Keeping in Stride - North Texas Striders

Keeping in Stride
Newsletter of the North Texas Striders
Spring 2014
A word from our ...Communications Officer
Inside this issue:
A word from our…
Volume 3, Issue 9
1
In stride with...Amory 2
In stride with…Shawn 3
So you want to…Run 4
Strides
Running fast eh? Yup, that’s what this issue is all
about. All well and good, everyone likes to be fast
don’t they? But running fast is not everything…
It feels like a lifetime ago that I was sitting in an office in central London, taking a break and doing
some idle internet surfing on our upcoming move to
North Texas. I was wondering what on earth I was
going to do with myself when we got there and I
stumbled upon a web page for ‘Flower Mound Striders’. There was a group photo of a bunch of runners, half naked it seemed, and well, “too fast looking” (you know who you are if you were in that
photo!). I dismissed it and decided that group was
just not for me.
Cont’d
5
The running boom
6
Cont’d
7
Race review: Boston
8
Cont’d
9
Cont’d
10
Book review:
14 minutes
10
Cont’d
11
Racing flats
12
Cont’d
13
Homemade chia
drinks
14
Fuel stop: fast food
15
PR’s and race times can be a mind trap. Races themselves can do it to me too. I
look at my results and think ‘hmmm’ and get a little discouraged. But then I have to
remind myself that it’s about showing up, giving it what you’ve got, and being proud
to be one of the few who even run in the first place. I’d like to be faster, who wouldn't, but even at the back of a running group (speedy or not) that doesn't judge and
are genuinely happy you came, is always plenty.
Race pace
16
We don’t ask much...
Not so fast….
It took two years and a half and full marathon before I had the courage to give the renamed North
Texas Striders a go. I turned up one cold February Texas morning, a little anxious
and not sure I would keep up. Seems I needn't have worried. Whether you are fast
or ‘slow’ the group welcomes everyone with open arms.
We (the NTXStriders) have got a bit of a reputation it seems for being a fast running
group. But I think what many potential members don't understand is that we are not
all about speed, that being a Strider is all about attitude. If you want to be challenged, if you want to be pushed and pulled, if you want help to dig deep and go
that bit further or that bit faster, no matter what your speed, the Striders are for you.
Joining the Striders was the one major move that I would credit with an improvement of my running speed and race times. Although I have gotten faster, it seems I
am still at the back as you guys are getting just plain stupid fast now! Running with
the group for me is not just fun, you guys push, pull and generally drag my a**
screaming around the streets of Flower Mound and in many a race. And although I
may hate it, I love you all for it too.
Just two things:
1. Pay your annual membership ntxstriders.com/membership/
2. Volunteer once in a while for water duty www.signupgenius.com/
go/8050F4AACAA2DA20-20142
Volume 3, Issue 9
Page 2
Keeping in Stride
In Stride With…Amory Delloro (aka "Yori O'Dell" on Facebook)
Age: 40 years young
Height/Weight: 5'7 1/2" and 155 lbs (I have
to put the 1/2 inch, it makes me feel a bit
taller )
Amory joined
the Striders
less than a
year ago.
Unfortunately
his marathon
hopes were
dashed by the
Dallas weather
last winter but
I get the
feeling this is
going to be HIS
year
Go Amory!
Occupation: I have a Bachelors Degree in
Nursing. Have been in the Industry for 20 yrs.
I specialize in Cardiovascular practice, also
known as "Open Heart Surgery". I’m currently
the Administrative Nursing Supervisor at The
Heart Hospital Baylor Denton.
Personal Philosophy: 90% of the times of how
we feel is a reaction of the 10% of the situation we are faced. We are in control of how
we react, BE PROACTIVE.
Why I joined the Striders: I'm a member only
since 2013, a novice in running. I joined the
Striders to be a part of an elite bunch of runners, (hoping that their speed and endurance
will brush off on me ). I want to hang out
and learn more about the sport and hoping
to pick the brains of this crew.
Short Term Goal: To improve my speed and
endurance. To finish my first Marathon
Amory with his adorable family From left to right: wife Anna, daughters
Alyssa, Alyanna, and youngest (center)
Alysson
Long Term Goal: I enjoy running and plan on running as long as I can, until my
body will not allow me to, not because of injury but because of old age ) Qualify
for BOSTON!
Years of Running: 2 years
Why I run: Running is my form of therapy. I run to clear my mind off of stress and
negative vibes :))
Weekly Running Program: I don't necessarily keep one but I try to run 3-4 times a
week. I have a crazy 12 hr night shift work schedule, so I normally run every morning after work, that means, hitting the road at 0800.
Favorite Distance: 13.1, just recently qualified and admitted to the Half Fanatics.
No. of races Finished: A few 5K's, 20K and 6 Half Marathons
Running PRs: 5K: 00:27:06 Half 01:57:06
Running Advice: Good Form Running Class and running with appropriate fitted
shoes.
Favorite Quotes:
"The only pressure you need to be concerned is the pressure you set upon yourself and NOT the ones that others put upon you."
“Win or Lose, for as long as you give it your ALL, you'll always come out a VICTOR.”
"Nothing in this world is permanent except CHANGE"
Volume 3, Issue 9
Page 3
In Stride with...Shawn Begley
Age: 49
Place of birth Atchison, KS
Height/Weight : 5'3 & 154lbs
Shawn is too
modest,
he doesn't
mention it
here but on
1st March he
completed
his first 50
miler.
Occupation: Train Dispatcher
Personal Hero(s) God & my dad
Personal philosophy: John 3:16
Volunteer activities: My wife & I both
volunteer in the preschool @ Fellowship
Church Grapevine
Why I volunteer: To help out where
needed
Why I joined the Striders: To meet some
new friends
Short term goal: Run a 100K
Long term goal: Run The Great Wall of
China Marathon
Shawn with Dinah, his beautiful wife and
daughter (Dinah and Ragan respectively)
Years running: 10
Weekly running program: Tue, Wed, Thurs, Sat & Sun
Why I run: To escape
Favorite training run: Trails @ Northshore
Favorite distance: Race wise 13.1, but love a nice 8 mile training run
Number of races finished: Many
Favorite race: New York City was a very cool place to
run
Running PRs: At Cowtown I PR'd on the half-1:41:12
then the following weekend completed my first 50
mile race @ Nueces 50 Miler-11:57:42
Running advice: I'm not a big speed guy but firmly
believe in consistency
Other sporting activities Cycling
Favorite book / music / TV show: The Following &
The Voice
Favorite vacation: Aruba, Barbados & anywhere on a
cruise
Favorite foods: Anamias
Favorite restaurants: Anamias.
Way to go
Shawn!
Page 4
Newsletter Title
So you want to...RUN STRIDES?
by “The Diesel”
The Striders meet once a week on Tuesdays at 5:30 am at the Mckamy middle
school track to do “Strides” (bring your own water bottle). There is a standard
“Strides” workout that we all do that typically takes about one hour.
“Basically it’s
a different
type of
workout that
helps to
improve your
overall
running
fitness level
You may ask yourself what is this thing called strides? Why do they refer to it as
Disco Track or the party workout? What does 4 by 1000 mean? Or 1200 repeats
or ladders? Basically it’s a different type of workout that helps to improve your
overall running fitness level by pushing your body out of its comfort zone. I relate
these workouts to weight lifting. The goal is to do multiple sets of repetitions to
improve your running fitness level. This is basically a different type of running
workout that involves using intervals at different speeds and durations.
So let me give you an example:
When you hear someone say 4 x 100 or “4 by 100”, they are basically saying run
100(meters or yards) 4 times with some small recovery in between. Typically recovery is about a 25 (meters or yards) walk or slow jog. I will utilize yards for future examples.
If you think about it in weightlifting terms its 4 sets of 100 yards.
by pushing
your body out
There are a number of basic workouts:
of its comfort

