Don't race? There are a lot of fun running events for you!

By Max King:

It's March. This year is already flying by and Daylight Savings is just around the corner. Hopefully you checked out our Ready, Set, Register a couple weeks ago to help plan out our running events calendar but if not, don't worry. There's still plenty of time and plenty of events to fill up a years worth of adventure. I know not all of you are racers so this year I encourage you to check out the wide variety of events that are available to runners, and don't think that just because you don't "race" that there isn't a larger community out there you can connect with. 

At FootZone alone you can check out one of our themed fun runs each month, or a fun run like the Hot Chocolate runs hosted by the Central Oregon Running Klub. The brand new Tour de Chutes Run is a non-competitive benefit run and a great way to give back while meeting some great people.

 

For big adventurers there are weeklong running vacations through the Colorado Rockies such as the Transrockies Run. It's more like a big running camp for adults and a ton of fun to get to meet runners from around the world. A little closer to home Kraig and I are going to start some "runpacking" adventures that will involve 2-3 night adventures with some good running in wild places. Stay tuned for more on that. 

For those that want to learn as much as they can about running look for training groups to get involved with, free clinics at least monthly at the FootZone, and even FootZone Movie nights like our screening of the new movie Solstice on March 13th. 

Whatever your running passion is, get out and do it this year. Now more than ever there are so many different types of events to be involved with that you don't have to feel pressured to sign up for just another "race". Get out and follow your passion this year. 

FootZone Spike Days

By Max King:

Training Shoes under $100

Twice a year we get to tout the speedier side of the running world with High School Spike Days. Spike Days for us represents our role in getting local high school athletes in not just spikes for competition but in the best training and competition shoes at an affordable price. Fitting people in well fitting shoes is our passion and this extends to fitting local track athletes into the appropriate spikes and training shoes to give them the best chance at success. Competition and training shoes for track and field are as important as any performance shoe and it’s important to be fit by a professional for the proper fit and function.

Saucony

When you come into the FootZone we’re there to help you figure out exactly which shoes will serve you the best through your track and field season. We’ll look at which events you plan to compete in, help to determine whether you need training shoes and/or competition shoes, and look at the fit of the various brands.

This season we’ve selected the best competition shoes from Brooks, Asics, Nike, and Saucony and carry shoes for every event on the track or the field.

The majority of an athletes time is spent during regular training so it’s important to have a good training shoe as well. We’ve hand picked a variety of great training shoes at $100 or under since we realize that value is important.

Asics

Spikes from Saucony include the Soarin J for jumping events, the Velocity for middle distance to distance, and the Spitfire for sprints. Saucony tends to run a bit more narrow but true to size in length than other spikes.

The Turbo Jump highlights our selection from Asics and while a jump event shoe, it can be used for a multitude of different event from pole vault, hurdles, sprints, and jumps. Also available will be Hyper LD for distance, Hyper MD for middle distance, Hyper Rocketgirl for womens middle distance, the Hyper Sprint, and the Hyper Throw for the throws events.

Nike

Nike is back with the super lightweight high performance Victory spike. This is an awesome competition shoe and has been at the forefront of high performance track and field for several years. Also available from Nike will be the Rival Sprint, Rival Middle Distance, and the Rival Distance.

Brooks

Last but not least is our Brooks offering. Tending a bit wider overall, Brooks comes in with solid offerings PR LD, PR MD, and PR Sprint.

Ali's February Product Highlights

Written By: Ali Halpin

Addaday – A great new self massage tool, a new Footzone favorite! Great for targeting tight muscles in
your hamstrings, quads, calf, and hips. Great option if a foam roller is too intense or if you have a knot
you need to work on.

Oiselle Flow Tight – Oiselle’s latest addition to their tight line up. These tights are so buttery soft you wont want to take them off. With a large yoga style waist band and a crop length that comes up just above the ankle these tights are going to be a great addition for late winter/early spring runs.

