Learning to Run: a mile to a marathon.

By Lavon Medlock

In the Fall of 2010, I decided to step out of my comfort zone and sign up for the Learn to Run (LTR) program through FootZone. A variety of factors brought me to this decision, but the main one was a desire to shed the baby weight of three consecutive pregnancies.   I found myself sitting on the floor of the FootZone one Wednesday evening in late September feeling the support and encouragement of a room full of people of all shapes, sizes and fitness levels.  Connie Austin was going around the room asking participants to share their goals for the program and the reason why they specifically wanted to learn to run.  When my turn came I simply said that I wished to be able to wear my engagement ring again.  Secretly, I also wanted to be able to run 3.1 miles without stopping, but that goal seemed too lofty to be worth mentioning out loud.

Fast forward 6 weeks and I distinctly remember the overwhelming joy of having met that goal – I had just run 3.1 miles without stopping!!  Never mind that I finished second to last; the point is that I had met my secret goal.  Who knew that I had that kind of drive and athleticism in me?  Apparently, we all do but some of us just need a little guidance and help finding our way.  Coach Connie has a natural gift for doing precisely that – offering just the right amount of support balanced with just the right amount of knowledge and sprinkled with the perfect touch of prodding.  There are many tips that I learned during those six weeks that I still find myself revisiting to this day.  One of my favorite lessons was how “char-don-nay” can help you breathe more effectively when running.

Fueled by my new found confidence, I committed to 2011 being the year of weight loss and health gain.  By exercising a few times a week and tracking my food, I was able to work off 25 pounds in about 9 months.  I wasn’t running consistently that year in part due to a bout with pneumonia that had set my endurance back significantly.  It was demoralizing to be back to square one unable to run a mile.  After sulking about it for a bit, I started putting in the work and slowly getting my cardiovascular system built back up.  If I wanted to be a runner, I had to put in the work.  Another lesson from LTR: consistency is key. 

2012 was a year of discovery for me as a runner.  I ran a total of 12 races that year ranging from 5ks to an 8k, a few 10ks and my first half marathon.  All along the way, I constantly drew from knowledge I gained in the LTR program, everything from measuring my cadence to monitoring my breathing to making sure I was wearing the right gear.  It was also nice to see many familiar faces during the various races as many of the other runners were LTR participants or mentors.

Two weeks ago I accomplished a goal that I have secretly held in my heart for over a decade but didn’t dare breathe out loud: I completed my first marathon.  26.2 miles of awesome.  Well, some miles were more awesome than others but when things got tough, I went back to the basics from LTR.  At mile 12, my kids handed me some Ritz crackers to nibble on.  I saved one and decided to hold it between my thumb and index finger to make sure my arms and hands were relaxed.  That’s just one of the numerous form tips that I gained from LTR that come in handy (pardon the pun) to this day.  Having completed a 26.2 mile race, I may be a “marathoner” but in my heart I will always to be a “Learn to Run(ner)” first and foremost.

Oh, and the engagement ring fits.  In fact, I’ve almost lost it twice recently because it spins off my finger so easily thanks to all the running.

Lavon learned to run in 2010 and hasn’t stopped since.  Living in Redmond, she is an on-the-go mom to her four and six year kids.  Squeezing in week day runs between preschool drop off and errands, she isn’t afraid to sport a running skirt on the trail or in the grocery store.  Find her on twitter @mizpinto00.

C.O.R.K. XC Race Results

Well done racers! We hope you had fun and enjoyed the race series. A big thanks to Max King for putting these on! It takes a lot of time and we feel lucky to have such a cool race series right here in Bend.

