*K-SWISS * BROOKS * NEWTON * SALOMON * INOV8 * PEARL IZUMI * MIZUNO *ALTRA* PETZL * TRIGGER POINT * AMPHIPOD * CAMELBAK * VESPA * HONEY STINGER * RACEREADY * CEP * SOLE * SWIFTWICK * GU * CLIF * SALT STICK * TIFOSI * SOLEUS * NATHAN * CWX * THE STICK * OOFOS * BALEGA *

Tuesday, August 30, 2011

Idiot Odyssey - Sponsor a Mongoose for a good cause!

 
 
 
 
Friends, family, and fellow idiot runners…I’m calling on all of you for your help. I am scheduled to run a charity race in Woodsfield Ohio on October 1st (1 mile hilly loop – 12 hour time limit) – the object to run as many laps as I can in 12 hours and raise money for a charity of my choice. My charity is Hospice Compassus of Lafayette. They are the Hospice that helped so much with my father and his final fight with cancer. I couldn’t think of a better group of people to run for. So I am asking for donations for my idiot odyssey. All donations are tax deductible and checks can be written to Hospice Compassus. They can be dropped off at Geaux Run or I will pick them up. You can motivate me by offering $/mile or lump sums. I am and will be somewhat undertrained for this event so feel free to get stupid and offer lots of money per mile . I promise to make your wallet suffer as much as I will! Really, any and all donations will be much appreciated…the work of Hospice is something that I hope many of you will never realize, but to those who have and will experience their care/compassion no donation will suffice.

Sunday, August 28, 2011

Cajun Cup Training Plan - Week 3

Well, you've made it through the first HOT two weeks of your 10k training! Every step you take is bringing you closer to that finish line in November.  Hopefully within the next month or so, we will start to get a break from the heat.  I'll let you in on a little secret that many runners know...when you run all summer in the heat and humidity, and the first cool snap hits, you will feel like you are FLYING!  The cooler weather makes the run feel so much easier. 

With all of the "run" days, remember to do what works for you.  If you are walk/running, and the schedule says 3 miles, then walk/run 3 miles.  Stick to what is working for you.  As we move closer to October, you can start to decrease the amount of walk time, and gradually increase the run time, but for now, since you are just getting into the schedule, take it real easy.

Here it is, week #3.  You will find that it is exactly the same as week #2.  It's not a mistake - you are building your base right now. 

MONDAY:  Walk or XT (Cross Train)
TUESDAY: Run 20 - 25 minutes followed by at least 10 minutes of stretching
WEDNESDAY: Walk or XT
THURSDAY:  Run 20 - 25 minutes followed by at least 10 minutes of stretching
FRIDAY: Walk or XT
SATURDAY: off
SUNDAY: 3 miles

There it is folks - one week closer to your goal.  Remember, the more effort you put into reaching your goal, the more satisfying it will be when you reach it!

Have a great week!

Edie
GEAUX RUN

Saturday, August 27, 2011

You might say that trail running is catching on....

19 Crazy runners joined us for a run through Chicot State Park

Elizabeth, Joanna, Brad, Julie, Me
(First time ever running trails for all in picture except me and Brad.)

Don - First time at Chicot
Finishing feels so good!!

John - An "old" pro :)

Ryan - 1st time
GREAT run!!
Scott and Chris at the 19 mile mark

Joanna at the 5 mile bridge

Friday, August 26, 2011

Compression Garments and Exercise


Ever see somebody in a race running in knee socks?  Chances are, it's more than just a fashion statement.  He has probably figured out the benefits of compression socks - they reduce muscle vibration, and promote the healing of shin splints, they help prevent calf cramps by increasing oxygen to the muscles and removing lactic acid from the blood, help with pulled muscles by increasing blood flow and speeding healing, and are great for the flight or drive home after a race to prevent pooling of fluids in the legs.

If you want more information on Compression, come to our Compression Clinic on Thursday, September 1st at 6:30 p.m.  Darren Poore, the rep for CEP Compression, will be here to give you a brief explanation of the science behind compression, as well as answer all of your questions.  He will also bring his Camelbak line for you to check out and get all the info you want on that brand also.



