Brennan's Three Summer Favorites
Brennan and Asher sport Goodr Wrap Gs
Summer is here and we have the gear!
We asked the staff what three things they are particularly loving on their adventures this summer. Read on for Brennan’s current top three summer favorites…
QALO Rings - Contrary to what your summer bible camp counselor may have told you, you do not have to be married or engaged to slip on a QALO ring during exercise. Whether holy matrimony or adventurous independence, a silicone band is the easiest way to signal your commitments to relationships or fashion. If you favor simplicity, or you want a plain ring that you can wear every day, QALO has their simple, classic band. But if you want a little more out of your rubber jewelry, they offer different features: polished, beveled edge, etched designs. There's even a compostable one! QALO is great year-round, but its rings are especially helpful in the summer. On any given day, you could lose your ring to sweat as your fingers turn into mini slip-n-slides, or you could be a little too close to your ring as your fingers swell with heat and blood flow. QALO gives you a little breathing room if your fingers swell, and it's grippier than a traditional metal band. My wife and I both have rings, and we've yet to have any issues. We run, hike, and even swim in them!
Good Wrap G - Ever been sweating and hustling on your summer run and thought, "Gee, I know running isn't in the X-Games, but this sure feels extreme"? Turns out Goodr knows the feeling, and they want pounding downhill pavement to feel like Shaun White shooting down the halfpipe. Already known for their outrageous nicknaming, Goodr also makes some outrageous shades: The Wrap G's. These are for your midday, 100% humidity, clear sky, angry sun runs. You won't find any greater coverage in a pair of sunglasses, and these are made to take a beating. Better yet, if you belong with me in the big head club, the Wrap G's have one of the most generous fits in Goodr's lineup. Of course, these will carry over to any other sport of your choice too. These are easily my favorite glasses from Goodr, and they're at Terra now! (p.s., If you do find yourself in a wintry extreme sport, you can always check out Goodr's Snow-G, their speciality snow goggles.)
Injinji Mini Crew - Toe socks are like vitamins. Everyone knows you should probably use them, but it doesn't always seem worth it. And there's a sneaking suspicion that the whole thing is a scam, health gurus laughing at us as they enjoy their Taco Bell and classic Hanes socks and our money. BUT. Some similes are bad, and thankfully this one sucks! Toe socks are in fact not like vitamins at all, and I heartily recommend them to all y'all. I don't think you need to throw out every pair in your sock drawer (though certainly use this as an opportunity for a summer cleanse), but toe socks really offer something a bit different. If you find yourself plagued with blisters, bent toes, or lost toenails, especially in the summer, check out Injinji. They're the most respected brand in the (relatively small) toe sock game. The benefit of toe socks is that each of your digits gets a little wrap of protection, saving the delicate skin between your toes from the extra friction produced while running. This can be a real lifesaver in the summer as sweaty feet can up the friction. Injinji's socks are just as quality as any other brand we carry, so you can rest easy that you're getting good materials and construction.
Brittany's Three Summer Favorites
Summer is here and we have the gear!
We asked the staff what three things they are particularly loving on their adventures this summer. Read on for Brittany’s current top three summer favorites…
Brooks Chaser 5 inch shorts: I wear these all day AND for every single run in the summer. The waistband is thick and comfortable and the length is perfect for wearing around or sweating in. This year's version of the short has a pocket in the small of your back big enough to hold a phone. It's so comfy, I literally "lose" my phone and it's in my pocket and I don't even notice! I am constantly doing laundry just so I can get these shorts to wear again!
Feetures Elite Compression Sock
Junk headbands: These are also great for wearing around and for running! Great for guys or girls, they are moisture wicking and lightweight. They stay put once you start sweating, which let's be honest, is the second you walk out the door these days! I love all the fun patterns and solids.
Feetures socks: If you are dealing with blisters, hot spots, or any kind of rubbing, don't just blame your shoes. These are more often evidence of sweaty cotton socks. Feetures socks are moisture wicking, meaning they will keep the skin drier than cotton or a cotton/poly blend sock. The Elite sock has great compression and a deep heel, so they won't move around inside your shoe. I wear them any time I have closed-toed shoes on in the summer because my feet get sweaty pretty quick, but I am especially sure to have them on when working out!
Honorable mentions: Goodr sunglasses, Skratch Labs hydration, Brooks Drive 3 Pocket bra, Body Glide
Tiff's Three Summer Favorites
Summer is here and we have the gear!
Skratch comes in bulk bags or single servings.
We asked the staff what three things they are particularly loving on their adventures this summer. Read on for Tiff’s current top three summer favorites
Skratch Hydration — I sweat a lot all of the time but once our HUMID Tennessee summer arrives I come back from my runs looking like I jumped in a pool (fun fact: once, after I had just finished a run, someone asked me if I had indeed gone swimming… so no, I’m not even being hyperbolic). All of that sweat means not only losing water but also losing electrolytes. I have found that I am someone who is particularly sensitive to losing electrolytes in sweat (another fun fact: people lose different amounts of electrolytes in their sweat, some people lose a little, some people lose a lot). If things really get off for me I can end up with a migraine. Because of this I am constantly trying to keep myself properly hydrated in the summer. I have been a fan of Nuun Hydration for a long time and I still drink it religiously — with only 1 gram of sugar and 15 calories, it is perfect for almost any occasion. Recently, however, I have also been loving Skratch Hydration. Skratch is a powder instead of a tablet and because of this it dissolves almost instantly (just give it a good shake). It is also made with real fruit and has more sugar in it than Nuun (about 17-19 grams depending on the flavor versus that 1 gram in Nuun) and clocks in at about 80 cals a serving. Beyond giving you some energy during a workout, the sugar speeds up the rehydration process in the gut and, with its real fruit, it tastes delicious. Skratch has been a daily summer go-to for me!
Terra Sweatshirt — Why is a sweatshirt on my summer go-to list? Because during the summer months people turn up the air conditioning inside to the point that I feel like I am in the artic tundra (especially if I’m wearing shorts). Unbearable. I try to always have some kind of light jacket or sweater nearby for these occasions and the Terra sweatshirt delivers. It is lightweight for a sweatshirt so you’re not sweating in it but staying just the right temp. It is also perfect for summer evenings sitting on the porch or by the campfire. Plus it looks good! So many reasons to love this Terra classic.
Lems Boulder Boot Summit tackling Great Sand Dunes National Park
Lems Boulder Boot Summit — Okay, it’s true, we don’t carry this model IN the store but we do carry it and will order it for you. This is my new hiking boot and I am obsessed. It has that generous foot bed like all of Lems (think Altra’s footshape shoes but not only in running shoes) so your toes can splay out happily even after hiking many miles, and it is a waterproof leather so it is both functional and sharp looking (they also have a waterproof vegan canvas version). The difference between this Boulder Boot and the original model is that the tread is much more aggressive making it a true hiking boot. This shoe took me all over Colorado this summer and found itself over a huge range of landscapes from slushy snow, to up and over sand dunes, to rocky trails and in creeks — it performed like a champ. This earns it a spot in my top 3 summer Terra items!
Honorable Mentions — Goodrs, Klean Freak wipes, Terra Summer Sizzler beach mat.
Where to run in and around Cleveland (and beyond)!
Whether you live here or are simply visiting, Cleveland, Tennessee is a treat for runners of all ability levels! From our town’s tried and true Greenway system, to our beautiful donwtown, to the spoil of gorgeous trails and greenway systems within a 30 minute drive, there are ample options for whatever kind of running experience you are looking to have. The following list is simply to help get you started — there are many more trails that could be added to this list! If you have any questions, feel free to stop by Terra Running Company in downtown Cleveland and our friendly staff will be happy to help.
