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Finish Line Friday: Push Yourself

December 12th, 2014

Our goal is to help inspire you to keep going, train harder, dig a little deeper and cross the finish line. For this week’s FLF, Erik will be sharing his personal sources of inspiration.

Erik

Erik Dube

Current Position: I’ve worked at Running Warehouse for the past 7.5 years and am currently a footwear buyer.

Favorite Part of the Job: The best part of this job is seeing and testing all of the latest footwear before it arrives on the shelves.

Running Background: I’ve been a runner for 27 years. I ran cross country and track & field in high school and college. Right after college, I switched to trail ultras and have been doing that for the past 16 years. I also had the opportunity to coach at the high school level for 8 years.

What inspires you?
I can’t point to a single person who inspires me the most but it is a collection of people, events, and experiences over many years. I’ve come into contact with great people and have witnessed some extraordinary races over the past couple of decades. Combine those events along with the opportunity to run on scenic trails around the country and there is no lack of motivation to get out and push myself with training on a daily basis.

Erik Dube getting ready to cross the finish line of the Tahoe Rim Trail 100 miler in 2011.

Tahoe Rim Trail 100 miler, 2011

What are you training for now?
I just won a lottery spot into the 2015 Western States 100. It will be my 6th trip from Squaw Valley to Auburn. I hope to build on my streak of five sub-24 performances with a solid performance in June. Everything over the next six months will build to that race. The next race on my list is the Sean O’Brien 50k down in Malibu in February. I’m looking to a solid start to my 2015 schedule. I’m also hoping to get picked in the February lottery for the Wasatch 100 that takes place in September.

What do you refuel with post workout?
For post workout refueling I don’t have a strict routine. I try to get hydrated and get some nutrition quickly. After longer runs (above 15 miles) I usually make a smoothie with some Fluid Recovery Drink, Chocolate Wave.

Thanks, Erik!

Rachel Run Training, Uncategorized , , , , , , , , , , , , , , , , , , , , ,

Running Alone or Running with Others

December 2nd, 2014

Running is like shopping. Not because it is socially acceptable to run down the aisles of your local Costco at a 7 minute pace (although a small percentage of you with shopping phobias wish that were the case). Not because dodging other Black Friday bargain-hunters can feel like the first five minutes of a marathon. And not because glancing at your receipt after checkout conjures up similar feelings of either horror or relief, as does looking at your watch when you cross the finish line.

No, running is like shopping because of the internal battle we all face when our friend, partner, or sweet 75 year-old neighbor asks us, “Would you like some company at the store today?”. We, as runners, are all faced with a similar dilemma throughout the entirety of our running careers. Do I run solo, or do I log my miles with a group? You most likely have some sort of leaning in one direction or the other. The question is – have you taken time to consider both sides?

Read more…

Jen Run Training , , , , ,

Running Chiropractor Talks Injury Prevention

August 15th, 2014

Dr. Dubrul crossing the finish line at Western States

Not every chiropractor uses their spare time to train for 100-mile races. In San Luis Obispo, the running community is fortunate to have a chiropractor with over 20 years of chiropractic experience that also knows what it takes to push his own body to the limit.

Running Warehouse caught up with Dr. Scott Dubrul asked him a few questions about chiropractic care for runners.

Running Warehouse: Where should Chiropractic care fit into a runner’s injury prevention and recovery? What are the key attributes to chiropractic care that separates the practice from other medical specialists or fitness professionals?

Scott Dubrul: Chiropractic care fits well in treating specific injuries as well as maintaining a healthy locomotion system. Chiropractic care should be sought out initially for evaluation of the spine, hips, knees and feet. If any areas are fixed and not moving properly, Chiropractic adjustments of those areas will restore motion and have them function properly.

Beyond the initial visit Chiropractic for runners is a “whole system” care. Chiropractic care works best in tandem with continual holistic health practices outside of the office visits. This includes making sure that other health specialists and any running coaches are complimenting the chiropractic care and advice. Of course, there are some chiropractors that are more specialized as far as sports go, so it is important to make sure the chiropractor chosen fits the runner’s needs.

