Max's Running Tip of the Month - November 2014

The following article was written by +Max King  and originally printed in The Footzone Bend's October e-mail newsletter.  Reprinted with permission from The Footzone Bend and Max King.

Max wins the 2010 USA 1/2 Marathon Trail Championships (Bend, OR)

I recently had a dedicated runner come up to me that has been coming to my Tuesday Performance Group workout for the past month and say "I'm a totally different runner than I was a month ago". That is a huge compliment to me and the main reason I do the TPG workouts. And she's exactly right. I've heard it again and again from people, a little bit of hard work and faster running can make you a whole different runner. And notice I say "faster" running and not "fast" running. I love to see everyone from 12min/mi pace to 5min/mi pace out there working out together and encouraging each other.

So, I challenge you this winter to add a little speed and hard work into your running regimen either at my Tuesday Performance Group or on your own. It will build not only speed and endurance but confidence that next year you'll be a better runner.

Be sure to email me at max@footzonebend.com to be added to the TPG list so you know where the workouts will be each week.

Max King's Running Tip of the Month - October 2014

The following article was written by +Max King and originally printed in The Footzone Bend's October e-mail newsletter.  Reprinted with permission from The Footzone Bend and Max King.

Max at the 2012 World Mountain Running Championships.

We've probably touched on this before but going into this time of year sometimes the most difficult part of our run is just getting out the door. We're losing daylight and summer warmth at the same time. Mornings are beautiful but a chill lingers and those shorts and t-shirt just aren't cutting it anymore. Well, never fear, that's why they make great running gear and you hear all the time "there's no such thing as bad weather, just bad clothing". As much as I hate to go from shorts and t-shirt weather, sometimes it's fun to dig through the closet for those long lost tights or pick up a new jacket that fits and feels as well as new shoes do.

It's important to keep your core warm but just as important are good accessories for your appendages. I hate cold hands and it's what keeps me inside many of those really cold days so that's why I have 5 pairs of gloves, one pair for every 10 degrees the temperature drops. And don't forget the hat, Buff for the neck, glasses, arm warmers, and socks. There's something for everybody to keep you warm and comfortable. So remember, as our temps drop, the miles don't have to.

Course records go down at USA 50km Trail Championships

It was a fast day in Bend, OR, at today’s USA 50km Trail Championships. A cloudless sky with temperatures in the 50s for the 9:00 a.m. start, would bode well for the athletes to set off at a fast pace and as a result, both the men’s and women’s course records were broken.

Megan Roche winning the Flagline 50k

For the women, first-timer at the distance, Megan Roche, 24, Mountain View, CA, led from the start and, in a competitive field, finished eight overall in a time of 4:00:40, smashing the 2012 record of 4:11:28 set by Erica Baron.

Asked if the distance was the longest she had ever completed, Roche simply said, “Oh, by far.” When asked about her expectations going into the race, Roche said, “I just didn’t want to have a disaster out there. I took it out pretty hard – I was a bit horrified…I had never done anything like this before. I was pretty far ahead from the start. I couldn’t see anyone on the switchbacks and just kept moving. My goal today was to focus on the uphills. I feel that is my strength right now.”

Next up for Roche, either the USA Half Marathon Trail Championships on October 18, or the USA Marathon Trail Championships on November 8. “It depends on my schedule,” said Roche who is attending Stanford to pursue her medical degree.

In second was Olympian Magdalena Boulet, 41, Oakland, CA, who was also under the course record finishing in 4:10:49. Her performance was good enough for tenth overall and first in the masters’ division.

“I feel pretty good,” said Boulet after finishing. “Two weeks ago when I finished a 50K, I was pretty spent. Today, I felt pretty good. It’s a good sign for the longer distances I have coming up. “ Boulet will race a 72K in France next month, and a 50 miler in December.

Rounding out the top three for the women was Amanda Brown, 24, West Linn, OR, who finished in 4:33:56.

Tim Tollefson winning the Flagline 50k

The men’s race saw Tim Tollefson, 29, Mammoth Lakes, CA, in his debut trail race break away from the field some six miles into the race and finish with a course-record performance of 3:24:04.

