The Lab Rats are alive

So late last year I announced the creation of the Fleet Feet Lab Rats Program. This is a small group of runners that I am personally coaching in exchange for a stash of Red Bull.

My plan was to work them hard and to make them stronger runners. They had no idea what I was going to do or if it would work but so far they are all still alive and training hard.

I'm real excited that so far it appears they are all taking to the training real well. Some are running faster then they ever have and others are getting there. Every two weeks I have been sending them their workouts and they have been diving right in and doing them. In the very least I am sure they are all getting mentally stronger.

While they are doing some pretty hard workouts I think the reason most of them are getting stronger is that I am actually making them take easy days out there. I find that too many runners are always running too fast. This makes their easy days too hard and then their hard days are not hard enough. Essentially all their runs are the same. With the Lab Rats when they have to run easy they run easy, and when they have to run hard they can run real hard.

Pretty simple really, you might want to try it.

Here's a little sample of a Lab Rat week.

2/16
OFF
Or 40 minutes easy (70/75% of Max Heart rate) nice easy run after Sundays long run

2/17
FF Hills w/ a new twist
Run to the hills, Do the complete “Y” as normal (up at 85% down easy. For the next one go at 80% up the hill and then continue all the way around the res. at 80% then down the other hill and then up to the top at 85%. Now jog down nice and slow and do another normal “Y”. Then do the complete around the res loop like before. Run back to the store nice and easy. Kinda confusing so if you need clarification let me know This ended up being really pretty hard

Or 10:00 up, 10 x 2:00 at 85% w/ 1:00 recovery between each, then 5 x 1:00 at 90%, 10:00 down fairly tough option but not as bad as above

2/18
10:00 up, Snow Cheap plus after finishing 6 x 1:15 at 85 – 90 % ON THE GRASS, 10 down
Or 10:00 up, 20:00 at 85%, 2:00 @ 90%, 2:00 easy, 5:00 @ 85%, 2:00 @ 90%, 2:00 easy, 2:00 @ 90%, 10:00 down Snow Cheap was about 2.5 miles long on tough trails and then the 6x made for a fun but hard night. The second option workout was tougher. Back to back hard days is never easy either way

2/19
OFF
Or 50 minutes easy (70-75% of Max HR) Recovery

2/20
45 – 60 minutes easy (70-75% of Max HR) Recovery

2/21
Meet me at FF for an 8 am surprise run. Bring you’re A game. Don’t be late They have no idea what they are in for on this one
OR 10:00 up, 10:00 @ 80%, 10:00 @ 85%, 5:00 @ 90%ish. 5:00 rest, 10:00 @ 85%, 5:00 @ 90%ish, 2:00 @ all out, 10:00 down This option is pretty nasty but we'll see which option ends up tougher

2/22
90 – 120 minute easy long run (70/75% of max) Nice easy long run

So there you go, a sample of a tough week. Run real hard, run real easy, take some days off if needed. Not rocket science but too many runners appear to mess it up.

Good luck

Testing Update

So I've been logging the miles (not that many) and trying the different shoes I wrote about earlier. First impressions are pretty good which is a good thing.

Puma Vectana - This is the Puma stability shoe that will be coming out this summer. It has a totally new last and fit which should be a very good thing. I've only got a couple of runs on them but they have a real nice ride. Stability is right where it should be, cushioning is more then enough and the fit is what they said it will be, wider then their old fit. I actually got a small hot spot on my first met head on my foot and that is a good thing for this test as I have a real narrow foot so these should be too wide for my foot and they are. This will be a shoe to watch once it comes out.

Pearl Izumi Pace 3 - Just arrived in store and I've got a few good runs on my pair that I got early. They updated the forefoot and it feels great. They needed to increase the amount of cushioning up front so the shoe doesn't "bottom out" so fast. They nailed it on this one, great fit and now a really great ride. Now I just hope they don't run into inventory issues like they did last year. The downside to this update is the $20 price increase. I think PI got hit harder then most by the economy and the rising cost of sourcing products. If you liked the old Pace you'll love these.

Nike Equalon 3 - Update of their high end stability shoe. Very nice ride and plenty of stability. Great Nike fit and with the increased cushioning it feels nice and soft. I think this version is finally worth the cost as the previous ones just didn't quite do it for me.

