Fleet Feet Sports Winston-Salem

Compression Socks - Are they for me?

2010-09-20T07:55:00.000-07:00

How do they work? As you run, your body pumps blood to the muscles as equally as it can, unfortunately blood can pool in certain muscles due to gravity causing fatique and cramps. Enter the Compression socks, these socks apply pressure on the legs, ankles and feet with the highest pressure at the ankles, this causes the blood into narrower channels, sending it back to the heart and not letting it pool in the feet.

Who wears them? Anyone can wear compression socks, originally designed for those with circulation problems, the socks have now found their way into sports. Some athletes wear compression socks because they prevent cramps, move lactic acid away from the muscles more efficiently, speed up blood back to the heart to enhance endurance, and they help stabilize the lower leg!

When should I wear them? Many wear them during races, especially triathletes during the run portion as this is the hardest on the leg muscles where fatigue and cramps can set in. Try wearing them during a run and see how they feel, but definitely wear then after a work out! The American College of Sports Medicine study showed quicker lactate acid reduction when wearing compression socks after a work out!

Fleet Feet Sports carries a extensive line of compression socks, stop by and ask questions about how they work and try on a pair! Another great piece of gear helping make your workouts the best they can be!

Are you using a heart rate monitor?

2010-08-03T05:11:00.000-07:00

Why use a heart rate monitor? It’s as easy as training and racing and a pace that’s right for you! A heart rate monitor is the only way to accurately track your heart rate through your ENTIRE workout!

First determine your maximum heart rate MHR and your resting heart rate RHR.
Maximum Heart Rate – most say to subtract your age from 220 to determine this rate. There is some new thought rolling around that already fit people should subtract half their age from 205 to determine this rate.

If you don’t trust this then do a personal test, find a hill (Buena Vista or Runnymeade-200-300 meters in length) and sprint up the hill 5 or 6 times with a light job back down as your only rest period. This should get you pretty close to your Maximum Heart Rate.

For your resting heart rate, strap on the monitor when you first get up in the morning and rest for 3 or 4 minutes then record the resting heart rate RHR.

Now you can calculate for your workouts your MHR – here’s an example: ((MHR-RHR) x Percent level) + RHR

Take your Maximum Heart Rate-Resting Heart Rate X your percent level + resting heart rate.
For 95% workout, your calculation should look like this: ((190-50) x .95) + 50) = 183 BPM

Below is suggested percentages for workouts and distances:

Workout Percent of Maximum Heart Rate (MHR)

Easy run and long run 65-75%

Tempo run 87-92%

Interval repeats 95-100%

Race Distance

5-K 95-97%

10-K 92-94%

Half-marathon 85-88%

Marathon 80-85%

Most running websites include heart rate tables for use during training, you’ll find that using a heart rate monitor will not only keep you from overtaxing during those long workouts, but keep you at maximum fitness during ALL workouts. Think about the heart rate monitors that come with our Garmin line! Do you like using a heart rate monitor?

Some UltraRunning Tidbits!

2010-07-26T20:18:00.000-07:00

Here’s a few interesting tidbits of information about the history of Ultra Running. Did you know that it started in 1867 - 'Pedestrianism' when Edward Payson Weston walked from Portland to Chicago in 25 days, captivating the nation. A rivalry quickly ensued between Weston and Daniel O'Leary, and Irish Immigrant which developed into the Long Distance Championship of the World. What started as a walk turned into a “go as you are” which developed into running.

Then in 1921 - The first Comrades Marathon was held in South Africa to commemorate soldiers who died during World War 1. This 90K race was the first over marathon distance. It became so popular that the race today is now capped at 13,000 runners.
In 1953, the London to Brighton ultramarathon was inaugurated this was followed in 1986 with the inauguration of the Marathon des Sables, a seven day race through the Moroccan Sahara, considered one of the toughest races in the world.

In 1984, Yiannis Kouros sets 16 world records at a New York 6-day race, followed by the Sri Chinmoy 24 Hour race where he set a new world record of 177 miles, much of it run at a blistering 7 minute mile pace. Today Yiannis Kouros holds records at distances ranging from 100 to 1000 miles and times from 12 hours to 6 days.

What’s your longest run? Do you have the right gear?

What makes the Ramblin Rose Different?

2010-07-21T05:49:00.000-07:00

Everyone's first comment is that it's because it ALL WOMEN! That doesn't make it different that makes it THE BEST! If you're thinking about trying a tri, and you're a woman (of course) then this is a great first, second or umpteenth triathlon!

Women understand each other, at the Ramblin Rose there's always someone to help. Come to Fleet Feet on Thursday for an informational session, then let them help you with the gear you need. Only have a mountain bike, no problem! We've seen women in this triathlon with the baby seats still attached to their bikes! With all the gear, at the transition area there's always someone to answer questions or help you get set up. We must admit, this is the only transition area where we hear, "Wow, that top you bought at Fleet Feet really matches your biking shorts, and how did you find a Sweaty Band in the RIGHT color?"

The Ramblin Rose is low key, it's meant for fun and empowerment of women. There's volunteers and cheerleaders all along the way, heck, all the women cheer each other DURING the race! The bike loop has changed to take out that DAM hill so everyone can cheer on that one and with a two loop course coming back to everyone is a great way to stay motivated on the bike ride!

So come to the informational session even if you are still thinking about it. There's still spots available and we KNOW that once you listen to our panel of guests and talk with other women who participated, you'll see why this is the triathlon for women in Winston Salem!

Ramble over Thursday at 7pm! Past Ramblin Rose women, how did you like this triathlon?

Have you reached KMAN?

2010-07-18T18:31:00.000-07:00

During our volunteering for the Grizzly over the Grandfather Mountain Highland games, we met some very interesting people with some equally interesting phrases, a phrase that most of us have thought about but didn't put a name to in our journeys to the finish line.

Our Three Musketeers came up Beech Mountain huffing and puffing along with a friend named Mary. Mary also had an entourage, someone following her with water, food, asking, "Are you at KMAN yet?" I asked what KMAN was and laughed when he gave me an answer.

KMAN is that point in the race where you look at another smiling volunteer saying, "You're almost there" and want to say, "Kiss my ....... NOW!" Your entire body is screaming out in pain and you're mad, you don't want to take it out on a volunteer (you're glad they are there) but exhaustion, lactic acid, and lack of adrenaline make your brain uncensored. You're trying to finish and don't want to hear another, "You're almost there" or "You look great" or "Way to go," you just want to see a finish line. Luckily KMAN is usually just said in the mind.

As athletes, we are so glad for the cheering people out there, for the volunteers - it is these people that help us move past that KMAN spot and find that finish line. If you're cheering just a quick word of advice, don't say, "You're almost there" when there's still at least 10 miles to go in a run, if you do and see a sour look pass a runner's face, they've reached KMAN.

Jason, Ed and Brad all may have found the KMAN spot in each race, but each found that strength in themselves to move past that to the finish line. When asked after the race if they'd do it again, there's an immediate "NO!" Several naps and recovery time later, they've forgotten about that KMAN minute and if a little bird is right, "next year is already in planning." Have you ever gotten to KMAN in a race?

What's on your bucket list?

2010-07-14T04:31:00.000-07:00

As athletes, we all have that list of races-could be triathlons, marathons, half marathons, even down to 5K’s. What defines these Bucket List races is that great saying we always say, “It’s all about the journey.”

This past weekend we congratulated three Fleet Feeters on their Bucket List Races, all three now have the privilege of marking “Mountain Man” off of their Bucket List. The Bear 5 mile hill climb to the top of Grandfather Mountain, The Grizzly 65 mile bicycle ride including to the top of Beech Mountain, then the world’s “toughest” marathon-The Grandfather Mountain Marathon 26.2 through the Blue Ridge Parkway ending at Grandfather Mountain. We’ll tell their race recaps as they cross that off their bucket list.

Here’s a short list of possible Bucket List Races: Alaska Marathon by cruise shop – cruise through Alaska with 3 races that equal 26.2 miles, Alcatraz Triathlon – swim with the sharks, Beach to Beacon as you run from the beach to the Bay Bridge , Assateaque Assault a triathlon that has you swimming with the wild ponies. Some locals like to say The Knob Hill Climb – 2.5 miles of pure Hill to the top of Howard’s Knob in Boone.

Bucket List races are not about PR’s or even in some cases decent times, it’s all about the journey and how you feel when you cross that finish line. What bucket race is on YOUR list?

Vive La Tour!

2010-07-08T06:09:00.000-07:00

In case you didn't know, the Tour de France is in full swing. The tour started July 3rd and ends the 23rd running from Rotterdam to Paris. Here’s some interesting Fleet Feet inspired facts about the tour:

2241 Miles in 20 stages running 3 weeks
123,900 calories burned by one rider in the Tour
3 chains worn out per week by single riders, Lance Armstrong usually wears out a chain a week.
792 tires used by the peloton during the course of the race.
2010 marks the centenary of the inclusion of the Col du Tourmalet. The highest road in the Pyrenees, its initial inclusion prompted the Frenchman Octave Lapize to call the organisers ‘assassins’. To celebrate the anniversary, competitors in 2010 are to cycle Col du Tourmalet not once but twice
22 teams with 9 riders each
The reason the winning jersey is yellow because it was the color of the magazine L’Auto that the tour was launched to promote
The oldest winner was 36-year-old Firmin Lambot of Belgium in 1922 with the youngest the 22-year-old Frenchman Henri Cornet in 1904, so there’s still time for SOME of us.
Lance Armstrong will be riding a custom made Trek bike unveiled at the Tour de France. It's a new bike called the Madone.

So if it’s to sound great at the water cooler or to just increase the other information in your brain, let these facts inspire you to jump on that bike and climb a big hill, (hanging rock, pilot, insert name here) hearing the announcer voices in your head!
Vive La Tour!!

BIG NEWS!!!

2010-06-28T07:39:00.000-07:00

Big news! Fleet Feet Sports Winston-Salem was awarded the National Brand Builder award the Fleet Feet Sports National Conference in San Diego this week. Keith and Emily accepted the award on Thursday night. This award is given to the franchise that drives the Fleet Feet Sports brand throughout all areas of the business and community and supports the brand and brand initiatives throughout every area of their business. The award was presented in front of an audience of 350 including 90 franchises and key staff, and senior executives from over 40 different vendors including Nike, Brooks, Asics, and New Balance. We were one of three award winners that night (the other 2 were different awards). Way to go Fleet Feet Sports!!! Couldn't have done it without you!!!

How to Survive a Boring Swim!

2010-06-23T04:59:00.000-07:00

There you are, standing by the edge of the pool and thinking, “Now how many laps do I need to swim?” That feeling of dread overcomes you and for a moment you think about turning around! But like the true athlete you are, you jump in and start the process. Here’s a few things we’ve heard that keep you in the pool for the full swim!

Train with a partner. Not only will this keep boredom away but it will also make you stay in the pool the required distance and not complaining about your goggles and getting out of the pool halfway through your swim.

Join a Master Swim Program. This is a great way to perfect your stroke and learn new tips and techniques about swimming. It will also bring out that competitive streak in you as you watch the other members of the program get faster or swim better than you! Plus this will bring you into the world of swimming and help you make new friends at the pool.

Think about swimming equipment. Buoys, fins and tubes are great ways to work the upper body while kickboards keep the legs in motion and give you plenty of time to talk with your swimming partner as they keep your head above water. A great way to break up the monotony of the water.

Remember that swimming is like any other sport, swimming laps is just like running laps at the track-it’s all in how you set your mind before you jump in the pool! Fleet Feet Sports has all the swimming equipment you need to keep those workouts from becoming boring. Stop by for a swim workout overhaul! How do you survive a boring swim?

Knowing when to stop!

2010-06-18T16:27:00.000-07:00

As people we know exactly what that sentence, but sometimes as athletes it’s so difficult to listen to that sentence and do it! Your body is the most amazing miracle and has its ways of telling you when something is wrong. Here’s a few insights:

Everyone is used to the usual stiffness, soreness and tightness as you start your exercise routine. These symptoms should subside after about 10 minutes of exercise. Listen to your body if sharp pain or severe tightness persists during the work as this could be a sign of serious injury.

If you experience this pain during your workout decrease the intensity, decrease the distance and stretch mid workout. If the pain is gone is 24 hours continue on with your workout schedule.

If the pain persists, rest and ice the area for 48 hours. If the pain is still there at rest then refrain from running and try some other pain free cross train for a few days.

If the pain still doesn’t go away and is present during rest, it’s a good idea to seek the help of a medical physician.

If the injury was a running injury consider cycling more if a triathlete to keep fitness level up without the stress on the feet, vice versa if the injury is a cycling injury-decrease the cycling days and add in more swimming or running.

By listening to your body, small nagging injuries don’t become full blown ones that interrupt your fitness routine for longer periods of time. Even if it is painful to refrain from running, listen to your body and it will run better! What advice do you have to stay injury free?

Gift Ideas for Dad

2010-06-16T05:16:00.000-07:00

Father’s Day is coming up this weekend and you’re stuck with crickets on the brain when thinking of the right present for Dad. Why not a present of fitness? Give Dad a gift certificates to Fleet Feet Sports for a pair of shoes also include the proper fitting! You know the right pair of shoes for your feet are monumental in controlling injuries, what about Dad? Get him the right pair of shoes and he’ll thank you as knee pain, hip pain go away. Many forget about the benefits of our cooling craft fitness apparel, why not get a shirt for Dad? Even if he isn’t out running the Buena Vista roads, our Craft shirts are a great way to keep Dad cool on the boat, on the beach, and even working in the yard! Hats for the family bike ride, even our Orthaheel sandals for those lazy days of summer. Fleet Feet Sports not only carries shoes and apparel for the fitness Dads but the shoes and apparel that the weekend warrior Dads will love. Stop by for Father’s Day suggestions or make it easy on yourself and purchase a gift card and let Dad get what Dad WANTS!

How fast can a human being run?

2010-06-14T04:53:00.000-07:00

The fastest a human being can run is 27 miles per hour. The fastest ever recorded was Usain Bolt in the 100m, during his 9.58 second run, his speed averaged 23.3 mph but during the 60m stretch he increased it to 27mph. The strange part is that there isn’t much distinction between faster animals – cheetahs, dogs, ostriches, their tendons and muscles are not much different from ours.

Another surprise is that it doesn’t matter how many legs you have on your speed. The key to speed is now how fast the legs move but the force they exert on the ground. In a study, the slowest runner of the group repositioned her leg the same way Donovan Bailey repositioned his leg. A fast animal can exert 2.5 times their body weight in force on their feet. Human beings at this time can exert 4 times their body weight on their feet. Researches see our speed increasing by 5% as muscles get stronger.

Why are sprinters more muscular that distance runners? Distance running is more cardiovascular running that sprinting. The most important part of the body is the heart, not the muscles. A 100 pound antelope can run a marathon in 45 minutes compared to our marathoners clocking in under two hours because that antelope has a heart twice the size of ours, it increases the number of red blood cells in the system.

Sprinter, distance runner, recreational runner-it’s all in the genes. Let us make sure you have the right equipment on your feet.

