Oh Hi, Mr. Routine! How are you? Wait… Where the heck have you been the last 2 months? Jet skiing? Really? And sleeping in? Wow, that sounds nice!  Drinking a pint of beer on a sunny porch? Well, it sounds like you have had a great summer, Mr. Routine, but I am glad that you are back so we can cement some of our habits in action. Fall is here, which means wonderful running weather. It’s a perfect time to get back into routines or make some new ones. Mr. Routine, I want to introduce you to running. You two are gonna get it on!

I am dying to get into a routine and back to my running habit! For me and a lot of runners, it's a goal to become a habitual runner; to turn on the autopilot in your head. Wake up, squeeze into bra, clothes go on, shoes go on, step out the door and run… without even thinking about it. No fights with your brain, no negotiation, no temper tantrum. Oh, wouldn't that be grand? It's the big door prize, ultimate goal, right? Especially for new runners, when any new interference or set back can throw a wrench in your running schedule and that autopilot goes haywire. Houston, we have a meltdown.

But the good news is, you can train yourself to make running a habit. It takes time and a couple of tricks to get it into the subconscious and put the steps into action without thinking about it.

STEP 1 

Bump it up to something you do all the time. I call these non-variables. It's something you do every day, like wake up, (hopefully). It takes a whole lot of willpower at first, but the more you do it, the more engrained it will become. It turns into a no-brainer. “If you want to do something that requires willpower—like going for a run after work—you have to conserve your willpower muscle during the day,” Charles Duhigg, The Power of Habit. So if you listen to Mr. Duhigg, it would be better to get that task done in the earlier part of your day.

STEP 2 

Start Small. Just go for a quick jog in the morning, let's say for 5-10 minutes. See how that feels. Then, add a little more every week, no big deal. Build on your small wins.

STEP 3 

Know Your Reward. What does your brain like? This is the fun part. Find out what makes you light up, what you are counting on... You'll be more likely to do a task (running) to get that reward. Yes, everyone, we are rats in a maze with a side of black lab that will play dead to get a morsel of food. We want the treat and we'll do stupid things to get said treat. Rewards can be social time with your running buddy, post run coffee or beer or a hot bath with yummy smelling scents. Play around with what your brain likes and find your reward. If you track your progress, and celebrate the big milestones, your brain will see that as an accomplishment which is the same as a reward. Win!

Lauren gave me and Sally a prompt as we left Bend: What do you want to leave here, and what do you want to take with you?

Wilder Retreat: for running and writing. I identify as a runner, not so much as a writer. Some of the parallels were revelations for me.

In the same way that you don’t wait to be inspired to go for a run, you don’t wait to be inspired to write.

Writing is a practice. 10 minutes per day. Or every other day. Or whatever fits in your life. Daily practice trumps binge writing sessions. Don’t look for results every day. Or every month. It’s just practice.

Set an intention for your practice, whether running or writing.

Over time, you will get stronger, whether running or writing.

Write your first draft by hand. Neurologically it is the best way for thoughts to flow. Use a prompt to help. (Example: What I Remember). If you can’t think of anything to write, just keep writing the prompt until something comes into your head. (But don’t get weird like Jack in The Shining.)

Silent running can be powerful medicine, even while running in a group.

The negative chatter in your head while running is physically damaging.

Part of the practice of writing is reading your work aloud. Not to get feedback, but to hear your words. Set guidelines before you do that. One good beginner rule is: no feedback allowed. Nothing. Only, “Thank You.”

Thank you to Lauren, Marianne, and everyone at Wilder. You are in my heart. Let the practice continue. 

Running is best when shared. Which is why we're thrilled to announce a shoe collaboration with Hoka One One. As many of you know, Hoka creates top of the line running shoes that perform from track to trail. 

The Oiselle x Hoka shoe will be based on their new and popular Clayton model, which provides lightweight support for a wide range of surfaces. There will be two color ways, and both will be available Spring 2017.

This has been an incredible opportunity for us, and to our friends at Hoka we are extremely grateful.

As it turns out, wings come in pairs.

Sign up to stay in the know:

Hi! My name is Beth and some of you may know me from hello@oiselle.com!

Yep – I’m that Beth!

I started working at Oiselle almost exactly one year ago – nuts! I’ve worked in the fashion industry in some form or another since my college days. Before coming to Oiselle, I worked for the past 7 years as a tailor – so fit, style and fabric are always on my mind.

When the opportunity arose at Oiselle, I thought – what could be better?! In a nutshell working for Oiselle means I get to talk about my two favorite things all day – running and clothes!

Running has been an important part of my life since my mid-twenties. Going for a run reminds me to live with joy and approach each day with kindness and grace.

I am an avid trail runner and have begun to explore the crazy/ridiculously fun world of ultras! I can’t even describe the feeling I have when I am running down a trail – I suppose it feels like flying. With my head up and my wings out, I know I have found my place on the trail and in this world.

