tag:blogger.com,1999:blog-51580765665765043352024-02-22T10:38:27.547-08:00The Balanced Athlete Blogilianahttp://www.blogger.com/profile/03304345802670182143noreply@blogger.comBlogger73125tag:blogger.com,1999:blog-5158076566576504335.post-86945799475588949302013-08-02T21:37:00.000-07:002013-08-02T21:37:03.446-07:00A bigger number<br />
<span style="background-color: rgba(255, 255, 255, 0);">Over the past 15+ years more and more people have started running. Having worked in the outdoor and running industry particularly in footwear for over 20 years, no one wants to be a bigger shoe size. Runners will run more miles, gain more elevation, have a high heart rate, go for a faster time, but the aversion to getting a larger sized shoe NO WAY!</span><br />
<span style="background-color: rgba(255, 255, 255, 0);">It amazes me to hear about all the foot issues runners can come up with, high this or narrow that, numb over here, different lacing patterns, tingling toes, runners knots, wide fore foot, black toe nails, blisters... You get the idea.</span><br />
<span style="background-color: rgba(255, 255, 255, 0);">After a detailed foot measurement, alignment check, and volume measurement I bring out a few pairs of shoes. "Wow these feel great!" this is usually followed by "what size are these?" Then follows, "I've never worn this size before". </span><br />
<span style="background-color: rgba(255, 255, 255, 0);">Your feet change. Gravity is on and walking and running take a beating on your feet. Especially in shoes that do not fit well or are not designed to support the foot. </span><br />
<span style="background-color: rgba(255, 255, 255, 0);"><br /></span>
<span style="background-color: rgba(255, 255, 255, 0);">Do yourself a favor, have your feet measured. Pay attention to the arch measurement. This is your foot size, which corresponded to a shoe size. </span><br />
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Keeping feet happy and faces smiling!</div>
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Eric</div>
Erichttp://www.blogger.com/profile/16674077461700180749noreply@blogger.com1tag:blogger.com,1999:blog-5158076566576504335.post-64185110456156720162011-12-29T14:49:00.000-08:002011-12-29T14:49:04.972-08:00Pearl Izumi Kissaki Review<div class="separator" style="clear: both; text-align: center;">
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<span style="color: orange; font-size: large;"><b>Pearl Izumi Kissaki
</b></span><br />
<span style="font-family: Georgia, 'Times New Roman', serif;">If the color-scheme doesn't pique your interest the name certainly will: Kissaki. As I opened the shoe box all I could really think about is, 'what is a kissaki'? Images of kissing and saki-bombs danced merrily and effortlessly through my mind. Of course, I don't think any company would name their products after something biologically natural and tasteful poison, but you never know. Kissaki is the tip of a samuri sword. <Now, I'm picturing 'Kill Bill Vol.1 and Vol 2. or even Teenage Mutant Ninja Turtles'> and according to Pearl Izumi the name was chosen in honor of their Japanese roots...<a href="http://www.uphillrunning.com/2011/12/pearl-izumi-kissaki-shoe-review.html#.TvzuHDVSS90" target="_blank"><span style="color: orange;"><b>continue reading</b></span></a></span><br />
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<tr><td class="tr-caption" style="text-align: center;">Weighing in around 9.5 oz, it's not a<br />
race flat, nor is it a land yacht.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzMlneHVLxh5ZS7URI8ez4epoT_S4GvdDX_I5nixqV6w2tlPDDMBtQaI1FOBn4Z2UnilmDKtnJvqe2U5W2MWj7LLTAWkCRDcw9uNmAwjFp7nK6r0SvoVtfm73Aak_zwUokgw45bN7Yv36R/s1600/P1020568.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzMlneHVLxh5ZS7URI8ez4epoT_S4GvdDX_I5nixqV6w2tlPDDMBtQaI1FOBn4Z2UnilmDKtnJvqe2U5W2MWj7LLTAWkCRDcw9uNmAwjFp7nK6r0SvoVtfm73Aak_zwUokgw45bN7Yv36R/s200/P1020568.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Heel-to-Toe drop: 19mm - 10mm<br />
for a total drop of 9mm.</td></tr>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Continue reading the </span><span class="Apple-style-span" style="color: orange; font-family: 'Trebuchet MS', sans-serif;"><b><a href="http://www.uphillrunning.com/2011/12/pearl-izumi-kissaki-shoe-review.html#.TvzuHDVSS90" target="_blank">Pearl Izumi Kissaki</a></b></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> review on </span><a href="http://www.uphillrunning.com/" style="font-family: 'Trebuchet MS', sans-serif;" target="_blank">www.uphillrunning.com</a><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><a href="http://uphillrunning.com/" target="_blank">UphillRunning.com</a> is the personal blog of Balanced Athlete employee: Trey Bailey<br /><br />Leave your questions or comments here, on <a href="http://www.facebook.com/thebalancedathlete" target="_blank">The Balanced Athlete Facebook</a>, or on <a href="http://www.uphillrunning.com/" target="_blank">Trey's blog</a></span>Unknownnoreply@blogger.com83tag:blogger.com,1999:blog-5158076566576504335.post-89466220040645857312011-12-15T12:05:00.000-08:002011-12-15T12:05:17.939-08:00Montrail Rogue Racer Shoe Review<div class="separator" style="clear: both; text-align: center;">
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<b style="color: orange; font-size: x-large;">Montrail Rogue Racer</b><br />
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<a href="http://3.bp.blogspot.com/--OLp3bkjFEw/Tuaf0mRbD1I/AAAAAAAABfw/-wQYc8pugSo/s912/image" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="171" src="http://3.bp.blogspot.com/--OLp3bkjFEw/Tuaf0mRbD1I/AAAAAAAABfw/-wQYc8pugSo/s400/image" width="400" /></a></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">It doesn't take much to turn a road shoe into a trail shoe, right? Replace the slick rubber tread with a dirt clawing aggressive mud-tire sole and you're set to hit the soft surface highways. Unfortunately, for the manufacturers and consumers there are way too many variables: mud, roots, rocks, packed dirt, gravel, and more, to just throw on some mud stomping, soccer cleat traction on the sole and title it "trail ready." So, picking a trail shoe needs to be based on the conditions. The Montrail Rogue Racer, I do admit, is one of the most versatile trail shoes on the market.</span><br />
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<tr><td class="tr-caption" style="text-align: center;">Montrail Rogue Racer</td></tr>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Continue reading the </span><a href="http://www.uphillrunning.com/2011/12/montrail-rogue-racer.html#.TupR9bIk67s" style="font-family: 'Trebuchet MS', sans-serif;" target="_blank"><span class="Apple-style-span" style="color: orange;"><b>Montrail Rogue Racer</b></span></a><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> review on </span><a href="http://www.uphillrunning.com/" style="font-family: 'Trebuchet MS', sans-serif;" target="_blank">www.uphillrunning.com</a><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><a href="http://uphillrunning.com/" target="_blank">UphillRunning.com</a> is the personal blog of Balanced Athlete employee: Trey Bailey<br /><br />Leave your questions or comments here, on <a href="http://www.facebook.com/thebalancedathlete" target="_blank">The Balanced Athlete Facebook</a>, or on <a href="http://www.uphillrunning.com/" target="_blank">Trey's blog</a></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5158076566576504335.post-62131270227328405362011-12-07T17:24:00.001-08:002011-12-07T17:48:53.361-08:00inov-8 Evoskin Review<table border="0">
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<i><b><span style="font-size: large;">This isn't about our ancestor's or cavemen...</span> </b></i><br />
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS',sans-serif;">I want to make something clear before you begin reading my shoe (well, maybe lack thereof is more apropos) review: This </span><b style="font-family: 'Trebuchet MS', sans-serif;">is not</b><span class="Apple-style-span" style="font-family: 'Trebuchet MS',sans-serif;"> a review on the validity that 'traditional' running shoes cause, or do not cause, injuries. It's </span><b style="font-family: 'Trebuchet MS', sans-serif;">my</b><span class="Apple-style-span" style="font-family: 'Trebuchet MS',sans-serif;"> belief that the repetition of running form inefficiencies (biological or habitually developed) are the major culprits of injured runners; under most circumstances. Other factors such as inappropriate shoe </span><b style="font-family: 'Trebuchet MS', sans-serif;">size</b><span class="Apple-style-span" style="font-family: 'Trebuchet MS',sans-serif;"> (not type), over-training, the sedentary choices between runs (i.e., sitting in front of a computer perhaps reading this blog for too long, work related stress, long commutes in a vehicle, etc.), and repeatedly poor nutritional choices should also be at the forefront of cerebral inquiries. Also, 'minimal' shouldn't be solely (that's a pun) defined as less between your foot and the ground, but also by less heal-to-toe drop. The inov-8 Evoskin falls into both categories, of course.<br /><br />Continue reading the <a href="http://www.uphillrunning.com/2011/10/inov-8-evoskin-shoe-review.html#.TuASyVYfikc" target="_blank">inov-8 Evoskin Review</a> on <a href="http://www.uphillrunning.com/" target="_blank">www.uphillrunning.com</a></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS',sans-serif;"><a href="http://uphillrunning.com/" target="_blank">UphillRunning.com</a> is the personal blog of Balanced Athlete employee: Trey Bailey<br /><br />Leave your questions or comments here, on <a href="http://www.facebook.com/thebalancedathlete" target="_blank">The Balanced Athlete Facebook</a>, or on <a href="http://www.uphillrunning.com/" target="_blank">Trey's blog</a></span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5158076566576504335.post-9154645933374328952011-08-03T10:42:00.000-07:002011-08-03T10:42:48.317-07:00Weekly Group Runs<a href="http://2.bp.blogspot.com/-Y5jY2v4vJt0/TjmG86kr_7I/AAAAAAAAAis/a11-U5d7uOY/s1600/DSCN4015.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="http://2.bp.blogspot.com/-Y5jY2v4vJt0/TjmG86kr_7I/AAAAAAAAAis/a11-U5d7uOY/s200/DSCN4015.JPG" width="200" /></a>There's a hesitation from some new runners, and some veteran runners, when it comes to attending a local group run for the first time. <i>Do I need to be in a certain shape to attend the group run? What if I can't run the entire time? How far is the run? What if I don't know the route?</i> All valid questions, but not the type of questions that should keep you from attending a group run.Group runs are not reserved for the elites, or people that are already in great shape. Group runs should be a supplement to an individuals training. This includes walkers, joggers, run/walkers, runners, and racers. Group runs provide a number of valuable training tools for everyone, of all abilities:<br />
<br />
<b>Accountability</b><br />
<br />
Group runs provide the type of accountability to get you out the door and on to the road. When you have people that expect to see you it's much harder to cave-in to the, "I'll run later, I promise." mindset. The more you surround yourself with others that have similar mindsets the easier it will be to get into a good exercise routine.<br />
<br />
<br />
<b>Diverse Information Sources</b><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-nziQAokJ4vM/TjmHRxGNiQI/AAAAAAAAAiw/75WqT3f4PPY/s1600/DSCN4016.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="http://1.bp.blogspot.com/-nziQAokJ4vM/TjmHRxGNiQI/AAAAAAAAAiw/75WqT3f4PPY/s200/DSCN4016.JPG" width="200" /></a></div>With group runs ranging anywhere from 5 to 20 runners on average, it's easy to bounce ideas off other people. Maybe you have a question about an upcoming race, diet, places to run, etc., a group run is the perfect forum for running information.<br />
<b><br />
</b><br />
<b>A Break From Solo Training Runs</b><br />
<br />
Running can be tough, there's no escaping it, but breaking up the monotony of training alone can keep you enthused and excited about your next run. The social aspect of group runs turn a 4 mile run into 4 miles of talk, laughter, and good exercise. Group runs are great places to meet other runners in the area, set up relay teams for races.<br />
<br />
You don't need to be in the best shape of your life, or have a 10 year running background to attend. All you need to do is show up and have fun.<br />
<br />
<b>The Balanced Athlete's Group Run Schedule: </b><i>All group runs meet and begin at the store.</i><br />
<br />
<b>Sunday: 8:00 AM</b> - Runs can range between 4 miles and 20+ miles. Sunday's group runs are great for half-marathon and full-marathon runners looking for a group to get in their long run.<br />
<br />
<b>Tuesday & Thursday: 6:00 PM</b> - Runs can range between 2 miles 8 miles. A perfect run for the entire family, new runners, and veteran runners alike.<br />
<br />
<b>Wednesday: 6:00 PM</b> - Women Only. Runs can range between 2 miles and 8 miles.Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-5158076566576504335.post-31842343828234091612011-07-20T19:11:00.000-07:002011-07-20T19:51:22.979-07:00How should running shoes actually fit?<div class="separator" style="clear: both; text-align: right;"><a href="http://1.bp.blogspot.com/-8rqiedpl-68/TieKbASWkxI/AAAAAAAAAdM/oX6P4k4PLrA/s1600/logoWebsite.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="112" src="http://1.bp.blogspot.com/-8rqiedpl-68/TieKbASWkxI/AAAAAAAAAdM/oX6P4k4PLrA/s320/logoWebsite.jpg" width="320" /></a></div><b><span style="font-size: large;">I'm narrow, with no arch, and every time I buy shoes they feel great in the store, but when I get home...</span></b><br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-2OFkbNb_WWw/Th-SBR1ij3I/AAAAAAAAAWk/S2Go3EMAs4M/s1600/cinderella+slipper.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="149" src="http://4.bp.blogspot.com/-2OFkbNb_WWw/Th-SBR1ij3I/AAAAAAAAAWk/S2Go3EMAs4M/s200/cinderella+slipper.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">"There's the size shoe you can put<br />
your foot into, and there's the size<br />
shoe you should put your foot into."<br />
- Max F.</td></tr>
</tbody></table><div style="font-family: inherit;"><span style="font-size: small;">Accuracy in the shoe fit process can eliminate a poor investment in a tool (running shoe) that's designed to protect the runner, or walker, from being run over by the terrain. Each individual has different needs, some need alignment, others need a high volume shoe. Some don't need alignment, and some want to run with as little as possible between their foot and the ground. The specific bio-mechanics and comforts of each person are important characteristics addressed during the fit process. A running shoe should never function in a way that negatively interferes with natural foot function. The running shoe is designed to be an absorbing, protecting, and supplemental medium between foot and ground. Not something that's painful, injury causing, and menacing. <i><br />
</i></span></div><span class="Apple-style-span" style="font-size: large;"><br />
</span><br />
<b><span class="Apple-style-span" style="font-size: large;">Do I really need to run (walk) on the treadmill?</span></b><br />
<br />
