"For each petal on the shamrock this brings a wish your way - good health, good luck, and happiness for today and every day" - Author Unknown
NEW SHOES FOR MARCH!
We have brand new models in:
Puma Complete Vectana I, Nike Lunar Racer 2's, adidas Adizero Adios racing flats
Come check them out at the SOLE!
WINTER APPAREL SALE!
Spring is coming which means we have winter apparel at some great sale prices. Come in for great items from Saucony, Mizuno, Nike and Sugoi!
SAUCONY ORIGINALS HAVE ARRIVED @ UNIVERSAL SOLE!
Universal Sole has gone retro! Stop by the SOLE to check out the new Saucony Originals, Jazz Low Pro, Jazz Low Pro Vegans and Women's Bullets. These shoes are
great for everyday style with a retro look. Stop by the store to check them out!
KEY PERFORMANCE ACCESSORIES!
-Oakley -Timex -Polar -Garmin
TRACK SEASON IS HERE!
Universal Sole is your place for track spikes. We have the largest selection in the city. We are fully stocked and ready to take care of all
of your track and field needs!
March Happenings @ Universal Sole "Spring is in the air!"
March 6, 2010 - Northwestern U. Dance Marathon 5K/10K The NUDM & Universal Sole 5K & 10K Run/Walk will be held on Saturday March 6th, 2010. Check-in for the 10K starts at 7 am and the race starts at 7:30 am. The check-in for the 5K is at 8 am and starts at 8:30 am. Runners should check-in at the front lobby of Norris University Center (1999 Campus Dr. Evanston, IL 60201). For more information, click here Time: 7:00 am @ Northwestern University in Evanston March 8, 2010 - Green Line Pale Ale Fun Run w/ Goose Island The fine folks over Goose Island Beer Company have launched the Green Line Pale Ale! Join us for a short run in the neighborhood (5K) and then over to Fizz to enjoy some Green Line Pale Ale and some great food! For more information, click here Time: Meet @ 6:15 pm @ Universal Sole (6:30 pm out the door)
March 9, 2010 - CARA Six Leaf Clover Series Run # 5 Join CARA and Universal Sole as we continue our Six Leaf Clover Series of fun runs. This week we will be at Duffy's Tavern. Come for the run, stay for the fun. For more information, click here. Time: Meet @ 6:15 pm, Run @ 6:30 pm March 13, 2010 - Tomas Pancake Predictor Fun Run w/ Brooks It is that time of the month! Come for the run, stay for the pancakes (and mimosas). It is the March Madness edition as well.
While out on your 5k neighborhood run, we will have you shoot baskets in 20 seconds to determine how many extra raffle tickets you get. The raffle will have some great prizes from Brooks and Universal Sole. 10% of all proceeds for the day will also go to support the Cardinal Bernadin Early Childhood Center. For more information, click here. Time: Meet @ 8:30am, Universal Sole (9 am out the door) March 14, 2010 - St. Paddy's Day 5k Join Universal Sole and Chicago Special Events for this great 5k down near the lake. A great early spring race with fun to be had for the entire family! For more information, click here. Time: 10am Start @ Diversey Harbor
March 16, 2010 - CARA Six Leaf Clover Series Run # 6 Join CARA and Universal Sole as we continue our Six Leaf Clover Series offun runs. This final run will be at the
Congress hotel. Come for the run,stay for the fun. For more information, click here. Time: Meet @ 6:15 pm, Run @ 6:30 pm
March 21 - Shamrock Shuffle HUGE Afterparty @ Fizz Join Goose Island, F^3 Events, and Universal Sole for a party to remember after the Shamrock Shuffle 8K. Whether you are taking part in Chicago's famous 8K race or not, this will definitely be the most fun you can have on a Sunday afternoon in
Chicago. We will be gathering at "Fizz" in Roscoe Village. There will be a superb raffle with some truly premium prizes from Universal Sole. We will also be providing food and drink (including Goose Island Beer Company). A $10.00 donation at the door gets you in with all proceeds going to Endure To Cure Foundation. For more information and to sign up, click here.
March 31, 2010 - Ask the Doctors Clinic @ Universal Sole! Join Universal Sole and The Running Institute for an open forum to talk with two of the foremost specialists in running in Chicago. Dr's Chin and Natarajan will be on hand to answer any and all questions to the Chicago running community. This clinic is free and open to the public. Don't miss a chance to bring any question you may have for them, it will be information packed for sure! For more information click here. Time: Meet at Universal Sole @ 7:00pm
Monday Evening & Saturday Morning Fun Runs Everyone is welcome to come out on
Monday's & Saturday for the Universal Sole Fun Runs. All paces welcome! *Monday's - Meet @ Universal Sole, 6:15pm, out the door by 6:30pm *Saturday's - Workout Group meet @ 8:00, out the door by 8:15 - Fun Run Group meet @ 8:30, out the door by 8:45
Advice From the Experts This month is from Dr. Jeff Heddles @ Active Body Chiropractic
The Case of the Mysterious Knee Pain
Recently, I have seen several runners complaining of knee pain just to the inside of the kneecap, blending
over to the inside of the knee. Although there can be some soreness in the muscles, the pain is generally of a sharper, more pinching nature over the joint. The pain is usually quite severe and, more importantly, will keep the athlete from running. There isn't much swelling and those who've been through advanced imaging have found nothing structurally wrong. Also, there generally isn't much trauma to the knee outside of their normal training and the patient usually comes in stating, I didn't even DO anything!
