Try It: Badgerland Striders Tuesday Night Workouts

So you’re training for a spring race and need to get some quality speedwork in but it’s Wisconsin and it’s cold and dark and icy when you need to run. Times like these make it difficult to work up the motivation to train. But with a group of runners, the workout becomes that much easier.

The Badgerland Striders offer Tuesday night workouts at the Pettit National Ice Center throughout the winter months to help runners get faster while also having fun running with a group. Erin Smith, one of the workout coaches, tells us more about these workouts and what to expect if you decide to join in the fun!

Why did the Striders decide to start offering Tuesday evening workouts?

The workouts have been taking place in some capacity since summer of 2014. We wanted to provide a more structured running workout for our members. The workouts were originally only running based and we have just recently added in the functional strength portion.

Where are the workouts held and when? About how many people show up each week? The workouts are held Tuesday at 6:30pm. In the winter (December to March/April) we are indoors at the Pettit National Ice Center. In the summer (April to September) we are outside at Hart Park in Wauwatosa. We have about 30 people show up weekly. There is no need to register, just show up and be ready to go!

Take us through a typical workout …

A workout generally consists of 3 to 4 miles of hard running; which can be adapted depending on fitness level. We also include strength and conditioning exercises. There are also breaks so runners have a chance to recover between activities. A runner can expect to be at the workout for about an hour.

Why do you include strength and conditioning exercises as part of the workout?

Runner’s generally run because they love running not because they like doing burpees or squats. Adding in the functional strength helps to build the supporting muscles that many runners neglect, but in the long run will help them improve speed and endurance and, hopefully, prevent injury.

Who leads the workouts? How do you decide what type of workout to do each week?

The workouts are led by myself and Terri Bodden. We are both RRCA certified running coaches and have a passion for running and helping others achieve their running goals. For the winter workouts at the Pettit, we focus a lot on functional strength and maintaining a running base, but also pushing the pace a bit on the running part. In the summer months, we focus more on gaining speed.

Can runners of all abilities join or are these workouts better suited for more advanced runners?

The workouts are written with all ability levels in mind, and we adjust the workouts on the spot to make sure everyone is comfortable and gains something from the workout. I think for beginning runners and slower runners, the idea of this type of workout is intimidating. We make sure everyone feels welcome and comfortable.

What type of running base would you suggest runners have before attending a workout?

While all ages and abilities are welcome, and we don’t turn anyone away, it is best if you can run a few miles before you join us.

Are the workouts geared toward a specific race distance?

The workouts are not geared toward a specific race distance. Each week is a different workout so it can help with any race distance that a person might be targeting, from the 5k to ultras.

What are the benefits of doing speed work with a group?

Any workout with a group helps provide accountability. You might not want to run, but you’ll go because you told your friend you would meet them there. Or you might not want to do the last set, but everyone else is so you do too. In most cases, people don’t regret either of these decisions. It’s also nice sometimes to just show up and have a coach tell you what to do for the workout. Everyone can suffer (I mean enjoy) together.

Thanks for chatting with us, Erin! For more information about the workouts, checkout the Badgerland Striders Tuesday Night Workouts Facebook Group.

Keep Running MKE – you’re doing great!

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A Gift for Every Runner on Your List

Holiday shopping for the runner in your life can be a stressful, energy-zapping task. But this year, Performance Running Outfitters made things easy by providing gift ideas for every runner on your list – so you can spend more time running and less time shopping!

All items listed below can be found at Performance Running Outfitters!

Running Buddy:

Our running buddies make every mile go by a little bit faster. Say “thank you” with one of these great gifts, like the Believe or Compete Training Journal, with 52 weeks of space to detail workouts, or an insulated Hydroflask (keeps hot drinks hot up to 6 hours, cold drinks up to 24 hours). Even the most positive runner could use a little motivation, which is why we love Momentum wraps, with sayings like “Make It Happen” and “Run and Be Happy.” If you prefer running buddies of the four-legged variety, go hands-free with the Stunt Puppy Stunt Runner leash! And keep your buddy’s noggin nice and warm with a cute, fleecy pom beanie from Salomon!

