• December 1st, 2013

    BANDANNA RUNNING & WALKING

     

    NEWS, NOTES & GREAT STUFF FROM . . .

     BANDANNA RUNNING & WALKING 

     

    Christmas Dino

     

     

    A Newsletter from Bandanna Running & Walking . . .

    Week of December 1st

     

     
     
     

    HAPPY DECEMBER!  Plan to join us this week on FIRST THURSDAY for ourAnnual Holiday Sale!   We will be open from 10:00 a.m. to 9:00 p.m. on Thursday, December 5th, and are planning a FESTIVE day/evening to kickoff the Holiday Season . . . whether you are in need of something for yourself, or someone you know/love, we have loads of ideas/options/cheer!

     

    30% Off Apparel

    20% Off Accessories

    15% Off Shoes

     

    We hope to see all of you on Thursday!  And . . . in honor of our 20th year, customers will receive a nostalgic Gift with Purchase!  If you came to our November First Thursday, you might think about building a “set” of Bandanna nostalgia!  As always, we will have some yummy treats for stamina, and the Holiday Music turned up just enough to make you want another cookie.

     

    Happy Holidays!  We truly enjoy being a unique part of your lives, and wish you all a wonderful and happy Holiday Season!   

     

    Rich & Shannon Harris, Owners

     

    “You better cut the pizza in four pieces because I’m not hungry enough to eat six.”  Yogi Berra

     

     

     
     
     
     
     
     
     

     

    PRODUCT NEWS . . . RUBY’S LUBE ANTI-CHAFE BALM

     

    Ruby’s Lube is an ALL NATURAL lubricating balm made with olive oil, lemongrass, calendula, beeswax and benzoin.

      Here is what Ruby’s Lube has to say about their balm:  “Balms and creams made from calendula flowers are known to promote healing and are used to treat minor skin problems such as eczema, insect bites, diaper rash and minor burns. Olive oil is a natural moisturizer for dry skin and the lemon grass gives Ruby’s a fresh lemon scent without the irritation of citrus. Our beeswax helps to seal in moisture and protect the skin from drying.”

     

    Ruby’s Lube works great for runners, walkers, cyclists, or anyone who needs chafing protection.  At the end of the workout, Ruby’s Lube washes out easily from fabrics and persons with warm soapy water.  This is a terrific alternative to the petroleum-based anti-chafing products on the market, and for us in the Pacific Northwest, its local with headquarters inSandpointIdaho!  

      

    Recommended by:  Rich Harris

      

     

     
     
     

     

    TIP OF THE WEEK . . . WHAT NOT TO DO!

     

    Typically, a Tip of the Week column from a run specialty store would offer advice on how to improve training, racing or general running/walking techniques. This week, I’m offering a tip on what not to do.  “Experience is what you get when you didn’t get what you wanted.  And experience is often the most valuable thing you have to offer.”  Randy Pausch

     

    I learned what not to do/this lesson, despite having years of running experience and just knowing better.  In July of 1986, I was in NiceFrance, to run the Nikaia Track Meet.  I had been running for fourteen years, six of them as a professional.  My friend Vince “The Bhagwan” Draddy was entered in the 5000, and I was in the mile.  The meet was to be held in the evening, so we had all day to relax, eat and wander through town.  Vince was a vegetarian, and he extolled the virtues of his diet, especially eating plenty of fruit.  I always ate whatever was put in front of me, including the rabbit we were offered for lunch the day before.    

      

    Perhaps it was the views along the Nice beaches, but something disengaged my brain and I started listening to Vince and eating more fruit, starting about 36 hours before the race.  You’re reading this and thinking, who does that?  Twenty six years later, I’m still wondering, “what was I thinking?”

      

    Race day morning I was up and in the bathroom before my morning run . . . and after my morning run . . . and three more times before my race that evening. Total lethargy set in.  It was all I could do to stay awake, get to the track and warm up.  Not only was I exhausted from my fruit-induced enema, I now had to run against an international class field in the mile.    

      

    Fortunately, the race was slow through the 1200 and I found myself still in it with a lap to go.  But I knew my day of reckoning was to come; it was just a matter of when.  And at the bell, it came.  The bottom, so to speak, fell out.  I was done.  No kick, no extra gear, I was running on empty.  The bananas, strawberries, melons, grapes, kiwi fruits, and possibly the rabbit, had taken their toll.  If I remember correctly, the winner ran his last lap five seconds faster than me.  An embarrassing finish, but what could I expect?  I had no one to blame but myself for such a crazy lapse in judgment.

     

    So this week’s tip: Don’t do stupid stuff when you know better.  Don’t pee on the side of the house instead of coming in and using the bathroom*; don’t throw pinecones at the neighbor lady when she’s gardening in her backyard*, and don’t change your diet the day before a race!  Heck, even ten year olds know that much.  Don’t they?

     

    *We may or may not have a few ten year olds in our home that may or may not have done these things.

     

    Rich Harris

      

     

     

     

     
     
     

     


    GREAT STUFF REVIEW . . . INDIE MADE!

    We are so fortunate to have great options Downtown for unique/specialty gifts!  If you want something truly unique and locally made, you owe it to yourself, and your loved ones, to get to Indie Made!  Located at the corner of 6th & Main on the 6th Street side is a collection of wonderful and fun items made by over 50 local artists/artisans!  You can find anything and everything from home decor to the cutest jewelry EVER!  What makes Indie Made really special is the artists behind the creations and Owner/inspiration, Sara McClaran.  Many of the artisans volunteer their time to work in the shop!  This is truly a unique and wonderful collective!

     

    INDIE MADE, 108 N. 6th, BoiseIdaho  208.342.0804   

     

    Recommended by Shannon Harris

     

     

    IN THIS ISSUE . . .

    PRODUCT NEWS

    TIP(S)/ADVICE

    GREAT STUFF REVIEW

    MEET ME MONDAY

     

     

  • November 24th, 2013

    BANDANNA RUNNING & WALKING
    NEWS, NOTES & GREAT STUFF FROM . . .
     BANDANNA RUNNING & WALKING 
    Bandanna Logo Full Color 2010
    A Newsletter from Bandanna Running & Walking . . . Week of November 24th
    HAPPY THANKSGIVING/HANUKKAH WEEK!  Thanks to all of you that responded positively about November being National Peanut Butter Lover’s Month . . . it is so nice to be in GREAT company!  Wishing you all a wonderful and safe Thanksgiving Week with Family and/or Friends.  PLEASE stop by with any of the kids home from college . . . any college student that comes in with a school/team t.shirt and/or sweatshirt from their respective school will receive a FREE pair of BANDANNA socks between now and Sunday, 12.1.  We would love to be part of your visit, and to hear how things are going!  If you are looking for a great way to spend Thanksgiving morning, think about running the Bob McAlpine Annual Turkey Trot in Ontario put on by Treasure Valley Community College (“TVCC”) . . . 5k run/walk/stroll starts @ 9:00 a.m., and proceeds go to the TVCC Cross Country Team/Program.  This is a fantastic event.  New Plymouth also has a Turkey Trot on Thanksgiving morning @ 8:30 a.m.  Ron & Ronda Lysinger who also coordinate New Plymouth’s Meet Me Monday event are the organizers!  Enjoy!
    Rich & Shannon Harris, Owners
    “I am thankful for laughter except when milk comes out my nose.”  Woody Allen

    PRODUCT NEWS . . . SPORTHILL 3SP XC PANTS!

