Starting from scratch

At one point in my life, I considered myself a pretty decent marathon runner. But I fell off that wagon hard in recent years and into a colossal puff of dust.

I long knew it was time for me to get back into shape and run again – or at the very least, seek some semblance of fitness after largely doing nothing for the better part of three years. So I decided to do something about it.

Instead of keeping it private (which, incidentally, is a fantastic way for it to NEVER happen), I made a public intention in a blog post that I was going to run the California International Marathon on December 6, 2015. I required accountability, and that’s the path I chose.

My reasons for choosing CIM:

• It’s geographically close (relatively)
• It’s fast
• It’s familiar
• I wanted to do a marathon in 2015, and, in spite being nearly a year away, CIM qualified

That last one was a biggie for me. I thought about tackling the Eugene Marathon. I have friends making the trek to Eugene (road trip!). I PR’d at Eugene. Hayward Field would be a memorable place to celebrate the end of my sedentary self.

If only Eugene would have been later in the year to give me more time. So I opted for CIM.

I'll lay out exactly what I mean when I say I'd been "largely doing nothing": After many years of integrating 60- to 70-mile weeks into my life, I probably averaged five or six runs a year over three years.

That’s not a lot. And I spent birthdays Nos. 40-43 lamenting my injuries, laziness and subsequent weight gain (and plummeting self-esteem). I allowed circumstances to control me, instead of me controlling my circumstances. And that was a crappy feeling.

So, how’s the training going? So far so good. A couple of weeks ago I strung together a week-plus consecutive days. I started at two miles a day and have moved up to three(-ish). Easter week was a bump in the road, and I’ve returned to the road/trail/dirt that I realized I missed so much. And I don't feel like I'm wearing a fat suit when I run, so there's that.

[It ain’t much, but I’m on Strava if you care to follow me. Even if you don’t care to, I’m still there.]

The training is getting easier (even if life isn’t, which continues to throw me curveballs), and I know I’ll soon push up against and through barriers (three miles, five, eight, 10, etc.). Because I was always running from a decent level of fitness, I took for granted just how difficult is to start from scratch.

I’m finding joy in running again – and it reminds me to care for myself, that those around me (namely my children) might actually benefit from seeing me do that. 

Instead of making excuses, I’m making the most of what I have, right now, in this life.

Training? Don't forget to hydrate

Is it me, or does it seems a little early in the year to do a hydration post? Well, combine the facts that we’re in another drought year and temperatures are well above average for this time of year with our many training programs hitting full stride (marathon, and trail 10k and half marathon), and it makes a little more sense.

Even if you’re not in one of our training programs, it’s a good idea to pay attention to your hydration tactics.

What are some signs you could be dehydrated? Sablle Scheppmann, West Coast Tech Rep for Nathan hydration products, lays out a few symptoms.

“Dizziness, fatigue, getting tired a lot quicker, headaches,” she said. “When you’re really getting dehydrated, most people pass out, and a lot of people will throw up.”

Such fun!

So what does it mean to be properly hydrated? It means that your entire body, including your organs and muscles, are getting enough water to work properly and efficiently. While this means drinking enough good old-fashioned water, you can also hydrate yourself with the right foods.

Health.com lists 15 foods with high-water content. Ever wonder why watermelon, tomatoes, grapefruit and cantaloupe taste so refreshing? Each of them (and every food on the Health.com list) contains more than 90 percent water.

So, let’s say you become dehydrated during a training run or race (or any other physical activity). What do you do? According to Scheppmann, once you start drinking water, slowly “continue to drink more water. The closer to room temperature the water is, the easier it gets into your system and out. Not too hot, not freezing cold. Keep drinking water, take electrolytes and lay down.”

Seventy percent of your body is water, so the benefits of proper hydration are simply staying and feeling healthy. If you’re lethargic for some unknown reason, consider how well you’re hydrating, and that could be your answer. A hydrated body is a healthy body that can more effectively fight off illnesses and fatigue.

Have a hydration plan, says Scheppmann. Whether you spend you day sitting at your desk, moving around or a combination, know how much water you need to get through. Everyone is different, so get to know your body when it’s at rest and play, and have a hydration plan for pre-, during and post-workout. 

Trail Running: What You Can Expect

Trail running can be an exhilarating experience—if you know what to expect and accept that it’s a little different from pounding the pavement. Our 10k and half marathon trail running training programs kick off this Saturday with an 8 a.m. meeting at the store.

If you’re considering signing up for one of the trail training programs, your experienced coaches (Maya Honeyman and Joey LaRossa) have a few words of wisdom to pass along to you.