Dr. Scott Dubrul: The Ultra Chiropractor

RW: Not everyone has access to medical specialists that also run and can relate to runners. This may lead to the dreaded “take time off running” recommendation and sometimes a non-runner may not appreciate that some injuries can be trained through if done with care. How do you suggest runners approach the topic without blatantly ignoring their medical practitioner?

SD: My suggestion to runners is to continue their activity while keeping me abreast of how they are feeling in regards to their injury. If they are able to continue during treatment with no increase in pain, they are usually good. I rarely have my patients take too much time off unless the injury is not healing and the activity makes it worse. All that said, it is important to have a good dialogue with your health care professional.

RW: How has your own running helped you with your chiropractic work? How has your work as a chiropractor and your training as a doctor helped you in your own running?

SD: I would say my own running has really helped me to know what can be run through and what should be an injury that requires time off running. In my experience, it is absolutely vital to do regular work on your own body in the form of core exercises, self-massage and stretching. A good regimen can stave off injury and keep you supple and ready to run. I have also learned that for me, if I have pain that doesn’t get worse when I run, I am better served to keep running.

Finally, I have learned that I cannot be my own doctor in every sense; so I work with other chiropractors, massage therapists, trainers and physical therapists regularly. Even with all my knowledge, I will still try to “fix” my own issues with no luck, only to have another professional work on me and fix me up quickly!

Running Warehouse would like to thank Dr. Dubrul for taking time to speak with us and offer his insights to runners. For more information regarding Dr. Dubrul’s practice, chiropractic care and injury prevention, visit: http://www.powersourcechiropractic.com/services/chiropractic-care/

Scott Run Training , , , ,

Q&A with Stephanie Nunes: A Look at Gluten-free Diets for Runners

July 3rd, 2014

Stephanie Nunes talks Nutrition

Stephanie Nunes of Rock Solid Nutrition is a San Luis Obispo native and Running Warehouse friend. She is a registered dietitian (RD) with over 15 years of experience and is certified as a Specialist in Sports Dietetics (CSSD) that has helped countless athletes, elite and beginner alike, achieve their goals.

Today she will be answering some nutrition questions that have become popular of late. Particularly, we will be discussing food allergies. Given the ever-expanding gluten-free section at many grocery stores and a strong push by many across the world to see more ingredients listed on restaurant menus, this surely a popular topic at the moment.

Read more…

Scott Run Training, Running Sport , , , , ,

Runner vs. Nature: Mosquitoes Suck

June 11th, 2014

Don't Get Bit (image: Total Mosquito Control)

Vampire talk seems to have died down since the last of the Twilight films came out in 2012 but mosquitoes never got the memo that sucking blood isn’t cool anymore. With summer around the corner and pools of standing water growing more numerous and voluminous, the mosquitoes are coming. For those of us that appreciate the outdoors, these unwanted guests are most problematic.

Here’s the bad news: mosquitoes are attracted to movement, body heat, lactic acid and carbon dioxide. So unless you know how to run with out moving, sweating or breathing, mosquitoes will find you. Mosquitoes are most active at dawn and dusk, which also happen to be the only bearable times to run between the months of June and September in much of the northern hemisphere. Some mosquitoes may be developing immunity to repellants and mosquitoes are more attracted to beer drinkers.

Worst of all they carry deadly diseases that ruin lives and slow economies around the world. Malaria alone infects north of 200 million people per year and the distance runner meccas Ethiopia and Kenya are some of the worst affected. Read more…

Scott Run Training ,

Caffeine and Running – A Good Boost?

October 10th, 2013

Coffee, energy shots, energy drinks, sodas, tea…the list of products with caffeine is pretty close to infinite at this point. The question for runners is how caffeine affects our training and our race day performance. Is it a useful stimulant that can improve your running experience? Does it actually work to keep fatigue at bay?

