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Losing Weight to Triathlon: Fleet Feet Spokane’s Wade Pannell

Posted by on Tuesday, August 27, 2013 @ 2:14 pm | Leave a reply

FleetFeetWadeSix years ago, the owner of Fleet Feet Spokane, Wade Pannell, was living in Bozeman, Montana. The former competitive cyclist — in both road cycling and mountain biking — was working in resort real estate development and wining and dining more than he was working out. “I was sixty pounds heavier and needed to get fit,” says Pannell. “I would say I was big boned. It was a good excuse. But when I lost the weight, I realized I really wasn’t.” Finally, a friend with whom he grew up suggested he was out of shape and Pannell says, “I took it to heart.”

He began to run. “I couldn’t run a quarter mile without stopping and walking.” Yet, for Pannell, running took the least amount of time and was the easiest to do on the road when he was traveling for work. He also found the running community much more accepting than the cycling community, whose participants he says can be more competitive and critical. “In running you’re always in a pack and it’s much more community based.” He found the community he needed at Fleet Feet Bozeman. The store offered a plethora of programs to help people like Pannell get started. Pannell found this invaluable. And, he says, “Once I ran my first 5K, the old competitive juices were back.”

Back in shape, and 60 pounds lighter, Pannell began to enjoy riding again. From there, he set his sights on triathlon. “I ran the Boston Marathon in 2010, and in 2011, I completed my first Ironman Coeur D’Alene.”

While his training was picking up speed, Pannell’s work moved him to Spokane, Washington. Before leaving Bozeman, Pannell had been dabbling with the idea of opening a Fleet Feet or changing his line of work to training and helping people get fit. Once in Spokane, he and his wife decided that the city presented the perfect opportunity to open a Fleet Feet. They opened Fleet Feet Spokane last summer, in August 2012.

Spokane County has a population of roughly 450,000 people, and it only had one real specialty running store, explains Pannell.  “It was an underserved market and historically a very running focused community. We send about two or three high schools to national high school championships each year. Yet there was only one main specialty store.”

With an inventory focused on triathlon more than the average Fleet Feet, Pannell reached out to Newton Running in April, 2013. Ever since, Newton has been the store’s number 2 vendor with the Gravity leading the way, then the Isaacs and Pannell expects the Energy to do well, too. “I’ve been running in Newton for the last five years. Newton is not one of those brands most Fleet Feet’s open with. But we are very tri oriented. A few employees and myself coach a tri group and we were in a tri club with about 250 people. So for our audience it makes sense to find some brands with more of a tri focus.”

Newton’s message also aligned with that of Fleet Feet Spokane. “As we worked with training people and talking about minimalism and everything people need to do to become better runners, Newton’s education and biomechanical feedback was a nice segue for what we were doing and what we were about,” Pannell explains. “Not only has Newton given us fantastic support with their tech rep and corporate backup, but we’ve probably held five run clinics. Each time we get 20-30 people. I love the drills that Danny gives. And they brought in Chris Legh during Ironman Coeur d’Alene.”

Pannell says more than 50% of people who come in to his store probably should be introduced to Newton. “It’s the person who wants to run better, more naturally and improve their form, and who likes a lighter shoe or is a triathlete. All of those categories add up to a large portion of our customer base, so it’s a natural fit to bring out a Newton.”

And it’s not just triathletes and serious runners who like the shoes. Who is his unexpected customer? “We have the unexpected walkers who love Newtons. We fit a fair amount of people who are baby boomers who just want to be in comfortable footwear. I’m surprised at how many choose Newtons. The Energy will be great for that group.”

Personally, Pannell runs in the Distance. “If you want a shoe to be a stronger, better runner, I can’t think of a better shoe to give you that feedback than the Distance.” And for people who are worried about the transition and strengthening process that accompanies running in Newtons, he says, “You’ve lifted weights before right? Did it hurt? Well, if you’re going to increase your strength in your legs, you should have some muscular discomfort. It’s nothing to be scared of, just manage it properly.” He adds, “Once people commit, they get it. Even those who were skeptical about Newton are now very excited about running in them.”

