Yes, you read that title correctly. Donut. Dash. And if you’re anything like us, we had  you at ‘donut.’ This four mile race held in Sacramento, California was inspired by the Krispy Kreme Challenge that started in 2004 on the North Carolina State University campus. The goal of that challenge? Run two miles, eat a dozen Krispy Kreme donuts, then run two miles back. All of the proceeds from this challenge were donated to a local children’s hospital.

When Zack Wandell, a longtime volunteer at the Child Life Program at Sutter’s Children’s Center, heard about this challenge he was inspired (how could you not be inspired by the combination of donuts and running?). The result of his inspiration was the Donut Dash. The proceeds from the Donut Dash will be donated to the Child Life Program. This program provides services to children and families who are experiencing illness and hospitalization.

The race begins at 8:30 a.m. on Saturday, March 9, at Marie’s Donuts. The course travels four miles through William Land Park, and ends back at Marie’s Donuts where race participants each receive a bag with four fresh donuts or six tasty donut holes (the donut hole option is known as the “lite” division, for the more health conscious runners out there).

In its first year, the race had 25 runners who raised $1,500 for the program. The race has grown tremendously since its 2009 start, and last year had about 1,400 entrants who raised over $47,000. The race is celebrating its fifth year on Saturday, and will be a very family friendly race (strollers and dogs welcome!) If you’re going to be in the area, register now for some runnin’ and sweet treats.

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When we were watching the ‘Niners lose on Sunday (sorry all you SF fans), we couldn’t help but think that New Orleans looks like it would make for a great vacay destination. With too many historical districts to name, and the mouthwatering thought of gumbo, we were pretty much ready to buy our plane tickets. We like it best when our vacations involve running, so we were fired up to see that New Orleans will be hosting a stop on the Rock ‘n’ Roll Marathon Series on February 24.

If you haven’t heard of the Rock ‘n’ Roll Marathon Series yet (seriously, are you living underground or something?), then prepare yourself for awesome music, great swag and a healthy helping of fun with friends. The race sports a different live band at each mile marker, to keep you pumped up and motivated for your entire race. Post-race, the Dirty Dozen Brass Band will flaunt their musical prowess at the after party. The ensemble had their start 35 years ago, and offers a fresh, inviting spin on big brass music.

Enjoy a half or full marathon, or partner up with a running buddy to tackle the half marathon as a 2-person relay. The race begins at seven a.m. for all competitors and half and full marathon runners will race together for the first 12 miles of the course. All participants will enjoy a journey through historic St. Charles Avenue, the French Quarter and City Park. The race ends – and the after party starts – on Roosevelt Mall behind the New Orleans Museum of Art. It’s a post-race bash  you won’t want to miss.

Ready to experience some of Louisiana’s finest? Register now for Rock ‘n’ Roll New Orleans.

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The topic of heel striking is not exactly fresh fodder for controversy among runners, but this article over on Runners’ World caught our eye.

A group of Danish researchers recently found that nearly all novice runners are, in fact, heel strikers. Other studies have found that heel striking is less prevalent among more experienced runners, so what gives? It could be that the newbie runners were issued the Adidas Supernova Glide 3, a traditional neutral shoe. It wouldn’t be surprising to find that a good chunk of heel cushioning encourages runners to heel strike, and the Danish researchers admit that the results may have been different if study participants were given more minimal footwear.

Read the full article here to see some of the latest info on running footstrikes.

Alice Running Shoes, Running Sport heel striking, novice runners

Look at Those Mitochondria Go!

If you’re a sprinter and you take a handful of weeks off, you’ll likely experience less of a performance hit than a distance runner. This is because your speed and strength will stick around longer than your muscle endurance when you take a long break from training. Why is that? Well, muscle endurance has everything to do with having a lasting energy source, and the energy generators in the cells, mitochondria, can decline in number quickly with inactivity.

Here’s a little more background and some useful tips for distance runners to keep their endurance up if and when they need to take some time away.

Two Weeks Too Many

If you just take off a few extra days from your training, you’re probably fine. Of course, “fine” is a relative term – you might be a mini basketcase or a bit of a grump, but the break shouldn’t have any noticeable physiological effects at least.