New Balance 769 - built on their new PL- 1 last which is great for my foot. Much narrower, less volume and a great heel and mid foot. I took these for a nice 8 miler the other day and they have a very nice ride. Smooth transition from heel to toe off with plenty of stability and cushioning.

I have not had a chance to test the Ecco's just yet as I don't think my calves can handle the low to the ground midsole and very minimal heel to forefoot drop.

The adidas adiStar Salvation will be getting a few miles very shortly and Vibram has sent me a pair of their 5 fingers to test out as well. I better up the mileage if I want to get all the testing done. Luckily I have at least 3 other guys here at the shop that also wear size 10.5 so I think I'll start passing the shoes around for testing.

I guess I better keep training so I can keep testing. Tough job but someone has to do it :)

It's test time

If I was still in school I'd be nervous right about now. Actually I wouldn't be as I never really worried too much about how I did. Of course the testing I have coming up should be fun.

Last month I started testing a shoe from a new brand called End. Very nice shoe and I'll keep logging some miles on it. It is a little wide for my foot but man is it light. I wore it for a 10k race the other week and also for some snowshoeing and it feels really nice. Much better then when I wore it in Houston last month which tells me that it was me not the shoes.

I also got my hands on some new Nike and Pearl Izumi shoes to test out. The Nikes should perform well as I think they've really got it right this time on this model. The Pearls will rock. The Pace has been our best seller from them and this imnproved version fixes many issues that I had with them.

This week, adidas, Mizuno, Ecco and Puma sent me pairs to test. When it rains it pours I guess.

The Nike, Pearls and Mizunos are models that we have in stock or are arriving very shortly. The adidas is a model that they really want me to stock. These are all updates of proven shoes so I won't need to spend too much time in them but it will be good to log a few miles in some new models.

The Ecco is really interesting but as I've mentioned before these things are not cheap. The model I'll be testing will retail for around $180 and they have another model at $220. They have a very cool new concept on how to build a shoe but that price is scary. I'll see if they are really worth it. In the very least they look super cool, as long as you like funky Euro styling.

The model I am most eager to test is the new Puma Vectana that will be coming out this summer. Not many people think of Puma as a running brand but they make some really nice shoes that work very well. What excites me about this new one is that it will work for way more people then their old models.

Puma has worked well for very narrow feet that need a low to the ground feel. The new stuff will be much more traditional. Wider forefoot, more midsole height and what at first try on is a great fit and feel. I plan to get some miles on this one asap and if it works like I think it will this will be a shoe to watch in the near future.

The good thing is that I need to get running so I can get in shape for an upcoming trail race and knowing that I have all these models to test out will force me to get out the door.

If you see me out there feel free to ask me about the shoes on my feet as they will be in test mode. If by chance you wear a 10.5 mens stabilty I just might let you take them for a spin.

compression sleeves

After running an ultra in France back in the fall of 2007 I started searching out brands of compression socks and sleeves. You see about 30% of the field at Cours de Templier were wearing Booster Compression socks. So I first searched for Booster but they don't sell them in the US and they are crazy expensive.

I had heard of Zensah and they quickly sent me out a pair to test. I've been wearing that pair for a year both while running and while sleeping after hard efforts. Needless to say I like them.

So why compression sleeves. Well first of all I've had calf issues for a few years. While running in them the compression helps to reduce vibration and to help with blood flow. Both of those things have been very good for my legs.

The other reason is that I haven't been training all that much but when I do I most likely will do too much (like yesterday when I ran a half marathon on snowshoes) In these cases I will leave the sleeves on after finishing and then wear them all night while I sleep. I've found this to drastically reduce soreness the next day.

Why Zensah calf sleeves. Well I like how they work. I've tested both sleeves and socks from many brands and chose to stock these cause they just plain work. Other brands lacked compression. Some were way over priced. Compression socks can be nice but I like having the option of wearing my own socks (Balega or Darn Tough)

So after testing a half dozen brands and styles I found that the Zensah calf sleeves performed best and were at a reasonable price.

If you have calf issues or would like to speed up your recovery I'd highly suggest giving them a try. In the very least you'll gain Euro trail runner style points.