I could talk about clothes all day… and for the most part, I do! So let me tell you about the Vim and the Vigor, my two favorite fall pieces!

As a trail runner, I am constantly on the lookout for a jacket and vest that can withstand an array of weather conditions. My goal is to run my first 100-miler next year! Training for an ultra means clocking long hours on the trails – through chilly early mornings, to warm afternoons and then back down to cool evenings. I am always looking for something to keep my core warm without trapping the heat and sweat in.

Both the Vim and the Vigor are very breathable and extremely lightweight. They are perfect to slip on for that extra layer when our PNW weather is gray and rainy. When the temps warm up, you can easily pack them down into their pouch and slip over your hand for easy carrying. They also pack nicely into a hydration pack!

My most favorite part about both the Vim and the Vigor is the design. Having worked in garment construction for a number of years I appreciate the thoughtfulness that went into both these styles. The vibrant colors, and well placed seaming push these two styles over the edge for me! Water repellent – great. Wind resistant – great. Lightweight – awesome. Amazingly vibrant hues, thoughtful seaming and a curved hem – AMAZING.

Even though these will be my go to shells for ultra-training this fall – I am also envisioning them for everyday wear! I plan on pairing the Vim Jacket in Fog over the Satellite Tank in White Paintbrush Print. Throw on some ripped up black skinny jeans and ankle booties and you have the perfect fall look!

Enjoy! And if you have any questions, send me an email at hello@oiselle.com!

-Beth

Today marks the end of Rule 40. 

The day we can once again talk about our athletes - and celebrate their Olympic achievements. 

I want to first congratulate Kate, Maria, Maria, and Sarah on their successes.

• Kate's phenomenal trajectory to the 800m Final for Team USA.
• Maria's 22nd Place finish in the 20K Race Walk, despite stomach problems.
• Sarah's 2nd Olympics and Marathon finish in our custom kit for Saudi Arabia.
• And Maria Elena Calle's strong finish in the Marathon for Ecuador.

The Road to Rio is exciting, but also a long four years - full of twists, turns, and hair raising drop offs. In many ways the arrival is the win. And for us, getting to play a small role in their story has been a lifetime highlight.

As we closeout on Rio, however, I'm more convinced than ever that the USOC/USATF structure, such as it is, can and should change. First, athletes should be better compensated by these organizing bodies for the revenue they so clearly generate. And second, brands that support athletes as they become Team USA members, should be given the opportunity to gain some visibility for the role they play.

During the past six weeks, the media attention on Rule 40 has been high.

Here's our round up of the best:

• The Huffington Post: How The IOC Effectively Maintains A Gag Order On Nonsponsors Of The Olympics
• Yahoo Finance: How a federal statute allows the Olympics to be a trademark bully
• NPR: Rule 40: How The Brands Blackout Impacts Olympic Athletes
• The New York Times: Olympics Ease an Ad Blackout, and Brands Flood the Field
• Ad Week: How the Olympics' New Advertising Rules Will Impact Athletes and Brands in Rio Non-official sponsors can still be a part of the games
• The Seattle Times: U.S. Olympic Committee’s Rule 40 is ridiculously restrictive on athlete’s sponsor
• Sports Illustrated: What is Rule 40? The IOC’s rule on non-Olympic sponsors, explained
• Los Angeles Times: Olympics bans most brands from saying 'Olympics' or 'Rio,' even on Twitter. Snark ensues
• The Washington Post: Olympic executives cash in on a 'Movement' that keeps athletes poor
• Flotrack: Oiselle's Sally Bergesen Wants to Take Legal Action Against Ted Stevens Act
• Competitor: What Is The Fight Over Rule 40 and Why Should You Care?

Thank you to everyone who has been so incredibly supportive these past four years -- to Oiselle, our athletes, and the entire T&F community. Until Tokyo 2020, Head up, Wings Out!

(To be read in a grandma voice): Back in the good old days, when I started running in the 20th century, I bought a little red running calendar/log every year. It had a daily entry for your miles and lines for comments on how you felt during your run. It also had running tips on every page. This was before the internet age that is today, so it was my only guide when I started. The running magazines told you how to go faster or longer, this just offered useful tips. It was precious to me and when I wrote in it, I felt like a real runner! I was taking my running seriously and was tracking my progress. These are things I logged, and why:

FOOD: This entry was only a few words, but the most helpful: “9:00a.m. 3 miles. Terrific run.” “5:00 p.m. run. 8 miles. Burger for lunch. Bad idea.” “7:00 a.m. 17 miles. Bagel, cinnamon gummy bears and coffee. Feel good!!”  After some trials and mistakes, and then logging them, I nailed down what my tummy could tolerate and what food my running legs like. So now, I stick to it like glue (don't eat glue).