<div style="text-align: right;"><a href="http://1.bp.blogspot.com/-AAVwMLl1_Xk/TidTS3UTqfI/AAAAAAAAAcg/Q2osALuu8ZA/s1600/Treadmill.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="http://1.bp.blogspot.com/-AAVwMLl1_Xk/TidTS3UTqfI/AAAAAAAAAcg/Q2osALuu8ZA/s200/Treadmill.jpg" width="200" /></a></div>The first step in any shoe fitting needs to take into account an individuals foot alignment. The ankle is a diarthroses joint. Diarthroses joints can move freely and have high ranges of motion. While we're not going to get too deep into the anatomical classification of joints, there are some key terms to understand about foot mechanics:<br />
<br />
<b>Supination</b> is inversion and abduction of the foot. Supination occurs when the foot makes contact with the ground and 'rolls' outward.<br />
<br />
<b>Pronation</b> is eversion and adduction of the foot. Pronation occurs when the foot makes contact with the ground and 'rolls' inward. This is the most common type of foot movement.<br />
<br />
<i>Note: Over-pronation is a self-defined industry term that isn't an actual anatomical movement. The foot has the ability to roll outward or roll inward. The degree at which the foot moves in either direction does not have it's own classification. The degree at which the foot pronates, however, does have a bearing on the type of shoe that will be most suited for the individual.</i><br />
<br />
<a href="http://1.bp.blogspot.com/-cKqab0qUIqA/TidTv4KDjEI/AAAAAAAAAck/KRhdWEZYMkM/s1600/Charlie+Running.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="http://1.bp.blogspot.com/-cKqab0qUIqA/TidTv4KDjEI/AAAAAAAAAck/KRhdWEZYMkM/s200/Charlie+Running.jpg" width="200" /></a>Each person either pronates or supinates and it's important to align the individuals specific foot movement with a shoe that is designed for their alignment. The issue is extremely important in terms of reducing the risk of impact injuries related to poor alignment. The first step of the fit process is to run or walk on a treadmill. This allows the fitter to determine your foot alignment. The reason The Balanced Athlete video records the treadmill process is because it allows not only the fitter to visually slow down each step and make an appropriate analysis, it also allows you, the runner or walker, to see exactly what your doing. The more you understand about your own mechanics the more you'll be able to improve them.<br />
<br />
<span class="Apple-style-span" style="font-size: large;"><b>My feet go numb when I run, and I get lots of blisters on my long runs...</b></span><br />
<br />
<a href="http://2.bp.blogspot.com/-ybQavcf_PZ0/TidXFc6vzeI/AAAAAAAAAcw/wEvVkxgGeWA/s1600/Foot+and+Ankle+poster.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://2.bp.blogspot.com/-ybQavcf_PZ0/TidXFc6vzeI/AAAAAAAAAcw/wEvVkxgGeWA/s200/Foot+and+Ankle+poster.jpg" width="150" /></a>Once you've run, or walked, on the treadmill it's time to take measurements to ensure that your foot aligns properly with the shoe. But first, some key terms:<br />
<br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b>Dorsiflexion</b> is when the toes are raised toward head. (Think, lifting your foot off the gas pedal in your car.) Dorsiflexion occurs during the forward movement of the foot during the swing phase of the gait cycle. Basically, when your foot moves forward to take the next step it's dorsiflexed so your toes don't drag the ground.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b>Plantar Flexion</b> is when your foot is flexed so that your toes point away from your head. (Think, pressing the gas pedal in your car.) Plantar Flexion allows your foot to 'toe-off' (push-off) the ground. This movement enables forward propulsion during running or walking.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-a2qNJGJZ35Y/TidS6edh2RI/AAAAAAAAAcc/tFNLzwwK28Y/s1600/Brannock+Device.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" src="http://2.bp.blogspot.com/-a2qNJGJZ35Y/TidS6edh2RI/AAAAAAAAAcc/tFNLzwwK28Y/s200/Brannock+Device.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Men's, Women's, and Kid's<br />
Brannock Devices</td></tr>
</tbody></table><b>Brannock Device</b> is the industry standard tool for measuring a persons foot. It provides heel-to-toe, heel-to-ball (arch length), and width measurements to ensure the correct size.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Shoes are designed to provide a shock absorbing medium between your foot and the ground. Shoes take into account foot alignment (pronation or supination), overall length, width, and arch length. When a shoe is properly fit all of the special features in the shoe, placed for comfort, will align with the needs of the foot.<br />
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Shoes need to bend, or flex, at the same place the foot bends (ball of the foot). To align the bending place of the shoe and foot a heel-to-ball (arch length) measurement is taken. This measurement can be different between two people even if their foot length (heel-to-toe) is the same.<br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-qH7je2wAcWQ/TidVr3DdvJI/AAAAAAAAAco/aNqabv9A490/s1600/Charlie+foot+arch+length.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" src="http://3.bp.blogspot.com/-qH7je2wAcWQ/TidVr3DdvJI/AAAAAAAAAco/aNqabv9A490/s200/Charlie+foot+arch+length.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Click to Enlarge.<br />
Toe length: 9 Arch length: 10</td></tr>
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-2tZ7tv6dMTE/TidVuBAwSQI/AAAAAAAAAcs/ayz028kVZxM/s1600/LK+foot+arch+length.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" src="http://3.bp.blogspot.com/-2tZ7tv6dMTE/TidVuBAwSQI/AAAAAAAAAcs/ayz028kVZxM/s200/LK+foot+arch+length.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Click to Enlarge<br />
Toe length: 6 Arch length: 6.5</td></tr>
</tbody></table>Example: Three people measure heel-to-toe a men's size 9. Person A, however has an arch length of a men's size 10 and Person B has an arch length of a men's size 9.5 and Person C has an arch length of a men's size 9. What this means is that Person A will fit most properly in a size 10.5, Person B a 10, and Person C a 9.5. The reason each person's shoe size is at least a half-size up is because swelling and foot expansion upon impact need to be taken into account. Some shoes may fit a little different size wise, as well, so always be sure to try the shoe on. If the foot is being squeezed during impact it turns the foot into a rigid platform. The more rigid a structure the less shock it will be able to absorb and dissipate. (Think, ceramic tile being dropped. No flex in the tile results in shattering.) The added stress of the foot being squeezed can result in, numb toes, plantar fasciitis, blisters, bunions, metatarsal fractures, and a lot of other foot injuries than can be avoided by wearing the correct size. <br />
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<span style="font-size: large;"><b>Will the extra room in the toe box cause me to trip, or get blisters because of how long it is?</b></span><br />
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<span style="font-size: small;">The difference between </span>a full size of a shoe (Example: Women's 10 and Women's 11) is 1/3 of an inch. not an inch, which seems to be most commonly assumed. So, the extra length of the shoe is small enough that, no, you will not trip over the end of the shoe. The extra room in the shoe can feel unusual to most people, if they've been in a shoe that has been more restricting than necessary, but the room will help ensure the foot can function naturally.<br />
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<i>Note: Most people in wide shoes don't need wide shoes. Not all, but most.</i><br />
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Many times the shoe will cause blisters if it's too small. Specifically on the tips and on the outside of the big toe and little toe. When the foot is squeezed it will have a tendancy to rub the foot and form a blister. Also, if you're wearing cotton socks you'll be more prone to developing a blister. Cotton isn't a bad fabric, but because cotton saturates quickly and doesn't 'breath' it will hold in the sweat and bunch. The bunching will form between the shoe and foot and cause hot spot blisters. Make sure to wear a synthetic blend or wool sock. The synthetic and wool socks will allow moisture to pass from the foot to the shoe (always made of moisture wicking fabrics) and help decrease heat and moisture build-up.<br />
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<b><span style="font-size: large;">My toe nails turn black and sometimes fall off. Why?</span></b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Black nails are caused when the nail bed of the toe becomes bruised. The bruising will cause swelling and sometimes cause the toe nail to fall off. The bruising is, generally, caused from the toes hitting the front of the shoe. Extremely steep downhill running can aggravate this scenario, but most bruising is caused from the shoe being too small. When the shoe is too small the toe nails constantly hit the end of the shoe, the repeated irritation with result in bruising, which will swell the nail bed and may cause the toe nail to fall off.<br />
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To prevent the black toe nails, make sure you measure the arch length of your foot and the toe length and go up about a half size, sometimes a full size. The extra room will allow your foot to swell and expand upon impact.<br />
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<b><span style="font-size: large;">My heel slips in shoes that feel too big.</span></b><br />
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If your foot falls out of the shoe, yes, it may be too big. However, some movement in the shoe is appropriate. The volume that shoes will hold differ among styles. Each brand has different types of shoes and each style will fit differently. Not all the styles in one brand will fit the same. Each different style will also address different alignments. To determine whether or not the shoe fits the type of volume your foot will take up look at the laces. Generally the width of the laces on top of the shoe be about two fingers width apart. Too close and the volume of your foot is not filling up the amount of volume the shoes is designed to handle. Too far apart and the volume of your foot is larger than the volume the shoe is designed to handle.</div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><b><span style="font-size: large;">My legs are different lengths will a shoe address this?</span></b></div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><span style="font-size: large;"><span style="font-size: small;">Differences in leg length, that are doctor diagnosed, may require a special insert to help correct the difference. The inserts that are customized will, generally, fit into running shoes. It's important to take out the insole that comes with the shoe first. Inserts take some time to settle into the shoes, so if your heal feels a little bit higher than normal give it some time.</span></span></div><div style="text-align: left;"><br />
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<span style="font-size: large;"><b>To summarize...</b></span><br />
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<ol><li>Determine foot alignment.</li>
<li>Measure foot arch length, heel-to-toe length, and width.</li>
<li>Find a shoe that matches the volume and shape of your foot.</li>
</ol>Take these three steps a little more in-depth by having someone fit you properly and you'll reduce your risk of getting injured, blisters, lost toe nails, numb feet, and foot pain during and after runs. If you have any questions please leave us a comment.<br />
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Next week's blog will focus on <b>Group Runs</b>. Post your questions here, or on our <a href="http://www.facebook.com/thebalancedathlete">Facebook page</a>Unknownnoreply@blogger.com14tag:blogger.com,1999:blog-5158076566576504335.post-73218217209860857152011-07-13T11:42:00.000-07:002011-07-13T11:42:01.528-07:00Q&A Blog Series: Shoe Fit, Group Runs, Running Form, and Running Recovery<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-foYGH3E-kSU/Th3mKbbO4qI/AAAAAAAAAWc/g9TUHWnrS0w/s1600/logoWebsite.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="112" src="http://1.bp.blogspot.com/-foYGH3E-kSU/Th3mKbbO4qI/AAAAAAAAAWc/g9TUHWnrS0w/s320/logoWebsite.jpg" width="320" /></a></div><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">The best way to become a better runner is to run. Putting one foot in front of the other multiplied by, well, a lot seems fairly simple. And it is. Go ahead, try it. Most people have no problem completing the first few repetitions. Stick with it long enough and you'll be on the road running miles upon miles. But somewhere in-between the first two steps and the last two steps running can become rather hard. For some, the physical challenge of running keeps them ticking away at the never ending cycle of 'left-right-left-right.' For others, motivation comes from the medal placed around their neck, like an Olympic champion receiving a Gold medal, as they cross the finish-line. Regardless of where the motivation stems from, getting from start-line to finish-line can be an experience of a lifetime. The experience can be great, good, or not so good. Like we said before, running is simple. Running well, however, isn't quite as easy, especially in the beginning. Over the next four weeks, we'll be covering the basics of running in an effort to provide you with the information you need to void any 'not so good' running experiences. Here's what the blog calendar looks like:</span><br />
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<tr> <th><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">July 20 - Shoe Fit</span></th> <th><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">July 27 - Group Runs</span></th> </tr>
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<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-o7BzKBGEYTg/Th3bJRGy-PI/AAAAAAAAAWM/vqSkevTuE5Y/s1600/brannock2.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif; font-size: x-small;"><img border="0" height="192" src="http://2.bp.blogspot.com/-o7BzKBGEYTg/Th3bJRGy-PI/AAAAAAAAAWM/vqSkevTuE5Y/s320/brannock2.jpg" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">brannock.com</span></td></tr>
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-ZVDUNn0wvC0/Th3fjRU7MtI/AAAAAAAAAWY/1JnaHzvPRiw/s1600/Sept07GroupRun.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><img border="0" height="175" src="http://4.bp.blogspot.com/-ZVDUNn0wvC0/Th3fjRU7MtI/AAAAAAAAAWY/1JnaHzvPRiw/s320/Sept07GroupRun.jpg" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><span class="Apple-style-span" style="font-size: small;">Sunday's: 8:00 AM - Long Run 4 mi. - 20 mi.+<br />
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Tuesday's & Thursday's: 6:00 PM 2 mi. - 6 mi.<br />
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Wednesday's <b>Women Only</b>: 6:00 PM 2 mi. - 6 mi.</span><br />
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All abilities welcome: walkers, joggers, and runners. <br />
All group runs start at The Balanced Athelete<br />
<span class="Apple-style-span" style="line-height: 18px;"><span class="Apple-style-span" style="font-size: x-small;">800 N 10th Place, Suite F, Renton, WA </span></span></span></td></tr>
