He’s helping pack up everything for the Illinois Marathon, taking place this Friday and Saturday, April 26-27th.

I popped into the store last week to check out some of the sweet schwag that you’ll find at the race expo on Thursday and Friday. Manager Van was more than happy to show me all the cool things they’re packing up and getting ready to display at the expo.

I can attest that the women’s apparel is suuuuuuper-nice. Technical tees, fitted running tops, and half-zips, oh my!

I also tested out a running jacket and IL marathon headband. For non-apparel schwag, you can also pick up an IL marathon insulated Polar bottle (with 26.2 and 13.1!) to keep yourself hydrated and a car decal sticker to let everyone know that you’ve run the distance.

So are you ready for the Illinois Marathon? Come visit the Body N’ Sole booth at the expo this Thursday and Friday to load up on bananas-awesome running apparel and accessories. Can’t wait for the expo? Well, then drop into the store this week or check out the merchandise available online on the store’s website.

And for all you last minute packers, I’ll see you on Friday. Don’t worry, we’ll be carrying GUs, socks, and nipple protection just in case you left yours at home!

if you went to Ladies’ Night.

It helps us a lot.*

*This is a haiku, not a weirdly-spaced request.

If you attended Ladies’ Night 2013, please take a minute (Seriously, like 45 seconds–less time than it takes to suck down a GU) to fill out our survey. Your responses help us improve the event for next year.

Much love and appreciation,

-The Body N’ Sole team

In my case of returning to running, just when I think the finish is near the GPS keeps changing the route, sending me on long detours with the final destination drifting further away. Don’t get me wrong, the detours are part of what makes the trip, but there are days when I just want to get there and move on to new adventures.

My one year follow-up appointment and X-ray with Dr. Harms finally came and gave me more insight on how I am recovering and the fact is that I have a long way to go. The one major thing that is keeping me from running is the nerves on my right side are still not fully functioning and they’re responsible for picking up my right foot. It may be another six months to a year before they are as good as they’re going to be, which is still unknown what that will be. The good news is that my X-ray looks good and the fusion is continuing to heal and become solid and my back pain is gone.

With the end of 2012 coming, my plans to run part of the Body n’ Sole New Years Eve Run was in the back of my mind, so I brought the subject up to Kim my PT to see if I was ready. My therapy was progressing well and my core strength and balance had improved since I first started seeing her in the fall. In mid December she suggested that I walk and run for her on a treadmill so she could watch my running form to see if everything looked OK, before letting me start running on my own again.
I started out walking and then gradually increased the speed until I was running.
I tried to think about running smooth like I have been helping teach runners at our running form classes at Body n’ Sole and shortly into the run my right foot stopped picking up and I quickly hit stop button to avoid a possible embarrassing dismount. Kim said my running form looked ok (until my foot stopped picking up) and discussed with me the option of seeing someone about having a brace made for my right leg.
I told her I would think about it, though I was not quite ready to go that direction.
With two weeks till the run she asked me how far I wanted to run and I told her the way things are going, maybe only a half mile with the distance being shortened if needed. When New Years Eve finally came my decision to run was made easy due to snow, making it too slippery for me to try it. I was a little disappointed that I didn’t get to run, but with the snow and ice I would have probably added a new injury to recover from.

In the past on New Year’s Day I have always added up the previous years running mileage, and even though there was no measurable running I still kept track of whatever exercise I did do. My walking goal was 1,000 miles and I ended up falling short by only a few miles.
Since September I put in over 90 hours of water running which explains why my skin is always so dry and my swim suits are all faded. One of the things I miss about running is experiencing all the seasons, even winter. Water running outdoors in the winter had crossed my mind, but seeing the outdoor pool half frozen would require me to see if AQX could make me an insulated water running suit which I’m sure there would be a big demand for.

I could even start a polar bear water running club which I would probably be the only member. To avoid hypothermia and full body frost bite I think I will just stay indoors until the spring. It looks like I have more work ahead of me in 2013 and hopefully you will see me in a 5K race sometime this year.
To be continued…

Jason Retz

When you’re not running, what do you do?

I’m teaching, coaching, hunting, fishing, working construction, or spending time with my wonderful family.

How long have you been a runner?

Seriously since my sophomore year in high school, but I started in 5^th grade.  I was the kid that didn’t want to play soccer because it was too much running!  The only way they got me on the field was to be the goalie!

What’s your favorite thing about running?

I’m the one that does it!  Any reward from doing it is because I got out the door.  Now most of the time the reward is running with my son and athletes.  I don’t train for me anymore, it’s all for my kids.  And I love that!