Is Competitiveness Gone from Kid's Sports?

2010-06-08T03:24:00.000-07:00

My son competed in his first Kid’s Triathlon this past weekend. As a parent I wanted this to be a positive experience for him. For my son’s age group, this kids triathlon was a 100yd swim, 1 mile bike, and a half mile run. The older age groups went to a 200 yard swim then to a 300 yard swim. The swim seemed long to me and they allowed the younger kids to use kick boards to help them. All the older kids were expected to swim their distance. As the older kids swam the pool, I noticed a young girl halfway through the swim at the end of a lane crying. My heart went out to her because I’ve been in that situation, wondering if I could finish, willing myself to finish. Some volunteers talked to her as she cried, then let her swim under two ropes to swim one less lap. I lost track of her as my son jumped in the pool.

He finished in 18 minutes and 49 seconds.
“Well, what did you think?”
“It was great. I had fun. The swim was really hard though.”
“Are you glad you did it?”
“Yeah, I feel really good.”

I thought again about that girl. Were the volunteers right to let her swim less than others in her age group? She recorded a shorter swim time but didn’t swim the distance. Will that bother those that swam the entire length of the pool and finished after her?

I know that this is just a kid’s triathlon, a more casual race. Was this the right thing to do?

Facebook Fast Pick!

2010-06-04T03:14:00.000-07:00

Fleet Feet Sports is starting a Fast Friday Pick in coordination with our Best 50 Running Stores Campaign! Here's the deal:

Go and vote for us www.competitor.com/50best

Print off your confirmation sheet, then come into the store on Friday and receive a 50% discount on a single pair of socks!

50 Best Running Stores, 50% off....can't get any better than this! Vote today!

5 Reasons TRI4WOMEN is RIGHT for YOU!

2010-06-02T04:00:00.000-07:00

1.. You’ve done a triathlon, now you want to do it right! This training series not only gets you in shape for the Ramblin Rose Triathlon, but it helps you train RIGHT, get ready for race day the RIGHT way. Learn tips and tricks, learn how to transition in a jiffy, or just learn how to perfect your swim stroke, TRI4WOMEN perfects your race day!

2. You want to be fit, you want to surround yourself with fit people. Meet other women who want to be fit, learn how to train with them. We’ve watched people join together in our training series then continue as fit partners for the love of the sport and the love of exercising. TRI4WOMEN is a great way to meet others in the community and train with them after race day!

3. You have a bike and it’s gathering dust in the garage. Let Ken’s Bike Shop show you how to use your bike efficiently! When to change gears, how to climb hills, how to change a flat-Ken's expertise is a great way to get the bike out of the garage and have FUN on it!

4. You are a procrastinator. You’ve talked about doing a triathlon, but then let things get in the way of your training schedule. TRI4WOMEN's great motivational coaches keep you excited about training. They keep you on schedule and motivated to train. Plus putting yourself on a schedule where people are expecting you to show up is a powerful way to make it to the pool, to the track, to the bike course.

5. You’ve never done a tri and want to try. Train with Fleet Feet sports and let us get you to the starting line. We motivate, we challenge, we celebrate when you cross the finish line. Ladies, this is the best way to conquer the Ramblin Rose and become a triathlete!

Need any more incentive? Sign up today!

Help us win 50 BEST RUNNING STORES!

2010-06-01T05:28:00.000-07:00

Fleet Feet Sports is reaching out to all customers to vote for us as one of 2010’s 50 BEST RUNNING STORES. We need your votes! This award is given out annually by Formula4Media, the industry’s media leader. The selection process of the 50 Best Stores begins with stores being nominated by consumers and members of the trade. Nominations are edited, and then more than 100 stores will be mystery shopped and “rated” by Franklin Resource Group, the leading retail merchandising company serving the sporting goods market. Stores are also evaluated based on ratings from vendors and their involvement in and support of the local community. Emily, Keith, and the Fleet Feet Sports staff are so proud to be part of the fitness community in the Triad and hope you will continue to show your support by casting your vote for us!

www.competitor.com/50Best

Everyone has that FIRST Triathlon!

2010-05-28T11:13:00.000-07:00

Here's a story about one:

I’ve done the road races, I’ve run the marathons. I want to challenge myself. Why not challenge myself? So I sign up for a triathlon-a swim, bike, run event. I could stand quiet when people ask, “You’re doing an Ironman?” I too thought this was the only triathlon but there are other-much shorter-events for those of us that just want to get our feet wet-literally.

My first thought about this.....What have I gotten myself into? I didn’t realize that it was all about the gear. I show up with my mountain bike and everyone has the nice road bike. One guy says to me, "nice kickstand". I just laugh. Everyone is setting up their transition area, the place where they transition from the swim to the bike. I decide that I need to do that too. I remember everything I learned from Fleet Feet as I lay out my towel, put my shoes on it, my socks in my shoes and I'm done. Everyone else is fiddling with a mountain of gear, putting air in tires, adjusting multiple water bottles. I play with my towel a little longer to look busy.

Now its go time. I'm at the back of the pool and watch people go in 15 sec intervals into the outdoor unheated pool. This is not the first time today I say a prayer. My first prayer was arriving at 7am and putting a toe into that outdoor unheated pool. I'm watching all these people swim wondering again about my sanity at sign up. My husband shows up with the boys and I feel better talking to someone rather than myself about how crazy I am to be here. I wait for my wave to go. When it's time, I jump in the pool and yell, "Holy Smokes!" Someone asks me if this is my first triathlon, I try to say “Yes” but my teeth are chattering. A girl explains the etiquette, “If you want to pass me, tap me on the foot then I’ll wait at the wall so you can pass.” I say, "Oh that's OK honey, I don't think you'll have to worry about that. I'll be too busy swallowing pool water to find your toe!" Swim went well, stumbling out of the pool like a drunken sailor all I can think is that the hard part is done.

Then came the transition. I have to run wet across gravel...did I mention gravel...to my bike and towel and try to get shoes and socks on wet feet! I track mud all over the towel I am supposed to dry off with and spend what felt like an eternity trying to get my socks on. Off and running (with a wayward stone sitting in my shoe) to the bike course, my chain falls off the bike as I leave the transition area. This is my "Oh Sh*T" moment because I have no idea what to do.

The Lord is watching over me and before I know it, the chain is fixed and I’m on my way. I don’t realize that I'd wiped grease all over my face until halfway thru the bike. That’s going to make some good pictures. My sweet husband thinks I got lost on the bike course, but they are cheering as I come back. I felt like I got lost too and even ask a volunteer if I am the last one. She assures me there are other lost bikers behind me. My biggest fear in any race is to be the last one with the police car following me back into Tanglewood. There are a few hills, the last one a challenge as I swear I’m leaving a partial piece of my lung on the road trying to get up it! But I finish the bike and end up in the transition area. A quick energy gel, hat and off to run.

The running is the easiest, I’d done this before. In triathlon speak, the transition from Bike to Run is called a “brick.” I think it is short for bike-run but maybe it’s because my feet feel like bricks as I try to run after biking. Lucky it’s a short run. The first mile I feel like crap, the second I wondering how I can still feel nauseous, and after the third mile it’s done.

I finish in 1 hr and 45 min, 15 minutes under my projected finishing time...considering I didn't know what in the heck I WAS doing. It is exhilarating. I am so excited that I DID it that I'm already calculating all the gear I’m going to need for my NEXT transition area. I understand now-it’s all about the gear. Have you got the right gear? Fleet Feet can help you!

What have YOU seen on a run?

2010-05-26T03:23:00.000-07:00

Facebook status update from a runner: "Saved a bird today on my run! Found a hawk hit by a car on Walker Road. Took of my shirt threw it on the bird, picked it up and ran the last mile home with the bird under my arm. Got ready to call Wildlife rehab but it must have been stunned because it awoke under the shirt and flew away (enter me screaming like a little girl as the bird moved.)"

Everyone has that story, something strange you’ve seen on the run. Sometimes it makes you run faster as you pass it like a deer leg sitting by the side of the road out in the middle of nowhere. (pondering how did it get there, where’s the rest of the deer, if something ate the deer is it hiding in the bushes looking for me?) To the outright outrageous, like a man running ahead of you in WAY to short shorts without any type of support! (Is that what I think it is? Oh my goodness, it is! Do I say something? There it is again! Don’t look, don’t look, don’t look)

It’s fun to swap these stories after a good run, these little things are what makes life interesting and why we lace up the shoes and step out the door. Much more interesting than the treadmill and watching TV. These experiences add color to what we thought when we started was going to be a mundane, long, lonely run. What about you? Have ever seen something that made you pause on YOUR run? Want to swap stories?

Have you found your "sweet spot?"

2010-05-24T04:48:00.000-07:00

What is your running form?

Take your shoes off and run a little bit. What do you find? Your gait is different? You feel lighter on your feet? Your posture has changed? Most runners find that just a few steps barefoot they change from heel striker to mid to forefoot striker.

Enter Newton Natural Running Shoes, the way for runners to achieve that “natural” gait. If you’ve had injuries and issues with your running, tried inserts, tried different shoes, tried everything, think about Newton Naturals to get your body back to its “natural” state. Newton Naturals are designed to help you find your “sweet spot,” the optimal way for your foot to hit the surface and help you run injury free. Getting your body back to the way it wants to run is the natural way to run.

According to the book, Born to Run, humans are designed for distance running. “That was the real secret of the Tarahumara: they’d never forgotten what it felt like to love running. They remembered that running was mankind’s first fine art, our original act of inspired creation. Way before we were scratching pictures on caves or beating rhythms on hollow trees, we were perfecting the art of combining our breath and mind and muscles into fluid self-propulsion over wild terrain.” Getting back to basics helps you remember what it was like to run like a kid, to enjoy it without the nagging injuries.

Find your natural state with Newton Naturals and get back to enjoying your run! Stop by the store anytime and find out if Newton works for you!

5 No Nonsense Tips for Exercising in the Heat

2010-05-19T03:42:00.000-07:00

We can’t emphasize enough how important it is to take care of yourself when exercising in the heat. Here are five basic tips, some you may already know – they’re just a reminder to take care of yourself!

1. Get acclimated – if you have a race than promises sultry weather try to travel to your destination ahead of time to get acclimated to the temperature if possible. Depending on the temperature change it can take 14 days to get used to the heat.

2. Stay hydrated – we can’t emphasize this enough, your body regulates its temperature by sweating and if you don’t have enough fluid in your system you can’t sweat which means you cannot regulate your temperature. Nobody wants to say it but if you go 4-6 hours without eliminating then you’re dehydrated.

3. Take it Easy – if the temperature is over 90 realize that it may not be your best workout and be good with it, you’re out there. Do your best and as your body gets used to warmer weather your performance will get better.

4. Be Crafty – wear light breathable clothes like our Craft line, get the moisture away from your skin and let your skin breathe. If you wear a protective hat during the summer, take it off during rest stops to let your head breathe and cool off. If you don’t wear a protective hat, remember that you NEED sunscreen for your scalp as well as the rest of your body!

5. Be Smart – use common sense, if you start feeling bad get inside to lower your core body temperature. Don’t start something new or try a new route if the day looks particularly steamy. Wear the right clothing and protect your skin with sunscreen. Most of all keep putting in all the liquid you’re sweating out.

Workout right and you’ll be as happy at the end of that run as the beginning! What are your summertime exercising tips?

Want a watch that trains with you?

2010-05-17T03:43:00.000-07:00

This Thursday, the 20th Fleet Feet Sports will hold two clinics for our Garmin line of GPS watches. These clinics are designed to help those without Garmin products understand their significance in helping athletes train to those WITH Garmin products understand all the great features and use them to their fullest.Our first clinic from 7-8pm is the Garmin 310XT. The 310XT is the ONLY fully waterproof GPS unit offered by Garmin and is the triathlete’s dream.

The 310XT tracks bike and road miles and sends them wirelessly to your computer. Tracking distance, pace and optional heart rate , the 310XT goes effortlessly from bike to wrist for easy transitions. The 310XT has the longest battery life, 20 hours, and is waterproof up to 50 feet, so this watch not only looks good but stands up to the workouts for everything from a Sprint to Ironman. Take advantage of a $50 rebate on the 310XT now through 8/1/10!

From 8-9pm, we’ll showcase the Garmin 405 & 405CX Forerunner. Each run is unique, that’s why the Forerunner 405 can log those miles with you, recording date, time, distance, pace and optional heart rate. Data is send to your computer when in range and stored to help track your training progress. Don’t have a running partner? Use the Forerunner’s Virtual Partner with your stored data and race against yourself for improved performance and time! The 405CX offers calorie tracking and comes with a softband for those that prefer a snugger fit. The 405 and 405CX are sleek and comfortable with a bezel design making looking at and adding data easy. Take advantage of a $50 rebate on the 405 units, now through 5/31/10!

RSVP for either clinic at http://www.fleetfeetwinston-salem.com/ under the events section. If you own a Garmin unit, be sure to bring it with you!

Put a HAMMER to your hydration!

2010-05-12T03:46:00.000-07:00

While not everyone sweats at the same rate as their exercising comrades, it is essential during those long training sessions to make sure you are replacing fluids as you sweat them out. 2 or more percent loss of body weight due to perspiration can cause a drop in blood volume according to some studies, this makes the heart work harder and can result in muscle cramps, dizziness, fatigue.

Remember everyone does sweat the same way, use our blog about sweat to determine your sweat ratio, then experiment with hydration during working out to find what’s right for you. · Here. some basic guidelines for fluid replacement:

2-3 hours prior to exercise, it is a good idea to consume approx 15-20 oz of fluid, followed by 8-10 oz 15 to 20 minutes before you start.·

During exercise, consume 8-10 oz for every 15 to 20 minutes. If your workout continues past 90 minutes add in a Heed Sports Drink every 30 minutes. Hammer HEED is a good during exercise sports drink.·

After exercise, weight yourself to find fluid lost, drink 20-24oz of water for every pound lost during your working, follow within 2 hours with a 4:1 carbohydrate to protein to replace Glycogen stores. Good choice is Recoverite from Hammer Nutrition.

We all know how awful you feel when you don’t get the hydration right, stop by the store and we’ll help you with our line of Hammer Nutrition products and how to develop the right system for your exercise needs.

I'm melting......

2010-05-10T03:48:00.000-07:00

Did you know that the average person has 2.6 million sweat glands? If you’ve been out on the road running or biking, you’ve probably been using ALL of them. The old school of thought used to be “drink, drink, drink,” meaning you can’t put enough water in your system during exercise! The new school of thought is, “drink with electrolytes” because too much water without them can cause a condition called Hyponatremia. Hyponatremia, also known as low sodium concentration or water intoxication, occurs due to prolonged sweating coupled with the dilution of extracellular sodium caused by consuming large amounts of fluid with low or no sodium. Drinking fluids with electrolytes like HEED help keep your body’s balance during exercise sessions.

