Let it snow!

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

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!

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!!

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

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

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!

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

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

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

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...

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

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...

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?

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 . . .

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...

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!

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!

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

Saturdays are crazy... crazy good

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

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

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