Top places to run, walk or hike in our area.

As summer is coming to a close, with many preparing for their fall goal race – we’ve come up with a list of our favorite places to run (or walk) incase you want to have some last minute summer fun or take an adventure with your friends/family!
I have been enjoying the Binghamton University Nature Preserve trails. With my focus being on trail running this season, the BU Nature Preserve is close to my house, offers a little bit of everything on the trails, and is pretty and quiet back in there. Great place to get my daily hour-ish trail runs in, right in my backyard.
-Chris, Manager, Confluence Running

Binghamton University Nature Preserve Trails, Binghamton – photo: Jonathan Cohen.

“My favorite singular stretch is the Finger Lakes Trail extending from the top of Treman down to the underpass. It’s a rolling net down of beautiful singletrack that really flows.”
– Ian, Owner, Finger Lakes and
Confluence Running
“Otsiningo Park. It’s as easy or hard as you make it. It’s flat for workouts, an easy out and back for recovery. And I like seeing the regulars. The guy with the tattoos, the old men who bike together, and there are puppies. How can you ever be sad when there are puppies?”
-Gaby, Sales associate, Confluence Running
“Waterfront Trail is flat and great for interval work, with a lot of scenery. Also easy access back to town for recovery at CTB.”
– Tal, Sales associate, Finger Lakes Running

Cass Park, Ithaca – photo via yelp.

“Aside from the BU Nature Preserve and Oakley Corners, I’d say the Binghamton University Track.  It’s an symbol to me of speed work and hard working athletes, though is utilized by those who are either just starting out by students and the community, which is great to see. It’s almost always open to the public and is in a great centralized, easy to get to location. ” 
– Matt, Manager, Confluence Running
My favorite place to run is the Lime Hollow Nature Center in Cortland. I like to run there because there are a variety of terrains and trail conditions from crushed stone to rooted single track. This is a great place to get some speed work or just do your easy run for the day. And even though the park covers less than one square mile there are over 12 miles of trails to run!”
-Evan, Sales associate, Finger Lakes Running



Lime Hollow Nature Preserve, Cortland photo via

“My favorite place is Oakley Corners State Park, but I don’t get out there as much as I’d like.  It’s beautiful and soothing – the trails are technical but not overly steep, so it’s fun, but not overly hard.  In terms of roads, it’s anywhere that I’m running with friends.  I guess that’s not a good answer though.”
– Jenna, Sales associate, Confluence Running
“One of my favorite spots to run is in the Danby State Forest on the Finger Lakes Trails and on Michigan Hollow Rd. There’s something about the dirt roads, mixed with single track trails and the rugged hilly terrain that always puts a smile on my face. Not to mention there’s a creek alongside Michigan Hollow that I’m always tempted to dip in on hot days.”
-Lisa, Manager, Finger Lakes Running

Michigan Hollow, Ithaca – photo:Lisa

“My favorite place to run are the monkey run trails because you can go for miles in the beautiful woods with amazing views. Plus, climbing over the bridge is always fun!”

-Sylvia, Sales Associate, Finger Lakes Running

Did we miss your favorite spot? Let us know in the comments – we love checking out a new place to run too!

Ithaca Runs Treadmills [Sometimes…when it’s really cold]

Since the beginning of the year, Ithaca has gotten a bit chillier. As the temperature takes a dive, the amount of ice and snow on the sidewalks, roads and trails creates some concern for the safety for those of us trying to keep the running alive throughout the year. Living in Ithaca has gotten me tougher in regard to facing the elements but let’s get real, last week I stepped outside to a sheet of ice at 5AM. No way was I going to run on that. I took it indoors.

Some people say treadmilling is for wimps. I tell them to let me give them one of my standby treadmill workouts and see if they still call me a wimp at the end. There are so many benefits to this torture device that makes me really happy to have the access during this time of year.

Treadmills are generally safer than icy roads at 5AM.


Treadmills help keep you at a target pace, over and undertraining can be easily avoided and top speeds broken.

Treadmills are warmer, dryer and away from the elements.

24 hour gyms allow for anytime access to a great workout without having to plan against the weather.

Taking it indoors also increases the likelihood that we will cross or strength train. Admit it, how many times do you finish a run and that’s it? Well my friends, that should not be it. If I’ve learned anything in the past two years it’s that prehab is the best rehab. Dynamic stretching, core work, strength training, mobility exercises and foam rolling are almost as important as the running. A stronger body will be a faster body. I find that if I am already at the gym for my run, I “might as well” get in some mobility or core work while I am here. No extra trip necessary! I actually started ending my runs at the gym to encourage myself to do the maintenance work my legs need to stay healthy.


Because the time of year permits indoor running, it’s best to have a plan when you get to the gym and face the “dreadmill”. I try to have some type of workout or run in mind when I get there. Not only do I remain engaged throughout the whole run, but it is fun to change up the pace, get out of breath for a bit and then recover.

The following are my favorite treadmill workouts. I hope they make the winter more bearable and you show up to the Skunk Cabbage Classic on April 10th (don’t forget to sign up for the half marathon training plan!)