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Meet The Dogs Of Newton – Week 13 Mr. Bo Jangles

Posted by on Wednesday, August 21, 2013 @ 7:58 am | Leave a reply

Mr. Bo JanglesSoooo.  My name is Mr. Bo Jangles.  They call be Bo, Bobo Head, MBJ and Sweet Man.   But my name is Mr. Bo Jangles.  I used to live under a dorm in Texas, and my to-be human would sneak me cans of Friskies under a bush.  I’d hiss and spit at her to show her how fierce I am, but I actually was pretty grateful.  Friskies is gross, but not as gross as University trash.  Soon thereafter, I was trapped by the Feral Cat Rescue Program and sent to live with my human.  She didn’t get to actually touch me for about three months; I was a wild cat after all, and she needed to know there would be no cute kitten fluffy snuggles.  We moved from Texas to Colorado five years ago, and now I spend all my time outside hunting the mountains, because I am a mountain lion.  I now have three humans; my favorite is the 18month-old who calls for me at dinner time, hollering “Boooooooooooooo” and kisses my back and tail.  Nobody knows how old I am, but I think I’m about eight.  My game weight is a svelte 15.9 lbs.

Likes:  Playing with creatures, oftentimes until they stop playing back.  I try to bring them in the house to share with my family – two snakes, four lizards, a mole, two mice, numerous birds (the best being a crazy magpie who my manhuman had to catch and release) and I’m spending this summer hunting a chipmunk family in the rock wall next door.  My humans say they’re responsible for eating the tomatoes, peppers and Brussels sprouts in the garden, so I’m looking to take them down.

Dislikes:  Having my belly petted.  Oddly, my shehuman seems to be magnetically attracted to my belly and tries to rub it constantly.  I tell her “no” by rabbit thumping her arm and biting her hand.  I’ve given her scars.  Grasshoppers I also don’t like.  I chase them, knock off a leg or two, and then eat them.  I don’t like them so much that I hork them back up again, usually in the house.

Points of Interest:  In one of my hunting forays, I was bit by a rattlesnake in my own backyard if you can believe that.  This is when I first met my Colorado Vet, who told my shehuman that I had a 50% chance of living or dying.  My face and neck swelled up like a bull frog, they had to stuff me in an acrylic box and gas me to pass me out and mend me.  I traded out four of my nine lives for that one.

I don’t actually get to come into the Newton Headquarters (other than for my photo shoot).  There’s some sort of company policy that dogs are allowed, but no cats, rabbits, ferrets, and so forth.  It’s because dogs are stupid and can’t spend the day by themselves without help – who needs an escort to go wee?  Pretty sure they’re the only ones…   Speaking of the photo shoot, if you’re ever coming in for one of these, know that there’s no Green Room or Craft Services table, and the photographer had the audacity to ask my shehuman if she could make me sit for the shoot.  Uh, no.

Last bit.  Although I’m a mountain lion of feral heritage, I am most comfortable at night sleeping between my two adult humans, on my own special pillow, with my face buried under Skipper the Bear.  I live the life of Riley.

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Training with KPeasey

Posted by on Thursday, August 15, 2013 @ 8:32 am | Leave a reply

By Kyle Pease

Brent and Kyle Pease are a team of brothers from Atlanta Georgia who compete together in athletic competitions — despite the fact that Kyle is relegated to a wheelchair, the result of Cerebral Palsy at birth. Brent, his older brother, pushes, pedals and paddles Kyle in 5k’s, 10k’s, marathons and triathlons to encourage those who witness their efforts that anything is possible. Through their foundation, The Kyle Pease Foundation, the duo raise funds to promote success for persons with disabilities by providing assistance to meet their individual needs through sports.  

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The following is from Kyle Pease’s blog: Where There is a Wheel There’s a Way:

I’ve been finding it difficult to fall asleep at night knowing that everything that Brent and I have been working toward is just around the corner. Up until this point, the greatest moment of our running career occurred recently at the Peachtree 10K, where we became the first assisted pair in the long history of the race to compete. It doesn’t get any better than the local crowds cheering our names as we traveled 6.2 miles through the familiar streets of our hometown Atlanta…or does it?