1 mile warm up (typically running to the track or around the track before 5:30)
zone. “

8 x 100 with 25 walk in between (~3 total laps around the track) 70% max
speed

5 X 200 with 25 walk in between (~3 total laps around the track) 80% max
speed

6 x 100 with 25 walk in between (~2 total laps around the track) 70% max
speed

5 X 200 with 25 walk in between (~3 total laps around the track) 80% on
1,2,4 90%+ on 3, 5

8 x 100 with 25 walk in between (~3 total laps around the track) 70% max
speed
Optional additional sets

5 X 200 with 25 walk in between (~3 total laps around the track) 80% on
1,2,4 90%+ on 3, 5

8 x 100 with 25 walk in between (~2 total laps around the track) 70% max
speed

1 mile cool down
There are multiple other interval workouts you can do as well like:



Mile Repeats
Ladders
Pyramids
Volume 3, Issue 9
So you want to...cont’d
Page 5
by “The Diesel”
All of these workouts involve speed training with different intervals. The goal is to
get your body out of that comfortable running zone and train your muscles to run
faster. This will improve your muscle memory and increase your overall endurance.
If you know your 5k, Half Marathon or Marathon pace you can fine tune your training
and set your intervals at very specific speeds.
For example:

4 mile repeats at mp or (marathon pace)