What running shoes are you currently wearing?

I have 2 pair of Adidas Adizero Tempo’s I rotate.

What’s the best race you’ve ever run?

The best race I have ever run was this past year at the Kenneth Coffey Kids 1.5 mile run in Ashmore.  This was the second time we had run this as a family, but my 4-year-old son Lance opened up the first mile in 10:15 and finished sprinting across the line. [Mica's note: WHOA!]  My wife, Ashley, and I could not have been more proud of him!  Five minutes after it was over he wanted to run the 5k with me.  We’ll hold off on the 5k for at least another year.

Look at those shiny medals!

What advice do you have for a new runner or someone who wants to get started running?

Just do it! Sometimes it’s fun, sometimes it feels like torture, but after you finish, you’re always glad you did it!  Consistency is key!

Tell us about the fundraiser you ran for Arcola T&F. How did you prepare for it, and how did it go? [Jason had responded to my call for participants on the BnS Facebook page, saying that he was about to do an insane-sounding fundraiser race.]

It’s no secret the funding for schools in Illinois is poor.  Our school does a great job supporting our athletic programs, but with recent cuts and the growth of our track program, I needed to come up with something different.  Since I have been teaching and coaching at Arcola, the last six years, our track program has won 4 LOVC Championships.  With success comes growth.  Our team is expanding faster than we have funds for. 

This year I wanted to try a 50/50 run called “How Far Can Coach Retz Run?” People paid to guess how far I could run and the closest person won half the pot.  The morning of the run, February 2, we had a fresh snow and ice on the roads!  It was a blast! My wife, Melissa and Pat Conlin (Melissa is my assistant coach), and a few of my athletes helped out, running some with me, and drove a pace truck that had everything I needed in it (change of clothes, food, water, and stuff like that).

This fundraiser is during my track season, so my training for it was only what I run with my distance runners.  With that being said, since January 1^st, my long run had only been 6 miles.  I’m not in this for me, only for the kids.  I was able to run 30.03 miles on the snow and ice.  I would drop everything right now and do it again if I knew it would benefit the kids.  Monday the 4th, I ran our first 3 mile fartlek of the year with the kids and beat all but one of them! Not too bad for a guy that just ran 30 miles!

How far can he run???

Favorite running spot in the area?

My favorite place to run is out at Kickapoo State Park.  As an SJO and DACC graduate, I have run my fair share of miles out there and have many great memories.

Do you plan to participate in any of the events for the Illinois marathon weekend?

I may.  My wife often runs one of the events during the weekend and I enjoy cheering her on.  When she or my son are racing, I’m that guy that brags on them!  I love seeing them enjoy the thing in my life that I enjoy so much!

What’s your biggest running pet peeve?

This is an easy one.  EXCUSES!  My athletes know I have a saying that goes something like this, “Excuses are like tomatoes…  I don’t like them!”

Jason & his first all-stater, Taylor. (2012 Class A 800)

What’s your pre-race ritual? 

Every year at EIU Distance Running Camp, I give a talk on pre-race routine and race strategies.  So as you can imagine it’s extensive!  But in short, it’s the same every time.  The night before, I sleep in my race shorts, I don’t put my singlet on ’til I step to the line, and I make sure my heart rate is up before the gun goes off.  Everything Coach Acklin taught me!

Complete the sentence: I’d rather give up ____ than running.

I’d rather give up my truck than running. With that being said, I would rather give up running than stop coaching track!

If someone would like to support us or follow us they can contact me or visit us at www.arcolatrackandfield.com, like us on Facebook, or follow us on twitter @ArcolaTF.

Wow! I am truly impressed by how invested Jason is in his team: running 30 miles in ice and snow is no joke! I wonder how far Coach Retz will run next year….Thanks for sharing your stories and photos,  Jason! Your dedication is awesome, and it’s runners like you that make this community so great.

Got a good story or piece of advice? Just want to be featured on the Body N’ Sole blog? Leave a comment below or send me an e-mail at mllemica [at gmail dot com].

Our first interview comes Thad Sweet who responded to my call on our Facebook page.

Thad at The North Face Endurance Challenge 50k 2011

When you’re not running, what do you do? 

I serve as a Small Group Pastor at my church, The Vineyard in Urbana.  I’m also a husband and father of 2 girls (7 and almost 5) so that all keeps me very busy.

When did you start running and why? 

In 2003, the place I worked decided all the staff would participate in the Indianapolis Mini-Marathon as a fundraiser.  At the time I weighed 280 pounds, and started my training by walking 1/2 mile a day.  Eventually I got up to 3 miles before running the race.  I finished in just under 3 hours, and then went to the medical tent with heat exhaustion and a wonderful iv set up.

