West Stride Stories

A lot has happened in the Atlanta running community over the past few weeks. We’re very proud of all the West Striders who completed the Publix Georgia Marathon and Half, as well as the Atlanta Women’s 5K! Now that Atlanta’s big March races are over, we wanted to offer some tips to help you maintain your training goals.

1. Keep up the momentum– don’t relax for too long or starting up again will be difficult!
2. Set your next goal, whether it’s a fun 5K or another big race.
 Check out all of our race postings at the store or the Atlanta Track Club’s Race Calendar. Don’t forget the Girls on the Run 5K is on April 30th starting from West Stride!
3. Change up your routes and run somewhere new. Seek out different terrain and fun neighborhoods– Atlanta has a lot to offer.
4. Find a training partner or group if you don’t already have one. We have a group run this Sunday at the river and it’s the perfect opportunity to meet other runners. Also, the Peachtree-in-Training program will officially begin April 23rd.
5. Reward yourself with some new running gear. It’s amazing how financial investments can motivate you to keep moving. Plus, chances are you’re due for a new pair of shoes if you’ve been training hard for a marathon or 5K!

Keep up the good work, West Striders!

Most A/B cup women think that they can get by with that basic cotton compression sports bra they’ve been wearing since middle school. Wrong. Just because you’re an A or B cup, doesn’t mean you don’t need the same encapsulation and support that a C or D+ woman does. The Cooper’s ligament in the breast supports breast tissue and maintains breast shape. Exercising without a proper bra (or even not wearing the proper everyday bra) causes the breasts to be displaced far away from their normal resting place, stretching the Cooper’s ligament. No matter your cup size, this ligament can be permanently stretched which results in breast sagging. Enough said, right? So how do you prevent this permanent damage? Wear a supportive bra that prevents lateral and longitudinal movement of the breasts. We carry a number of great A/B bras that combine style, comfort, breathability and the support you need.
A/B bras we love right now:
–Charity Bra by Moving Comfort—a stylish racerback bra with seamless molded cups and plush, wide straps for comfort.
–Vero Bra by Moving Comfort— a convertible bra with molded cups that you can wear as a racer back style or like a regular bra.
–Alexis Bra by Moving Comfort—a feminine racerback style with molded cups and adjustable straps– check out our new Spring colors!

Come check out our Fun, Fit & Feminine Event on February 24. We’ll get you fitted for the right bra– whether your A,B or DD!

Grab your favorite running shoes and join us for the kick-off of our 2011 Stride Support group runs!  Beginning January 22, we are gearing up for Spring marathon season with supported long runs from the store. Our Stride Support program is targeting the Publix GA Half & Full on Sunday March 20, 2011, but those training for any race are welcome to join us for Saturday runs!

Water and electrolytic beverages will be provided along all routes and there will be great companionship at each run as well.  Post-run snacks from Publix and coffee from Caribou Coffee will also be provided. Each week, we’ll be joined by a special guest or two– check out our schedule below!

Saturday, January 22, 8 am— Join the official Publix Pace Team for runs of 6 or 8 miles for those training for the Half and approximately 18 miles for those training for the Full Marathon.

• The Publix Half Marathon Pace team members will be on hand to lead runs of 6 and 8 miles at designated paces.  Pacers will be available for those targeting half finish times of 1:30, 1:35, 1:40, 1:45, 1:50, 2:00, 2:15, 2:30 and 2:45.  A smaller group of pacers will be available for the full marathon as well.  Most pacers for the full marathon will be running 18 miles.

• Kyle O’Day of Continuum Sports Technologies will address proper running form briefly prior to the run and lead the group thru key form drills at approximately 9 am!  Plan on having a coffee with us and listening for a couple minutes after you log your miles.  Kyle is an expert in correcting running form, improving running efficiency, and resolving long term chronic injuries. His primary areas of focus are running form analysis, corrective exercise and injury management and resolution.  Don’t miss the chance to start your new year in proper form

Saturday, February 5, 8 am – Distances of 6 to 20 miles will be offered.  Official race apparel sponsor Craft & footwear sponsor Karhu will be at West Stride.  Come out and wear test the products for a short or long run!
Saturday, February 19, 8 am – Distances of 6 to 20 miles will be available.

Saturday, March 12, 8 am – Almost done run.  Come enjoy a final easy run with friends and get info on our raceday tent and bag check.
REMEMBER– If you are planning to run the Publix Georgia Marathon or Half Marathon on March 20, 2011, take advantage of our discount codes. Just enter them at checkout online. As you fill out the online registration form, be sure to choose “West Stride” under the ‘Team Name’ section. You do not need a password.  The discount codes are as follows:

• Marathon – WS11MAR ($10 off the Marathon)

• Half Marathon – WS11HALF ($5 off the Half)

We want to say thank you to all of those who joined us on December 11^th for our 3^rd annual Red and Green run. We had a record turn-out this year despite the below-freezing temperatures!