8 Speedwork: (2x800 @ 5k, 1600 @ 10k, 3200 @ hmp)
You can set your recovery intervals at whatever you are comfortable with (running or
walking) just don’t recover too much as the point is to keep your heart rate up so
you maximize your interval.
Also all of these workouts can be done on or off track. The track just makes it simple because you can utilize the yard markers to make your distances more exact. It
also takes out any elevation changes so your intervals are more consistent. It
makes it more social too as most everyone catches up to each other during the recovery sets.
Strides are a great way to help improve your overall running fitness. I personally do
strides almost every Tuesday and try and change up the workouts frequently.
I have been doing strides for several years and it’s actually what got me involved
with the Striders. My typical routine is Strides on Tuesday, Hill Run on Thursday
and long run on the weekend. I highly recommend this workout to anyone who
wants to improve his or her speed and overall fitness level.
See you on the road (or track!)!
Darrel
“The track
just makes
it simple
because
you can
utilize
the yard
markers to
make
your
distances
more
exact. “
Page 6
Keeping in Stride
The Running Boom
“Most
historians
would say that
Frank
Shorter’s
Olympic win
ignited the
running
movement in
the US.”
by Tom Alvey
Ever wonder how the marathons and running in
general has become some popular? Sure its
good for you, but that can’t be the only reason.
Activities that have become extremely popular
and cool have generally had some sort of spiritual leader or momentum to push them into
mainstream.
For running, I believe our disciples were some of
our early stars. Prior to 1964 the US was almost
non-existent for medals in middle distances. The
1964 Tokyo Olympics changed that trend. Billy
Mills and Bob Schul won gold medals in the
10.000 and 5,000 meters respectively. That was
the first time in history that Americans had ever
won those two events. That got people in the US
watching but not enough to get off their couch
and start running.
Then in 1972 Frank Shorter won the gold medal in the marathon in Munich. He also
won the US national cross country championships 4 years in a row starting in 1970.
Most historians would say that that Frank Shorter’s Olympic win ignited the running
movement in the US.
However, every movement must have something or someone to keep it going. And
we did.
A bigger than life runner from Coos Bay, Oregon emerged. Steve Prefontaine, known
as “Pre” to many, became famous from his gutsy front running tactics. He drew big
crowds and was a favorite in cross county and middle distance track races. He once
held the U.S. record in every long-distance event from the 2,000 meters to the
10,000 meters. He narrowly missed a medal at the 1972 Munich Olympics.
Pre enjoyed the fans. He was famous
for his quotes--one was “I don't just go
out there and run. I like to give people
watching something exciting,” and “ to
give anything other than your best is to
sacrifice the gift.” My favorite is “ A lot of
people run a race to see who is fastest. I
run to see who has the most guts, who
can punish himself into exhausting
pace, and then at the end, punish himself even more.”
Steve was training for the 1976 Montreal Olympics when he tragically died in
a car accident on May 30, 1975, at age
24. A favorite movie of mine about Pre’s
life is “Without limits.”
Volume 3, Issue 9
Page 7
Cont’d
Then there was a relative unknown hippy from New England who won the 1975 Boston Marathon and set an American record in the process. Bill Rogers went on to win
the Boston and NYC marathons 4 times each. He raced frequently and could be seen
winning road races all over the country. Some would say he pioneered making a business out of running. In the early 70’s, runners always had to have another means to
make money. Even if they took money as appearance fees, it had to be under the table or risk being disqualified for Olympic events. Bill pushed for change and above the
table winnings to help support the athletes to compete on an international stage. The
unfairness was that most of the European countries and Eastern block governments
supported their athletes, allowing them to have time to dedicate themselves to training.
Now Frank, Pre, and Bill weren’t the only ones. We
were fortunate to have several great runners emerge
from the US and internationally during the 70’s and
into the 80’s. Grete Waitz won more NYC Marathons
than any other runner in history---a record 9 times!
On her first attempt in 1978 at the marathon in NYC,
she set the world record with a time of 2 hours 32
minutes 30 seconds. She subsequently lowered the
world standard three more times. In addition to her
New York City victories, she twice set the world record at 3,000 meters, and set world records at distances of 8 kilometers, 10 kilometers, 15 kilometers
and 10 miles. She won the London Marathon twice,
the Stockholm Marathon once and the world championship marathon in 1983
She was humble and great running role model. Unfortunately, in 2011 Grete died of cancer at the
young age of 57. The sport lost the queen of running.
“Some
would
say he
(Bill Rogers)
pioneered
making
a business
out of
running.”
Grete Waitz
Of course there were others that came to prominence during that time--Allison Roe,
Jim Ryan, Alberto Salazar, Joanie Benoit, Marty Liquori, Mary Decker, Dick Beardsly,
and so on.
Better yet, in the 80’s the myths about how running could harm you were proven fictional. Yes, a common belief was that high mileage running was bad for your heart
and knees. Kenneth Cooper did many scientific studies to prove running was beneficial to your health, along with published works from famous authors like Jim Fixx and
George Sheehan.
So in conclusion, we have many people to thank that helped bring running to the
prominence it is today. I would go as far to say many of us wouldn’t be running today
without the contribution of those stars.
Tom
“we have
many
people to
thank that
helped
bring
running
to the
prominence
it is
today.“
Page 8
Volume 3, Issue 9
Race Review: Boston Marathon x 2
by Lori Gillespie and Tony Stone
Lori’s Account:
The Boston Marathon is the quest of most runners. Ask
any runner and they can tell you in a heartbeat what
their qualifying time needs to be. I have always been on
the edge of qualifying just never quite enough so when I
did, I was more than excited, it was hard to believe that I