     

    In my opinion, this is the smartest purchase of Winter apparel you will ever make.  If you have trouble staying warm, look no further than 3SP®.  All the benefits of layering are here: heat control, moisture management and wind protection with only one layer of fabric. Stay warm and dry while active in most winter conditions, even in wind, rain, sleet and snow. 3SP pants breathe, wick, stretch, and best of all, are windproof to 35 mph. They have a classic tapered-leg fit and feature a non-roll elastic waistband with drawstring, two side seam zip pockets, 12-inch off-set ankle zippers and the classic front crease stitch. This pant has a slightly relaxed fit through the hips and thighs.  If properly cared for, these pants will last for years.

    • Breathable and moisture wicking
    • Not laminated – sweat will not build up inside of fabric
    • Hydrophobic – The yarn of 3SP is the most hydrophobic (water hating) yarn in the world
    • Even when soaking wet 3SP dries very quickly
    • 4-way stretch with a super-soft, brushed interior
    • Durable, snag resistant and very quiet

    Recommended by Rich Harris

    TIP OF THE WEEK . . . I’M INJURED, WHAT DO I DO?

    The answer seems obvious enough . . . figure out what is causing the problem/pain/injury and address it.  The reasons and causes for/of injuries are numerous, sometimes comical, but mostly mundane and unexciting.  Overtraining; under-training; not training; old shoes; wrong shoes; no shoes; getting run over by the grocery cart at Winco* in a pair of flip flops; running home from the bar in cowboy boots; playing basketball; chasing kids on bikes; sprinting for a ball and/or the last Chocolate Chip Cookie.  A good deal of our time at Bandanna is spent talking to customers (and sometimes Staff) about their aches, pains and injuries.  A constant theme arises from these conversations . . . “I’m not sure what to do so I’m going to keep running until I can’t!”  This method of treatment/non-treatment is eventually followed by some form of the following . . . “My running buddies diagnosed my injury and told me how to get rid of it,” “I found the cure on the internet,” and the always popular, “I will do any and everything except go to the doctor/physical therapist.”

     

    Why did I decide to write about this topic?  Because this malady has plagued me many times over the years!  No matter who you are or how much experience you have, you will most likely ignore the symptoms/injury and just keep running in the vain hope it will one day be mysteriously gone.  No one is immune!

     

    Recently, I went to see my friend, Rick Tweedt, a local chiropractor who has kept me going many times over the years.  As always, his first question was, “When did this pain/injury start?”.  And as always, I respond that it was last week/month/year or, some time ago.  Rick gently scolds me that I know better than to let the problem fester and reminds me that the sooner we deal with it the sooner I’ll be back enjoying some pain-free running.  And, he’s right . . . every single time.  I do know better.  We all probably know better.  Get out the ice, back off on the training (or start doing some), get new shoes or take the steps necessary . . . we generally already know what first steps to take.  Why do we procrastinate and/or ignore the obvious?  Three general reasons come to mind:

    • If I go to the doctor/physical therapist it will be expensive.
    • If I don’t train every day, my head will explode.
    • I don’t know what the heck the problem is, but it is not that bad or so painful that I can’t ignore it and continue to run with the hope that it will just go away.

    I do not enjoy running in pain and discomfort.  I imagine a few people do not mind, as this reaffirms their belief in the “no pain, no gain” credo.  The problem is differentiating between the well-earned “good pain” of running versus the unintended “bad pain” of running.  In reality, it is not that hard to determine good vs. bad.  If the pain makes the running unenjoyable and you just want to stop to make it go away, you’ve got bad pain.  So here is the tip of the week:  STOP RUNNING and get a

    definitive diagnosis of what the problem is, what’s causing it, and what the best treatment option is.  The pain/problem is not going to go away until you do something smart about it.  Do it sooner rather than later.  Then, be prepared to work your butt off every day to get better!  Perform the exercises and therapy treatments daily or as instructed, relax and enjoy a little time off from training.

     

    Rich Harris

     

    Ms. H Note:  Mr. H has been battling some kind of shoulder/arm pain as a result of lifting too many heavy boxes.  After MUCH complaining, he eventually went to see Rick.  As he confessed, Rick told him to be icing.  He came home and could not be bothered.  I likely said something like . . . “so, you paid Rick to give you advice that you are choosing to ignore?”  Good luck on that follow-up visit!  He did eventually start icing, and it is making a big difference!

     

    *Ms. H. did get run over at Winco by one of the herd while wearing flip flops.  This happened over the Summer, and because Ms. H. did nothing about it, it is still tender and painful.  Would anyone like to guess what we call Winco now?  Answer:  Wintoe


    GREAT STUFF REVIEW . . . EPITOME HOME & GARDEN!

    If you have the perfect gift to purchase, or just want some ideas for your home/Holidays, you owe it to yourself to spend some time in Epitome!  Located next to Bandanna, Jeff and his amazing Staff will WOW you with everything you’ve always wanted/NEEDED for your home/garden!  It is like an enchanted wonderland this time of year, and Jeff plays the best music and seems to find the best smelling candles and fragrance(s) ANYWHERE!  It is sort of like a/an awesome warm cookie just out of the oven . . . bet you cannot eat/walk away with just one!

    EPITOME, 121 N. 5th, Boise, Idaho  208.333.0123   

     

    Recommended by Rich & Shannon Harris

    IN THIS ISSUE . . .
    PRODUCT NEWS
    TIP(S)/ADVICE
    GREAT STUFF REVIEW
    MEET ME MONDAY

    MEET ME MONDAY

    Meet Me Monday

    If you have not yet experienced Meet Me Monday, you are missing out!  We meet in the parking lot (or just inside by WiseGuy Pizza) between 5th and 6th on Main EVERY Monday from 5:15 p.m. to approximately 6:45 p.m. for a (FREE) run/walk/stroll through Downtown Boise, Kuna & New Plymouth!  The benefits of regular exercise are obvious, but the relationships we are building/creating while receiving the benefits of GETTING OUT are priceless!  Come and join us, and bring a friend!  You will want to make this an every Monday effort!  Thanks to Liz Warhurst and Rhonda & Ron Lysinger, we have recently added the Kuna and New Plymouth MMM’s!  See MeetMeMonday.org for all of the details and/or the MeetMeMonday Facebook page!
    November 25 . . . Join us at our usual starting spot and finish at Philip James Paul Mitchell Focus Salon on 8th in BODO!  Phil & James & Crew are staying late to offer discounts on hair and nail services and products!
    *Meet Me Monday is a community partnership between Saint Alphonsus Regional Medical Center and Bandanna Running & Walking and is designed to GET people OUT and active!  Please plan to join us for MMM!
    meetmemonday.org
  • November 17th, 2013