New Runner:

Whether there’s a new runner on your list, or one coming back from a layoff, most runners could use some updated gear. Stay warm, dry, and visible with the Sugoi Zap jacket, with 360 degrees of visibility (available for men and women). Store the essentials with the Nathan Zipster belt, with two dry zippered pockets that can accommodate phones, keys, and more. Every runner needs socks, and we’ve got plenty! (Plus, all Feetures and Balega socks are Buy 3, Get 1 Free until 12/31/17!) There’s no need to worry about hydration on the run with an Amphipod handheld bottle, and we’ve got plenty of sizes to choose from. Have a racing fanatic on your list? Give them the gift of no more pin holes with Race Dots, the magnetic bib positioning system. And finally, the Garmin Vivoactive 3 is the perfect watch for new and veteran runners alike, with built-in GPS for running, cycling, swimming and more!

Stylish Runner:

Running gear isn’t exclusively for running anymore! Give the gift of style with some of our newest picks, including the New Balance Heat Route jacket (women’s only, but don’t worry, we’ve got some awesome jackets for men, too!) and Saucony Freedom Runner shoes (a lifestyle shoe with a running shoe midsole, so it’s soft and supportive). The Oiselle Lux Runfinity scarf is cute and warm, with soft buttery fabric that she’ll love! We also have a fresh crop of Stance Run socks for men and women, including the new tie-dye crew (pictured). And of course, no outfit is complete without a pair of Goodr polarized, non-slip sunglasses, with so many amazing color combinations that will make any runner happy!

Winter Weather Warrior:

Sub-zero temperatures don’t scare our Wisconsin winter warriors! Help your favorite runner stay warm, dry, and running all winter long with our favorites, including the Feetures Elite Merino crew-height socks, with just enough cushion and a whole lot of warmth. Every winter runner needs a good selection of do-it-all accessories, and that’s why we recommend the Craft hybrid glove, which can convert from gloves (with an e-tip) to mittens in a snap, and the Buff polar fleece neckwarmer, which can be converted from neckwarmer, to balaclava, to headband, to hat… you get the idea! Yaktrax Run traction devices will turn any regular running shoe into a grippy powerhouse, with a carbide spike plate and metal springs to provide traction. And of course, it’s all about the clothes! Stay warm with the Salomon Drifter jacket, made with Primaloft Eco Insulation (available for both men and women). This jacket is light enough to layer under a shell, but warm enough to tackle colder temperatures with ease. Winter runners will also love the Sugoi Sub-Zero Zap tight, with 360 degrees of reflectivity, phone-ready pockets, and a soft fleecy lining (available for men and women).

Thanks to Jess and Team at Performance Running Outfitters for all the great gift ideas!

Tell us: What’s on your wish list this year?

Keep Running MKE – you’re doing great!

PRO Adds More Strength + Run Programs

For many runners, late fall/winter is a time for rebuilding and getting ready for spring races in the upcoming year. This year, why not make strength training part of your routine?

Performance Running Outfitters is once again offering it’s popular 8-week strength program, which is designed to help you become a stronger, faster, more efficient runner. Each class begins with a 25-minute runner-focused body weight workout that will engage and challenge your running muscles. The classes will finish up with a 2- or 4-mile run.

Class Information and Registration:

Shorewood (4533 N Oakland Ave)

Tuesdays at 6pm

Beginning Tuesday, Oct 31

Brookfield (2205 N Calhoun Rd)

Wednesdays at 5:30pm

Wednesdays at 6:15pm

Beginning Wednesday, Nov 1

All levels of runners are welcome, including those who are not comfortable running 2 or 4 miles. Shorter routes will be available to accommodate all participants.

In addition to a great strength/run program, participants will receive a pair of technical running socks and a winter beanie. Classes are taught by PRO’s in-house coach, Nicole, who is a certified coach and personal trainer.

To learn more, or to register, reach out to Coach Nicole via email: nicole@performancerunning.com

Keep Running MKE – you’re doing great!

See It: Boston: An American Running Story

Hey Friends! Next week is the one-night-only premiere of BOSTON: An American Running Story. The film tells the story of the oldest annually contested marathon from its humble origin of 15 runners to the present day.

The film will be shown at three Milwaukee theaters: South Shore, The Ridge and North Shore. All three theaters have a 7:30pm showtime. Tickets can be purchased here: https://www.fathomevents.com/events/boston

From the news release:

BOSTON is more than a running film. It is a timeless story about triumph over adversity for runner and non-runner alike.

It is the first ever feature-length documentary film about the world’s most legendary running race – the Boston Marathon. The film chronicles the story of the iconic race from its humble origins with only 15 runners to the present day and its thousands of annual participants. In addition to highlighting the event as the oldest annually contested marathon in the world, the film showcases many of the most important moments in more than a century of the race’s history. The Boston Marathon evolved from a working man’s challenge into a world-class event, welcoming foreign athletes and eventually women. The Boston Marathon became the stage for many firsts and in no small part, the event that paved the way for the modern marathon and mass participatory sports.