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<tr> <th><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">August 03 - Running Form</span></th> <th><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">August 10 - Running Recovery</span></th></tr>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-d4adaEcl4s4/Th3cYZ9bxJI/AAAAAAAAAWQ/7vN2dvt8008/s1600/MaxRunning.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><img border="0" height="229" src="http://1.bp.blogspot.com/-d4adaEcl4s4/Th3cYZ9bxJI/AAAAAAAAAWQ/7vN2dvt8008/s320/MaxRunning.jpg" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">Photo Courtesy Max's Facebook.</span></td></tr>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-FbghUBtZjlw/Th3dT00_prI/AAAAAAAAAWU/82U7ZHjQWsU/s1600/SkinsHalftights.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;"><img border="0" src="http://1.bp.blogspot.com/-FbghUBtZjlw/Th3dT00_prI/AAAAAAAAAWU/82U7ZHjQWsU/s1600/SkinsHalftights.JPG" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span class="Apple-style-span" style="font-family: Verdana, sans-serif;">skins.net</span></td></tr>
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<span class="Apple-style-span" style="font-family: Verdana, sans-serif;">One crucial part of this blog series will be you, or friends, or family, or co-workers, etc. We need your questions! Leave us a question on the blog, <a href="http://www.facebook.com/thebalancedathlete">our Facebook page</a>, or write one down while you're at the store. This is your chance to ask the questions that have been bugging you and get an answer, so take advantage of it. Next week's topic: shoe fit. Leave us your questions, from today (Wednesday, July 13), through next week (Tuesday, July 19) on shoe fit and check back next week for the answer. Title your <a href="http://www.facebook.com/thebalancedathlete">Facebook post</a> with 'Blog Q&A', please.</span>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-5158076566576504335.post-82636269089377733982011-07-07T11:07:00.000-07:002011-07-07T11:07:39.259-07:00Summer Running<div class="separator" style="clear: both; text-align: center;"></div><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="clear: left; float: right; margin-bottom: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-q1QfiulaUwQ/ThTjTg9EhsI/AAAAAAAAAVc/dbSpz4ivXMA/s1600/electrolyte-brew_canister-packet-blueberry.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-q1QfiulaUwQ/ThTjTg9EhsI/AAAAAAAAAVc/dbSpz4ivXMA/s1600/electrolyte-brew_canister-packet-blueberry.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><br />
</td></tr>
</tbody></table>It's July and the summer running season is, now, in full-swing. We have longer days, less rain, blue skies and warmer temperatures. Getting outside in this weather can do wonders for the psyche and provide the grounds for some great training. It's easy, however, to lose sight of some important factors to making each and every run in this beautiful weather safe and comfortable.<br />
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1. <b>Hydration</b> - Pre- and Post-run hydration are just as important as staying hydrated throughout the run. Starting a run dehydrated is dangerous and the higher the temperatures the more higher the risk of heat-related injuries. It's not just about water ingestion. In fact, too much water ingestion, known medically as <a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001431/">hyponatremia</a>, can be just as serious as not enough. A good way to maintain a balance is to add electrolytes to your drinking water and switch back-and-forth between . Products such as <a href="http://www.nuun.com/">NUUN</a>, Heed by <a href="http://www.hammernutrition.com/?gclid=CODw4IPX7akCFeUaQgodlwExXA">Hammer Nutrition</a>, <a href="https://guenergy.com/store/drinks/electrolyte-brew.html">GU Brew</a> provide you, the athlete, with the appropriate amount of essential electrolytes<br />
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<div><div class="separator" style="clear: both; text-align: center;"></div><br />
<div class="separator" style="clear: both; text-align: center;"></div></div><div><a href="http://1.bp.blogspot.com/-ZJJ29akt8sU/ThTo8AWDM-I/AAAAAAAAAVo/GckL1Oagg-A/s1600/louisgsupratee.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://1.bp.blogspot.com/-ZJJ29akt8sU/ThTo8AWDM-I/AAAAAAAAAVo/GckL1Oagg-A/s1600/louisgsupratee.JPG" /></a>2. <b>Apparel Selection</b> - When fabric, particularly cotton, saturates with sweat it can leave your body chaffed and unable to cool itself off quickly enough. The build-up of heat can lead to an increased rate of dehydration and place added stress on the body. Wearing moisture wicking fabrics will help your body stay cool even when the outside temperature continually rises. And we're not just talking about t-shirts and shorts, but socks and hats, too. Whether it's <a href="http://www.feeturesbrand.com/index.php">Feetures!</a> socks, <a href="http://www.louisgarneau.com/in-en/category/40073/Running">Louis Garneau</a> shirts, <a href="http://www.thenorthface.com/catalog/sc-gear/mens-activity-running">The North Face</a> shorts, or a <a href="http://www.brooksrunning.com/">Brooks</a> hat, moisture-wicking fabrics (found in all apparel at <a href="http://www.thebalancedathlete.com/">The Balanced Athlete</a>) will ensure a positive heat and moisture transfer from your skin to the air, thus keeping your built-in air-conditioning system working smoothly.<br />
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</div><div>3. <b>Sun Protection</b> - Soaking up the rays, tan lines, and an increase in vitamin-D levels can only mean one thing: the sun is out. As with anything, though, too much of a good thing can be trouble. Endurance athletes spend a majority of their training outdoors and in the elements, exposing themselves to harmful sun rays more than most. Skin cancer is no joke, nor should protecting yourself be. Wearing a brimmed hat, long sleeves (moisture-wicking, of course), and sunscreen can keep you and your skin safe.</div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5158076566576504335.post-1074304392750591492011-06-25T17:48:00.000-07:002011-06-25T17:48:16.447-07:00Rock-n-Roll Seattle Race Day<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-I0x7yrekry4/TgKqYpY5dzI/AAAAAAAAAUM/ScFdNk640eU/s1600/RaceDaytogo.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="193" src="http://3.bp.blogspot.com/-I0x7yrekry4/TgKqYpY5dzI/AAAAAAAAAUM/ScFdNk640eU/s200/RaceDaytogo.JPG" width="200" /></a></div><b>Race Day Recovery</b><br />
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An outstanding showing today from everyone: walkers, joggers, runners, half-marathoners, marathons and even the weather. Post-race events can be draining to the runner and post-race runs can be a disaster if not done properly. Whether you had a great race day or you've seen better don't increase your risk of injury, illness, or over-training by not taking following some appropriate recovery guidelines.<br />
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1) <b>Stay positive</b> - You're done, now, and it's easy to start playing the "Yeah, I did well, but I could have done better." or "That was the most horrible race I've ever done." or well, you get the point. Regardless of how well you did, regardless of whether or not you achieved your goal(s), a negative post-race mentality can put added stress on your body and the last thing you need is more stress. Also, take a couple of days off of running, put on the house slippers, and have an extra cup of java in the morning. Give yourself a high-five, pat yourself on the back, and even give yourself spoken compliments. Tell yourself you did well...even if you may not fully believe it. When people ask how you did give an honest answer, but avoid negativity.<br />
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2) <b>Good Nutrition isn't just an extra desert. It's also an extra serving of vegetables</b> - Post race nutrition is right on par with pre-race nutrition and training nutrition. Keep it healthy and avoid too many poor quality foods. You're going to need to take in more fluids and electrolytes for the next couple of days to combat the debt you created today and a healthy post-race diet will help fuel your body through the recovery phase of training and keep you at a lower risk of getting sick.<br />
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3) <b>Personal Race Review </b>- This is an honesty test, a revealing test, and something that most runners don't do enough of, but the key to critiquing your future training to produce even better results is to analyze your race day performance. Sit down with yourself and write down your pre-race goals and how you fared. Go through each mile of the race and think about how you were feeling. If you have high points and low points identify them and adjust your future training accordingly. Example: "I really struggled on the hills, today." This could be from a lack of hill training or going too fast during the miles prior to the hills. Adjust your future training by either, adding in more hill training or working on maintaining a consistent running intensity. By the end of the review identify three things positive to keep in your training and one or two things to add into your future training ventures.<br />
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Share with us, on <a href="http://www.facebook.com/thebalancedathlete">Facebook</a>, how you did, your race day photos, and your favorite blog post over the last ten days. Also, leave a comment here, on the blog, with any recovery questions you may have.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5158076566576504335.post-56910423357181194282011-06-24T06:55:00.000-07:002011-06-24T06:55:44.842-07:001 Day left 'til Rock-n-Roll Seattle<div class="" style="clear: both; text-align: left;"><a href="http://3.bp.blogspot.com/-F8n2xcTmUbM/TgKqg21uzqI/AAAAAAAAAUQ/UESRr9gwm8k/s1600/01daytogoBlank.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="193" src="http://3.bp.blogspot.com/-F8n2xcTmUbM/TgKqg21uzqI/AAAAAAAAAUQ/UESRr9gwm8k/s200/01daytogoBlank.JPG" width="200" /></a><b><u>Gear Bag Checklist<br />
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</u></b>Race day morning is not the time to fumble around for gear at 5:00 AM. Seriously, showing up to the start line without your gels, or race number, or your lucky socks, or your running shoes is not a good way to start the morning off. Yes, forgetting your running shoes may seem like an impossible task, but when the alarm clock goes off on race day morning and you're rushing around gathering gear that you didn't put together the night before things get left behind. Doesn't matter if you're in a hotel, at home, or sleeping in a tent. Race day morning, if left unplanned, is chaotic.</div><div class="" style="clear: both; text-align: left;"><a href="http://1.bp.blogspot.com/-1GzMXODr-6Y/TgSWECWWcgI/AAAAAAAAAUo/eRv8VzWxgA4/s1600/race+day+kit.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-1GzMXODr-6Y/TgSWECWWcgI/AAAAAAAAAUo/eRv8VzWxgA4/s320/race+day+kit.jpg" width="320" /></a>Today, clear a spot on your bed, or the floor, just anywhere that you can step back and take a full look at everything you're taking to the race. Lay out first what you'll be wearing during the run. This may include a hat, shirt, sports bra, shorts, socks, and shoes. Take out you race number that you picked up at the expo, attach your D-tag timing tag to your shoe and your race number to your top. Lay out all of your gels and make sure you have them attached to your running belt, in a pocket, or however you're going to be carrying them. Make sure your watch's battery is fully charge, you have your heart rate monitor, your sunglasses, and anything you'll be using on during the run. Set your race day wear aside and pack a bag with a change of clothes, shoes, and anything else you'll be using after the race.<br />
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Remember, the best way to ensure you have everything you need is to make a list of what you'll need, set it out the night before, and on race day morning put it all on and check things off the list as you go.</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><span class="Apple-style-span" style="font-family: Verdana, Geneva, sans-serif; font-size: 13px;"><b>Contest Alert:</b> While you're filling out your race day goals with us at our expo booth write down your predicted race finish time, take a picture with us at the expo, and the runner closest to their predicted time will win a free pair of shoes. <b>Yes, a free pair of shoes</b>...lets repeat that again: <b>A Free Pair of Shoes!</b> Submit your official chip timed result on our <a href="http://www.facebook.com/thebalancedathlete" style="color: #6699cc;">Facebook page</a> and good luck! As a bonus, if you're wearing a Balanced Athlete t-shirt in your expo photo and you win the contest you'll receive an additional surprise along with your free pair of shoes. If you have any questions about the contest ask us at our expo booth. Also, be sure to submit your race day photos on our Facebook page in your Balanced Athlete t-shirts to be eligible for special prizes.</span></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Having trouble attaching your tag? Check out this video from the official timers of the 2011 Rock-n-Roll Seattle Marathon:</div><div class="separator" style="clear: both; text-align: left;"><object height="390" width="640"><param name="movie" value="http://www.youtube.com/v/GEww-qXrzEg&rel=0&hl=en_US&feature=player_embedded&version=3"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.youtube.com/v/GEww-qXrzEg&rel=0&hl=en_US&feature=player_embedded&version=3" type="application/x-shockwave-flash" allowfullscreen="true" allowScriptAccess="always" width="320" height="195"></embed></object></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">Good luck, tomorrow!</div><div class="separator" style="clear: both; text-align: left;"><br />
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</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5158076566576504335.post-26028870757013667812011-06-23T15:12:00.000-07:002011-06-23T15:12:30.257-07:002 Days left 'til Rock-n-Roll Seattle<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-BFAYx0rrIE0/TgKpyB52T8I/AAAAAAAAAUE/jBsytxyanT8/s1600/02daystogoBlank.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="193" src="http://3.bp.blogspot.com/-BFAYx0rrIE0/TgKpyB52T8I/AAAAAAAAAUE/jBsytxyanT8/s200/02daystogoBlank.JPG" width="200" /></a></div><div style="text-align: left;"><b style="text-decoration: underline;"><span class="Apple-style-span" style="font-size: large;">Course Breakdown</span></b><br />
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Lets face it, not every runner is going to be leading the marathon and half-marathon field through the streets of the city this Saturday. In fact, only one runner will be leading. Everyone else, whether you're in second or second from last will be following. The further back in the field you get the less likely you may think you should know the course ahead, because after all there'll be plenty of people to follow. Right?</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Not so much. Yes, the further back in the field the more people there will be to follow, but not knowing the course isn't the smartest choice. There are some key facts that every runner on Saturday should know about the course to ensure a well paced and enjoyable race: the course profile, the water stations, which water stations will have GU, and even where your favorite rock band, high school cheer team, or high school band will be standing.</div><div style="text-align: left;"><br />