    BANDANNA RUNNING & WALKING
    NEWS, NOTES & GREAT STUFF FROM . . .
     BANDANNA RUNNING & WALKING 
    Bandanna Logo Full Color 2010
    A Newsletter from Bandanna Running & Walking . . . Week of November 17th
    HAPPY NATIONAL PEANUT BUTTER LOVER’S MONTH!  Birthdays and Anniversaries are special, but if you are anything like me, you get very excited for those months that celebrate favorites/habits such as COFFEE, SOUP and PEANUT BUTTER!  Although aware these occasions are really just excuses for additional/accepted consumption, I am choosing to embrace/indulge!  November is deemed National Peanut Butter Lover’s Month, and in honor of this special occasion, I have included a recipe in the Great Things Section using lots of Peanut Butter along with some great Peanut Butter facts/trivia.  If you have some time to kill, check out the National Peanut Butter Board website . . . www.nationalpeanutboard.org. I do consider Peanut Butter to be vegetarian even though some would argue not all of the insects flee before processing.  In all of life, there will always be those things you have to get past/ignore . . . I just pretend the bits of crunch were the “extra” in the extra crunchy variety.  I have been known to just spoon the thick crunchy goodness directly out of the jar/container . . . sometimes, however, I will pair it with a banana for a tasty snack and/or spoon some in my morning oatmeal for just the right  amount of smooth meltiness . . . DELISH!  What is your favorite Peanut Butter treat?   Grab a pair of shoes (and perhaps some Peanut Butter), and change your life!
    Rich & Shannon Harris, Owners
    “Everywhere is within walking distance if you have the time.”  Steven Wright

    PRODUCT NEWS . . . THE NIKE PEGASUS v30

    How many of you have run in a Nike Pegasus at some point in your running career/life?  The iconic Pegasus celebrated its 30th Birthday this year . . . possibly the only running shoe to have such a long life (at Bandanna we have what I believe is an original Pegasus on display).  Engineering updates to the materials make v30 lighter, more cushioned and breathable than the original Pegasus, but at their core the two shoes are still similar.  While it’s a little beat up, our version 1 still shares common traits with its new, sleek cousin, version 30.  Both are neutral, have a waffle outsole, and an air unit for cushioning.
    A winterized version of v30 has just been released also . . . the Air Pegasus+30 “Shield.”  Compared to v1, it looks like what it is, a visitor from the 21st Century.  Nike says it best regarding this shoe, “Be Seen, Stay Dry.”  A water resistant barrier on the upper helps keep your feet dry.  The collar/tongue lining is/are made of a micro fleece to keep your feet warm on cold winter days.  The really fun part of this shoe, however, is the visibility package.  The entire shoe is wrapped in a unique reflective print (see photo!) allowing you to be visible in low-light conditions.  The great upper has increased breathability and, combined with super-responsive cushioning, makes the Pegasus Shield ideal for running in wet, dark, cold conditions.

     

    Support and Ventilation

    The three-layer mesh upper adds support and ventilation while reducing weight. Unlike the Nike Air Pegasus+ 29, this version features strategically placed no-sew overlays throughout to offer even more support and create a seamless, ultra-comfortable interior.

     

    Responsive Cushioning

    A Nike Zoom unit in the heel delivers low-profile, responsive cushioning. Premium Cushlon foam provides soft, springy and resilient cushioning.

     

    Impact Absorption

    Sidewall cuts on the midsole absorb impact for softer landings and smoother transitions on your run.

     

    More Benefits

    • Midfoot saddle with mesh and no-sew overlays for ventilation and a secure fit
    • Internal heel counter wraps the heel for a snug fit
    • Environmentally preferred rubber Waffle outsole for durability and multi-surface traction
    • Flex grooves for a natural, efficient stride

    Product Details

    • Nike+ ready
    • Weight: 10.8 ounces (men’s size 10)
    • Midsole offset: 12mm

     

    TIP OF THE WEEK . . . YOU’RE ONLY HURTING YOURSELF!

    When I first heard those words, I had no idea what Mr. Olufs, my High School cross country coach meant.  If instead, he had said “get the hell off those people’s lawn,” his meaning would have been clear.  On our frequent runs to the public beach, we would take a little shortcut at the corner of Lake Road and Spruce Avenue in Lake Forest, Illinois.  This involved simply running across the front yard of the corner house, cutting about 50-60 yards off the entire run (double that if we took the same route back).  At 15 years of age, I’d been raised well enough to know I probably should be respecting other people’s property and not running through it 2-3 times per week along with 10-12 other guys.  But, I was in my first cross country season, running was hard, I still was not sure if it was fun or not, and to run less distance seemed like a no-brainer.  Who wouldn’t take the shortcut no matter how minimal the distance?

     

    So, I was not surprised to hear Mr. Olufs say something.  But, what in the world did “your’re only hurting yourself” mean?  Was I supposed to translate that into “get off the grass,” or “how would your parents like it if 15 kids ran through their front yard every afternoon?”  The scope of his words were lost on me.  I’m not sure I even knew what I was doing out there with the cross country team.  The one thing I did know was that I was not at football practice wearing all that gear and getting pummeled by other 15 year olds who were twice my size.  And, doing it in Midwest heat and humidity.  In that sense, the cross country thing was okay.

     

    A couple weeks into the season, Mr. Olufs elaborated on what he meant when he yelled “you’re only hurting yourself!”  It was not about the shortcut in distance or the running across someone’s front yard; it was about attitude.  In particular, our attitude about training.  How could we reach our goals if we took shortcuts on even the easiest training runs?  What would our attitudes be when the going got tougher?  We had all voluntarily come out for xc, and he expected our best effort every day.

     

    Four months into my running career (three of track and one of cross country), I had one goal every day . . . I went to practice.  Running was uncomfortable, so minimizing the discomfort by running less and slower seemed like a reasonable goal.

    Well, I soon learned what we all figure out in time; the more training I did, the better I felt, and the easier running became (relatively speaking).  In a crazy sort of way, the more fun it became also.  It does not happen over one run or workout, but many of them strung consistently together, week after week, month after month, and season after season.

     

    So . . . if you want a/the reward for all of your efforts, you’ve got to commit to working at it every day to the best of your ability (absent shortcuts), or . . . you’re only hurting yourself! Remember also that you are setting an example for others with your approach/dedication/commitment/attitude.

     

    Rich Harris


    GREAT STUFF REVIEW . . . 
    LOCAL HERO

    Tired of blockbusters, mind boggling special effects, the same old romantic comedy and sequel after sequel?  We have a thoroughly original and absolutely terrific movie for you in this week’s GREAT STUFF . . . Local Hero, made in 1983 and directed by Bill Forsyth, will make you think about abandoning your fast-paced American way of life and move to the west coast of Scotland.  Peter Riegert (Mac) stars as an oil company executive sent to glad-hand the residents of a small Scottish town and buy their coastline for a refinery.  Watch Mac’s transformation as he walks the beach, gets to know the locals and learns what is really important in life.  Burt Lancaster is the comet watching CEO, and the music is by Mark Knopfler.  “I’ll make a good Gordon, Gordon.”

    _________________________

    PEANUT BUTTER SOUP . . .