Performance typically starts to take a hit after about 7-10 days of inactivity. By the time you hit a two-week hiatus, you’ll almost certainly start to feel the effects of detraining on your endurance. Your mitochondrial density (more on this in a sec) will decrease and enzyme activity in your mitochondria will slow down, causing your endurance to plummet. You’ll probably also start to see an increase in body fat, especially if you’re eating the same way you were when your training was in full tilt.

Mitochondria: The Little Engines That Can

Stretch your memory all the way back to freshman year bio. You might vaguely recall your teacher saying something about the mitochondria being the “powerhouse” of a cell. How do these little blobs in your cells work their magic? With the help of oxygen, they break down carbs, fat and protein to release the energy stored inside.

The trick here is that your body can actually increase the number of mitochondria in each cell. And that’s just what it’ll do in response to increased energy needs. Increased mitochondrial density in your muscles helps to improve endurance by giving your muscles an adequate source of energy when running at a faster pace. But just as your body can increase mitochondrial density, in a classic case of ‘use it or lose it,’ the body will also decrease that density quickly in response to inactivity.

Loss Prevention

If you’re unable to train the way you normally do because of an injury, illness, or hectic schedule, try to create a modified training plan. The focus of this plan is simply to maintain the benefits of your prior training during your hiatus. Clear your training modifications with your physician before you try them, to make sure you won’t be prolonging or aggravating your injury with activity.

Whenever possible, reduce how much you train, rather than just burying your running shoes in the closet. This could mean cutting mileage, or stepping down from six workouts per week to three or four. If you have a joint injury, try working out on an elliptical to eliminate impact. For something like a stress fracture you might try cross-training in the pool. Engaging in an endurance activity other than running (like swimming) will keep your mitochondria density up, and can help you maintain your endurance when you’re ready to lace up again.

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The recent release of the Altra Torin (view Women’s colors) has many minimal and elemental runners buzzing, including Nate Sanel on his Dirty Runner column over at Runblogger. He wanted Altra Shoes with extra cushioning so much that in 2011 he glued a Hoka midsole/outsole to an Altra Instinct. Severe blisters ensued.

Now, he’s got the Torin as a better long-distance shoe. And according to him, it’s “a home run.” Read about his shoe-making adventures and his take on the Altra Torin on Runblogger.

Zero drop shoes with a little extra cush in the platform are making their way onto the scene in full force to start 2013. The Altra Torin is a leading example, offering the characteristic Altra toe box shape, which allows plenty of room for natural toe splay. No cramped pinkies here.

Keep an eye out in the next month for a foot-to-foot comparo from us of all the new “cushioned zero drop” shoes that are making their way to market, including the Saucony Virrata, Mizuno Wave Evo Cursoris, and Brooks PureDrift.

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The stars aligned this weekend for an unbelievable day in indoor track history. Breaking it down by runner, here’s Saturday’s highlights.

Mary Cain

At the New Balance games held at the historic armory, Mary Cain, the high school phenom, was about to attack a 41-year-old record in the mile. The oldest female track record on the books was about to go down. The announcer went through the start list as athletes nervously stood on the track and a bittersweet feeling was in the air.  Debbie Heald’s mile record was set at a cold-war-era US versus USSR meet. It was a true “do you believe in miracles?” moment when a small American high school girl lined up against and beat the best the USSR had to offer.  However, the feeling that the record was going to fall could not be shaken. The field was too good, the crowd too energized, and Mary Cain too strong not to dip under 4:38.5.

The gun went off and the runners filed into a single line on the banked track. Mary Cain looked eager to have the record. Running in lane two on the outside of the pack, she was wasting energy. As the race progressed she slipped into the formation and was pulled through the core of the race.

With one lap to go, Sarah Bowman of New Balance (the eventual winner of the race in 4:31.61) made a move and created a gap. Nicole Sifuentes and Mary Cain responded to the surge and put distance on the field. With 100m to go, Mary Cain looked strong and gained on the leaders. With 50m to go, the leaders made another move, leaving Cain in 3^rd.

Mary Cain’s consolation prize is not only besting but also crushing a 41-year-old record in a time of 4:32.78. That’s six seconds faster than the old record held by Heald. The record couldn’t have gone to a better athlete and bright light for the sport. Watch the race on FloTrack.