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</div><div style="text-align: left;"><span class="Apple-style-span" style="font-size: large;"><b>Course Elevation Profile</b>:</span><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-VkBayqPJSkc/TgOSAwvUObI/AAAAAAAAAUU/88guuihvwh4/s1600/RNRCourseProfile.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="142" src="http://4.bp.blogspot.com/-VkBayqPJSkc/TgOSAwvUObI/AAAAAAAAAUU/88guuihvwh4/s640/RNRCourseProfile.png" width="640" /></a></div><br />
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Don't let the rather obtrusive blue and green mountain like figures haunt you in your pre-race dreams. Yes they're hills, but they're not mountains. The scale can be a bit misleading, but it's important to take note of the undulation along the course.<br />
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<b><span class="Apple-style-span" style="font-size: large;">Course Overview:<br />
</span></b><br />
<b>Miles 0 - 5</b><br />
The first five miles of both distances is definitely gaining in elevation especially between mile 4 and mile 5. How does this play into your race day strategy? Start at a pace that is slower than your goal pace. This will not only ensure that you're going to be giving your body time to warm-up and adjust to the higher level of excitement, but also that you'll be saving your legs for the later hills on the course. A good point of reference: After Seward Park you can begin bringing your overall pace down closer to your goal race pace.<br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;"><b>There are four water stations:</b></span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;"><span class="Apple-style-span" style="font-family: inherit;">Water Station #1: Just passed Mile 1; Water and Cytomax only, <b>no</b> GU gel.</span></span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;"><span class="Apple-style-span" style="font-family: inherit;">Water Station #2: Between Mile 2 and Mile 3</span></span><span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">; Water and Cytomax only, <b>no</b> GU gel.</span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;"><span class="Apple-style-span" style="font-family: inherit;">Water Station #3: Just before Mile 4</span></span><span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">; Water and Cytomax only, <b>no</b> GU gel.</span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;"><span class="Apple-style-span" style="font-family: inherit;">Water Station #4: Between Mile 5 and Mile 6</span></span><span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">; Water and Cytomax only, <b>no</b> GU gel.</span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;"><br />
</span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;"><b>Miles 6 - 9</b></span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">The next few miles are relatively flat and a great place to settle into your pace. Use miles 6 to 9 to judge how your body is feeling. If you feel labored it may be a good idea to slow down just a bit. Burning up at this point in the race is not a good idea, both race distances have some hills to contend with following this section so make sure you're running comfortably at this point.</span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;"><b>There are two water stations:</b></span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">Water Station #5: Between Mile 7 and Mile 8; </span><span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">Water and Cytomax and GU Gel</span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">Water Station #6: Just before Mile 9; </span><span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">Water and Cytomax only, <b>no</b> GU gel.</span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;"><br />
</span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;"><b>Miles 10 - 13.1 (Half-Marathon ONLY)</b></span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">The races split at mile 9. Half-marathoners will go left and Marathoners will go right. For the half-marathon starting after Mile 9 to the middle of Mile 10 is the second series of hills. Take your time, concentrate on form, and think positive thoughts. After cresting the hill in the middle of Mile 10 you set up with a half mile of downhill and the course is flat through the finish line. Once you get to Mile 11 it's time to turn on the afterburners.</span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;"><b>There is one water station:</b></span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">Water Station #8: Mile 10; </span><span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">Water and Cytomax only, <b>no</b> GU gel.</span><br />
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</span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;"><b>Miles 10 - 13 (Marathon Only)</b></span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">The races splits at Mile 9. Marathoners will go right and Half-marathoners will go left. Enjoy Lake Washington as you run an out-and-back on the Lake Washington Bridge. Definitely grab some water at the turn around because you'll have about two miles until the next water station. The course if undulating starting after Mile 9 to just before Mile 13. Settle into a groove and think positively.</span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;"><b>There are two water stations:</b></span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">Water Station #7: Just after Mile 10; </span><span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">Water and Cytomax only, <b>no</b> GU gel.</span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">Water Station #8: Just after Mile 12; </span><span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">Water and Cytomax only, <b>no</b> GU gel.</span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;"><br />
</span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;"><b>Miles 14 - 17 (Marathon Only)</b></span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">The section of the race is slightly uphill and meanders through the heart of the city, along Puget Sound and past the Seattle Space Needle. If you pushed the last couple of miles through the undulating terrain ease up just a bit and put some energy into the reserves for the upcoming hills between mile 17 and mile 20.</span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;"><b>There are three water stations:</b></span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">Water Station #9: Just after Mile 14; </span><span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">Water and Cytomax only, <b>no</b> GU gel.</span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">Water Station #10: Between Mile 15 and Mile 16; </span><span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">Water and Cytomax only, <b>no</b> GU gel.</span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">Water Station #11: Between Mile 16 and Mile 17; </span><span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">Water and Cytomax only, <b>no</b> GU gel.</span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;"><br />
</span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;"><b>Miles 18 - 20 (Marathon Only)</b></span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">Just after Mile 17 the incline takes a turn upward and will be the steepest uphill section of the race. Settle down at the base of the hill and run at your pace not the person next to you. It'll be important to reach the top of the hills in this section in a comfortable state of fatigue that allows for a good recovery on the downhill section.</span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;"><b>There are two water stations:</b></span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">Water Station #12: Just after Mile 17</span><span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">; </span><span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">Water and Cytomax only, <b>no</b> GU gel.</span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">Water Station #13: Between Mile 19 and Mile 20; </span><span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">Water and Cytomax only, <b>no</b> GU gel.</span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;"><br />
</span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;"><b>Miles 21 - 26.2 (Marathon Only)</b></span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">After enjoying a relatively long downhill between Mile 19 and Mile 20 the course goes back to slightly downhill and most flat sections. At this point, most runners will be fatigued and feeling the previous miles, but take a deep breath, smile, enjoy the city because you only have 5.2 miles left.</span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;"><b>There are four water stations:</b></span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">Water Station #14: Between Mile 20 and Mile 21; </span><span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">Water and Cytomax and GU Gel</span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">Water Station #15: Between Mile 21 and Mile 22; </span><span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">Water and Cytomax only, <b>no</b> GU gel.</span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">Water Station #16: Between Mile 24 and Mile 25; </span><span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">Water and Cytomax only, <b>no</b> GU gel.</span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">Water Station #17: Between Mile 25 and the Finish; </span><span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;">Water and Cytomax only, <b>no</b> GU gel.</span><br />
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<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;"><b><span class="Apple-style-span" style="font-size: large;">Useful Links:</span></b></span><br />
<span class="Apple-style-span" style="border-collapse: collapse; line-height: 18px;"><a href="http://runrocknroll.competitor.com/seattle/entertainment#bands">2011 Course Band Lineup</a></span><br />
<a href="http://runrocknroll.competitor.com//files/2011/03/sea-course-map.pdf">2011 Seattle Rock-n-Roll Course Map</a><br />
<a href="http://runrocknroll.competitor.com/seattle/files/2011/03/sea-elevation-chart.pdf">2011 Seattle Rock-n-Roll Elevation Chart</a><br />
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</span></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5158076566576504335.post-84825096118540901302011-06-22T15:19:00.000-07:002011-06-22T15:19:34.907-07:003 Days left 'til Rock-n-Roll Seattle<div class="separator" style="clear: both; text-align: left;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-5RMfupmhocM/TgJF7b0rx9I/AAAAAAAAAT0/D7Oi-jvYNQk/s1600/03daystogoBlank.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="193" src="http://1.bp.blogspot.com/-5RMfupmhocM/TgJF7b0rx9I/AAAAAAAAAT0/D7Oi-jvYNQk/s200/03daystogoBlank.JPG" width="200" /></a></div><b><u>Expo Expectations</u></b><br />
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For many runners the pre-race events are just as exciting as the post-race events. Specifically, the expo. For the Seattle Rock-n-Roll the pre-race event will be a <a href="http://runrocknroll.competitor.com/seattle/event-details#expo">Health & Fitness Expo</a> presented by Power Balance. It's a two day expo at the <a href="http://www.qwestfield.com/home.aspx">Qwest Field Event Center</a> starting tomorrow (Thursday, June 23) at 11:00 AM and ending Friday, June 24 at 7:00 PM. The expo will feature enough vendors, products, and local businesses to pique curiosities and overwhelm most, but the most important aspect of the expo, however, is to pick-up your race number, swag bag, and t-shirt...and visiting <a href="http://thebalancedathlete.com/">The Balanced Athlete</a> booth, of course. Share with us your race day goals at our booth and take a picture with us to share on <a href="http://www.facebook.com/thebalancedathlete">our Facebook page</a>.<br />
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<b>Contest Alert:</b> While you're filling out your race day goals with us at our expo booth write down your predicted race finish time, take a picture with us at the expo, and the runner closest to their predicted time will win a free pair of shoes. <b>Yes, a free pair of shoes</b>...lets repeat that again: <b>A Free Pair of Shoes!</b> Submit your official chip timed result on our <a href="http://www.facebook.com/thebalancedathlete">Facebook page</a> and good luck! As a bonus, if you're wearing a Balanced Athlete t-shirt in your expo photo and you win the contest you'll receive an additional surprise along with your free pair of shoes. If you have any questions about the contest ask us at our expo booth. Also, be sure to submit your race day photos on our Facebook page in your Balanced Athlete t-shirts to be eligible for special prizes.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-bADhb9lPWxs/TgJQAF5EDKI/AAAAAAAAAUA/JKD24BUEXp8/s1600/sea-expo-floor.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://3.bp.blogspot.com/-bADhb9lPWxs/TgJQAF5EDKI/AAAAAAAAAUA/JKD24BUEXp8/s1600/sea-expo-floor.jpg" /></a></div>Along with elaborate and enthusiastic product displays there will be a good number of free samples. And everyone knows that free is a good thing, but too much of a good thing may not be the best thing. It's not the free aspect that's bad, it's simply the temptation to try anything and everything that may lead to an unwanted disaster. Remember, race day on Saturday is the priority, not how many free gels, bars, and energy drinks you can try in one day. Being selective and conservative with what you try is going to be the key to not over-exhausting yourself. Another note of concern: germs. Anytime large amounts of people get together germs will have a field day. You might say germs are having their own expo at the same time. Make sure to wash your hands regularly, avoid touching too many hand rails, and drink plenty of water.<br />
<a href="http://1.bp.blogspot.com/--0vgt_hO4YI/TgJPY9bxDBI/AAAAAAAAAT4/BYlv1q5oeFw/s1600/soundersfc_logo.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/--0vgt_hO4YI/TgJPY9bxDBI/AAAAAAAAAT4/BYlv1q5oeFw/s1600/soundersfc_logo.png" /></a><br />
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<a href="http://3.bp.blogspot.com/-HumlJBksXKI/TgJPdkrIlcI/AAAAAAAAAT8/nntaG5Cw8-s/s1600/sea.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://3.bp.blogspot.com/-HumlJBksXKI/TgJPdkrIlcI/AAAAAAAAAT8/nntaG5Cw8-s/s1600/sea.png" /></a>The expo is open and free to the public and there are also other sporting events going on downtown, so expect a crowd and plan ahead. Some things to take note of: On Thursday evening there is a <a href="http://www.soundersfc.com/Matchday/Matches/2011/Season/MLS-18-vs-Red-Bulls.aspx">Sounders Game at 7:00 PM at Qwest Field</a>. Although the expo, on Thursday, ends at 7:00 PM <b>parking rates will go from $11 to $30 at 5:00 PM</b>. A similar scenario will be happening on Friday evening as well with a <a href="http://seattle.mariners.mlb.com/schedule/index.jsp?c_id=sea#m=6&y=2011">Mariners game at 7:10 PM</a>. The event organizers advise that if you're visiting the expo on Friday make sure you let the parking attendant know where you're going.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-sIswDAKX4sg/Tep56NMm4hI/AAAAAAAAAPc/AxuswaKnvT4/s1600/2011SeattleRocknRollLogo.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://1.bp.blogspot.com/-sIswDAKX4sg/Tep56NMm4hI/AAAAAAAAAPc/AxuswaKnvT4/s1600/2011SeattleRocknRollLogo.jpg" /></a></div><b>Expo Details:</b><br />