**All numbers and times are subject to change based on fitness level

The March Of Dimes

After a good warm-up (2 miles or 20 minutes)

10 minutes at a slow jog pace (ex: 9 minute miles)

2 minutes at a fast jog pace (ex: 8 minute miles)

8 minutes at a recovery jog pace (ex: 10 minute miles)

4 minutes a fast jog pace (ex: 8 minute miles)

6 minutes at a recovery jog pace (ex: 10 minute miles)

6 minutes at a fast jog pace (ex: 8 minute miles)

4 minutes at a recovery job pace (ex: 10 minute miles)

8 minutes at a faster jog pace (ex: 7:30 minute miles)


Because the time of year permits indoor running, it’s best to have a plan when you get to the gym and face the “dreadmill”. I try to have some type of workout or run in mind when I get there. Not only do I remain engaged throughout the whole run, but it is fun to change up the pace, get out of breath for a bit and then recover.

The following are my favorite treadmill workouts. I hope they make the winter more bearable and you show up to the Skunk Cabbage Classic on April 10th (don’t forget to sign up for the half marathon training plan!)

**All numbers and times are subject to change based on fitness level

The March Of Dimes

After a good warm-up (2 miles or 20 minutes)

10 minutes at a slow jog pace (ex: 9 minute miles)

2 minutes at a fast jog pace (ex: 8 minute miles)

8 minutes at a recovery jog pace (ex: 10 minute miles)

4 minutes a fast jog pace (ex: 8 minute miles)

6 minutes at a recovery jog pace (ex: 10 minute miles)

6 minutes at a fast jog pace (ex: 8 minute miles)

4 minutes at a recovery job pace (ex: 10 minute miles)

8 minutes at a faster jog pace (ex: 7:30 minute miles)

2 minutes at a recovery pace (ex: 10 minute miles)

10 minutes at a faster jog pace (ex: 7:30 minute miles)

10-20 minute cool down jog

The Pyramid Workout

After a 2 mile or 20 minute warm-up

400m at 5K pace (ex: 8 minute miles or 7.5 speed on treadmill)

400m recovery pace (ex: 10 minute miles or 6 speed on treadmill)

800m at 5K pace

400m recovery

1200m at 5K pace

400m recovery

1600m at 5K pace

400m recovery

1200m at 5K pace

400m recovery

800m at 5K pace

400m recovery

400m SPRINT!

Cool down 10-20 minutes at recovery pace

A Change in Incline

Warm-up with 2 miles or 20 minutes at easy pace

5 at a jog pace (ex: 9 minute miles) minutes a 0% incline

5 minutes at 1.5% incline

5 minutes at 0% incline

5 minutes at 2.5% incline

5 minutes at 0% incline

5 minutes at 8:00 minute pace at 0% incline

5 minutes at 8:00 minute pace at 1.5% incline

5 minutes at 9:00 at 0% incline

5 minutes at 8:00 minute pace at 2.5% incline

10-20 minute cooldown

Winter is a part of Ithaca. Slipping on the ice trying to get a PR doesn’t have to be. Use these workouts to get you ready for an age group award in your next race!

(and don’t forget to do some strength work while you’re there!)


New Shoes

A new year brings new shoes to your favorite local running store. I don’t know about you, but setting all these goals for 2016 gives me a sense of inspiration to make this year my best one yet! The Finger Lakes Running and Triathlon Company makes all your fitness goals a “shoe”-in (see what I did there?) with the release of 5 new pairs of footwear sure to take your running to the next level.



Saucony Triumph ISO 2

Saucony has expanded their EVERUN technology to provide continuous comfort and support from toe to heel. What is EVERUN you may ask? EVERUN takes cushioning to the next level with a close to the foot, responsive material. Point blank, more miles with more protection and support. The Triumph has won the Runner’s World Editor’s Choice for shoe performance. It includes ISO technology for a more accommodating and streamlined fit. Your foot will certainly not be moving around inside these shoes.

Best suited for: track and roads

8MM drop


New Balance 870

“Go faster, get farther” The 870 is a support shoe in it for the long haul. The upper is a synthetic air mesh that allows the foot to breathe. Unlike the Zante and Boracay, which are built for lightweight speed, the 870 was made for supreme comfort and cushion and will make you want to get outside. This lightweight stability shoe is one of our staff favorites!

Best suited for: roads

8MM drop

Runners aren’t the only ones that need an update for 2016. Some of our tried and true shoes have also gotten a face-lift. I, for one, am so excited to try these out! New year, new you!

Some Updates to Favorites:


Brooks Pure Flow 5

The Brooks Pure Flow shoe line is designed for a lightweight ride that allows for the foot to move naturally in all directions. A smooth, seamless upper protects against rubbing while still providing a snug fit. The update for the 5 features 3D printing on the upper, a more responsive fit and wider toe box.

Best suited for: Roads

4MM drop


Brooks Ravenna 7

The update for the 7 features bonded overlays and a more responsive forefoot due to pods that deliver a springier step. The DNA midsole will adapt to your stride for extra cushion. Diagonal roll bars in the upper help prevent over pronation and will keep you safely on the roads.