Now, just two months later, Brent and I will make Pease history as we try to have the word “Ironman” etched next to our names. For this, we will cover 140.6 miles through the water and roadways of rural Madison, Wisconsin — 2.4 miles of swimming, 112 miles on the bike, and finishing with the 26.2 mile marathon. Our goal is to break the 17-hour mark, which of course would make us forever IRONMEN. But even though Brent and I are hoping for a time between 14 and 16 hours, I’ll be honest anything this side of 16:59:59 is good enough. But that one second, is the second that differentiates an Ironman from a couple of guys who competed to truly becoming Ironmen.

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Now, as strange as some people find it, I have been training harder than I ever have in my life. Many people think that I have the easy part. Although Brent may agree with them while he’s paddling, pedaling and pushing me for 140.6 miles, it is important for me to be prepared for this, too. I have never sat on a bike for nearly nine hours and the average human body is not likely to fare well without proper preparation. Brent and I are training far longer and more often than we normally do in order to get both of our bodies used to the many miles and hours out on the course. I’ve been eating better than I normally do and have been trying to increase my liquid intake. I’m struggling a bit there, as I don’t really enjoy drinking water, but it’s very important to stay hydrated. It would be a shame if Brent was up to the task, but I wasn’t. It’s important to me to not let my brother and my teammate down.

My trainer, Matthew Rose, (yes I have a trainer) tells me to visualize the shoot. The thought of 45,000 screaming fans lining the shoot at the end of the race is something I just can’t imagine, despite his efforts to help me mentally imagine what it will be like. That is the golden carrot hanging just in front of me that will motivate and inspire me and subsequently inspire Brent to the finish line.

Yet, there’s one very important thing for my readers and our fans to remember, becoming an Ironman is not and never will be for or about Brent and me. It’s about our Foundation and the people who we are hoping to inspire: People who see what we are about to accomplish and believe that anything is possible through our efforts.

We are very proud of the Kyle Pease Foundation and take great pleasure in seeing the looks on the faces of the athletes who compete with us. It is exciting to know that through the efforts of a few, we have impacted the lives of many. Although Brent and I will be thrilled to wear the Ironman medal around our necks on the evening of September 8th, we really know that the medal symbolically hangs from the necks of all those friends, fans, athletes and sponsors of the Kyle Pease Foundation. We know that through their continued inspiration and efforts that the only thing that will not be humanly possible is finishing in a second more than 16:59:59. Off to Wisconsin!

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Meet The Dogs Of Newton – Week 12 Frankie

Posted by on Tuesday, August 13, 2013 @ 10:09 am | Leave a reply

Frankie week 12Hello, my name is Frankie. My humans rescued me from the Boulder Humane Society about 7 years ago after spending much of my first year roaming the streets of south Denver and I have been thankful ever since! I’m not exactly sure what breeds I am so your guess is as good as mine….any guesses? I’m dying to know!

Likes: My favorite activity is chasing the deer and wild turkeys around our house, but I will settle for running, hiking, or swimming with my humans. I also love going to work at the Newton headquarters where I get treats and snuggles throughout the day. If you are ever in need of a hug, come on over.

Dislikes: Thunder! And fireworks! I hate the Fourth of July and I’m a big scaredy-cat during thunder storms. I usually take cover in bathrooms with my tail between my legs.

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Meet The Dogs Of Newton – Week 11 Manny

Posted by on Wednesday, July 31, 2013 @ 8:28 am | Leave a reply

MannyHi, my name is Manny and I’m a 2-year-old Beagle. I may be small but my bark is loud (and often heard throughout the Newton office).

Likes: FOOD! I use my super strong sense of smell to detect any food within 20 feet of me. If you are preparing food in the Newton kitchen I will stare at you until you feel uncomfortable and share with me. I also really like cuddling on the couch with my owners, long walks in the park, sunning myself in the yard and playing soccer with my favorite soccer ball or any other toy that squeaks. I’ve learned to like hiking this summer since it beats staying at home by myself.