Have a favorite path or trail that didn’t make our list? Let us know in the comments below!
Cleveland/Bradley County Greenway — arguably the best place to run in Cleveland is “the Greenway.” With over 5 miles of unbroken, lighted path along Mouse Creek, the Greenway runs through the heart of Cleveland and through Greenway and Tinsely Parks. Great for out and back runs both long and short, the Greenway has bathrooms and water fountains at various points along the way. For more information and directions to parking and access points, check out their website at http://www.cbcgreenway.com.
Tinsley Park — Tinsley Park is a great access point to the Greenway with bathrooms, water fountains, and the option to head north toward Mohawk Drive, south toward Greenway Park, or east to the Casteel Connector which goes under Keith Street and meets up with Ocoee Street which has a sidewalk until 25th Street. The complex also has dog parks, baseball fields, a swimming pool, pickle ball and tennis courts, etc.
The Lee University Forum at dawn
Greenway Park — Another excellent access point to the Greenway for which it is named, Greenway Park has more bathrooms and water fountains, and is located across from Cleveland High School. Ample parking is available.
Cleveland’s Historic Downtown — Stop by Terra Running Company located at 90 N. Ocoee Street to grab some nutrition before running around downtown and taking in all of the beautiful old brick buildings. Head south down Church Street and run around the Old Woolen Mill, cross back over Inman Street (wait for the stoplight!) and run by the newly renovated Sanda Mill Lofts, come back up First Street and pass First Street Square, and head down into Cleveland’s Historic Neighborhood. Wander down Harle Avenue, pass bustling Deer Park (which has more bathrooms and water), jaunt down Centenary Avenue and take in all of the beautiful homes, before ending your run back at Terra/Cleveland Coffee & Market for some water and a coffee. Not feeling coffee? Meet up with some friends at Mash & Hops or The Press for a post run pint.
Lee University Campus — Running on Lee’s beautiful campus pairs perfectly with a run around Cleveland’s Historic Downtown as they are the same area. Run the length of Parker Street/Paul Conn Parkway to take in most of campus. Run the 1/4 loop around Schimmels Park at the north end of campus before heading back south. Runners can access the Forum loop (the loop of sidewalk in front of Lee’s biggest clocktower) easily from Church Street or climb up the stairs next to the Nursing Building off of Paul Conn Parkway. The Forum loop is a great place to practice speed work or run/walk intervals.
Schimmels Park — Located on the north end of Lee University’s campus, Schimmels Park is a part of the Cleveland/Bradley County Greenway System. Though the park is small with approx. a 1/4 mile of sidewalk, it is serene with large trees, and Mouse Creek running through it. Parking is available though bathrooms are not. Runner’s can access a Greenway extension from Schimmels Park by crossing the crosswalk at 20th Street. The extension will take them on the backside of the Lee University Track (which sadly, is not open to the public) and then under 25th Street. Those wanting a longer run can loop up onto the sidewalk along 25th Street either east or west and head into some more neighborhoods where hills can be found.
Enterprise South Nature Park
Fletcher Park — a beautiful 70 acre park with a 1.5 mile path, Fletcher Park is a great option for those who want the serenity of nature but still want to stick to pavement instead of trails. It is worth noting that the path does get muddy at points so runners will still want to use caution! Restrooms and parking are available.
Johnston Woods — Located a 10 minute drive south of Cleveland off of Highway 11, Johnston Woods is a favorite for those who want to get in a trail run in (or mountain bike ride or hike) but don’t have time to head out to the mountains. A beautiful property owned by Broad Street United Methodist, the church has generously made their trails available to the public. There is also a retreat center and a forest school that operates on the property. Runners can choose the “White Loop” which is approximately 1 mile or the “Blue Loop” which is a little under 3 miles. For a longer run, add both together. There is a porta-potty off of the parking lot but no facilities otherwise. The park closes at dusk.
Enterprise South Nature Park — Located off of Interstate 75 at exit 9 Enterprise Nature Park is a beautiful Hamilton county park built on the grounds of an old dynamite factory (yes, you read that correctly). Stop into the vistors center on your way in for bathrooms and water and read up on the history of the park and the large bunkers that you will see throughout the property. Free park maps are also available to help you navigate which paths you would like to explore, though maps are also posted at various trailheads throughout the park; a number for a park ranger will also be posted. Runners can choose to run on a variety of well-maintained trails or explore the one-way road that goes around the park. This is a busy park so be prepared to share the scenery with bikers, walkers and wildlife.
Southern Adventist White Oak Mt. Trails — Located at the back of Southern Adventist University’s campus in Collegedale, an approximately 30 minute drive from Cleveland, runners will find a beautiful and extensive trail system maintained by the university but open to the public. The trails are well marked and have posted maps throughout, though they are extensive and directionally challenged runners should make sure they are heading down the trail that they intend. Parking (and overflow parking) is available at the trailhead as well as a bathroom and water fountain. Besides runners, these trails are heavily utilized by mountain bikers and hikers.
Tennessee Riverwalk — The Tennessee Riverpark or “Riverwalk” as it is more commonly referred to, is a gorgeous 16.1 mile path along the Tennessee River in beautiful Chattanooga, Tennessee. At it’s northern most point — about a 35 minute drive from Cleveland — the Riverwalk starts at the Chickamauga Dam off of highway 153 and continues south straight into the heart of the city and beyond, ending (or starting) at the Wheland Foundry Station near the base of Lookout Mountain. There are ample access points along the path with parking, bathrooms and water available. The Riverwalk is a favorite of all Chattanoogans so be ready to share the path and the various parks along the way with families, bikers, tourists, fishermen, boaters, and other runners. You won’t be disappointed by a run of any distance on the Riverwalk.
Runner on the Clemmer Trail in the Cherokee National Forest
South Chickamauga Creek Greenway — Connecting directly to the Riverwalk and heading east for 12 miles ending (or starting) at the Camp Jordan sporting complex in East Ridge, Tennessee, the South Chickamauga Creek Greenway is a beautiful path that runs along South Chickamauga Creek. Made up of primarily paved path and wooden boardwalk, this greenway combines natural beauty and functionality as many even use it to commute to work or school — over 30,000 people live within a 10 minute walk of the this greenway system. With a variety of access points that span a variety of Chattanooga neighborhoods and suburbs, this trail is worth a long run.
Clemmer Trail (Cherokee National Forest) — The Clemmer Trail in Cherokee National Forest is a short but beautiful 30 minute drive east of Cleveland. Located at the base of Chilhowee Mountain, there is a small gravel parking lot for runners, bikers and hikers. A trail map is posted but bathrooms and water are not available. Starting at the base of the mountain and heading straight up, this run is not for the faint of heart but if perfect for those who want to get some elevation training. Once at the top of the mountain runners can take a quick hike down to see beautiful Benton Falls or continue to run the variety of trails at the top of the mountain before descending. The trail system on Chilhowee is extensive and perfect for those who are wanting a longer trail running experience. There is also a day use area and campground at the Benton Falls trailhead which has bathrooms (alterantively, runners can drive up to the day use area and start their trail run there for an experience with less elevation gain). Be aware that this is a run in a National Forest where wildlife is abundant. Runners should take precautions in case of an encounter with a bear or poisonous snake (Copperheads or Timber Rattlesnakes) among other things.
