VMC 5k Captain's luncheon

The VMC race is upcoming and this year they are having 2 separate races:  the regular 5k and this year they're adding a "doughnut dash" (run, snarf down 24 Dunkin Donut Munchkins, and dash back).  The race is on Saturday Sept. 29th and the Captains meeting is Thursday, August 9th at noon (lunch on them) at the Crowne Plaza Hotel in Knoxville, TN.  I will be there, along with Kim and Lori.

Here are the details for the captains luncheon:

The luncheon is on Thursday, August 9^th at Noon at the Crowne Plaza.  As always, come and enjoy lunch on us and learn all about being a team captain. 

I also wanted to let you all know that we have added another race this year.  The First Annual Dunkin’ Donut Dash will take place immediately following the 5K Race.  The Dunkin’ Donut Dash is a 5K with the additional challenge of eating 24 Dunkin’ Donut Munchkins in the middle of the race.  I know what all of you are thinking – I promise it will be fun and something unique to offer to the teenagers and college kids we all know. 

If you aren’t able to make it but want to be a captain, just let me know and we can work something out.

Also, if you aren’t interested in participating this year, let me know so that I can remove you from my list.

Please RSVP to me by August 8^th and I hope that all of you can make it! 

kharper@vmcinc.org

2nd Annual Training runs (FREE) starting August 14th!

Come join Lori Tucker (WATE), Kim Hansard (Star102.1), and myself and get
Ready To Run!

Hey everyone, I'm very excited to announce my partnership with Volunteer Ministry Center in Knoxville, TN (celebrating their 25th year of motivating and helping Up the homeless and poor of Knoxville).

I'll be conducting FREE training runs again this year putting participants through the 'Dormant 2 Dominant: 7 weeks to your first 5k' program!  The class will be largely focused on new runners, casual runners, and those who have Never run before, however special time is always given to those who are experienced, competitive, barefoot runners, and those wishing to transition to barefoot/minimalist running.


This is all to get everyone ready for the Volunteer Ministry Center (VMC) 5k this year, which will be held on September 29th.

On the training days we will discuss proper form, training advice, how to run, how to land, how to breathe, etc. as well as do training runs each time.
Additionally, on the first night I will provide everyone who attends with a free training program designed to get you ready for your first 5k in just 7 weeks (not only that - but in just 3 days a week and just 20-30 minutes each of those days - you can do this!).

Each night will begin and end with an open forum for people to ask questions specifically related to their own needs, form questions, general running questions, barefoot and/or minimalist questions, questions about/from Second Wind: the running coach you never had but always needed, etc.

If you are an experienced runner, come learn about barefoot and minimalist running, better efficiency, and injury prevention

If you are a novice runner, come get instruction specific to your own needs and concerns and get yourself in racing form

If you are a brand new runner (or one who has Never run) come learn from the ground up (literally) and gain the information and confidence to go from not being a runner at all to running your first 5k in just 7 weeks (yes, you CAN do this!)!


The dates: (note - all runs are held at 7:00pm at the World's Fair Site in Knoxville, TN - the track around the lawn - just past the fountains - and there is free parking across the railroad tracks from the Foundry)

August 14th
August 21st
August 28th
September 4th
September 11th  (the group will still meet-but I will be out of town on this date)
September 18th
September 25th
And the race is on September 29th

For more information, contact  Karol Harper at: kharper@vmcinc.org

Summer is... Here!

Blogs have been slow!  Summer is my busiest season of the year and typically involves a lot of travel.  This year is no exception!

What do you do for super hot weather runs?  I was in San Antonio, TX where it was 97 while I was there, then East Tennessee at 100, and then AR who's sitting at 106!

Remember to stay hydrated!  Waiting until after a run and then guzzling the liquids just isn't going to cut it, and honestly, even just relying on drinking during runs isn't enough.  The best (and easiest) boost you can give yourself is to pre-hydrate.  Drink lots of fluids during the day before you take off on your run, and then be sure to keep the fluids going.

Don't ever wait until you Feel thirsty - once you feel thirst, you're already too late (into dehydration).  The most dangerous thing to look for is if you stop sweating - I still hear people from time to time tout that as a great thing your body has 'gotten to the point that it doesn't have to sweat!' NO!  If you're in this kind of heat and stop sweating, you are in a very dangerous place!

Keep hydrated, before, during, and after.

Water before, sports drink during (gatorade, EFS, pick your poison), and drink afterwards as well (chocolate milk!)