Now go outside and play

A week of learning

As I last posted I just spent a few days at a conference in Irving, TX. One of the days was spent attending a trade show from the industry and the rest was spent in lectures and meetings. Not always exciting but you do learn a lot.

Here are a few highlights in no real order

• Met the CEO of New Balance. It isn't every day that you get to meet a guy that runs a billion dollar company.
• I think the changes Pearl Izumi has made to there shoes will be very good. I spent a little time talking with their run team (Chuck, Geoff, Bob) and we are all on the same page for once.
• Ecco has made a really cool niche shoe (pictured above), that I will be testing shortly. The down side is I don't think it is the best time for a brand to launch a $200+ shoe.
• Spent some time talking with JD Denton from Fleet Feet Davis. Many runners know JD as the Shoe Guy from Running Times magazine. I learn something everytime I talk with him and I'm glad I can call him anytime I need to.
• I was curious why Zoot hadn't sent their top team leaders as they usually do. Then it was anounced on Thursday that Zoot was sold to K2, so that makes sense. It will be nice for them to have some good money behind them.
• Testing a new brand on a tired foot on a concrete path is rough on the feet. Standing all day at a trade show is worse.
• I also tested the new Saucony Guide. Very nice ride but it may be the narrowest Saucony since the Procyon. That may be an issue for some long time Saucony wearers.
• Spent some good time talking with VP's and line managers from many companies. It is always good to be able to talk higher up the food chain then the ocal rep. We are lucky that we have gotten to know many of the people that have a lot of influence inthe industry.
• Saucony has made one hell of a winter/mud trail shoe for next fall. Based on a great current shoe but with an added waterproof gaiter. This thing will rock.
• adidas is really trying to become a relevant running company again. I think it is always important that the big players take our channel seriously.
• We had a fashion show on Monday that was a lot of fun. Some companies know how to do it right.
• Sat in on a talk from the head of buying for Nike Stores. She had some very smart ways to do buying that they have just developed and we will be using for fall '09.
• Go to Texas in the winter and you would think it would be warm. Wrong, sub 30 in the am for the runs.

I'm sure I learned more but that's it for now.

Conference update

I'm down in Dallas (Irving to be accurate) getting ready for a few days of meetings. I'll try to post a bit as I'll have a few meetings with different industry types (Nike, Saucony, Brooks, etc) and I'll be spending the week testing a new shoe from a new brand.

Last night was a nice group dinner compliments of adidas. Carrie Tollefson, the 2004 Olympic Trials 1500 champion, joined us and gave a little talk. After dinner a 2008 Olympian stopped by but I forgot his name.

It was great to catch up with some old friends. Most interesting was talking with Shawn and Kim Fenty about the upcoming Inaugaration. They own the Wash. DC Fleet Feet Sports and Shawn's brother is the Mayor of the city. They plan to close the shop for the day as they are just a few miles from the White House and spend it at home watching on TV.

I'll update later after my first run in the new shoes.

Live FIT.

A little Holiday Poem

This came to my in box from my friends at Fleet Feet Sports St. Louis

How the Grinch Got Fit

Every Who down in Whoville liked Running a lot...

But the Grinch, who lived just north of Whoville, did NOT!

The Grinch hated Running! The whole Running season!

Would you like to know why? Well, I might know the reason.

it could be his head wasn't screwed on just right,

But it could be, perhaps, that his shoes were too tight.

Yes, I think that the most likely reason of all

Is that his running shoes were two sizes too small.

Whatever the reason, his head or his shoes,

He stood there all brooding and hating the Whos,

Staring down from his cave with a sour, Grinchy frown,

At the runners all running about in their town.

For he knew every Who down in Whoville below,

Was busy now, jogging around in the snow."

And they're running in comfort!" he snarled with a glare.

For the Whos shopped at FLEET FEET (and Fitlosophy's there).

Then he growled, with his Grinch fingers nervously drumming,"

I MUST find some way to stop Whoville from running!"

For tomorrow, he knew, all those ridiculous Whos

Would wake bright and early. They'd rush for their shoes!

And then! Oh, the fun! Oh, the fun!

Fun! Fun! Fun!

That's the one thing he hated! The FUN!

FUN! FUN! FUN!

Then the Whos, young and old, would go out for a run!

And they'd run! And they'd run! And they'd run!

RUN! RUN! RUN!