Eureka Trail — Heading out of Cleveland in the opposite direction of Chattanooga, the Eureka Trail is located approximately 30 minutes north in Athens, Tennessee. This quiet, flat trail is 4.3 miles of hardpacked gravel that winds through beautiful hardwood forest. The trail is used by runners, hikers, bikers and horseback riders. Following an old rail line that connected Athens and Englewood, Tennessee, the path is named after Eureka Cotton Mill that once operated near the Englewood trailhead. This trail is the site of East Coast Adventures Gone Loco Ultramarathon.
New Runner Starter Packs - Coming Soon!
His doctor called him fat and told him he better start walking to lose weight or die...
Faced with the shame and stigma many people in larger bodies face, Martinus made the choice to stand up for himself. “Screw walking,” he said. “I’ll run a marathon.” He left the doctor’s office and bought running shoes that same day.
It's been ten years since that fateful doctor's visit and Martinus has not only run hundreds of races -- including over 8 marathons -- he has been on the cover of Runner's World, a spokesperson for Adidas, a Boston Marathon finisher and is the founder of the Slow AF Run Club which has over 25,000 members.
The Slow AF Run Club mission is to empower every person on this planet to become a runner in the body they have right now.
In line with that mission, Martinus has written his first book, Slow AF Run Club: the ultimate guide for anyone who wants to run.*
Packed with real (and hilarious) cautionary tales from his life, training plans, nutrition advice, clothing choices, shoes, cross-training, mental fortitude, and everything in-between, Martinus Evans brand new book is perfect for anyone who wantsactually helpful information on how to get up and get out there right now.
Terra Running Company is proud to be carrying Martinus's book -- which releases June 6th, 2023 --as a resource for our running and walking community!
To celebrate and support the mission of empowering every person to become a runner in the body they have right now, we are thrilled to announce our "New Runner Starter Pack" which we will be giving away free to new runners who come and buy their first pair of shoes with us!**
What is it?
Each starter pack will include some essential to help get you going on your running journey:
A brand new copy of Slow AF Run Club by Martinus Evans, "The Ultimate Guide for Anyone Who Wants to Run"
A Klean Freak body wipe
Nuun hydration sample
Body Glide (you'll need it, we promise!)
A pair of Balega running socks
A Terra Girls Podcast sticker (our podcast to keep you entertained during your workouts — check out our bonus episode where we interview Martinus, releasing June 5th!)
10% off an entry into our Cleveland Half-Marathon or 5k on October 21st, 2023.
Have more questions? Come by and talk to us! We would be happy to help.
*P.S. You might be wondering why Martinus' book is called "Slow AF?" It comes from an experience he had while running a marathon where he was being heckled by a spectator who was calling him... you guessed it... "Slow AF" (but not the clean version). That being said, the language in Martinus' book is not for everyone! While some people will feel seen and encouraged by his matter of fact writing style, do proceed with caution if you are sensitive to language or thinking about giving the book to a younger reader.
**While supplies last; customer must be fit for shoes by a member of the Terra staff.
Running the Ultramarathon before the Marathon
In what follows I will share my experience training for the Gone Loco 55k and subsequently the Erlanger Chattanooga Marathon…
For context I returned from my travels in Germany on January 12th. The Gone Loco was scheduled for February 12th and the Marathon was March 5th. After recovering from jet lag, I had less than four weeks to prepare for an ultramarathon. I ran some in Germany (see my previous blog), but nothing longer than an eleven mile run and my weekly distance was no more than twenty miles. So I ramped up my training with an increase in the amount of my runs. Running consistently everyday with two break days a week and a long run on the weekends helped to considerably improve my fitness even in a short amount of time. My long runs never went longer than eighteen miles, however, on the first weekend of February I ran back to back long runs, eighteen on Saturday and sixteen on Sunday. The Terra Trot was especially helpful to my training because it simulated a hint of the ultramarathon experience: breaks every few miles and a slow and steady pace. The week before the ultramarathon I only ran once, a little 3 miler. Day of, my two friends (who I convinced to run with me) and I headed up to Athens. We had not run the course before and only heard that it was flat and graveled. Indeed this 55k course is likely the flattest available. Physically, we each felt underprepared, so we took off decently slow, forcing ourselves not to get caught up with the excitement of our first ultrathon. The course lapped three times with two main aid stations at the start and turn around point. 11 miles in, I was feeling good and I stopped to change shoes. The refreshing feeling of cool shoes on my hot swollen feet felt amazing. I took a shot of fireball from the race directors and took off with a new burst of energy. I surpassed my longest run ever on that second lap, and hit my first marathon distance ever. At the aid stations stops, I paused briefly to refill my water bottle. Mile 27 was the first point where I really started to feel pain. I had never experienced a calf cramp before, but my right calf began tweaking with sharp jabs of pain every few minutes. Running back to the finish felt like a painful crawl, but I committed to not walking. Hobbling, I made my way back towards the finish. My watch displayed 34 miles and I knew this 50k race was indeed a 55k. Every .1 mile marker sign began to pass me by slower and slower. I started to heavily favor my left leg as my right leg cramped more frequently, but mentally and physically I had not bonked. I pushed through and made it to the finish line. The last stretch, with the finish line in sight, I actually increased my speed to a full run. David Kyle caught me as I blew into the finish. My friends and family were all there smiling as I teared up every so slightly, and felt the wave of shock rush through my now halted body that had been running for five hours and seventeen minutes. I watched my friends finish soon after me, listened to their similar experiences of pain and suffering but utter joy at the accomplishment.
Three weeks later, I was at the start line for the Erlanger Chattanooga Marathon. I had run roughly five times since the 55k. I had a new pair of shoes, made specially for a faster marathon, the Brooks Hyperion Max, one handheld water bottle, and 8 nutrition gels stuffed into my pockets. This would be my first official marathon. Unlike the ultrathon, I told myself that I would not walk at all, not up hills, and not at aid stations. In fact, probably unwisely I did not use the first few aid stations I saw. The race started with the half marathon runners, so it was crowded and quick. I tried to keep a slow pace at the beginning but ended up going around an 8:30 pace because of the quick flow of runners around me. Brennan, my fellow Terra twin, was with me, running the half-marthon, and Dillon (who ran the Gone Loco with me) was doing the full. Dillon and I were separated around mile seven, however, he stayed relatively close behind me. He was close enough to see the 3hr 40 min pacer and I make the wrong turn at mile 14. My watch started buzzing, and I looked down to see that Dillon was calling me. I answered and he, panting, told me that I had cut off two miles of the course by making the wrong turn, and I, huffing back, argued that the pacer was with me so that it was not possible. But sure, enough, I passed the mile 17 marker and I was only at mile 15 on my watch. So, begrudgingly, I turned around (the pacer and two other runners decided not to turn around, but I did not want to risk cheating). I ran back to a timing mat checkpoint. There was a worker there to whom I explained my situation, while running. I told him I would make up my distance in the parking lot behind him. So, I ran two miles in a hotel parking lot and showed him my watch once I was at 16.8. I continued on, still ahead of Dillon. This was a big setback mentally. I was a bit angry at the pacer for taking us the wrong way, and sore from running tight laps in a parking lot. Nonetheless, I brightened up when I looked around. I was running all alone. I saw no one in front of me and no one behind, and, furthermore, the street ( just past the aquarium) was empty of cars and spectators. It was quiet except for my footsteps, as I climbed the hill to the bridge. I felt pain at the top of my foot at this point, which I assumed to be a stress fracture, regardless, I pushed through, slowing down ever so slightly. I called Dillon back as I ran over the bridge; I told him about my parking lot experience and discovered that he was not far behind. I encountered few runners beyond this point, but when I saw them ahead, I made it my slow and steady goal to catch them. Four miles to the end of the marathon, there was no shade and no spectators. I listened to a song I liked that matched my cadence well, and decided to play it on repeat for the rest of the race. I rounded the final corner and looked way down, probably a half mile, towards the finish line arch. Getting excited, I started to push faster, but the distance was more than anticipated. My final sprint created a forced bonk right as I finished at 3:35:30. I was really happy with my time as I had no expectations, but soon went into a fog of dehydration. Dillon came in soon after.