    (SERVES 4)

    Olive Oil, to preference

    1 onion, chopped

    1 teaspoon ground cumin

    2-3 large yams, peeled, cut into chunks

    1 large green apple, peeled, cut into chunks

    2 cups vegetable broth

    1 cup apple juice

    1/8 teaspoon ground cinnamon

    1/2 ish cup peanut butter (I use more)

    Salt, to preference

    Pepper, to preference

     

    In large saucepan, sauté onion in olive oil until translucent.  Add yams, cumin, apple, broth, juice and cinnamon. Cover and bring to boil. Reduce heat and simmer covered about 20 minutes or until yams and apple are fork-tender. Add peanut butter; stir until melted. Place soup in batches in a food processor and puree until smooth. Return soup to pan and heat through; season with salt and pepper. Garnish with sour cream, peanuts and/or apple slices, if desired.
    PEANUT BUTTER FACTS/TRIVIA . . .
    • In August 1976, Tom Miller, a University of Colorado student, pushed a peanut to the top of Pike’s Peak with his nose(14,100 feet!). It took him 4 days, 23 hours,47 minutes and 3 seconds.
    • Peanut butter was the secret behind “Mr. Ed,” TV’s talking horse. Spreading peanut butter inside the horse’s mouth created a natural talking movement every time the animal moved his sticky jaws.
    • The average child will eat 1,500 peanut butter and jelly sandwiches before he/she graduates high school.  And, if you ask the members of our house, they will all tell you this statistic seems low!
    IN THIS ISSUE . . .
    PRODUCT NEWS
    TIP(S)/ADVICE
    GREAT STUFF REVIEW
    MEET ME MONDAY

    MEET ME MONDAY

    Meet Me Monday

    If you have not yet experienced Meet Me Monday, you are missing out!  We meet in the parking lot (or just inside by WiseGuy Pizza) between 5th and 6th on Main EVERY Monday from 5:15 p.m. to approximately 6:45 p.m. for a (FREE) run/walk/stroll through Downtown Boise, Kuna & New Plymouth!  The benefits of regular exercise are obvious, but the relationships we are building/creating while receiving the benefits of GETTING OUT are priceless!  Come and join us, and bring a friend!  You will want to make this an every Monday effort!  Thanks to Liz Warhurst and Rhonda & Ron Lysinger, we have recently added the Kuna and New Plymouth MMM’s!  See MeetMeMonday.org for all of the details and/or the MeetMeMonday Facebook page!
    November 18 . . . Join us to learn more about the upcoming Annual Christmas Run from a fun and exciting Y Staff Member (Alison), and enter our raffle drawing for a chance to win a FREE race entry!
    *Meet Me Monday is a community partnership between Saint Alphonsus Regional Medical Center and Bandanna Running & Walking and is designed to GET people OUT and active!  Please plan to join us for MMM!
    meetmemonday.org
  • November 10th, 2013

    BANDANNA RUNNING & WALKING
    NEWS, NOTES & GREAT STUFF FROM . . .
     BANDANNA RUNNING & WALKING 
    Bandanna Logo Full Color 2010
    A Newsletter from Bandanna Running & Walking . . . Week of November 10th
     
    HAPPY NOVEMBER!  How many of you have sore back muscles and/or blisters from raking leaves over the weekend?  All I could think about while raking was all of the things I would rather be doing . . . especially when finding gifts from neighborhood dogs!  The good news is I did find some Halloween candy that must have escaped in a dash across the lawn, several water balloon pieces and one lonely sock that unfortunately did not look like matches to any of the many that are missing mates in our house!  If you have not yet signed up for the Y.Strider Turkey Trot coming up on November 23rd, HURRY!  We posted a photo of the Turkey Trot socks on our Facebook page last week . . . they are super cute, and this is a fantastic Annual, Family-friendly event!  Hope to see you all trotting!  This coming Saturday brings the Nike Cross Country Regional Meet to Eagle Island.  High School athletes will be competing from all over the Northwest!  If you do not have other plans this Saturday, treat yourself to some classic FALL weather at a great Cross Country event!  Meet Me Monday this week will be awesome as we learn more about the incredible Festival of Trees!  Join us at 5:15 p.m. for a walk/run, followed by announcements and socializing!  We will also be treated to a visit from our HOKA representative at this week’s Meet Me Monday!  HOKA makes an oversized shoe that has helped so many of our customers get back on the road/trails after injury and/or merely for added support!  Take a spin in a pair of HOKAs during your run/walk and see what the buzz is all about.  The shoes have been described as giant marshmallows on your feet but so friendly to the knees and hips!  Our representative will be present at 5:00 to 7:00 p.m., so you have lots of time to test drive!  We will also be offering 20% off HOKAs all day on Monday!  Grab a pair of shoes and change your life!
    Rich & Shannon Harris, Owners
    “If it’s your job to eat a frog, it’s best to do it first thing in the morning.  And if it’s your job to eat two frogs, it’s best to eat the biggest one first.”  Mark Twain

    PRODUCT NEWS . . . 

    HOKA ONE ONE – OVERSIZE SHOES 

    As BANDANNA begins 20 years in business, it should not surprise you we have seen plenty of changes and trends in running and walking shoes.  We have recently experienced the rise, and rather quick fall, of minimal shoes.  Minimal shoes provide little to no cushioning, support and “drop” (the difference between the heel and forefoot height).  Although minimal shoes have worked great for some, they certainly are not for everyone.  We are now seeing the pendulum swing back to more cushioning in low drop shoes.  In the case of Hoka One One shoes, it is “oversize” cushioning.  What exactly is oversize in a running shoe?  Think oversize tennis rackets, golf clubs, skis, bike tires . . . the same items, just bigger.  Much, much bigger!

     

    For Hoka, the bigger, more cushioned shoe, is not just, “Oh that’s nicer than my other running shoes”, but “OMG, that is incredible!”  Remember the restaurant scene in “When Harry Met Sally” with Meg Ryan and Billy Crystal?  Kind of like that.

     

    Here is what Hoka running shoes can offer you:

    • Midsole Foam – Lots of it.  Up to 2.5 times the amount in the average shoe.  But do not mistake all that foam for heavy.  Pick one up and see for yourself.  While it makes for a strange looking shoe, you’ll soon get over that when you feel the cushioning (or, as Hoka puts it “great shock attenuation”).  All this foam will enable you to run longer and farther with less fatigue in your legs, feet and core.
    • A unique “Midsole Geometry” – Hoka calls this a “meta-rocker.”  It simply means the midsole has a bit of a roll to it.  Not that big “shape up” roll, but just enough to promote better running form and more efficient running mechanics.  In short, an overall smoother run.
    • Stability – There are three initial reactions to seeing a/an Hoka for the first time:

    “That is one crazy looking shoe!”

    “It must be heavy and clunky.”

    “It’s unstable.”

     

    Only the first is true.  Turn a Hoka shoe over and you will see a very broad base.  There is not much chance you’ll be rolling off this shoe!  In addition, Hoka’s have a uniquely engineered “Active Foot Frame” midsole geometry which allows your foot to sink into the shoe, as opposed to sitting on top.  Think of it as sitting in a bathtub where the sides come up around you.

     

    Are you intrigued yet?  Whether you’re running ultras, or just want more cushioning for your neighborhood three mile run, there may be a Hoka in your future.

    TIP OF THE WEEK . . . REST

    Many years ago, I was sitting in the bar of a hotel in Knarvik, Norway with Steve Plascenia (US, two-time Olympian), Ray Flynn (Irish Olympian, 3:49 miler) and John Walker (New Zealand Olympian, 1500 gold medalist, 100+ sub-four miles).  We were there to run in a track meet put on by the local running club.  It was in Knarvik that Henry Rono had run a world record time in the 5000 (~13:05?) the year before.  I name drop and list some credentials here as it puts the following story in context.

     

    While I do not recall the specifics of our conversation, it must have had to do with training and workouts and the need to train hard and consistently for success.  In other words, no slacking if you want to set world records and win a gold medal like John Walker.   It was on this theme that Ray told us a story about a trip he had made to train with John in New Zealand.  He went there thinking he was going to be tutored by the great John Walker, train hard all the time, and learn to sweat and pee blood.  He would learn the secrets of the great Kiwi runners like Peter Snell, Dick Quax, Rod Dixon and Arthur Lydiard.  Imagine his surprise when, in the middle of a run, John stopped running and started to walk off the road and into the woods.  Naturally, Ray assumed this was a quick answer to the call of nature and then they’d be back on the road pounding out more miles.  Instead, John said he was tired of running and suggested they scavenge in the woods for mushrooms to pick for dinner.  Ray was shocked.  Tired of running? Stop running? Pick mushrooms?  He hadn’t even sweat blood yet.  This wasn’t any training method he was familiar with.   He had traveled all the way to New Zealand to train with JOHN WALKER!