So during those long endurance sessions how much are you really sweating? An average person sweats between 0.8 to 1.4 liters (roughly 27.4 to 47.3 oz.) per hour during exercise, the size of the larger bike water bottles. Compare to Alberto Salazar’s recorded highest ever sweat rate (125 oz per HOUR) during his training for the Olympics in 1984!

To determine how much YOU sweat, weigh yourself prior to one hour of exercise, and then weigh yourself afterwards. If you didn’t drink anything or use the bathroom then the difference is your sweat rate-for each pound lost you lost 15.4 ounces of fluid. If you did consume fluids-ADD in the fluids consumed, then SUBTRACT out an estimate of a trip to the bathroom. Don’t forget to record the temperature and humidity AND record for swimming, biking and running because sweat rates for each sport vary.

Do you know your sweat rate? Coming up we’ll tell you why it’s a good thing to know!

Moving From Competitor to Spectator....

2010-05-07T06:49:00.000-07:00

After racing for several years there’s been a few revelations along the way. First, I know that I’ll never win a race, I’ve stood there in the front thinking that I’m a Kenyan then as a wave of people pass me, it’s pretty obvious that I’m NOT a Kenyan. I never expected to feel such joy when I became a spectator of a race.

This time as spectator I became in the inner workings of the race rather than just showing up at the starting line and working toward a PR. I spent time getting people excited, talking people into starting a training program, working with people to keep them ON their training program. It felt good to see them hit small milestones all in leading up to the big one.

On race day, I felt the usual rush at the end that some people call “runner’s high.” This time it was different, my time was WAY off my time from the last time I ran the race. My “rush” came when I watched people of our team cross that finish line, some of them for the first time! The accomplish was not just another race put in the books but, watching others that at the beginning said they could never THINK about doing a race, running over that finish line with tears flowing from their eyes. We stand by the sidelines watching people high five them, cheer them on, congratulate them on their finish. They don’t see us standing there, clapping for them enjoying watching their rush of joy almost like it’s our own.

When you move out of competitor into spectator, the race is that much sweeter because just like everything else as you get older you learn that it’s not about you. When you serve rather than request to be served the rewards are more than that quick endorphin rush of crossing the finish line, they’re sweet feelings that last forever.

When have you been a spectator and not a competitor?

You grew in our hearts......

2010-05-05T02:51:00.000-07:00

As mother’s day approaches, let’s join together and help a mother’s wish to Bring Her Kids Home! The Williams family is trying to adopt two children from Rwanda and is in need of our help! The adoptions are estimated to cost 30,000 so Fleet Feet is holding a “Bring The Kids Home” run this Saturday in honor of Moms all over the world and two little children waiting in Rwanda for THEIR Mom! You can stop by the store anytime to make a donation or just bring what you can to the run Saturday morning! Our Run Like A Mother shirts are in! Technical in three cool colors, this is a great gift for Mother's Day and ALL proceeds go to the Williams family! We’ll do the run Fleet Feet style with our party stops! We think we’ll get to that goal and send the Williams family to Rwanda!

A family that adopts is a special family, they are opening not just their home but their hearts to someone they’ve never met! Right now there are two little children in Rwanda wishing they had a Mom, not knowing that there’s a Mom right here in Winston Salem that already knows about them!

As Moms we know the children that grew in our bodies, but the ones that grow in our hearts through adoption are that much sweeter! Help us BRING THE KIDS HOME! RSVP for the run at http://www.fleetfeetwinston-salem.com/! Bring your Moms!!

Fitness Tips - How to survive that open water swim...

2010-05-03T02:29:00.000-07:00

Head First – jump in with both feet, the only way you’ll get used to open water is swimming in open water. There’s a big difference when you look down into murkiness for a black line to guide you, it’s not there! Get used to rotten leaves in lakes, ducks and their accompanying “stuff”, something touching you as you swim so there’s no “girl like squeal” your first open water race. You’ll also learn pretty quickly that you have to “sight” swim, bring your head out of the water to sight where you are going, which in the beginning means lots of swallowed water with waves and such, practice, practice, practice.

Head First, not Ego First – make sure your practice swims are supervised. Don’t think, “I can do this” and just jump in a lake alone. Anything can happen, so bring a friend to read a book while you practice, or better yet bring a group of triathletes and practice swimming together. If you can’t do this, find a place with a lifeguard.

Bubbles – if you are swimming with a group, look for the bubbles of the person swimming ahead of you and follow their bubbles to try and swim straight. This does not mean stop checking your position during the swim, it’s just less head lifts to sight your position.

Bilateral breathing – we all have that favorite side we breath from, since pool water may be better on the stomach that ocean or lake water, practice bilateral breathing (breathing from both sides) this will help you with waves, you can switch sides is the water is hitting you on one side of the face rather than drinking a gallon of ocean water.

The best way to get over a fear of open water is to jump in, literally. We can’t guarantee that you’ll be comfortable race day but we can say that you’ll feel a bit more confident with the above practice under your belt.

Race Day Friends...

2010-04-30T03:04:00.000-07:00

Now that our No Boundaries Friends are moving into the 10K training class, let us tell you about a special club out there on race day. It’s a different set of friends that you see several times a year called, “Race Day Friends.” We’ve been out there, standing around in the starting line and seeing a sea of familiar faces.

My race day friends have moved from a general “hey, how ya doing,” to a more competitive bunch. We started off patting each other on the back each race then realized that we’re finishing around the same time. That moved to realizing that we’re finishing CLOSE together on race day, now we’re looking at each other as our finger moves to the start button on our watch as the gun goes off.

The best part of race day friends is they challenge you to be better, when you are running with them you’re either running faster than you normally would keeping up with them or they’re doing the same thing to keep up with you. My last race finished with a sprint I would never have done had I not had a race day friend breathing down my neck throughout the entire race, only to finish 3 seconds ahead! (bragging rights for one year on that one). Another friend was there telling me to get my butt in gear during a swim and I did finish sooner than I expected.
So if you haven’t said hello to those same people you see race morning, take the time before you jog up to the starting line and lay your finger on your watch. You never know, you may get a PR trying to beat one of those Race Day Friends!

Hey, veteran runners, what are your stories of Race Day Friends?

No Boundaries Spring 2010: Hang on to your fork!

2010-04-29T12:15:00.000-07:00

A tribute to our Spring 2010 No Boundaries Runners and Walkers.

You have all sat around a big dinner table at a large family gathering and have listened to an aunt, grandmother or mother say, “Hang on to your fork! Dessert is coming!” No Boundaries participants: We applaud you on a fabulous season and an outstanding race, but this is just the start of your journey. So here is a fork, because whether you walk, run, practice yoga, ride bikes, or climb mountains… the best part is still ahead!

You signed up to do
this No Boundaries thing
not knowing just what
the next 12 weeks would bring.

With slight hesitation
you dove in head first,
wanting the best
but expecting the worst.

You sat and you listened
as one cocky young blonde
claimed we'd never miss practice -
boy was she wrong!

Because sweet mother nature
had a much different plan --
it was two weeks of snow
before we walked or we ran!
But when we finally got started
on that slick frosted track
it was full force ahead
without looking back.
We trained up big hills
all over town...
but each hill we ran up
we soon ran back down.
And each week after running
and walking for miles,
we spread out on our mats
our faces covered in smiles...
...for pushups and planks
and crunches galore.
When coach said, "We're done."
we cried out for more!

..or maybe not quite..
But as your No Boundaries Coach
there are a few things I've learned,
and my unending respect
you have undoubtedly earned,
Because you overcame the odds:
It seems that No Boundaries of 2010
is the year of participants
unwilling to bend
or to break under pressure
or tough circumstance -
I guess when y'all trip in life
you make it part of the dance!

I know just a few stories
of challenges you faced.
And your response to these challenges?
"There is no time to waste!"

Because right after surgery
or a hospital stay
you were back here at practice
and leading the way.
For some of you training
was done with great pride
in honoring a loved one
who had recently died.
Others rediscovered
old injuries
but would not be stopped
by those crabby old knees!

And some of you could have
used kids as an excuse,
but instead you pushed strollers
forming a train and caboose!
It seemed that nothing could stop ya
No Bo Twenty-Ten,
and I know you'll push forward,
this isn't the end!
With each training class
we have one message to share,
but No Boundaries Twenty-Ten?
You guys are rare!
We worry with some groups
when we’re at season’s end,
that their faces and feet
we won’t see again.
We worry they’re done,
moving on and away.
But No Bo Twenty Ten?
You’re with Fleet Feet to stay!

Whether you’re at practice next week
or later next fall,
whether it is Tri or 10K
we know all y’all
will hang on to your forks
because when the main meal is done,
dessert is on the way –
Yep – the best is yet to come!

I can do anything for 30 minutes....

2010-04-28T03:00:00.000-07:00

This is a great philosophy for racing and life. Moving past the fast moving shorter races into the endurance races requires more mind games. It’s easy to stay focused and in your element where there are lots of people cheering and a finish line under 30 minutes from the starting line. Longer races however, require not only physical toughness but mental toughness-when you get out on that lonely road all by yourself, it takes a lot to keep going and make it your strongest race!

Muscles are screaming in pain, cramping because they are VERY unhappy with what you are doing, you’re out where no one can see you, why not just walk a little while? You know you can run the entire race but the body is trying to trick you into getting some rest saying, “Just a short walk to stretch things out then we’ll hit it hard again.” If you don’t want to regret your performance at the end of the race and know that you can do it then use this mantra, “I can do anything for 30 minutes.”

Putting your mind into the time and setting a distance is a surefire way to find that finish line strong. If out in the country, pick a point and tell yourself that you’re going to run to that mailbox, or that water tower, or that barn then stick to the plan. You’ll find that once you reach that goal, you’ll feel good and ready to set another one, “I’m climbing the hill to the house at the top.” Your mind is stronger than your body when it comes to being tough, the muscles want rest but you know they can keep going. Set another goal and tell yourself, “I have a 10K or a 5K or 2 miles left, I can do anything for ….length of time.” Put your mind in the zone, set a watch if you have to just get to that time limit, and then march onto the next one.

Mind games (on your body not your significant other)to get across that finish line is just one of the things we teach in our 10K training program! Have you signed up today?

What type of mind games do you play on the longer races?

Find the PERFECT Sports Bra!

2010-04-26T02:58:00.000-07:00

Have you ever wondered what goes into a bra fitting (guys, you can skip to the next post now). We thought we would answer those questions and educate you ladies out there about why no sports bra is created equal (any why some of you wear several at once). Here are a few facts:

1. Fleet Feet Sports carries sports bras from the 32A to the 52DD –yes that’s right, the 52DD-there is a sports bra for you!
2. The weight of your breasts by size ranges from a B cup adding 1-3lbs to a DD cup adding 9-12lbs! That’s why a good fitting bra is so important!
3. A sports bra should be fitted based on cup size, torso size, and body tissue-that’s why the one you bought right off the rack without trying on doesn’t feel right or rubs the wrong way!

At Fleet Feet, we have a science to finding the right size then many different styles to make sure you have the right fit. We measure in your everyday bra-your rib cage then loose cup determines your size and then based on body type we choose several different styles to try on! Yes, we know sports bras can be expensive-that’s why with our measurement system we make sure you buy what fits so you’ll get use out of that investment. Make sure you have the time for a proper fitting, we’ll record your size and style choice so you’re in and out the next time you need a new sports bra.

You don’t have to know your ABC’s and DD’s, we’ll take care of that for you.

Everyone at the starting line has a story to tell....

2010-04-23T02:58:00.000-07:00

Tomorrow our No Boundaries Folks will bring their stories to the starting line of the Heart and Sole 5K! We are do proud of them for their commitment to this program and especially their commitment to themselves! It’s been hard work but their enthusiasm and determination will take them past that starting line and confidently across the finish line.

We learn in life that there are No Boundaries, there’s nothing stopping you when you put your mind to something, when you are determined to do it. Your success isn’t good luck, never call it luck, it’s your hard work. When you are standing at the starting line anywhere in life, pat yourself on the back for just getting there, then grit your teeth put in your best performance and make it across the finish line!

So No Boundaries Folks, look around at all the friends at that starting line, some there for the first time, some there for a personal record, some there because they had nothing else to do on a Saturday morning except run. High five your friends from the group because through the rain, snow, sleet, and even beautiful weather you made that commitment to being fit, to running a race and seeing it through to the end.

What stories are you going to tell after this race?

Thoughts from Boston from one tripped up runner

2010-04-21T09:18:00.000-07:00

“If you trip in life, just make it part of the dance.”

I saw this quote on a decorative sign at a street vendor’s cart in Boston…. And from the past few weeks of my running life, it somehow seems fitting.

One week out from the my participation in the 2010 Boston Marathon I ventured out for a lovely 15 mile run, which was also the last run of my 20s. I ventured into my 30s prancing through the streets of Winston-Salem, and having the run of my life I bounded around the corner onto a relatively quiet neighborhood street, when somehow my feet had a fight with one another and I hit the pavement in a glorious and memorable face plant. Yep – I had tripped. Maybe this should have been a sign of what was to come.

I shook off the fall – even finished the run a bit scarred and battered – and blazed on through a week of filled with birthday celebrations and pre-race preparations.

One week post-fall I ventured to Boston to run the race of my life. Well… that was the plan.

The plan started out great on paper. The first 10 miles were right on pace – and in fact – the first 13 seemed okay. But at mile 8 my body was having a pretty loud conversation with me that maybe I should have considered my face plant as a sign.

Things unraveled. The short story: I did finish (YAY), not at all where I wanted to (bummer), I spent a considerable amount of time with the medics (thank goodness for patient medics!), and I learned a lot long the way.

I learned that life and running are very similar. Curveballs will come your way, and despite your amazing amount of grace, preparation, and training, you just might trip. But I learned that tripping is okay. No – I am not so rose glassed ever the optimist type who won’t admit when things really stink. Tripping DOES stink. But when you trip up you really appreciate the moments when things go perfectly well, and you appreciate the people who love you whether you bound gracefully through the trails or face plant from time to time.

So yep – I tripped. But I am going to make it part of my dance.

As for the next marathon? Ha! When pigs fly!

Why is Heartbreak Hill called Heartbreak Hill?

2010-04-19T03:28:00.000-07:00

More Boston Marathon Facts for Stacie’s Run:

The race starts at 10am this morning.

The marathon capped at 25,000 runners from every state in the nation and 50 countries. The race record is 38,708 during their 100th anniversary year.

Over half a million spectators expected to line the course – that’s a lot of cheering!

The Boston Marathon is the second biggest single day sporting coverage behind the Super Bowl.

In 1975, Boston became the first marathon to include a Wheelchair Division.

Last year, the top three elite women’s runners were separated by on nine hundredths of a second at the finish line.

In 2007, Boston initiated a wave start with the first wave starting at 10am then the second 30 minutes later.

1972 was the year women were allowed to enter the race.

Heartbreak Hill is called that because in 1936, on this hill defending champ John Kelley caught race leader Ellison Brown, giving him a pat on the shoulder as he passed. This lit a fire in Brown who then passed Kelley and win effectively “breaking his heart.”