I ran an ultramarathon before my first marathon, and it worked okay for me. I am happy with my times, and my ability to finish with minimal walking for the ultramarathon and no walking for the marathon. Nonetheless, if I could change the past, I would have sought to prepare much more for these races and distances. Base mileage is incredibly important, and jumping into long distances without proper training can shock the body. I believe I am lucky that I had no long lasting injuries. For the future, I would like to work towards a 70k race ( I am currently looking at the Tushars Mtn race in Utah in July), but I will do so with many 40 mile weeks beforehand, instead of just the one I had before my first ultramarathon.
Book Review: The Longest Race
In the second of my running book reviews this season, I will be sharing my thoughts on Kara Goucher's groundbreaking book "The Longest Race: Inside the Secret World of Abuse, Doping, and Deception on Nike's Elite Running Team" written with Mary Pilon and released this year. (Read my first book review of the season about Lauren Fleshman's "Good for a Girl" here.)
Kara Goucher and the cover of her new book, The Longest Race.
To be transparent, Terra Running Company doesn't carry Nike and after reading The Longest Race, I am proud to say that. Nike has a history of troubling relationships with their elite athletes, a muddied control of the entire sport of professional track and field, and continues to financially support banned coach Alberto Salazar.
Kara Goucher chronicles her childhood, losing her father tragically in a car accident when she was almost 4 years old and he was hit by a drunk driver. Goucher grew up in Minnesota, and her family plays an important role in supporting her, but also in her constant quest for a father figure.
Kara and her husband Adam joined the Nike Oregon Project in 2004. At the time, this was the most secretive, elite, and best funded professional running team in the country. Coach Alberto Salazar was a famed professional distance runner and the opportunity was one the Goucher's couldn't pass up.
Kara chronicles how the experience changed her, through the isolation, the toeing the line of anti-doping rules, and the difficult relationship with Alberto as she found success. Kara makes claims in this book that have never been made public and shines a light on the controversial tactics used by Alberto at the Nike Oregon Project. Kara risked losing everything she had earned by making these claims and opening herself up to scrutiny.
The book opens with a quote from poet Adrienne Rich, which correctly sums up my feelings on Kara's book: "When a woman tells the truth, she is creating the possibility for more truth around her." Kara risked everything to tell the truth, a truth that hadn't been told by anyone else, and I am so thankful she did. Her bravery has changed the sport of women's distance running for the better. As a longtime fan of women's distance running, I have followed Kara's career from the Nike Oregon Project to running for Altra and as Oiselle's first elite athlete, to her current battle with dystonia, a neurological disorder that causes involuntary muscle spasms, that has led to her no longer racing competitively.
This book is a must-read for any women's distance running fans, but also an insightful read if you are interested in the rise and fall of Alberto Salazar and the Nike Oregon Project. The book is a wonderful mix of memoir and racing chronicles, but is easily understood even if you aren't well versed in the world of college and post-collegiate running.
Have you read either "Good for a Girl" or "The Longest Race?" If so, let me know in the comments or on social media your thoughts!
The Elephant in the (Shoe) Room...
Key takeaways:
Shoe size has nothing to do with clothing size (though even clothing sizing is arbitrary!), it is a neutral indicator that can even vary by brand and model. Don’t let it bother you in the slightest if you need a larger size (or a smaller size!) than what you thought.
The human foot changing over time is a completely normal part of development, adaptation and age. Don’t worry if things have shifted from when you were 18 years old!
Many people just never realized what a properly sized shoe should feel like in the first place. Though it might not feel normal to you at first, don’t confuse familiarity with comfort.
If you are experiencing pain in your feet or just haven’t had your foot measured in a while, come by and have your size double checked.
Here at Terra Running Company we love fitting our customers for shoes! When you walk in our doors you will be greeted and told to let us know if you would like us to “fit you up.” This means that we will measure your feet, analyze your gait and foot fall, as well as interview you on any aches, pains, or problems you are trying to address with a new pair of shoes. This is a completely free and just part of our legendary customer service!
And while most customers find the information we provide from the shoe fitting process incredibly helpful, there is one aspect of it that many people struggle to accept…
… their real shoe size.
Think about it. Most people land on their shoe size by high school and, barring some life events where it is well known that feet size may change (post-pregnancy, dramatic weight gain/loss, etc.), it never occurs to most of us that it is important to periodically reexamine shoe size. Most people have absolutely no idea that feet can lengthen out over time as muscles and ligaments, strengthen, weaken and stretch. Add to this that we are in the age of online shopping where purchases are made not based on comfort but on clicks, and you end up with millions of people use to the feeling of ill-fitting shoes. This is especially harmful for those who are older and have been cramming their feet into “their normal shoe size” for 30, 40, 50+ years, not ever realizing that they are wearing a shoe that is dramatically too small. Overtime, this leads to a whole host of problems that require medical attention to address.
Knowing this you would think that most people would be ecstatic to finally put their feet into a pair of shoes that gives their toes the appropriate space, hits in the arch correctly, and doesn’t constrict blood flow or pinch nerves… right?
Wrong.
For a lot of people their is an angst around shoe size in the same way that many feel angst around clothing size. Yes, diet culture has effected even the way we view our shoes! As a shoe fitter, it can feel like the elephant in the room to inform someone of their shoe size because so many will not want to accept that, though they “have always been a size 8,” they really should be in a size 9.5. Though it is not even remotely the same thing, for many this feels like learning that, though they thought their clothing size was a small, it really should be a large. For others, there is simply the stubborn feeling that there is no way that they have been wrong about their shoe size and, for others, it is simply difficult to get used to the feeling of a properly fitting shoe after years of wearing a tight, ill-fitting shoe.
What are some signs that you may be in the wrong size:
You have neuropathy in your feet. Disclaimer: I am not a doctor and make no claim to be! I can only speak from my own experience fitting many people for shoes over the years, and I can tell you that almost every, single, person that I have fit up who has told me that they have neuropathy has been — not just in the wrong shoe size — but in the dramatically wrong shoe size.
You think you need a wide width. While it is true that many people do need wide width shoes, we also see a lot of people who think they need wide width shoes but are simply in too small of a size in the first place.
Your feet (or foot) gets tingly at the end of the day or on a run or walk. This is a classic sign that you may be in the wrong size! Feet swell with activity as well as throughout the day. Though a shoe may “fit” when you first put it on, if you are in the wrong size, things will only get worse as the day, or the run, goes on.
Your toes hit the end of your shoe. Your toes should not be crammed up to the end of your shoe! There should be about a centimeter plus of distance between the end of your toes and the end of the shoe.
You have very large or very small feet. It can be difficult to find the right size shoe in stock for feet that are very large or very small and, for many people, they will just settle for what they find on the shelf. People with rarer sizes, are often in the wrong size simply out of necessity. (Let us special order a shoe in the right size for you!)
Your feet just hurt at the end of the day. This could be caused by a lot of reasons but being in the wrong size could also be the culprit.