finally made it...I was going to Boston in 2014.
In March of 2013 I ran the Napa Valley Marathon. My
qualifying time was 3 hours and 55 minutes. I finished
in 3:52. Although this time was not a pr for me I was
happy because I was able to accomplish my goal and
enjoy a few wineries the day before!
“The best
part was
entering
the line
for my bib,
it just
got real”
The day finally came…we were heading to Boston. We
arrived in Boston the Saturday before the race and the
first thing on our agenda was the Expo. The best part
Our gorgeous girls get ready to
was entering the line for my bib, it just got real…I got to
run Boston
the volunteer who check my ID and then handed it over
(it was like the golden ticket). The expo was massive
and all you could see were a sea of orange jackets (which I couldn’t resist) it was almost
impossible to maneuver yourself around to the different vendors.
Getting to the starting line was quite an ordeal, but I have to say it was very well organized.
The morning began at 4am and we started our journey. The first leg was a 30 minute cab
ride to a group of runners who had chartered a bus. That bus would then take us to a family
who lived in Hopkinton. This family was so amazing to open up their home to us where we
stayed incredibly comfortable until it was time to head to the school where we would be directed to our corrals. We arrived at the school about an hour and half before start time, that
was 11:00 for me, and yes we have been up since 4am and yes any other race we would
have been done by now. When it was time to feed into the corrals we walked 0.7 mile to the
start. With every step I still couldn’t believe it was happening.
The race starts, off we go. The race starts and it all
downhill at first everyone warned me not to fly down the
hills, it’s hard because you are fresh and so excited but
you have to hold up because the continuous down hill
will wear out your legs. I watched my time mile by mile
to stay on track, I knew the hills were coming and had to
have gas. The halfway mark was Wesley collage with all
the girls and their signs to persuade a kiss. The crowds
were amazing and I couldn’t help but smile. The hills
“Wesley collage with all the girls stared to roll and the temp climbed. I looked at my Garmin and my race pace was slowing down, my legs were
and their signs
getting VERY heaving and I knew my goal time was slipto persuade a kiss.”
ping away. My body was feeling heavy but so was my
heart…it was heavy because it was full of joy and pride
to be part of such an amazing event. This run was for the people in Boston and I was so
thankful to be part of the event.
This marathon was like no other and will probably never be as symbolic. The last few miles
coming in you could feel the vibrations in the air from everyone screaming. It is hard to
imagine that everyone is yelling for you and cheering you on, and calling your name. I know I
did not run the best race, but the people of Boston gave me the feelings that could equate to
a runner who just won the race, and I will never forget that feeling.
Hope to go back again!
Volume 3, Issue 9
Page 9
Cont’d
Tony’s Account:
Like many of the best experiences in life, it wasn’t really planned. When I finished the Chicago
marathon in 2012 with a time of 3:15 one of the other Striders at the race asked if that was
fast enough to qualify for Boston. I didn’t know so checked on the web. And yes, I was in.
Then I checked the date and no, I was not in as I had a business commitment in Europe that
made it impossible to be in Boston 2013. Never mind, the qualifying times last for two years
so 2014 become a real option.
Fast-forward to 19th April, 2014 and the Expo. This was the first time when it really hit home
that I was really going to run the 118th Boston Marathon, a race so steeped in history. To get
to the Expo we walked past the finish line and watched some of the kids that were running a
5k relay. Many people in the street were proudly wearing race apparel from previous years,
more proof that this race has such a loyal and dedicated fan base. Bib collection was smooth
and well organised. I guess it has to be with 35,000 runners! The Expo was very busy and
rather crowded. Maybe I am just used to Texas sized buildings and events but the convention
centre hall where the Expo was jam packed with people and hard to navigate around. So we
drank a (small) free beer, collected some free samples and left.
Sunday was a day to relax and fuel. Clare and I enjoyed a dim-sum feast mid-morning which
was a great way to build my reserves for the race. Then it was a case of relaxing before a big
bowl of noodles and a relaxing evening in the hotel. You know you are in a major city when
the evening is punctuated by sirens!
“This was the
first time when
it really
hit home
that I was
really going to
run the
118th Boston
Marathon,
a race so
steeped in
history.”
Race day and a relatively civilised alarm
time of 6am. I was in the first coral of
wave two which meant a start time of
10:25am. Bus transport was scheduled at
7am from the Common, just 10 minutes
walk from our hotel. Before getting on the
bus we lifted our throw-away shirts to
show our bibs three times. Boston is an A
to B course which starts 26 miles from
downtown. The bus ride seemed to take
forever and it crossed my mind that we
would have to run back every mile that the bus was taking us away from the finish. Eventually
we turned on to smaller roads and the bus unloaded. More bib checks and we were in the
huge pre-race holding area with porta-potties, food and a grassy area covered with runners
trying to relax – many wrapped in reflective blankets or colourful clothes destined for donation to charity before the start of the race. I had over an hour to kill and was happy to see Kiet
and Kelley – familiar faces helping me to relax and enjoy the pre-race buzz.
Time to move and we start walking to the corals. First bib inspection. Then the runners were
channelled out of the pre-race area and onto a road that led to the starting corrals. The walk
was somewhere between a half mile and a mile and a good opportunity to warm up the legs
and shed the last few pieces of throw-away clothing. My timing was perfect because I showed
my bib, entered the back of corral 1 and only had to wait 30 seconds before the starting gun.
So off we go. I knew it was downhill and I needed to be careful not to go out too fast. It is one
thing to know something and another to actually do it! The course was along a mid-size road