Last Wednesdays Group Run

Dedicated or Nuts?  Or maybe a little of both...
Emma, Greg, Christina, Bob, Liz, Don, Amy, Kurt
The few, the proud, the soaked...


Thursday, August 25, 2011

Register Soon for Cajun Cup to save some $$$

Sign up today for the best race in town!  The Cajun Cup 10k (6.2miles) is Saturday, November 12th.  The cost for the 10k is $25 (quite the bargain considering the quality of the race!) if you sign up before September 30th.  After that date, the registration goes up to $30 through November 10th. You can register at Geaux Run at the packet pickup on November 11th, but the cost that day will be $40.  THERE WILL BE NO RACE MORNING REGISTRATION!! 

You know you want to do this race.  Sign up today!  Click the picture to go to the registration site.

GROUP RUNS THIS WEEKEND!

Be it road or trail, there is something for everyone this weekend at GEAUX RUN!

SATURDAY – we hit the trails!
We will leave from Geaux Run at 5:00 a.m. to head up to Chicot State Park (near Ville Platte).  If you want to just meet us at the park, be at the front gate about 6:00 a.m. 

THINGS YOU NEED TO BRING: 
-          There are no water fountains on the trails (you will be running through the woods, after all J), so you will have to carry all of the liquids you will need for the run.  How much fluids you will be carrying will determine how far you can run.
-           Also, bring whatever nutrition you would use for a road run – Vespa, gels, gummies, Reese’s pieces, whatever works for you.
-          Its always a good idea to bring bug spray to use before you start – you will probably sweat it off within a few miles, but its still good to have.
-          Dry clothes to change into for the ride home.  Unless you like wearing sweaty clothes, in which case, you might find yourself walking home.
-          $1 per person to get into the park.
-          We will try to carpool as much as possible, but come prepared to drive just in case.

DETAILS ABOUT THE RUN:
Some folks will be doing the whole loop (about 20 miles), but most people will be doing out and backs of different distances.  This is a beautiful trail, so no matter which direction you go, you will get to see some great sights.  And don’t worry – if for some reason the group spreads out and you find yourself alone on the trail, it is very easy to find your way – just follow the orange blazes on the trees.  There will be enough people out there that this probably won’t be a problem, though.

WHAT TO WEAR:
-          Road shoes are fine for your first couple of times at Chicot.  The only time that trail shoes are really an advantage out there is when it is muddy.  On some of the climbs, road shoes just don’t have enough grip to keep you from sliding some.  Don’t invest in trail shoes until you have tried trail running and you know that it is something you want to continue.
-          Clothes – just wear your most comfortable running outfit.

SUNDAY – We will be pounding the pavement!  6:00 a.m. from the store (906 Harding St).  We always have a huge group, and all speeds and distances are usually represented.  Come on out and be a part of Lafayette’s awesome running community

Wednesday, August 24, 2011

GROUP RUN TONIGHT!!

Here's your chance to run with some AWESOME people!
Cajun Road Runners is hosting a group run from the Fresh Market parking lot in River Ranch.
The group meets at 7:00 p.m., and the run starts soon after.  There are a variety of
distances available, and many speeds are represented. 
Come on out and see why runners are some of the most fun people around!!
GEAUX RUN!!

Crossfit Shoes are in! Inov8 230's - They won't last long!

Tuesday, August 23, 2011

Runner of the Week - Bobbi Parker



When I was asked by Geaux Run to share my story, I felt quite honored and a little undeserving at the same time.  There are many extraordinary people who have battled, conquered and are currently going through much more than I in their lives.  I am an ordinary person, who enjoys family, friends and participating in most activities.  Running, however, has become one of my all time favorites. 

 I am also a two time breast cancer survivor.  In March 2007, at the age of 38, I was diagnosed with stage II breast cancer.  I’ve always considered myself to be a healthy person and with no family history of any type of cancer, the diagnosis was quite shocking.  I opted for the most aggressive treatment possible.  You see, I had a wonderful family and most precious six year old to live for.  And, I am a fighter.

 I underwent a lumpectomy and 8 treatments of chemotherapy every two weeks, followed by six weeks of daily radiation.  Four of the “red-devil”, which lives up to its name and four Taxol, which in my case caused leg bone pain for a few years.  The hair loss didn’t bother me much, I went bald everywhere.  Let ‘em stare!  I could conquer the world or at least the roads on my runs!!