Not sure if you are in the right size? Come by and see us! We would love to measure your feet and hear what is going on.
Local Spotlight: Enterprise South Nature Park
We know y'all are always on the hunt for new territory to walk and run. One of our staff's favorite locations is Enterprise South Nature Park! Located off the Volkswagen Drive exit on I-75, the park consists of 2800 acres of natural forests, with miles of trails, picnic areas, water features, and overlooks. About a 20-25 minute drive from downtown Cleveland, Enterprise is only about 10-15 minutes beyond Johnston Woods.
The trails are popular with bikers, runners, and walkers. There are varying levels of trail difficulty: if you're looking for a leisurely walk, a comfortable training run, or a hilly workout, you can find the right route at Enterprise. Trail names, distances, and intensity are well marked and color-coded on maps at the trailheads and along the trails.
I especially appreciate the sections of mulched trail, which can provide some much-needed soft surface after long miles on the pavement. If I'm doing more than 4-6 miles, the extra driving time down to Enterprise is well worth it. Even though the trails are well-used, I often enjoy long stretches of quiet and solitude while out on the system. The trails are open from 7am to sundown, meaning that, especially in the summer, they can accommodate most schedules. Oh, and there are restrooms!
The land originally belonged to the United States Army, who used the area for ammunitions production. TNT storage facilities are scattered throughout (don't worry, they're no longer in use!). They can be helpful checkpoints along your run. The park itself has been open since 2010, serving both the Cleveland and Chattanooga communities. We hope to see you out there!
8015 Volkswagen Dr., Chattanooga, TN 37421
https://parks.hamiltontn.gov/148/Enterprise-South-Nature-Park
Book Review: Good for a Girl
Reading books and running are my two favorite hobbies. When you combine the two, I am in heaven. That's how I have felt with the wave of women's running books being published post-pandemic. I plan to write reviews of some of the newest women's running books to hit the market this year, starting with Lauren Fleshman's "Good for a Girl."
The subheading of the book is "A Woman Running in a Man's World," which accurately summarizes Fleshman's experience climbing the ranks of the elite running world, paving her way as a woman in a space she describes as 'not made for her.'
Fleshman is an American distance track and field athlete. She was the US Champion in the 5000 meters in 2006 and 2010 and competed in the IAAF World Championships in Athletics in 2003, 2005, and 2011. In 2011, she finished 7th, which was the highest ever finish by an American in the event at the time.
Fleshman ran for Nike from 2003 until the completion of her contract in 2012, running with the Mammoth Lakes training group and later the Oregon Track Club Elite. After parting ways with Nike, Fleshman was the first professional athlete to sign with Oiselle, a woman-owned brand made for women.
The book is part auto-biography, part manifesto on the world of women's running. It was so interesting to read about the new and emerging research on the psychology and physiology of young runners, and how boys and girls differ in almost all respects after puberty.
I started running in middle school, and can relate to the love Fleshman originally felt for the freedom and strength that came from running distance as a young girl. Fleshman argues that girls and women are growing up in systems designed by men for men. The speed of girl's physical development, their relationship to food and gaining and losing weight, and the rampant injuries young women face while running consistently and competitively are all evidence of this.
It is startling to hear Fleshman's account of widespread eating disorders and unhealthy relationships with food in high school and college professional running. The fact that the vast majority of coaches of girls at these ages are men with little to no training on the physiological effects of weight fluctuation is not lost on Fleshman.
I thoroughly enjoyed "Good for a Girl" by Lauren Fleshman. It is a relevant read for anyone with a young girl in their life. It is required read for anything in a position of authority over girls, including coaches, teachers, and parents. We can and should do better for our girls going forward, and Fleshman's book lays the groundwork for those important conversations.
Purchase "Good for a Girl" at any local bookstore or here: https://bookshop.org/p/books/good-for-a-girl-a-woman-running-in-a-man-s-world-lauren-fleshman/18409279?ean=9780593296783 (I'll always link Bookshop.org, an online bookseller who supports independent bookstores with all of their proceeds, because, ya know, #ShopLocal.)
Coming Soon: Terra Kids Run Camp!
As a former teacher, I take advantage of any opportunity to work with students, so it comes as no surprise that the activity I am most excited about Terra adding to the summer schedule is our brand new Terra Kids Run Camp! This has been on my radar for years, and the addition of Tiffany to our staff has helped me be able to follow through with some awesome ideas I've had for years.
The most exciting part of camp this year is that we are able to offer it completely free for to up to 50 students thanks to the generous support from Wright Brothers Construction! This is a huge benefit to the youth in our community. We are able to welcome children of all ages and backgrounds to enjoy the healthy habit of running thanks to Wright Brothers Construction's commitment!
What is the Terra Kids Run Camp?
The Terra Kids Run Camp will be a week-long day camp hosted at Terra Running Company and Lee University for rising 1st through 6th graders, both boys and girls! We will have some indoor instruction, snack time, and games, as well as running at the Forum on the Lee University campus.
The TERRA Kids Run Camp will be following the Road Runners Club of America Kids Run the Nation curriculum, which emphasizes the FUNdamentals of Youth Running:
MAKE RUNNING FUN: First and foremost, running should be fun. Do not use running as a punishment. Encourage children to participate and try their best.
EMPHASIZE GOOD FORM: Teach youth good form early and help eliminate bad habits such as excessive arm movement, twisting of the upper body, or over striding.
FOCUS ON PARTICIPATION: In elementary school, running should be about participation and developing a healthy lifestyle, not about being the fastest kid in the school or program. Save competition for middle and high school aged students.
RESPECT INDIVIDUAL DIFFERENCES: Avoid a one-size-fits-all running program. Accommodate for differences in abilities within the group. Children mature both physically and emotionally at different rates, and this will factor into their ability to participate in running. Ensure physically challenge youth can participate.
LIMIT SYSTEMATIC TRAINING BEFORE PUBERTY: Before puberty children are rapidly growing and changing. Excessive, systematic training may interfere with normal growth and cause injury in a child.
Between the ages of 3 and 9, encourage regular exercise, including organized running as outlined in the Kids Run the Nation Program.
Around the age of 8 to 12, children may enjoy participation in a more organized running program that has a more systematic training environment that lasts 2-to 3-months.
Around the age of 12 for girls, and 14 for boys, key developmental changes will enable students to increase training distance and duration leading to participation in a systematic and competitive training environment.INCREASE RUNNING WORKLOAD GRADUALLY: Running workload includes volume (distance), intensity (speed or effort), and frequency (number of days a week). Just like with adults’ running training, children should start a running program with a low-volume, low-intensity plan and limit frequency to a couple of days per week. Workload should increase over the duration of the program, but should remain appropriate for the individual runner.
PARTICIPATE IN AGE-APPROPRIATE EVENTS: Running in a kid’s fun run or youth track event can be a great experience for kids.
For children 5 and under focus on “dash” events that range from a few yards to 400 meters.
For children 5 and over, kids fun runs that are a ½ to 1 mile long may be considered, but allow for a combination of running and walking.
Children ages 8-12 and over may want to participate in a 5K run.
Children ages 13-15 and older may want to participate in a 10K to half marathon event.
Children 15-18 and older may want to participate in a marathon or further distance.
These are general guidelines and the distance a child can physically and emotionally tolerate will depend on the individual, however longer distances (10K and over) should wait until after puberty.
These guidelines are based on the ten developmental principles that guide training and racing for young distance runners outlined in the book Training for Young Distance Runners by Larry Greene, PhD and Russ Pate, PhD, published by Human Kinetics.