Protein is an excellent step as well (a nice whey protein mix/smoothie).

For longer runs on hot days, my personal favorite is Lemon Lime Sport Beans!

What about you?  What's your favorite hot weather drink/snack and what does your routine look like?

Russell Moccasin Thula Thula

Levi Dodd

June 2012

RUSSELL MOCCASIN:
THULA THULA

Today we have a special product review that I am very excited about.  


Russell Moccasin makes completely custom (and 100% by hand) shoes and boots to Your exact measurements - you measure your foot, heel, length, width, height, etc, send them in, and they build You your own perfect pair.


When I was first contacted about Russell Moccasins I admit that I was unfamiliar with the brand.  As I began to look into Russell, I knew there was no way I could pass on this review!  
Russell Moccasin is the company you can't help but love and cheer for.  Russell Moccasin has been in business in Wisconsin for over 108 years and today the boots are made in the very same little building that the company started in.  As if that isn't enough, what truly sets this family owned and operated business apart from the rest is their attention to detail and zealous commitment to quality in their completely custom built shoes.  
That's right, not only does Russell custom fit its boots and shoes, they actually hand last and hand sew every pair... and you can tell. 

My favorite quote, and a great synopsis from Russell Moccasin is this:

"Russell has never grown into a large multinational marketer of theme-type footwear...we prefer to remain small and turn out the finest handmade product possible for our unique group of outdoorsmen and women...those who recognize the quality of a handmade product. If we were larger in size and scope, we simply could not do the kinds of things we do. In order to respond to specialized demands, we must maintain a close knit group of highly skilled craftsmen. Mass production techniques are simply not possible."  

Those skilled craftsmen hone their skill day in and day out and remain loyal to the family owned business.


It's no wonder that their client list includes such people as Robert Redford, George W. Bush, Tucker Goodrich, Gayne Young, Larry Weishuhn, Mike Cassidy, Mike Rogers, and just about every big game hunter you see on TV.  Plus they've been featured in countless magazines ranging from Bow Hunting World and Field and Stream to S.W.A.T.


Forgive my doting - I really was just blown away with this company;  Ralph (the president) and his people are truly top notch.

On to the boots:


First impressions were great and the boots look good.  I am a minimalist shoe and barefoot runner and let’s be honest… the good shoes typically ARE going to get you all kinds of attention, but the not the attention a fashion minded individual may want…  
These boots look superb and the attention to detail and fine craftsmanship is undeniable.  Furthermore, these are truly minimalist boots that not only meet all of my minimalist requirements, but are also the toughest and best boots you will ever have the privilege of lacing up!

 The boots I received from Russell Moccasin were in their new line of MINIMALIST shoes and boots (including 4" boots, 7" boots, and dress and casual oxfords).  This particular model is the Thula Thula in 7" height and all leather.  They are truly a hand stitched work of art.  The boots are made with top of the line Ski Grain and waterproof WeatherTuff leather with a tough 10oz bullhide molded wrap around the outer sole.  These boots midsole is only 1/16th" thick and the boots sport the tried and true ultra thin Vibram Newporter sole.  Of course, the boots (and all their minimalist shoes and boots) feature a 0 drop heel, which is absolutely essential.


Again, what immediately struck me about the boots was the evidence of fine, hand craftsmanship.  Also, as any true master craftsman will tell you, all the skill in the world is largely lost without also utilizing the best materials - Russell Moccasins certainly adheres to that.  
The leather is the finest quality I've ever seen on a boot.  Thick, tough, 100% waterproof (I took a several mile stalk hike up a creek, never leaving the water, and my boots never leaked a drop), all while being as soft and supple as the finest handbag.  


The boots have virtually no break-in period at all.  Well, let me qualify that:  the first time you put the boots on they feel as if they are completely broken in, soft, and perfectly fitted to your foot.  However, the more you wear them, the softer and better they become yet. 

These boots are perfectly suited for hiking (or even running!), hunting, stalking, or even sitting below a pair of designer jeans while you conquer the concrete jungle.  My only problem now is that I was joking with my wife that as summer is upon us I'm continuing to wear jeans just so I can keep wearing these boots!