A big thanks to all of the West Stride Running Club participants who joined us on Saturday. It was a lot of fun to honor your hard work over the past few months!  A special congratulations to our high point winners, Theresa Smith and Dung Nguyen. Remember, you can still earn points until our year-end celebration, May 1^st.

As runners, we’re always looking for a little inspiration or something new to put some spring in our stride. When it comes to giving gifts, we’re no different. Some of our customers have been asking about ideas for holiday gifts, so we thought we’d share what’s on our gift list this season:
1. Twice the Loop “Run Around Atlanta” 2011 Calendar– photos from local runner/artist Jennie Kormanik featuring work by Stephanie Cooke.
2. Brooks Vapor Dry 2 Gloves– with polyurethane finger grips!
3. Soleus Surge Heart Rate Monitor– an affordable way to maximize your training.
4. Nike Soft Hand Half-zip– super soft and comfy shirt you will want to wear 24-7.
5. Asics Thermopolis Half Zip– even has thumb-holes to keep your hands warm!
6. BaySix Christmas Ornaments– in case people don’t already know you love running.
7. Thorlo Experia Socks– nicely cushioned and in fun new colors.
8. Yurtopia Yurbud earbud enhancers– so you can stop fussing with your earbuds while you run.
9. Nike Be Strong Dri fit pants– medium weight and extremely comfortable women’s pants.
10. BaySix I Love Running mug– great for pre- or post-run coffee breaks.
11. C.E.P. Compression Sleeves– increase blood circulation and muscle oxygenation.
12. B.O.B Revolution stroller– our favorite light-weight, all-terrain running stroller.
13. Sweaty Band– super cute and won’t slip!
14. Saucony DryLete ponytail headband– keeps your ears toasty warm.
15. The Stik Original– massage the kinks out of your muscles.
16. Garmin Forerunner® 110– a great and hassle-free way to track your training.
17. Brooks LSD Lite Jacket– be warm and BE SEEN.
18. Oiselle RUN long-sleeve tee– cute for hitting the pavement OR running errands.
19. Mizuno Breath Thermo stretch half-zip– one the smartest shirts out there because it helps maintain your core temperature.
20. Nathan Steel flip-straw water bottle– keeps your drinks cool and refreshing.
21. Spibelt personal item belt– great for storing your items for races or long runs.
22. Moving Comfort Vixen sports bra– one of our most popular and flattering fits.
23. Tracy Dean Inspiration Bracelet, in silver and leather– a unique gift for a special female runner training for a race!
24. Brooks Spartan Pant– versatile cold-weather pant in black.
25. Mint Chocolate GU– a delicious wintry treat that helps you go further!
Still don’t know what to get for your mom, son, boss or second cousin once removed? We’d be happy to chat with you and help you find the perfect gift that’s not on our list!
(We also have West Stride gift cards, available in any amount.)

As the days grow shorter, it’s important to be safe and highly visible on your runs! If you’re running outdoors, please wear reflective gear to protect yourself from vehicles on the roads. If it’s been awhile since you’ve bought reflective gear, you will be excited to know there are a lot more options out there now. Check out a recent article by West Stride’s store manager, Wil Cramer (aka Atlanta Track Club’s “Gear Guy”), at the following link:

http://atlantarunnersblog.org/lets-get-visible-visible/

Join West Stride on Tuesday July 20^th at 6:30 pm for a group run, tri clinic and Smoothie King smoothies!  Team LUNA Chix and West Stride are teaming together to host an evening run and triathlon transition clinic featuring tri pro April Gellatly.

The run will begin at the store at 6:30 and the clinic will start approximately 7:30.  West Stride will have routes from approximately 3 to 7 miles.  Luna Chix and West Striders will be on hand to lead the way.  Post run, the clinic will cover tips and best practices for the transitions from swim to bike and bike to run.  It is designed to benefit both the more experienced triathlete as well as the newbie to the sport.  Free smoothies from Smoothie King will be perfect to sip on during the triathlon clinic that will be presented by pro April Gellatly.  April Gellatly grew up as a collegiate swimmer but changed her focus to the Ironman. Turning pro in 2009, she placed top 10 in 3 consecutive Ironman races (Placid – 10, Louisville – 8, Cozumel – 7). April has 10 + years of coaching experience and is a USAT Level 1 certified coach. She is the head swim coach for the Atlanta Triathlon Club and even helped Dr. Sanjay Gupta and his CNN team train for the NYC Triathlon. April is coached by Matt Russ at The Sport Factory in Roswell, GA.

The clinic is FREE, however donations for Breast Cancer Fund are appreciated.  Donate to the Breast Cancer Fund: www.active.com/donate/getactivechallenge/atllunachix.  West Stride will donate 5% of the evening’s sales to Breast Cancer Fund. 