Brooks Adrenaline 16

It’s really hard to improve this classic shoe, but Brooks has done it again. Pods under the big toe and a “V” notch absorb even more shock creating a better fit. Maintained from the 16 is the DNA midsole technology which is crafted in the design to allow for natural movement.

Like peanut butter and jelly, it’s hard to improve a classic, but put that thing on the Panini press (or add some foot pods), and you just might come close.

Take advantage of the great weather we’re having and get outside today!

Visit the Finger Lakes Running Store today and get your hands on all the updates for 2016.

Until next time,


15 Days of Christmas – Days 5, 4, 3, 2, 1!


Lastly on our Wish List of items, we bring you our final Days 5-1, which include compression, torture devices – uhh, we mean ‘recovery devices’, Garmin watches, stocking stuffers and more!

Day 5: Compression Sleeves/Socks

Graduated compression garments deliver the greatest amount of compression to the part of the garment farthest away from the heart, and the least amount compression in the part closest to the heart with graduated compression, the veins’ cross sectional area is decreased and a pressure gradient is created, which leads to physiological benefits including:

  • Enhanced blood circulation as a result of improved venous return. This means that deoxygenated blood goes back to the heart faster to improve blood flow of oxygen-rich blood back to the body
  • Faster recovery following strenuous exercise and improved performance, by aiding in the removal of blood lactate through improved circulation.
  • Enhanced warm-up via increased skin temperature.
  • Reduced muscle oscillation and vibration upon ground contact, providing stability to the muscle to help prevent micro-trauma, resulting in a faster and easier recovery.
  • Reduced effects of delayed onset muscle soreness in the days following strenuous exercise through alleviating swelling and inflammation.
  • Increased muscle support, which increases performance through improved muscle efficiency.
  • Improved leg power and vertical jump power through enhanced proprioception.

Zensah: The chevron ribbing in the front of the leg sleeves target shin splints, while micro ribbing in the leg sleeves provide calf support and decrease fatigue. The Zensah Compression Leg Sleeves are moisture wicking, meaning they will stay dry and lightweight during long runs and workouts. The compression leg sleeves feature graduated compression to improve circulation and blood flow. This gives the muscles more of the oxygenated blood they need to recover faster.

CEP Socks: No matter the distance, the Run Sock 2.0 offer maximum cep-run2-grid_grande.jpgbenefits. The flagship product in the CEP line-up, these socks are the defining performance product in the compression category. CEP’s proprietary compression profile improves blood flow, reduces muscle soreness and quickens recovery time.


Day 4: Recovery Grid/ Rad Rod

Rad Rod: A thin, portable myofascial release tool that lets you customize your level of pressure to a tee? Don’t mind if you do. The RAD Rod leaves the competition in the dust with its thoughtful engineering, high-quality materials and steel-core control.

Rad Roller: The Original RAD Roller is where it all began. Its texture is soft rad-roller-product-image.jpgenough to use on more sensitive areas like your neck, yet hard enough to unlock tougher muscles like your back, legs and everywhere else you’re ready to roll.

Trigger Point Grid: The GRID foam roller is designed with proprietary Distrodensity zones. This three dimensional surface has a variety of widths to replicate the feeling of a massage therapist’s hands.

  • grids.jpgThree-dimensional surface allows tissue to aerate while you roll, promoting the flow of blood and oxygen—the nutrients needed to repair muscles
  • Hard, hollow core hand-wrapped in EVA foam makes it firmer than traditional foam rollers
  • Environmental design uses less foam than traditional foam rollers
  • Compact and travel-friendly
  • Backed by a one-year warranty
  • Weight tested to support up to 500 lbs/225 kg static load

Roll Recovery R8: Revolutionary in design, the R8 massage roller was developed to reduce inflammation after workouts, breakup muscle 375441841.jpgadhesions and stimulate blood circulation. It is easy to use, feels great on tired legs, and is small enough to take anywhere.

  • Patent-pending design provides all the force for a deep tissue massage.
  • Takes the “work” out of rolling.
  • Easy to use standing, sitting, or laying (no more rolling on the floor).
  • FDA Registered Medical Device.

Protect Spikey Ball: Spiky Massage Ball for plantar fasciitis

  • Firm massage ball provides deep tissue massage
  • Spiky outer layer offers stimulating effect, increasing circulation
  • Excellent tool for plantar fasciitis
  • Size – 3” Diameter


Day 3: Garmins

Forerunner 230: has a larger display, longer battery life, and MANY new features, is one of three new Forerunner series to come out this fall. The 230 now features:

  • a 44% larger display
  • 16 hour battery life (up from 10 hours) and up to 5 weeks in watch garmin-forerunner-230mode (Time of Day)
  • Smart Notifications (incoming emails, text messages, call alerts, calendar reminders and more)
  • VO2 Max estimates (with a HRM) along with Training Effect, Recovery Advisor and Race Predictor carried down from theForerunner 620
  • Activity Tracking (counts steps, calories, sleep and inactivity like any other of our activity trackers)
  • Weather widget
  • Audio prompts from a connected Smartphone (laps and lap time)
  • GLONASS (Russian Satellites) along with GPS for better accuracy
  • Music Player Control on compatible Smartphone’s
  • Bike Mode (with optional support of speed/cadence sensors)
  • Up to 4 fields per screen (up from 3)
  • Basic navigation with Back to Start: the Back to Start feature  works more like navigating to a waypoint. You will be shown an arrow and how far to get back to where the run started as the eagle flys (they fly straighter than crows)
  •  Finish Time predictor

Forerunner 235: Stay on pace for your next personal record with Forerunner 235, the GPS running watch with Elevate wrist heart rate technology and smart features keeps recording steps, even when you’re url.jpgnot running. By measuring heart rate at the wrist, the Forerunner 235 gives you the option to run without a strap. The new features of this model are include all of those from the new Forerunner 230, plus:

  • 11 hour battery life (up from 7 hours) and up to 9 days in watch mode (Time of Day)
  • Garmin’s own wrist-based heart rate sensor that tracks 24/7: On the screen below you will see your current HR, resting HR, your low and high HR for the past 4 hours and a 4 hour graphical chart

Forerunner 15: Run with all your heart. Forerunner 15 captures essential stats from your run like time, distance and pace. When paired with a heart rate strap, it also records your heart rate and heart rate zone so you’ll know when you hit your target. Training with heart rate also allows you to monitor when you need to rein it in and when you can push yourself harder.images.jpg

  • Tracks distance, pace, heart rate and calories
  • Activity tracking counts steps and calories and reminds you when it’s time to move
  • Compatible with foot pod for recording distance indoors
  • Up to 8 hours of battery life with GPS on or 5 weeks in watch/activity tracking mode
  • Save, plan and share your activities at Garmin Connect

Day 2: Stocking Stuffers:

Sweaty Bands: From running marathons to running errands, Sweaty Bands performance headbands are the perfect accessory to effortlessly keep you looking and feeling great while staying active. Each headband’s velvet backing comfortably grips hair, while the back elastic portion stretches to create a secure, flyaway free hold. All products are made in America and ship out of our Cincinnati, Ohio headquarters.

Yurbud Inspire 300: Yurbuds are ultra-soft earphones that inspire-200.pnguse their patented TwistLock Technology which provides a secure fit that is guaranteed never to fall out even, during the most rigorous physical activities. The Inspire 300 has a Noise-isolating sound which creates superior sound quality and an include exclusive Quik Clik tangle-free magnets which make them easy to wear and store. The Yurbuds  Inspire 300 also features a microphone with one-touch music and call control compatible with most smartphones. Yurbuds headphones are developed for training in any conditions, they endure through rain, water, and sweat.

Spibelt: The best running belt on the market. The non-bounce running pouch holds your iPhone, emergency medical supplies, water and more.6a010536c802e2970b01156f7fdc95970c.jpg A longer pocket makes ours new and improved Original SPIbelt perfect for holding larger smart phones like the iPhone 6 as well as keys, cash, credit cards and even a passport. Compatible with phones up to 6 ½” long including the iPhone 6, Nexus 6, Galaxy S5, Galaxy S6, and Galaxy Note 3.

  • Will not bounce. Expandable, secure, low-profile pocket.
  • Comfortable, soft elastic prevents chaffing.
  • Sturdy buckle and glides for even the most active users.
  • Pocket expands to 6.5″ x 3″ x 2″
  • Fits waist size 24″ through 47″.

Brooks Green light cuff : The Greenlight Cuff is a smart, double-duty running accessory. Made from DriLayer® moisture-wicking material, it’s perfect for wiping the sweat out of your eyes, but it also has a zippered pocket to hold your keys or your bank card so you can stop off for a well-deserved treat after your run.

Yaktrax Hand Warmers: For anyone who enjoys the outdoors and wants to stay outside longer! The Yaktrax hand warmers are ordorless, environmentally safe and provide a heat source for comfort in all cold conditions. The average activated temperature is 135 degrees F!

Nathan Sport Wash:  Detergent for performance fabrics!P1338_Sport-Wash_Nathan_20oz_NW

  • Removes odor, stains, and residues
  • Restores performance and apparel effectiveness
  • Prevents color-fading and damage
  • Works in place of regular detergents, with high-efficiency machines, and with all major performance apparel
  • Biodegradable and vegetable-based
  • Two convenient sizes!

Yaktrax Run: The Yaktrax RUN is the only traction device anatomically designed to meet the needs of runners braving the winter elements. Run run-bottom-middle-large.jpgnaturally on packed snow and ice with the Yaktrax Run’s combination of removable spikes and steel coils, providing 360° of unbeatable traction. Continue your training during the winter with the same stability you are accustomed to on dry surfaces. The Yaktrax Run can be worn in temperatures as low as ‑41° Fahrenheit.



Day 1: Gift Cards


We offer any amount for anything your loved one may need! Live out of town? We can take orders over the phone (607- 275-3572), via our website, and even through email at!