Galen Rupp

Galen Rupp is a 10k runner who was criticized during his collegiate career for not being able to kick. So a mile would be the last place you would think to find him. When word spread that he would be going after the American indoor mile record in Boston, honestly it was a bit of a laugh. The odds seemed to be stacked against him.

He was going to try and beat the mile record of Bernard Lagat, one of the greatest milers and indoor runners of all time. Galen ran an indoor mile a week earlier and could only manage a 3:57, eight seconds off the time he wanted to best. In the mile at those speeds, finding eight seconds is as hard as running a world-class mile then proceeding to do a tempo right after. But the race was set, the pacers were found and the gun would go off at almost the same time as Mary Cain’s mile, 200 miles away.

From the gun, the intentions of the race were known. Rupp slid into place behind his pacers and looked smooth every step. Through the 600 the pace was as close to perfect as one could hope. The excitement in the crowd started to build as the first pacer pulled off the track. The pace never let up and on an indoor track the speed is almost dizzying to watch. We have never seen an indoor track so packed and with so many people screaming at the top of their lungs.

With 400m to go, the final pacer stepped off the track and it was now just Galen against the clock. The pace had slipped but not far outside of the target time. With 200m to go, the taxing pace could be seen on Rupp’s face but his pace didn’t slow and the noise inside the facility only grew. Rupp sprinted to a 3:50.92, making him the fifth fastest indoor miler of all time. He missed the moon but ended up amongst the stars. Rupp soon walked off the track to finish his day’s work with a tempo run. If you have not seen it, watch the race on FloTrack. It will be one of the best races this year.

Duane Solomon

Duane Solomon has not slowed down since last year’s Olympic Trials. He was a 1:45 800m runner a year ago and is now a 1:42 800m world class runner. Now the top American in London can put another trophy on his mantle, an American record.

In his first race of 2013, Solomon broke a 26-year-old record in Glasgow, Scotland. A record that was set when he was 2 years old. He covered 600m of an indoor track in the blazing fast time of 1:15.70. Solomon displayed his dominance by taking the race wire to wire.  2012 was Solomon’s break out year and at this pace 2013 will be the year he cements his place among the American mid-distance greats.

Other Notable Runners

• Bernard Lagat 7:53.36 3k. Bernard reminds us he can lead a race from any spot on a track and finish in style with a 25 second lap.
• Lawi Lalang 7:42.79 3k. Runs the third fastest collegiate time.
• Penn State 1:24.70 4×200. Breaks the collegiate record.

Alice Running Sport duane solomon 600m, galen rupp mile record, mary cain, mary cain mile record

Today, running footwear goes well beyond traditional, cushioned daily trainers. The minimalist footwear movement came on with a vengeance in 2010-11, and some minimalist runners continue to swear by stripped-down, bare bones shoes that give them an über close to the ground feel.

For runners who want something a little more streamlined than a traditional trainer without going “barefoot,” elemental footwear is where it’s at for 2013. But what exactly is an elemental shoe? Think lower weight, lower offsets, and a platform that sits closer to the ground compared to a traditional running shoe. Some examples are the Brooks PureFlow 2 (View Men’s / View Women’s) and Saucony Kinvara (View Men’s / View Women’s). These shoes have low heel-to-toe offsets, but still offer a decent amount of cushioning.

This year we expect further growth in the elemental shoe category, along with the introduction of a few new models like the Saucony Virrata (View Men’s / View Women’s). The Virrata is part of the “zero drop with cushion” story that we’re seeing from several manufacturers.

Are you ridin’ in elemental shoes? What do you think of this trend?

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Enchiladas. Mole. Flautas. We’ll chow down on some good Mexican food whenever we get the chance, but sometimes we want something just a little lighter. One of our faves? Tacos. Here’s a fresh vegetarian take on the tried and true classic. Bonus: this dish only takes about 10 minutes to prepare, so if you’re famished after a workout it’s just the ticket.