and lined with spectators. The pace of the runners around me was around 7 minute/mile and
I knew this was too quick for me so I tried to slow down a bit and lean back to avoid depleting
my quads so early in the race. Around mile 6 I came up behind Team Hoyt. It was easy to tell
when you got close because the noise from the crowd cheering for this incredible father-son
team was almost deafening – and inspirational.
(cont’d on next page...)
“Team Hoyt—incredible fatherson team...inspirational”
Page 10
Volume 3, Issue 9
Race Review: Boston cont’d
Half way and my Garmin said 1:33. Even if I felt good I knew that the hills ahead would bring
pain and suffering as I had gone out too fast. It was also getting warm as the sun was directly overhead and even the trees by the side of the road provided no shade. The next
sounds of noise and entertainment were the college girls. Several hundred imploring the
runners to kiss them. The energy levels amongst these students were impressive and made
me smile and pick up my pace a little. Next came Heartbreak Hill. This is when the smart
runners start to excel and some who have overdone it in the first half start to walk. I’d put
myself between these two groups.
There had been tremendous support along the whole course
but coming into the city area and particularly the final mile the
atmosphere was just electric. Maybe the crowds were still on
a high from Meb’s incredible victory or maybe Boston is always like this. Whatever the reason, it was impossible not to
respond to the incredible level of cheering. One last turn and
the finish line was in sight. Legs on fire and ears under constant assault I put everything I had left into the finishing
stretch. Collect a medal, keep moving, keep moving, water,
keep moving, fancy thermal cape, keep moving, keep moving
and eventually out of the finish section. Slow walk back to the
hotel (1/2 mile – 20 minutes) then sit down.
Everyone’s a winner...
Reflections: I have run tougher courses. I’ve also run longer
races and raced in worse weather. 3:27 was not my fastest
time. But the Boston Marathon was a unique race, very
memorable and probably the most emotionally charged sporting event I have even been part of.
Book Review: 14 Minutes
“The concept
of “junk
miles” (that is,
dawdling
workouts that
look impressive
in a training log
but do nothing
to increase
your speed)
was anathema
to me. “
by Bill Vesterman
A great read is Alberto Salazar’s memoirs, 14 Minutes. In his early running days, Salazar formed his
beliefs about running:
“Winning and losing were important, of course, but
because other runners were involved, victory was to
a certain degree out of your control. But a PR—
bettering your previous best effort at a given distance—was entirely a matter of individual resolve.”
He worked with the coach of Bill Rogers, named Bill
Squires:
“Rather than high volume, Squires based his system
on long intervals; that is, running long but not prohibitively long distances at the maximum speed possible. My weekly mileage topped out at around 70,
but a high percentage of those miles were logged in
the long intervals, run in the company of older, more
experienced, and more accomplished athletes. This mode of training is far different
from the ‘long slow distance’ philosophy then in vogue among citizen-athletes. The
concept of “junk miles” (that is, dawdling workouts that look impressive in a training
log but do nothing to increase your speed) was anathema to me. I devoted each
moment of my running—each moment of my life—to getting faster.”
Page 11
Volume 3, Issue 9
Cont’d
As he embraced these concepts, he began to see significant improvement in his ability to compete with the best runners in the world.
“So the spring and summer of 1975, when I was 16, turned out to be a momentous
and productive period for me . . . Within a 5-month period, I had watched my training
partner Bill Rodgers win the Boston Marathon [and I] logged a world record [for a 16year-old in the 5000 meters] . . . the inner change was most important. I was quickly
building an unshakable conviction that no opponent would push harder than me.
Maybe . . . a runner would be more talented, but he wouldn’t be tougher.”
Around this time, Salazar was with a friend
“and I told him my . . . resolution: I was going to bag the WR in the marathon one day.
. .he believed me. But it wouldn’t have made any difference if he hadn’t . . . What
was important was that I believed my own dream . . . I had watched Bill Rodgers up
close every day for months. I had goofed and traveled and eaten with him, busted
through the same killer 6 x 1 mile interval workouts with him. I knew how hard he
trained, the way he approached a race, the texture of his mental toughness—and
from all this I knew that, some day I was capable of matching what he’d achieved.
“Moreover, [Coach] Bill Squires had laid out a concrete, detailed, long-range plan for
me to meet this goal. Belief itself is hardly enough for you to embody a dream, but if
you don’t state your goal, there’s no chance at all that you’ll meet it. Once I declared
my intention to [my friend]—once I believed it myself—I had no choice but to do everything within my power to achieve my very specific desire. Mastering the marathon
became the supreme goal of my life.”
He goes on to say
“The great runner continually interrogates himself. How badly do I want it? How
much of my soul am I going to put into this? How lost am I willing to feel? To what
degree will I fight against the natural defense mechanism that protects me against
losing and pain? How bitterly will I reject failure?”
This is a great book by a former world record holder, New York Marathon winner and
Boston Marathon winner. Hope you get a chance to read it.
Alberto Salazar,
winner Boston
Marathon 1982
(pictured with
runner up
Richard Beardsley,
right )
“14 Minutes” is available from Amazon from $12.47
I was
quickly
building
an unshakable
conviction
that no
opponent
would push
harder than
me.
Maybe . . . a
runner would
be more
talented,
but he
wouldn’t be
tougher.”
Page 12
Volume 3, Issue 9
Racing Flats
by Brian Salin of Run On!
So now it’s race season, you’ve read all this newsletter and got it into your head that
you’d just like to tune into your inner speedster. What else might you need, apart from
a super sleek, speedy flat running shoe for your upcoming spring race debut? Here’s
a look at what shoes are available in Run On! just now. And a little help to look beyond the style and color (yes, they all look fast!!)