Race #1

1 Ryan McLaughlin 12:46

2 Andrew Jensen 13:06

3 Michael Dennis 13:16

4 Brandon Drake 13:21

5 JJ Howard 13:35

6 Rob Russell 13:38

7 John Craft 14:06

8 Ryan Ness 14:19

9 Easton Curtis 14:21

10 Sather Ekblad 14:22

11 Jeff Jones 14:36

12 Laurel Manville 14:41

13 Danny Harris 14:49

14 Brendan Layden 14:50

15 Dean Dilday 14:53

16 Katie Caba 15:01

17 Andy Flemming 15:02

18 Kaitlin Greene 15:04

19 Dave Webster 15:46

20 Mike Mosley 16:07

21 Amy Albrecht 16:16

22 Courtney Braun 16:17

23 Alisa Jeffries 16:23

24 John Wienshiem 16:49

25 Rob Thompson 16:50

26 Kari Strang 17:01

27 Ellen Kramer 17:21

28 Jenny Mishler 17:22

29 Suzy Jones 17:36

30 Jane Cleavenger 18:10

31 Steve Crozier 18:43

32 Rick Saenz 18:49

33 Alec Laydon 19:05

34 Demitri Zeloots 19:26

35 Cheryl Younger 20:15

36 Maureen Schlerf 20:19

37 Ian Brown 21:26

38 Mike Brown 21:27

39 Laura Kantor 22:26

40 Jill Duncan 22:43

41 Elisa Cheng 22:59

42 Amber Peterson 23:16

Race #2

1 Ryan Bak 23:07

2 Ryan McLaughlin 24:42

3 Frans Alajoki 24:51

4 Jeff Browning 25:34

5 Brandon Drake 25:45

6 Michael Dennis 26:12

7 JJ Howard 26:20

8 John Craft 26:31

9 Andrew Jensen 26:45

10 Rob Russell 26:49

11 Stephen Redfield 26:55

12 Monte Gregg 27:13

13 Derek Hayner 28:20

14 Mike Brown 28:37

15 Sylain Bauge 28:39

16 Teague Hatfield 28:43

17 Sather Ekblad 28:52

18 Gary Timms 28:55

19 Danny Harris 29:00

20 Kaitlin Greene 29:07

21 Jeff Jones 29:23

22 Mike O'Halloran 29:58

23 Amy Albrecht 31:41

24 Courtney Drewsen 31:49

25 Courtney Braun 32:09

26 John Wienshiem 32:19

27 Kari Strang 32:40

28 Meredith Brandt 33:17

29 Jenny Mishler 33:18

30 Kris Denney 34:04

31 Eliza Jaffreys 34:13

32 Susie Jones 34:18

33 Jane Cleavenger 35:01

34 Caroline Daubeny 35:27

35 Steven Chrozier 35:32

36 Rick Saenz 37:21

37 Devon Gaines 37:57

38 Matt Denney 38:07

39 Mike Conrads 38:28

40 Maureen Schlerf 39:18

41 Laura Kantor 42:48

42 Isata Sibley 44:00

43 Jill Duncan 44:17

44 Jack Strang (2) 22:13

45 Demetri (2) 24:45

46 Ian Brown (2) 25:47

47 Benjamin Browning (2) 28:53

48 Elisa Cheng (2) 30:21

From Marathon to 50K

Written By: Amanda Kremer

I have run a total of 13 road marathons.  With each one, I have learned something valuable to improve my performance for the next race.  This year I decided (or more correctly, I was lightly persuaded) to run a 50K -- The Flagline 50K, specifically.  This was a distance I have never run, on terrain that was new to me.  Only 5 more miles of running -- my inner voice said, “I can do this, no problem!”  Well, a 50K trail race is a whole different animal, and I wanted to share what I learned from transitioning from road marathon to trail Ultra-marathon.

1.   Terrain.  As much as I love my ultra light weight, thin-soled Brooks Pure Connects, they did not protect my feet from the beating of rocks, roots and varied terrain.  The bottoms of my feet felt like they had been beaten with a meat tenderizer. What I loved about this trail race, is that my hips felt great afterwards.  After a road marathon, my hips are tight and sore for days.

         

        Lesson learned: Get trail shoes with a thicker sole shoes and better traction. Save the Pure Connects for pounding pavement for 26.2 miles.

         

2.  Carrying gear and being prepared for weather. Although this was a very well-organized 50K race, the aid stations are further apart compared to a marathon.  I decided to carry my 2-Liter pack to assure I had water when I needed it.  I have never worn a pack for my marathons, so the added weight provided a bit more of a challenge for me. I was ill-prepared for the weather.  It ended up raining, snowing and  sleeting, which resulted in a sloppy mess.  The fact that I did not have any mittens or gloves nearly pushed me to drop out; luckily there were generous people on the course who allowed me to borrow their gear.

         

        Lesson learned: Be prepared for ANY kind of weather, especially in the mountains.  I know that I don’t function well being too cold, so I will have that covered for next time. Mittens are a must!

         

3.  Crowd appeal. I always chose my marathons based on how large and popular they are.  The bigger the better for me. I strive on cheering crowds for the entire length of my race--I love it! For a 50K, you don’t get so much of that, in addition to extended periods of time running all alone.

         

        Lesson learned: Since I had silence most of the way, I had to stay mentally strong to motivate myself

through the race--more than I ever have for a marathon.

         

4.  Change in form. It took years, but I have finally mastered good running form that works for me -- for road marathons. After running a trail Ultra-marathon, I was sore in all different areas of my body. My neck was especially sore from looking down at the trail all the time, my shoulders and biceps sore from tensing up on the trail, and feet and ankles shredded from the varied terrain and improper footwear.