Dislikes: Being left alone, skateboards, rain or sprinklers and spicy food (I’ve learned my lesson)!

Summary: I’ve got a lot of personality packed into 25 pounds. I’m a good listener since I have such big ears and I like to tilt my head as you talk to me to show that I’m paying attention. I really like hanging out with my family and am never, ever in a different room from where they are when we’re all at home. I’m getting better about making new friends – especially friends with treats!

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Never Give In: Running the Inca Trail Marathon

Posted by on Monday, July 29, 2013 @ 9:16 am | Leave a reply

Never Give In: Running the Inca Trail Marathon

How tough could running the Inca Trail be? Getting to the Inca Trail was much easier than Antarctica. No boats, no hurricane, just a 5-mile hike into the start line the day before the marathon. We arrived on a Saturday, a few days before the race, in a cute, little, town called Cusco, Peru. Here, we would spend several days acclimating to 12,000 feet and drinking lots of coca tea. The locals consider coca tea leaves to be the miracle plant for acclimatizing. Everywhere you go in Cusco, there are coca tea leaves, which you either chew or use to make tea.

Peru Marathon

I didn’t experience any significant issues going from 7,000 feet to 12,000 feet. Some people get nauseated, headaches, decreased appetite and even fatigue. We did several 4-5 mile downhill runs over the next couple days to get used to running in the altitude. Tuesday we hiked into our race camp near the start of the Inca Trail. We slept in tents and prepared for a 4 a.m. race start time. The park entrance into Machu Picchu closes at 3:30 p.m. every day. An early morning race start would give us 11.5 hours to reach this gate, which lies 2 miles from the actual finish line inside Machu Picchu. Those runners who don’t make the cutoff either camp out for the night on the Inca Trail at make shift camps set up by the race organizers, Andes Adventures, or take a path down to a different finish line below Machu Picchu.

Race night was short and not the most ideal preparation for a long running day. A 2 a.m. breakfast cooked by the Peruvian porters consisting of porridge, pancakes and bananas was definitely a good start though! There would be over 30 porters that would assist us on race day. They would carry our 22kg ration of gear we used for camping and assist us along the race course with water stops as well as encouragement and any other issues that might arise.

In the 18-year history of this race, only once had it rained!  We can now make that twice! Within the first hundred yards of starting the marathon, raindrops began to fall, turning the trail into a rocky, muddy mess. The biggest obstacle to navigate in the first couple hours of darkness was the huge “cow pies” on the trail left by the farm animals that inhabited and roamed the first mountain pass. What a slippery mess they were! Once again it was the Newton trainers that served me well. I chose a lighter trainer shoe on the trails over the Newton trail shoe, but that is just my preference.

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The toughest challenge may not have been the climate or the elevation. We would climb about 10,400 feet and descend 11,000 feet over the course of the day. I experienced some swelling in my fingers that was very noticeable as I reached Dead Woman’s Pass at 13,799 feet. After the race, I realized I wasn’t the only one experiencing this. It is common at these elevations to experience swelling in your extremities. My fingers looked like little sausages, but quickly went away after I descended to lower altitudes. The high altitude affected my normal race appetite also. I found myself not drinking and taking in the energy gels as planned.

Each of these marathons has been a great learning experience. I have become much better at listening to my body and adapting to the different challenges I face during these runs. Instead of only consuming my normal nutrition that had served me well in training runs, I had to switch it up and grab a cup of chicken broth. That seemed to work very well for me. My body was probably craving a little more sodium than usual. Despite my lack of thirst, I knew I was behind in my water intake and had to keep up on my hydration. My hydration pack made that much easier, since there was little effort needed to just take sips frequently along the way. Your hydration pack is crucial in these races. I had mine under my running jacket during the race so I didn’t have to remove my hydration pack each time I needed to put my jacket on or off. A hydration pack should just feel like a part of your body. The last thing you need to worry about is something bouncing on your back or chaffing you.