There you have it! Our holiday wish list has come to a close. We wish you all the happiest of holidays and thank you for your continued support throughout the years.

-The Crew at Finger Lakes Running and Triathlon Co.


15 Days of Christmas – Days 12, 11, 10, 9, 8, 7, 6

Continuing our Wish List of items, we bring you Days 12-6, which include Shorts, Pants/Tights, Nutrition, Warm Running Accessories, Shirts and our custom FLRTC apparel!

Day 12: Tights and Pants!

A good pair of running tights or pants can make or break your winter running season! The perfect pair has warmth, maybe some wind blocking and keeps you feeling comfortable mile after mile. For me? I need a pocket too – important to stash all my goodies!

W’s Saucony Siberius Pant: Unfriend wind chill. Our Siberius Pant keeps the cold away, and offers chafe-free comfort plus stretch panels along the side seams. Fits like a tight until the knee for a chafe-free run, with stretch panels along the side seams for ease in movement. The Siberius logo changes from white to blue when temps dip below freezing. A flat, wide waistband won’t dig in, continuous drawcord won’t get lost and a zippered back storage pocket keeps your essentials safe, plus zippers at lower legs for quick changing!

M’s Nomad Pant: When the weatherman says stay in, head out. Your run will be dry, chafe-free, and safe from the nasty weather. Thanks to the wind and waterproof FlexShell protection on the front legs and at the back calf. Warmth from the thermal, stretch fabric across the back legs keeps you dry and moving with ease. Comfy from the soft, ultra-breathable fleece lining and wicks sweat and feels great. Extra storage from the center back zip storage pocket keeps all your essentials secure, plus


M’s Craft Thermal Tights


zippers at lower legs for quick changing!

M/W Craft Thermal Tight: Soft brushed thermal tights with an ergonomic fit, for optimal freedom of movement, zippers at the ankle and 360 degrees visibility. Perfect for any outdoor enthusiast!

Day 11: Shirts – Long Sleeves, Short Sleeves, Sleeveless

Oiselle Lux Long Sleeve: A Oiselle staple and the first of the Lux line, the Lux Layer is a slightly heavier wicking top or perfect base layer. Luxurious, velvety fabric hugs you in soft warmth as the weave of the fabric lifts sweat away from your body. Better yet, the Lux Layer running top will keep its shape, softness and moisture-wicking powers through any workout – or wash cycle.


Oiselle Lux Long Sleeve

M’s/W’s Smartwool NTS Mid 250 Crew: This is Smartwool’s best selling and warmest baselayer. This season, the 250 Crew got a little more refined with an improved fit, chafe-free seam construction and panels that offer more comfort with a pack. UPF 50

M’s Patagonia R1 Pullover: The R1 Pullover has a high/low interior grid polyester fabric (Polartec® Power Grid™) that stretches, breathes, moves moisture and insulates – now redesigned exclusively for Patagonia to be even lighter and more breathable. Its technical fit accommodates light underlayers or works as a stand-alone top, and it squashes down to practically nothing in your pack. Simple cuffs stay comfortable against the wrists, minimalist zippers reduce bulk, and. a soft, kissing-welt zipper garage at the chin offers next-to-skin comfort. With a smooth, microfiber face for easy layering, offset shoulder seams for pack-wearing comfort, a zippered chest pocket and Polygiene permanent odor control.

Day 10: FLRTC Shirts and FLRTC bike jerseys

M’s/W’s Atayne Ithaca Bike Jerseys: Atayne’s Cycling Jersey is a high-11951232_10153628432461789_3241777436941913957_nperformance garment made in the U.S.A. from 100%-recycled polyester. The jersey has a full zipper in front and traditional three-pocket configuration in back. Our jersey is specific to Ithaca with images of Cornell’s Beebee lake and the pier down on Cayuga lake.

M’s/W’s Ithaca Running T-shirt: Uber soft cottony feel Tee is perfect for CQvPJbEU8AAB3x9lounging, running, racing and more! Though it feels like cotton – it’s moisture wicking to keep you comfortable and dry! Not to mention you’ll be supporting your local and favorite run and triathlon shop!

Day 9:  Gloves, Mittens and Hats

Oiselle Lux Armwarmers: The perfect transitional layer in super warm, buttery soft Lux fabric. Lux Arm Warmers will keep you covered fall, winter and spring. The Lux Arm Warmers even feature thumbholes for extra hand coverage.

Saucony Drylete Arm Warmers: Protect your arms with thermal fabric to keep them warm and dry, then pack away easily when you hit your stride. UPF rating 50+ ‘Excellent’. Don’t worry about slipping with the encased elastic at top!

Smartwool PhD Reversible Training Beanie: Lightest weight Merino/polyester blend ensures fabric moves moisture, dries quickly, and maintains its shape in high-sweat applications. Double layer design with clean finish seams for bulk-free fit and even UPF 20!

Brooks Greenlight Glove: Tech-tipped thumb and index finger. Envelope


Brooks Greenlight Glove

pocket at palm and even reflective details!