Saucony Fastwitch 6
Check out the
full range on
their
Shoe Wall
at Run On!
And tell them
you are a
Strider to get
a special 10%
discount!
The Saucony Fastwitch 6 is a light weight stability racing flat that weighs in at just 6.9
ounces (for a size 9). The new FlexFlim overlays on the upper allows for a seamless
and less constrictive fit. The midsole is made up of an advanced EVA blend that creates a fast, responsive feel. With a stack height of 18mm in the heel, and 14mm in
the forefoot, this 4mm heel-to-toe drop is perfect
for those who are looking for a more minimal feel.
The outsole is composed of an XT-900 carbon rubber material that provides traction suitable for all
weather conditions. The Fastwitch 6 has a mild
posting for moderate pronators, who are looking
for a shoe which can be used from 5ks up to the
full marathons.
Brooks Racer ST 5
For those looking for "more" shoe, the Brooks Racer ST 5 is perfect for mild to moderate pronators. Weighing in at 8.6 ounces (for a size 9), this lightweight weight shoe
can be used to race anything from 5ks to marathons, and has the durability to withstand daily training. With a stack height of 28mm in the heel, and 16mm in the forefoot, this 12mm heel-to-toe drop provides more
cushioning for heel strikers. The outsole has more
ground contact which allows for the foot to move
more naturally from stride to stride. The sole’s
horizontal flex grooves allow more flexibility in the
forefoot.
Brooks T7 Racer
The Brooks T7 Racer is a racing flat built for the efficient neutral runner. Weighing in
at 6.4 ounces (for a size 9), the T7 Racer provides just enough cushioning for 5ks to
half marathons, and full marathons for the stronger foot. This 12mm heel-to-toe drop
has a stack height of 24mm in the heel and
12mm in the forefoot. With its asymmetrical lacing, the upper works perfectly with the anatomy of
the foot, and will support the arch from start to
finish. The flexible midsole provides easy, efficient
movement from heel-to-toe, while creating a responsive feel.
Volume 3, Issue 9
Page 13
Cont’d
Newton Distance
The Newton Distance is a neutral shoe for those looking for more midfoot and forefoot striking. This 7.0 ounce shoe (size 9) is a perfect for racing flat, and can even be
used as a regular training shoe. With a 2mm heel-to-toe drop, the Distance will satisfy anyone looking for a more minimal feel. Newton’s new five lug technology in the
forefoot helps absorb impact and adds
increase responsiveness; similar to a
trampoline. The Distance also has excellent heel cushioning for when fatigue
sets in. For those who pronate, don’t
worry: Newton also has the Distance S,
which allows over pronators to experience this new technology. Hello Better.
Adidas Adios Boost
Weighing in at 8.1 ounces, this long time popular racing flat of the marathon is now
powered by Adidas’ new boost foam technology. The result is a platform with a more
responsive, bouncy feel than traditional EVA foam. This midsole is also 30% more
temperature resistant than EVA, which
will allow it to retain its structure and
softness. The Adios Boost is engineered
with a blown Continental rubber outsole
that will offer better traction for all types
of weather. The 10.4mm heel-to-toe drop
provides enough cushioning and is perfect for 5ks to full marathons.
Meet Brian Salin, who wrote this article and is the assistant manager at Run On! Flower Mound. He has
been working for Run On! for a little over a year and a
half. His running background in his own words:
“I started running back in 7th grade, and found that I
was pretty good at it. I ran high school cross country
and track at Southlake Carroll and loved every second of it. Going into college I eventually got into swimming and biking, and joined the Texas A&M triathlon
team. I'm now competing in a wide mix of local races
both road racing and triathlons. My long term goal is
Ironman Boulder this coming August, and hopefully a
50k trail race at the end of the year.”
Thanks for the newsletter contribution Brian and good luck in Boulder!
Run On!
2701 Cross Timbers Road
Suite 260
Flower Mound, TX 75028
Tel: 972-691-4230
Hrs:
Mon-Fri 10am-7pm
Sat 10am-6pm
Sun 12pm-5pm
www.runontexas.com
Keeping in Stride
Homemade Chia Drink
“While I
enjoyed the
convenience
of the pouch,
the unit cost
seemed
high.”
Page 14
by Ron Knight
A few years ago fellow Strider Tony Stone turned me on to
the benefits of chia seeds as a great way to hydrate before
and rehydrate after running. Earlier this year I came across
a prepackaged chia drink product marketed under the
name “Mama Chia”. The first product I sampled from
Sprouts was a 10 oz glass bottle containing chia seeds in a
glass bottle containing fruit juice. I enjoyed the product. I
also came across the small Mama Chia 3.5 oz squeeze
pouches.
While I enjoyed the convenience of the pouch, the unit
cost seemed high. Hence I decided to make my own chia
drink using a Mama Chia 10 oz. drink bottle that I recycled. The ingredients are simple: chia seeds and any potable liquid you choose. I experimented with water and other
juices but settled on Oceanspray Cranberry/Blackberry/
Blueberry juice for my personal taste. I buy the chia seeds
in buy from Sprouts.
My recipe is to pour 2 tablespoons of dry chia seeds into
the 10 oz. glass Mama Chia bottle; then fill the bottle with
8 ounces of Oceanspray juice. (I learned that due to the
swelling of the chia seeds I need to NOT fill the bottle to the
top with liquid!). Any potable liquid and any drink container
would work.
After combining the seeds and liquid I place the metal cap
on the bottle and place the bottle in the refrigerator. After a
while the chia seeds have absorbed liquid and I have a delicious chia drink that I use pre-run and post-run. It is more
economical that buying the small retail products.
Why Chia?
Chia was first cultivated by the ancient Aztecs who'd go on forced marches for days
surviving only on chia, yet being able to sustain high energy levels. These days, chia
is grown commercially in Southern America and Australia is the world's largest producer.
What defines chia seeds?
 They contain high levels of omega-3 fatty acids; in fact higher levels than flax
seeds
 The seeds contain 20% protein, 34% oil, 25% dietary fiber and significant levels
of antioxidants
 The oil from the seeds contains approximately 64% of omega-3 fatty acid
 2 tablespoons (25g) provide 7g of dietary fiber including calcium, magnesium,
zinc and copper