The athlete will generally take a week or two off running, get on the stationary bike, get some pool work in, etc which usually calms down the symptoms. Then once they begin running again,it doesn't take long for the knee pain to return with the same
intensity as it did before. Often they will try a strengthening program, self-medication, cortisone, and enough gels and creams to imprint the smell of camphor permanently in their brain. None of thesethings do much more than provide a little temporary relief.
For these patients, the problem isn't a lack of strength of the knee and there is nothing wrong structurally (tears,fractures, chips). The problem is actually very functional and very specific. They have a coronary ligament adhesion to their meniscus.
The coronary ligament attaches the meniscus to the tibia. It functions to anchor the meniscus but also to allow some give to the
meniscus as the knee is stressed. The constantrepetition of the training, usually coupled with a valgus stress on the knee (valgus=knock-kneed) caused the ligament to build up scar tissue and prevented the meniscus from moving properly. This lack of motion now puts the ligaments and meniscus in a tug-of-war, of sorts, when stressed. This is the cause of the pain.
What is the solution?
Firstly, the adhesion needs to be identified and broken up. I do this by using Active Release Technique® (a highly specific hands-on treatment method). This will restore the mobility back to the meniscus and is often successful in just one or two
visits. Secondly, we want to prevent the recurrence of the problem. Identifying faults with the runner's mechanics is the key. Excessive pronation of the foot and tightness in the external rotators of the leg are often culprits.
The good news is once the adhesion on the coronary ligaments is freed up, the athlete can usually get back to training even as the faulty gait is being addressed.
*Disclaimer - This is a description of a SPECIFIC type of knee injury. Many different knee injuries could present in a very similar manner with very different treatments/severities/outcomes. Please seek the care of a professional. These instructions are provided for educational
purposes only and not intended to diagnose or treat any disease. Check with your doctor before beginning any exercise program and immediately discontinue any exercise that creates pain.
CARA Lakefront 10 Presented by NovaCare
Saturday - April 24, 2010 (8am)
The 2010 CARA Lakefront 10 Miler Presented by NovaCare is a flat, fast and scenic course that winds along Chicago's beautiful Lakefront Trail and is the perfect race to get your 2010 running season off right. After wards, join us for a huge post-raceparty street fest style complete with food, beer and music!
The 2010 CARA Lakefront 10 Miler Presented by NovaCare features a flat and fast course perfect for those looking for a spring tune up race. The race will also feature:
Technical shirts for the first 2000 runners to sign up
Overall and Age Group awards
Music along the course
A "street fest" like afterparty with food and Goose Island beer
Raffle prizes
including airline tickets, vacation stays, spa giveaways, retail and dining packages and more!
Location Start and finish line is located at the corner of Montrose Ave. & Simonds Drive
CARA Spring 10 Miler Training Program Let CARA help you with your training. All Spring 10 Miler Training Program participants will receive $5 off CARA Lakefront 10 Miler registration. Click here for more information.
Course The CARA Lakefront 10 Miler Presented by NovaCare features a scenic, paved,and fast course that starts on Simonds Drive, goes north to Foster Beach and
enters the beachfront sidewalk. Runners will follow the sidewalk north, then turn south before Hollywood Ave. The race will finish on the path next to Simonds Drive near the start. All post race events are located adjacent to the Montrose Beach House. The course is USATF certified and sanctioned. *For the safety of all runners, participants are NOT allowed to run with baby joggers or animals. *Course Map coming soon!
Cost and Registration $30 -- CARA members (before January 1st) $45 -- Non-members (before January 1st $35 -- CARA members (after January 1st) $50 -- Non-members (after January 1st) *Participants in CARA's Winter and Spring 10 Miler Training Programs will receive a $5 discount. *Online registration will be open until April 22nd at 5 p.m. You may also register at packet pick-up. There will be NO race day registration.
Packet Pickup @ Universal Sole Wednesday, April 21st: 10 a.m. to 8 p.m. Thursday, April 22nd: 10 a.m. to 8 p.m. Friday, April 23rd: 10 a.m. to 8 p.m. -Race day packet pick-up will be held at the Montrose Beach House until 7:45 a.m. Remember, NO RACE DAY REGISTRATION! -For more information, click here Awards Prize money will be awarded to the Top 5 Overall Men and Women. Awards willalso be awarded to the Top 3 in each age group as follows: 14 and under; 15-19; 20-24; 25-29; 30-34; 35-39; 40-44; 45-49; 50-54; 55-59;60-64; 65-59; 70-74; 75-79; 80 and over.
Mile Markers/Aid Stations Mile markers and splits will be given at each mile. Water and Gatorade willbe provided at the start, on the course and at the finish. Aid stations are near the 2.5, 4, 6 and 8.5 mile markers.
Gear Check Gear Check will be provided for all runners.
Electronic Timing The CARA Lakefront Ten Presented by NovaCare will feature ChronoTrack D-tagtiming. D-tags will be attached to each participants bib and must havethe tag to be timed.
Directions/Parking -Public transportation is encouraged. The
following bus lines will get you near the start; 78-Montrose, 151-Sheridan, 81-Lawrence, 145-Wilson/Michigan,146-Marine/Michigan and the 36-Broadway bus. You may also take the Red Line Train to Wilson and head east about one mile to the start. Public parking is available on a limited basis at the event location. -To get to Montrose Harbor by vehicle, exit Lake Shore Drive at Montrose Ave. and drive east on Montrose to the parking lot east of the hill. The race starts and finishes at Montrose Avenue and Simonds Drive. Montrose Avenue will be closed at approximately 7:20 AM After 7:20 AM, please park in the Wilson Street parking lot.
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