Team LUNA Chix is a program designed to draw women together that are interested in learning new sports, staying active, and inspiring others to do the same. LUNA supports the Breast Cancer Fund by bringing awareness to the environmental causes of breast cancer.

If you don’t already have a triathlon on the calendar, Click here http://gamultisports.com/ptsolutions-acworthwomens-sprint-triathlon/ to learn more about Triathlons in our area.

See you July 20^th at 6:30 pm. It’s a great way to TRY a TRI with West sTRIde and the LUNA Chix!

Sarah Robbins is speaking Saturday at 8:30am following a group run at West Stride.  The run will begin at 7:30am. We had a chance to ask her a few questions.  Come by on Saturday and ask her some of your own.

WS- As the weather gets warmer, what kinds of foods should runners consume post run to help guarantee we are replenishing lost nutrients? What about pre-run goodies?

SR- Regardless of the weather, runners should always ensure a healthy diet; whole foods vs. packaged, processed foods as much as possible.  Post run is critical for recovery.  Within 30-60 minutes after a run, a meal/snack of complex carbohydrates and protein will help in our muscle recovery.  Some things to try depending on time of day and tastes – eggs & whole wheat toast, spinach salad w/strawberries and chicken; fish & veggies.   (complex carbs - spinach, greens, broccoli…), fruit (apples, strawberries…) and protein (chicken, fish…).  Most importantly experiment well in advance of race day. Find out what works well with your body!  Don’t try new foods and/or combinations leading up to race day. 

WS- What benefit, if any, do special tests such as bone density and iron level tests have for the average runner when they are training for a competition?

SR- Physical activity like walking, jogging, and strength training has positive effects on our skeletons; it strengthens our bones.  Iron is important for running performance.  Iron can be lost in runners in foot strike and through sweating. Good food sources of iron include: liver, lean meat and poultry, fish, legumes, dark green leafy vegetables, dried fruit, and whole grain cereals and bread.

WS- What kinds of foods are essential for an endurance athlete that chooses to consume a vegetarian or vegan diet? 

SR- When running and in general, it’s essential that vegans and/or vegetarians consume a balanced diet.  If you don’t eat animal products, many plant based foods are available and rich in protein; soy, legumes and egg or meat replacements/substitutes for example.  Whole foods and less packaged, processed foods. 

WS- Finally, it seems more popular than ever for runners to avoid certain foods such as gluten and or dairy products.  What are your thoughts on this?  What are the benefits?  What are the risks?

SR- If gluten and/or dairy products upset your system (gas, bloating, constipation, etc) normally then this will only be exaggerated when running.  Experiment adding or avoiding certain foods (or food groups such as dairy or gluten) and see how your body responds.  Find out what works well with your body; listen to your body then go with it.  In particular, many people avoid dairy when running because it creates mucus which can make breathing more difficult. 

Sport psychologist Dr. Rick Van Haveren is speaking at West Stride on Saturday, May 22nd at 8:30am.  We had a chance to ask Van Haveren a few question before his talk.  Check it out.

How do runners differ from other athletes?

From a sport psych perspective, it takes a certain type of mental toughness.  There is no half-time, no time-outs, etc.  Once you start there’s no stopping so runners have to learn to be mentally resilient while performing.  In addition, with something like sprinting a race is over in a short period of time.  Therefore, there’s little room for mental errors.  If a mistake is made there isn’t much time, if any, to recover so the mental approach needs to be exact.

How does this change your approach when you work with them?

It’s also a more solitary sport.  You are really batting yourself as opposed to an opponent.  I have typically worked with runners who were doing individual competitions so we really just focus on the athlete and don’t worry so much about the opponent, team dynamics, etc. 

What is the most common issue competitive female runners tend to have a hard time dealing with?  Is this different for competitive male runners? 

I would say it’s pretty similar.  However, one set issues that tends to come up more often with women than men in sports like running, gymnastics, and swimming is around perfectionism, eating issues, and body image. 

Dr. Van Haveren can be reached at 678.462.3833. He can also be reached by e-mail at: atlantasportpsych@yahoo.com.    

American distance star Todd Williams will visit West Stride on Saturday, January 23 to talk about his experience and provide training tips following our Fit for Atlanta group run at 8:00 am.  Here’s a brief bio summarizing Todd’s accomplishments:

Todd Williams (born March 7, 1969 in Detroit, Michigan) is a retired long-distance runner from the United States, who represented his native country at two consecutive Summer Olympics, in 1992 and 1996.
His personal bests were 13:19.50 (1995) in the men’s 5,000m, and 27:31.34 (1995) in the men’s 10,000 metres. Williams’ seventh place in the 10,000m at the 1993 Worlds was the best U.S. finish in an Olympic or World 10,000m final since Frank Shorter placed fifth in 1972. Todd also holds the American 15k record of 42:22, which he did at the Gate River Run in Jacksonville, FL. He is also a 5 time winner of the Gate River Run.