Chia is gluten-free, do not contain sodium and have a nutty flavor; use in baking
goods or sprinkle over mueslis, yogurts and salads
Volume 3, Issue 9
Page 15
The seeds are very durable as they don't get rancid; simply store in a cupboard or
refrigerator for months
Why is it best to consume soaked chia?
Try the recipe for chia drinks and see how the gel reaction forms. This happens due
to the soluble fiber. The same gel-forming phenomenon takes place in the stomach
every time foods are eaten that contain these gummy fibers. The gel that is then
formed in the stomach creates a physical barrier between carbohydrates and the
digestive enzymes that break them down. As a consequence, this process slows the
conversion of carbs into sugar.
That's the reason why athletes who regularly consume chia say that they don't suffer
from sugar crashes resulting in dizziness and decreasing performance. The slowing
conversion creates endurance. Prolonging this conversion once again stabilizes
metabolic changes and creates a longer duration in the fueling effects of carbohydrates.
Finally:
Chia also has hydrophilic properties meaning that they have the ability to absorb
more than 12x their weight in water; by holding on to water the ability to prolong
hydration is guaranteed.
The seeds help to retain moisture and regulate the body's absorption of nutrients
while maintaining the electrolyte balance which is an important issue for any endurance athlete.
So go on, pick up some chia next time you are in Sprouts and make your own super
charged drinks!
Fuel Stop: Fast Food!
by Clare Stone
Super Healthy Salmon Burgers