What is your proudest running achievement? 

By far, my proudest running achievement was running the 2010 Comrades Marathon in South Africa, a 56 ultra marathon dubbed “The Ultimate Human Race”.  With a 12 hour time limit, it was my proudest running moment to finish in just over 11:44.  This was by far the most challenging thing I’ve ever done.  I went with a group of 20 from the States and Team World Vision to raise support and awareness for World Vision projects in South Africa.  I even got to meet one of the girls that my family sponsors in a rural community in South Africa.  We spent a few days with her and her family, and was by far one of the most memorable moments of my life.  My dream is to one day bring the rest of my family there to meet her.

What advice do you have for running newbies? 

The biggest piece of advice I have is to start off slow.  Be very patient in regards to seeing progress and achieving goals.  I think the main goal of every runner should be to enjoy themselves.  I would also suggest choosing a race to participate in, and then telling everyone about it.  This will give you a specific goal to work towards, and the accountability when times get tough and you don’t want to continue training.

Where is your favorite place to run in Champaign-Urbana? 

Actually, my favorite place is nearby at Kickapoo State Park near Danville.  I love trail running and get out there as often as I can.  I also enjoy the trails out at Homer Lake.  Most of the time I’m either running near my home in Ogden, or with some friends in Urbana.  My church also has a running club that we do in the springtime.

Do you have plans to participate in the Illinois Marathon race weekend?

Yes, this year I’ll be joining my step-brother in the half marathon.  He just picked up running last fall, has lost a TON of weight, and is really kicking some teeth (a little phrase I like to use) right now.  He’s going to do amazing at the half, and I’m so excited to be a part of it with him!

Thad and friend Tom Roth at the Illinois Marathon 2012

Do you like to run solo or with a group?

I have certainly come to enjoy running with a group, but there’s nothing I love more than to go for a good long trail run alone.  I love being alone in nature, taking my time on the trails, and just taking in all of God’s beautiful creation.

What pre-race rituals do you have?

Well, I really love showing up early to races and just watching all the people.  About the only thing I do that’s the same every time is how I get dressed.  Always in this order, compression shorts, shorts, undershirt, race day shirt, socks, shoes, hat, watch, and then other accessories depending on the race.  For 1/2 marathons and shorter I don’t need anything else, but for trail ultras I take a race vest, and a handheld bottle or my Simply Hydration bottle.  Also maybe a headlamp, trail gaiters, etc.  In regards to food, I usually don’t eat before training runs.  I just wake up and go.  For races, I’ll usually have something light like a bagel and peanut butter, or a banana, and some coffee.

What are the best and worst runs you’ve ever had? 

I think by far, Comrades was my best run.  I’ve never run that distance before or since, and the terrain was pretty grueling.  The worst is probably one of many training runs I’ve had where I’ve gotten an asthma attack within the first 1/4 mile, and had to walk back home.

Comrades Marathon 2010 in South Africa

Who is your running idol? 

Anyone who is just starting out running, trying to turn their life around by getting in better shape.  I love seeing new people running!  It just inspires me so much to see their efforts and progression.  On a professional level, there are many ultra runners I follow (Kilian Jornet, Anton Krupicka, Hal Koerner, Timothy Olson)

Complete the sentence: I’d rather give up ______ than running.  

I’d rather give up sleep.

Thad & friend Scott Olthoff at The North Face Endurance Challenge 50k near Madison, WI (Sept, 2012)

Thanks for the answers and pictures, Thad! I’m so impressed by how far your running has taken you, both literally and figuratively. Your journey is really an inspiration!

Readers, if you see this well-traveled travel out on the streets, make sure to say “hi” loudly…or, you know, do the classy runner “I acknowledge your journey” nod.

Got a good story or piece of advice? Just want to be featured on the Body N’ Sole blog? Leave a comment below or send me an e-mail at mllemica [at gmail dot com].

Anna & Me, just because.

I’m excited to announce the start of a new feature on the Body N’ Sole blog. Body N’ Sole prides itself on being part of the running community, and I think it’s time that I extend that commitment to its digital presence. I’d like to share stories from local runners on the blog each week so that we can get to know each other a little better. Though running seems like an inherently solitary endeavor, I’m sure many of you can attest to the connections you’ve made out on a long run or waiting for the Porta-Potty before a race.