Brooks Joyride Mitten: Naturally wicks moisture, inhibits odors and regulates body temperature. DriLayer Sheep-ish wool blend. Open mesh palm allows ventilation.

Saucony Swift Headband: Exceptional fit offers customized ear coverage with sweet ruching that secures it in place. Ponytail hole keeps every hair in place and off your face. Reflective logos for extra visibility.

Day 8: Shorts

W’s Patagonia Strider Pro Shorts: For women devoted to earning their views, our Strider Shorts applaud your dedication. A flat-knit waistband, external drawcord and fast-drying, 100% ultralight polyester fabric combine to deliver a comfortable, chafe-free fit. The minimalist 3¼” cut


M’s NB 2 N 1 Short

and notched side panels allow freedom of movement, an internal drop-in pocket at the back hip keeps keys secure, and Air Flow mesh vents add breathability.

M’s NB Woven 2n1:You’re twice as good as the next best, and your workout gear should reflect it. The Woven 2-in-1 short with its stretch fabric contrasting color inside support and athletic woven shell gives you full range of motion and workout cooling you need to stay one step ahead. Of yourself.

Day 7: Nutrition

Skratch Labs Powder: An all natural sports drink that replaces both the Skratch-Labs-Exercise-Hydration-Mix-Resealable-455g-Bagfluid and electrolytes you lose in your sweat while providing just enough calories to help fuel your working muscles. Flavored with only real fruit and containing no artificial colors or preservatives, Skratch mix won’t upset your stomach, leave a bad taste in your mouth, or challenge your IQ with tongue twisting chem-lab ingredients.

Skratch Labs Chews: Fruit Drops are made with simple ingredients and flavored with only real fruit to create an energy chew with a clean bite that isn’t coated in wax. The result is a subtle taste that lets you fuel your active lifestyle with functional food.

Tailwind: Designed to overcome the nutrition problems faced by TW-Stick-Packsendurance athletes in events like 50’s, 100’s, 24-hour, and multi-day epics. Tailwind’s glucose/sucrose fuel takes advantage of how our bodies absorb nutrients. The combination of Tailwind’s fuel, electrolytes, and water has a synergistic effect, allowing the body to absorb more of each. Once in the bloodstream, the glucose in Tailwind fuels muscles directly, allowing athletes to go longer at higher intensities.

Gu Gels: Created for daily training and competition, GU Energy Gel packs energy-dense calories in a portable packet to help sustain energy demands of any duration or activity. The 100-calorie packet contains carbohydrates (maltodextrin and fructose) that use non-competing pathways to help maximize carbohydrate absorption and utilization while diminishing stomach distress. Sodium, the primary electrolyte lost in sweat, aids in hydration by maintaining water balance. The branched-chain amino acids (leucine, valine, isoleucine) may reduce mental fatigue and decrease muscle damage.

  • Flavors: Everything from Jet Blackberry, to Salted Watermelon, to Maple Bacon (Yes- it’s vegan!)

Huma: we all know it’s crazy to spend hours working out; then have to 71e80XvY26L._SY355_stuff your body with chemicals and preservatives. Not only does Huma use all natural, healthy ingredients (nothing unpronounceable) but they base the gels on Chia seeds to bring you a superfood burst of nutrients including: Tons of Omega -3, 25% soluble Fiber (absorbs water = reducing hunger and regulate sugar absorption), Complete protein, more antioxidents than blueberries and Huma Gels are preservative and gluten free!

Honey Stinger: Honey Stinger’s energy and protein bars, waffles, gels and chews are all-natural foods designed for athletes and great for anyone looking for a healthy snack.

  • Waffles: A thin layer of our classic honey sandwiched between two thin waffles. Certified USDA organic.
    • Flavors: Gingerbread, Honey, Lemon, Chocolate, Strawberry, Caramel, Vanilla
  • Chews: Honey Stinger Organic Energy Chews are 100% organic tapioca syrup and honey. Honey Stinger chews smaller and softer than others on the market, but they don’t stick to your teeth and taste amazing, making them the perfect snack or energy fuel!
    • Flavors: Grapefruit, Fruit Smoothie, Pink Lemonade, Limade, Cherry Blossom, Orange Blossom, Pomegrante, Cherry Cola

Picky Bars: Picky Bars was dreamed up and made into a reality by three professional endurance athletes. The bars were originally made out of Lauren Fleshman’s kitchen in an attempt to satisfy stomach issues of her

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triathlete hubby while still using all real food and not the unpronounceable chemical mungo jumbo that is found in some many bars on the market today. The goal of Picky Bars is to provide a nutritionally balanced real food bar while inspiring people to enjoy the lives they dream of, create communities of support, and trailblaze their adventures. They’re Gluten free, dairy free, soy free, non GMO. All natural. 4:1 Carbs:Protein – Smartly balanced, good-for-you deliciousness!