MILES: Keeping track of how many miles I run in a week is a great monitor, especially if I have a weekly goal. And when I am training, weekly mileage (your total miles for the week) shouldn’t ramp up more then 15%. Going over that may open up a can of injury. It's also good to mark down when you get new shoes so you can see when to replace them; shoes last between 300-500 miles. Special bonus: It's oh so motivating to see what you have accomplished by flipping back and counting all those miles your legs have done. Good job, legs!

WORKOUTS: This is more of a pre-planning tool. Scheduling your runs on a calendar makes your running/workouts MUCH more likely to happen. I am a terrible planner, but I know if I fall out of love with running I can go back and map out a week of running, workouts, maybe some races, and I will get all fired up and, BAM!! I am back in action baby.

And now, in this 21st century, there are a million and one apps, websites, blogs, and watches to help you keep track. PICK ONE and stick to it. If you commit to more then one, you'll get confused, fed up and then you’ll fall back on that comfy, cozy couch. I like Strava to log in, and I am still fond of that little paper calendar, especially a pretty 'Believe' training journal from our sister hero Lauren Fleshman. Plot it, track it & do it! You'll do great!

“I’m speechless…” she said.

“This has been a dream goal of mine forever.”

After EIGHT preliminary heats, and 3 semi-finals, she raced the third fastest 800m of them all. And with a new personal record of 1:58.79. INCREDIBLE. 

FLAGS OUT! NEXT UP IS THE 800M FINAL AT THE BIG EVENT:

Saturday, August 20th at 9:15pm Brazil Time.

The meaning and joy is palpable.

As drlesko said: “To witness someone achieving is a beautiful thing. An artistic performance. A body of work, for us to marvel at and enjoy.”

And the doctor knows.

Here’s her account of how she and Bob Lesko brought us together:

"As die hard Yale track alums and fans, Bob and I followed K. through her college career. We knew the context of her performances: Running at Yale is different. The academic pressures are real, and sleep definitely takes low priority. I met her at our mutual coach Mark Young's retirement dinner in NYC in 2012. I pretty much super-fanned her and all I remember saying is, 'You have to keep running.' When she started running with the New Jersey New York Track Club (NJNY) and Coach Gagliano, it was quickly clear that she would respond well to pro level training. I remember so clearly, sitting in the small first Oiselle office telling Sally, 'We have to sign this woman.'  Call it dumb luck, naïveté, divine intervention, or powerful gut knowledge, here we all are today. Beyond my wildest dreams, and yet completely unsurprising."

Hip flexor woes slowing you down? It’s not surprising if those babies are cranky, since your stride repeatedly shortens and stiffens the front of your body — especially around your hips. Then, when you sit the rest of the day in your car/at your desk/on your couch, you’re further compounding the hip flexor tightening effects of your mileage.

The remedy? Re-establish space in the front of your body. Use this quick routine post-run, holding each stretch for 5–10 deep breaths before switching sides. Added bonus — your quads will get some relief along the way, too!

EXTENDED LUNGE

1. From standing, step one leg back into a lunge and lower your back knee to the floor — pad your knee if needed.
2. Make sure your front knee is directly over the ankle and frame the foot with your hands — place props beneath your hands if needed.
3. Pick up your back knee, pull it back another inch, and return the knee to the floor, encouraging your stride (and hip flexors!) to lengthen.
4. Gently draw your front foot and back knee toward each other without moving anything and instead of collapsing your hips toward the floor — this action helps to ensure you’re stretching the muscles rather than straining your ligaments.
5. Stay there or place your hands on your front thigh, then reach the arm on the same side as your back leg up and slightly back to deepen the stretch.

SPINX

1. Come onto your forearms, bringing them parallel and shoulder width apart with your palms facing down.
2. Squeeze your shoulder blades together and bring your chest forward, as if you’re trying to drag yourself forward on the floor.
3. Meanwhile take the back of your head back, rather than letting your chin come forward.
4. Keep your booty relaxed.

PRONE QUAD STRETCH

1. Lie on your belly and make a pillow for your forehead with stacked palms.
2. Reach back and grab your foot with your hand on the same side.
3. Keep your thighs close together.
4. Gently press your thigh into the floor, rather than pushing your hip point (front of the hip) down, to help keep yourself more neutral.
5. Keep relaxing that booty.