Hot on his heels was runner-up Ryan Bak, 29, Bend, who chewed up a deficit which grew to more than three minutes to finish just 20 seconds after Tollefson. Bak’s time of 3:24:24 was also under the course record of 3:27:54 set by Max King in 2011

“Right from the beginning, David Roche took out the pace and I took it out right behind with Ryan,” said Tollefson. “I took some bad steps along the way to the first aid station and as we turned past the first aid station (at about mile 5), Ryan took off and I went right behind him.

“He stopped on the climb to take some fuel and I put a surge on to see what would happen, and I passed him,” continued Tollefson. Bak didn’t answer the surge and Tollefson said he ran the last 25 miles or so by himself.

About the course, Toillefson said, “I found those climbs to be very taxing on my legs. At around mile 24, I realized I didn’t calculate my fuel correctly and at mile 27, I tripped and slid head first toward a tree. That gave me a bolt of energy and I shook off the fall.

“I turned around after we crossed the highway and I looked back to see Ryan like 30 seconds behind me. I didn’t have my GPS going, so I didn’t know how much distance I had left and as I was cresting the hill, I thought about walking. I didn’t, and after cresting the hill I just took off to the finish,” said Tollefson.

“After we finished Ryan said he was hurting just as bad as I was. It was a bit refreshing. I know he has a lot of speed and I knew I might be in trouble. I was running scared at the end,” said Tollefson.

Asked if this race helped him solidify his quest with trail running Tollefson said, “I would say it is completely inspired and generated more excitement for what the future holds. I learned a lot from today’s race and I know I can improve on some of the mistakes I made today. I hope I can continue to learn from the athletes in the community and hope to race some larger events in the future.”

One of those races may be the USA Mountain Championships in 2015. “It is definitely on my radar, “ said Tollefson. “Although I think the 50K suits me well, I don’t neglect speed training and I think I could probably hold my own at the shorter distances.”

Asked if there were any surprises today, Tollefson reflected, “I was surprised at how much the hills took out of me. I train at 8,000 to 9,000 feet, but it really fatigued my legs today. I took more of a marathon approach – but the time on your feet is greater. The last three miles I was hoping that magically an aid station would appear. It was clear I was needing something in my system.”

David Laney, 26, Ashland, OR, finished in third timed in 3:31:20. He was followed by David Roche, 26, Mountain View, CA, in 3:34:08 and Sam Robinson, 29, Oakland, CA. Zach Ornelas, 23, Ann Arbor, MI, held on for sixth after having a few low points during the race. His time was 3:41:56.

Top master was flatlander Brad Burgman, 41, Des Moines, IA, who finished in eighth place among the men with a time of 4:13:42. “I’m thrilled,” said Burgman after his top-ten finish. “My wife (Anna – who finished fourth among the USATF women), and I have two kids and we’re busy with their activities (Burgman is also employed as an anesthesiologist with a busy career). Whenever you can perform to the best of your ability when the training is not always what you want it to be, it’s a good feeling.”

Although Burgman was running on the trails today, he said, “I’m a Nordic skier. I think trail racing and Nordic skiing go hand in hand. I kind of train for both at the same time. I’m already roller skiing (in preparation for the American Birkebeiner in Hayward, WI, in February). Most Nordic ski races are longer, plus trail racing requires a certain amount of strength which you also need to ski.”

There were 148 starters in the 50K, 43 of whom competed in the USATF division. Awards were presented to the top ten men and top ten women overall, while the top finishers in masters age groups also received medals. Prize money was awarded to the top three men and women – $500/$300/$150 – and the top master male and female each earned $300.

Story by +Nano Hobbs - Photos by +Richard Bolt 

Max King's Running Tip of the Month - September 2014

The following article was written by +Max King and originally printed in The Footzone Bend's September e-mail newsletter.  Reprinted with permission from The Footzone Bend and Max King. 

John Tribbia, Mario Mendoza & Max King at the 2010 USA Trail Marathon Championships

We are now hurtling headlong into fall race season. All your summer training is starting to show and you're feeling pretty confident (or not) about your upcoming race, marathon or otherwise. One thing I'm going to add to your training, don't forget about eating.