Dates: June 23 & 24, 2011<br />
Location: Qwest Field Event Center<br />
Hours: <br />
Thursday, June 23 11:00 AM - 7:00 PM<br />
Friday, June 24 10:00 AM - 7:00 PM<br />
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Useful Links:<br />
<a href="http://runrocknroll.competitor.com/files/2011/03/Microsoft-Word-Clinic-SEA11-Signage.pdf">Expo Clinic Schedule</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5158076566576504335.post-49588130408741293452011-06-21T10:28:00.000-07:002011-06-21T10:28:00.280-07:004 Days left 'til Rock-n-Roll Seattle<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-HEhyG23l-8Y/TgDSmcr9biI/AAAAAAAAATs/8t2u9zgkmv8/s1600/04daystogo.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="193" src="http://3.bp.blogspot.com/-HEhyG23l-8Y/TgDSmcr9biI/AAAAAAAAATs/8t2u9zgkmv8/s200/04daystogo.jpg" width="200" /></a></div><b><u>Race Day Nerves</u></b><br />
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Big events have a tendency to bring out the best in people...and also their nerves. Anxiety, nervousness, butterfly's in the stomach, feelings of doubt, etc. It happens to the best of us and it can take it's toll on the runner. You toe the start line and the only thing running through your head, 'I don't know if I can do this,' 'Why did I sign up?' 'I'm never doing this again.' The whole time this mental battle is waging inside you're missing the guy wearing a pink tutu prance by in the brightest colored running shoes in the race. And when every one asks, 'Did you see that?' you snap out of your mind-race and realize you're missing out on what the start of the race has to offer: excitement, amusement, and a break from everything you usually do at 6:00 AM. Here are some tips for easing and accepting the nervousness of race day:<br />
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<b>Trust your training.</b><br />
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This may be one of the toughest realities to cope with, but think back through all of your training and relish on all of the milestones you've accomplished at this point. The biggest being that you signed up months ago and now you're about to make the final push in accomplishing your goal. Confidence in your training will not only ease your race day anxiety, but it'll allow you to race better, too.<br />
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<a href="http://1.bp.blogspot.com/-sIswDAKX4sg/Tep56NMm4hI/AAAAAAAAAPc/AxuswaKnvT4/s1600/2011SeattleRocknRollLogo.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://1.bp.blogspot.com/-sIswDAKX4sg/Tep56NMm4hI/AAAAAAAAAPc/AxuswaKnvT4/s1600/2011SeattleRocknRollLogo.jpg" /></a><b>Make an effort to enjoy the race day excitement.</b><br />
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There will be runners dressed for success and runners dressed for show, both are amusing to watch. Not only will there be runners dressed to impress, the fans will be, too. It's easy to let yourself fall into tunnel-vision and miss out on the craziness, but take a moment when you're feeling the most nervous to take a deep breath and look around.<br />
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<b>Don't get caught up in the number game.</b><br />
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<a href="http://1.bp.blogspot.com/-utYDiSjA_WU/TgDTsmujDMI/AAAAAAAAATw/68gF3uGaTUw/s1600/RnRFans.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://1.bp.blogspot.com/-utYDiSjA_WU/TgDTsmujDMI/AAAAAAAAATw/68gF3uGaTUw/s1600/RnRFans.png" /></a>You're out on the course and you realize that you're either ahead or behind of your 'goal' pace and you start getting really nervous that somehow you've messed the entire run up. Relax. So, you're not going according to plan, big deal. Part of running is about adapting to your circumstances. This could be adjusting to a slower pace, a faster pace, talking with a runner you've never met before, giving high-fives to every volunteer at the water/aid stations, etc., The point is, you didn't have any of this in your training, so now is the time to enjoy the running masses and the race for its entertainment, it's not the time for fretting over not being in line with the original plan.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5158076566576504335.post-50819120207670377052011-06-20T11:44:00.000-07:002011-06-20T11:44:01.503-07:005 Days left 'til Rock-n-Roll Seattle<a href="http://2.bp.blogspot.com/-kgkmjnZ9cUM/Tf-Qjv5uACI/AAAAAAAAATM/bGLnDaQ39rs/s1600/05daystogo.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="193" src="http://2.bp.blogspot.com/-kgkmjnZ9cUM/Tf-Qjv5uACI/AAAAAAAAATM/bGLnDaQ39rs/s200/05daystogo.jpg" width="200" /></a><b><u>Apparel Selection</u></b><br />
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Predicting the weather on race day is about as easy as predicting lottery numbers. Is it going to be cloudy or cloudless, rain or shine, snow or sleet? As of now, the weather for Saturday, June 25 according to weather.com the weather should be almost perfect for a race, High's in the upper 60's and lows in the lower 50's with partly cloudy skies and winds at 5 mph from the southwest. One thing to consider anytime you go out for a run, regarding temperature, add about 10 to 15 degrees to the actual temperature. This will help offset the build-up of body heat during your run. You should start the race/run cool, not warm. If you often find yourself ending your runs holding loads of clothes it's because you started with too much on. <br />
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<a href="http://2.bp.blogspot.com/-sDBeoSjHje8/Tf-UB0Sl1FI/AAAAAAAAATQ/Cge5VoHgLjY/s1600/BrooksHat.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://2.bp.blogspot.com/-sDBeoSjHje8/Tf-UB0Sl1FI/AAAAAAAAATQ/Cge5VoHgLjY/s1600/BrooksHat.png" /></a><b>Hats</b> - Hats are great for keeping rain out of your face and sun off the top of your head. Brightly colored hats will even act as good eye-catchers to drivers, further increasing the likelihood you'll be seen and cars will move over to a comfortable passing distance. Hats on race day can also be a great way for your friends and family to help identify you through the crowds.<br />
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<a href="http://2.bp.blogspot.com/-ju1uw7Dt4dk/Tf-UFEzxjeI/AAAAAAAAATU/i5-yQHrn2mo/s1600/AsicsShirt.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://2.bp.blogspot.com/-ju1uw7Dt4dk/Tf-UFEzxjeI/AAAAAAAAATU/i5-yQHrn2mo/s1600/AsicsShirt.png" /></a><a href="http://2.bp.blogspot.com/-yKlJMQ1SFFA/Tf-UFjIS8kI/AAAAAAAAATY/1AmY8pP6bI4/s1600/PearlIzumiJacket.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-yKlJMQ1SFFA/Tf-UFjIS8kI/AAAAAAAAATY/1AmY8pP6bI4/s1600/PearlIzumiJacket.png" /></a><b></b><br />
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<b>Tops</b> - Often bright, and hosting logos. Shirts and jackets act as your main identity around other runners. The materials should be made of synthetic blend fabrics (usually, nylon and polyester). Jackets are great for cold to cooler weather running and come in a variety of different weights. The warm the temperature the lighter the jacket. Jackets can also act as rain guards, but be careful because they'll also hold in heat some be sure to chose rain jackets at cooler temps. Shirts will come in a variety of types: long sleeve, short sleeve, no sleeve, and tanks. Wear what you're comfortable in, the hotter and calmer the wind the less you need, however, on sunny days be sure to wear shirts that have UV protection to help protect against harmful sun rays.<br />
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<b>Gloves</b> - Gloves should be worn when the temps dip low enough, usually under 50 degrees. If it's going to be cold and wet make sure the glove has some type of weather blocking material on the top of the hand.<br />
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<a href="http://4.bp.blogspot.com/-FVjs-IJigGI/Tf-UHW1ViAI/AAAAAAAAATk/RWyEuQds8zI/s1600/SugoiRunningSkirt.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-FVjs-IJigGI/Tf-UHW1ViAI/AAAAAAAAATk/RWyEuQds8zI/s1600/SugoiRunningSkirt.png" /></a><a href="http://4.bp.blogspot.com/--37H7BeqDf4/Tf-UIDMej4I/AAAAAAAAATo/PyhmP-SA6V8/s1600/TNFRunningShort.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://4.bp.blogspot.com/--37H7BeqDf4/Tf-UIDMej4I/AAAAAAAAATo/PyhmP-SA6V8/s1600/TNFRunningShort.png" /></a><b>Bottoms</b> - Shorts, Long Pants, Tights, Capris, and Skirts. Lots of variation in this category. The length of the short/skirt doesn't have any correlation to race day/run success. If you like 'em short wear 'em short, if you'r a bit more conservative wear 'em long. Long pants, tights, and capri pants are great for temps below 45 degrees and windy days.<br />
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<a href="http://4.bp.blogspot.com/-vtRSFWRk6sQ/Tf-UG7AL0sI/AAAAAAAAATg/Ig_mePLK_NM/s1600/SmartwoolSock.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://4.bp.blogspot.com/-vtRSFWRk6sQ/Tf-UG7AL0sI/AAAAAAAAATg/Ig_mePLK_NM/s1600/SmartwoolSock.png" /></a><b>Socks</b> - The key to comfortable feet is to wear properly fitting shoes and comfortable socks. Cotton socks may be comfortable during the work day, when you're running cotton tends to saturate rather quickly and hold in the moisture and heat which can cause the fabric to bunch leading to hot spot blisters. Wearing socks that are synthetic or wool will help reduce moisture saturation and heat build-up.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5158076566576504335.post-41244679698858593742011-06-19T13:42:00.000-07:002011-06-19T13:42:44.379-07:006 Days left 'til Rock-n-Roll Seattle<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-k5c9q-aqPvk/Tf5cS9hDM6I/AAAAAAAAAS8/zKMXNtBM63s/s1600/06daystogo.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="194" src="http://3.bp.blogspot.com/-k5c9q-aqPvk/Tf5cS9hDM6I/AAAAAAAAAS8/zKMXNtBM63s/s200/06daystogo.jpg" width="200" /></a></div><u><b>Sleep and Food Tips</b></u><br />
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When an upcoming race is looming closely in the distance it's easy to let nerves turn into irrational decisions about what to do and what not to do the week of the race. After all, you don't want to ruin months of dedicate running, which may have been through pouring rain, on muddy trails, early in the morning, or late at night. You've invested your time, energy, and money into the sport, and it's important you get a positive return on the investment. The cruel thing about making poor choices the week before is simply that you don't have time to recover from mistakes. The unusual thing, the poor decisions are made on things you've been practicing the most (outside of running): sleeping and eating.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-sBtu9qJb6es/Tf5c68ItlUI/AAAAAAAAATA/l998QaIHaxg/s1600/sleep.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="153" src="http://2.bp.blogspot.com/-sBtu9qJb6es/Tf5c68ItlUI/AAAAAAAAATA/l998QaIHaxg/s200/sleep.jpg" width="200" /></a></div><span style="font-size: large;"><b>Sleep</b></span> - Remember the first training day labeled, Long Run, and how on the night before you told your friends that you wouldn't be able to stay out late because you had to run in the morning? That decision is a sound decision, you were relaxed, not quite as nervous, and although you may have felt some anxiety coping with how far you were about to run you took it all in stride. This week, apply the same decision to every night. Get into the habit, now, starting today, of going to bed at reasonable time and getting up around the same time that you will on race day morning. This week, you should place an emphasis on getting a good night sleep on Thursday and on Friday. <br />
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<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-9hGVexDmkQk/Tf5dkVBg-UI/AAAAAAAAATI/W-qWsS5-MT4/s1600/food+pyramid.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="256" src="http://1.bp.blogspot.com/-9hGVexDmkQk/Tf5dkVBg-UI/AAAAAAAAATI/W-qWsS5-MT4/s320/food+pyramid.jpg" width="320" /></a></div><span style="font-size: large;"><b>Food</b></span> - Nutrition can be one of the most debated topics when it comes down to what to eat the week before, and especially the night before. Every runner is looking for an advantage and people, in general, understand that there are quality foods and foods that are not quite as high in quality. The term 'carb-loading' may be one of the most popular expressions, regarding food, the week prior to a race and everybody has a different opinion on why to do it, how to do it, and when to do it. But, every person has different tastes, different metabolic rates, and different caloric requirements. The best advice on what to eat the week of and the night before the big race, eat the same thing you've eaten during your training. Your body has grown accustom to the type and amount of calories that you've fueled yourself with during your training. Race day is no different. Some helpful tips: finish eating your breakfast between an hour-thirty and two-hours prior to your race start time, avoid things high in acidity and fat, and make sure you're eating enough the morning of the race so that you're not hungry right before the race starts. The night before, sweet potatoes, salads with no dressing, and vegetables are good nutrient rich foods that for most people won't react negatively with nerves the next morning.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-5XWpGKl34Es/TekpbDOQGZI/AAAAAAAAAPY/5mMJSUY7Lsg/s1600/2011SeattleRocknRollLogo.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="94" src="http://1.bp.blogspot.com/-5XWpGKl34Es/TekpbDOQGZI/AAAAAAAAAPY/5mMJSUY7Lsg/s200/2011SeattleRocknRollLogo.jpg" width="200" /></a></div>The reality is, keeping things consistent with how you've been training will give you the most advatage race day morning, because there is no secret formula. Some people have no problem drinking coffee the morning of a run and others don't do very well drinking coffee two days before a run. Some people can eat eggs, bacon, and pancakes the morning of a run, and others can only eat bland grains. Stay confident in your training, stay focused, and stay consistent.<br />
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Yesterday's Post: <a href="http://thebalancedathlete.blogspot.com/2011/06/7-days-left-til-rock-n-roll.html">Psychology of Race Day</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5158076566576504335.post-41684237568947449052011-06-18T14:16:00.000-07:002011-06-18T14:17:46.585-07:007 Days left 'til Rock-n-Roll Seattle<b>Psychology of Race Day</b><br />
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</b><br />
<a href="http://1.bp.blogspot.com/-rvQvAoyW7Z8/Tf0LL00dQTI/AAAAAAAAASo/MDhOzhfo83g/s1600/07daystogoBlank.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="193" src="http://1.bp.blogspot.com/-rvQvAoyW7Z8/Tf0LL00dQTI/AAAAAAAAASo/MDhOzhfo83g/s200/07daystogoBlank.JPG" width="200" /></a>One aspect to running is the ability to understand your fitness level when you toe the start line. The number of days until the race are dwindling down and your training should be more about fully recovering than inducing fatigue. During your training some people have experienced new levels of fitness, some people have become injured, some people have fallen in love with running. You've most likely, at some point, been too tired to stay up late with friends, too tired take a shower after your run, and too hungry to eat just one slice of pizza. All of these experiences will culminate on Saturday, June 25 and your job is to now decide what all your training experiences add up to. For the majority of first time half-marathon and marathon runners the goal is going to be to complete the distance. Some runners will be in it to complete it with friends, other runners will be out on the course to soak up the sideline parties along the route, and then you have the racers, the runners that are going out to leave everything they've got on the course.<br />