Following the tragic events of 2013, BOSTON showcases the preparations for and eventual running of the 118th Boston Marathon one year later, when runners and community gather together once again for what will be the most meaningful race of all. The production was granted exclusive documentary rights from the Boston Athletic Association to produce the film and to use the BAA’s extensive archive of video, photos and memorabilia.

The film was directed by award-winning filmmaker Jon Dunham, whose work you may know from his two previous Spirit of the Marathon films. BOSTON is his most important film project yet, and the masterfully done film is narrated by none other than Boston native and Academy Award winner Matt Damon, with music performed by the legendary Boston Symphony Orchestra.

For more information about the film, go to bostonmarathonfilm.com.

Who already has tickets? This an event you don’t want to miss!

Keep Running MKE – you’re doing great!

Winter Running Style Guide

Sniff. Our warm fall weather is gone and in its place we have winter. Like actual winter. Can you believe the forecast calls for a few single digit temperature days next week??

The only consolation is that we finally get to show off our winter running gear. Need a few style pointers or ideas for sprucing up your winter running wardrobe? The team at Performance Running Outfitters put together this handy style guide to help you look hot as you burn up the track/roads/trails!

Saucony Brisk Long Sleeve

The Saucony Brisk Long Sleeve features a soft, four-way stretch comfort with great moisture wicking fabric. A herringbone pattern with a long, slim fit makes this piece an easy crossover from fitness to fashion.

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All pics courtesy of Performance Running Outfitters

Saucony Fast Track Tight

With a wide, flattering waistband, a compression fit and a bold print, the Saucony Fast Track Tight will add style while you’re working out or hanging out.

saucony-fast-track-tight

Brooks LSD Thermal Jacket

The LSD Thermal Jacket combines protection and performance. With windproof nylon on the front and a soft, merino blend on the sides and arms, this jacket provides super lightweight insulation.

brooks-lsd-thermal-jacket

Craft Weather Jersey

For the techy runner! This half-zip wind top has a media pocket on the back, built-in mittens, an angled double-zipper for extra ventilation, and magnets to keep the neck secure whether open or closed.

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Saucony Velocity Long Sleeve

A soft, heathered fabric that can be worn on its own or as a base layer will make this a staple in your running wardrobe.

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Nike Dri Fit Element Hoodie

This hoodie delivers lightweight warmth in a snug, streamlined design so you can keep your miles up when the temperature drops.

nike-dri-fit-element-hoodie

New Balance Windcheater Jacket

Warm up with a lightweight jacket that moves with the body while still providing protection from the elements. It’s light enough to wear in mild conditions, or add a base layer underneath and wear it in cold weather.

new-balance-windcheater-jacket

Saucony Dash Seamless Sportop

The Dash Seamless Sportop has body mapped engineered mesh placement that keeps air flowing so you stay cool and dry. This top offers a long, lean fit that won’t ride up and thumb holes to keep your sleeves down and your hands warm.

saucony-dash-seamless-sportop

The North Face Ampere Wind Trainer

WindWall fabric of the Ampere Wind Trainer cuts the wind while still being lightweight and breathable.   Reflective details will keep you visible as the days get shorter.

tnf-ampere-wind-trainer

All of the featured styles can be found at PRO’s four locations around the Milwaukee area.

What do you wear to stay warm during winter runs?

Keep Running MKE – you’re doing great!

Spartan Race Now Offers Season Passes + A Race Entry Giveaway!

The holiday season is in full swing, which means it’s time to start thinking about what to gift your favorite runner.

One gift idea we love is a race entry – or a gift card to cover a race entry if you don’t know your recipient’s upcoming race schedule. Wrap it up and use a new pair of running shoelaces as the bow (or one of these cute Momentum Jewelry Motivate Wraps!) and you’re ready to start gifting!

Of course, you could go all out and gift not just one race but a series of races. Just in time for the holiday season, Spartan Race is offering 2017 season passes. We think any one of the three pass options would make a fine gift!