         

        Lesson learned: Take a Good Form Running Clinic and join a Trail Running Group.

I see myself doing more 50Ks in the future and a stronger comeback for next year’s Flagline 50K.  I still have a lot to improve on and feel fortunate to be among so many influential runners here in Bend.

Amanda Kremer is an Animal Chiropractor in Bend, specializing in both large and small animals.  She is currently practicing out of LaPaw Animal Hospital in addition to house and barn calls. Find out more about her practice at www.chiro4critters.com.

Flagline 50k – Expect the Unexpected

By Ryan Manies

I will be the first to admit it, I made a huge mistake in my first real Ultramarathon, theFlagline 50k.  I was prepared physically, I had run another 50k three weeks prior in the middle of the Nevada Desert and just by having a 50k finish under my belt boosted my confidence (albeit it wasn’t very pretty the last 4 miles).   I was smart with my long distance fueling and felt experienced in what my stomach could and couldn’t handle on longer runs.

Rain, sleet and snow at the aid stations

So what was my big mistake? I was overly optimistic about the weather.  Even at 6am when I peeked out the window to look up at Mt. Bachelor on race morning, I still told myself that the clouds and weather would ‘burn off’.  Unfortunately for me and my fellow ultra-runners, it did not, and this optimism caused me to under dress.  When I got to Dutchman Flat 10 minutes before the race I realized how cold, wet and windy it really was - I never arrive at races very early, it gives the mind too much time to think about what is going on.  I went through the trunk of the car hoping/praying to find a beanie, a pair of gloves, a poncho?  Anything to shield me from the elements.  My life saver came from a Nike Drifit rain jacket which had been left in the car on accident.  It had no insulation but it would keep my upper body dry.  The legs?  Well they would be on their own for this race.

I walked to the starting line – no I didn’t warm up, I count the first 11 miles as a time to do that – and before I even had time to contemplate what I was doing we were off on a single track trail towards Swampy Lakes.  Even as the first couple miles rolled away I told myself that I would shed the jacket at the first aid station (mile 8) because I didn’t want to overheat on the uphill after that.  As if the weather reacted to my thoughts, a few miles later it started snowing.

Before I knew it I was at the first aid station.  My plan was to stop at the station to eat and drink but I was so cold that continuing to run seemed like a better idea.  As I made my way uphill I forced down a gel and some water.  It’s difficult to stay hydrated on really cold days, you never really get that thirst quench like you would on warm or hot day.

Ryan leaving the FootZone aid station.
Does that face say I'm cold or what am I doing here? Maybe both!

I threw in some ear buds in hopes that music would help me power up the mountain.  For the most part I was on my own during this section, it seemed like the group of people I had been running with earlier had all stopped at the aid station.  It was too late to worry about why now.  I could see some runners in the distance, and not being very experienced on climbing, I took cues from them when I should walk certain sections.

My biggest issue was that my core temperature was still cold.  I couldn’t feel my legs at all, which looking back at the race now might have actually helped me.  The next miles were a constant battle in my mind of whether I should walk or run.  Ultra-running is all mental, don’t let anyone tell you otherwise.  I wanted to walk the steep parts to conserve energy, I still had 20 miles to go after all, but I noticed that my core temperature dropped even more when I did this.  So I ran more than I probably planned on, but it was important to keep myself from freezing.

Finally I hit the awesome FootZone aid station where the crew helped refill my water.  I had plenty of gels with me so I didn’t need to eat anything.  Before I could really question if I should keep going, I was already off down the dirt road.  I was able to run a few miles with a fellow Bendite and talking about life, work, etc. seemed to keep my mind off the real task at hand – finishing.  I wasn’t able to take advantage of the downhill as much as I had hoped for as my quads were starting to tighten up (I still think this was due to the cold weather as I have run longer downhill stretches before with no issues).  I let my friend pull away as I knew I was holding him back.  When I got to the stream crossing I was grateful to be going back uphill again.  Some Mt. Bikers cheered me on and I asked them ‘Where is the hot tub?’ They laughed and said ‘The finish’.  BUT SERIOUSLY I NEEDED TO BE WARMER.

More rain and snow.

On the way uphill I had arm sleeves on underneath and pulled these down around my hands but I could tell that these were now starting to feel cold as well.  I was staying positive about finishing and reminding myself to eat and drink, eat and drink but this part of the race was definitely a blur for me.  This section had to have been my highest calorie intake.  Unfortunately I think the temperature continued to drop.  I can only surmise this because both my ipod and Garmin ‘died’ on me and they were both fully charged before starting the race (whamp whamp whaaaa – that’s literally the cartoon sound that played in my head when I found out everything was dead). 