Oiselle Side Zip Neck – This stylish new piece is made from Oiselle’s famous Lux fabric. A lower neck and a side zipper add style and warmth. This is a great addition to your running wardrobe that will look just as cute with your favorite running bottoms as it will with your favorite jeans!

Arcteryx Accelero Jacket – While the spring months bring us warmer weather and we are able to ditch our winter jackets we often still need a light shield to protect us from the chilly mornings and mid day gusts. Meet the Accelero, a lightweight breathable jacket that is perfect for those shoulder season runs.

Sugoi Titan Knicker – ¾ Tights are a favorite among the male staff here at the Footzone. Durring the shoulder season a full tight is often too much but its too cold still to wear shorts. Voila, Thus where the ¾ tight comes into play! This light weight option from Sugoi is a great choice for

Shoe Quivers

Written By: Max King

Folks often come in the shop and ask us, "What's the best shoe for me?" So we'll ask a series

of questions to get at what you're doing in your shoes and do our best to assess what you (the 

customer) would likely get the most out of. Now, a lot of times we'll be able to narrow it down to 

one shoe that will do just about everything you want to do in it, but often times we can't narrow it 

down to just one and that's when you start to develop a shoe "quiver".

FootZones' Shoe Wall

I wrote about this in the Newsletter Tip O’ The Month for Feb 2013 but wanted to dive a little deeper as to why and what a shoe quiver could mean to you. If you've been in and fitted for shoes you may have heard a few of us talk about a shoe "quiver" and why it might be important to have a couple pairs of shoes. The quiver consists of a few very different types of shoes for different uses. The easiest two uses would be simply a road shoe and a trail shoe, or indoor treadmill shoe and outside running shoe. This is a simple quiver and one I suspect that many of you already have. But, if you'll let me expand on that notion of multiple shoes I think you'll see a bigger benefit in your varied activities if you can specify your footwear.

Can you do multiple things with one shoe and have it work? Of course you can. If you ride bikes a lot you can think of this as different types of bikes, mountain, road, or cyclocross or maybe a fat bike (Hokas), and how the performance is affected by varying terrain. Can you ride a road bike on a mountain trail? Sure, but performance is going to be affected. Here at the shop I think we take the position too often when working with you to find new footwear that a road shoe will work just fine on the trails. I know I’m guilty of saying “sure, that “road” shoe will work fine on the trails you run”. Sure, it will work, but the shoe isn’t going to perform as well as a trail specific shoe would whether it’s the traction of the outsole, the weave of the mesh upper that’s going to let debris in, or how and inflexible shoe feels fine on the road but will not feel good on a winding forest trail. Trust me, we all hate feeling like we’re just trying to sell you on more stuff. We always take the position that we’re here to serve you, educate you, and make sure you’ve got everything you’re going to need to have a great run and nothing more.


So, what do you really need? First, you’ll need to examine what types of activities you are doing with your running/walking shoes. Are you running in the snow? Do you run on trails, and what type, technical or the river trail? Do you race? On roads or trails? All of these questions can lead to a different type of footwear. For me, I think I would narrow it down to 5 pairs of shoes (this would be totally different for each individual).


1) Road racing flats – I’d do a lot of road training and road long runs in this shoe. It’s light, efficient, narrow, airy and ventilated and fun to run fast in.

2) Trail racing flats – I’d do most of my training and trail runs in them. More traction than road flats, more flexible as well, thicker mesh and tighter weave to keep out big debris, and a full rubber outsole.

3) Hybrid cushy shoe – I’d do some easy runs when I needed some cush in these but they would work on trail or road. A neutral cushion shoe that is very flexible, has a good amount of cushion to it, open wide toe box, and runs well on the road or non-technical trail.

4) Mountain shoe – this is the shoe I use when I’m in the mountains. Tight weave upper to keep out all that fine pumice, big lugs for traction in snow, loose stuff, and off-trail, still flexible but with more protection from rocks than a flat, water resistant, and works with a gaiter.