  • Flavors: Ah, Fudge Nuts! (hello brownie that’s good for you), Lauren’s Mega Nuts, Need For Seed, Cookie Doughpness, All-in Almond, Blueblerry Boomdizzle, Smooth Caffeinator

Day 6: Jackets

W’s Oiselle Burke Jacket:  A light rainshell jacket designed and tested by drizzle loving Seattle runners. Reflective detailing illuminates when light hits in the darkness, and is a cool tonal detail in the sunlight, whatever that is.

M’s & W’s Patagonia Nano-Air Jacket: An insulation breakthrough: Put it on and leave it on through high-output, stop-and-go alpine missions – its


Patagonia Nano Air Jacket

exclusive, stretchy and highly breathable fabric package integrates the qualities of fleece, soft shell and puffy by combining a plain-weave liner, warm-when-wet FullRange™ insulation, and a lightweight-yet-durable, weather-shedding shell with DWR (durable water repellent) finish. The jacket’s incredibly soft, supple feel and full mechanical stretch allows for a close, athletic fit over baselayers and an uninhibited range of motion. At brew stops or in frigid conditions, pull on a lightweight shell and the Nano-Air’s thermal properties skyrocket. The left-chest pocket and two above-harness handwarmer pockets all close with trim, low-bulk zippers. The center-front zipper has a storm flap and zipper garage, while stretch binding at the cuffs and a dual-adjustable drawcord hem seal in warmth.

M’s & W’s Saucony Nomad Jacket: The right combination of protection SA81111-BKVPS_1and ventilation for fall and winter. Exceptionally lightweight and stretchy. FlexShell on the front, sleeves, and upper & lower back is wind- and waterproof. Thermal, stretch fabric across the back and under arms keeps you dry and moving with ease. Soft, ultra-breathable fleece lining and back vent wicks sweat and feels great. Front and back reflectivity because we can never be safe enough! Envelope thumbholes keep sleeves in place and hands warm. Zippered front hand pockets and hidden front chest pocket to stash anything you may need for that long run or to hit the grocery store after!

W’s & M’s Smartwool Double Propulsion 60 HoodieWhen a snowshoe hike turns into an epic outing, or even a blustery, 5043-038_BK000_view1_1000x1000snowy run in CNY, the Double Propulsion has your core covered with front to back insulation. Designed from the inside out, we start with a 100% Merino liner for temperature regulation and moisture management. Then Smartwool added 60g SmartLoft insulation to help keep you warm. To top it off there’s a quilted polyester facing to foil the wind and a DWR finish to protect against the elements. Added bonuses are the 2 secure zip hand pockets and center front zipper with draft flap and chin guard. Perfect for any winter adventure you have planned!


Stay tuned for the last few days! Don’t forget our holiday promotion! Every $100 spent enters you into a raffle for a $250 in store shopping spree, ends December 20th!




15 Days of Christmas – Days 15, 14, 13

Ho Ho ho, the Holiday Season is back! We’re your one stop shop for the athlete, runner, triathlete and even gym-goer on your list this holiday season! In order to help, we’ve put together a wish list of this seasons best items for the special person on your list.
Also – Don’t forget about our holiday raffle! It ends on Sunday 12/20, any customer who makes a purchase of $100 or more, will be entered into a drawing to win a $250 in store shopping spree!

Without further ado, we bring you days 15, 14, and 13 on our holiday shopping wish list!

Day 15: Hydration: With the colder weather, you probably don’t think about hydration as much as you do in the summer. But whether or not you work out indoors or out — or whether you sweat a lot or don’t — proper hydration is essential this time of year. It’s actually easier to become dehydrated in winter because the thirst response reacts differently when we are not sweating in the heat and are instead exposed to cold weather. An individual’s hydration needs are similar whether you’re working out inside of a warm gym, or out in the cold.4836NB_QuickShotPlus_Black_NW

Nathan Handhelds: Hydration plays a vital role in your training program and affects race day performance. In order to fuel, perform, and recover efficiently, you need a hydration plan that includes pre, during, and post-run solutions.

  • 10 oz / 300 ml Flask with Race Cap offers quick bursts of fluid for short distances
  • Keep hands relaxed with adjustable hand strap and thumbhole
  • Expandable, zippered pocket offers a surprising amount of storage

Trail Mix Hydration Belt: 20oz, 600mL4625NB_TrailMix_Black_Back_NW

  • New mono-filament 20% stretch belt for a perfect, bounce-free ride
  • External Power Stretch Mesh pocket and zippered pocket keep phone, keys, food and essentials safe
  • Two Shock Cords with one-pull tension lock for jacket or gloves
  • Perfect tension-molded holsters keep bottles in place and easy to access

Ultimate Direction Jenny Ultra Vest: Designed by Jenny Jurek with help from the Wom612en’s Collective, the 2014 Trail Runner Magazine Gear of the Year Award winning Ultra Vesta is ergonomically shaped to fit perfectly and perform flawlessly.