Maya says:

Why trails? I say why not? A good trail run on a beautiful spring day can make one wonder why pavement exists. Slip on your favorite trail shoes and be transformed by the sounds of nature. Trail running enables exploration of our wondrous north state, including our very own Bidwell Park. Ready for an athletic adventure? Join us for the upcoming trail program and mingle with fellow runners on trails ranging from technical and rocky to smooth, flowing waterside single track.

Not so worried about your pace or simply want a break from obsessing over pace? Want to strengthen the intricate ankle and foot muscles? Ready to leave traffic and asphalt behind? Wanting a change of pace and scenery? Ready for a more laid back and adventure loving group of runners? Ready to learn how to smile again while running? If this sounds like you then trail running may be just what the doctor ordered.

Trail racing also has a different feel then the large city races you may be used to. Less people, more open space. Clean mountain air and a smaller group of racers. Most people sign up for the experience, and completion time is not the goal as each course varies so much as does elevation and terrain.

Trail running can also benefit the avid pavement pounder. It allows for a change in pace, works different muscle groups and makes one a stronger and faster runner when returning to the pavement.

Joey says:

Trail running: where the pavement ends and the fun begins. You know you’re doing trail running right when you are covered in dirt, bleeding, dripping with sweat, and still smiling! This is not for the faint of heart, especially here in Chico. As Chico locals, we’re incredibly fortunate to have some of the most technically challenging trails filled with single-track, rocky inclines, fast descents, and all on loose lava rock! Being a trail runner out of Chico is a badge of honor. Finish this program and wear it proud!

This will be challenging, along with normal training practices (like advancing your cardio, gaining fluidity in your mechanics, strengthening muscles, avoiding overuse injuries, etc.), trail running adds some additional elements we don’t always consider: constant fluctuation in pace, nimble foot placing, laser focus on the path ahead, and my personal favorite: balance.

In this program, you will learn how to swiftly navigate some of the most challenging trails offered in Northern California while maintaining clear presence with each intentional step on the rocky terrain and maybe even learn how to fall – it happens, and yes, there is a process for safe execution. Together we will work to improve this skill set to make you all badass trail runners!

Strength Training For Runners

We have a lot of cool, helpful events planned for 2015, like shoe fittings, fun runs (think Pub Run…) and workshops. One of our most anticipated workshops at the Fleet Feet Chico store is the strength workshop with our old pal John Fragoso on March 12 at 6 p.m.

If you hadn’t heard, in addition to his chiropractic clinic in Chico, John’s also running a strength and conditioning facility called JS Strength and Conditioning.

  

Now, some of you might question whether or not runners actually need or benefit from strength training. I mean, our legs already get strong enough from running, right? True, but there are a lot of additional exercises we runners can do to round out our routine and help us to evolve from good runners to great runners.

We’re going a different route for the blog this week. We’re staying in the family, and featuring a recent blog post by fellow Fleet Feet blogger Jen Van Allen. Jen is an outstanding writer whose work has appeared in publications like Runner’s World magazine, The Washington Post and The Portland Press Herald.

Enjoy Jen’s post this week called “7 Reasons to Start Strength Training” here—it’s a fantastic read.

Tracking fitness trackers

First there was the stopwatch. Then there was the GPS, with a stopwatch. Now, runners are using a new tool to track their distance, activity, heart rate, and even sleep quality.

Fitness trackers do it all, and they can be stylish little accessories. Nowadays, fitness trackers fit right into the lifestyles of pretty much everyone--especially us runners. So, with all of the fitness trackers out there, how do you tell the difference between them?

So, with so many fitness trackers out there, how do you tell the difference between them?

Garmin Vivofit (available at Fleet Feet Chico)

Chances are you already know that Garmin is synonymous with GPS running watches. So it’s no surprise that Garmin is a leader in the fitness tracker trend. Some of the features include:

• Sleek, ultra-lightweight band
• Pedometer
• Bluetooth
• Waterproof
• Calorie counter
• Sleep tracker

Garmin Vivosmart (available at Fleet Feet Chico)

Every feature in the above Vivofit can be found in the Vivosmart. The difference is that you can connect the Vivosmart with your smartphone. It syncs with your music and alerts you when you receive a phone call or text. So, no more excuses like, “I missed your call/text, I was running.”

• Sleek, ultra-lightweight band
• Heart rate monitor
• Pedometer
• Bluetooth
• Waterproof
• Calorie counter
• Sleep tracker

Fitbit

Fitbit also offers quite a few different looks and levels of fitness tracking, including the Fitbit Charge, Fitbit ChargeHR and the Fitbit Surge. Typically a little wider than the Garmin products, these nonetheless pack a lot of features. For instance, the high-end Fitbit Surge offers:

• Heart rate monitor
• Pedometer
• Bluetooth
• Waterproof
• Calorie counter
• Sleep tracker

Nike FuelBand

Nike will be Nike. This is a slick, good-looking product that’s at the top of the list. And, of course, it makes full use of the FuelBand mobile app and syncs data from your band to your Nike+ account, providing feedback and motivation. Which, coming from a piece of electronics, sounds a little eerie.