So what was the toughest challenge? The rocks and stone steps that lined the 26.2 miles of the Inca Trail were probably the biggest challenge of the day. Climbing the two-foot steps, which never seemed to end, provided a huge challenge to the hamstrings. I can’t even tell you how many false summits there are on that course. You think you are at the top and you get there and realize, “You’re not!” After all the long climbs, there would then be a long rocky descent, which entailed never-ending pounding to your feet on uneven stones. The descents were a true test of how well you had trained your quads. This was the first marathon that I wore my 110% Play Harder Compression Soxs during the race and not just for recovery after. I think it made a huge difference in how fresh my legs felt at the end of this grueling 9-hour run. You can bet you will see me running the longer distances in them in the future as well.

I never set out to win the Inca Trail Marathon. I just wanted to have the best possible race for me that day. The number “3” has been following me for a while, 3rd place overall female in Kenya and Antarctica Marathon! I am always thinking to myself, “Is today going to be the perfect race?” We must admit, we all dream of that perfect race or perfect competition. My training is always purposeful; I fuel my body nutritionally and prepare mentally for success as an athlete, especially as an endurance runner. The Inca Trail Marathon wasn’t the perfect race for me, but I was the best female runner given the circumstances on that course, on that given day. That race proved age is not a barrier and certainly, as the 4th place finisher overall that day, gender is not a barrier.

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What do I remember most about that day? It probably isn’t standing on the finish line with my first overall female marathon win. It is the memories of me trying to race the porters on the descents and still not being able to keep up with them as they descended the stone paths with a 100-pound pack on their back. It was the reality that all the hikers I would pass on the Inca Trail that day would take 4-5 days to complete the Inca Trail, something I would complete in just 9 hours and 18 minutes. It was sharing my iphone the night before the race with two young Peruvian girls so they could play games and escape their isolated reality for a while. It was donating my clothing, as well as my brothers’ clothing, to the nearly 40 porters that would assist us on race day so that their families would have clothing. Or maybe it was waiting at the finish to not only see my mom run an 11 hour 20 minute marathon, but also to be on the podium with me as the 3rd place overall female.

The victory on the Inca Trail was not only a personal victory, but more importantly, a victory for prostate cancer awareness! Next stop is the Sunrise to Sunset Marathon in remote Mongolia at the end of this month. Following Mongolia is New Zealand and Athens, Greece later this year. In the end, I hope that I inspire others and teach the world to Never Give In. Never Give In despite the odds, despite your circumstances, despite your age, despite your gender, despite what others might say.

NEVER GIVE IN!

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Meet The Dogs Of Newton – Week 10 Shela

Posted by on Wednesday, July 24, 2013 @ 12:20 pm | Leave a reply

ShelaLikes – Shela spends most of her days in the Newton Running Lab. She likes to run with customers to help them with their Natural  Running Form in the Lab. She will always let you know when you need to lift your knees a little more by barking at you. Shela likes to herd everybody and everything- even motorcycles. Ouch!

Dislikes – Shela is more of a professional runner and doesn’t enjoy being cooped up in the car. She is known to jump out of the car window when at red lights. She is timid of the family of raccoon’s who reside in the window well at home. It’s a problem!

Favorite places: Shela is a very intelligent dog. She loves spending time helping customers and  assisting Danny, the CTO, in research and design in the Newton Running Lab. When she is not there, Shela spends her free time helping her brothers built roll cages for very fast cars.

Summary: Shela is awesome. She is a little Australian Cattle herding dog (thus the name Shela). She is a rescue dog made in the shade from Gallup, New Mexico. She is probably about 7 months old and loves spending time with her new family and co-workers. Her breed is known to be a long distance runners so she fits right in with the Newton running clan. Soon she will be able to join the team and go on long trail runs in the mountains of Boulder, CO.