Your race day nutrition plan (or lack thereof) can make or break your race. It's that important to dial in your nutrition so you can stay strong through the final miles. One key to getting that right is training with nutrition. Use your long runs to try new things and drop things that don't work. Don't rely on the race's aid stations for your calories. They may or may not have what you need. Your long run eating won't completely eliminate the risk of having nutrition related problems, but it can significantly reduce them.

The proper nutrition is a key element to any training plan. So, make a plan, get some advice, try it out, and go race.

Max King's Running Tip of the Month - August 2014

The following article was written by Max King and originally printed in The Footzone Bend's August e-mail newsletter.  Reprinted with permission from The Footzone Bend and +Max King. 

We've talked a lot at the shop lately about how we run, specifically what we run in, and we all came up with "lots of stuff". We're shoe geeks and we like to try out different things. I'm lucky enough as the shoe buyer to get to rotate between many different shoes but the one thing that we all had in common was that we like specific shoes for specific runs. A good trail shoe won't necessarily run well on the road and vice versa, a lightweight trainer can make you feel fast on those quicker workouts where your normal trainer doesn't work as well.

So, we need to address the shoe quiver again. I believe it's an important part of every runners gear. A do-it-all shoe is a great way to go, and there are indeed some shoes that will perform for all of your needs if you stick to a few routes. If you get a bit adventurous, and I hope you do at some point, then adding another pair of shoes you can rotate in can be a big benefit.

Here are a few recommended additions to your standard road shoe: If you're adding in rougher trail I would highly recommend a good trail running shoe. Working up to a faster half marathon time? Adding a lightweight trainer will help. If you use your running shoes for your gym or CrossFit workout you can extend their life by picking up a training shoe that will perform better during your strength sessions. I like to go with a more well cushioned shoe for those days where I want to get in a run but I also need some recovery from the pounding.

Whatever it is, there are multiple reason that you might need a second or third pair. Don't be afraid to go that route, your primary shoes will still be there when you need them with extra life to spare. It's an extra up-front investment but evens out over the life of the shoes. You might think I'm just trying to sell more shoes, but trust me, that's not my goal. My goal is to keep you motivated, keep running fun and help you get the most enjoyment out of your runs.

For more information on weekly group runs at the Footzone, check out their website: http://www.footzonebend.com/events/events_calendar 

Max King's Running Tip of the Month - July 2014

Max just finished 4th at the Western States 100 - his first 100 mile race - congrats Max!

The following article was written by Max King and originally printed in The Footzone Bend's May e-mail newsletter.  Reprinted with permission from The Footzone Bend and +Max King.  

Max with 2013 World Junior Mountain Running Champion Mandy Ortiz (left) and Tabor Scholl (right)

We are now into the heart of our Central Oregon summer and there's no finer time to be a runner in Central Oregon. I love this time of year and it's perfect for injecting a little intensity into our running. Rather than just heading out for your same daily run try something a bit different this month by putting some short 1min pick ups in your run, get with some running buddies and challenge them to do a speed workout, or better yet, come out on Tuesday night to my Tuesday Performance Group for a good interval workout.  Putting some hard effort into a run will make it feel more accomplishing and rewarding and there's no easier time to do that than July in Central Oregon.

For more information on weekly group runs at the Footzone, check out their website: http://www.footzonebend.com/events/events_calendar 

Max King's Running Tip of the Month - June 2014

The following article was written by Max King and originally printed in The Footzone Bend's May e-mail newsletter.  Reprinted with permission from The Footzone Bend and +Max King.  

If you're like me, you probably get pretty bored doing the same route every day, same long run every weekend. This month I'm going to put out a challenge to find or explore something new each week in June. It can be something simple like a trail you see every day on your normal run but have never taken, or a completely new area of the state that you explore on a family vacation. Whatever it is, make it something fun that you haven't done in a while or ever.

Jeff Browning (left) and Max King (right) at the 2011 Flagline 50k

The beauty of this time of year is that almost a quarter of the state becomes accessible again with the snow melting and opening up new trails and roads we haven't been on in at least 8 months. We take vacations to different places where getting out for a run might be daunting by not knowing the area, but that's half the fun, just make sure you can get back.

