Phidippides The Messenger

Phidippides opened in 1973, and now we proudly operate as the first and longest-standing specialty running store in the world. The original Phidippides served as a messenger bringing news to the people. This blog serves as a platform for our employees to bring their news to you.

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It's snowing here in Atlanta again this Winter! If you're wanting to get outside to run, walk, hike or play, give this a try. (Enter some kind of disclaimer) Try at your own risk! Be safe.

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I've always heard that when you get on a treadmill you should set the incline to 1-2% before you start to simulate running outdoors. Runner's World posted an article on this. Though the study didn't have many subjects, the results show that it depends on your pace if you should incline or not.

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This is a very inspiring race to watch. I figured most of us need the inspiration to get out and train this Winter.

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Weak hips cause a LOT of problems for runners -- over-pronation, patella tracking issues, IT band problems, and more. The best way to strengthen your hips is with single-leg squats. After all, what's running except a bunch of single-leg squats with a flight phase in between? Check out this video for a good example of how to do (and how NOT to do) a single-leg squat correctly.

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Yesterday I got to run with that guy. If you don’t know him (c’mon guys!), his name is Meb Keflezighi. He won the 2009 New York City Marathon, and was the silver medalist in the 2004 Olympic Marathon. Meb also worked his way through the field to finish 4th in the 2012 Olympic Marathon. Meb was in town for an Atlanta Track Club event and a small group of us were lucky enough to accompany him on a 13 mile run at the Chattahoochee River.

In addition to being really fast, Meb is humble, kind and easygoing. Meb’s running history is well known. Here are a few things I learned about Meb on our run:

If Meb could have been a professional athlete in a sport other than distance running, he would be a soccer player (growing up Meb was equally talented in soccer and running).

If not a runner, Meb probably would have been a teacher or an engineer.

Meb’s favorite meal at Chic-Fil-A (his favorite place to eat when he is traveling) is the number 4 combo. Spicy chicken sandwich with pepper jack cheese (also my favorite).

Meb loves music. He often runs with music; hip hop, drums and music in his native language are some of his favorites. Some of Meb’s favorite ‘pump up songs’ are: The Eye of The Tiger (Survivor), Empire State of Mind (Jay-Z), and Lose Yourself (Eminem).

Running with Meb ranks highly on my list of memorable running experiences.  Meb will be running the Boston Marathon this year and plans to continue training through the 2016 Olympics. We will definitely be pulling for him. Below is a link to his website, where you can learn more about him and his book “Run to Overcome”

http://marathonmeb.com/

-Sloan

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Winter Training Tip

Just a quick tip for all of us braving the cold these Winter months, use Vaseline to cover exposed areas that feel the cold "bite" when you're outside. I use it on my nose, cheeks, brow and lips. I definitely can tell a huge difference when I apply some just before heading out. -Joey

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Time Off

As runners, we constantly want to push ourselves to our limits. Taking breaks is hard to do. We worry we will become lazy, lose our fitness or be overtaken by rivals. I haven’t run in 2 weeks. I’m not hurt or tired of running, I’m just taking a break. I’ve been eating pizza and burgers, staying up late, and reconnecting with friends outside of the running world. Taking time off is well worth it. Our fitness deteriorates slightly but is offset by fresh legs and renewed enthusiasm and drive.

I was surprised to learn how much off time Alberto Salazar, coach of Mo Farah and Galen Rupp, gives his athletes: “After summer track season ends, they take two weeks completely off, and then do two weeks of easy jogging”. They have another similar break in the spring.

These are some of the worlds best runners. They have chiropractors, massage therapists, sports psychologists, nutritionists and strength coaches. They have anti-gravity treadmills, underwater treadmills and multi-million dollar facilities for cross training. With all these resources, they still need time off from running. Most of us are holding down full time jobs, are lucky to get a massage once a month, and were unaware that underwater treadmills were a thing (they are). Why wouldn’t we need some off time too?

 -Sloan

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What does running and racing mean to you?

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Winter Running: Bundle Up or Not?

A great piece of advice I received a few years ago that I’m grateful for and I’ll share here is; that when you start running in cold weather your body will be about 15 degrees warmer than the outside temperature 15 minutes into your run.

You should actually dress like it will be those temperatures. For example, the temperature outside is 40 degrees. It will feel about like 55 degrees once you get warmed up and moving. You don’t want to over dress, then you’ll sweat a lot more and then end up being cold from your sweat cooling down from the outside temps.

If when you step outside to go run and you feel warm just standing there in your clothes, you have too much on. You should be a little cold before you run. Personally, I run year round in shorts. When it gets cold, I’ll wear a running jacket over a short sleeve technical shirt. I’ll also wear gloves. And if it gets really cold, I have a headband on.

So my take on dressing for the winter months is to keep it light. Atlanta has really mild winters and it’s not really that cold running here. But the only way to find out what works for you is to get outside and run.

-Joey

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Mike Wardian is aiming to run the San Antonio and Vegas marathons this Sunday, both under 2:30!

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Here's a great article on how sub elite runners work hard to achieve fast times, in addition to working full time jobs.

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Good luck to all the runners doing the Savannah Rock n Roll Marathon and Half Marathon!

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Marathon Newbie Advice -- Part 2

I agree completely with the advice that Joey had for new marathon runners. And I'd like to add a couple practical, hard-won pieces of wisdom:

1) Don't do anything new on race day. Yes, it's obvious. Yes, people still do it (even smart people who should know better). Don't be one of those people!

2) If you trained properly, there will come a point somewhere between mile 15 and mile 18 where you will think -- I FEEL GREAT!! Whatever you do at this point, DON'T pick up the pace. It's a trap. Wait and see how you feel at mile 21-22, and then decide whether to pick it up or not.

Have fun out there!

- Carl

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Marathon Newbie Advice

Marathon season is in full swing and a lot of people will be taking on the 26.2 miles for the first time. I just wanted to take a quick minute and give some last minute advice for the newbies. Make your only goal be to finish. Don't worry about hitting a certain pace. Don't worry about finishing with a goal time. There are a ton of elements that go into how a marathon can go for you. Just aim to finish. Run by feel. Have fun. Marathons are a lifestyle, not a one and done thing. There will be plenty more down the road for you to set time goals. Hope this helps and good luck to everyone! - Joey

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Aside from the "is she too young debate" this is so cool! I can't even imagine doing a half at that age. Good for her!

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Here’s an awesome video to keep you motivated all week. Enjoy

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Alberto Salazar has a great list of rules to follow when it comes to training. Check it out and see if there is anything you should be working on to incorporate into your schedule.