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Meet The Dogs Of Newton – Week 9 Ella

Posted by on Monday, July 15, 2013 @ 9:02 am | Leave a reply

Meet The Dogs of Newton - Ella week 9My name is Ella. I’m from the streets of Phoenix, where I spent my puppy-hood homeless, begging on the corner with a cardboard sign. My life has greatly improved since being hired by Newton Running where I  work at the Lab in Boulder. Selling running shoes is a challenge due to my phobia of people and because I have paws.

My Father says I’m a Stink Hound, but I believe I’m an exotic Pharoah Hound of noble blood line.

My hobbies include hunting small, cute creatures such as rabbits, squirrels, and prairie dogs and sleeping. In summer I love going on high mountain runs where I play on glaciers and swim in lakes. In moments of great joy, I am compelled to run figure-eights.

I’m not fond of puppies, babies, or dry dog food and believe that cats are not to be trusted.

Thanks for reading a little about me and may you enjoy your summer!

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Meet The Dogs Of Newton – Week 7 Indy

Posted by on Monday, July 1, 2013 @ 9:27 am | Leave a reply

Dogs of Newton IndyLikes: Getting belly rubs, chewing on shoes (have only destroyed a few Newtons), going for car rides and sticking my head out the window!

Dislikes: Don’t let my size and big paws fool you- anything unfamiliar scares me: strangers, loud noises, new places! But once I get to know you we’ll become best buds! I also dislike running; my owners try and take me but I protest by stopping to lay down!

Favorite hangouts: My backyard and anywhere my owners are!

Plays with: Any dog I can get to play with me! Especially my litter-mate sister Mabel- we found each other again at a doggie camp when we were a few months old and have been inseparable ever since!

Summary: I’m a 1 ½ year old Lab/Shar-Pei mix (this is my owner’s best guess). I was a scared little puppy when my owners adopted me but I’ve grown up to become a handsome confident man. I still have some fears to get over but hopefully I’m done growing at about 75lbs. I’m a pretty laid back guy and love coming into the Newton headquarters where I get lots of lovin’!

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From the Expert: Danny Abshire Talks Foot Placement

Posted by on Wednesday, January 23, 2013 @ 2:37 pm | Leave a reply

Runners often exhibit form habits that can be attributed to  prior injuries, limited range of motion, and movement patterns. This generally results from years of sitting, standing and running with less than optimal alignment and running form.

Moving at a slow cadence and with sub-optimal movement patterns often results  in inefficiencies and, in some cases may lead to injury. Many runners strive to improve their running efficiency, to improve running speed or seek to have less wear and tear to the body. In the context of the above traits, some things can be improved on and other traits cannot. The goal would to be the most efficient runner YOU can be.

More parallel foot placement to the ground is going to be more efficient than a straight leg heel first landing. This is because the lower legs and feet are in a poor position to help attenuate impact and utilize the spring in the leg and foot muscles.

Slight heel landing with flexed knee is more efficient than landing with locked knee and extended heel strike. In a full foot / whole foot / midfoot landing the runner should feel the entire foot touch the ground at the same time. This means you will feel the heel touch with the rest of the foot. A midfoot strike should be more efficient than heel first because the foot and body can get in and out of maximum loading quicker. Maximum load occurs in mid-stance phase during a running gait and this is where the foot/ankle is stable and locked. The ankle and knee are flexed and the muscle/tendon complex is re-coiling like a spring.

A midfoot landing is relatively safe and efficient, but to maximize the benefits, you should have sufficient range of motion. This includes ankle dorsiflexion where the foot is raised upward. If you have past injuries of the ankle with limited dorsiflexion and over tightness in the calf muscles, a midfoot landing might be difficult to achieve..

Landing slightly on your forefoot and letting your heel relax to the ground is a very efficient foot strike and works well for faster and more efficient runners. Again, do you have the individual traits that allow you to land the way you choose or do you have some restrictions and limitations?

The mind and body connection, agility and coordinated whole body movement that comes from running form drills, an efficient cadence, core strength, core movement and relaxed foot placement can help runners become more efficient. Remember a good goal is to be the most efficient runner YOU can be to enjoy a lifetime of fun and fitness. 

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