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. 

KidRunner: Reinventing Running and Exploring With Kids

Written By: William Warne

We are reinventing running and exploring with kids. And the Bend community of runners is part of our vision; a high performance running machine for hands/arms free running with kids from 6 months to about 4 years old. The current prototype is 70% complete and has run hundreds of miles on roads, trails, beaches and snow/ice. It weighs 30% less than traditional push strollers, fits in a backpack and is designed for safety, beauty and agility. We want your feedback, ideas and experiences running with kids and traditional push strollers. 

It all started four years ago when my daughter was six months old. My wife and I were avid runners but immediately discovered that pushing an awkward, traditional stroller was miserable. We stopped running together so we could trade off and avoid pushing. When we did push, we ran less and felt worse. Our shoulders hurt, we got a poor workout and we were limited to paved roads only. So I started drawing new ideas for a better way to run with kids. KidRunner was born! Several prototypes and two patents later, we are getting closer to reinventing running and exploring with kids. 

Our next steps are to keep testing, to get more community feedback/experiences, to build a new generation prototype and to seek funding for a go-to-market product launch in 2014. Join Us! Lead the Way with your experiences and ideas about improving running and exploring with kids. Help make Central Oregon the place it all started. 

New Kid in Bend

Written by: Cristina Stavro

I get it.  And you don’t have to say it out loud, because I know you don’t want to admit it, but for some of you, your running might have hit a little boring spell.  Or maybe now that you’ve been in Bend for a year or two or twelve, you think you’ve kind of seen it all and the glitz has momentarily lost its shimmer.

Well allow me to help you out.  Time to get re-stoked about running in Bend.

First, allow me to introduce myself. I’m the new kid. New to FootZone, new to Bend, new to the Pacific Northwest.  If you’ve been out on the trails lately, you actually may have seen me. I’m that person running with a perma-grin and wide eyes and shouting hearty “hello”s to every person I cross paths with. Bend has that effect on me. More on that in a moment.

The majority of my past seven years were spent in West Michigan.  I was involved in the running community out there, and tried to spend as much time as I could rotating through the few trails that were fairly accessible. Mostly wooded and relatively flat, and fairly decent considering it was all I knew.  But life happens and one thing led to another.  A road trip ensued, eventually inspiring a relocation to Bend.  

In my whirlwind of the almost month that I’ve been here, I’ve been getting after any adventure I can get my hands on and running a lot of trails…lots and lots of beautiful trails.  It actually kind of reminds me of the times I’d get home from school and eat all 6 chocolate pudding cups after forgetting to pack a lunch.  I’ve gone all my life without having this kind of access to trails and places to run, bike, hike, and paddle (all within 30 minutes of my front door) and now I just can’t stop. To be honest—I’m a little exhausted, but in the best way possible.

I come in to work these days and I’m always hopped up on some place I had just checked out:

“Oh my goodness, you guys, Green Lakes! Did you know this place exists?!”  In fact, it was my co-worker Jordan who had mentioned the trail to me just last week. Nevertheless, I’d continue as if it were some amazing discovery.  “Did you know there were mountains?! And this river… there’s a river that follows the trail almost the entire way!  And the lake! Two lakes! Three lakes!  It’s AMAZING!” Pause for air. “It’s SO amazing!”

Even cooler: this is just the tip of the green-treed, river-strewn, lake-studded, mountainous iceberg.  It didn’t take me long to recognize that not only is Bend a fantastic place to live, but it’s also a great place to be a runner.  Like I said, Green Lakes was phenomenal, but the kicker was that I was able to drive up in the morning, run the trail, stand in shock and awe for a solid 20 minutes, and get back to town in time for a meeting.  In case you need the reminder, that’s not a common luxury. Awesome, accessible trails and really great people to enjoy them with.  What more could you ask for? 

If things are feeling a little monotonous, get out to a trail and mix it up a bit… find something new or re-discover a trail you’ve checked off your list as “been there, done that,” because I can guarantee that it won’t be the same experience as last time.  Just take a look at where you are. You’re in Bend, Oregon, a one-of-a-kind place. And the trails are insane here. Get excited.

Cristina first discovered Bend while on a cross-country road trip with a friend this Spring. It was love at first sight, so she turned right back around, came back, and is loving every bit of it. She loves a good trail run and believes that avocados make the world a better place. Cristina is FootZone’s and OutsideIn’s newest crew member and helping out with the Half Marathon Training Group this Fall.

Mountain Adventure Time!

What you’ll need and how to do it for your next mountain adventure

It’s time to head for the hills…or mountains. The snow is melting quickly and more mountain trails are opening up every day. Green Lakes trail is now snow free and the route up South Sister is in prime condition.  This is the time of year I enjoy spending hours trekking through the High Cascades and exploring new areas I’ve never been before. More and more runners are eschewing the traditional methods of reaching the backcountry like heavy day packs, big hiking boots, and all the other accessories that go along with a day in the woods. To be safe however, there is still a minimal amount of gear that a runner should consider taking as well as couple pieces of gear that have changed dramatically with respect to weight to make climbing mountains a bit easier for a light and fast approach.

First, always consider that you may be stuck out overnight and be sure to carry back up safety gear that could save your life. The ten essentials won’t necessarily keep you comfortable but can be a welcome addition should you need them.

Second, weather can be a factor anytime you enter the mountains and having adequate protection can be a necessary life saving addition. Lucky for you, the runner, gear has become so specialized, lightweight, and comfortable that bringing a few pieces along in a pack is just a no-brainer.