Most runners know Heartbreak Hill for it’s testing of runners who “hit the wall” on the hills of Newtown and this is the last climb at miles 20 and 21. 88 foot vertical climb. So muscle stores of glycogen are likely depleted at this point.

Beautiful day for a race, think of all the runners at 10am this morning as they run the “race of their life.”

Run, Stacie, Run

2010-04-16T08:14:00.001-07:00

In honor of our run coach traveling to Boston for the BOSTON MARATHON, we thought you'd enjoy these interesting facts about the Boston Marathon:

1. The Boston Marathon is held on Patriots Day - the third Monday in April celebrating the battle of Lexington and Concord in 1775, the first battles of the American Revolutionary War.

2. $806,000 PRIZE PURSE AT STAKE: The total prize money distributed among the winners of the 114th Boston Marathon will be $806,000. How much are you gonna win Stacie?

3. 4 Olympic Champions have won Boston - Fatuma Roba (ETH), Joan Benoit Samuelson (USA), Rosa Mota (POR), Gelindo Bordin (ITA)

4. Legendary John A. Kelley started a record 61 Boston Marathons and finished 58, his last one at the age of 84.

5. The Boston Marathon was first run on April 19, 1897, its original distance was 24.5 miles and had a "field" of 15 runners.

Now, lace up your shoes Stacie and get those Fleet Feet Running!!

Spring into our New Sandals!

2010-04-15T05:13:00.000-07:00

“Our feet are our connection to the earth and our body rests upon them, everything happens from the feet up” –Andrew Weil

Remember the days when you ran around in sandals and enjoyed the fresh days of spring into the warm days of summer? Most runners don’t wear flip flops or sandals as much due to the need for more support on the foot. Sandals without support contribute to all the aches and pains we feel in our feet, legs and back during warmer months. That’s why we added Orthaheel Sandals to our store this week for Spring and Summer. Designed by Australian podiatrist Phillip Vasyli, Orhtaheel is a sandal with an orthotic built in to provide support and fun!

Orthaheels are recommended Dr. Raymond Weil, help reclaim your body’s natural foot print by restoring the foot’s alignment, putting it back in a neutral state. This gives us the stability and support we find in our running shoes with the fun of sandals. Podiatrist designed and tested, Orthaheels are great sandals for those with moderate to excessive pronation, those with heel pain or plantar fasciitis, all types of athletes! Come on in and try the sandals on and find out why many runners/walkers are dancing in the Orthaheels because they found the fun of sandals with the functionality of Orthotics. Orthaheels are available is a variety of colors and sizes-get yours today!

Fitness Tip Of The Week: 5 things NOT to do when exercising in the heat:

2010-04-12T02:45:00.000-07:00

Think NO PAIN/NO GAIN – in the heat listen to your body’s signals, if you feel ill, stop and cool down. All heat related illnesses come with warning signs, make sure you are aware of yours!

Use sweating to lose weight – sweating only contributes to losing water weight not weight loss. Use exercise and a good diet for weight loss.

Think you don’t need fluids when swimming – swimming is just like any exercise; you need to replenish fluids after a swim workout.

Jump right in front of the air conditioner after a long workout on a hot day. Try to cool down slowly, take some ice cubes and rub them on your wrists and the back of your neck.

Exercise during the hottest part of the day – the countries that take siestas during the hottest part of the day got it right, if you can plan your exercise routine in the cooler morning or evening hours your body will thank you!

Remember that it takes time for the body to become acclimated to hotter temperatures. When the weather gets hotter, take a week and exercise carefully listening to the signals your body is sending. It will help you run stronger during those dog days of summer!

Have you checked out our fuel belts? Take your water with you! What are your tips?

What was that green cloud I just ran through?

2010-04-09T03:11:00.000-07:00

As things warm up from the swirling snows of winter, we’re faced with different clouds-the swirling clouds of pollen of Spring! If you’re hit with allergies during this time of year, you could find that with pollen counts this year at RECORD levels; you’re driven inside to that “dreaded” treadmill to get your daily mileage in. Here are some tips for running on the treadmill if you’re an outdoor runner:

Put the treadmill on some type of incline-.5 to 1.0 is usually a good number, keeps you motivated and focused.

Vary the speed on the treadmill – it can get monotonous and a little BORING running at the same speed!

Change the incline frequently – this helps simulate hills if you are a hill runner.

Stay hydrated – even if it is cool indoors, you still need hydration!

Aqua jogging or elliptical machines are a great way to get that cardiovascular exercises in while trying something different!

Run on an indoor track – most say if you’re running on a track for more than one day, change your direction the next day, that way you develop strength imbalances in the hips and legs.

If you are a WARRIOR and think you can handle the pollen, here’s a few tips for the outside runners during these days of spring!

Run in the middle of the day, pollen counts are lower then.

Make sure you shower immediately after exercise to get the pollen off of your skin. Most allergic reactions happen within one hour after contact with pollen.

Run after it rains, not only is this beautiful, everything smells so good because all the pollen is washed out of the air FOR NOW.

Practice breathing through your nose, this is not only good breathing but your nose is a filter keeping the pollen out of your system!

If you are unsure of the pollen count in your area, you can always visit http://www.pollen.com/allergy-weather-forecast.asp and determine if the day is an indoor or outdoor exercise day! Now lace up those shoes and head out the door!

How do you know if Triathlon is right for you?

2010-04-07T10:46:00.000-07:00

Question to the 2009 Tri 101 Participants: How did you decide that Triathlon was right for you?

It was the best thing I could have done and I would recommend joining this program to anyone. I have said this to several people recently who mentioned the upcoming tri. I had never attempted this level of physical activity before. I had no experience swimming (I could do the basic strokes but not for years) and I'd never ridden a bike in any formal way at all. The preparation was awesome and just what I needed to feel comfortable. The camaraderie was very nice. And then, the best part might have been the perk of starting first in our group. – Barbara Page

My New Year's resolution for 2009 was to complete a triathlon and I did. So it was personal interest and desire. Your training program looked to be the best way to prepare and I signed up and it indeed was the best thing that I did to prepare. Your program helped both with the physical and mental preparation for participation which both is needed. From my participation I have now become an avid cyclist and enjoying every bit of it! - Carol Hoover

I was reassured by the notion that you could do the triathlon program and event without being a super athlete, and that you'd work toward an event that was local and small scale. – Sue Rupp

You convinced my wife that I should sign up. She later informed me that training starts in 2 weeks.

Get into shape: Since I am not a good swimmer, road biker, or runner, I am not the prototypical triathlete. I like to participate in sports and I wanted to get into better shape. I had also wanted to participate in the Angel’s Race and this was the perfect training program to prepare me.

Support group: I need the discipline of group training to ensure that I dedicate time to do my training, otherwise missing one day of individual training easily snowballs into missing a month of training. Having the dedicated group training times also helps others understand and honor my training schedule.

This was a great training program due to the content, the fellow participants, and the coaches. The training was comforting in that there were all skill levels in each of the disciplines and someone with the fastest time in one event may be in the back with me on another event. Knowing participants with better skills pushed me to improve in their events. The fact that everyone was extremely supportive often made it easier to come out.

Meet other folks: It’s always fun to meet other people with similar interests and problems and overcome those problems together. – Patrick Foley

The most intimidating parts about it for me were swimming competitively, signing up by myself, and the fear that everyone else would be in better shape / have more experience. I knew it was right for me because it was a new challenge. I love to stay active and knew that road biking was of interest to me. It was a nice transition into that world with some guided help along the way. – Kristin Roach

So now our question to you: How will YOU decide that Triathlon is right for you? Join us for the 2010 Fleet Feet Sports Tri 101 Training Program!

Change Up Your Exercise Routine!

2010-04-07T03:18:00.001-07:00

Just like bad food, your body remembers, putting yourself into the same exercise routine day after day will lead to boredom not only for your mind but for your body! Pretty soon, you’ll notice that problem spots stay as problems spots because you’re not changing it up, or maybe you’ve started noticing some hip, leg, or other problems creeping in from the same exercises over and over again.

Working towards a triathlon is a great way to all over body condition-combining a swimming, biking and running routine will make recovery time easier AND start using different muscles so exercise is accomplishing something! If you’re a runner, add the swimming and biking for better leg and upper body shape! If you’re a biker, let triathlon help strengthen your leg muscles by teaching you how to run correctly! Not everyone likes to swim, but learning how to swim is all over body conditioning! Not to mention the benefit of finally changing it up and adding not only new scenery, a totally new workout and a great way to meet new fitness friends! Starting a new exercise routine in April gets you ready for summer and (ahem!) Summer clothes!

Not sure where to start? Think about Triathlon 101 starting next Monday! This is a great way to get your feet wet (get it?) and learn not only about triathlons but start a new exercise routine. Several participants from last year’s training program have become hooked on this all over cross training, body conditioning training program. One participant who started with the Spring Triathlon (300yard swim, 15 mile bike, 3 mile run) signed up for a Half Ironman (1.2 mile swim, 56 mile bike, 13.1 run) this year! You don’t have to go that far but Triathlon 101 program gives you the knowledge of exercises needed to all over condition and train your body for race or for life!

Stop by anytime to talk with the staff or Coach Stacie about the benefits of this program, the only prerequisite is that you can swim a length of the pool and bike 2 miles that’s it! Let Fleet Feet Sports get you into racing shape and add another new set of exercises to your repertoire!

Fitness Tip - Running A City

2010-04-05T03:19:00.000-07:00

Want a better to way to explore a city on vacation? Run it! Running is the lightest sport in packing-shoes, shorts, T-shirt, gels, water-but the easiest way to REALLY see a city! This past week I spent 4 days at the beach and put over 20 miles on my feet, 5 walking and 3 barefoot! I love running in new cities because running is a way to see BEYOND the beaten path, beyond the tourist destination into the real places where people live and work.

How do you run a city? It’s easy as just getting a map – the local chamber of commerce always has free maps-and planning a route. At the beach I used the loop method making sure I didn’t get lost. I outlined a loop that took me over a bridge into the water way where I passed amazing houses, dark trees covered with Spanish moss, ran along the fence of what promised to be a beautiful garden! I listened to the familiar sounds of spring in the birds and frogs, but also include the sound of crashing waves and water as I finished this run barefoot on the beach for the last couple of miles.

In a city it’s easier to get lost, if you want to explore, find a walking tour map and use that as your guide, make note of the main road through the city and take streets off that main road, winding your way back and forth. In Wilmington, I went street by street enjoying big old houses, cobblestone streets, bricked sidewalks with fountains hidden in the corners, horse drawn carriages, the smells of coffee, food cooking and time!

If you can’t find a chamber of commerce or a map, go online and lookup a local race to the city, racing websites always have maps of the course for runners, study that map then plan your loop.
Get to know what’s outside the Main Street of USA, take your running shoes with you and you’ll be amazed at what you’ll find outside the tourist area, I’ve run through forests of cockatoos, down along the giant lilies of a pond in Tokyo, along a boardwalk at the break of dawn, spotted a bald eagle along a Pacific Coast River! Don’t forget your shoes when on vacation, what have you seen along the way?

Lillie's 5K - A Little Run With My Friends!

2010-04-03T15:05:00.000-07:00

A Little run And A Lot of Fun

I have participated in many 5k’s through my running life for various reasons, but the one I completed today will stay with me. It was held by The Lillie’s Friends Foundation, which is trying to find a cure for Pediatric Neuroblastoma, one of the lowest survived cancers of children. It was a beautiful day for the “Got Friends” run. The atmosphere was more relaxed than other races and the abundance of children running, seemed to resonate the reason for the race, to celebrate life. While running, as I read the signs about Neuroblastoma, I have to admit, it did make me sad. This type of cancer has no cause and no cure and the survival rate is 30%. The foundation’s mission is to raise awareness and fund research as well as support families who are affected by this cancer.

Half-way through the race, I received an egg, which was a simple reminder to enjoy the moment. At the end when I opened my egg, I found a small toy and a fortune. The fortune read” Hope sees the invisible, feels the intangible and achieves the impossible.”
The after-race festivities celebrated the child in us all. There were sack races and bubbles, jump houses and face painting. The band got everyone tapping their toes and the egg hunt was fun chaos! I am glad I was able to participate in the race and be one of Lillie’s friends.
My hope, which is the hope of everyone there, is to find a cure for Neuroblastoma. Until that day, I will continue to be one of Lillie’s friends, and I encourage you to do so too!

Want to be a friend?

2010-04-02T10:41:00.000-07:00

Have you heard of Lillie’s Friends?

"And we know that in all things God works for the good of those who love him who have been called according to his purpose." -Romans 8:28

Fleet Feet Sports is sponsoring a race this Saturday for Lillie’s Friends, an organization for families with the diagnosis of Neuroblastoma, a rare form of tumors usually found in young children. Lillie Boyte was diagnosed at the age of 2 ½ years old and bravely fought her disease for 10 months. Lillie’s charm, charisma and unconditional love of those who surrounded her inspired Lillie’s Friends Foundation and the Family Festival.

Lillie’s Friends Festival at Tanglewood Park starts and ends at the Steeplechase Grounds. The 5K run starts at 9am, the Kids Chase The Hare at 10:30 then a Easter Egg Hunt at 12N. Did you hear they have 5,000 eggs!!!! The Chase The Hare 1 mile Fun Run is for children 6 months to 9 years. A Family Festival follows with inflatables, magicians, games, live entertainment, crafts and raffles!

Join Fleet Feet Sports and become one of Lillie’s Friends, run a race, have some fun and find out about a wonderful foundation!

For Information on the race, visit our website http://www.fleetfeetwinston-salem.com/ or http://www.lilliesfriends.org/images/uploads/20105kFestivalFlyer.pdf
See ya there!

Why Not Give It A TRI?

2010-03-30T05:51:00.000-07:00

There are things you can try ……then there are things you can TRI! Been stuck in a fitness rut? Or been on again/off again in consistency with a workout plan? Perhaps it’s time to change things up a little and tri something new? Fleet Feet Sports is offering their Triathlon 101 Beginner Training Program starting April 14th , perfect for nervous beginners and great for newer triathletes that are interested in stepping up their game . Not sure? Here are some answers about the training program:

What if I’m a terrible swimmer? The only prerequisite for this training program is the ability to swim one length of the pool. Your coaches and trainers will take over from there. They will teach you the correct techniques, what to expect in the pool in a triathlon, how to get in and out of the pool in one piece. Just make sure you bring your bathing suit.

What if I’ve already competed in a triathlon? No problems here, Triathlon 101 teaches you the correct techniques to perfect your race day. Learn tips and tricks in the transitions from swim to bike then bike to run, get hands on coaching of your current form and technique and make sure you are at your optimum performance!

What if I’m not a runner? Triathlon 101 teaches you how to run properly and avoid injury and pain, they put the FUN back in the RUN! Some participants learn a run/walk technique that gets them across the finish line smiling!

What if I only have a mountain bike? It doesn’t matter what bike you bring to the race, your coaches will help you get the most out of your bike. Some have come with mountain bikes, some with banana seat bikes, some with beach bikes, haven’t seen any on tricycles yet, but you never know. This clinic is about YOUR first triathlon, bring what you will use and let us help you with the rest!