 Did I mention runs?  Yes, I ran throughout every treatment, just about every day.  It wasn’t always a pretty sight.  There were many times I almost took up my neighbors offers for a ride home.  I ran through sickness, tears and pain.  I ran not because I had to, but because I could.  The funny thing is, I still run, as many of us do, through sickness, sometimes tears and pain, but all the while smiling.

 Being faced with death forced me to realize my end on earth may come sooner than I expect.  Those that know me, know it’s not in my nature to sit around feeling sorry for myself.  I immediately set out to run my first ½ marathon and ended up running a few ½’s, as well as the full Houston Marathon in January 2010.  To have my family cheering me at the finish line was one of the proudest moments of my life.

 As it turned out, my battle with cancer wasn’t quite over.  In 2010, I was diagnosed with a new case of breast cancer.  I was given the news the day before the Komen race, which I ran and won as a survivor, my third year in a row.  This time the only option was a mastectomy.  I chose a double mastectomy with reconstruction.  I had 5 surgeries within a year.  Did I continue to run between each surgery?   Absolutely!

 We are now into August 2011 and I have run several races since.  I won my 4th Komen as a survivor this year and the best part was running next to Mia, my now 10 year old.  It looks as though she has also picked up the love for running and will no doubt pass me up our next race together!  I have met many amazing people through running.  They are some of the most dedicated, motivating, positive people I know.  With their encouragement, as well as my families, I will be running several ½ marathons and another full this year.  I also have my sights on a trail race or two, thanks to my running friend’s adventurous spirits!

  I am a survivor, no different from anyone else.  I believe in helping others in whatever way I can.  If my story helps another in any way, then that was the purpose of it all.  I’ll be seeing you on the roads my friends, with a smile on my face.  Because we can!  Enjoy the run!!

Shoe review: Eryn Schilling - Before and After Transitioning into Newtons


I started running at the age of 18 and I had a consistent pace of 8+ min/mile pace until I changed the way I ran and the shoe. Being a physical therapist I am well educated on body mechanics, and I am constantly keeping abreast of what is the latest trends. So for years I read about the different "natural" running styles such as POSE and Chi. Over the years I worked on falling forward and landing on my mid to forefoot. There were definitely some periods of soreness, especially when I went to lower healed shoe. But I still wasn't getting faster. A running buddy, who was recovering from a herniated disc in his low back, switched to the Newton shoe and was running pain free and faster. So the next week I went and got my first pair. Luckily I had been working on my form for a few years, so the transition into this shoe was no problem for me.

The first day I put them on I took them for a test run at the track. Since the late nineties my 400m repeats were right around 1:40. With my new shoes I was posting 1:30's with the same perceived effort and I it was my first time on the track in 6 months. The following weekend I raced in a local sprint triathlon, in my new town of Naperville, IL. I ran my fastest 5k split at 22:47, which is 7:20/mile. I was ecstatic with my 3rd place overall finish, but more importantly my new PR on the 5K. This past weekend did another sprint triathlon in Naperville on the same course and with a few months of speed training under my belt I dropped 47 seconds off my 5K time. I finished the race 2nd overall and set a new 5k PR at 22:00, a 7:06 pace. Besides training for sprint triathlons right now a I am also putting in the miles to run a marathon this fall. I do all my runs in my new Newtons. They are the best shoe for me and it shows in the amazing improvement in my running times. 

Comparisons:

WITHOUT NEWTONS2009 Cajunman Triathlon: 1st Overall, 5K 26:30 (http://results.active.com/pages/displayNonGru.jsp?orgID=216359&rsID=83940)2010

Cajunman Triathlon: 2nd Overall, 5K  25:24 (http://www.lafayettefitness.org/Results/2010%20CAJUNMAN%20TRIATHLON%20OVERALL%20BY%20GENDER%20RESULTS.HTM)

NEWTONS:2011
SheRox Naperville: 3rd Overall, 5K 22:47 (http://onlineraceresults.com/race/view_race.php?race_id=19253&submit_action=select_result&order_by=default&group_by=default#racetop)2011

Naperville Sprint Tri: 2nd Overall, 5K 22:00 (http://onlineraceresults.com/race/view_race.php?race_id=20688&submit_action=select_result&order_by=entrant.SEX&group_by=SEX#racetop)

Eryn Schilling

Monday, August 22, 2011

Cajun Cup Training Plan - Week 2

Here we are starting the second week of training already! 
Remember this week to pay attention to your hydration.  It is important
to hydrate during your run, but it is also important to hydrate the day before and
all day after to replenish the fluids you lost. 
If sports drinks are your choice for your workouts,
try the lower sugar options, like G2, and Powerade Zero.
These still have the electrolytes you need, without the unnecessary sugar.