It's so easy to reinvigorate your running with some simple changes to your daily routine. So get out there, mark your calendar if you need to, and go do something different. Explore!

- - Max King

Max King's Running Tip of the Month

The following article was written by Max King and originally printed in The Footzone Bend's May e-mail newsletter.  Reprinted with permission from The Footzone Bend and +Max King. 

Time to go for a hike, that's right, a power hike. Racing up at 16,000ft this last weekend reminded me that I need to hike more. I know 16,000ft is a little extreme, but if you've got an ultramarathon coming up this summer chances are good that you'll be hiking sections of it and it's a skill that can gain a lot of time if you've practiced it in training.

Max King - winner of the 2008 XTERRA Trail Nationals in Bend, OR

In most ultramarathons, there will be uphill sections that you will need to hike and that's ok. You shouldn't feel like you have to run all of it. Because you'll be hiking you'll also need to practice it to become strong and efficient switching between running and hiking. Hiking will help build strength in your glutes and quads because you're loading the muscles longer than you are during running. Power hiking will also help your running endurance over the long miles during the ultra.  


Here's how to do it: During your next long run make sure you have included some hills on your route, specifically some pretty steep hills. If it's a short steep hill power hike the whole thing at a quick pace that you can maintain. If it's a longer more gradual hill that you suspect you may need to hike part of it during a race, practice switching between running and hiking with 30 seconds hiking to 30 seconds running. Become efficient and switching between the two modes. This will help you gain strength and keep your heart rate from becoming too elevated during uphill portions of you next ultra. hiking you'll also need to practice it to become strong and efficient switching between running and hiking. Hiking will help build strength in your glutes and quads because you're loading the muscles longer than you are during running. Power hiking will also help your running endurance over the long miles during the ultra.

Max King's Running Tip of the Month

The following article was written by Max King and originally printed in The Footzone Bend's May e-mail newsletter.  Reprinted with permission from The Footzone Bend and Max King.

Max King winning the 2012 USA 50k Trail Championships

Whew, it's getting warm out there! It's nice to know that summer is right around the corner, which means that staying on top of your hydration routine is becoming increasingly important during daily runs and races.

A drop in hydration levels will cause a drop in performance and also slow recovery times from your runs. Runs of an hour or less in moderate temps probably do not require you to carry too much water, but for anything longer than that, you should be consuming 20-28oz of water per hour. For runs longer than two hours, it is smart to use electrolyte replacement as well.

This sounds so easy in theory, but how do you comfortably carry water on a run? We have plenty of options! Seems like just about every month someone comes out with a new way to carry water. New innovative designs in packs, handhelds, and water bottle designs are out and we have them. Come down, try them out, and see what works best for you. Electrolyte replacement can be intimidating, but technology has progressed a long way from popping salt blocks into your mouth; great tasting electrolyte tabs can make drinking on your run easy and refreshing!" Keeping it simple with just some electrolyte capsules can also be a great way to go. The recommended dose is between 100 and 300 mg of sodium per hour, and the FootZone staff is happy to provide tips for finding the right match for you!

The Footzone is a locally owned full service running store in Bend, Oregon

Max King's Running Tip of the Month

The following article was written by Max King and originally printed in The Footzone Bend's May e-mail newsletter.  Reprinted with permission from The Footzone Bend and Max King.

Max King, 1st place, 1:15:48. 2012 USA 1/2 Marathon Trail National Championships

It's trail time. Trails are opening up more and more every week, we're getting into trail race season, and we're all getting out there to log some miles on new terrain. To help you out this year here are some tips that will make your trail experience safer and more fun.

1. Carry the essentials. Depending on the distance this is going to mean different things. Shorter runs can be accomplished with a simple hydration carrying system and a little bit of food. If you're new to a trail system I definitely recommend carrying a map, compass, a GPS device or all three. It's easy to get turned around in the woods. And know how to use them. For longer runs in the mountains, a jacket, hat, food, water, and probably some emergency equipment such as a fire starter, space blanket, and water purification is important. You may not need it but if you do, you'll be glad you have it.