What if I don’t know any athletes? This is a great way to meet others interested in your sport and learn with them. Make friends at the beginning of the 8 week training session then along with the Fleet Feet coaches and staff cheer each other across the finish line on race day!

Triathlon 101 is a great way to start this year’s triathlon season. If you’ve never competed a triathlon before, use this clinic to learn about one of the fastest growing sports and have FUN along the way! If you want to perfect your race day experiences use this program to learn better techniques and tips and tricks! If you want to have fun and join others while staying healthy then visit our training website at http://www.training.fleetfeetws.com/tri-101 for more information. We’ll help get you ready for 36 North Triathlon on June 20th. Come visit us at the store if you have additional questions- or just need a pep talk!

We can all be Triathletes

2010-03-26T10:15:00.001-07:00

We All Look Dorky, and Let’s Not Forget It

From: Slow Fat Triathlete by Jayne Williams

Triathlon includes innumerable opportunities for low comedy, and I think that’s absolutely critical to the overall experience. You learn about life. You learn about yourself. And a huge part of learning about yourself is being able to embrace your own ridiculousness. Yes, you can feel heroic as you dig down deep to get up the big hill or pass the person in front of you. You can feel the spiritual transcendence of being one with your body, communing with nature and your fellow triathletes.

But when you fall flat on your ass in the middle of transition because you can’t get your cold, shaking legs out of your slippery wetsuit, it balances out the epic grandeur quite nicely. The drills we do to warm up for running look like mass practice for Monty Python’s Silly Walks competition. We crash into each other trying to get on our bikes at the first transition. And we all pee in our wetsuits, don’t let anyone tell ya different. And the contortions both men and women engage in so they can put anti-chafing creams on their various body parts – nobody looks anything but completely silly doing that. Nobody looks “good” when they’re soaked with sweat and the Gatorade they spill on themselves during the run leg. I happen to think that shiny skin-tight Lycra is a fine fabric for all-day wear, but I know a lot of my girlfriends and husband think we look, well… funny.

We look funny during our training, even funnier during our races, and our fears, neuroses, and pre-race nerves make us pretty funny, too. We worry about our fitness, about the weather, about the course layout, about equipment, nutrition, sleep – it pretty much never ends. We’re all a bunch of Woody Allens out there, right until the moment we step up to the line and hear the starter’s horn. And then we go, ready or not, fat or thin, fast or slow.

What I’m really trying to say here (again) is that life is way too short and precious to worry about what other people think when you’re out doing something. Self-consciousness is the enemy of fun. It’s the enemy of feeling comfortable. It’s the enemy of achievement. It’s your enemy. Decide right now to banish self-consciousness from your journey to triathletehood. Don’t worry about what you look like in Lycra, or whether your boobs jiggle when you run, or whether your beer belly gets in the way of your aerodynamic tuck on the bike. Remember, we all look dorky. And absolutely remember that we always think we look worse than we do. Believe that your body, like any body, was made to be moved, and that any body in motion is a glorious thing.

They say that nobody ever thinks on their deathbed, “Gee, I wish I had spent more time at the office.” Yet I hear people say to me, “I’d love to do a triathlon, but I need to lose some weight first.” Why wait? If you have any inkling of a longing to cross the finish line and raise your arms n triumph, just start now. Say to yourself, “My journey to the triathlon starts today.” It starts with a single walk or jog, or a visit to the pool you haven’t been to in years.

Take the first step today…

Tri Season is here... are you ready?

2010-03-25T09:21:00.000-07:00

88 days until the 36 North Sprint Triathlon... will you be ready? Let us help you get to there! Join us for Tri 101 at Fleet Feet Sports Winston-Salem!

Check out memories for the Spring 2009 Tri 101 Season:
TRI 101 – Spring 2009

Save Your Fork

Tonight we gather
All dressed to the nines
To pause and reflect
On our wonderful times

And we think back to April
Early this spring
When we first got together
For this Triathlon thing.

As you looked ‘round the room
At your Tri 101 peers
Across each of their faces
You could see the same fears.

Some feared the swim…
The crazy goggles and cap.
Others wondered the difference
‘tween a length and a lap.

Others worried ‘bout biking,
From the pedals to gears
About shifting and climbing
And about falling in tears.

And still just a few of you
Most feared the run
Until you met your crazy blonde coach
And decided its fun.

But all joking aside
With 8 weeks ahead
We all faced a challenge
With some feeling of dread.

And on this day in June
With the sun shining high
I am proud to applaud you
In your very first Tri.

The looks on your faces
Early this morn’
Made me realize that in Winston
50 triathletes were born.

Because you each faced the challenge
With confidence and skill
You swam, biked, and ran
With determination and will.

And when you stepped to the finish
At the end of the day
I knew in my heart
That you’re all on your way

To a lifetime of fitness –
To enter your very next tri –
To an upcoming challenge
With your limit the sky.

And so today we toast all of you
With cheer and great pride
And say “save your fork”
Cuz whether you swim, run or ride…

Today isn’t the finish –
It is just step number one,
And just ‘round the corner
The best is yet to come.

Stacie Lynn Battjes
Fleet Feet Coach
Fan of all of the Athletes in Tri 101

That Day For No Reason In Particular......

2010-03-24T05:47:00.000-07:00

I decided to go for a run. - Forest Gump

Have you had one of those days, when everything worked against you when it came to getting in your run? Something in the house broke, someone forgot their lunch and required a run to school, that extra project that just "showed up" at work when you were planning a lunch run?

Make that conscious decision to fit it in, push aside those little things and decide to go for a run. By committing to the run, we are committing to be fit. We are taking time for ourselves and will be better as a result.

How do you feel when you have that type of day AND you actually fit the run in? Not just the endorphin rush when you are finished, we ALL love that. That feeling that you beat the odds and put a few more miles on the books. That great feeling after a run is the result of "clarifying the thinking process as well as purifies the body" according to Amby Burfoot in the The Runner's Guide To The Meaning Of Life. That great feeling is the result of connecting with the Earth in rhythmic footfalls, getting away from everything to "broaden our thoughts." A Yale professor once said that we think so well on the run because it's an activity that doesn't require any skill, you're not caught up in holding the bat just right, or planning where the golf ball is going, you're just running. Without all this technical thinking, our clear mind has a chance to THINK.

That is why you carve out that time no matter what. You lace up your shoes and hit the road, the trail, the treadmill, because when you come back you'll feel better about yourself AND have clear thoughts about the tasks ahead. Getting that run in also makes that lunchbox, that project, that meeting that much more pleasant. You're ready to get back at it again because you feel refreshed.

Have you ever had to overcome obstacles to get out and run? Have you ever had a day where for no reason in particular you decided to run? What were your results?

Letter from Coach Stacie to North Carolina Marathoners

2010-03-22T10:19:00.000-07:00

Enjoy today! You are a marathon runner!

I hope that your family and co workers are showering you with praise over your fabulous weekend of running. They should be. You all did great. Enjoy their praise and soak it up. Don't diminish what you have done -because every person who says "congratulations" isn't just congratulating you on your race this weekend.. They are congratulating you on the countless miles of training that you have done to get to this point. So whether the weekend's race went better than expected or was more challenging than expected. whether you flew through the finish or hobbled through the finish. you have done something amazing. And if for one moment you question just how amazing the 26.2 distance is, then check this out:

The modern Athens Marathon commemorates the run of the soldier Pheidippides from a battlefield at the site of the town of Marathon, Greece, to Athens in 490 B.C., bringing news of a Greek victory over the Persians. Legend has it that Pheidippides delivered the momentous message "Niki!" ("victory"), then collapsed and died, thereby setting a precedent for dramatic conclusions to the marathon.

So enjoy today and being showered with praise. And don't be the person who shrugs it off and says "oh - it wasn't that great". or "oh - it wasn't as fast as I wanted". or "oh - it was no big deal." It was a big deal. You ran further than most people are willing to drive for a commute to work. And you had the dedication to train long enough and hard enough to do it right.

I'll stop babbling now so you can look up from your computer to listen to your next coworker, friend, or family member tell you how great you are. Just smile and say thanks - cuz you really are!
Coach Stacie O'Battjes

Monday Morning Fitness Tip – 5 easy way to improve your health

2010-03-21T17:47:00.000-07:00

1. Drink Water – take a sip of water and you’re on your way to a healthier lifestyle. Water helps to not only hydrate your system but the number one reason for a headache is dehydration.
2. Mindful Breathing – take a few deep breaths, become aware of the air moving into your lungs then moving out of your body. This will help clear any stress of the day and help you feel more revived.
3. Train for Strength – Building muscle not only increases strength but also boosts metabolism. Strength training also slows the aging process, add strength training to your routine 2-4 times a week.
4. Pack Snacks – by making and packing your own snacks, you know exactly what’s in there – not something from a vending machine. Packing snacks also allows you the choice of organic items.
5. Have Fun – exercise shouldn’t be a chore, it’s benefits are seen years down the road. Find something that works for you and schedule it in, make your workouts fun and you’ll find yourself looking forward to that time every day.
These quick and simple tips help improve your health and wellness. What little tips do you have?

We need to file complaints against Tony Kornheiser of ESPN for advocating running over cyclists!

2010-03-19T08:27:00.000-07:00

Recently Tony Kornheiser of ESPN went on a rant against cyclists going as far as advocating running over them.

Some of his comments included:"Run them down, like Wile Coyotes, run them over. Just stay on the right. Stay on the right.""And they all wear...my God...with the little water bottle in the back and their stupid hats and their shiny shorts, they are the same disgusting poseurs that come out in the middle of a snow storm with cross country skiing on your block. Run them down."

I have just filed a complaint with the FCC. I would ask all of you to do the same. Given the recent death of Adam Little, we don't need people like this on the public airwaves.

To file a complaint go to: http://esupport.fcc.gov/complaints.htm

Click on the radio button: Broadcast (TV and Radio), Cable, and Satellite Issues.Proceed to the next page.

Click on the radio button: Unauthorized, unfair, biased, illegal broadcasts (does NOT include Obscene, Profane or Indecent material) This does however, include "Broadcasting threatening or intimidating statements about an individual or group."

Proceed to the next page and select the online form. Complete your consumer information. You will then need to complete Form 2000E. Pertinent information that needs to be included:
1. What is the name of the company that is the subject of your complaint? Red Zebra Broadcasting (ESPN 980)
2. If your complaint is about a radio or television station, provide the following information: Station call sign (e.g., "KDID," "WZUF," "KDIU-FM," "WZUE-TV"): WTEM, WWXX and WWXTStation location: City: Rockville State: Maryland

If you are complaining about a particular program, provide the following information:
1. Network: ESPN980
2. Program name: Tony Kornheiser Show
3. Date of program (mm/dd/yyyy): 3/11/2010 4. 10:00 am5
4. Provide the details of your complaint, including the time, date and nature of any conduct or activity complained of and identifying information for companies, institutions or individuals involved (if not already described above): During his show on March 11, 2010, Mr. Kornheiser advocated violence against anyone riding a bicycle on a public road. Specifically, Mr. Kornheiser stated "Run them down, like Wile Coyote's, run them over." Using public airwaves to advocate violence against cyclists is unacceptable and should not be tolerated.

Please take a moment to file the complaint and forward this on to others. Hopefully, we can get morons like Tony Kornheiser off the airwaves, and maybe, just maybe, make cycling a little bit safer. Thanks,Tricows

The Rainbow At The Finish Line

2010-03-19T04:01:00.000-07:00

The leprechauns were out St. Patrick’s Day for our Leprechaun Run. Over 200 runners showed up without the promise of green beer! If that’s not a testament to the fit community of Winston Salem then we’re not sure what is! The store was a sea of green as people milled around and met new friends while chatting with old familiars. The blarney shoe was out and several kissed the shoe though no one gets the gift of gab that Stacie has perfected, right No Boundaries participants?

Groups left on the cool summer night with smiles on their faces and came back kissed by leprechauns, a little more green to their cheeks! Some won prizes from our little pot of gold but everyone found their rainbow at the finish line. They knew that they could leave after the run and enjoy a guilt free Irish beverage, they’d already put the work in! Thanks to the running clubs and running/training groups that included this social run as part of their training! You guys ROCK!

Out next social run is planned for April 15th, get your taxes in then burn off that stress with your friends at Fleet Feet. We’ll be signing people up for the Race for The Cure team, if you don’t want to wait until tax day then go to our website http://www.fleetfeetwinston-salem.com/ and click on the pink ribbon to register! OUR team not only has an extra ULTRACOOL shirt but a BUS that takes you down to the starting line, can we say stress free?

Thanks to all the runners that came out in their green, to all the walkers that crossed that finish line and to all the customers that keep us here on the corner! May the luck of the Irish guide your Fleet Feet in your next endeavor!

I think I'm Fast!

2010-03-17T06:07:00.000-07:00

Why do Speed Series starting Monday? Here's one runner's reasons!

I have been a runner for quite a few years, and I really love it. Yes, they are some times that I don’t LOVE it, but for the most part it is an integral part of my life. So, I decided to add something different to my running.

I had read about speed work and intervals in running magazines, and how good it was for cross training. I really didn’t want to try it all by myself, so I signed up for the Speed Series at Fleet Feet. I thought, why not?

I must say it was one of the most intense, yet satisfying programs I have completed. Coach Stacie will kick your bottom, but you will be the better for it!
Why did I like this program so much? I will tell you.

I love the fact that there were all levels of runners in this group. Everyone came in with their own experience in running and we all worked towards our OWN personal goals of getting faster and becoming better runners.

Not to say there wasn’t friendly competition. I made a lot of friends in this program. We had a good time moaning and groaning while Stacie cheered us on.
I also loved that it was fast and quick. It was over in an hour and you had your whole day ahead of you. The intervals were fast-paced and you really didn’t have time to think about what you were doing.

Lastly, it has to be Coach Stacie. She has a unique way of making you want to be there, even if it is dark, cold and rainy/snowy. She has a talent of molding her runs to make sure everyone is equally challenged. She always has a smile on her face and she finds makes time to answer your questions.

Speed work is not something I love to do, especially not by myself, but when I am through, the Fleet Feet Speed Series makes me feel like a rock star!

P.S. Although it was a small, local race, I did place second in my age group after completing the speed program. J Coincidence? I don’t think so!

St. Patrick's Day is Tomorrow!

2010-03-16T08:24:00.000-07:00

Start your day with a green smoothie! Here's a basic recipe you can adapt to your household!

50% green leafy vegetables (arugula, kale etc)

50% fruit of choice (berries, kiwi)

1-2 Bananas or avocado to make it creamy

Ginger, lemon, yogurt, honey or sugar to taste.

Combine all ingredients in blender, cover with water or orange juice. Make it more green with a few drop of green food coloring!! Blend and drink immediately!

Start the day off right, then end St. Patricks Day with our Leprechaun Run!

