November 3rd, 2013

by admin
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
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!



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!





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



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
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