2. Be courteous to other users. Since the high mountains aren't open yet a lot of the lower trails are heavily used this time of year by hikers, runners, bikers, and horseback riders. We all love being out in the forest, so we all need to get along. Yield to horses and get off the trail, bikers are supposed to yield to you, but keep your head up and be on the lookout, they're going faster and sometimes it's easier (and safer) if you take the proactive approach to remove yourself from the trail first. And remember, you're in Central Oregon, be nice!

3. Let someone else know where you'll be going, or at least the general area. I'm terrible about this, but this is something that can get you into big trouble if you get injured with no one else around.

4. If you're new to trail running do a little research before heading out to familiarize yourself with the trail system you're going to and the trails you want to run. Use a map or an internet resource to read up on a trail. Nothing can ruin a run faster than getting on a trail that is technically over your head. Your one hour run might turn into a 3hr hike.

This is by no means an exhaustive list of recommendations for staying safe on the trails this summer, only a guide to help you to remember to think about your safety when you head out into the forest and mountains. Happy running!

Training 201 Clinic with Max King -

Thursday, May 9th at 7pm 

Join FootZone for Training 201 with Max King, a follow up to the popular Training 101. Max will lead a discussion answering questions such as:

• How the body adapts to different training stresses and environmental stress?
• Do you respond better to speed or endurance training?

Attendance to Training 101 is not necessary to attend Training 201, but you may find attending both helpful.  

Let us know you're coming, please RSVP!

The Footzone is a locally owned full service running store in Bend, Oregon

Max King's Running Tip of the Month

The following article was written by Max King and originally printed in The Footzone Bend's April e-mail newsletter.  Reprinted with permission from The Footzone Bend and Max King.

The Footzone is a locally owned full service running store in Bend, Oregon

It's time to get racing, or at least put one on the schedule for motivation to get into training mode. If you're not there yet, don't worry about it, you can save this tip for when you're there, it doesn't expire.

As you start training harder and you're thinking about taking that jump to interval training where you're asking a lot of your legs, don't forget to pamper them with a very good warm up routine to get them ready to go.

A warm up routine should consist of a light jog of 10-20 minutes to get the muscles warmed up, blood flowing, and all the muscles firing. After that, don't just get right into running fast, go through a series of active/isolated stretching for each of the main muscle groups; quads, hammies, calves, and glutes. This series of stretches moves muscles through their range of motion to stretch them but will not weaken them like static (stretch and hold) stretching will. This can take between 5-15 minutes depending on how much you feel like you need and how intense the workout will be. After this, a series of more dynamic stretches can further get muscles stretched, activated, and ready for big powerful movements such as a speed workout. Then, a few strides (50-100m sprints), and you're ready to go. A good warm-up should last anywhere from 20-45 minutes depending on the workout intensity (longer for more intense) and time available. A good warm-up will decrease injury risk and help you get more quality out of your workouts.

Active Isolated Stretches for Warm-Up:
Standing toe touch (hamstrings) - one leg slightly in front of the other, bend down with front leg straight, back leg bent, touch your toe (if possible), hold for 1-2sec, come up, switch legs and repeat about 7-10 times on each leg.

Standing quad stretch - same idea on stretching, grab one foot and pull it up behind you to your glute, hold for 1-2sec and release, switch legs, repeat 7-10 times

Glute stretch - while standing, lift your knee toward your chest, grab it with both hands and pull it further toward your chest, hold for 1-2sec, release and switch legs, repeat 7-10 times.

Calf stretch - standing against a wall or tree, stretch calves using the same technique holding 1-2 sec, bend knees to get the soleus, straighten knees to get the gastroc.

Max King is a Bend, Oregon based elite trail runner

Training 201 Clinic with Max King - Thursday, May 9th at 7pm - Bend, OR
Join FootZone for Training 201 with Max King, a follow up to the popular Training 101. Max will lead a discussion answering questions such as:

• How the body adapts to different training stresses and environmental stress?
• Do you respond better to speed or endurance training?

Attendance to Training 101 is not necessary to attend Training 201, but you may find attending both helpful.

Let Footzone Bend know you're coming, please RSVP!