To learn more and register for camp, go to https://www.terrarunning.com/terra-kids-run-camp or email Brittany@TerraRunning.com with questions.
What's the deal with sponsoring a race?
In 2023 there are many ways to advertise. You can go old school and purchase an ad in a local newspaper or magazine. You can go high tech and put some big money behind clicks on Google. You can leverage your social media and tell the world who you are. And you can… sponsor a race?
I know, I know. Sponsoring a race is probably not the first thing that comes to your mind when you think about your businesses’ advertising budget. But I’m here to tell you that it’s worth your while and gives some serious bang for the buck. Advertising via a race is providing a service for the community, outsourcing your advertising to someone else, and crafting a positive narrative around your business all wrapped up into one… and only for the price of a few traditional ads!
When sponsoring a race there are a variety of ways for businesses to participate — each a different tier that gets you different perks. For instance, at the lowest (and cheapest!) level of sponsorship, a business can pay to advertise via race packets (as well as have their logo on race tees and the website which comes with all the tiers). This means you get to give each runner something from your business: a coupon, promo item, free consultation — whatever you think will get them to respond to your ad! This is effective because runners are always excited to dig around in their race packet for all the freebies and goodies! Want to get your name out there even more? You can purchase the naming rights for the race (example: The Blackhorse 1st Street Beer Mile, sponsored by Blackhorse Brewery or the Visit Cleveland Half-Marathon and 5k sponsored by the Cleveland Chamber of Commerce) or purchase one of our social media packages, where we will shout your business’ name from the rooftops Instagram/Facebook/Internet/blog/everywhere. Want to meet your potential customers or offer them an onsite service? Choose a tier that includes finish line set up and meet runners as they cross the finish line — again, runners love samples, free consultations/massages/stretches/etc. Want something tailored to your business? Just let us know! We are happy to work with you.
Not convinced?
Here are my top 6 reasons for why you should think about advertising with us through a race:
Guaranteed Reach
People pay money to run in races; this is an engaged audience! Instead of just hoping that someone sees an ad or you can reach hundreds (even thousands!) of new, local leads guaranteed through race packets, finish line set up, and social engagement through Terra Running.
Positive Brand Association
We don’t mean to brag but we are very proud of the reputation that we have built over the years. Terra Running Company in known as a local business that cares about the community… because we do! We strive every day to provide the best customer service, support our neighbors and be approachable. And not only are we an award winning local business, we are also a nationally recognized business — winning A Best Running Store award in 2022 and 2019.
Relevant Leads
While we believe any business is going to benefit from attaching their name to a Terra Running race, this impact will be magnified if upper middle class individuals with an interest in health and wellness are some of your target customers. Get information about your business into our runners hands and convert leads!
Add Tangible Value
This is my favorite part about sponsoring a race. Your name isn’t just up on a billboard, your business is helping provide a service through this creative form of advertising. Having quality races improves the quality of life in a community and brings in people from out of town. Potential customers see your business’ name attached to a race and know that you care about keeping the community engaged and active. This further builds a positive brand name for your business!
Affordable and effective
We know that advertising isn’t cheap. But instead of paying hundreds of dollars for just one ad in a newspaper, or thousands of dollars for a billboard, your business can sponsor a race and add to the quality of life of our community, while still gaining the perks of both traditional and creative advertising! It’s a win, win, win.
Stand out
Event sponsorship means less advertising competition. With only a few businesses per event, you are guaranteed to be seen. You can stand out even more if you purchase naming rights!
If you are curious to learn more about sponsoring a race or event with us, don’t hesitate to contact us! We always have something on the calendar and are eager to work with other businesses in our area to put on quality events for our community and beyond.
Occupying your mind on a run
One of my least favorite things is when I go for a run and it feels like it takes forever just to finish. I always start my runs so motivated and then by the end I am dreading every step, just counting down the tenths of each mile until I’ve hit my mileage for the day. So if you ever find yourself struggling with the same “I can’t wait until this is over” feeling, I’ve written some of my favorite things to do on runs to help them fly by, no matter how long they may be.
Of course my absolute favorite thing to do on runs is talk to friends. I have found that If I catch myself deep in a conversation about something that sparks my interest, I completely lose track of how far I’ve gone - in the best way possible.
Another thing my friends/teammates and I like to do is play a game where one person starts a sentence with a few words and each person has to add a few words to the sentence until we’ve told a whole story. If you’re not much of a story-teller on runs, we also like to ask each other questions that everyone has to answer. Some of my favorites are “What is your favorite place you’ve ever traveled to?” and “What is the scariest thing you’ve ever done?”. These inevitably spark fun and crazy conversations.
If you don’t have a group of people to run with, no worries! I have found plenty of things to keep my mind busy when running alone. Listening to music is always a great go-to, but another thing that keeps my mind distracted is podcasts. There are so many amazing running podcasts out there (The Running For Real podcast, Run to the Top, Ten Junk Miles, Terra Running’s own Terra Girls Podcast, and MANY more) but one of my favorite podcasts is actually Crime Junkie!
Some other things you can do to help your run fly by are visit new neighborhoods or tails, set aside something after the run that you can look forward to, and don’t look at your watch! I have found this to be one of my biggest problems on those long days. I fall into the trap of checking my watch a few times each mile which makes things drag on forever. But when I only look at my watch when I hit each mile, it helps tremendously.
My last two suggestions are to try to stop as few times as possible and break the run up into smaller chunks. I have had long runs where I stop 5+ times just because I am tired, crossing a street, using the restroom, or some other reason I justified in my mind to stop for a break. But I’ve always regretted stopping so many times because first, what you get out of a run just isn’t the same when you stop numerous times, and second, it adds SO much time onto a run! As tempting as it may be to stop, the fewer times you do so, the faster you finish! I have also found it helpful to break the run up into smaller chunks; four 15 minute sections seems much less intimidating than a 60 minute run. Find out what works best for you to keep your mind happy on those long days and you’ll enjoy running more every day!
Why a silicone ring?
Brittany recently trekked out west to Salt Lake City and attended Outdoor Retailer, a trade show built especially for outdoor stores (think camping, hiking, skiing, etc.). While we're a run specialty store, we're always looking for extra gear that will fit y'all's lifestyles, and OR was chock full of active gear.
Brittany returned with a few brands, and one of them, QALO, has us pretty excited. They make silicone rings especially for exercise and activity. We know some people prefer to ditch their bands and rings when exercising, but if you prefer the idea of keeping them on, you might want to check out QALO!
Silicone rings come with numerous benefits over traditional jewelry when exercising. Silicone will stand up to sweat, water, and any other environmental factors during your workout. The ocean is full of rings lost to the unforgiving currents and waves, and if your ring fits loosely, there's always a chance for it to slip off during that midday July run. Saltwater, sweat, and mud from a rainy run can all hasten the dulling of your ring's sheen. Silicone is grippier than the polished metals of traditional rings, and the wear & tear of the elements will hardly leave a mark. Don't worry about losing your ring or losing its charm to the elements.
On the other hand, you can easily run into the problem of swollen fingers. Increased blood flow during exercise can turn that perfectly fitting ring into an immovable clamp, and high temperatures will only aggravate the discomfort. Silicone bands, while sturdy, are much more elastic than metal rings, giving you more breathing room during intense efforts.
And finally, if you find yourself regularly participating in any activities requiring equipment—weight training, ball or racquet sports, even HIIT—you'll want to ditch the metal rings that can easily pinch your fingers if you make the wrong contact. Silicone provides a safer alternative.