RESTORATIVE BRIDGE

1. Lie on your back with your knees bent and your feet hip’s width apart and parallel.
2. Place a block (a couple of stacked books or pillows will work, too!) under your butt.
3. Extend your arms along your sides with your palms facing up.
4. Rest here for 2 minutes…

CONSTRUCTIVE REST

1. Put a block lengthwise between your thighs and tightly loop a strap around your thighs — if you don’t have a block/strap, use a couple firm pillows that will keep your thighs hip width apart, and use a tie or belt.
2. Once you’ve got your props set up and your strap/tie/belt secure around your legs (it should be tight!), lie on your back with your knees bent, feet parallel on the floor.
3. Rest your arms along your sides with your palms facing up.
4. Bring your attention to your low belly/low back/hip flexor area. Notice any tightness or tension in this area and encourage release.
5. Rest like this for 10 minutes…
6. FYI: Don’t search for a big “stretch” feeling in this pose because you probably won’t find it. Instead, “constructive rest” encourages the tops of the thighbones to drop back and down, which brings ease to the pelvis and, most noticeably, the psoas — your most powerful hip flexor muscle.

Use #jasyogaforrunners to let us know how it goes! For more tips to keep your running body in balance including quick pre- and post-run routines, check out The Yoga for Runners Collection at video.jasyoga.com. 

We’re vibing on a theme here at the Nest: Bold Alone. Better Together. We build and thrive with people who are different from ourselves. People who are willing to hear our opinions, understand our positions, and even offer alternatives. People who push our limits and make us stronger. Our differences help us explore, connect, grow. Our differences make us a sum greater than our parts. Alone, we are bold. But together, we are better. 

Mix Don't Match Challenge

1. Choose a person in your life who inspires you, pushes you to be better, and/or runs alongside you through the process. Some ideas:

• Your Muse: the person who inspires you to be great through their own work. 
• Your Mentor: the person who leads you through life’s challenges and pushes you to be a better version of yourself.
• Your Main Squeeze: the person who is there for you through it all. The whole journey. Highs and lows.

2. Share your #mixdontmatch run pal on either Twitter or Instagram. Bonus: photo included. 

3. Remember to use hashtag #mixdontmatch, tag @oiselle and your run pal.  

4. Follow the hashtag #mixdontmatch for inspiration! 

By: Shalaya Kipp

Greetings from a busy bird! I wanted to share some highlights from a recent steeplechase in the UK as well as some advice for the exciting endeavor of racing overseas.

I believe that preparing your body for long distance or international travel is as important as training for the actual race. Valuable components to racing well can be destroyed if we don't take the time to get in travel condition. I guess you could say this #nerdbird takes it pretty seriously!

PRE-FLIGHT
Before leaving for London, I started to shift my body’s internal clock (SCN or suprachiasmatic nucleus) by avoiding bright light at night, and taking melatonin to help me go to bed at an earlier hour. In the early morning expose myself to bright light. I used this technique to go to bed a half hour earlier every night and wake up a half hour earlier. Before the night of my flight I went to bed at 7:30pm. Hey, that’s a 3-hour shift I made from my normal 10:30pm bed time! Sarabi kitty looks skeptical, but this really can help whether you are going to London or New York!

In addition to my sleeping habits, I started to shift when I ate my meals. The SCN is our major internal clock, but we also have clocks in our periphery. Our stomach is a good example. By eating just a little earlier every evening and morning I helped resynchronize my clock via stomach acid secretion and hormone release.

While we are on the subject of eating, exotic eating is something that makes travel exciting. However on race day morning, I like to have a back up plan. When packing I always throw in a few packs of oatmeal and some almond butter, just to be safe.  

DURING FLIGHT
While traveling I like to wear compression socks. These socks squeeze the foot and calf where blood can pool during long flights. Compression socks help push the venous blood back up to the heart, thus less uncomfortably swollen ankles. I also got out of my seat to move my legs and visit the bathroom an embarrassing amount of times.

When you are flying, air pressure in the cabin is pressurized to about equivalent to the outside air pressure at 6,000–8,000 feet above sea level. Thus less oxygen is taken up by the blood (hypoxia) for 8 hours, or however long your flight is. As a consequence, you may experience altitude diuresis (which just means you have to pee a lot). Your body does this to make the blood more concentrated. So I can’t stress hydration enough! DRINK DRINK DRINK! I drank about 2 liters during my two flights to London.

Upon landing in London, I made my way to Hyde Park for a post flight shakeout run. After more than 11 hours of travel, my legs felt very heavy and unhappy, but I chose to focus on sightseeing while doing this run. That shift in mindset helped and I finished this task accomplishing two things at once!

Diamond League races are special. They are the cream of the crop for track races and take place all around the word. I am grateful and excited to represent Oiselle on this elite international stage.

London will always have a special place in my heart from the 2012 Olympics. Walking into the stadium this time, I felt more composed than 4 years prior. As a 21-year old junior in college I was overwhelmed by the stadium and size. I remember being disoriented and almost dizzy. This time was different, I walked into the stadium focused and determined.

Even with somersaulting over a barrier in this race, I was satisfied to finish 5^th.

Regardless of what happens during these races, remembering to enjoy them is probably the number 1 piece of advice I have when traveling for races. I really loved sharing post-race ice cream with these wonderful steeple people at the iconic London Tower Bridge.