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The options include:

Trifecta Pass

  • 3 race codes, valid for the 2017 calendar year
  • Free Spectator Pass
  • Free Bag Check
  • Valid for all heats (including Elite & Comp.)
  • Valid for Continental US & Hawaii Events

Open Season Pass

  • Unlimited racing during the 2017 calendar year
  • Free Spectator Pass
  • Free Bag Check
  • Guaranteed entry to all events (not guaranteed heat)
  • Multi-Lap Discount
  • Valid on all Continental US & Hawaii Events
  • Valid for Open Heats ONLY
  • Upcharge for Elite (+$30) and Competitive (+$15)

Elite Season Pass

  • Unlimited racing during the 2017 calendar year
  • Free Spectator Pass
  • Free Bag Check
  • Guaranteed entry to all events (not guaranteed heat)
  • Multi-Lap Discount
  • Valid on all Continental US & Hawaii Events
  • Valid for ALL heats (Elite, Comp. & Open)

To learn more about the Spartan Race season passes or to purchase one, visit the race website.

Spartan Race would like to gift a Keep Running MKE reader with a free U.S. Spartan Race. In 2017, the race series includes a Stadium Race at Wisconsin’s own Lambeau Field. To add to the excitement, there will also be new finisher’s medals and plenty of new and challenging obstacles.

To enter to win the race entry, answer in the comments section:

How are you staying fit through the holiday season?

We’ll announce the winner on Wednesday, December 7.

Best of luck to all who enter the giveaway and, as always,

Keep Running MKE – you’re doing great!

 

*Winner will have 48 hours to claim their prize by emailing keeprunningmke@gmail.com. If the prize is not claimed within that time frame, we will select a new winner.

Join In: Milwaukee Running Film Festival

With all the great running movies being produced, it seems only right that Milwaukee should get it’s very own film festival that’s all about our favorite sport. The first Milwaukee Running Film Festival will take place on Thursday, December 8. The event will run from 6-8pm at Performance Running Outfitters in Brookfield.

Below, Brian Frain, event co-organizer, tells us more about the upcoming event.

[Note: The December event is sold out – watch the Milwaukee Running Film Festival Facebook Page for details about additional screenings!]

Why did you decide to create the Milwaukee Running Film Festival?

We decided to do a film festival because it’s the best way to get runners of all types together without feeling the pressure of running a certain pace or with more skilled athletes. A film festival brings runners together to watch first hand the challenges and accomplishments of other runners. It’s really a cool thing!

What films will be screened during the festival and how did you select them? Can you give us a short description of each film?

The films that will be screened are Brothers, The Double, Skiing the Hard Rock 100, and Maggatron. The featured film is Brothers and was selected because of my friendship with the Puzey brothers. I offered to put together a film fest to spread their amazing story. We decided to add the other 3 films to make it an event, and primarily because all athletes featured are Altra and Nathan runners that train together and race together.  I don’t want to give away the films so briefly: Brothers is about Tommy Rivers Puzey and his brother Jake’s experience in the TransRockies 6 day race. The Double is a chronicle of Jeff Browning’s attempt at breaking the combined finish time for the Hard Rock 100 and Western States 100. Skiing the Hard Rock 100 is Jason Schlarb’s adventure skiing the Hard Rock 100 course shortly after running it. Maggatron is Maggie Guterl’s experience running Western States 100.

Tell us more about what will happen at the event – is there a timeline of events/films?

The event will start at 6pm at Performance Running Outfitters – Brookfield. We will have food and beverages available for people as well as giveaway items! Altra will also be there demoing shoes during the event. We will start with Maggatron – her film was the first to debut of the four featured. Then we’ll watch The Double and Skiing the Hard Rock 100. We’ll finish up with the feature film, Brothers. Larger giveaways from Altra, Nathan, Swiftwick and other sponsors will be held between films….I don’t want to ruin the surprise!

How will proceeds from the event be used?

Each person that attends pays $10 and all proceeds are donated to the Kettle Moraine Natural History Association to build the Tom Bunk shelter at Scuppernong. Tom Bunk passed away a couple of years ago and was an incredible man in the running community. All raffle prizes were donated to us by athlete sponsors, which was super awesome of them! All giveaways and raffles are optional!

Why should all MKE runners consider attending this event?

Every runner should consider coming to the event not only because the films will be incredible but to support Tom Bunk and the trails and roads we run on every day. It takes so much work to have the trails and running paths that we do – so it’s a great way to give back. It’s also worth coming to meet new runners in the community, share running stories, and get a couple free things!

Thanks for chatting with us, Brian! We can’t wait for the upcoming event and look forward to more Milwaukee Running Film Festival screenings in the future!

Keep Running MKE – you’re doing great!