MONDAY:  Walk or XT (Cross train)
TUESDAY:  Run or run/walk for 20 - 25 minutes
WEDNESDAY: Walk or XT
THURSDAY: Run or run/walk for 20 - 25 minutes
FRIDAY: Walk or XT
SATURDAY: OFF  (Woohoo!! Couch time!)
SUNDAY: 3 miles

With the weather as warm as it is now, you have two options:  Run in the morning - less heat, higher humidty, or run in the evening - warmer, but less humidity.  Pick your poison - either way, you have to stay hydrated.
REMEMBER: After each run/walk, spend at least 10 minutes stretching (see the link from last weeks training post for illustrations of a good variety of stretches).

Feel free to contact me (Edie) via email  geauxrun@gmail.com with any questions you may have!

Edie
GEAUX RUN

Saturday, August 20, 2011

TRAIL RUN CLINIC TUESDAY!!

Come on out Tuesday evening at 6:30 for our trail running clinic. 
Smitty will be covering trail running basics, as well as which races are good for beginning
trail runners, and how to approach ultra distance races (anything beyond 26.2 miles).
He can also answer any questions you may have about all things
trail related.

As always, this clinic is free and open to everyone!  The more the merrier, so come on by!

GROUP RUN!!

Come on out for our group run tomorrow morning at 6:00 a.m.!!  All speeds and distances are covered.  Its a great way to meet a bunch of other crazy folks, and get your workout in at the same time.  Hope to see everyone there!

Thursday, August 18, 2011

Krupicka coming back from his injury

Check out Tony's update on his recovery.  Looks like he'll be punishing other ultra runners again before you know it!  Click the picture for his article.

Wednesday, August 17, 2011

SNEAK PEEK - The New Newton Speed Racer

5.8 oz
0% Gradient
Light weight, slip-proof laces
Optional 3mm heel lift
High traction 5 lug forefoot pattern

COMING MID-SEPTEMBER TO GEAUX RUN!!

Tuesday, August 16, 2011

And the training begins...

10k: 
10,000 meters. 
 10 kilometers.  
32,808.399 feet. 
 6.214 miles. 

Break it down any way you want to, but that is the distance between the start of the Cajun Cup, and the finish line festivities.  What happens between those points depends on you.  Whether its a brisk walk, walk/run, jog or sprint, one way or another we all end up at the same place, with the same sense of accomplishment, and big smiles on our faces.

Here's a good place to start. 

STEP ONE:  Sign up your entire family for the Cajun Cup http://www.cajuncup10k.com/
Good job!  Now that you are committed, let us help you reach your goal.

STEP TWO: Realize that you are going to have to sweat a little in the next few months.  It's warm this time of year.  Not much we can do about it.  Ask your family's forgiveness in advance for the smells you will be bringing into the house for the next couple of months, and lace up your shoes. They'll forget all about the funk when they see you cross the finish line!

STEP THREE:  Check out this weeks training plan (below).  Decide what time of the day works best for you to fit your training in, and write it on your calendar.  Make an appointment with yourself to get moving.  If you make appointments to get your hair cut and your teeth cleaned, doesn't it make sense to make appointments to get your heart stronger?

That's it.  See - wasn't that easy?  Now all you have to do is follow the training plan as much as possible, and you will be a 10k'er before you know it!

Here's what's on the schedule for the rest of the week:

TUESDAY (today) - get out and move forward  for 20 - 25 minutes.  If you are a runner - run.  If you are a walker - walk.  This week is about getting off the couch and getting some blood flowing to your muscles.  When you are finished, spend about 10 minutes stretching.  Check out this link from Hal Higdon's site. (http://www.halhigdon.com/15Ktraining/Stretch.htm) There are good pictures demonstrating basic runner/walker stretches.