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Categories aside, each runner wants to be successful and appropriately judging your fitness level with your race day running intensity is going to help lead you to an enjoyable and successful 2011 Rock-n-Roll Seattle. So, which category do you fit into: Completion, Soaking Up The Fun, or are you going to be Racing? Pick your category and below are some race day strategies things to focus on during the race.<br />
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<a href="http://3.bp.blogspot.com/-b1GzO_CWWQ4/Tf0PoAtwEUI/AAAAAAAAASw/F3z-vPQ6HjA/s1600/RNRSeattleFinishLine.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="132" src="http://3.bp.blogspot.com/-b1GzO_CWWQ4/Tf0PoAtwEUI/AAAAAAAAASw/F3z-vPQ6HjA/s200/RNRSeattleFinishLine.jpeg" width="200" /></a><b>Completion</b> - Whether it's by yourself or with friends, race day needs to be about staying in a comfortable intensity during the entire race. Starting out too face will turn your race into an all out effort during the closing miles. Avoid starting in the front of your corral, if you're nervous about starting to fast set a run walk time limit (Run 5 minutes, walk 2 minutes, repeat) Take your time at the water stations. This is your chance to take in your water, sports-drinks, and gels to fuel the rest of your race, no need to rush it.<br />
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<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-lxQ3mM9BSGQ/Tf0SEepXIXI/AAAAAAAAAS0/SQTbfAxxQNE/s1600/party+runners.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="http://2.bp.blogspot.com/-lxQ3mM9BSGQ/Tf0SEepXIXI/AAAAAAAAAS0/SQTbfAxxQNE/s200/party+runners.jpg" width="200" /></a></div><b>Soaking Up The Fun</b> - Maybe you're dressing up in party attire, maybe not, but either way take some time to party with your favorite band, cheer squad, or high school band along the course. Don't be afraid to high-five everyone at the water station, help other runners that seem to be struggling, or hop, skip, and jump your way to the finish line.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-dtPOg_paJoI/Tf0Sukncp3I/AAAAAAAAAS4/qiBCv8RRunI/s1600/racer.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="133" src="http://2.bp.blogspot.com/-dtPOg_paJoI/Tf0Sukncp3I/AAAAAAAAAS4/qiBCv8RRunI/s200/racer.jpg" width="200" /></a></div><b>Racer </b>- Today is the day to make all the miles, hours, and ice baths count. Know where you sit as far as a sustainable pace and stick to the plan. Letting faster runners, or dream goals get the best of you early on could spell disaster in the letter stages of the race. When you only have a couple of miles left kick in the afterburners and enjoy the pain. Once you cross the finish line the pain stops and victory is yours.<br />
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<div class="separator" style="clear: both; text-align: center;"></div>If you're running the marathon and your training hasn't gone as planned and you don't feel confident enough to complete the course, it may be better to switch to the half-marathon and save the risk of injury for another marathon. Half-marathoners it's a little more tricky, but don't force yourself into something you're not ready for. There'll be more races.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5158076566576504335.post-53472832166863716522011-06-17T12:00:00.000-07:002011-06-17T12:00:03.279-07:008 Days left 'til Rock-n-Roll Seattle<a href="http://1.bp.blogspot.com/-l3SHgN4lBhU/TfuM_CauMtI/AAAAAAAAASY/2u-kSG7j2qs/s1600/08daystogo.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="193" src="http://1.bp.blogspot.com/-l3SHgN4lBhU/TfuM_CauMtI/AAAAAAAAASY/2u-kSG7j2qs/s200/08daystogo.jpg" width="200" /></a><b>Nutrition on the Course</b><br />
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Nutrition can be one of the most confusing topics when it comes to what works and what doesn't work. Caffeine or no caffeine? Gels or Blocks? And with all the questions about what works there are just as many brands: GU, Hammer, NUUN, PowerBar, Clif, Energy Blasts...and for convenience there are even more flavors: orange, raspberry, tri-berry, espresso love, vanilla, green apple, tangerine, montana huckleberry, banana, chocolate, melon, mocha, lemon tea, ...this list is seemingly endless. In fact, at The Balanced Athlete we have over 50 unique flavors of gels, blocks, recovery fluid, and energy bars.<br />
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<a href="http://1.bp.blogspot.com/-sIswDAKX4sg/Tep56NMm4hI/AAAAAAAAAPc/AxuswaKnvT4/s1600/2011SeattleRocknRollLogo.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://1.bp.blogspot.com/-sIswDAKX4sg/Tep56NMm4hI/AAAAAAAAAPc/AxuswaKnvT4/s1600/2011SeattleRocknRollLogo.jpg" /></a>So, with an endless selection how do you narrow things down to what works? You try things out during your training. Everyone has a different metabolic rate, so determining how many to use can be a little tricky, but to start take one gel or energy block, every 30 minutes with about 4 oz of water and adjust things slightly on each run to find the perfect match. As you begin running longer and longer you'll discover what flavors work with you the best and the best time pattern. One thing to keep in mind is that any time you ingest food while exercising it takes about 20 minutes before the food is absorbed into your body, so taking a gel or block when you're feeling bad will result in at least 20 more minutes before you start noticing some positive change. That being said, take the gels or blocks while you're feeling good and always with water. Start by deciding what you think you may like, grab a few products, and give it a go.<br />
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A quick breakdown of the major differences between gels and blocks:<br />
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Gels tend have the consistency of syrup. Some will be more watery than others, but they all provide the same benefit of helping to replenish glycogen stores that you're depleting as you run.<br />
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Blocks offer an alternative to the gooey consistency by giving you a gummy bear like product filled with complex carbohydrates and electrolytes.<br />
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Water should always be taken with anything ingested to help your body digest the food. Some gels and blocks have caffeine, the best way to look at this option, if you feel like it may help and your body can handle it, no harm in having it your quick energy food.<br />
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Everyone is different and everyone will develop a different formula for success when it comes to nutrition. If you have any specific 'on course nutrition' questions leave us a comment on the blog and we'll help you figure it out.Unknownnoreply@blogger.com13tag:blogger.com,1999:blog-5158076566576504335.post-32346928531605353112011-06-16T12:00:00.000-07:002011-06-16T12:00:03.008-07:009 Days left 'til Rock-n-Roll Seattle<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b>Race Day Itinerary </b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b><i>(</i><span class="Apple-style-span" style="font-size: x-small;"><i>The parking and transportation suggestions are specific to the 2011 Rock-n-Roll Seattle Marathon)</i></span></b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b><br />
</b><br />
<a href="http://1.bp.blogspot.com/-sIswDAKX4sg/Tep56NMm4hI/AAAAAAAAAPc/AxuswaKnvT4/s1600/2011SeattleRocknRollLogo.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-sIswDAKX4sg/Tep56NMm4hI/AAAAAAAAAPc/AxuswaKnvT4/s1600/2011SeattleRocknRollLogo.jpg" /></a>The race has been your focus for months now, and the last thing you need to worry about on race day morning is where you're going to park the car, and other race day details. The 2011 Rock-n-Roll Seattle Marathon & Half is a one-way race, meaning the start line and finish line are in two different places. This can create some stress race-day morning if you don't take the time today to set out a detailed plan, much like your training plan you've been using to train for the race. Figure out, today, how you're getting to the race, where your friends and family will be standing to cheer you on, where you'll meet-up with your friends and family after the race, and how you're going to get home.<br />
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</b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b>How are you getting to the race?</b></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-bottom: 0.5em; padding-bottom: 6px; padding-left: 6px; padding-right: 6px; padding-top: 6px; text-align: right;"><tbody>
<tr><td style="text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><a href="http://1.bp.blogspot.com/-KUZTTEDXWFY/TeqDTwKmaKI/AAAAAAAAAP4/8SUcvZRGVlI/s1600/icon_parking.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-KUZTTEDXWFY/TeqDTwKmaKI/AAAAAAAAAP4/8SUcvZRGVlI/s1600/icon_parking.JPG" /></a></div></td></tr>
<tr><td class="tr-caption" style="font-size: 13px; padding-top: 4px; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b>NO</b> Parking at Start Line</div></td></tr>
</tbody></table>Are you driving yourself, being dropped off, carpooling, or using public transportation? And yes, there are some people that will even ride their bikes or, if you can imagine, run to the start line.</div><ul><li><b>Driving</b>: There is <b>No</b> parking at the Start Line.</li>
<li><b>Drop-Off</b>: Participants should be dropped of on Interurban Ave.near 56th Street. Check the <a href="http://runrocknroll.competitor.com/files/2011/03/SEA_ParkingShuttle-Final1.pdf">Official Parking and Shuttle Information PDF</a> for details on street/exit closures and more specific directions on being dropped off at the Start Line.</li>
<li><b>Free Shuttle</b>: This is the most recommended option. It's free and the shuttles operate between 4 AM and 6 AM. You must have a race number to ride the shuttle. There are <b>No</b> shuttles back to the Start Line after the race.</li>
<li>Two shuttle options:<br />
1. North Downtown - Loading zone is at the Westin on Westlake Ave. at Stewart St.<br />
2. South Downtown - Loading zone is on the South side of Safeco Field, at the Safeco Garage on Occidental Ave. S at Edgar Martinez Drive (S. Atlantic St.)</li>
<li><b>Bicycle</b>: There's no parking at the Start Line, so bicycle security is certain to be low, if any at all.</li>
<li><b>Run/Walk</b>: Eco-friendly, convenient, and a good warm-up.</li>
<li><b>Finish Line Parking</b>:<br />
The earlier you arrive, the better. You can pre-purchase a parking space at Safeco Field Garage for $15 which will help further solidify an easy, hassle-free race morning: <a href="http://www.ticketmaster.com/event/0F004693B2D85993">Parking Space at Safeco Field Garage</a></li>
</ul><div><b>Where's your personal cheer section going to be standing?</b></div><div><br />
</div><div>Here's a map to plot the course: <a href="http://runrocknroll.competitor.com//files/2011/03/sea-course-map.pdf">2011 Rock-n-Roll Seattle Marathon & Half Course Map</a></div><div><br />
</div><div>Be sure to also coordinate a plan for your friends and family to get to the finish line to watch you finish. One thing to remember is that there will be street closures on the day of the race, so it's important to pick locations that allow easy access to the finish line. <a href="http://runrocknroll.competitor.com/files/2011/03/SEA-RCB-Road-Closures.pdf">Race Day Road and Ramp Closures</a></div><div><br />
</div><div><b>Time for a Family Reunion:</b></div><div><br />
</div><div>After you've finished the race there will be thousands of other runners and locating your family may feel like finding Waldo in the Where's Waldo book series. Fortunately race directors long ago realized the need for a simple solution, so after the race there will be an area specifically organized to bring friends and family back together. The area will have clearly marked signs with the a different letter on each sign (A to Z). Choose a letter to reunite under. A simple way of choosing a letter: use the first letter of your last name.</div><div><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><a href="http://2.bp.blogspot.com/-PyyIHyp5FLY/TfpFskAMmNI/AAAAAAAAASU/vafsRmAg7Fs/s1600/09daystogo.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="193" src="http://2.bp.blogspot.com/-PyyIHyp5FLY/TfpFskAMmNI/AAAAAAAAASU/vafsRmAg7Fs/s200/09daystogo.jpg" width="200" /></a><b><span class="Apple-style-span" style="font-size: x-large;">Useful Links:</span></b></div><ul><li><a href="http://runrocknroll.competitor.com/files/2011/03/SEA_ParkingShuttle-Final1.pdf">Official Parking and Shuttle Information PDF</a></li>
<li><a href="http://runrocknroll.competitor.com/seattle/event-details#transportation">Rock-n-Roll Seattle Transportation Link</a></li>
<li><a href="http://www.ticketmaster.com/event/0F004693B2D85993">Pre-Purchase a Parking Space at Safeco Field Garage</a></li>
<li><a href="http://runrocknroll.competitor.com//files/2011/03/sea-course-map.pdf">2011 Rock-n-Roll Seattle Marathon & Half Course Map</a></li>
<li><a href="http://runrocknroll.competitor.com/files/2011/03/SEA-RCB-Road-Closures.pdf">Race Day Road and Ramp Closures</a></li>
</ul><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><b>Yesterday's Post: <a href="http://thebalancedathlete.blogspot.com/2011/06/2011-rock-n-roll-seattle-marathon-half.html">10 Days Until Rock-n-Roll Seattle</a></b><br />
<b>Tomorrow: 8 Days Until Rock-n-Roll Seattle ~ Nutrition on the Course</b></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5158076566576504335.post-74550477306832328192011-06-15T13:00:00.000-07:002011-06-16T16:30:22.455-07:002011 Rock-n-Roll Seattle Marathon & Half<a href="http://2.bp.blogspot.com/-tsJsXjn0YHc/TeqBo5nZ-gI/AAAAAAAAAP0/ZtacWCSqClc/s1600/2011SeattleRocknRollLogo.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://2.bp.blogspot.com/-tsJsXjn0YHc/TeqBo5nZ-gI/AAAAAAAAAP0/ZtacWCSqClc/s1600/2011SeattleRocknRollLogo.jpg" /></a>The 2011 Rock-n-Roll Seattle Marathon & Half is only ten days away. Are you ready? It's easy to let the excitement and buzz of an upcoming race get the best of a runner, even an elite runner. From pre-race mishaps like missing your race start times/waves to forgetting essential running gear at home, the anxiety of race day can ruin months of training. Not to mention, you have at minimum 13.1 miles before the coveted finishing medal is placed around your neck. With so many variables it's easy to get lost in the unknowns, so what's the best way to approach your first, second, or fiftieth marathon or half-marathon? Plan ahead.<br />
<br />
Over the next ten days The Balanced Athlete Blog will be posting a new post each day, including the day of the race, outlining time-saving, efficient, and useful tips, tricks, and information to help you enjoy the 2011 Rock-n-Roll Seattle Marathon & Half. Lets get started with today's tip: <b>Race Day Shoe Selection</b><br />