Fitness Tip Of The Week

2010-03-15T07:39:00.000-07:00

We’re so busy planning our routine of workouts-aerobic training, strength training, many overlook stretching routines for added flexibility! Some of the benefits of flexibility include:
· Greater freedom of movement
· Decreased tension
· Relaxation of the mind and body
· Reduced risk of injury

Here are tips when performing a static stretch:

Target one set of muscles at a time. Take a deep breath to clear toxins out of the body as you stretch the muscle.

Hold the stretch for up to 30 seconds, repeat a few times.
Make sure your muscles are properly warmed up before a stretch to prevent injury.
Don’t hold your breath while stretching, take deep even breaths
Don’t bounce a stretch, keep your body as still as possible.

Life is busy, I can’t add another workout! Stretch your muscles when standing in the hot shower, stretch your legs when standing and cooking dinner, take a few minutes when in front of the TV to stretch out your arms! Or sign up for that yoga or tai chi class and let them help you improve your flexibility!

Need some help? Come into the store for our StretchRite products-ProStretch for immediate heel pain relief and CoreStretch for the legs, shoulders and back. Or our FoamRoller for helping and preventing muscle knots. Just ask any sales person for assistance in finding what’s right for you!

A good flexibility routine can take 30 minutes of stretching, start by adding an extra 10 minute stretching routine to your weekly schedule. You’ll find the benefits you feel will make adding that 30 minute stretching routine a weekly must have!

Are You A Mountain Man or Woman?

2010-03-13T13:18:00.000-08:00

We challenge you! Registration is open for three incredible back to back races this summer in the High Country of North Carolina! July 8-11th is the Highland Games at Grandfather Mountain, Scottish clan gatherings and games. In celebration of this event, the games organizer has created three races that will test the nettle of any athelete.

The Bear - a 5 mile hill climb on Thur, Jul 8th. Sounds easy right? Well, it's 5 miles from the bottom to the top of Grandfather Mountain! Run the Forest Gump curve, enjoy incredible views, end at the Mile High Swing Bridge on a run that will test legs and lungs! They close the mountain for this race so registration is limited to the first 800 runners, it usually fills within a month or two of opening.

The Grizzly - a Metric Century Bike Ride on Friday, Jul 9th - The Grizzly ride will begin in Linville and end on the track at Grandfather Mountain. The Grizzly is a beautiful and challenging route with 7000 feet of climbing in 65 miles, including 2 miles of dirt road up the backside of Beech Mountain.
8:00am Start & 3:00pm Shutdown, you need to be able to finish in 7 hours.

The Grandfather Mountain Marathon - Sat July 10th This marathon begins in Boone, NC at the Appalachian State University on the track at the Kidd Brewer Stadium, home of the 3-time NCAA Division 1 Football National Champions. The marathon then winds through the breath-taking NC Blue Ridge Mountains, over the Blue Ridge Parkway, up long steep climbs to McRae Meadows where you will be greeted by the sound of bagpipes and an estimated 15,000 spectators. Known as one of America's "Toughest" Marathons the ending is one you will not forget!

Do all three and crown yourself King/Queen of the Mountain! Awards are given for each individual event as well as over times in the King/Queen of the Mountain. Get a breath of fresh air and challenge yourself, individually or collectively these are races you WILL NOT forget!

Here's the registration sites:

http://www.hopeformarrow.org/bearinfo.htm The Bear

http://www.hopeformarrow.org/grizzly_top.htm The Grizzly

http://www.hopeformarrow.org/gmminfo.htm Grandfather Mountain Marathon

A Few Lucky Charms!

2010-03-12T09:01:00.000-08:00

We celebrated the end of our marathon training program with a 2.62 run from the store on Wednesday night! 100 people came out to celebrate our marathon runners as they finish training and get ready for the North Carolina Marathon, March 20th! The get together featured FREE shoulder massages of all the marathoners by family and friends, great door prizes and a few boxes of Lucky Charms! The Shamrock Run was done in typical Fleet Feet Style including rubbing a rabbit’s foot for good luck (Nancy in a costume), touching our good luck shoe, and a free piece of Double Bubble, “the best piece of gum you’ll ever get,” says Stacie! Keith brought out our turtle, a powerful symbol for participants in all of our No Boundaries programs – it’s about the journey, the turtle always finishes!

Our event featured not only marathon runners, but runners of all types and ages-our No Boundaries group was there getting ready for their first 5K. Family and friends were there for fun and support! We are proud all the runners who turned out on cold Wednesday night sharing a love of running-26.2, 10K, 5K, 1 mile fun run, as the turtle says it’s all about the journey! Wish our marathoners a little Luck and whole lot of endurance on March 20th. Missed this Social Event at Fleet Feet? Join us Wednesday, March 17th at 6pm for a little leprechaun chasing at the store! RSVP at our websitehttp://www.fleetfeetwinston-salem.com/leprechaun-run-march-17th-6PM.

Product Review - Pearl Izumi Syncro Fuel

2010-02-12T06:26:00.000-08:00

I have about 50 miles in this shoe now, so I feel I have a pretty good grasp on it. I was excited for the debut of the Fuel - it was well-hyped and in my mind filled a void in an already solid Pearl shoe lineup.

My first wear was really not that positive. I have Fred Flinstone feet - short, fat and pretty square. My foot did not fit particularly well into this model. Bummer. I think the shoe is best suited for folks with average to low foot "volume". There is ample room in the toebox for folks with some width in that area.

After a few wears, I figured out how to lace it to accomodate my foot, and boy am I glad I did. This shoe has a great ride to it! If you're looking for pillowy cushioning under your feet, look elsewhere. The Fuel has a very responsive ride that seems to translate energy into forward motion. The shoe is solid under the heel, even a bit more stable than I was expecting at impact. I think this will make it a good option for heel to midfoot stikers. In future versions, I am (personally) hoping for a touch more flex in the rear-foot, but as it stands, the shoe does its job.

The wonder of this shoe happens as you transition to toe-off. This shoe has a lot of toe spring, and the flex grooves are well-designed to make the shoe roll exceptionally well through toe-off. This one definitely fits its description as a light-weight performance trainer!

Oh yeah - with a super cool PI logo, and contrast laces, it looks the part too! For every day training, tempo running and for racing (hey triathletes - this is a great choice for sockless wear with the float liner!), the Fuel is a winner. I can't wait to get a lot more miles in it. Nice work, Pearl Izumi!

Brand New Fleet Feet Training Site

2010-01-28T09:04:00.001-08:00

Check out our new Fleet Feet Sports Training website at http://www.training.fleetfeetws.com/

Let us know what you think!

Rules to Run By

2010-01-11T05:40:00.000-08:00

Sometimes I think the writers at Runner's World have it made.

Imagine being a writer for the most-read publication that caters to a specific audience like runners. The writers at RW have the chance to spread their love for running. They get to share the moments of "rave runs" with running addicts like all of us (who appreciate the idea of running the first steps on a trail or along busy streets before a city wakes up). They get to try out all of the latest and greatest in run gear and races - and then tell us what to buy and what races to run. They get to feed our confidence whether we are the front of the pack, the back of the pack, or somewhere in the middle (you know we all read the Penguin Chronicles!). And they get to help us relate to other runners - and how running fits into our lives (I fee like I have traversed miles of terrain with RW writer Kristin Armstrong - and if we met I think we could begin a conversation like instant friends - I think I know her THAT well!).

But the really cool thing that the RW writers get to do is they get to teach people how to be cool runners. And no - I'm not a fan of the article that tells us that you are only cool if you have the NEWEST and BEST of a certain piece of gear. And I don't mean you are only a cool runner if you place in your age group every-other race you run. I mean the other rules of the road. The ones like: Don't jog in place at stop lights - it makes you look like you have to go to the bathroom, and it makes drivers nervous. Or this one: If you are running with someone faster than you just start asking them open ended questions... that will slow them down (or at least save you from feeling compelled to chat!)

So when I stumbled on this article in RW my RW-Writer-Envy sky rocketed. I think that perhaps the author has been sucking my thoughts right out of my head.

Wanna be a cool runner? Check this out:

http://www.runnersworld.com/article/1,7124,s6-238-267--13385-0,00.html

2010 Resolutions

2010-01-03T13:51:00.000-08:00

OK - I have been silent for a while. Resolutions for the New Year include updating my thoughts more often using this blog, my personal and the Fleet Feet Sports (Winston-Salem) Facebook pages, and my Twitter account (keithffws). Hope you'll follow me there as well.

I hesitate to call them "resolutions", but here are some of my primary (training) goals for the year:

1) I hope to use 2010 as a "set-up" year for 2011. Meaning, I want to spend 2010 getting back into shape so I can "train" again for an Ironman in 2011. Running will be the focal point of my year.

2) Run 2000 miles in 2010. This will require consistency, committment and being smart about my training.

3) Get my baseline/year-round weight to 185, and my "fighting weight" to 180 lbs. I am currently sitting at about 190.

2011 - I want to toe the line with Lance in Kona!

I will keep my personal goals personal, but if you read enough, I am sure you will be able to deduce what I am focusing my attention on this year.

Happy 2010

2010-01-01T09:33:00.000-08:00

Happy New Year! What is your goal for 2010? Will this be the year that you tackle the next distance? Will 2010 be your chance to pursue another sport? Is this your year to work on speed? Let Fleet Feet Sports in on your resolutions! We would love to cheer you on! - Coach S Batt

Let it snow!

2009-12-18T10:01:00.000-08:00

Let it snow... let it snow!

I hope that mother nature has the same plans as me: A long run in light snow early Saturday morning. Please please please! :)

Hope you all agree!

Snapshots from Mistletoe Training

2009-12-07T09:38:00.000-08:00

Check out pictures from the 2009 Mistletoe Training Program and Race! It was a wet and soggy day - but successful! Congrats to all of the 5K and Half Marathoners!

http://www2.snapfish.com/thumbnailshare/AlbumID=1391038020/a=386729020_386729020/otsc=SHR/otsi=SALBlink/COBRAND_NAME=snapfish/

Good Luck at the Mistletoe Half Marathon!

2009-12-04T10:08:00.000-08:00

Good luck to the Half Marathon Training Program at the Mistletoe Race!
December 2009

Twas the week of the race
When all through the town
The runners were anxious
With threats of snow on the ground.

They had trained through the fall
In rain, wind and sun
But their southern location
Left one condition un-run.

And weather-dot-com
Predicted something not nice –
A potential for snow
And even some ice.

But the runners decided
That conditions won’t change things –
They’ve taken care of the details
So what’er race morning brings

They will run and they’ll prance
As they journey up that long hill –
They’ll cruise through Buena Vista
On to Reynolda Vill

Through Wake Forest’s Campus
Past Wait Chapel in a blink,
And up one last hill –
Then before they can think
They will be on the home stretch
Through Graylyn Estate
And at the Mistletoe Finish
Family and Friends will await

To say Congrats Half Marathoner
For all that you’ve done!
You’ve trained hard and run long
Now it is time to have fun!

So in fond remembrance
Of our run in Bethania
And in recognition
Of our coaches who’ve trained’ya
I love you all tons
Even you crazy Buckeyes
Cuz in your Fleet Feet apparel
You’re all well disguised!

Thank you for spending
12 weeks of fun
Hanging with us at Fleet Feet
And learning to run!

I will be cheering you on
This Saturday morn
I'm proud of you already –
A new crew of half marathoners are born!

- Coach S Batt

Marathon Training Program - Coming Soon!!

2009-11-13T06:28:00.000-08:00

26.2 = Spring 2010 Marathon Training

This Spring Fleet Feet Sports of Winston Salem is offering our second Marathon Training Program. Designed for athletes who are working to go beyond the half marathon, this program will challenge first-time-marathoners to complete the full 26.2 miles. A combination of group long runs and coached track workouts will enable runners to reach the next step in distance running.

Pre-requisite: Runners signing up for the Marathon training program must be able to run 13.1 miles before the first day of practice AND be currently training 20+ miles/week.

Kick Off Meeting: Monday, December 14, 2010 at 7:00pm at Fleet Feet Sports

First Workout: Saturday, January 2nd, 2010

Group Long Runs: Every Saturday at 7:00am. These long runs are a crucial to developing the endurance necessary for the event. Locations of these runs will vary and will be announced at the kick off meeting. Long runs will be supported workouts but not heavily coached. Fleet Feet Sports will provide a safe route, water/gatorade on the course, and a fun group atmosphere to get through the miles.

Coached Workouts: Every Wednesday 6:00pm at Fleet Feet Sports. Wednesday night workouts will challenge your speed and strength. Form work, core strengthening, and interval training will take place on Wednesday nights with guidance and coaching to take your running to the next level.

Race Date: North Carolina Marathon in High Point on Saturday, March 20th. Details available at http://www.ncmarathon.org/

Cost: $125.00 (does not include race registration)

Participants receive: Detailed training schedule, supported long runs, coached speed and strength workouts, access to informational website, weekly e-mails and access to coaching for motivation, support, questions and answers.

For additional information visit www.fleetfeetwinston-salem.com or e-mail the Fleet Feet Sports coach at coach@fleetfeetwinston-salem.com Sign up in store today!

Top 10 Reasons to Run in the Rain

2009-11-12T10:24:00.000-08:00

Submitted by Fleet Feet Training Program Participant and Die Hard Runner: Shelby Morgan
Top 10 reasons for why it’s a good thing to run in the cold rain:

#10 Guess what? You won't melt!
#9 It's FUN! You feel like a kid again splashing in puddles and getting your shoes all squishy
#8 The kids in the passing cars are all jealous of you
#7 You get to experience the earthy smell of earthworms and wet leaves
#6 You don't have to remember your sunscreen and sunglasses
#5 You don't have to contend with dogs chasing and barking at you
#4 You don't get as smelly because the rain washes the sweat off
#3 A hot shower never felt SO good after peeling the cold wet clothes off your cold clammy skin
#2 You don't have to worry about getting Tan lines around your ankles and neck . . .
DRUMROLL . . . .and the number one answer is . . . . . . . . . .
#1 "Because Real Runners don't get rained OUT - they just get rained ON!"

Don’t Forget a Little R&R

2009-11-10T10:08:00.001-08:00

We are currently in the midst of half marathon training at Fleet Feet Sports and now embarking on one of the toughest parts of the season:

Rest.

As endurance athletes we have a little trait that allows us to succeed. This “little trait” is the characteristic that enables us to pound out miles upon miles. Some people call it dedication, others call it devotion, some think of it as “stick-to-it-iveness”… and then some of us call it stubbornness.

Yep – the same trait that makes us successful endurance athletes can also be the trait that kicks our own rears. When we want to get faster we train MORE. When we want to build strength we train MORE. And when we want to build endurance we train MORE. In fact, some of us get injured, and in a bizarre attempt to get better we train MORE. But training more is not always the answer. Sometimes we need to – gasp – rest.

There is one thing I can promise you: If you don’t take time for rest you can count on never reaching your potential on race day. I know it is harsh – but the reality is that rest and recovery are as crucial to your training program as your long run and speed work.

In order to push ourselves to the next level we need to take time to recover. Without recovery time we continuously break down our muscles without time to rebuild. We grow fatigued without time to re-energize. And as a result we begin to set out for every training run without any pep in our step or zip in our stride. Rest is what enables our bodies to translate hard training runs and tough workouts into successful races.