We carry several styles of QALO to fit most people's style preferences: classic bands, polished styles, mix-and-match stackable rings, and even compostable rings. Swing by and check out our display, complete with a sizing tool!
So you want to put on a race...
So your church / school / nonprofit / community organization wants to put on a fundraiser 5k? Where do you start? How do you know if it will make money?
In addition to our retail store, Terra Running Company is in the race timing and event management business. We love how it gives runners and walkers quality events to train for and helps drive traffic to our website and retail store. We put on the Cleveland Half Marathon & 5k, the Thanksgiving Day 5k, the Summer SIzzler Race series, and the First Street Beer Mile each year. In addition, we are hired by 20+ local organizations to help time and manage their races.
From permits to t-shirt, insurance to timing, we have done it all! Races are a great way to spread the word about your organization, bring the community together, and celebrate health and fitness. But where do you start?
First, check the race calendar for the local area before choosing a date. 20 years ago, the 65 Roses 5k was the only local road race in the area and drew runners from all over the southeast. Today, there is a 5k every weekend on the Cleveland Greenway to the Chattanooga Riverwalk and every community in between! Be sure to avoid the weekend of large races in the area that will compete for participants, like the Chattanooga Marathon, 65 Roses 5k, the Cleveland Half Marathon & 5k, and other large scale, established events.
Once you've chosen a date, you need a road closure permit or a pavilion rental depending on the location. Most often, this also required proof of event insurance. Before publishing the date, be sure to have the permits and insurance in hand.
After the date, location, and insurance are secured, you can start to market the event. Choose a name, giveaway, and something that will make your event unique. Runners and walkers have lots of events to choose from these days; what about your event will make them choose you? Have all these details ironed out before opening registration or advertising the race. You want to be prepared to answer participant questions.
The success or failure of a fundraiser depends most on the integration of sponsors into your event. Participants generally pay for their own race experience, between the cost of shirts, food, race timing, event insurance, and permits. To make an event a successful fundraiser, don't overlook the importance of sponsors. Sponsors can be given perks for their involvement, like a chance to set up at the finish line area, free entries for their employees to the race, or naming rights for the event. Think beyond just giving them a logo on a t-shirt.
If you're interested in learning more about putting on a race, reach out to Terra Running Company. We have years of successful race timing and management experience and would love to help you put on a successful fundraising race.
A New Year's Eve running adventure
I spent my Christmas holiday over in Deutschland, home of Adidas shoes, delicious baked breads, and dark beer. On New Year’s Eve, I was not where you might have expected. I was not cozy and warm at my German host’s house, nor was I embracing a New Year at a cheery Brauhaus. Instead, I was out running. It was the Kolner Silvester Lauf 10k race (Silvester means New Year’s Eve). I was still recovering from jetlag (Germany is six hours ahead of Tennessee time) and some sinus troubles, but I decided that I wanted to embrace the German running culture to the fullest. So, I paid my 20 euros for the sub-50 minute 10k race. There were four different race options: a 5k if you thought you were faster than 22 minutes; a separate 5k for those who expected slower than a 22 minute finishing time (i.e. those who wanted to have fun and enjoy their run); a 10k for the sub-50 minute runners; and a 10k for those who expected to take longer. The races were all run separately and did not begin until the previous race had finished.
I started near the back of the over 100 person lineup for the sub-50 minute 10k (I was far behind my girlfriend, Celine, who was also running). The gun fired, and I took off at a fast but manageable pace, bearing a big smile for all those taking photos on the sidelines. The course started on a track, took off into a park and then returned to the track and looped back to the park, three times. The first loop felt great, the second loop, after I hit a 5k distance started to hurt and I could feel my achy body demanding I slow down. As I began the third lap I saw the winner, almost lapping me, run through the finish at 30 minutes. I slowed down on the final lap until I was overcome by a side cramp and had to walk for a couple minutes. I was 2 km out at 43 minutes, so I geared up and braced against the pain to run out and finish at 47 minutes. Upon crossing the finish line, pylons immediately directed me into a single file line of sweaty steaming finishers. I was pale with pain from my cramp, breathing heavily, and desperately awaiting the water cup table. Expecting to quench my thirst with no more than some tap water, I was surprised to find opaque liquid in my cup. I quickly took a big gulp and almost gagged on the hot semi-sweet tea I had just swallowed. Suffering physically from the run and now mentally from the shock of drinking a hot, almost bitter tea, I followed the line of people to a food truck trailer, where I received a big, soft, warm and sugary pretzel. This was a delightful surprise after my tea, but still utterly disappointing when I realized the breadiness increased my thirst and that there was no water to be found at this track. Luckily Celine (who placed 1st for the women) spared me some water from her bottle.
I had survived the New Year’s Eve race. It was more than worth the experience, however, I still remain flustered by the remembrance of having tea and pretzels after racing. I wonder if there is something to be learned from this… maybe Terra should start giving out hot tea at races… I don’t know, but next time I will bring my own water and bananas to a German race.
It’s okay to not have good races
Image courtesy of Olivia McLain
Sometimes it’s our worst races that make us the best runners.
Every runner wants to finish each race with the rush of running a new PB (personal best). If you are a runner, it is really one of the best feelings you can have! But most times, that’s just not realistic, and that’s okay. Even as a collegiate runner who trains every day just to go out and race, I only PR (personal record) a few times a year (running 15 or more races a year). In fact, I haven’t beat my best 5K time in 2 years and I’ve run the 5K probably 10+ times since then. The good news is that if you're not PRing every time you go out and race, you know there is room for improvement.
One thing I’ve realized is that racing and hitting a new PR is amazing, but it’s not the only thing to run for. Every day that you go out to run is a gift and shouldn’t be taken for granted. As my college days of running become fewer and fewer, I have been trying to appreciate every day I run, whether it’s a normal Monday run or a big race where I ended up way off of my goal. Each day you run has something valuable for you to take away. And each time you don’t hit that PR, it makes it even more sweet for the time to come when you do.
If you’ve been stuck running the same race times for months or even years, try implementing something new into your training plan. If you’re doing base mileage as the bulk of your training, try adding in a speed workout once a week. 400m repeats at race pace or even mile repeats at tempo pace are both great workouts to implement. You can even create a workout with a mix of distances in it, the goal is just to do a few miles of work and to get your heart rate up almost to where it would be on race day. If doing a workout seems like a lot to handle, start small! It’s beneficial for any runner to add 100m strides to the end of a normal run 2+ times a week. This helps with turnover, or getting your legs used to running fast, especially after getting a little tired from a run.
On the other hand, if you are constantly feeling tired, take a day off running and swap it with a bike ride for about the same amount of time that you would be running. Make sure to get your heart rate up to around the level it would be if you were running (normally at least 120-130). Listening to your body and taking time to rest when needed is essential in the recovery process of training and getting closer to that PR.
Why do my new Altra shoes fit differently?
While Altra is almost 15 years old as a company, it’s still among the youngest brands in running shoes. It began in 2009 when a couple guys felt that the running shoes they could buy at their local store were hindering their natural gait. They wanted a balanced shoe (that is, zero-drop) and a roomier toebox.
14 years later, not everyone is sold on Altra’s model, but it has carved a permanent space for itself in the performance shoe world. For those of you who love Altra, you may have noticed that, when it comes to the shape of the shoe, not every Altra shoe is made the same. We’ve had devoted Altra fans walk away disappointed that a new model is “too slim” in the toebox. Or, we’ve had customers who, never interested in Altra before precisely because of the roomy toebox, find that they love the newest model because it “fits like a normal shoe.”