• Pedometer
• Bluetooth
• Calorie counter
• Sleep tracker
• Some are waterproof

Microsoft Band

Who knew Microsoft had a band? No, it’s not another grunge group grumbling and mumbling its way out of Seattle, but it’s actually a fitness tracker. Dubbed as the first device powered by Microsoft Health, it resembles a tiny Surface tablet on your wrist.

• Heart rate monitor
• Pedometer
• Bluetooth
• Calorie counter
• Sleep tracker

Samsung Galaxy Gear Fit

The touchscreen is long and only slightly curved, so it looks like some flexibility would be lost. It offers instant email, text and incoming call notifications. (Note: When researching this product, I noticed a lot of them were selling on eBay, just sayin’…)

• Heart rate monitor
• Pedometer
• Bluetooth
• Waterproof
• Calorie counter
• Sleep tracker

There are even more fitness trackers out there, but these are the ones that are better known. If you have any questions about which fitness tracker might be right for you, we can answer your questions.

How can Pilates benefit runners?

We runners sure love to marry our sport with other exercises, don’t we? Yoga, weight training, plyometrics. There’s a lot we can do to try to take our health and fitness to the next level.

Running is a repetitive action (there’s not much difference in the range of motion), and after years of running (especially longer distances) can gradually wreak havoc on your joints and muscles. If you just can’t seem to shake feelings of tightness and soreness as a result of running, Pilates might be the answer you seek.

“Muscle imbalances and overtraining are probably the most common ailments among runners,” said Greta Macey, a Fleet Feet Chico employee who’s also a Pilates instructor. “The functional strength that Pilates provides adds an efficiency to running that’s unprecedented. A regular practice will contribute to injury prevention, more efficient recovery and increased stamina. And by adding another way to get exercise, it prevents the body from working based on muscle memory.”

On Feb. 9 at 6 p.m., Beth Koch of Simply Pilates will visit Fleet Feet Chico for an hour-long Pilates workshop. Beth has first-hand experience of the pain and discomfort long-distance running caused her—and the relief she felt after doing Pilates.

“I discovered that the more I incorporated Pilates into my training regimen, the less discomfort I felt in my hips, lower back and feet,” Beth says. “Fellow runners would often comment about my excellent posture and that I always looked relaxed when I ran.”

The Runners Workshop at Simply Pilates is specifically designed to address common problems associated with running, like pain and the accumulation of tightness throughout the body as a result of running.

“I believe that Pilates is the perfect complement to running. It’s gentle on the joints, yet strengthens core muscles and elongates the tight, shortened muscles resulting from poor postures.”

If you’re interested in learning more about Pilates and how it can help you as a runner (or just become a stronger athlete), come by the store to check out the workshop. It’s open to the public as well as our training programs. We’d appreciate it if you could RSVP, though, since we have room for 35 people. You can RSVP to carly@fleetfeetchico.com.

Workout Apparel In Everyday Life

If you've ever seen Fleet Feet co-owner Kristina Smith around the store or around town, you can tell right away she knows a thing or two about how to make workout apparel and casual clothing look good together. Well, today she has a few snazzy crossover apparel outfit suggestions.

*****

I see a woman sporting her athletic wear outside the gym world or for reasons other than fitness every day. Let’s be honest: these stretchy pants are totes comfortable. And it’s easy to feel comfortable and cute in this “ATHLEISURE” world we live in.

Have you ever dressed up in some solid running pants with a dress sweater and some leather boots? Or what about an athletic top with some cute casual jeans or shorts?

Here are a few crossover outfits I love:

This Lucy brand vest is paired with a solid black long sleeve, and finished off with Paige jeans from Urban Laundry.

Here’s that same pair of Paige jeans from Urban Laundry coupled with a Nike lifestyle hoodie. Totes adorbs.

This causal wrap sweater looks and feels great with a Nike tank and Nike running tights.

Superfeet premium insoles aren’t just for running shoes. Here’s a pair of my fave boots with Superfeet. And I’ve found Superfeet to be useful in every pair of shoes I own. The Merino Wool edition goes great in your favorite pair of Uggs.

These are just a few crossover outfits that are easy to put together. If you love your wearing workout clothes and want to pair them up with something else as casual wear, just ask us and we’ll do our best to give you suggestions.

~Kristina