  • Two 10 oz. bottles are ergonomically positioned
  • Bottle pockets fold flat when not in use or accommodates a camera or phone
  • Large storage pockets are located below the bottles for phone, gels, etc.
  • Two sternum straps slide for custom fit
  • Two vertical zippered pockets in the rear, plus a third horizontal pocket offers ample storage
  • Easily accommodates a 2 liter reservoir or any bottle
  • Ice axe (1) and trekking pole loops (2)
  • External and internal bungee cords stabilize varying capacities
  • Reflective accents for easy visibility
  • Cool Wick Air Mesh wicks away moisture and is soft to the touch
  • Side adjustment straps allow for customized fit

Ultimate Direction AK Race Vest 2.0

The AK Race Vest gives you everything you need and nothing more.  628Weighing only 7 ounces, the AK Race Vest 2.0 won’t hold you back and gives you liters of storage. Version 2.0 increases durability by switching to Silnylon, using a stronger Power Mesh, adding edge banding to the upper strap pockets, and making the bungee cord stronger. The lower main compartment pockets are gone and the back panel is cut higher for better gear storage and retention.
  • Smart phone compatible pouches (2)
  • Bottle holsters tighten to carry camera, etc.
  • Hose loops for optional reservoir routing (3)
  • Electrolyte or valuables pockets (2)
  • Super soft VelvetexTM no-chafe binding
  • Bungee cord for extra capacity and compression
  • Hex Mesh construction for maximum breathability
  • Side straps for size adjustment
  • Extra tall mesh pocket to keep items secure
  • Accommodates an 70.0 oz reservoir (sold separately)

** All in stock Ultimate Direction products are 25% off** (cannot be not combined with out coupons)


Day 14: Socks: The socks can make feet feel better as soon as their put on. You can find the perfect-for-you height: tall enough to cover my ankles Balega-Hidden-Comfort-Running-Socks-Electric-Blue-600x600without looking dorky, low enough that they won’t get gobbled up by my shoes, not to mention the no show look. To cushion a bony, calloused feet, some socks have padding in the forefoot and heels, while others have the same thickness. They can be synthetic yet feel as comfy as cotton. There’s an antibacterial treatment in them, so they don’t stink, no matter how old they are.They can limit blisters, annoyances and keep free dry! Plus they fit well and some are even guaranteed for life!

Farm to Feet Ithaca Sock: Farm To Feet takes made “Made in the USA” one step further by using raw materials sourced from the United States. To ithaca_302produce a 100% American made product requires the strength and pride of U.S. manufacturers. The eye-catching stripe pattern and ultralight, itch-proof merino wool make the Ithaca as soft and luxurious as it is stylish. This crew sock’s thin profile makes it a natural match for slim-fitting shoes—and thanks to wool’s natural thermo-regulating properties, your feet stay at a comfortable temperature in just about any weather. American-made hidden plaiting construction facilitates the Ithaca’s vivid color palette and creates a durable finish.

Feetures Low Cut Ultra Light SockSpring Outlook home page ad-1Feetures! socks are designed to withstand repeated wearing and washing, and to maintain their fit and feel over the lifetime of the product.

  • Feature power bands of Lycra designed to contour to the individual shape of your foot. This individualized fit delivers the perfect amount of compression so that each sock hugs the foot in a comfortable, supportive way
  • Feature a Y-heel construction to keep the sock from sliding into the shoe
  • Use high-density knitting to provide a softer hand and more durable construction with less bulk.
  • The “Perfect Toe” is hand-linked so both the inside and outside surface of the sock are completely smooth, eliminating the irritation and discomfort caused by traditional toe seams.

Smartwool PhD Run Light Elite Low Cut Sock: Featuring Light Elite cushioning, these socks contain targeted cushioning placed only where SW0SW243170-1-prunners need it most, on the ball and heel of the foot. We packed these socks chock full of smart features like our elite fit system, men’s and women’s-specific mesh ventilation zones, and a virtually seamless toe. A low cut height provides that ideal balance of protection and style. Curious about the Smartwool supply chain? Check out here for more info on how the handle the behind the scences, sheep to shop.

Day 13: Shoes – We don’t carry it? We’ll get it!


Does someone on your list have a shoe they LOVE? Why not make it extra special and have it come from you this year. Not sure what brand or model it is? Let us help you! We can look up your loved one’s purchase through our Customer Loyalty Program. Do they need something specific? Let us know, we’ll do everything we can to get it to your door before you need it!

Stay tuned for what’s next on our Holiday Wish list!!


Show Review: New Balance Fresh Foam Zante

Show Review: New Balance Fresh Foam Zante

By: Ian Golden


Pinned in the mind of consumers is the value of a solid pair of running shoes at $100. While most of the industries core group of models has trended upward at $5/year, now averaging $120, there still exists the desire for a solid pair at $100 (excluding older models / sale shoes). New Balance may have nailed it w/ the Fresh Foam Zante. It’s light, soft and flexible, but retains adequate cushioning between your foot and the ground, and seats at a 6mm drop. The mesh is breathable. The styles/colors clean and attractive. The midsole material, particularly in the forefoot isn’t the most durable, but so goes a light/soft shoe. With access to most of the models on the market, and my closet overflowing w/ samples, I’ve chosen my fourth pair of Zantes in a row. It’s a great shoe at a (near recent) historical price point.