As you develop your own training programs, be sure to build in weeks of recovery following every 3 or 4 weeks of tough training. These recovery weeks will allow you to push harder as you increase distance and work towards a faster pace. You will find that sessions of rest and recovery will leave you feeling strong as you push yourself to the next level.

So whether you call it stick-to-it-iveness or stubbornness, remember to take some time for a little R&R. You will thank yourself on race day!

NY Marathon Update... check it out!

2009-11-01T13:36:00.000-08:00

Keflezighi posts an historic NYC Marathon win for a fallen friend by David Epstein

Story Highlights
Meb Keflezighi is the first U.S. man to win the NYC Marathon since 1982
He won just two years after his friend Ryan Shay died while running in NYC
A U.S. citizen since 1998, he said he was proud to win for his adopted country
If you're 34-year-old Meb Keflezighi, what tribute could you possibly come up with that would be a fitting honor for your friend and training partner Ryan Shay, who collapsed and died in November 2007 during the U.S. Olympic marathon trials in New York City?
In a news conference before the 2009 New York City Marathon, you could ask for a moment of silence in his honor. Check.
Or, just as you turn into Central Park between miles 23 and 24, you could break away from Robert Cheruiyot, the four-time Boston Marathon champion from Kenya, en route to becoming the first American to win in New York since Ronald Reagan was settling into his first term 27 years ago. Check.
And then, less than a mile later at the bottom of Cat Hill, now that you are solidly in the lead with the television cameras -- and the eyes of the world -- on only you, you can make the symbol of the cross on your chest as you fly by the spot where Shay, a Notre Dame grad, fell. Even though Shay's father, Joe Shay, isn't watching the race -- there are too many faces he painfully recognizes -- he might say afterward that you are "one of the class acts in all of sports" and that your gesture is "just so significant." Check.
And just to make it all more meaningful, perhaps it can come after a year-and-a-half of rehab following that terrible November day two years ago, when Shay died and when your body fall apart. When you got sick days before the race, cramped up because of dehydration during it, and ended up crawling around your hotel room on all fours because of the pain in your legs. When, for days "you practically couldn't get up and walk to the bathroom," according to your wife, Yordanos. And when, months later, a doctor would find the stress fracture in your hip that had you thinking about hanging up your racing flats for good.
You could go through all that and then return to New York in 2009 to run a personal best and win a marathon for the first time, well after people were beginning to "write you off" because of age and injuries, as Ryan Hall, the most-hyped U.S. marathoner who finished three places behind you on Sunday, put it. Check.
That would be even more perfect because, instead of retiring, you would have struggled back to health and all the way back to the starting line in New York, where you could force yourself to forget that nearly all the two million spectators lining the New York City course expect an athlete running for Ethiopia, Kenya, Brazil or Morocco to pass first. Check.
That last part shouldn't be too terribly difficult, given that you already banished the naysayers when you took silver at the Olympic marathon in Athens, the first medal for a U.S. man since Frank Shorter took silver in 1976. And even before that, you joined a generation of American distance runners, like Shay, who knew that Americans could run with Africans, and who were resolved never to let there be another time like 2000, when the U.S. qualified only one runner for the Olympic marathon.
And maybe you can make sure, on race day, to be the only runner out there wearing a USA singlet, so that it will be that much more unique when you enter the last quarter-mile slapping the letters on your chest and remembering how Shay took personal offense when people said you weren't a "real American" even though you've been here since you were 12. And so that it will be that much more special when, in post-race interviews, you recite the exact day you came to America -- October 21, 1987 -- from Italy after your family left Eritrea as refugees; and when you mention how much you loved going to school at UCLA, and how grateful you are for the opportunities, in school and in sport, that America gave you, and how proud you were to become a citizen in 1998. Check.
And then, when you cross the line in first, you can let the tears of sorrow and the tears of joy mix as they flow down your cheeks. Check.
Read more: http://sportsillustrated.cnn.com/2009/writers/david_epstein/11/01/nyc.marathon/#ixzz0Ve6siPOC

From a runner who ventured out in the pouring rain

2009-10-26T11:14:00.000-07:00

Check out this post from our Guest Writer: Kelly Melang. Kelly joined us for our Black Walnut Festival Fun Run. As an avid runner and triathlete Kelly doesn't shy away from an occassional run in the run... this one was a special one...

Black Walnut Social Run

We thought about building an ark for the people on this run as the heavens opened up and the rain came in sheets 15 minutes before we were scheduled to start. But true to Fleet Feet’s luck, the skies cleared exactly at 10:30am. This social run is a quick 3 miles through historic Bethania in celebration of the Black Walnut Festival.

Bethania, NC is a tiny jewel hidden in Forsyth County. Bethania was founded in 1759 as the first settlement of the Moravians. The Black Walnut Festival celebrates this historic town and vendors are setting up booths while a wood fire is lit beneath a black cauldron. There’s not many of us (there weren’t many on the ark) and Stacey is there to cheer us on. We start from the visitor’s center and go up Main Street, the beautiful leaves of trees framing the street, the rain falling softly. We turn halfway towards the first school house in Forsyth County, the school bell sits silent as we hear the soft crunch of feet on the gravel road.

The run then moves down past the historic buildings complete with a beautiful authentic log cabin. What’s different from the other buildings is true to the atmosphere, there’s an old man sitting on the porch in overalls and on a rocker, playing banjo music. No, not the type of banjo music that makes you run faster, music that fits right in with the buildings, the falling leaves, and the light chill of a fall day. You half expect to see someone go by on horse and buggy. We come back through the festival before turning onto a wooden trail behind the restored church.

The trail is quiet, we can hear our breath as we run, watching people ahead of us dodge puddles, roots and other items on the trail. There’s the squish of mud, the splash of puddles, the crunch of leaves. It feels like we’re out in the backwoods somewhere, though 100 yards away the road and civilization. The trees are in varying stages of fall, and each turn in the trail brings a beautiful view. We come back as the festival comes to life, the run just long enough to enjoy the morning, but short enough that everyone emerges from the trail happy. There are prizes for the runners, beer for the festival, and as we walk back to our car we know we’ll be back after that hot shower. We didn’t need the ark anyway.

Hang on to your Fork No Boundaries Fall 2009

2009-10-21T09:30:00.000-07:00

This past weekend we had the opportunity to watch our No Boundaries Participants finish their season at the Ardmore 5K. I was so excited and proud to cheer them all on. This is their "race day" cheer... which of course - coming from me - had to be a poem...

Greetings No Boundaries Folks:
In just a few minutes
You’ll toe the start line
And after 12 weeks of training
Now it is time

Cuz after all that hard work
Your race day is here -
So before I let you all go
Raise your water for “Cheers”

Because today we will celebrate…

Signing up for a program
Is not always easy
But to take it one step further
And risk being cheesy

You’ve made me all proud -
You did what had to be done.
You trained, stretched, and strengthened
For your walk and your run.

And when all of that training
Started to get tough
You didn’t throw in the towel
Or say you’d had enough.

Instead you pushed through the distance
When one more step seemed too long,
You got mentally tough
And you grew physically strong.

We started with many
But you’re one of the few
Who has seen this whole program
All the way through.

So the next time you shower
Or powder you nose
Take a look in the mirror
(Wearing your run/walking clothes)
And say “Self, I am proud…
Cuz you took on this task
And whether you run or you walk
- move slow or move fast –
You’ve committed to something
and crossed the great finish line
And self – it’s been tough-
But you did it just fine.”

And give yourself a li’l wink
Then a big grinning smile…
And know that just out your door
Awaits yet one more mile.

Because after the Ardmore
5 K is done
You’ll have more days to walk
And more days to run.

My mom had a phrase -
After each meal she’d say –
Once the main course was done
And the food put away:

Hang on to your fork
Because the best part is here –
So I tell you No Bound’ries
Your next challenge is near.

Whether you run a 10K
Or take on a Tri…
Give yourself a new goal
And reach for the sky.

You’ve proven today
You’ve got what you need
To challenge the distance
And move with great speed.

We love you No Boundaries!

The Runner's High - Redefined

2009-10-14T10:20:00.000-07:00

Our customers and program participants often ask me, “When do I experience the runner’s high?”
Ah… the elusive runner’s high. AKA: The promise of a somewhat euphoric experience that is supposedly achieved through distance running.
The truth: Despite the promises of Runner’s World magazine and movies like Chariots of Fire, the runner’s high is not really a common experience.
The really true truth: Running isn’t always easy, and the runner’s high is a sort of rare treat.
After 17+ years of distance running I can specifically remember the number of long runs that I can confidently say were fueled by the runner’s high. On that handful of days my legs seem to lift effortlessly, my lungs seemed super-human, and there weren’t enough miles to accommodate my desire to run, run, and run some more.
But seriously – over the course of 17 years – just a handful of runs fit into that category of special, effortless, and euphoric. Hmmm….
So why do I keep running?
Because I have re-defined the runner’s high.
For me, this is how I define the runner’s high: (All of you crazy runners can add to this list!)
The Runner’s High Is:

• Standing around the water cooler at work talking about your morning and casually tossing in the statement “yeah… I got out for my easy 8 miles this morning… just before the sun came up.”

• Knowing that no matter what kind of craziness might happen in your day you have 20, 30, or 60 minutes that you have given to yourself to get your heart pumping and your legs moving.

• Really noticing the homes and people in the neighborhoods that you quickly drive through on a regular basis by traveling them on foot.

• Inhaling fresh air and appreciating the seasons when you battle the elements of the weather on the run.

• Finish a hot summer run and wondering how in the world you have sweat so so much… and feeling clean like you had a shower from the inside out!

• Feeling strong enough to help a family member or friend get through a tough run and knowing that your encouragement made a difference.

• Sitting through a less than thrilling business meeting, class, or family function and knowing that you – thankfully – already got in your run for the day and no matter how annoyed you might get, NO ONE can take that away.

• Running in the rain, the snow, the wind, the dark, the extreme heat, the extreme cold… and feeling like a rockstar because you know somewhere there is someone who is trying to decide if he or she is going to lace up their shoes for the day.

So add to the list… what is your runner’s high re-defined?

Happy Running Folks – Coach S Batt

Touching feet isn't so scary...

2009-10-09T18:42:00.000-07:00

Just a quick message:

I say this a lot, but I truly feel like I have the best job in the world. Everyday I get to wake up and head to work to do what I love: share the message and habits of both fitness and health with our customers. The scariest thing I do in a day is touch feet - and that really isn't so bad at all.

But there a lot of folks who head to work everyday to do what they love and they see things a lot scarier than feet.

Fireman, EMTs, doctors, police officers, military personnel...

These are the people who run INTO danger when the rest of us are running in the opposite direction.

This week the Winston-Salem community has seen the danger that two of our officers faced in a simple call regarding a domestic dispute. While Officer Clark is now recovering at home, Sergeant Hutchens continues to fight for his life at WFUBMC after both men suffered gun shot wounds. This is a scary wake up call for all of us, and many of you know that for me - this hits a little close to home.

So whether you pray, dance, meditate, or sing... please remember these families and the entire WSPD community as they recover from a tough week.

I love our servicemen and women... they face a different reality on a daily basis. They keep these streets safe for us to run, walk, cycle, and play with our kids. I am glad that they are so brave - because aside from running, counting backwards, and touching feet - I am not so good with the tough stuff.

Thank you WSPD - and thank you Winston-Salem for supporting our dear friends! - Coach S Batt

Control Freaks

2009-10-07T11:04:00.001-07:00

As we approach major fall 5Ks, half marathons, and marathons I am reminded of our Marathon Training Program from the Fall of 2008.

The 2008 Fleet Feet Sports Marathoners-In-the-Making had trained for 4+ months to prepare for the Richmond Marathon. With anxiety high, a nervous and excited group of Fleet Feet-ers prepared for the big 26.2 miles awaiting them in Virginia. After enduring long runs through extreme heat, downpouring rain, and cool frosty mornings, it seemed as though the crew was ready for anything. But mother nature still had a surprise for us all.
Throughout the week leading up to the race we were haunted by forecasts of 40 degree weather combined with a 90% chance of thunderstorms. Everyone was working to develop a creative plan for tackling what looked like it would be a tough race day environment. We ventured north with suitcases full of warm apparel and water proof clothing. But Saturday morning proved that you just never know what to expect.
Race day turned out to hit a high of 80 degrees with 90% humidity. Headwinds added an additional challenge to the final 10 miles of the marathon, and the entire day left us all overdressed, dehydrated, and struggling to endure the unexpected conditions. While many race participants were unable to finish the event, we were proud and impressed to see our Fleet Feet Sports trainees all make it through the finish line – although each one of them had a story of how the conditions had affected them on the course.
Unexpected heat left many participants dehydrated, under-nourished, and forced many of us to adjust our race strategy to a more appropriate goal based on the conditions. Excitement over finishing the race was slightly tarnished with disappointment in slower-than-anticipated race times and tough memories of race day struggles.
But we all learned something from the Richmond Marathon 2008. We learned we just can’t control everything.
A lot of people in the world are very “in tune” with the fact that some things in life are not within our control. But then there are those of us who might be considered “control freaks”. We don’t want to adjust our plan for anything or anyone – we are living/training/racing on a mission – and nothing will get in the way of that mission.
The reality is that a smart athlete will adjust his or her plan to conditions. These conditions might involve a crazy and unexpected day of bad weather. Or these conditions might involve a nagging injury that forces us to alter our training schedule. These conditions might even be a child who keeps us up all night before a long run and forces us to adjust our approach to the day of training. Whatever these “conditions” may be, we will be more successful in our training and racing if we learn to adjust, to be flexible, and to make the most out of our run based on the opportunity that we have before us.
If you consider all of the “greats” in the history of athletics we will find a singular common trend. Athletes who have maintained a high level of performance for an extended period of time are the athletes who have been flexible and dynamic. Olympic Swimmer Dara Torres is an ideal example of an athlete who has adapted to changes in life and maintained success throughout this variety of conditions.
So – my fellow control freaks – as we ramp up for an exciting fall of racing and training I encourage you all to be flexible. Make the necessary adjustments to maintain success. And if I can’t convince you on my own, then look around for someone who ran the Richmond Marathon 2008…. The conversation usually starts out “Oh Richmond… (sigh)”.
Happy Running and Training Fleet Feet-ers – Coach S. Batt

Daisies to...

2009-10-05T09:29:00.000-07:00

We make a living by what we get, but we make a life by what we give. ~Winston Churchill

Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around. ~Leo Buscaglia

Thank you to our volunteers who support us in all of our Fleet Feet Sports events.

Yesterday Fleet Feet Sports partnered with Mock Orange Bikes and the William G. White Jr. YMCA for the first annual Tri4Fun un-timed triathlon. It was a fabulous event, and only made possible by the power of our volunteers.

Our local paper back in my hometown of Midland, Michigan has a weekly column that sends “Roses to…” folks who have done great things throughout the week. So today, I want to send a bunch of daisies…

Today a bunch of daisies are going out to:

 All of the first time triathletes who took on and finished an exciting challenge yesterday.