• ·       The sole is Vibram, very thin, slip and oil resistant.  It's flat and does not take any mud at all while still providing excellent traction. 
• ·       The leather is very nice, good looking, abrasion resistant, tough, waterproof, absolutely top of the line
• ·       The bullhide mudguard around the edge (overlapping the sole to the leather upper) provides excellent protection against nicks, cuts, and scratches while also helping provide an added layer of protection from the elements (in water proofing).
• ·       The tongue/collar is gusseted for water proofing and is so soft you won't believe it
• ·       Speed lacing hooks provide stability and varied level of tension
• ·       The 1/16" midsole provides good ground feel and superb flexibility while offering just the right amount of 'rock plate' protection and the sole is extremely flexible  - just what you would want and expect in a minimalist shoe of any kind.  The boot will roll up toe to heel and will also roll and torque side to side.  There are no stiff points, no stability webs or the like (perfect)
• ·       There is, of course, no heel-to-toe drop (zero drop).  This is only the second ‘boot’ that I’m aware of that offers a zero drop (and the only one of this quality)
• ·       The boots are very light weight, weighing in at only 1.5 pound!  For reference, my Vasque Sundowners weigh in at just under 3 ½ pounds (so the pair weights almost 1/2 pound less than a single standard hiking boot).
• ·       One of the most important features of this boot to me is the fact that they are waterproof – and they really are, completely!  There are so many times where I require a waterproof platform but can’t stand my traditional (heavy, stabilized, and substantial heel drop) boots and these offer me a completely waterproof platform to fit my needs.

Final Thoughts:

I love minimalist shoes.  That’s all I use, no… really.  At work, while running, dress shoes, hiking, working out, around the house, mowing the lawn, every shoe I wear is a zero drop minimalist shoe.  That being said, I love to hike, I love to hunt, and I love to camp and there are times where I really miss my boots!  There are times where solid leather, a hi-top, and (most importantly for me) waterproof become extremely important.  I’ve long waited for a company to come out with true minimalist boot to fill this void and I am pleased to say that Russell Moccasin has done just that.  I am thrilled at their marriage of “minimalism” and “boot” and will thoroughly enjoy these new Thula Thulas.

Many thanks to Ralph and all the crew and please don't hesitate to give them a call.

http://secondwindbook.blogspot.com

http://www.russellmoccasin.com/        &          http://www.russellminimalistfootwear.com/

Gym etiquette? (aka an ode to Rex and the Lifter's Club)

So in the last post I asked you to consider several things:

what type of workout environment do you like?  What do you think of when you think of personal trainers?  How about Yoga teachers?  Drill Sergeants?
What do you feel like when you just beat a PR, or finish a tough workout?


So, what did you come up with?  Obviously this is largely opinion based with some people having very staunch opinions on either side.  However, this blog is also largely opinion based (shocking, isn't it?) and so for this purpose you have to listen to mine ;)

Have you ever heard the phrase "Gym etiquette"?  What does that mean to you?
To me it means you shouldn't be a jerk or a tool, you shouldn't act like you're on a movie set, and you should re-rack all the weights you use (that last one being the most important).
However, it would appear that I'm just down right caveman like (*queue Tim the Tool Man laugh*) in that thinking.  Evidently, the top 10 rules for gyms now are:

1. "shirts required at all times", 
2. "don't drop any weights", 
3. "when you clean and jerk that new max out and give it everything you have we need you to gingerly place the bar back, carefully, and quietly on the ground", 
4. "No yelling"
5. "No 'wooping'"
6. "No grunting because the weight is too heavy"
7. "No yelling/growling as you push through that last rep"
8. "No encouraging your partner to push through their last rep"
9. "Mind your own business"
10. "don't interact with, talk to, or certainly not encourage anyone else who is working out"

which can all be summarized as: "don't push yourself too hard where it would require maximum exertion or where the euphoria of success would ever be present so that you can be completely void of any and all excitement or emotion whatsoever."

Bovine stool.

I grew up at a gym called the Lifter's Club.  The Lifter's Club was in Oak Ridge, TN and run by a guy named Rex (yep), the assistant manager (if you can call him that) was Taz, the gym's symbol was a completely illegal rip off of the Tazmanian Devil from the looney tunes, and the mascot was usually a english bulldog ("LC"), but at one point there was also a pet pig.  Rex was, well... picture the biggest, hugest steroid dude you can think of.  And then double it.

The gym was open 24 hours a day, 7 days a week, 365 days a year, but rarely had anyone on staff present.  There were no membership cards, no key fobs, no security system, no cameras.  And you know how often things got stolen from there?  Never.  Not once.  Ever.  Because everyone knew that you don't steal from a bunch of guys who can benchpress that little Toyota Hybrid you drive.

