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
Wednesday, September 30, 2009
Tuesday, September 29, 2009
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.
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!
Monday, September 28, 2009
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!
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!
Thursday, September 24, 2009
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
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
Wednesday, September 23, 2009
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
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.
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.
Wednesday, September 9, 2009
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
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
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