Ultra-lightweight wind shells can make all the difference between becoming a hypothermic popsicle and getting down out of a fast moving weather cell comfortably and quickly. Carrying a 2oz jacket, hat and gloves can now pack down to the size of a baseball.

Trekking poles are something that runners consider to be reserved for the elderly hiker but it’s quickly becoming a piece of essential gear for runners headed up…or down. Their usefulness is quickly justified in just one outing of climbing up South Sister or Bachelor and can be used during running and hiking. Four legs are better than two, poles will save valuable energy going up and your quads and balance going down. With Black Diamond’s Ultra Distance Poles you can quickly break them down during a full on run and at 8oz you won’t notice the addition to your pack during flat sections.

Having a comfortable pack for long, or short, outings is essential because any soreness should be reserved for your legs, not your shoulders or hips. Hydration packs have become so specialized in recent years that you can find the right one for you and the right one for whatever distance you might want to go. While we all wish we didn’t have to carry water or food at all, the reality is we need it, and from this necessity, a full range of hydration and food carrying devices have sprung forth. From 10L epic run packs, to 2L a-bladder-is-all-I-need packs, to waist belts, to hand-helds there is something out there you’ll find suitable.

Keeping stuff out of shoes is always a challenge and a nuisance in the mountains. Usually we’ll just stop by the side of a nice babbling brook to empty out our shoes but wouldn’t it be nice if you didn’t have to stop to empty shoes, you could just stop and enjoy the brook instead, and if you could keep all that annoying stuff from getting in your shoe in the first place.  Wait, there is a way. They’re called gaiters and they aren’t just for mountain climbers or tele-skiers. The small breathable gaiters that wraps over the top of the shoe and your ankle are so easy to put on and flexible that you won’t even notice they’re their. It’s an inexpensive and easy solution to keeping a little piece of the Cascades from coming home with you. Both Salomon and Montrail make a great little gaiter for mountain travel.

Finally, there’s shoes. Last on the list because we’re all aware that your feet are the only thing touching the ground (unless you have poles now) and what you put on them makes a big difference in the mountains. And here’s what you already know, the lava that our Cascade Range is so famous for is very hard on mesh running shoes. Sometimes our running shoe shelf can resemble a quiver of arrows, and that’s a good thing because shoes too have their specialized uses. Sure there are shoes that work for a variety of surfaces but sometimes it’s nice to reserve a pair of shoes for the mountains due to their unique challenges. Pick a shoe with a durable and well lugged outsole for the loose scree slopes, a tightly woven upper to prevent the fine dust from filling your shoe, and possibly some water resistance if traveling through the snow.

While that’s not all the gear you’ll need heading into the mountains, these are the pieces of gear we often overlook or didn’t even know could help use move more easily, more comfortably, and more efficiently in the mountains. When you do head up make sure you’re prepared with the minimum essentials for safety. Good gear that helps you move faster in the mountains can also help you to be safer as well.  Have fun, be safe. The mountains are a beautiful place to explore. Go Run. 

Max

One of those runners...

Written By: Katie Banks 

New to Bend, finally unpacked, jobless, with 2 kids, and a stolen moment to sit and google "running groups in Bend Oregon". Priorities, yes!  Quickly I stumbled across the Women's Running group at FootZone (now called Move It Monday). 

I show up enthused and ready to meet my new neighbors and fellow runners. Even though I knew I wasn't up to par with the “real” runners, I wanted to be one, (or just get out of the house for an hour)! Tackling more than 2-3 miles for me was huge, really.  I love running, but lacked any sort of real training. I knew I was more than motivated to get out into this beautiful place called Bend. I wanted to meet this community and needed a place to start.

Monday night I picked out my best outfit to camouflage my very basic running skills and showed up at 5:00pm, way too early and eager to run.  Pacing through the store, I tried to look like "a runner", luckily, I was greeted like I belonged there with immediate smiles and conversation.  As each women showed up, they all knew each other by name, and went about asking about each-others kids, families, dogs, trail runs.... a running family, I loved it!

I ran with slightly more effort than I was used to, I just wanted to be in front, though I was followed by a few leaders along the way. The mood....mellow, friendly, no pressure. Ladies just smiling, and chatting away and I could barely keep my breath let alone hold a conversation. But I made it through.  I'd never seen trails right out your back door like that before…and miles of them!

As a mom of 2 boys, I was able to find quiet (or adult conversation) and exertion all in one.  That’s not easy to find at home raising 2 boys!  It became the perfect source to release my stress and prepare my thoughts for tomorrow.  Oh how I grew to love Monday nights! 

Little did I know, I would continue on my Monday night schedule, find amazing friends, and yes, I have learned to chat as I run! The women I have met have taught me friendship, accountability, discipline, and showed me how fun it can be to talk while running (through practice) ...you fly through those miles without notice!  Having fun while burning calories, c'mon, who doesn't want that?!

To my surprise, a year later I begin to work at the place I found so much comfort in!  Even better, I am now able to lead the Monday night run I stepped into for the first time around 3 years ago. The group has evolved into Move It Monday with men and women. The friends I met have encouraged me and seeing them show up week after week keeps me going!! Now I get the privilege to share and invite others like me to be "one of those runners" and come for a group run and join OUR family of runners!

Katie is a mom of 2 boys, wife, FootZone Half marathon Training Group mentor and dedicated member of the FootZone "family".  She loves to run and has her eye on an Ultra in the near future. Katie can be found at Move It Mondays every Monday at 5:30pm.