     

    John assured him it was okay to stop running, that he knew which mushrooms were safe to pick and that Ray would soon sweat blood after eating the mushrooms for dinner.  While Ray was reluctant, he relented, picked mushrooms and then had to further endure the public disgrace of WALKING home; even if it was in the company of John Walker.  Despite this interruption and setback in Ray’s training (any more rest and easy days like that and one of his legs probably would have fallen off), he would go on to run more sub-four minute miles and make the 5000 meter Olympic final in 1984.  The moral of the story?  It doesn’t matter what your goals are, how fast you’ve run or who you are, sometimes you just need to stop running and pick mushrooms.

    Rich Harris


    GREAT STUFF REVIEW . . .

    HARRIS and ME, By Gary Paulsen
    While this book is technically for “young adult readers,” this 56 year old reader cannot recommend it strongly enough.  It is a quick read about an 11 year old City kid sent to live with his Uncle, Aunt and Cousin Harris for the Summer.  The paragraph at the end of Chapter Six says it all:
    “I’d been kicked in the testicles, slammed in the head, worked at the separator until my arms seemed about to fall off, narrowly averted disaster with a manic rooster, wrestled commie [word removed] pigs in a sea of pig crap, ridden horses as big as dinosaurs, had a losing relationship with a lynx, eaten eighteen or twenty meals, and helped to capture mice for God-knows-what purposes.” “And I’d been there one day.”
    Read it yourself before giving it to the kids.  You’ll remember this book long after many your reads and/or the next time you head to the farm!
    Recommended by Rich Harris and purchased for Mr. H (City kid) by Mrs. H (Farm kid) as a great book to read to the kids . . . and because of the bits of irony within.

     

    IN THIS ISSUE . . .
    PRODUCT NEWS
    TIP(S)/ADVICE
    GREAT STUFF REVIEW
    MEET ME MONDAY

    MEET ME MONDAY

    Meet Me Monday

    If you have not yet experienced Meet Me Monday, you are missing out!  We meet in the parking lot (or just inside by WiseGuy Pizza) between 5th and 6th on Main EVERY Monday from 5:15 p.m. to approximately 6:45 p.m. for a (FREE) run/walk/stroll through Downtown Boise, Kuna & New Plymouth!  The benefits of regular exercise are obvious, but the relationships we are building/creating while receiving the benefits of GETTING OUT are priceless!  Come and join us, and bring a friend!  You will want to make this an every Monday effort!  Thanks to Liz Warhurst and Rhonda & Ron Lysinger, we have recently added the Kuna and New Plymouth MMM’s!  See MeetMeMonday.org for all of the details and/or the MeetMeMonday Facebook page!
    November 11 . . . Join us to learn more about the Festival of TreesAND take a pair ofHOKAs for a spin while our HOKA representative tells you how HOKAs have taken off in the oversized shoe world!  NOTE:  ALL HOKAs 20% off for this special occasion on Monday, November 11th.  Discount limited to in-stock items only.
    *Meet Me Monday is a community partnership between Saint Alphonsus Regional Medical Center and Bandanna Running & Walking and is designed to GET people OUT and active!  Please plan to join us for MMM!
    meetmemonday.org
  • November 3rd, 2013

    BANDANNA RUNNING & WALKING
    NEWS, NOTES & GREAT STUFF FROM . . .
     BANDANNA RUNNING & WALKING 
    Bandanna Logo Full Color 2010
    A Newsletter from Bandanna Running & Walking . . . Week of November 3, 2013
     
    HAPPY NOVEMBER!  Will you be able to consume all of your kids’ Halloween candy before Thanksgiving, or will you be making it mysteriously disappear while the kids are at school?  Perhaps you have some unique recipes that call for mini Hershey bars or super sour Skittles?  If so, please feel free to pass them along . . . between six kids, I think we collected over ten pounds of candy.  Mr. H. has already made his favorites known/disappear.  Unfortunately, you rarely see Caravelle bars anymore, and my personal favorite, a Venti Starbucks, certainly did not appear in the Halloween bag.  Hope it was a fun Holiday for everyone!  November brings the Y.Strider Annual Turkey Trot Relay which is a must if you live in Boise.  We look forward to this event every year to reconnect and reflect, but also to see the kids home from College and/or other travels.  For those of you that have not participated in previous years, you really need to find three friends and get signed up!  This is a relay, and the Team(s) closest to predicting their actual finish time win TURKEYS!  The weather is typically just the right amount of crisp to make you wish you had tights on as you wait for your fellow Team member(s).  November is also the first full month leading into the 20th Anniversary of BANDANNA!  We are kicking off this twelve month celebration with a special event this First Thursday from 10:00 a.m. to 9:00 p.m.  Join us for some fun festivities, and 20% OFF all shoes, apparel and accessories.  ONE DAY ONLY!  Hope to see you all at Meet Me Monday, the Turkey Trot and on First Thursday!  Grab a pair of shoes and change your life!
    Rich & Shannon Harris, Owners
    “IF YOUTH IS A FAULT, ONE SOON GETS RID OF IT.”  Goethe
    NOTE:  We continue to have a few Brooks Adrenaline GTS 13 & Asics GT-2000 @ 20% OFF and select Summer Men’s and Women’s apparel at 50% OFF and/or Buy One/Get One FREE!  Stop by and check things out as well as all the new FALL updates and apparel!

    PRODUCT NEWS . . . THE NEW BALANCE 860v4

     

    The updates to the New Balance go-to stability shoe, the 860v4, are designed to bring together a “no-sew” experience with a system of smart technologies to provide a stable, cushioned shoe for those with unstable feet (if only they could work wonders elsewhere).

    • The 860v4 has been built on a new last (same 12mm drop) which has slightly more toe spring.  The flex grooves have been deepened and extended in the forefoot to work with this increased toe spring giving the shoe a nicer “roll” and a smoother heel/toe transition.
    • The forefoot overlays are now “welded” to the mesh instead of stitched, providing a seamless toebox which minimizes the chance for irritation.  The overall fit and feel of the upper is lighter and plusher than v3.
    • The lateral “crash pad” has been extended the full length of the shoe for increased full length cushioning and a smoother transition from heel to toe.

    In a nutshell, the new, plusher upper materials and extended cushioning systems in the midsole allow you to focus on your run and not the fact that you need extra support.  AND, as with most New Balance product(s), they are proudly made in THE USA!  Thanks, New Balance!

     

     

    TIP OF THE WEEK . . . RUNNING HILLS!