5) Snow shoe/ valley shoe – I’d use this for running in the snow, slushy days in town, and muddy wet trails in the valley. This is a waterproof, highly lugged trail shoe, similar to the mountain shoe but waterproof and possibly has built in ice spikes.

I find that the more specific a shoe is for a given run, the more fun I have during that run. Take for example a day I had over in the valley: I don't get over to the valley very often but once in a while I do and the trails are always muddy so I always bring a trail shoe, possibly water proof, with big lugs for the mud. This lets me enjoy that run a bit more by not having wet feet and slipping and sliding everywhere. If you're training for something and doing specific workouts I also highly recommend a lighter weight racing shoe. It makes going fast fun, and easier.

Max's personal shoe wall

There are shoes for every type of run you might go on so I'm not saying you need 100 pairs of shoes, although I wouldn't argue if you did, but a small quiver focusing on your primary activities can help you enjoy them a bit more. Now, you also need to take this with a grain of salt from me as I do in fact have the ubiquitous 100+ pairs of shoes but I will say I find a different and varied use for just about every one of them. All this talk of shoes also sounds expensive, and you’re like, I can’t afford to buy 2 pairs of shoes, let along 5, but here’s the thing, how often do you have to run in the snow, or do a road workout, or run in the valley? Not very often, so these shoes last a long time but you’re so glad you have them when you need them. Trust me, it’s worth the investment as it will make some of those runs a lot more enjoyable. And that’s all we want for you here at FootZone. Enjoy the run.

And now is a perfect time to start that quiver too. With multiple sale shoes available and our Big Annual Sale Feb 5th - 9th with everything 20% off there's no better time to pick up that "extra" pair of shoes.

Gear For The New Year

Written by: Ali Halpin

Gear for the New Year! Now that Christmas is in the rear view mirror we are looking towards the New Year! Here is some great gear to help you stick with your new years resolution. Whether it’s to learn to run, try your first 5k, or PR in a marathon we have what you need to achieve your goals.

Womens Oiselle Lesley Knickers

A favorite among the ladies here at the FootZone the Lesley knicker is perfectly at home in the gym and out on the roads and trails. This functional and flattering  kicker is an essential. $60

Womens Oiselle Flyter Jacket

Don’t let the weather keep you from your run!  Keep the elements out with the Flyer Jacket. This ultra lightweight wind and water resistant jacket will keep you running and happy through anything mother nature has to throw at you! $160

Womens La Sportiva Avail Hoody

A perfect piece for those chilly morning runs or use it as a cozy hoody to throw on post run. This buttery soft hoody is calling your name! $119

Mens Sugoi Titan Tight

Gentlemen here is the essential tight for you! This lightweight versatile tight will keep you running through the 2014. $75

Mens Patagonia Nine Trails Jacket

When the weather turns for the worst here is the jacket that you want to turn to. So lightweight that you will hardly know you have it on. Add wind and water resistance and what more could you ask for? $99

Mens La Sportiva Voyager Jacket

This cozy fleece loves running through pines in the crisp early morning as much as it loves hitting the town at night.

Garmin Forerunner 220

Whether you are training for you first half marathon or are looking to PR at your next marathon the Garmin Forerunner 220 is the training partner you have been looking for. Track your miles, pace, calories and hear rate all from this sleek watch. $250

Feetures Socks

Now we don’t want to forget about our feet. Feetures has synthetic, wool, non cushioned and cushioned options. Socks are the most important pieces to keeping our feet blister free and happy! $15-$20

Max's January Tip: How to Keep the New Years Goals You Set.

Wow, I can't believe that 2013 is already in the books. Lots of new goals to look forward to in this new year whether it's a new race, a better time at one you've done before, just running a mile, or losing a couple pounds. I know a lot of you are setting goals this year and while you intend to keep them it gets pretty hard as soon as life creeps back in. So, here are a few tips to help you keep those goals. 

1) Set a realistic goal first off and if you reach it sooner than expected, set another one a little further out. 