Ingredients

• Several whole leaves of bibb lettuce, washed
• 1 can black beans
• 1 can vegetarian refried beans
• ½ medium yellow onion, roughly chopped
• 1 fresh jalapeño pepper, seeded and diced
• 1 cup cherry tomatoes, sliced
• 1 ripe avocado, thinly sliced
• ¼ cup cotija cheese, crumbled (substitute feta if cotija is not available near you)
• ¼ cup plain Greek yogurt
• 1 whole carrot, shredded
• 2 tablespoons extra virgin olive oil

How to Make ‘Em

1. Heat olive oil in medium skillet. Sautee onions.
2. Add refried beans, black beans and jalapeño pepper. Heat thoroughly.
3. Spoon bean mixture into lettuce leaves and top with cherry tomatoes, avocado, Greek yogurt, cotija cheese and carrot to garnish.
4. Enjoy!

Do you have a favorite post-workout recipe?

Alice Running Sport post-workout meal, recipe, tacos, vegetarian

In 2012 we kicked off the year with a few of our predictions for 2012 running trends, and we’re back to try our hand at trend-predicting again. First up: fantastical footwear colors! In 2012 we saw a spectrum of hues in nearly every color imaginable. But from what we’ve seen for both Spring and Fall 2013, this year footwear manufacturers are going to up the color ante even more. Here are some trends to look for:

Color on Color

We’ve seen bright shades on shoes for months now, but running footwear manufacturers are going to keep combining colors in creative and bold ways this year. Fuchsia and lime? Sure. Indigo with chartreuse and a dash of red? Why not. As you can see on the Salomon Speedcross 3 above, we think that this year, anything goes when it comes to color pairings.

Color Blocks

We’re also seeing a lot of shoes that are all (or nearly all) one bold color. The green Salomon XR Mission and salmon colored Nike LunarGlide 4 shown above are good examples of this trend.

Texture-tastic

You’ll be seeing more than just splashes of color on the footwear of 2013. Expect to see designs that incorporate a wide range of shapes and patterns to add greater visual depth to running shoes. Check out the orange Brooks PureFlow 2 above. The woven mesh upper creates a 3D look, accentuated by the fade pattern of the material.

If you’re the type of runner who likes to make a bold statement with your footwear, we think 2013 will be the perfect year for you.

Stay tuned for our next 2013 running trend prediction later this week!

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In honor of the New Year, we dusted off the Running Warehouse crystal ball and carefully crafted our top five predictions for running trends this year. Did we mention that the crystal ball has a big crack down the middle, thanks to someone in our warehouse stacking a whole pallet of GT-2000′s on top of it? That shouldn’t matter, right?

5. Those Crazy Kids

Our intuition tells us that pre-teens across the nation will continue to yell, “Run, Forrest, run!” at passing runners. Runners will likely continue to respond with the first-time-I’ve-heard-that-one eye roll and continue on their way. We think we’re going to start responding with a dramatized, “Lieutenant Dan! You got new legs!”

4. V Is for Velcro

Laces are sooooo 2012. This year, shoe manufacturers will finally give us the fastening option we really want on our performance running shoes: Velcro. Your great grandfather’s taupe-colored walkers will have nothing on you. Imagine the looks on the faces of your competitors as you blaze past in your laceless wonders.

3. Intergalactic Inspiration

The past several seasons of technical apparel have been a taste-the-rainbow color experience, but we’re looking for a twist in the coming year. What do we predict? Star Trek inspired run apparel, great for the runner who wants to transition easily from a workout to the bridge of the Enterprise (or the ticket gates of Comic-Con). Run long and prosper, anyone?

2. Moon Shoes

Nike will take its Lunar collection a step further by locating a manufacturing facility on the surface of the moon to take advantage of its near-vacuum atmosphere. “The new LunarUltra model will be priced at $230,000,” a spokesperson for Nike will add. The shoe will sell out within 10 minutes of its official launch.

1. Tread Lightly

If you love getting a workout from running on the treadmill in the gym, but wish there was a way to run outside, you’re in luck! We see the Treadmill Bike as the future of running. Now you can run and enjoy the great outdoors. If you already own one of these majestic machines…well, let’s just say you’re ahead of the curve. Yeah, that’s it.

Alright… we kid, we kid. But we will be bringing you some serious predictions for the running world of 2013, so stay tuned! Do you have any predictions for 2013, silly or serious?

Alice Running Sport running trends 2013, Treadmill Bike