The Good

The consensus is that caffeine can positively impact athletic performance in many ways. The stimulant increases the production of both dopamine and adrenaline, which can affect performance in runners by increasing endurance and attentiveness. Research has also confirmed that caffeine can:

  • Increase the strength of muscle contractions and the amount of work performed during exercise
  • Cause the muscles to use fat – not glycogen stores – as fuel, which increases stamina
  • Release calcium stored within muscles, which increases speed and aids endurance
  • Make you feel that you aren’t working as hard, so you can run longer without feeling exhausted

The Bad

Should all runners consume caffeine before and during their runs? Not necessarily. Every runner will have a different opinion about how caffeine affects their performance and how they feel with caffeine in their system. Caffeine can cause headaches, intestinal distress and good old fashioned jitteriness for runners who aren’t used to it. And of course, runners with heart conditions or high blood pressure may be told by their doctor to stay away from caffeine.

The Sources

If you find that caffeine improves your performance, you can get your fix in many of the nutritional products we carry at the ‘House. For easy reference, here’s a complete list of the gels, bars and chews we carry that contain caffeine. For reference, a cup of coffee typically contains about 100mg of caffeine.

Energy Gels
2nd Surge Ultra Energy Gel (100mg caffeine)
Clif Shot Energy Gel (0-100mg caffeine depending on flavor)
Hammer Gel (0-50mg caffeine depending on flavor)
PowerBar Gel (0-50mg caffeine depending on flavor)
GU Energy Gel (0-40mg caffeine depending on flavor)
Accel Gel (0-40mg caffeine depending on flavor)
GU Roctane Energy Gel (0-35mg caffeine depending on flavor)
Honey Stinger Classic Energy Gel (0-32mg caffeine depending on flavor)
VFuel (10mg caffeine)

Energy Chews
PowerBar Gel Blasts (0-75mg caffeine depending on flavor)
Jelly Belly Extreme Sport Beans (50mg caffeine)
Clif Shot Bloks (0-50mg caffeine depending on flavor)
GU Chomps (0-40mg caffeine depending on flavor)
Honey Stinger Energy Chews (0-32mg caffeine depending on flavor)
Hammer Perpetuem Solids (0-10mg caffeine depending on flavor)

Energy Bars
Clif Bar (0-50mg caffeine depending on flavor)

What do you think? Does caffeine enhance your running performance? Do you have a favorite way of getting your caffeine?

Matt Run Training , ,

Understanding Heart Rates

August 15th, 2013

Many runners keep a close eye on their heart rate during exercise. So many, in fact, that we carry a wide selection of heart rate monitors. But like any piece of data, the number is useless unless you know what it means.

Jack Daniels, Ph.D, has a great blog post over at blog.saucony.com on the subject of Understanding Heart Rates. And he should know, having coached 30 NCAA National Champions, 130 All-Americans, and 5 Olympians over his storied 30 year career.

In his post, Dr. Daniels discusses the limited value of comparing your resting or max heart rate with other runners. He also cautions on the value of determining your appropriate maximum heart-rate value only by using a formula that is related to your age. His best advice? Keep a log book of your heart-rate values associated with rest and with each of your weekly runs, including pace, weather conditions, and other pertinent data.  As he writes, “When later in the year you see lower heart rates for rest or for the same intensity of exercise, you know your heart is getting stronger and you are getting fitter.” Amen to that.

Matt Run Training , ,

Trivia Time: 25 Fun Running Facts

August 9th, 2013

For runners like us, geeking out on statistics is almost a form of cross-training: we track our mileage with GPS watches, log our training details and carefully plan to reach our next PR. So when a rest day rolls around, what do we do? We hit up our old friend Google to find some fun running stats. C’mon, did you really think we’d waste a day on something unrelated to running?