4 boneless, skinless salmon fillets, about 1lb 4oz
in total, cut into chunks
2 tbsp Thai red curry paste
thumb-size piece fresh root ginger, grated
1 tsp soy sauce
1 small bunch coriander, chopped
1 tsp vegetable oil
Burger fixin’s to serve, e.g. wholemeal burger buns, sliced avocado, Thai sweet
chili sauce or mayonnaise, jalapenos, lemon or lime, crispy lettuce, etc
1. Tip the salmon into a food processor with the paste, ginger, soy and chopped coriander. Pulse until roughly minced. Tip out the mix and shape into 4 burgers. Heat
the oil in a non-stick frying pan, then fry the burgers for 4-5 mins on each side, turning until crisp and cooked through.
2. Meanwhile prep your burger fixin’s. Assemble your burgers how you like them.
Alternatively serve accompanied with a green salad and rice.
“...athletes
who regularly
consume
chia say that
they don't
suffer from
sugar crashes
resulting
in dizziness
and
decreasing
performance.”
Keeping in Stride
Page 16
Race Pace
Your officers are:
Still Sore
President
02/23/14 Cowtown Half, Full and Ultra Marathon, Fort Worth, TX: Troy (1:48), Sonia
(1:44), Tony (1:34), Jamie (1:52), Shawn
(1:41), Steve Z (1:33), Tom (1:46), Brian
(1:35), Steve S. (1:39), Lee (1:41), Scott B.
(1:45), Scott J. (1:56), Ellen (1:55), Christine
(2:02), Lori G (1:49), Marty (1:44), Bill (1:38),
Tobin (1:26), Evelyn (1:58), Jennifer V (1:53),
Clare (1:54), Dirk (3:25), Matt (3:24, pacing),
Jeff (5:08), Mark (4:18), Kevin (6:12), Kelley
(3:34), Harry (4:15)
Tom
Vice-President Keith
Treasurer
Harry
Membership
Mark
Social Chair
Brian
Apparel
Lori
03/15/14 Dash Down Greenville 5k, Dallas
TX: Brian 19:41, Steven S, (20.53), Scott J.
(22:56)
IT
Rachel
03/22/14 13.1 New York Half Marathon, NY: Raquel (2:15), Melanie (1:57)
Communications
Clare
03/23/14 Rock n Roll Half Marathon, Dallas, TX: Matt (1:22), Tom (1:45), Darrel
(1:38), Brian (1:38), Rachel (1:26), Jennifer V. (1:51), Evelyn (1:55), Amory (2:03),
Scott B (1:43)
03/23/14 Bataan Memorial Death March, White Sands, NM: Dirk (3:53)
04/05/14 Irving Marathon & Half Marathon, Irving, TX: Gabe (1:34), Cecilia
(1:58), Kevin (5:36)
04/06/14 Big D Half Marathon, Dallas, TX: Ron (1:59), Jennifer V. (1:53)
04/06/14 Ironman Texas 70.3, Galveston, TX: John S. (5:07), Tony (5:13), Steven
S. (5:35), Ellen (5:38), Clare (6:09)
04/13/14 Caveman Triathlon, TX: Ellen (1:22), Raquel (1:37), Melanie (1:35),
Scott B (1:19), Lee (1:13)
04/21/14 Boston Marathon, Boston MA: Lori (4:17), Sonia (3:43), Jennifer
(3:41), Kiet (2:56), Tony (3:27), Rachel (3:06), Kelley (3:29)
04/26/14 One Ale of a Trail 5m, Lewisville, TX: Tobin (33:36), Carter Moates
(35:26) Dirk (36:53), Scott J (40:18), Yolanda (44:20), Ben C. (47;12), Bobbie
(48:24)
04/26/14 Running Moms Rock 5k, Highland Village, TX: Melissa (17:57)
04/27/14 Oklahoma City Marathon, OK: Brian (3:39)
In training
05/04/14 Texasman Triathlon, Lake Ray Roberts, TX: John S, Scott B, Tony, Lee
05/17/14 Wellington 5K run, Flower Mound TX: Tom, don’t forget Striders will
work the water stop again this year so we expect a bigger turnout!
06/07/14 xSightment 5K), Colleyville TX: Tom