If you’d like to be featured on the BnS blog, leave a comment on this post or send me an e-mail as mllemica [at] gmail [dot] com. I’ll send some interview questions to answer and begin featuring cool runners as soon as possible. This is open to runners of all levels, speeds, and shoe-preferences. The goal is to connect runners with other runners and contribute to the Body N’ Sole community.

I’m excited to see what stories you have to tell, so leave a comment or drop me a line!

No worries, there’s still time to pick up some of awesome running gadgets at Body N’ Sole!

Is your favorite runner still trotting around with naked wrists, unable to keep track of exact mile splits, distance, and pace? If so, you should head over to Body N’ Sole and pick up the Garmin Forerunner 10. This awesome running watch keeps track of your mile splits, alerting you with a friendly beep. It also records your distance and pace; I love this Garmin feature when I run in a new city. I can keep track of my distance without having to remember which streets I turned down. If you’re training for a race, you can also set the Virtual Pacer function which will give you a comparison of your run and your goal pace.

The Forerunner 10 comes in three stylish colors, and it will fit smaller wrist sizes. Unlike other Forerunners, it can be worn all the time as a regular wristwatch. You know, in case you feel the spontaneous urge to start running and tracking yourself.

Non-running footwear can be really tough on your feet, especially if your work shoes have  pointy toes. If 2012 was unkind to your feet, you should check out the Correct Toes toe spacers. 

The toe spacers are a non-surgical option to help spread out your toes, returning your foot back to its natural alignment. They are made of medical-grade silicone, so they’re a heavy-duty product that will last a long time. Van can’t say enough great things about them, so you know they’re good!

At $64.95, the Correct Toes toe spacers are a much cheaper and easier option than foot surgery. While they may not have the same “Wow” factor as a shiny new Garmin, the gift of toe spacers is a great way to tell your favorite runner “I care about you…and your feet.”

This is probably my last post before the 25th. From everyone at Body N’ Sole, have a wonderful holiday!!

Prior to moving to the Midwest, I had no idea that Mother Nature could be so fickle; the temperatures swing wildly here, and a day that starts out with sunny promise might be dreary and wet by the mid-afternoon.

Maybe you or your friend/family member is preparing for a winter training period before a spring race (Perhaps this one?). With the weather fluctuating wildly, what’s a dedicated runner to do? The holiday season is in full swing, so head over to Body N’ Sole to check out some of the great products we carry to keep you or your favorite runner warm and dry this [weird] winter.

This morning’s run was cold and dreary, and in the last two minutes, the skies opened up. I returned home with squelch-y shoes and rain water dripping off my hat. My usual method is to stuff newspaper into my shoes, but the original PEET Dryer is an even better solution!

The PEET Dryer circulates warm air through your wet footwear to help them dry quickly. It’s safe enough to be left on 24 hours a day, and unlike a hair dryer, it has totally silent operation. The airflow keeps disgusting bacteria from thriving in the damp shoe environment, and the gentle thermal convection helps to extend the life of your shoes. (I know you’re not throwing your running shoes in the dryer!) It’s safe for all kinds of synthetic materials, like the ones in your running shoes, as well as natural fibers. Perfect for not only running shoes, but biking shoes and winter boots!

The PEET Dryer is $46.95 and available at the store.

While the PEET dryer is great for your shoes, it’s not so great for the rest of your body. And if you run a wet race, you’ll need a quick way to dry off before you hop in the car or, you know, claim your award. The Aquis Adventure Towel is a super-absorbent microfiber towel to fill all your drying needs. Unlike regular bath or beach towels, it is ultralight and fast-drying, making it the perfect thing to stow in your car or gear bag when you head to a group run. Finally, it comes with a nifty loop for easy hanging!

The Aquis Adventure Towel comes in two sizes: 19″x39″ for small drying ($20.95) and 29″x55″ for heavy-duty drying ($32.95).

Finally, what about during your runs? While it’s an urban legend that 90% of your body heat is lost through your head, it’s still important to wear a warm hat while you’re logging your winter miles. Here, Van models the large selection at Body N’ Sole.

And for your fingers? Ooh, nothing burns worse than cold fingers mid-run. Never fear! Randy was happy to show off the even larger selection of gloves–in all weights and sizes–at the store. These gloves make excellent stocking stuffers.

And don’t fear, iPod wearers, some of the gloves have touch-screen compatible finger tips, so you won’t have to take them off to change your tunes. (This particular model is $26.95.)

So, there you are, folks! Winter may throw both rain and snow at us in the Midwest, but with some of these items, you can prepare for even the most fickle weather.

So, unlike in the favorite [weirdly sexist] holiday tune, the excuse “Baby, it’s cold outside” isn’t gonna’ cut it. Get out there and run, yo!