They would run down the road, they would run up the streets,

Which was something the Grinch couldn't stand in the least!

And THEN they'd do something he liked least of all!

Every Who down in Whoville, the tall and the small,

Would all run together and all have a ball!

And they'd jog and they'd laugh and then run some more!"

It must be," he thought, "because of that store."

And the more the Grinch thought of the Fitlosophy bit,

The more the Grinch thought, "I must stop that FIT!

For fifteen years I've put up with this now!

I must stop Whoville from Running! But HOW?

Then he got an idea! An awful idea!

THE GRINCH GOT A WONDERFUL, AWFUL IDEA!

I know just what to do," the Grinch laughed as he grabbed

A white little label to use as a tag.

And he chuckled and clucked, "This will cause quite a stir!

I'll be Whoville's first phony Fitlosopher!

I'll provide the wrong fit! The Whos won't know

What caused the big blister on Whoville's big toe!

All I need is an S3..." The Grinch looked around,

But, since S3's were scarce, there were none to be found.

Did that stop the old Grinch? No! The Grinch simply said,

"If I can't find an S3, I'll make one instead!"

So he found an old calculator, some plastic and glue,

"It isn't quite right... but I suppose it'll do."

Then at night that old Grinch in disguise headed down

Toward the store while the Whos lay asnooze in their town.

The windows were dark, quiet snow filled the air,

When he came to the dear little store on the square.

He sneaked into the shop with a wink and a pinch,

For he was a sly one, that awful, sneaky Grinch.

He saw all the shoes on the wall in a row.

"These shoes," he grinned, "are the first things to go!"

And he mixed up the shoes-stability and style-

And then what he did, with a terrible smile,

Was fill all the FLEET FEET water bottles with rocks!

And replace the synthetic with all COTTON socks!

He created new flavors of Sport Beans and GU-

Like Monkey Brain Punch and Swamp Water Stew!

Then he snatched all the Garmins (and in this he found pleasure)

And replaced those devices with a simple tape measure!

He knocked down the books that were tidy and stacked

And took the reflective gear-and painted it black!

Then he viewed all the damage and cackled with glee,

"This will stop the Whos from running. I did it! ME!

PoohPooh to the Whos!" he was Grinchishly humming,

They're finding out now there will be no more Running!

They're just waking up! I know just what they'll do!

Their mouths will hang open a minute or two,

Then the Whos down in Whoville will all cry BooHoo!

That's a noise," grinned the Grinch, "That I simply MUST hear!"

So he paused. And the Grinch put his hand to his ear.

But the sound wasn't sad! Why, this sound sounded merry!

It couldn't be so! But it WAS merry! VERY!

He stared down at Whoville! The Grinch popped his eyes!

Then he shook! What he saw was a shocking surprise!

Every Fitlosopher was there, busily cleaning

And re-organizing the store-from the floor to the ceiling.

They were fitting for socks! They were fitting for shoes!

They were fitting for running! They were fitting the Whos!

The store was wide open! And the talk of the town

Was how even a Grinch couldn't keep FLEET FEET-ers down!

And the Grinch, with his Grinch-feet ice-cold in the snow,

Stood puzzling and puzzling, "How could it be so?"

And he puzzled three hours, till his puzzler was sore.

Then the Grinch thought of something he hadn't before!

"Maybe FLEET FEET," he thought, "is more than a store.

Maybe FLEET FEET... perhaps... means a little bit more!"

And what happened then? Well, in Whoville they say

That the Grinch's small shoes grew three sizes that day!

He went to be fitted-yes, the Grinch! Got fitted! It's true!

The Grinch went to FLEET FEET to find the right shoe!

He sat on the bench and had his feet evaluated.

Then he ran on the sidewalk... and over-pronated!

He was given a shoe with the proper stability and fit

(And it's a good thing, too, for he hurt quite a bit).

Yes, the Grinch overcame his chronic Grinch-itis

And even bought inserts for his plantar fasciitis.

And the minute the old Grinch's feet stopped their aching,

Every Who in Whoville's hand the Grinch started shaking.

"Who would have thought I'd be FIT?" he asked. "Who would have thought I'd have

fun?"

And then HE, HE HIMSELF! The Grinch went for a run!

All of us at FLEET FEET hope you

have a wonderful holiday season!