So what’s happening here? Has Altra strayed away from its core values? Or is every other brand getting wider, making Altra seem not so special anymore? The answer is actually rather simple, and it’s a natural outflow of Altra’s growth as a company.
While Altra has retained their “Footshape Fit” (that is, a roomier toebox), they have divided that fit into three categories: Slim, Standard, and Original.
Slim is shaped more like a classic running shoe, but it still rounds out in the toebox, providing extra space for your toes to splay. This is found in their Rivera 3, Outroad, and their road racing shoes.
Standard is their medium fit, landing somewhere between Slim and Original. This shape is found in many of their daily training models, like the Provision 7 and Torin 6. This fit will definitely feel roomier than your average running shoe.
And Original sticks to the tried and true early days of Altra. This is your classic Altra shape, and it’s found in models like the Lone Peak 7 and the Via Olympus. These are the shoes that will often fit even those who often wear a wide in other brands.
With this shift, Altra is able to better meet the preferences of a broader group of runners and walkers. There are plenty of athletes with slimmer feet that want a zero-drop shoe, but who don’t need the space that a classic Altra shoe provides. And many of us will do just fine with the space provided by their Standard fit.
So whether you’ve been a longtime Altra devotee, or you’re considering trying its shoes out for your next pair, you’ll likely find a pair that works for you. Check out this link to see a visual representation of Altra’s different fits.
Supporting the Community through the YMCA: "Y I Ride"
Coming up on the morning of Tuesday, February 21st the YMCA of Cleveland is hosting their 4th Annual “Y I Ride” fundraising campaign and this year Terra is getting to be a part! Our own Brittany Katz will be one of the riders helping raise money for our local YMCA.
We chatted with our friend Dina Dell at the YMCA to learn more about the fundraiser and what the YMCA has to offer our community.
Can you tell us a little bit about the Y I Ride Bike-a-thon? What is it and how did it come about?
Y I ride is an annual fundraising event for the YMCA. We have done it for 4 years or so, and we keep expanding it. We have increased to include 10 riders this year, and we are so excited! We used to refer to the event as Pedaling for Parkinson's, but we changed the name last year to better represent the all inclusive nature of the fundraising efforts. All of the YMCA programs benefit from the ride. It will be on Tuesday, February 21st from 7:30 AM to 9:30 AM. Riders are already raising money. The real excitement comes during the event as we watch the numbers climb closer to the goal. Our hope is to raise at least $18,000 for this event!
Some people might wonder why it is important to support the YMCA... isn't the Y just another gym or sports club?
The YMCA is a community place where physical, mental, and spiritual health and wellness is prioritized. It is a place where our community can join together as our doors are open to all. We help families of all shapes and sizes. We have a very active senior population, and we love to see them attaining a better quality of life through fitness. We serve so many kids not only with before and after school care, but also with meals.
How does the Bike-a-thon specifically support the YMCA? Do the donations go to any specific programs at the Y?
We don't turn people away due to inability to pay. Scholarships for memberships, child care, Healthy Living programs like Rock Steady Boxing for people with Parkinson's disease and Livestrong at the YMCA for cancer survivors are available due to these fundraising efforts. Every single dollar that we raise will stay at the Cleveland Family YMCA.
I noticed that the Bike-a-thon flyer specifically mentions the Rock Steady Boxing class and the Livestrong at the Y -- can you tell us a bit more about those classes?
Rock Steady Boxing and Livestrong at the YMCA are both classes offered under our Healthy Living umbrella which includes programs that help with chronic disease management. Rock Steady Boxing is an ongoing class for people with Parkinson's. Livestrong at the YMCA is a 12 week program offered to adult cancer survivors. We are proud to offer it twice a year-in the spring and in the fall. In Cleveland, we also offer an afternoon and an evening class so that we can serve those survivors who are still working. Both of these classes focus on improving quality of life for these populations. Clearly fitness is the basis of both programs, but the community and fellowship that naturally occurs truly connects these people. It's amazing to watch and be a part of.
If someone wants to sign up for either of those classes how would they go about doing that? Are there specific registration periods? Do they cost?
Livestrong at the YMCA for cancer survivors is 100% supported by donations like the ones we earn during the Y I Ride campaign. Our cancer survivors pay absolutely nothing and the have a full memebrship to the Y for the 12 weeks of the program. Upon graduation, they are offered a steeply discounted rate to be come a Y member. Rock Steady Boxing is an ongoing program. There is a monthly fee of $60/month for Y Members or $85 for non-members. But again...no one is turned away for inability to pay! We have MANY boxers on scholarship that assists with these fees. Those scholarships come from this fundraiser!
How can people get involved in the Bike-a-thon?
On the day of the bike-a thon, you can call the YMCA (423)476-5573 or you can call Mix 104.1 who will be broadcasting live and make a pledge. Or, watch on Facebook for posts by your favorite rider, and click the link. There will be lots of texting and emailing links going on as we have a friendly competition to see which rider can raise the most money! We are actively taking pledges and donations right now! If you'd like to stop by the Y that morning, we'd love to have you come by and say HELLO!
Anything else you would like to share?
One of the best things about donating to my YMCA is that I literally can see and touch the people that are receiving benefit. It's not money that goes to some giant national non-profit that I can't see how my funds are used. People that I live near, work with, love and know are benefiting every day. I know personally that it is a wonderful investment of my money and time.
Tune in to Mix 104.1 the morning of February 21st from 7:30-9:30 to listen to the event live and pledge to the YMCA in support of the Terra team here or text YIRIDE10 to 71777! Readers can also learn more about the Rock Steady Boxing class and Dina’s involvement by listening in to our interview with Dina on the Terra Girls Podcast.
TRC Travel Notes: Outdoor Retailer
In January, I had the amazing opportunity to travel to Salt Lake City, Utah for the annual Outdoor Retailer trade show. The running specialty industry is just a subsection of the entire Outdoor industry, and it was so interesting to learn more about the outdoor retail space as a whole.
Touted as the largest global business-to-business trade event serving the outdoor industry, "OR," as it's called, was definitely situated in the right city for the crowd. Salt Lake City was a great area to visit. Although I didn't hit the slopes for pre- or post- show skiing like many of the visitors, I enjoyed exploring the city on foot. I went for some really great runs around town and visited Memory Grove Park, the Utah state capitol building, and Temple Square. I think running through a new city is the best way to explore it, and Salt Lake City didn't disappoint! It felt safe, the sun was shining, and the sidewalks were wide and accessible!
Inside the trade show, I met with some new brands, as well as some familiar ones to the running industry. I was able to chat with some of the national sales managers for Qalo, an active jewelry brand, and decided to bring in their popular silicone rings to offer at Terra Running Company. (They even custom engraved a dog tag for Rocky while I was there!) Another brand I was excited to meet with was Klean Freak, a husband and wife team who created a great individually wrapped, natural body wipe perfect for post-run or workout. I am always on the hunt for new, unique brands to offer to the Cleveland community, and Klean Freak really impressed me! We now offer all of their body wipes in the store and they've quickly become a staff favorite.
In addition to the trade show, there were tons of education sessions I attended. From learning about trends in the outdoor industry from 2022, to mastering social media marketing, I came away from OR with tons of new ideas for our team to implement!
Overall, the chance to attend Outdoor Retailer was a huge win for Terra Running Company. We strive to stay on top of industry trends and bring our customers the best brands on the market, and OR was an awesome chance to continue toward that goal.