WEDNESDAY - Cross train  (XT) for 20 - 30 minutes.  Cross training for running usually involves doing some sort of exercise that is low-impact, and doesn't work the same muscles that running works.  Ride your bike, swim, yoga, etc.

THURSDAY - Walk or run for 20 - 25 minutes.  Spend at least 10 minutes after doing the stretches shown above.

FRIDAY - XT (Cross train) for 20 - 30 minutes

SATURDAY - Off.  Yep, off.  Rest days are just as important as training days, especially when you are taking up a new form of exercise.  Spend some time today doing some gentle stretching. Never over stretch cold muscles.  There should be no pain involved in this.

SUNDAY - Walk or run 2 miles.  Either drive the route in advance to map it out, or figure out your per mile pace, and go for time.  A fast walk is usually about 15 minutes per mile, and a light jog can be anywhere from 10 - 13 minutes per mile.  Every Sunday at 6:00 a.m., we have a group run from our shop (906 Harding St).  Bring a friend, and come out and join us!  Great way to meet new people and you have an instant support group!

Take it easy and listen to your body.  With it being so hot, it is especially important to stay on top of your hydration right now.  Carry a water bottle with you, or drive the course and drop a bottle at the half way point.  You can exercise safely in the heat, you just have to be smart about it.

Any questions about training, or the group run, give me (Edie) a call at 706-8763, or shoot me an email at geauxrun@gmail.com.  I am always happy to help people reach their goals!!

Edie
GEAUX RUN

Cajun Cup 10k - The Best Race in Town!

Mark your calendars for November 12th!  That is the day that you will run or walk the best road race in the region!

31 years ago, Glenn Gremilion, Tommy Marty and Coach Charles Lancon began
a little 10k that started and finished at the Northgate Mall. Since then it has grown into
the premier race in the area, and this year is the proud host to the Regional 10k Championships!!

It is a race for everyone in the family from seasoned athlete to first time racer. 
Last year, among the over 1100 people who participated, there were those that
averaged everywhere from a 5:09min/mile pace (HOLY COW!!) up to an 18:00 minute pace.
This race is for EVERYONE!  No excuses - sign up today http://www.cajuncup10k.com/Home.htm.

We are very proud to be the Title Sponsors for this years event.  As such, we want to
help all of you to reach the finish line with a smile on your face (sometimes a grimace can be
confused for a smile - both work for the pictures).  Starting today, we will be posting a suggested weekly
schedule that will help you get to the finish so you and your family can enjoy the
food and festivities afterwards.

Check back this afternoon for the weeks suggested mileage (yes, it has to be covered on foot to count),
and a few tips that might help answer some of your questions.

We are looking forward to helping you guys reach this goal, and being on the sidelines cheering you
on on race day!

Edie
GEAUX RUN




Saturday, August 13, 2011

It was definitely a GRAND opening


  A big THANK YOU to everyone who came out this weekend to help us celebrate our 
Grand Opening!  As usual - you guys proved just how amazing you are!  
Thanks for your support and friendship.  


 The morning started out with over 40 people showing up for the group run -
it looked like a 5k going down the road - AWESOME!!

This was followed by jambalaya, drinks and lots of give aways (not to mention lots of laughs).
We look forward to more of these celebrations over the years!!
Visiting with friends.


Some DELICIOUS jambalaya was enjoyed by all!

Awesome ladies!!

How many people can you fit into a 1,500 square foot store??

GEAUX RUN!!

Friday, August 12, 2011

Ribbon Cutting

Mark Miller, Smitty Smith, Edie Riedel, Donald Cleveland
The ribbon was cut and we didn't need safety scissors.  All fingers are accounted for :).

Thursday, August 11, 2011

Gotta love group runs!!

Last night's group run with CRRC

Dustin, Me, Danette and Kurt

Bobbi - Fashion Icon

Christina

Dustin (I usually only get to see his back)

Chillin' out post run.  What heat advisory??

Wednesday, August 10, 2011

Runner of the Week



Back in the 1960s USL's track and cross country programs were among the best in the nation, primarily due to their importing world-class distance runners from across the globe to the school. In 1962, a local boy by the name of Louis Maraist impressed the coaches and earned an athletic scholarship to run for the team.

