A sweet shoe

I found my “golden shoe” once in the stores of Fleet Feet Sports in Chico, Calif.: the Addidas Supernova Classic. I wore that shoe for 10 years until they discontinued the line. I never got injured wearing them. I could manage 400-500 miles per pair. They fit snug — but not too snug. They were the right price for a struggling college student. And they looked pretty on my feet.

Advice when shoe shopping

Remember to take these considerations into mind when picking up a pair of training shoes:

• Go to a local running store and do a treadmill test to see if you need a shoe for pronation or supination (See below for an explanation.)
• Don’t get a popular brand or style, just because they are popular or stylish.

Know how your shoe will affect you. You’ll be with them for a while!

— Brian Locher

About the coach

Brian Locher serves as the co-race director for the City to the Sea Half Marathon and 5K — a fundraiser for Cuesta’s running programs. He’s also the head coach for the Cuesta College cross country, and track and field teams. He joined Cuesta’s athletic department in 2007. Locher is from Northern California where he competed at Chico State University and was a member of several national-caliber cross country teams. He competes competitively for the Asics Aggies Running Club, a Northern California-based distance running group founded in 1976 by alumni of UC Davis, and coaches a number of developing, elite athletes.

How does your foot fall?

Normal Pronation
The outside part of the heel makes initial contact with the ground. The foot “rolls” inward about 15 percent, comes in complete contact with the ground, and can support your body weight without any problem. The rolling in of the foot optimally distributes the forces of impact. This movement is called “pronation,” and it’s critical to proper shock absorption. At the end of the gait cycle, you push off evenly from the front of the foot.

Overpronation
This occurs when the foot rolls inward more than the ideal 15 percent. This means the foot and ankle have problems stabilizing the body, and shock isn’t absorbed as efficiently. At the end of the gait cycle, the front of the foot pushes off the ground using mainly the big toe and second toe, which then must do all the work.

Supination/Underpronation
Again, the outside of the heel makes initial contact with the ground. But the inward movement of the foot occurs at less than 15 percent (i.e., there is less rolling in than for those with normal or flat feet). Consequently, forces of impact are concentrated on a smaller area of the foot (the outside part), and are not distributed as efficiently. In the push-off phase, most of the work is done by the smaller toes on the outside of the foot. This places extra stress on the foot and can result in iliotibial band syndrome of the knee, Achilles tendinitis, plantar fasciitis.

Source: Runner’s World

“This is for advanced and beginning athletes,” he said. “In each instance, a specific training plan will be devised to help the runner challenge him or herself in new ways look to set a PR on the City to the Sea course.”

The training is affordable: $100 or $10 per each 90-minute session with Locher. By enrolling in the coaching clinic, you also save $15 off of your race entry for the City to the Sea half marathon.

Act Fast!

Deadline to register is Friday, July 22. We need at least 10 runners for the training program to take place. If not enough people register, the sessions will be cancelled and your money will be refunded in full.

So what can you expect? Locher is basing the coaching sessions on the distance running class he offered at Cuesta in the fall of 2010.

“The only difference is we are training specifically for City to the Sea and the structure — miles run, workout paces — will be more prevalent,” said Locher.

Sessions will meet Mondays, starting Aug. 1, from 5-6:30 p.m. They’ll include:

• A weekly email from coach Locher, offering advice on your workouts and pace;

• Drills, then an easy group run;

• During and after the run, advice on nutrition, training tips, clothing, racing strategies, injury rehab and who to contact in the area for chiropractic needs, physical therapy etc.;

• Strides and stretching after runs.

Run Prepared in 2011

In addition to the in-person training sessions, Locher will send you a weekly email advising you on your workouts and pace. Your personalized “tip of the week” will increase your running knowledge and prepare you for race day, he said.

To register, visit:
http://citytothesea.org/coaching

About the coach

Brian Locher serves as the co-race director for the City to the Sea Half Marathon and 5K — a fundraiser for Cuesta’s running programs. He’s also the head coach for the Cuesta College cross country, and track and field teams. He joined Cuesta’s athletic department in 2007. Locher is from Northern California where he competed at Chico State University and was a member of several national-caliber cross country teams. He competes competitively for the Asics Aggies Running Club, a Northern California-based distance running group founded in 1976 by alumni of UC Davis, and coaches a number of developing, elite athletes.

After record numbers of happy runners in our 2010 edition of the City to the Sea race, where participants were welcomed with fantastic weather and left with dreams realized, we decided it was time to do our participants and our race justice by unveiling our NEW website.  Please browse and enjoy, and do remember every race participant is providing support to our Cuesta College track & field and cross country teams just by signing up for the race.

Thank you for visiting our site and we hope to see you bright and early on Sunday, October 9^th.

Runningly Yours,

City to the Sea Half Marathon, 5k & Kids Fun Run Race Directors

Brian Locher & Jani Johnson