<br />
<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><br />
<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-u5Cw7lDrY7E/Tep_B4Q4nfI/AAAAAAAAAPw/Kbfpt_TjTbo/s1600/10daystogo.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="193" src="http://4.bp.blogspot.com/-u5Cw7lDrY7E/Tep_B4Q4nfI/AAAAAAAAAPw/Kbfpt_TjTbo/s200/10daystogo.jpg" width="200" /></a></div><span class="Apple-style-span" style="font-size: large;"><u><b>It's not about the shoe...or is it?</b></u></span><br />
<b><br />
</b><br />
Marathon and half-marathon shoe selection can seem just as demanding and draining as the race. The running shoe is the pinnacle of your running gear and the first priority in any shoe selection should be a proper fit, which includes: shoe type, size, and shape. If a shoe isn't fitting your foot properly you may be at a higher risk to a foot or lower leg injury, or find yourself with very uncomfortable feet just a few miles away from the start line.<br />
<br />
<div style="text-align: center;"><b><span class="Apple-style-span" style="font-size: large;"><br />
</span></b></div><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-PiFJfm1Wpfc/Tfj_OZxD5dI/AAAAAAAAASA/CyNEGcd4kHE/s1600/blister.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-PiFJfm1Wpfc/Tfj_OZxD5dI/AAAAAAAAASA/CyNEGcd4kHE/s1600/blister.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Blisters can ruin a run.</td></tr>
</tbody></table><div style="text-align: center;"><b><span class="Apple-style-span" style="font-size: large;">Quick signs that your shoe may not be fitting properly: </span></b></div><br />
Blisters, black toe nails, foot numbness while running or walking, or you can't wiggle your toes freely. These are not symptoms of running, often they are telltale signs that your shoes are not fitting properly.<br />
<div><br />
<br />
<div style="text-align: left;"><span class="Apple-style-span" style="font-size: large;"><b>How many miles are on your shoes?</b></span></div><br />
<div style="text-align: right;"></div><div class="separator" style="clear: both; text-align: center;"></div><br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-wyqbmAQS1p0/TfkCbPG13oI/AAAAAAAAASI/zUFQhSvZMLI/s1600/Scott+eGrip.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-wyqbmAQS1p0/TfkCbPG13oI/AAAAAAAAASI/zUFQhSvZMLI/s1600/Scott+eGrip.JPG" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dirt doesn't mean they're<br />
too worn in. These shoes<br />
Only have 8 miles on them.</td></tr>
</tbody></table>Shoes break down similarly to car tires. They both have a suggested mileage range. For tires, between 30,000 miles and 100,000 miles. For shoes ($90 to $140 shoes) between 300 miles and 500 miles. Whether you've been running on concrete, asphalt, trail, or the treadmill this is the typical range of a running shoe. Once the foams in the sole of the shoes breakdown to a point that they are no longer able to absorb shock on impact your feet, ankles, knees, and legs will start absorbing more shock than usual. Waiting until you feel pain, however, increases your risk of injury, so it's important to keep track of your mileage and replace your shoes when necessary.<br />
<br />
<div style="text-align: right;"></div><b><span class="Apple-style-span" style="font-size: large;">Quick signs that your shoes are worn out:</span></b><br />
<br />
You're beginning to notice little aches and pains and you have not changed your training or just come off of an extended break.<br />
<br />
Your shoes are beginning to fall apart.<br />
<br />
The shoes feel hard on the soles of your feet when you impact the ground.</div><div><br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-uQi5AW4FSK8/TfkC4ocTUFI/AAAAAAAAASM/YmqnHjj00ZM/s1600/shoes.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-uQi5AW4FSK8/TfkC4ocTUFI/AAAAAAAAASM/YmqnHjj00ZM/s1600/shoes.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Average Shoe Life: <br />
300 miles to 500 miles</td></tr>
</tbody></table><div><b><span class="Apple-style-span" style="font-size: large;">A good mileage reference: </span></b></div><div><br />
</div><div>Shoes need to be replaced every: </div><div>4 months if you average around 20 to 25 miles a week.</div><div>3 months if you average between 30 and 35 miles a week. </div><div>2 months if you average above 40 miles a week</div><div><br />
</div><div><br />
</div><div><b><span class="Apple-style-span" style="font-size: large;">Should I race in a lighter shoe?</span></b></div><div><br />
</div><br />
<div style="text-align: right;"></div><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-B-Um8bo0F20/TfkDPwDhuNI/AAAAAAAAASQ/d9N4gk6975o/s1600/green+silence.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-B-Um8bo0F20/TfkDPwDhuNI/AAAAAAAAASQ/d9N4gk6975o/s1600/green+silence.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Brooks - Green Silence</td></tr>
</tbody></table>Switching to a lighter shoe, such as a race flat, can have some adverse consequences if you have not been properly training in them. When you switch to a substantially lighter shoe, in general, there is going to be much less foam to absorb shock when your foot impacts the ground. The additional shock your body begins to absorb can quickly cause added stress and fatigue to the tendons, ligaments, muscles, and bones. The accumulation of too much stress and your body can not take it and a resulting injury is likely.<br />
<br />
<i>A good rule of thumb: race in what you train in.</i><br />
<b><span class="Apple-style-span" style="font-size: large;"><br />
</span></b><br />
<b><span class="Apple-style-span" style="font-size: large;">Is it too close to the race to replace my shoes?</span></b><br />
<br />
A shoe that is fitting properly should never have any real break-in time, but if your shoes are not fitting properly or they're too worn in it's a better idea to get into a shoe that's fresh and properly fit. So, whether there's ten days left or two days left go ahead and replace your shoe with the same type of shoe you've been training in, one that's similar, or a better fitting shoe. Remember, fit isn't just about size. It's about type, size, and shape. What works for one runner may not work for another runner.<br />
<b><br />
</b><br />
<b>Tomorrow's Post Subject: <a href="http://thebalancedathlete.blogspot.com/2011/06/9-days-left-til-rock-n-roll-seattle.html">Race Day Itinerary </a></b></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5158076566576504335.post-32856426675089710962011-06-08T13:00:00.000-07:002011-06-08T13:00:01.977-07:00Summer Time Changes at The Balanced Athlete<u><b><span class="Apple-style-span" style="font-size: large;">Summer's Almost Here<br />
</span></b></u><br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-RiBvQkqVn8o/Te-0Dyxd0AI/AAAAAAAAAQU/TAJVc4EtAHY/s1600/Cougar+Mountain+Redtown+Trail+01.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" src="http://4.bp.blogspot.com/-RiBvQkqVn8o/Te-0Dyxd0AI/AAAAAAAAAQU/TAJVc4EtAHY/s200/Cougar+Mountain+Redtown+Trail+01.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Red Town Trailhead<br />
~ Cougar Mountain</td></tr>
</tbody></table>The running season here in the Pacific Northwest is slowly gaining momentum for a summer of personal best, new experiences, and new races. With the changing of season you may have noticed a little more sunshine, a little less rain, and if you've been into the store within the last couple of weeks you may have noticed some new faces. It's important that The Balanced Athlete keeps pace with an ever growing community of athletes by providing you with knowledgeable, experienced, and professional guidance from our employees. When we grow as a community we grow as a company, so we want to welcome our two newest employees to The Balanced Athlete team: Caitlin and Trey.<br />
<br />
<br />
<b><span class="Apple-style-span" style="font-size: large;"><u><br />
</u></span></b><br />
<b><span class="Apple-style-span" style="font-size: large;"><u>New Employees at The Balanced Athlete<br />
</u></span></b><br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-BOjkmHSx9ao/Te-xn85AEUI/AAAAAAAAAQM/oqnwVgGiwVQ/s1600/Caitlin+Norton.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://3.bp.blogspot.com/-BOjkmHSx9ao/Te-xn85AEUI/AAAAAAAAAQM/oqnwVgGiwVQ/s200/Caitlin+Norton.jpg" width="128" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Caitlin</td></tr>
</tbody></table><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-sLU3Z99Z_tA/Te-yzljYPMI/AAAAAAAAAQQ/ozLy0PQdSdk/s1600/Trey+Bailey.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://4.bp.blogspot.com/-sLU3Z99Z_tA/Te-yzljYPMI/AAAAAAAAAQQ/ozLy0PQdSdk/s200/Trey+Bailey.jpg" width="111" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Trey</td></tr>
</tbody></table><b>Caitlin</b>, a seven year amateur multi-sport and running athlete, has an optimistic attitude toward her athletic ventures and prioritizes enjoying all aspects of training, and has no problem taking on new and exciting challenges. Currently training for her second Ironman Triathlon, Caitlin, hopes for a second sub-12 hour race. Caitlin comes to The Balanced Athlete from a background in sales and public relations and will combine her knowledge of running and triathlons with her passion for outstanding customer service.<br />
<br />
<b>Trey</b>, a runner from the deep south, moved to the Pacific Northwest this May from Georgia. Having run cross-country and track competitively in high school and college, Trey brings a passion for helping others achieve their goals through education, enthusiasm, and hard-work. Trey has worked in the running retail for just shy of three years and at his previous company he headed the weekly group run and the 5k, 10k, and Half-marathon training programs.<br />
<br />
<div style="text-align: left;"><span class="Apple-style-span" style="font-size: large;"><b><u>We'll Miss You, Cory.<br />
<br />
</u></b></span></div><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-jCmx0-6sM7M/Te-0VqhDf_I/AAAAAAAAAQY/Z46JMmwcB9Y/s1600/CoryRunCrop_sized.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-jCmx0-6sM7M/Te-0VqhDf_I/AAAAAAAAAQY/Z46JMmwcB9Y/s1600/CoryRunCrop_sized.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Cory</td></tr>
</tbody></table>On a more clouded note, Cory, a long time employee here at The Balanced Athlete will be headed back to his roots in Denver, Colorado by June's end. Cory came to The Balanced Athlete as a competitive college runner at Western Washington University. He's been described as the Swiss Army Knife of running, competing and remaining competitive in a myriad of distances ranging from the 1500m on the track to the marathon. Cory brought experience, knowledge, and an overall desire to help other in achieving their goals; a perfect member for The Balanced Athlete team of employees. From new runners to veteran triathletes Cory always greeted everyone with a smile and ensured that their experience at The Balanced Athlete wasn't just about product, but also about education. A staple at the group runs Cory will be sadly missed, but we're happy for him and wish him the absolute best.<br />
<br />
<b><span class="Apple-style-span" style="font-size: large;"><u><br />
</u></span></b><br />
<b><span class="Apple-style-span" style="font-size: large;"><u>Come Meet The New Employees and Wish Cory Good-Luck!<br />
</u></span></b><br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-NHVHC6UjKeI/Te-3e2DLalI/AAAAAAAAAQg/NLoLFM_-n0Y/s1600/store_full.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="148" src="http://4.bp.blogspot.com/-NHVHC6UjKeI/Te-3e2DLalI/AAAAAAAAAQg/NLoLFM_-n0Y/s200/store_full.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Balanced Athlete</td></tr>
</tbody></table>Its been a long winter and we hope that when you stop-in for summer gear, new shoes, or one of our free weekly group runs you take the time to say, 'hello' and introduce yourself to our newest team members and wish Cory good-bye and good-luck. See you soon!<br />
<br />
<i>The Balanced Athlete Blog will be updated every Wednesday, so check back each week! <a href="http://www.google.com/friendconnect/signin/home?st=e%3DAOG8GaD93Caz1o856coJ%252Bpn%252FV8o3TPDSelyf6ubZU72qsoJ7uY8LXgBYgLo40%252BKwXsgguvlAK0g9vvBVhx11jtnazKUaEI6Jjn0BYhkY27yfji7Mf7muaDXhU2sU9p77qz0KUGcYOJ%252FCiJRdK2BdBz71HYb6EVYw%252FYkvyUZw1cHPIsT7qHph3vdO21eycTjjUchXs3Lx9m16hg8K6kt8xrX1dKU9eeBW5XH4NNfzW1c2%252BviNptlxnXiDfbqs0eja39IacftmlNqz%26c%3Dpeoplesense&psinvite=&subscribeOnSignin=1">Follow Our Blog</a>, share it with friends, and leave comments and questions.</i>Unknownnoreply@blogger.com0The Balanced Athlete 800 N 10th Place, Suite F, Renton, WA47.498143732693933 -122.2044197029590647.439868732693931 -122.26579020295905 47.556418732693935 -122.14304920295906tag:blogger.com,1999:blog-5158076566576504335.post-58331425330358815862011-06-01T18:18:00.000-07:002011-06-03T13:40:51.701-07:00National Running Day and more...<div style="background-color: transparent; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span id="internal-source-marker_0.7206063128542155" style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Every year the first Wednesday in June is </span><a href="http://www.runningday.org/"><span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">National Running Day</span></a><span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Although most people that know about this ‘holiday’ celebrate running every day, it’s important for all runners to set aside some time to reminisce on why we run. Everyone will have a different reason or experience, including the staff here at The Balanced Athlete.</span><br />
<span class="Apple-style-span" style="background-color: transparent; font-size: 11pt;"><span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></span><br />
<span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Cory, an avid runner who has been working at The Balanced Athlete for two years, says that his favorite part of running is the socialization and camaraderie during group runs and local races. The community atmosphere is amicable, vibrant, and in high-spirits regardless of the weather.</span><br />
<span class="Apple-style-span" style="background-color: transparent; font-size: 11pt;"><span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></span><br />
<span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Eric, a triathlete, runner, and owner of The Balanced Athlete, enjoys coaching, training, and watching people achieve their goals through running. Setting goals is an important first step in any training program, from the recreational athlete to the elite athlete.</span><br />
<span class="Apple-style-span" style="background-color: transparent; font-size: 11pt;"><span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></span><br />
<span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Visit our Facebook page, ‘Like’ the page and share why you run with us. </span><a href="http://www.facebook.com/pages/The-Balanced-Athlete/133976575175"><span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">The Balanced Athlete - Facebook</span></a><span class="Apple-style-span" style="background-color: transparent; font-size: 11pt;"><span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></span><br />
<span class="Apple-style-span" style="background-color: transparent; font-size: 11pt;"><span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></span><br />