     

    How do you feel about running hills when they show up in the middle of your run or race?  The general consensus (based on personal observations and conversations) is to condemn them.  Many runners are already broken just by the thought or appearance of hills.
    Whether it’s the bridges of an urban marathon or the hill(s) on Eagle Island’s cross country course, you can turn hills to your advantage.  As in much of life, attitude is everything.  Think of running the hills in a race as a place to make your move; where you demoralize and run away from your opponents.  This is where you break them.  Most people in races are not prepared for hills and will slow down as they trudge, grind, (insert expletive here that rhymes with side stitch) and moan their way to the top.  It does not have to be this way.  Racing or training, here is how to work with hills to turn running them into a positive experience/event.
    Change your attitude.  View running hills as a way to gain an advantage in a race, or a way to shake up your everyday run and challenge yourself. It is an obstacle to be overcome no different than getting through a tough workout or a 20 mile run.
    Train on hills.  This does not necessarily mean running in the foothills and mountains.  This does mean running a relatively flat course with a hill or hills along the way or running repeat hills.
    Push Harder.  Tell yourself that from now on you are going to push a little harder as you run up hills.  Knowing that is your new attitude will help you be more mentally prepared for the hills.
    Pick up your pace.  As you approach the hill, pick up your pace 40 – 50 yards before the hill starts.  This way you have some momentum going as the terrain changes.
    There are two ways to run a hill and make it work to your advantage:
    • On particularly steep hills and in longer races, you want to try and maintain your pace as much as possible.  Do this by leaning into the hill, shortening and quickening your stride,  and most importantly, pumping your arms harder.  Their function has now changed from providing rhythm and balance to providing drive, momentum and lift to help carry you up the hill.  Now comes the most challenging part of learning to embrace, and love, running hills (I learned this from Mr. Olufs, my high school cross country coach).   As you crest the hill, keep this extra effort going for another 40-50 yards before you settle back in to your pace. If you really want to test yourself and put the hurt on your competition, put an extra surge in at the top of the hill for those 50 yards. This extra effort does a couple of things.  First, it forces you to continue concentrating and thinking about your run/race and second it continues the momentum you started on the hill and tests how tough you and your competition are.  You’ve now shaken up your run or race, and made yourself a more aware runner.
    • The second way to run hills applies to shorter, less steep hills and/or repeat hills done as a workout.  Again, pick up your pace as you approach the hill so that you start up it with some momentum.  As you start up the hill, tuck your butt in so you’re running tall, drive up the hill on your toes and pop your arms back so you get the full use of them to help pull you up the hill.  Essentially, you are sprinting up the hill, working on your form to help you become faster.  This is speedwork disguised as a hill workout. And, as above, used correctly in a race, it can give you that edge to weaken and/or break your competition . . . or at least a dread of hills.
    Like all training methods, keep the hill workouts in their proper place/perspective and as part of a well thought out, long-term training plan.  I still do my best to put an extra effort into every hill I run, just to challenge myself and to keep from feeling complacent.  Mr. Olufs would be proud.
    Rich Harris


    GREAT STUFF REVIEW . . .

    TRIP TAYLOR BOOKS OF BOISE!

     
    If all things books, great music, incredible staff and a dog named Apollo interest you, you owe it to yourself to visit Trip Taylor Booksellers on 10th Street in Boise!  Trip is the Owner, and between he and Staff Member, Gwen, you will not long for great read recommendations, conversations and a great experience!  Trip Taylor is a given when we are looking for great gift ideas that do not involve running shoes and colorful bandannas!  Contact:  210 N. 10th Street, Boise  208.344.3311
    Recommended by Rich & Shannon Harris
  • October 27th, 2013

    BANDANNA RUNNING & WALKING
    NEWS, NOTES & GREAT STUFF FROM . . .
     BANDANNA RUNNING & WALKING 
    Bandanna Logo Full Color 2010
    A Newsletter from Bandanna Running & Walking . . . Week of October 27, 2013
     
    HAPPY HALLOWEEN WEEK!   Wishing you all a wonderful and safe Halloween week!  We had a blast last night at the Y’s Inaugural Halloween Fun Run and Bike Ride through Downtown Boise!  Several Bandanna Team members wore costumes and enjoyed the glow sticks, Great Harvest Bread and West Side Drive-In prizes at the FINISH!  Thank you to all Y Staff Members for another great family-friendly event!  There were so many great events yesterday, and not enough of us to experience all of them.  Congratulations to ALL XC Athletes and Parents.  The State Cross Country Meet is this coming week (Saturday) in Idaho Falls!  Hats off to the many athletes going to state and to all those with PR’s during the Season.  Words cannot describe just how special and unique is the sport of XC!  Best to all Athletes, Coaches and Parents!  A BIG shout out to Dave Mills, Boise Cross Country Coach.  Dave is retiring after many, many years of coaching XC and Track.  Dave . . . you will never realize the amazing and positive impact you have had on so many athletes and parents over the years.  Wishing you only great things ahead!
    This week is pretty special for Mr. H and myself . . . we celebrate our Anniversary on Halloween.  We regret that we will not be running the NYC Marathon this year, but wish all of those running a remarkable experience.  This should be a special year given all that was involved in the difficult cancellation last year and recovery/rebuilding that has taken place since Hurricane Sandy!  Grab a pair of shoes and change your life!
    Rich & Shannon Harris, Owners
    “THE OTHER TEAMS COULD MAKE TROUBLE FOR US IF THEY WIN!”  Yogi Berra
    NOTE:  We continue to have a few Brooks Adrenaline GTS 13 & Asics GT-2000 @ 20% OFF and select Summer Men’s and Women’s apparel at 50% OFF and/or Buy One/Get One FREE!  Stop by and check things out as well as all the new FALL updates and apparel!  Be sure to see the Moving Comfort, Brooks & Nike under garments Mr. H. reviews below!  They are super cool and comfy!

    PRODUCT NEWS . . . FUN AND FUNCTIONAL UNDERWEAR!  

     

    MOVING COMFORT WORKOUT BIKINI . . .

    Available in three terrific colors (velvet mystique (pictured), cove and the always reliably sexy . . . black).  The Drilayer nylon front and Powermesh back keep you dry while the seam-free bonded edges minimize panty lines.

    BROOKS EQUILIBRIUM BRIEF . . .

    This is guys running underwear . . . dull, boring and uninteresting, but it is black (sexy?).  Made with Brooks’ soft moisture-transfer, Equilibrium fabric, this brief holds them in and keeps them dry.  The front panel is smooth for better support (no “Y front”), and the seams are kept to a minimum so chafing is not an issue.  For even better support, go down a size as these tend to run a bit roomy.  Most importantly, they’ll make you look “put together” in your tights at your next event/race!

     

     

    NIKE PRO COMBAT SIX INCH COMPRESSION SHORT . . .

    For great support and the prevention of thigh chafing all in one, this is your underwear.  Lightweight all-over, four-way stretch fabric provides mobility and ultimate moisture management.  The built-in front “pouch” offers maximum support for maximum performance and comfort (note: if you hurdle, wear these).  Contrasting flat-seam construction looks great too!  And . . . if you’ve been at all observant, the kids are wearing these under EVERYTHING!

     

    GREAT NEWS:  ALL available @ BANDANNA!

    TIP(S)/ADVICE . . . HOW CAN I LEARN TO RUN FASTER WITHOUT GETTING HURT? 

    Per mile pace, mile times and marathon times are not indicators of who is or is not a “real” or serious runner.  When you go out the door and start moving faster than you walk, you are running and you are a runner!  What can you do to pick up your pace, learn to run a little faster, but not get injured in the process?

