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.”