  1. The average men’s finishing time in U.S. marathons is 4:26.
  2. The average women’s finishing time in U.S. marathons is 4:52.
  3. 57% of runners purchase at least two pairs of running shoes each year.
  4. Four-time Boston Marathon winner Bill Rodgers’ favorite pizza topping is mayonnaise. Yep, mayo.
  5. In 1990, only 25% of road race finishers in the US were women. Now the ladies make up more than half of road race finishers in the US.
  6. Speaking of ladies and gents: many studies show that couples who run together also do…um… other things together more frequently as well. We’ll leave it up to you to guess the activity.
  7. If that fun fact doesn’t light your fire, how about this one: your feet can produce a pint of sweat each day.
  8. Speaking of bodily fluids, when we run, our hearts create enough pressure to squirt blood 30 feet.
  9. The first New York City Marathon was held in 1970, when 127 runners paid one dollar each to run a few loops through Central Park. Fewer than half of the entrants finished.
  10. You can store about 2,000 calories’ worth of glycogen in your body to fuel your running. But it’s important to replenish your stores, so chow down on the carbs post-run.
  11. Fauja Singh is the oldest person to ever complete a full marathon, finishing the Toronto Waterfront Marathon in 2011 at the age of 100. So no, you’re probably not ‘too old to run.’ Read more…

Alice Run Training, Running Sport, Women's Running , ,

5 Post-Workout Carb Fixes

August 6th, 2013

If you automatically reach for a bowl of pasta to get your carbs, you’re missing out on an abundance of carb-heavy treats. A cup of pasta offers about 43 grams of carbohydrates, but a few of our favorite post-workout carb refuel snacks offer vitamins and minerals in addition to carbs, to help feed your whole body well.

Bananas and Sunflower Seed Butter

Bananas pack 51 grams of carbs in each medium-sized fruit, and are also loaded with potassium to help prevent muscle cramping. For a quick and satisfying snack, smear a banana with some sunflower seed butter. To tweak this snack for hot weather, slice the bananas, smear each slice with sunflower seed butter, and stick ‘em in the freezer for a few hours before getting your munch on.

Quinoa with Tomatoes and Balsamic

A cup of quinoa will give you 39 grams of carbohydrates, along with 5 grams of fiber and 8 grams of protein to help your muscles rebuild. Cook quinoa and mix with grape tomatoes and basil, with a drizzle of extra virgin olive oil and balsamic vinegar.

Acorn Squash

This tasty little squash offers a healthy dose of Vitamin C and filling fiber in every serving, as well as 15 grams of carbs. For a sweet yet healthy snack, drizzle a little bit of butter over cubed acorn squash and top with cinnamon and nutmeg, then bake at 350 until soft.

Sweet Potato Fries

This tasty tuber has 41 grams of carbs in a one cup serving, and plenty of Vitamin A for eye health. For a delicious snack, slice a sweet potato into fry-like strips, toss with olive oil and bake at medium heat until soft in the center and crispy on the outside. Try dipping them in a spicy mustard sauce for a little extra kick.

Yogurt with Melon

Two yummy, carb-rich foods get even better when you put them together. Yogurt gives you about 18 grams of carbs in each cup, along with probiotics for digestive health. Honeydew melon gives you about 16 grams of carbs per cup, and also offers a ton of Vitamin C. Cube some chilled melon and eat it over plain yogurt for a refreshing snack.

Alice Run Training ,

Anti-Chafe Products for Hot Days

July 5th, 2013

Running in hot weather is enough of a challenge. Moisture-transfer fabrics can certainly help pull sweat away from your skin, but when that isn’t enough, it’s time to bust out the secret weapons: anti-chafe products. Here are a few of our favorites.

Bodyglide 2.5oz

The ease of using Body Glide 2.5oz is a win in hotter weather. Keep one at home, one at work and one in your gym bag so you’re never caught without chafe protection. This balm glides on easily, with no mess. Swipe it onto chafe-prone areas before you head out for your run, and enjoy more miles in comfort.

Bodyglide Liquified Powder 1.6oz

We appreciate the non-greasy feeling of Bodyglide Liquified Powder 1.6oz. The creamy formula turns into a dry shield against chafing and blisters after application. Apply this cream to chafe-prone areas or to feet to prevent blisters.

2Toms SportShield Roll-On 1.5oz

Easily prevent chafing with the 2Toms SportShield Roll-On 1.5oz. The formula gives you a smooth and invisible layer of chafe prevention that will not rub off. This silicone-based, non-staining product washes off easily with soap and water after your workout.

Alice Run Training, Running Accessories , , , ,