    • On any given run, get warmed up for 10 – 15 minutes.
    • Find a point ahead where you are going to start picking up your pace (running faster!).  Driveways, mailboxes, telephone poles, trees, all make easy points to start, then pick another point about 100 feet further on where you will slow down again.
    • When you reach you’re starting point, start running faster.  Now here is the trick to getting this to work:  Running faster does not mean sprinting!  It can be a barely perceptible pace change.  Shorten your stride a bit; move your arms in a quicker rhythm to keep pace with your legs and off you go.
    • When you get to your end point, slow down and resume your usual pace.  Do not stop and walk.  Take your time, get your breathing back to a comfortable rhythm and look for your next starting and ending points.
    • Do this 4 – 6 times during your run (twice/week) and over the days and weeks you’ll start to run faster and longer during these bursts. Pay attention to your form (relax your shoulders, keep your arms pumping smoothly, work on the rhythm of your breathing).  The goal is that over time you will notice that your average run pace is increasing.
    This is also a great way to snap yourself out of those runs where all you want to do is stop and walk (assuming you’re not guilty of over training and simply need some rest and time off)!
    Rich Harris


    GREAT STUFF REVIEW . . .

    KATHERINE BAJENOVA GRIMMETT OF BOISE!

     
    If Paintings, Watercolors, Prints and/or Drawings interest you, you owe it to yourself to meet Katherine.  Katherine lives in Boise and recently opened her home during/for a/an Boise Open Studio event.  We could have spent hours in Katherine’s home surrounded by her work, collections and all things creative, unique and beautiful.  Visit Katherine’s website @ www.katherinebajenovagrimmett.com.  Katherine has an amazing story, and is so incredibly talented.  NOTE:  Katherine is also an avid runner and has done most local running events many times . . . one of her rooms is FULL of race bibs, amazing books and nostalgia.
    Recommended by Rich & Shannon Harris & Molly
  • October 20th, 2013

    BANDANNA RUNNING & WALKING
    NEWS, NOTES & GREAT STUFF FROM . . .
     BANDANNA RUNNING & WALKING 
    Bandanna Logo Full Color 2010
    A Newsletter from Bandanna Running & Walking . . . Week of October 20, 2013
     
    WHAT A WEEK!  Here’s to everyone that was directly and indirectly impacted by the political upheaval this past week.  At the end of the day, everyone is affected and we can all participate in making a difference going forward.  FALL is in full swing and the leaves/colors could not be more beautiful!  CONGRATS to our own Shannon DeBoer for winning the City of Trees 1/2 Marathon last Sunday!  Well Done!  CONGRATS also to Bishop Kelly High School and Coach Pat Connor for supporting the Harrison Classic last Sunday with the most student volunteers!  The kids had a great time, and may have failed to appreciate the true beauty of Harrison Blvd. in their mile sprint to chocolate milk at the finish!  Harrison Blvd. never feels longer than during this event!  Many thanks to the Y (especially Tim Severa and Jack Ward) for putting on this great Annual fun run.  We look forward to the Cross Country District Championships this Thursday @ Eagle Island!  Upcoming also is the Y’s Halloween Fun Run, the Farmman Challenge, the Halloween Hustle and of course, Halloween!  Wishing you all a great event . . . whatever your event . . . and lots of your favorite kind(s) of Halloween candy!  Grab a pair of shoes and change your life!
    Rich & Shannon Harris, Owners
    WIT IS A SWORD; IT IS MEANT TO MAKE PEOPLE FEEL THE POINT AS WELL AS SEE IT.  G.K. Chesterton
    NOTE:  From now until they are gone (it will not take long), we have the Brooks Adrenaline GTS 13 & Asics GT-2000 @ 20% OFF and select Summer Men’s and Women’s apparel at 50% OFF and/or Buy One/Get One FREE!  Stop by and check things out as well as all the new FALL updates and apparel!  Ask us about the Brooks Adapt II Gloves . . . they have AWESOME (Mr. H. said nifty) LED lights!

    PRODUCT NEWS . . . BROOKS ADRENALINE GTS 14

     

    The latest BROOKS Adrenaline update (GTS 14) has just been released with minor improvements that feel fantastic as you lace up your new pair and take them for a spin:

     

    BROOKS focused on two areas for the GTS 14 update:

    • Heel to toe transition:  The mid-foot of the shoe has been filled in along the lateral side to create a smoother transition and enhance lateral cushioning and the “crash pad” (lateral heel of shoe) has been extended up to the mid-foot to further promote an effortless heel-toe transition.
    • In-shoe comfort (how the shoe feels when you put it on and lace it up):  The laces have been brought closer to the foot in order to create more uniform pressure across the instep and through the use of BROOKS’ innovative 3D Fit Print process, the upper materials are lighter, softer and stronger resulting in a closer to-the-foot fit.

    TIP(S)/ADVICE . . . DEALING WITH PLANTAR FASCIITIS (“PF”)! 

    NEVER get this . . . but if you do, some thoughts:

    PF does not go away quickly.  It takes a consistent effort and weeks and months of rest/therapy to get rid of.  Below are a few suggestions/recommendations learned from 40 years of running and 20 years of working with runners and selling running/walking shoes.

    • Make sure you are wearing the correct size and type (stability, neutral etc.) of shoe for YOU/your gait.  Too big, too small, too wide, too narrow, too soft, too firm…try on the shoe and take it for a run up and down the sidewalk before you buy it!  Goldilocks did not order her porridge on the Internet!  She found the bowl that was just right by trying them all in-person!
    • Do not continue running in broken down, worn out shoes!  Get new/the right shoes with the proper support and/or insert a new insole (firmer, not softer) for better/more support.
    • Consider taking a few days/weeks off to give your feet a break.  The pain may or may not subside.
    • Ice your feet.  This helps reduce inflammation.  I am a believer in ice water instead of an ice cup.
    • Massage your arch/heel with your thumb until tears are running down your face.
    • Roll your arch/heel on something to massage/stimulate your foot.  Golf balls, Foot Wheels, knobby balls work great.   Also do this until tears are running down your face.  While I can’t tell you the physiological mechanism that explains why this works (deliberately aggravating an area that already hurts), numerous conversations with customers and much personal experience suggests it does.
    • Stretch your calves and Achilles tendons.  This is always vague advice.  Experience has shown me that the following/above stretch works better than others I’ve tried.  Stand facing the wall (wearing shoes) and put the toe of your shoe on the wall so your calf/Achilles is stretching (see photo).  Lean in to the wall from your hips (I go up on to my toes with the other foot to get the maximum stretch).  Count to 30.  Do not bounce or get too aggressive.  Just enough stretch to feel how tight your calf is.  Do this stretch multiple times per day and for weeks and months on end.  And . . . if you really want to score brownie points, wash the footprint off the wall when you are done!
    • Exercise your foot.   Pick up marbles with your toes.  Or, try the following exercise which has worked great for me over the years.  Sit barefoot in a chair on a non-carpeted floor.  Spread a very light dish towel out on the floor.  Start at one end of the towel and scrunch it up with your toes until as much of the towel is under your foot as possible.  Now use your toes and push the towel back out and away from you.  Do this five times then switch to the other foot.  Do three sets of five with each foot.  Do this twice per day.  You are strengthening your foot by doing this.
    • Do a small amount of running in a minimal shoe or barefoot.  The idea here is to change your gait by landing on your mid-foot instead of your heel.  This reduces the impact from a heel strike and promotes foot/leg strength.  While this has been a hot trend over the past couple of years and has been touted as a way to decrease injuries, it is not for everyone.  But again, personal experience and customer feedback suggests landing on your mid-foot can help.  Do not run more than a mile for the first couple of weeks.  Your calves will be sore but they and your feet will be getting stronger.
    • Wear a “night splint”.  This keeps your calf and arch stretched out while you sleep, easing the infamous morning limp to the bathroom.  There are several night splint options.  The Orthlab Night Splint Sock works great . . . and conveniently, we have them @ BANDANNA!
    PF may come and go in your life . . . hopefully these tips can help when/if you have to deal with it so you can get back out and enjoy what you love doing so PF then refers to Pain Free!
    Rich Harris

     


    GREAT STUFF REVIEW . . .