Training with these accomplished athletes gave Maraist the confidence to achieve incredible results. These achievements included top 15 in the nation in the mile, two mile, and three mile. His best three-mile time was 14:22, and at the conference championship his senior year he ran a 4:12 in the mile. He also ran a leg on the distance-medley team that held the third best time in the country.

After fighting a knee problem for many years, Maraist is back running strong again. His two year goal is to break the Master's American Record of 18:12 in the 5K. We are thankful to have someone as accomplished as Maraist in our running community. You can get a chance to meet and run with Louis at our group runs leaving every Sunday at 6:00 a.m. from our store at 906 Harding St.

GRAND OPENING!!

Come on out Saturday to help us celebrate our
 GRAND OPENING!! 

We will start with a group run Saturday morning at
7:00 a.m., followed by food, drinks and
giveaways at 10:30.  This is our way of thanking you
for welcoming us into the running community. 
 We are looking forward to many years
of serving runners and walkers in Acadiana!

Hope to see all of you there!

Edie
GEAUX RUN

Tuesday, August 9, 2011

Group Run Tomorrow!!

 ‎"Like iron sharpens iron, so one man sharpens another"

Group run Wednesday evening at 7:00!  Meet in the Fresh Market parking lot in River Ranch.  Distances are usually 4.5 or 6.2, but you can make it any distance you want by turning around a little sooner!  Great group of people, and a variety of paces are usually represented.  Hope to see you all there.

Edie
GEAUX RUN

Saturday, August 6, 2011

Good friends and good times at Chicot trail run!

About 15 crazy fools joined us for a little run through the woods this morning.

Getting ready to hit the trails...



Beautiful scenery to run through..




Better on the web than on your back...


After the 20 mile loop!  Jara and Jessica ROCKED for their first ever trail run!!


Tim and Donald - As much as they deny it, I know they planned their outfits.


This was a tough, hot run, and everyone did AWESOME!! So proud of
everyone who toughed it out today.  Great job guys and gals!  Can't wait to hit the trail
again with you soon!!

Edie
GEAUX RUN

Friday, August 5, 2011

Newton Clinic Pictures

Jordan, the Newton Tech Rep, giving everyone their instructions.
Lots of folks interested in Natural Running Form.
Barefoot drills...
Working on form.
Great turnout for both Newton Night and the Form Clinic the next morning.  Many questions were answered, and lots of good information was given.  Thanks to Jordan and Newton for being so willing to share their knowledge!  We all learned alot!! 

Coming Up This Weekend

Be it trail or road, we have something for everyone this weekend!  Saturday morning, we are leaving from the store (906 Harding St) at 5:00 a.m., heading up to Chicot State Park for a little fun on the trails there.  If spiders and horse flies are not your cup of tea, Sunday morning we are having our weekly group run from the store at 6:00 a.m.  We always have a huge group and all speeds and distances are represented.

If you have any questions, call Edie at 706-8763 or email at geauxrun@gmail.com.

Hope to see you this weekend!!

Edie
GEAUX RUN

Running Injuries - Shin Splints

In the last few weeks, I have had some folks come in and ask what to do about their shin splints.  I suffered with this throughout my whole first marathon season.  I know how painful this condition is.  I am reposting an
article that I had on the site back in May.  This may help to answer some of your questions.

Many athletes get shin splints -- also called tibial stress syndrome -- at one time or another. Whether you jog daily or just had to sprint to catch a bus one day, you may have shin splints when you feel throbbing and aching in your shins. While they often heal on their own, severe shin splints can ruin your game.
Shin splints aren't really a single medical condition. Instead, they're just a symptom of an underlying problem. They might be caused by:
·         Irritated and swollen muscles, often caused by overuse.
·         Stress fractures, which are tiny, hairline breaks in the lower leg bones.
·         Overpronation or ''flat feet" -- when the impact of a step causes the arch of your foot to collapse, stretching the muscles and tendons.
Shin splints are very common. They're the cause of 13% of all running injuries. Runners might get them after ramping up their workout intensity, or changing the surface they run on -- like shifting from a dirt path to asphalt. 
Click here for the full article from WebMD.

Thursday, August 4, 2011