want it  on display in their best shoes! Basically, EVOLVE or become EXTINCT! </p> <p>Why am I making a big stink about a shoe changing? Well, our best selling shoe for the better part of 17 years (by better part, I mean all) the Asics GT-2100 series (currently the 2170) is changing!! I know what some of you 2170 wearers are thinking, it’s changed every time the number changes, but that’s not really the case. This series of shoe has been Asics’ most popular for a LONG time as well, and about 6 years ago, they decided to only make very minimal, mostly cosmetic, changes to the shoe to not lose that loyal fan base, but as ole Bob said, “The times, they are a-changin’”. </p> <p>OK, so what’s happening to the shoe? First, Asics is beefing up the cushioning with the largest Gel system ever in the GT-2000 series. This will obviously help lessen the vibrations and pressures that travel from the asphalt and cement up your legs, and will add to the price a bit. Remember, the more Gel you see, the more cushioned and durable the shoe will be! We’re still recommending 400 to 500 miles on the shoes, but with an improved cushioning system, the shoe will protect you better toward the end of it’s life. </p> <p>To add to the larger Gel units, the GT-2000 will feature a dual layered midsole. You may have already seen this in some shoes like the Gel Kayano and the Neo33. The top layer, basically right underneath you feet, is made of Asics Solyte material, which is a lightweight foam, and the bottom layer is Asics standard EVA. By layering the midsole, Asics has improved the comfort of the shoe and can adjust the density to be more gender specific. That’s right, guys’ and girls’ feet differ! Who knew?!</p> <p>You’ll also see less stitching in the upper, a more “minimal” drop from heel to toe (10 mm for those geeks out there), Dynamic Duomax, a few racier color options and a restructured collar, but I feel like I’ve gotten to “techy”! Allow me to mention what I believe to be the most important aspect of the new GT-2000. What didn’t change! The same great fit from the same great brand! As the title of the blog suggests, NO NEED TO PANIC! All you Asics wearers can confidently purchase this shoe from all of our locations in October! </p> Jeffhttp://www.blogger.com/profile/01204031780709227001noreply@blogger.com0