<span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Stop by one of our weekly group runs and share your passion for running with The Balanced Athlete. For a schedule of our group runs visit our website, </span><a href="http://www.thebalancedathlete.com/"><span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">www.thebalancedathlete.com</span></a><span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> and click the link: ‘</span><a href="http://www.thebalancedathlete.com/groupruns.html"><span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">free group runs’</span></a><span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> located on the left of the page.</span><br />
<span class="Apple-style-span" style="background-color: transparent; font-size: 11pt;"><span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></span><br />
<span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">When thinking about why you love to run it’s easy to venture forward a couple of days, weeks, and months to upcoming training runs, races, and PR’s (personal records). For a good number of runners in the Pacific Northwest the next major race will be the </span><a href="http://runrocknroll.competitor.com/seattle"><span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Seattle Rock-n-Roll Marathon & Half</span></a><span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. In support of your training efforts stop by our booth at the expo wearing any Balanced Athlete t-shirt, share your goals, expectations and overall race excitement and receive a free pre-race gift from The Balanced Athlete.</span><br />
<span class="Apple-style-span" style="background-color: transparent; font-size: 11pt;"><span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></span><br />
<span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If you’re looking to start a new and healthy lifestyle through running begin your running career with our Learn-To-Run six week training series, starting June 13. The Learn-To-Run program is designed around the concept that education is a key component to the success of all runners. The six week program will focus on how to set-up a proper running schedule, goal setting, basic running form, and training principles allowing each participant to customize their weekly training schedule to fit their busy every day life. Give us a call, or stop by the store, to sign-up or get more information.</span><br />
<span class="Apple-style-span" style="background-color: transparent; font-size: 11pt;"><span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></span><br />
<span style="background-color: transparent; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Have a fun and mileage filled National Running Day!</span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5158076566576504335.post-57326527289208634842010-10-23T14:15:00.001-07:002010-10-23T15:31:31.418-07:00VIP rulesWell it seems that fall is now arriving to the Pacific Northwest. The leaves are turning, it's crisp in the morning, and the first of many storms has arrived. <br />The question that I seem to get daily is "Do your group runs continue all year?"<br />Of course, the answer is "yes.. why not?"<br />Running year round in the PNW is quite easy vs. other parts of the country.<br />Dressing for the weather is quite simple: never wear cotton! Always choose synthetic or wool clothing. These have wicking and warmth abilities once they get wet (sweat or rain). <br />Here is a basic rule to remember: I call it the VIP rule<br /><span style="font-weight: bold;">V</span>entilation,<span style="font-weight: bold;"> I</span>nsulation and<span style="font-weight: bold;"> P</span>rotection.<br />Ventilation - is the way to ventilate the heat / sweat from your body. <br />Insulation - keeps your body warm.<br />Protection - protects your body from the elements, sun, wind, rain , sleet, and snow.<br /><br />Ventilation:<br />There are a few products out there that do an amazing job with this. <br />Craft has <span style="font-style: italic;">Zero Extreme</span> and <span style="font-style: italic;">Zero</span> tops. <span style="font-style: italic;">Zero Extreme</span> is geared for temps near 55 to 35 degrees, <span style="font-style: italic;">Zero</span> is temps 40 to 25 degrees. Sounds like the PNW in the winter! <br /><br />Insulation:<br />In running, we generate heat, our wicking shirt is our insulation. If you walk you may want to add another layer to trap that heat, or wear a thicker shirt. Smartwool makes a lightweight top that works wonderful.<br /><br />Protection:<br />Protecting yourself from the wind and rain is key. While most Gore-tex jackets (waterproof) are too warm, they do not ventilate fast enough. Look for jackets with body venting as your arms swing, or other types of venting. There are a few jackets that have a great wind/ water proof front and highly breathable fabric on the back. Sugoi makes the Firewall 220<br /><br />Sometimes 1 shirt will fit all 3 requirements for the VIP rule<br /><br />Keep this idea in mind when about to go outside for a run:<br />1. What is the temp? dress for 5- 20 degrees warmer.<br />2. Is it windy? This steals your heat without protection.<br />3. Is it wet? Wetness robs you of warmth.<br /><br />Now get out there and run.Erichttp://www.blogger.com/profile/16674077461700180749noreply@blogger.com0tag:blogger.com,1999:blog-5158076566576504335.post-63198990203637268912010-10-09T08:48:00.000-07:002010-10-09T09:04:38.060-07:00Race DayFall races are here! This is the time of year when most start to doubt their training plans, training partners, and get worried about their upcoming races. This is the time to see how well you have prepared yourself to take on the challenges you signed up for!<br /><br />If you are behind on your training, make sure your "race" turns into a long run. If you have spent the time to follow a plan be sure to align everything to allow yourself to run towards your goal and achieve it!<br /><br />Many of you have spent the last 2- 8 months training to run a marathon, half marathon, 10k or 5k. It is through all you training runs that you learn about how your body reacts to different situations. You learn which gels, drinks or water you like, or more importantly, don't like. You have spent many hours either by yourelf or with training partners for moral support, to try new ideas, just to keep you motivated. <br /><br />During the race here are a few tips to keep you motivated:<br />1. Stick to the plan - (now is not the time to try something new)<br />2. Try to run a negative split, if possible. (Start slow and speed up vs. too fast and crash)<br />3. Hydration and nutrition play HUGE roles in performance, don't forget!<br />4. Walk breaks may actually allow you to finish faster!<br />5. Smile for the cameras!<br /><br />Look forward to seeing many smiling faces on race day.Erichttp://www.blogger.com/profile/16674077461700180749noreply@blogger.com0tag:blogger.com,1999:blog-5158076566576504335.post-8069234362731731992010-09-22T08:16:00.000-07:002010-09-22T08:35:15.275-07:00"Do I need new shoes?"This is the type of question I get asked daily. There is no easy response. A response will require more information regarding the pair of shoes:<br />How many miles are on them?<br />Do you wear them daily?<br />When did you <span id="SPELLING_ERROR_0" class="blsp-spelling-corrected">purchase</span> them?<br />What do they feel like?<br /><br />These are the type of questions I ask as I look at the shoes and place my hand inside to feel the cushioning near the forefoot. I look at wear patterns on the <span id="SPELLING_ERROR_1" class="blsp-spelling-corrected">out sole</span>. I look at the alignment component to see if it has broken down.<br /><br />Here are a few ways to make your shoes last longer:<br />1. Track mileage, keep a log and record mileage, if you walk around in the shoes that equates to 4 miles / hour. <br /><br />2. Have quiet feet while running. If you hear your shoes sliding in on the heel, or pushing off with your toes this puts substantial pressure on the foam and <span id="SPELLING_ERROR_2" class="blsp-spelling-corrected">prematurely</span> wears down the <span id="SPELLING_ERROR_3" class="blsp-spelling-corrected">mid sole</span>.<br /><br />3. Run more efficiently. By working on your cadence,180 steps / min, you will require less out of your shoes. The longer your foot is in contact with the ground the more the <span id="SPELLING_ERROR_4" class="blsp-spelling-corrected">mid sole</span> is being compressed. This is where you can prematurely wear out <span id="SPELLING_ERROR_5" class="blsp-spelling-corrected">mid soles</span>.<br /><br />4. Rotate shoes, if you are running 25 - 30+ miles a week get a second pair. Alternate your shoes. They will feel better and last slightly longer than if you wear one pair.<br /><br />Some rules to follow for shoes in the $90-$140 range, lower priced shoes 1/2 the time<br />20 miles a week 4months<br />30 miles a week 3 months<br />40 miles a week 2 months<br /><br />By following this simple rule you can run longer and feel better.<br /><br />Of course it would be easier to just tell everyone that they need a new pair, since I own a running shoe store, but really it depends.Erichttp://www.blogger.com/profile/16674077461700180749noreply@blogger.com0tag:blogger.com,1999:blog-5158076566576504335.post-55480128019379789002010-09-21T07:48:00.000-07:002010-09-21T08:44:16.076-07:00ConsistencyReviewing my stats from the Grand <span id="SPELLING_ERROR_0" class="blsp-spelling-corrected">Colombian</span> 1/2 iron distance triathlon vs. last year I noticed a few consistencies. <br />Swim time exactly the same, (- .2 sec)<br />Bike time +2 min<br />Run time +2 min<br />Overall I was quite a bit lower in the results due to the large amount of <span id="SPELLING_ERROR_1" class="blsp-spelling-error">Kona</span> bound athletes that came out and rocked the course in <span id="SPELLING_ERROR_2" class="blsp-spelling-corrected">preparation</span> for their big race. All in all, I am quite pleased with my performance.<br />My plan was simple: finish, and feel good.<br />To finish smart I had to plan a <span id="SPELLING_ERROR_3" class="blsp-spelling-corrected">strategy</span> that would allow me to finish the entire race. Since I'll be racing again the following weekend, same distance. I need time to recovery and race again within 6 days.<br />I chose to race purely on a set HR. In my experience I can bike and run comfortably near 150 and 160 <span id="SPELLING_ERROR_4" class="blsp-spelling-corrected">respectively</span>. So I decided to split the <span id="SPELLING_ERROR_5" class="blsp-spelling-corrected">difference</span> and go with 155HR as the target. When ever I looked at my watch I wanted to see 155, ignore everything else! Only HR, only HR, only HR.<br />For nutrition I allocated 2000 <span id="SPELLING_ERROR_6" class="blsp-spelling-error">Kcal</span> for the whole race. The plan is to intake nearly 1/2 of the expected output of energy. <br />As I met up with my fellow teammates from <span id="SPELLING_ERROR_7" class="blsp-spelling-error">KBA</span> RACING, on Friday afternoon all of us are talking about race day plans and some are looking over the list of entrants, sizing up the competition, I just listen quietly and tell myself to stick to the plan. It is very easy to get sucked up in the hype of a race and go after someone and race THEIR race not yours. <br />Race morning, it's wet outside, but the <span id="SPELLING_ERROR_8" class="blsp-spelling-corrected">sky's</span> are clearing, <span id="SPELLING_ERROR_9" class="blsp-spelling-error">hmm</span> not so bad. I love the 9AM start, exactly how my body likes to start. We make our way over to the start area, check the bike, get all our bags in the correct places, body marking, idle chit chat and eagerly await the start.<br /><br />Race starts: Swim course is nicely laid out, with a line about 6' underwater to follow. Head down, go! After rounding the first buoy, the swim gets strung out and I find myself just behind the leaders 15m, but ahead of the chase group, <span id="SPELLING_ERROR_10" class="blsp-spelling-error">ahh</span> clean water, I find my smooth stroke and just glide along all the way. Not being a fan of drafting in the swim and getting hit an kicked, I like to swim alone.<br />Bike: Grab my bag run into the changing tent and get ready for the bike. Since the chip seal roads are quite rough, I chose to wear an additional pair of bike short for the bike section. This turned out to be a smart choice. Bike course covers about 53.5 miles with over 5000' of uphill. It seems to be 2 miles short. Within the first 2 miles the road goes from a nice flat to a 10% grade! Cars struggle up these type hills! This is when I start to <span id="SPELLING_ERROR_11" class="blsp-spelling-corrected">check in</span> with my HR, as <span id="SPELLING_ERROR_12" class="blsp-spelling-corrected">expected</span> it is well above. Knowing that it will be high until the grade levels off I choose to just keep spinning. Once the road levels off, near 3% now, I settle into my HR <span id="SPELLING_ERROR_13" class="blsp-spelling-corrected">strategy. I start to look around some and notice there is a wind coming out of the South East, this is both a blessing and curse. In the early part of the race it is a side-head wind but it will be a nice tail-cross wind to push me up the long hill after Elmira. So I take note to use it to my advantage. On a short out and back I see KBA Racing team Mike and Chris having a great bike leg, not too far behind only a few miles at this point. Once turned around, I see Phil, then Heidi. After a few shouts of encouragement I settle back into my focus on HR. Somehow in this next 15 minutes I seem to get away from everyone, not sure how. I had a view down the road for a few miles and could see no one. I took a quite peek behind and again no one. It would stay this way nearly all the way to the finish. I knew I was on course, but being out their alone was strange. Just kept eating and watching the HR and soon I was flying down the hill into the transition. Felt good on the bike noted a max speed of 46mph.</span><br /><span class="blsp-spelling-corrected">Run:</span><br /><span class="blsp-spelling-corrected">After a quick change into running shoes, off I head into the double out and back. I settle into nice smooth run after about 1/2 mile. Note to self, more brick workouts. Get into the groove and start running well after the first mile. Quick HR check and now it's time to cruise. Wondering where I'll see the leaders and fellow teammates. Stick to the plan, walk through every aid station drinking 2 cups of drink, then start running again. Felt great all through 10 miles or so. This is when the lack of training set in. Just switched into the move efficiently mode, gave the arm swing all the effort. The last uphill I slowed while the arms worked hard to get me up, after this the last 1/2 mile is down to the finish. I just let go and flew knowing I'll be done in a few minutes. </span><br /><span class="blsp-spelling-corrected">Finish:</span><br /><span class="blsp-spelling-corrected">I came in just 2 minutes slower than the year before. Pleased with my race. </span><br /><span class="blsp-spelling-corrected"></span><br /><span class="blsp-spelling-corrected">Later, I check my watch info and my average HR was 155. </span><br /><span class="blsp-spelling-corrected">Total calories burned 5235, Kcal consumed, 1970 +/-100</span><br /><br />KBA Racing placed 2nd in the Team catagory. Good day for racing.Erichttp://www.blogger.com/profile/16674077461700180749noreply@blogger.com0