The guys would cheer each other on no matter what they were doing.  If you had never been at the gym before and were trying a 1RMax of 100 pounds on the benchpress, the guy who was doing reps at 600 (and no I'm not making that number up) would rack his weight so that he could come over encourage you - by screaming at you "Come on!  COME ON!  You can do it, don't drop that weight, push, Push, PUSH!   Then when you did it, people four doors down would know because everyone would scream and grunt for you.  When a clean and jerk was finished, you dropped the bar and the weights.  Why?  Because you were excited beyond belief?  Yes.  But also because, in that gym, if you did it right, you could no longer lift a finger after that rep - Rex use to to say something along the lines of, if you did it right, then if Carmen Electra were standing in front of you... asking (I'm paraphrasing there...) you to do one more rep you couldn't do it.  And the weights weren't rubber then either.  They were cast iron.  And I don't know if you're aware, but 45 pound cast iron plates banging together are a body builders mating call.

The Lifter's Club had all kinds of other fantastic memories (Rex's girlfriends - all of whom could beat you up, the refrigerator out in the middle of the gym with the logging chain padlocked around it, the fact that there wasn't a single working treadmill in the whole place, that the complex science derived workout schedules were "do legs one day, then arms the next day, then whole body, then repeat", etc. etc. etc.).  You know what it was?  It was a gym.  A single purpose, band of brothers (and sisters) workout Mecca.

In my opinion, if you can't get excited about it, if you can see someone struggling to get a weight up by their self and just turn your earbuds up and turn away, if you can hit a new 1 rep max and quietly re-rack the weight, jot the number down on your iPhone and casually walk to the next machine - You Aren't Doing It Right!  Show some EMOTION, show some pride, get Excited, get pumped up - LOVE IT!

Cross Training

Do you cross train?  If so, what do you do?  I've talked to a lot of people and many of them respond "oh yeah, I cross train all the time.  I'll run intervals and hills and speed ladders, and run..." those are all great, all fun, all good for you, and all running.

Do you do any training for your body other than running?

Running is the best, for me, though all exercise releases endorphin and makes you feel amazing, there's nothing like the feeling of running.  But I do love to workout (when I can).  I'm one of those sick people who says things like "oh my word...   For 45 minutes straight I had my butt handed to me, now everything from the toenails to the hair on the top of my head is sore!  I can't even walk straight!  IT WAS AWESOME!  You gotta come with me tomorrow!"

There are definitely different camps, and I'm sure many of the readers here feel very differently (feel free to chime in) on the subject, but I am a born again crossfitter.  Yep, I drank the koolaid.
I love the exercises, the near perfect muscle confusion (which in it's most simplistic form that's what it is), the 'real world' movements, and just the raw attitude of it!  (more on that in the next blog!)

If you've never tried it, I encourage you to step out and give it a shot - it also doesn't hurt that the CrossFit community was one of the first and largest to fully embrace minimalist shoes for their benefits. CrossFit has also added in running into their repertoire:  many days will include rounds of 400m runs, they have Workout Of the Day (WOD) that's a 5k, and today's WOD is a 10k.  www.crossfit.com



For the next blog that's coming, be thinking:  what type of workout environment do you like?  What do you think of when you think of personal trainers?  How about Yoga teachers?  Drill Sergeants?
What do you feel like when you just beat a PR, or finish a tough workout?

Death, stress, fear, pain, grief.... and running

This week I was painfully reminded that there are things worse than death... and sometimes that's living.
I watch my wife's grandmother (who was one of "those" grandmothers who was more of a mix of a mom and a best girlfriend) struggle and gasp for air, I'll spare you the horrendous details, before she finally passed.

Grief is all around us.  Pain is ever present.  Stress is inescapable.  There is seemingly always something to fear.

These truths remind me why I run.  No, really.  I don't run to lose weight, I honestly don't run to stay in shape (although that is of course nice), I don't run to get a good tan or to enjoy the camaraderie of other runners, I don't even run so that I can write this blog.  I run to survive.  I run to escape.

For me, when the world closes in, I run like he**.  I run to feel alive, feel alone with my thoughts or sometimes to be completely void of thought all together.  For those miles, I run out from under the crushing stress, I run away from the fear that's chasing me, I run from the grief, and I run into the void of my own thoughts - into the sound of Nothing but my breathing... in and out, in and out, in and out... and for that brief time, everything else disappears.