I finally made it to the FootZone aid station again (the course does sort of a figure 8) and they topped off my water again. I really can’t thank the crew enough, the support definitely lifts the spirits.  I even saw this with other runners in front of me who were dragging but then hearing a cow bell a short distance ahead pick up their form and pace in a matter of a few steps.  After two cups of Pepsi I painfully asked how much farther was left and was told 7 miles.  The only good news was it was mostly downhill from here.  I was off again.

This next section, I can only imagine, probably had some awesome views but it was so bogged in by fog and clouds that you could barely see the road ahead of you.  I kept trotting on but again realized I was not taking advantage of the downhill.  Eventually we made it back into the forest and the single track trail was just what I needed, not to mention the protection from the elements.  The last aid station told me it was approximately 5k to the finish and I knew that one last gel was probably a good idea. 

Keep on moving, one foot in front of the other.  Keep on moving, one step forward is another step towards the finish.  This was the mantra going through my head.  There was an awesome section of downhill where I felt like I was a roller coaster.  I had to be careful about going too fast as I didn’t want to trip.  But man did it feel like I was flying at no effort at all.  Down, down, down until finally I was back at Dutchman.  It wasn’t over yet though as I still had 1 mile left.  In the scheme of things what is 1 mile after running 30?  I had to walk a little bit just because I couldn’t see or visualize the finish yet.  When my wife came into sight and then the finish it was the biggest race relief ever.  I picked it up a bit and gels started flying out of my pack (probably mostly due to poor form, but don’t worry I went back and picked them up).  Through the finish

Finish line!

and it was all over.

I changed out of my wet clothes and went back to the finish for a well earned beer.  If I learned anything from this year’s Flagline 50k it is to ‘expect the unexpected’.  I will always have extra layers with me going forward.  I’m always apprehensive about carrying too much weight on runs, but on races you have the advantage of leaving things at aid stations if you want to.  As long as you label everything, name and phone number, I am sure someone in the ultra-running community will get it back to you.

Thanks Superfit Productions for putting on another great race and thanks to FootZone for helping out, from the ultra-running clinics at the store to the aid station on the course and everything in between.

Ryan Manies short bio:
I moved to Bend 4 years ago in order to take advantage of the outdoors.  The trails in central Oregon have reinvigorated my passion for running.  When I am not on the trails you can catch me doing Online Marketing for Altrec or at a pub enjoying a locally brewed IPA.  Mmmmmmmmm IPA.

Check out more Flagline 50k Photos compliments of Meg Archer

From the October 2013 newsletter: Max's Tip of the month, layer up!

Written By: Max King

I just about froze on my run this morning. That signals the start of fall for me and a time when I have to give up the carefree shorts and t-shirt weather and have to actually carefully consider what I'm putting on in the morning before heading out for a run. It's now officially "layering" season. 

The tip to layering effectively is to have a good variety of options for different weather conditions. The nice cool Central Oregon mornings are usually served best with a light poly or Merino wool long sleeve top, with a light windbreaker vest, and a pair of 3/4 tights. As it gets to be a little cooler a heavy weight long sleeve Merino wool top, vest, light weight full tights, running gloves, and hat is the way to go.  With the occasional fall showers it's nice to have a lightweight nylon water resistant shell in your back pocket. I know it's tough to have everything in your running clothing quiver, but the nice thing is with Central Oregon, you'll end up needing it at some point and you'll be glad you have it. Remember, there's no bad running weather, just bad clothing. Now get out there and layer up. 

From the October 2013 Newsletter: Layering for 3 Seasons

Written By Ali Halpin

With the signaling of fall and the chilly temps we are all scrambling to figure out the proper dress to stay warm and toasty in the bone chilling weather that lies ahead. One of the most important thing you must remember when heading out on your runs is layers. Since the weather can turn from sunshine to rain during a run or even warm up or cool down 5 degrees from start to finish one must be prepared to adapt to what mother nature has to throw at us. Below are some great options for both men and women for layering up this winter.

BASELAYER

Craft Active Extreem Concept Piece: This is a great first layer. With Crafts signature Active Extreem fabric in the arms and core and cool mesh integrated into the garmet in the underarms and the back. This piece was created for high output activities and gives the perfect amount of warmth and breathability.

MID LAYER

Sugoi Firewall 180 Top (Mens and Womens)

Arcteryx Cyclic Zip Neck (Mens)

These are great options to go over your base layer. These offer a layer of warmth and light protection from the elements.