2) A goal without a plan is just a wish. Or something like that, so make sure you lay out how to achieve that goal as well. Write down a step by step plan of how you're going to achieve that goal. That might be your workouts that you have to do before race day or that you need to limit yourself to 1800 cal/day and what that looks like.

3) Make sure you put eyes on that goal every day. Write it out and post it at your desk at work or somewhere you'll see it everyday when you wake up. As much as that sounds like high school, studies show it really does work. 

4) Get your groove on. A schedule groove that is. Get a routine early on and stick to that routine throughout your journey. Build in a bit of wiggle room so that when, not if, you miss a day or two it doesn't derail your whole plan but you can just jump back in where you left off without feeling like you've lost the battle. You will miss days, that's ok. It's not ok to quit.

The best thing to do is to set a goal that you're whole heartedly going after, that is going to be fun, and you'll feel a good sense of accomplishment when you've completed it. This is the year with new challenges abounding to do something great for yourself. Go get it.

Written By Max King as part of the FootZone Newsletter. 

Plantar Fasciitis Soft Splint: Move Over Strassburg Sock

Written By: Kristen Godfrey

Arg, the curse of plantar fasciitis!! It first struck me 28 months ago. Since then I've tried everything short of finding a shaman and circling my bed with magic crystals at night to feel normal again.

Granted, I'm a long way from where I started. I can now run 4 to 5 miles comfortably, and can tolerate a little bit of speed work, but it's still a slow process of testing the upper limits and then backing off to a simmer again. I’m longing for the long run…

My current maintenance routine consists of a few rolls per day on the ice bottle, stretching, strengthening, wearing supportive shoes with molded arches (pretty much all of the time, other than intentional strengthening), and of course, the ever popular Strassburg Sock. My "sexy sock" I call it.

When Kraig at the FZ asked me to test out the Pro-Tec Soft Splint to compare, I, of course, agreed and eagerly examined the goods. (My enthusiastic experimentation with every tool on the market -- while entertaining for my friends -- will hopefully not be the only thing I'm remembered for).

The verdict on the Soft Splint? Yahoo! Love it! This'll knock your Sexy Sock off.

Three main reasons you'll prefer the Soft Splint:

1) Your toes can breathe! And wiggle. And more importantly, spread! Toe spreaders have been one of the key tools on my journey to healthy feet, so having toes all bound up feels contradictory. (Plus my big toe nail tended to feel irritated by morning in the Strassburg).

2) The Soft Splint platform holds the foot steady and provides an even stretch across the entire foot. Your foot can turn willy-nilly in the tube-like Strassburg and you don't get that consistency. I felt a dramatic difference on morning one.

3) It's noticeably more comfortable around your calf. Less bindy feeling at the top. I accidentally wore it wrong the first night, with the Velcro strap folded back down over the sock, and that was extra comfy! (by night splint standards). Since that's not how it's designed, I wonder if it would wear the straps out more quickly... I might risk it.

If you are an unfortunate PF comrade, choose the Pro-Tec Soft Splint. I know we in the club can commiserate endlessly about our condition, but let me quickly run down some other takeaways from my experience:

Not helpful: cast, boot, minimal shoes all of the time, resting without doing the maintenance routine.

Helpful: massage, Graston, toe spreaders, custom-molded arch supports, building activity very gradually, routine mentioned above.

Nether here nor there: acupuncture (I've had results for other things, but nothin' here), …pick your self-massage tools of choice.

Decided against: cortisone shot, surgery. (Did not find enough evidence that the benefits outweigh the risks).

The most common answer I come across in PF recovery is: "One day it just goes away. " ….. Hm. Great... In the meantime, we've only got today, so let's take care of our feet as best we can and live it up! Here's to One Day!

Kristen Godfrey is a Licensed Professional Counselor who loves working with athletes and active folks, and would gladly meet you for a session on the trail! "The joy of my work is helping people move through their stuck places and seeing them thrive." Connect with Kristen at alittlehelpkristen@gmail.com or find more at her web site alittlehelpwithlife.com

Learn more about plantar fasciitis at the FootZone Plantar Fasciitis Clinic.