 The volunteers who “woo-hoo-ed” every swimmer, runner, and rider who crossed their path… our volunteers made sure that every participant felt like a rockstar!

 The crowd at the YMCA pool who applauded the first person out of the water… the last person out of the water… and who cheered on every swimmer along the way.

 The volunteers who endured the odd behavior of crazy drivers who don’t seem to understand the logistics of a Sunday afternoon triathlon!

 The participants who were assisting OTHER participants in climbing out of the pool and heading to the transition area.

 The volunteers who discovered their inner police officer and risked both life and limb to keep traffic controlled as the riders exited the parking lot and the runners returned.

 The experienced triathletes who competed step for step alongside brand new triathletes, and proved that this awesome world of athletics truly is a common ground for all of us.

 The volunteer who ran the entire run course with one participant who wasn’t feeling so confident in herself.

 The husband who waited for his wife to finish their first triathlon step for step and side and by side – Happy Birthday!

 The finish line volunteers who cheered for every single participant until the very very end of the day.

 The countless people who said to me “I just want my - friend, my spouse, my parent, my co-worker – to discover this sport that I love so much.”

 Emily Davis – who saw a Tri4Fun in Lake Placid, New York, and new that Winston-Salem, NC needed one too… and made it happen.

I am continuously amazed at the folks who challenge themselves to new goals as well as the folks that come out each weekend to assist in these events to support the development of the sport. From the bottom of my heart – thank you.

Some people see God at work in church on Sunday mornings, but I know I saw His work in the energy, enthusiasm, and camaraderie of the volunteers and participants who make our events at Fleet Feet Sports possible. Thank you! - Coach S Batt

Wanna Fight?

2009-09-30T09:59:00.000-07:00

Want to start a fight in a bar? Start talking sports.

Want to start a fight in a business meeting? Start talking politics.

Want to start a fight on your next long run? Start talking training plans.

… Because everyone has a different “perfect training plan”, and everyone believes that his or her plan is the best.

The reality is that our bodies are very unique. I know – this isn’t rocket science. But think of the last time that you went out to dinner with a large group. Everyone probably ordered something a bit different. Even if they ordered the same entrée they may have selected different beverages or desserts. One person might order the same thing every time they go out, and another may like a lot of variety. One person might avoid certain foods due to allergies, and another might be drawn to a specific dish because it reminds him of home. Regardless of the reason, everyone enjoys a very different meal all with the same goal: Enjoying an evening and meal with friends and family.

As we develop our training programs we need to consider ourselves unique in our needs, our strengths, and our opportunities to get stronger. Our bodies respond to different styles of training in different ways. Some individuals are high mileage runners; they perform at their best when they are logging high numbers of miles on a weekly basis. Other runners perform best with less mileage and increased cross training; these folks may find that they are prone to injury when the weekly mileage surpasses a certain level. Other runners respond positively to cross training that involves lifting, yoga, or cycling. One runner may perform best on an empty stomach while his or her training partner is piling up a big breakfast before pounding the pavement.

So what is your magic answer? Only you will know.

We are often asked for training tips and advice at Fleet Feet Sports, and we often say “you need to find what works best for you”. We know this is a frustrating answer, but the reality is that MY magic answer may be much much different than YOUR magic answer. And to take this one step further, your magic answer may change over time. I successfully trained for one marathon in the New Balance 1062 eating Pomegranate Luna Moons and training high mileage. Lately I’ve been enjoying the Watermelon Sports Beans and the Saucony Ride… but next week is a new week, and things could change again!

How do you find your magic answer? Keep a training log! Find a way that you can record your training, and write down everything. Specifically address the areas that you don’t have pinned down as your perfect training plan. Maybe you already know your perfect training shoe, but you’re uncertain about what to eat the night before a long run. Start writing down what you have tried, what has worked, and what has left you searching for the nearest porta-john. And remember that everyone has a different magic answer. Record how much you have slept at night, what conditions you are training in (rain, hills, trails), and write down what time of day you are training. Write down what muscles are tight and what you are doing to address this issue. The more information you have about your training, the more you can tailor your training into your perfect plan.

So…on your next long, if you are gasping for air and want your training partner to carry the conversation, feel free to bring up sports, politics, and training plans. Just don’t plan to agree about everything!
- Coach S Batt

Butterflies . . .

2009-09-29T14:30:00.000-07:00

Stacie inspired me to run earlier today, which more than likely prevented me the oppourtunity to squirm out of running tonight - thanks Stacie! See - a little accountability to a third party really can help!

During our run, we discussed "hard workouts". As we were chatting - OK, she was chatting and I was gasping for breath - but between my gasps I was able to share some thoughts on hard workouts. We routinely have the conversation that most runners "run their easy runs too hard and their hard runs too easy." I put that into quotations - it is a quote of someone, I just don't know who. Whoever said it was dead on the money.

How many times do you run your daily maintenance runs at, near or possibly even below goal race pace? If you answered anything other than "none", then you're probably caught in the middle, as most of us tend to be. You are wasting precious energy on runs that just don't matter as much as the key workouts. If you find yourself "working" on your maintenance runs, then you're probably not working hard enough in your quality sessions - primarily because you wore yourself out already! All runners should have a specific purpose for every run they run - if it is a "key session", generally you will be training either endurance or speed. For example, the typical maarthon runner might have two primary "key sessions" in any given week. The long run to train endurance (where speed is not important) and a speed/tempo session to improve pace (where we're not concerned with distance, but how fast we're going). Hardly ever will you want to try to train both at the same time - that's what the race is for! The other runs, or the maintenance runs that I refer to, are more about building a bigger base of mileage that will enable you, over the long term, to withstand more and more in your quality sessions.

So why the butterflies? I too fall into the trap I described above about running in no-man's land, but I have learned how to guage when my hard workouts are hard enough - I get "butterflies" before my quality sessions. I literraly get nervous about the session I am about to run, because I know it is going to be hard enough that it is really going to tax me, and I will likely suffer a bit. I am either getting ready to go past my endurance threshold or my speed threshold and start pushing my body beyond what it is currently capable of. When that happens, I am entering some unknown/unfamiliar territory. That's what makes me nervous; that's where I train my body to go farther or faster; and that's exactly what I am seeking to accomplish in my quality sesisons.

So, next time you prepare for your long run, your track workout or your next tempo session - see if you get a little nervous about it. If you are, then I'd say you're right where you need to be.

A few pics from our weekend in Boston with New Balance...

2009-09-29T07:04:00.000-07:00

This is the New Balance Sports Research Lab. This facility is just one year old and is filled with the latest and greatest equipment in biomechanic research. New Balance utilizes the super smart fellas who run this lab to assess how athletes perform in New Balance Shoes, how the shoes hold up over time, and how New Balance athletic shoes compare to others on the market. The guys measure everything from the lateral movement of a basketball player cutting across court to the degree of overpronation in a distance runner. This facility is also used to assess how apparel and shoes can be improved to provide greater temperature control and body heat regulation.

The New Balance plant is in an old textile mill and has a fabulous, historical feel with the latest and greatest in modern technology. Within one plant we met the individuals designing the shoes, the folks testing the shoes, and the employees who actually construct the shoes. The entire facility was filled with workers who seemed very passionate and enthusiastic about doing their jobs. The factory portion of the plan has undergone considerably improvements with the assistance of consultants from Toyota, who have assisted New Balance Inc. in eliminating waste and improving productivity and effectiveness in the workplace.

New Balance Inc. pride themselves on employing American workers. In addition, they pride themselves on providing a safe and productive work environment. From start to finish it was evident that New Balance has the ability to find the right people for the right jobs, and then to assist these individuals in developing within those positions. It was a fabulous experience to see the energy, thought, and care that goes into every aspect of the shoes that we put on people’s feet. And it was encouraging to learn that throughout the shoe development process people are as excited about helping folks to find FIT as we are here at Fleet Feet Sports!

Quack Quack... we're back!

2009-09-28T19:04:00.000-07:00

Oh Boston Oh Boston,
You've treated us well.
From Duck Tours to long runs
Our trip was real-swell!

The city was great
and we all learned a ton -
From start to finish
We had so so much fun!

And when we headed to New Balance
We wondered what to expect
And we left with a whole new
kind of running-shoe-respect.

From the employees sewing shoes
to the ones in the lab
And the designers and marketers
... the whole staff was fab!

We have tons of great stories
and experiences to share
From the Paul Revere Statue
to the tortoise and hare!

We travelled by duck,
car, limo and plane...
And Boston - I tell you -
We'll see you again!

Because just one block away
from our home these few days
was an important line
that marks the end of a race.

I'll see you again Boston -
April 2010..
In the meantime our vacation
Must come to an end.

But we've returned with ideas
and stories to tell...

Ask us all 'bout it at Fleet Feet...
Hope you're all doing well!

Quack Quack!

- Coach S Batt

Note: A huge thank you to the staff and volunteer coaches who kept Winston-Salem getting FIT for shoes and running while we were away!

Baked Beans, Clam Chowder, Cream Pie... OH MY!

2009-09-24T18:19:00.000-07:00

Boston... HERE WE COME!

In recognition of our fabulous customers and outstanding staff Fleet Feet Sports Winston-Salem has been awarded the "Boundaries Breaker Award". This award was given to recognize excellence in training programs. Awarded at the National Fleet Feet Sports Summer Conference, the Boundaries Breaker Award was given to the Fleet Feet Inc. Staff's pick as the best No Boundaries program in the nation. Many thanks to our amazing staff, our dedicated runners and walkers, and all of the participants who have shared their time and energy with us in training.

So... here is is the really cool part...

As a result of receiving this fabulous honor we are going to Boston! Keith (K-Pup), Emily, Hope, Dan (my hubby) and myself will be travelling to the New Balance headquarters in Boston, MA for the weekend. Stay tuned for stories of our travels.

The streets of Boston are calling my name, and I can't wait to get there! - Coach S Batt

The Fleet Feet Vase

2009-09-23T12:27:00.001-07:00

Saturdays are crazy... crazy good

2009-09-23T09:01:00.000-07:00

What is happening now? It is kind of a song and dance…

Saturday mornings are crazy at Fleet Feet Sports… crazy good. If you are one of the 270 people in and out of our parking lot on Saturday morning then you know what it is like. Music is playing, people are laughing, keys get tossed in the bucket, and we all walk or run away. Why? Because currently 270 people are in training… training to get fit.

At 7:00 in the morning our half marathoners arrive to begin form work and then venture out on their long run for the week. With nearly 70 people training for a 13.1 mile race, the participants in this group spread out over the Buena Vista Neighborhood pursuing their goal for a successful half marathon in December.

After the half marathoners have taken off on the run our No Boundaries participants arrive. 200 people are working to run or walk their first 5K, and this group fills the parking lot. Training at all different paces and coming from all different places the No Boundaries members are nearing their 5K race date on October 17th at the Ardmore 5K. They set out to run, walk, or utilize different intervals in training for the 3.1 mile event.

But they all come back together, and that is when things get really fun.

As the two groups finish their workouts they collide in our back parking lot and they spread out over the space like sunbathers in Central Park. And although they spread out their towels and blankets, they are far from done with the workout. A series of stretches, pushups, and crunches follows their run and allows us all to discover muscles we previously knew nothing about. Despite the moans and groans this is an important part of training. It helps us to prevent injury, helps us to get strong… and gosh – it is fun!

By 9:00am our parking lot is starting to empty. The line at Krankies Coffee Shop is growing, and the music starts to die off…

But next week we’ll be back.

Saturdays are crazy… crazy good. Join us sometime soon! - Coach S Batt

New Beginnings

2009-09-23T08:20:00.000-07:00

OK, Stacie. I am taking your lead - and entering the 21st century with my first blog! Who the heck called it a blog anyway? Can't say enough about my two most active "idea people", Stacie and Rich. I hope everyone enjoys this latest gem from Stacie's imagination. Between Stacie and her blogging, and Rich and his tweeting, I am not sure how many shoes we'll sell, but we hope to keep everyone entertained and inspired!

Once again, I find myself facing the long, uphill battle of dragging myself back into shape. 2009 has been a year to finally grow our staff in a significant way, to move into a new home, to learn how to manage a 2-year old and to welcome a new Davis to the family. It has been a blessed year, although not a very fit one. So, I find myself back in re-building mode. I'll keep you posted on how it goes. Your job is to read, enjoy, and help keep me accountable!

So, its time to finally listen to some of the advice I find myself giving our customers and friends all the time! I looked back to a presentation I have given a few times on goal setting. I am using this as my format for tackling this process. I will see if Stacie can post the handout on our website for you to view, but basically, here's the idea:

1) Have a Vision - My vision is to get in the best shape of my life by the time I turn 40. I want to celebrate by racing the Hawaiian Ironman at 40 years old.
2) Write it down - I just did (and published it!)
3) Establish Intermediate Goals - first up, rebuild my running fitness by training for the Mt. Mitchell Marathon in February.
4) Make sure your intermediate goals are specific and measurable. Write them down and keep them close to you. - I have developed a new training manual to plan and track my process, and will log every workout between now and then.
5) Plan - See #4.
6) Set yourself up for success - I am not trying to be a hero these first few weeks. Just trying to be consistent. I will add more challenges, intensity and mileage as my legs start to come back to me.
7) Anticipate challenges and be flexible - Those already started this past weekend with Addison throwing up on Angel's Race morning! Adapt and overcome!
8) Recruit help - That's you guys as my accountability measure. I am also entrusting my strength work to Nick Nothoff at CORE personal training and my swimming to Chris Bowker and the BAC. Help will be needed in many more ways than these, but from a physical standpoint, this is where I am starting. I am also entrusting the rebuilding of my faith, my truest and most reliable source of strength, to my new family at River Oaks Community Church.

I hope you guys enjoy this new format. I am looking forward to sharing this journey with you.

The Big Glass Vase of Fleet Feet Sports Training

2009-09-09T08:28:00.000-07:00

Fleet Feet Sports Winston-Salem is all about helping people…

Helping people find FIT
Helping people discover abilities
Helping people achieve goals…

But in reality, it is our customers who help us. They help us by trusting us, and by giving us a chance to share our passion. They help us to share our love for running, walking and triathlon… and they help us by letting us have the coolest jobs ever… we get to hang out with people challenging themselves on a regular basis, and we get to be a part of the journey..

At the end of No Boundaries Spring 2009 we wanted to remember the lives that we had touched… and the people who had touched our lives.
We had started with an empty vase.

Each glass stone represents one person from a Fleet Feet Sports Winston-Salem Training Program …and each person has a story.

Together they write our story… the story of our business and our passion… the story of helping people to discover FIT in their lives. Together they fill our vase.
Each person is a story… and for 12 weeks we shared in their story and watched them grow. They are forever a part of our lives and forever a part of Fleet Feet Sports Winston-Salem.

Stop in sometime to see the Fleet Feet Winston-Salem Training Vase – and stay tuned for the stories of our participants. We hope you are as inspired by them as we are! - Coach S Batt