OUTER LAYER

Sugoi Helium Jacket (Women)

Patagonia Nine Trails Jacket (Men)

When the weather really turns on us we often need a light jacket to top things off. The nice thing about this outer layer is that it can pack down into a pocket when not in use. A great option for early morning runs or to carry if the weather looks like it might change on you. These are also great on a little warmer days as your mid layer over your baselayer if the wind is ripping or its sprinkling on and off.

BOTTOMS

Sugoi Mid-Zero Tight (Men and Women)

Craft Active Extreem Windstopper Gunde (Men)

The Sugoi tight is a great mid weight tight to keep all those leg muscles warm most of the fall/winter. For men looking for extra warmth down there the Craft Gunde is a great option. Fitted like a boxer brief these have the warm active extreme fabric with windproof fabric at the front.

HEADWEAR

Keeping your head covered is crucial in keeping warm during winter activities. We have alot of great options for hats here at the Footzone. One of our favorite new companies is Sauce out of Missoula, MT.

GLOVES

Craft Hybrid Weather Glove. Built with the warmth of a mitten but the veratilite of a glove. Wear it as a glove on warm to cool days. On those chilly morning pull the windproof mitten piece over your hands for extra warmth!

Farewell at Farewell

Written By: Cristina Stavro

Photo taken by Liz Stuart

August of 2011 was when I first laid eyes on Saucony’s Peregrine trail shoes.  They were new, they were so clean, and I swear I heard an angelic choir break into song when I first put them on.  My first long run ever the week before found me cursing my old trail shoes—too small, too clunky, and no way I was going to train for and run my first 50k in them.  Thus began the frantic search for new shoes between long runs.  When I tried on the Peregrines, it was love at last.

There I was, two years later and on the other side of the country at the foot of Farewell Trail in the very same shoes.  Much older, and much, much dirtier than when I first got them.  Other shoes have made their way into the rotation since then, but none ever came close to my Peregrines.  That’s part of the reason why I kept reaching for those shoes day after day despite their mileage being up well over a year ago.

Even with holes and complete lack of cushioning, these were the shoes I laced up before almost all of my Bend expeditions, big and small: Shevlin, Tumalo, Sparks, Green Lakes, even my scramble to the top of Broken Top.  But being someone who works with runners and shoes everyday, I always answer the question of “How long do shoes last?” Not this long, that's for sure.  I couldn’t keep running in these dead shoes, no matter how much sentimental value there was.

During my nightly map session before bed, I had kind of started a little game, trying to see what was the biggest loop I could make on Bend’s trails without overlapping.  My head spun with numbers as I added mileage and repeatedly lost count.  At one point I was up to 50-something miles and hadn’t even made it west of Broken Top. Then I came across Farewell Trail in the middle of it all.  It was a sign—and since bronzing my shoes wasn’t really an option, I figured one last run would be a great way to say goodbye to my Peregrines...and what better trail to bid adieux than Farewell?

A 5:30 wake up call got me in the car and heading toward Tumalo as the sun rose.  I choked back a few tears as the car rumbled down the forest service road with my shoes in the passenger seat and Celine Dion’s “Because You Loved Me” blaring through my speakers and into my soul, sparking a flood of slow motion flashbacks of all the good times my shoes and I had—falling in love with trail running for the first time at Canonsburg State Game Area in Grand Rapids, MI; running my first 50k in Chattanooga, TN; kicking up red dirt in Moab, UT; exploring incredible trails in Mammoth Lakes, CA with my best friend on our road trip out West; and virtually every time I’ve hit the trails in Bend, these shoes were on my feet.

When I reached the trail head, I shut off the car just as “My Heart Will Go On” started.  I took my time lacing up, knowing this was it. Looking deep into my Peregrine's eyelets, I could tell they knew this was it as well.  So I dug in as Farewell Trail instantly started its climb upward and the rest was history.  For the rest of the run, I picked through some rocks and roots, opened up in the clear spots and downhills, and stopped only to gawk at the spectacular view of Broken Top in the distance when I reached the top of the hill (okay, and maybe catch my breath, too).  It was a solid, heart- and adrenaline-pumping run that ended with my Peregrines and I cooling off in the creek at the end.

Tomorrow I set off to start a new tale of trails with a different pair of shoes, but my trusty, dusty Peregrines will always sit in my pile of shoes. Actually, does anyone know of a good taxidermist? They do shoes, right?

Cristina is a new member of the FootZone and OutsideIn crew. She's a Midwest girl and loving the the adventurous landscape of Central Oregon. Come meet her in the shops or at the FootZone Half Marathon Training Group, we're happy to have her as the group leader.