Race Day Friends...

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!

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....

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!

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....

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

“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?

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

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!

“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:

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?

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?

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!

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

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!

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?

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!