    THE ANTIQUE MALL IN BOISE!

     
    Whether you are looking for the perfect gift for yourself or a friend, or just a place to torture the kids for an afternoon, you owe it to yourself to visit the Antique Mall on Overland Road!  You can find the GREATEST treasures within . . . pictured is a very recent Birthday present!  We have purchased numerous “finds” over the years at the Mall and are especially fond of the very helpful staff!  Call Sue A. if you are looking for something special and I bet she can tell you if they have it in their halls/walls of antiques/collections. Open Daily 10-6  PHONE:
    208.342.5350
    Recommended by Shannon Harris
    IN THIS ISSUE . . .
    PRODUCT NEWS
    TIP(S)/ADVICE
    GREAT STUFF REVIEW
    MEET ME MONDAY

    MEET ME MONDAY

    Meet Me Monday

    If you have not yet experienced Meet Me Monday, you are missing out!  We meet in the parking lot between 5th and 6th & Main EVERY Monday from 5:15 p.m. to approximately 6:45 p.m. for a (FREE) run/walk/stroll through Downtown Boise, Kuna & New Plymouth!  The benefits of regular exercise are obvious, but the relationships we are building/creating while receiving the benefits of GETTING OUT are priceless!  Come and join us, and bring a friend!  You will want to make this an every Monday effort!  Thanks to Liz Warhurst and Rhonda & Ron Lysinger, we have recently added the Kuna and New Plymouth MMM’s!  See MeetMeMonday.org for all of the details and/or the MeetMeMonday Facebook page!
    October 21 . . . Join us for a fun night with the American Medical Society!  They will have an ambulance on-site and also talk to us about some safety measures/thoughts as Halloween approaches.
    *Meet Me Monday is a community partnership between Saint Alphonsus Regional Medical Center and Bandanna Running & Walking and is designed to GET people OUT and active!  Please plan to join us for MMM!
    meetmemonday.org
  • October 13th, 2013

    BANDANNA RUNNING & WALKING

     

    NEWS, NOTES & GREAT STUFF FROM . . .

     BANDANNA RUNNING & WALKING 

     

    Bandanna Logo Full Color 2010

     

     

    A Newsletter from Bandanna Running & Walking . . .

    Week of October 13, 2013

     

     
     
     

     

    WELCOME to News, Notes & Great Stuff from Bandanna Running & Walking!  In addition to great information, we hope you find this weekly piece fun, inspiring, educational and a MUST read . . . just like the “LIVES” section on the last page of the New York Times Magazine and/or the front page of your favorite hometown publication.  We look forward to hearing from you and seeing you.  Thank you all for your interest in Bandanna Running & Walking and the “lifestyle” that is running, walking and all things in-between.  Grab a pair of shoes and change your life!

     

    Rich & Shannon Harris, Owners

     

    “EXPERIENCE IS ONE THING YOU CAN’T GET FOR NOTHING.”  Oscar Wilde 

     

     

     

     
     
     
     
     
     
     

     

    PRODUCT NEWS . . . ASICS GT-2000 v2

     

    Asics is so confident in the fit, feel and ride of the new GT-2000 v2 you can try it risk free!  If the shoes don’t deliver the ultimate ride, Asics/Bandanna will replace them, no questions asked!

     

    NEW TECH IN THE GT-2000 v2:

     

    FluidRide:  

    ASICS midsole technology that provides the ultimate combination of bounce back and cushioning while reducing weight and maintaining exceptional durability.

     

    Reinforced Vamp

    The forefoot mesh durability has been increased by the addition of a thin, seamless underlay.  No more of your big toe poking a hole in the mesh!

     

    Full-Length SpEVA 55 Lasting: 

    A thin layer of foam (now full-length!)  under the insole for superior cushioning and comfort.  This has been a key feature that provides the ride runners have come to expect from the GT series.

     

    More Accommodating Fit & Feel:

    The re-tooling of the upper and the addition of the SpEVA 55 lasting creates a fit similar to the GT-2170 while still pushing the GT-2000 v2 beyond its predecessors.

     

     

     
     
     

     

    TIP(S)/ADVICE . . . BE SAFE . . . BE SEEN!    

    With days getting darker and safety always a concern, you may not want to rely exclusively on the reflective hits on your clothes to warn oncoming motorists/wildlife/law enforcement of your approach.  Remember, the reflective areas of your shoes and/or clothes only really show/glow when you are in the direct path of an automobile’s headlights.  A bright headlamp or a clip on light will go a long way toward ensuring your visability, and therefore, your safety.  

    KNUCKLE LIGHTS do a great job of providing an added measure of safety.  They are available at BANDANNA.  They have three different power settings for maximum adaptability/usability.  $40.00 . . . but it truly is hard to put a value on safety.  We also have several headlamp options and, of course, lots of reflective gear and we’re working on the reflective bandanna!

      

    BE SAFE . . . BE SEEN!

     

     

     
     
     

     


    GREAT STUFF REVIEW . . .

    NINETY PERCENT OF EVERYTHING 

    INSIDE SHIPPING,
    THE INVISIBLE INDUSTRY THAT PUTS CLOTHES ON YOUR BACK, GAS IN YOUR CAR, AND FOOD ON YOUR PLATE  

     

    Have you ever wondered how your running shoes got to the United Statesfrom that factory in Asia?  How did those bananas (not bandannas) get to Albertson’s from a South or Central American plantation?  

    Ninety Percent of Everything recounts Author Rose George’s five week, nine thousand mile journey on the container ship Maersk Kendal.  This is an unbelievably interesting book about an industry that most of us know nothing about but that plays such a vital part in our daily lives.  “The best books make you think about our world in a new way and

    Ninety Percent of Everything is definitely one of those books.” Deborah Blum

     

    Recommended by Rich Harris

     

     

     

    IN THIS ISSUE . . .

    PRODUCT NEWS

    TIP(S)/ADVICE

    GREAT STUFF REVIEW

    MEET ME MONDAY

     

    MEET ME MONDAY

    Meet Me Monday

    If you have not yet experienced Meet Me Monday, you are missing out!  We meet in the parking lot between 5th and 6th & Main EVERY Monday from 5:15 p.m. to approximately 6:45 p.m.for a (FREE) run/walk/stroll through Downtown Boise, Kuna & New Plymouth!  The benefits of regular exercise are obvious, but the relationships we are building/creating while receiving the benefits of GETTING OUT are priceless!  Come and join us, and bring a friend!  You will want to make this an every Monday effort!  Thanks to Liz Warhurst and Rhonda & Ron Lysinger, we have recently added the Kuna and New Plymouth MMM’s!  See MeetMeMonday.org for all of the details and/or the MeetMeMonday Facebook page!

     

    *Meet Me Monday is a community partnership between Saint Alphonsus Regional Medical Center and Bandanna Running & Walking and is designed to GET people OUT and active!  Please plan to join us for MMM!

     

    meetmemonday.org