If you’re a new runner though, the idea of leaving a toasty warm house to trot around in sub-freezing temperatures is intimidating, indeed. This week, we asked our followers on Facebook to share some advice on dressing for a winter run. Let’s see what our 15+ respondents had to say!

The most common piece of advice is to dress in layers, or as Michelle P. said, “like an onion.” The idea here is to put on several light, easy shed-able pieces, which you can dispose of (tie around your waist/stuff in pockets) as your body warms up. Wendy gave a clear formula for a foolproof winter running get-up: “Good baselayer, light wind and water resistant jacket, double layer mittens, and a good warm hat and you’ll be set.” Alan also added that the wind resistant jacket should be un-zippable in case you get a little too warm.

Mishauno also cautioned against wearing cotton. While cotton is a breathable material, it holds on to perspiration, which then makes you wet and cold. Technical fabrics wick sweat off of your skin, keeping you dry and happy!

Layer all the technical fabrics!

What about on your extremities: fingers, toes, feet, and hands? Melinda noted that “you need gloves for running, even on days you wouldn’t wear them otherwise.” (Think about all the elite runners you’ve seen in tiny shorts and a thin singlet, paired with gloves and a hat! Bad-ass!) Mishauno added that gloves (and sleeves) have the added benefit of providing a place to wipe your snot, which will flow–abundantly and unbidden–in cold weather. Finally, Lisa brought up the good point that your ensemble should have secure pockets to carry your gloves and hat in the event that your hands and head start to warm-up. That way, you can stash them until you turn into the wind and need them again!

[The dog is optional.]

As a victim of tiny finger (and tiny lungs!) syndrome, I’ve found that even with warm fleece gloves, my hands still go tingly and then numb. Several runner-friends have suggested layering your hand-wear: cheap, cotton gloves, like the stretchy kind that you can buy at the grocery store, under a wind-resistant mitten or glove. Sure, it may be bulky, but it’s not like you’re going to need your fine motor skills on a run anyway. And for you iPhone/iPod-users, many apparel companies now make “touch screen-friendly” gloves!

Now, this sounds like a pitiful amount of clothing, compared to frigid temperatures that plague east central Illinois in the winter months. “What a joke!” you may be thinking, “Ima’ go out in four layers of sweatpants, a hoodie, and my Northface coat. Mwahaha, suck it, winter!”

However, take heed, overzealous dresser. As Brad and Stacy suggest, you should dress in anticipation of your body warming up. A good rule of thumb is to dress for 10-15ºF warmer than the stated temperature. This means that you will be chilly when you head out the door, but once your body temperature rises, this amount of clothing should feel pretty comfortable. (I’ve found that if you are still not warm within five minutes, it helps a lot to scream “BALLS! It’s cold!” repeatedly.) That being said, wind will strip away your body heat, so you’ll want to take that into account too.

Here are two pieces of less conventional–though not bad–advice that we received:

John K. said, “Duh, grow a beard,” which is easier said than done for some parts of the population. Randy and Robb are were ready.

Ron F. suggested bagging the whole outdoor running in favor of “shorts and a short sleeve tech shirt on an indoor treadmill or more to Phoenix and never think about winter.” Thanks for that, Ron.

So, what are you waiting for? Go layer on your tech gear, squeeze yourself into some tights, and get out there! Or, drop into Body N’ Sole to check out the latest winter apparel and gear and get some advice from our very friendly and helpful employees.

I know, I know. It may seem cold, miserable, and desolate in the winter months, but just think of the joy you will derive from finishing a run in below-freezing temperatures! I, for one, love to liken my cold calf muscles to frozen chicken breasts and then hop in a hot shower, whereupon my skin turns lobster-red. Winter running is sexy, yo!

You know you missed Fit Asian Grimace!

Thanks to all our Facebook followers who shared time-tested advice. Do you have more tips for dressing for a winter run? If so, leave a comment below!

Unpleasant food odor is no exception. Do your shoes smell really terrible? Or do you live with someone whose foot odor constitutes a crime against humanity?

If so, don’t be ashamed, and certainly suffer no longer! Drop by Body N’ Sole and pick up a bottle of 2Toms Stink Free Spray!

If your running (or any!) shoes are emitting noxious fumes, just spritz Stink Free spray inside to deodorize them! Afterwards, you can reapply 2-3 times a week to help keep funky odors at bay.

So maybe Stink Free spray is not a thrilling holiday gift, but it is a useful one, for sure. This holiday season, give yourself and those around you the gift of fresher smelling air. (Fiancé-friend, hint hint hint!)