FLEET FEET Flyer #16

July 1st, 2008 Issue 16

Welcome, Friends!

Independence Day is a great holiday. Family. Friends. Patriotism. And barbeque. Lots and lots of barbeque. Fourth of July weekend is an excellent time to enjoy all that St. Louis has to offer— from Cardinals’ games to Ted Drewes to the Arch. St. Louis also has a plethora of beautiful parks, groomed paths, and rugged trails perfect for a casual stroll or a challenging run. Why not be a bit adventurous and try a new route this holiday weekend? If worst comes to worst and you find yourself a bit lost, if you wander around long enough, you’re bound to run into a festive picnic of some sort (and chances are there will be barbeque involved).

Everyone at FLEET FEET St. Louis would like to wish you a very happy Fourth of July, and we look forward to seeing you, soon!

Sincerely,
Your Friends at FLEET FEET St. Louis

Join Our Mailing Listtd>

For Email Marketing you can trust

We are excited to send out the FLEET FEET Flyer, and we would love to hear back from you! Feel free to send any comments directly to me via email. Happy Running!

Sincerely,
Amy Marxkors
Editor

Get Out of That (Running) Rut

Training ebbs and flows, with small splashes each day, with bobbing swells over the span of a week, and with giant waves over several months. Sometimes we feel as though we are unstoppable and nothing can limit our potential. Other times we become acutely aware of our limitations and feel as though we are struggling just to maintain the status quo. And the latter scenario often fills us with questions. Why am I not improving? Why are my times getting slower? Why do I always feel tired? And, the kicker: Why am I torturing myself with seemingly pointless miles?

Chances are, if you've asked yourself any of the above questions, you are in a running rut-- and not just because of the eat-sleep-run routine. Trying to fit running into ever-busier schedules, we often stash away our training plans in a mental compartment labeled simply, "Miles," and our training plans have very little planning about them. Let's face it. It takes considerable effort and time to train, and as long as we get in the miles, we're doing okay, right?

However, the "run the miles and forget it" mentality often leads to an early plateau-- and subsequent frustration-- because we inadvertently neglect the details that can greatly improve-- or hinder-- our running. It's not a matter of training harder; it's a matter of training smarter. A few surprisingly simple changes to your daily routine just may be the key to a revamped running season.

Stretch. Stretching is a key component in performance, muscle recovery, and injury prevention. Running works and builds the muscles in your lower body, and with consistent miles, those muscles quickly become tight. Shortened muscles in the calves, quads, hamstrings, and glutes leads to injuries such as shin splints, achilles tendinitis, and muscle pulls. However, muscles that are well-stretched and loose are not only less prone to injury, but are more receptive to glycogen, shortening and maximizing recovery time between workouts. Moreover, flexibility increases range of motion during your runs and allows your body to work more efficiently. Adding a few simple stretches to your routine within 15 minutes of completing a run can greatly boost both performance and recovery.

Sleep. Mom and Dad really did know what they were talking about when they warned to not stay up too late. Pressing schedules demand that we fit more and more into our day, so all too often we give that extra hour of sleep the boot in favor of getting laundry done, writing notes, or even unwinding in front of the television. But runners need sleep just as much as cars need fuel. Not only does sleep allow our bodies to regain energy, but it also increases the restoration of cells damaged by exercise. The body heals itself in the night hours, and it is impossible to have good workouts without adequate rest. And, it is important to remember that your sleep needs increases as your mileage increases. Figure out the amount of sleep your body needs to be its sharpest (most people need between 6-8 hours of sleep each night), and plan accordingly, being certain to take into account your weekly mileage as well.

Easy Running. Make sure your easy runs really are easy. In fact, on easy days, it is better to err on the side of running too slow than too fast. A nice, leisurely run between hard workouts not only allows your body to recover, but it simultaneously builds your aerobic base. Pushing too hard on easy runs is one of the best ways to burn yourself out, both physically and mentally. Enjoy a jog through the park. Notice your surroundings. Make your easy days fun and relaxed. Not only will you be fresher for your tough workouts, but you will also find your overall speed improving.

Stay Hydrated. Runners sweat. A lot. Replacing the liquids lost during your daily runs is vital to recovery and performance. Especially in the hot summer months, mid-run hydration is key to the prevention of muscle cramping and stomach cramping due to loss of electrolytes. And plain water often doesn't cut it. An electrolyte replacement drink will speed recovery and help ensure your body flushes out the toxins built up during exercise.

Warmup and Cooldown. If you want to maximize your performance at your next race or speed workout, an adequate warmup-- 15 minutes is a good rule-of-thumb-- will enable your body to give everything its got when you most need it. The body needs time to warm up before it can work at levels of high intensity. Go for an easy jog before your workout to get the blood flowing and the muscles ready to fire. Moreover, a 15-minute cooldown will allow built-up toxins to work their way out of the muscles, aiding in recovery.

Strides. Improving speed is all about teaching the muscles to fire at a quicker rate. Doing 4-8 strides after a run once or twice a week can work wonders with foot speed. Starting from a standstill, gradually work your way up to a full sprint, holding maximum pace for about 4 seconds, and then gradually slow back down. Each stride should take about 20-30 seconds or about 100 meters in distance. This drill should not be taxing on the cardiovascular system, so be certain to take a full minute to a minute-and-a-half recovery between each stride. Strides are all about teaching the muscles to move quickly-- making you a faster runner.

Avoid Boredom. Nothing saps energy like monotony. Boredom often sets in with high weekly mileage or with running the same route day after day after day. To avoid succumbing to a run-induced stupor, throw your body a curveball. Search local parks and map out a new course. Forget about pace and explore a trail you've never run. Add some cross-training such as swimming, biking, or yoga. Find a fun running partner-- or group of running partners-- and schedule a weekly jaunt. Buy yourself a treat after your longest run. Mix it up. Have fun. (After all, in the end, running should be fun.)

Runners Club Flat Five

     The FLEET FEET Runners Club is proud to host the Flat Five on August 3, 2008, in St. Charles' historic Frontier Park. Held annually since 1982, the Flat Five offers something for everyone! The race begins at 7:00AM and consists of a 5-mile run, a 1-mile fun run/walk, and a 50-yard Toddler Trot. Both the 5-mile run and the 1-mile run feature numbered trophies for all finishers, while special awards are given to Toddler Trot participants (giving youngsters a chance to feel like superstars)! This fun event is the perfect way to support the local running community, benefit area charities, and spend quality time with family and friends.

      The Flat Five is the Runners Club's primary fundraiser, and a portion of each entry fee is donated to local charities. "The proceeds from last year's race benefited 2000 Feet and the Disabled Athlete Sports Association, two groups the club is very proud to support. This year, Ameren UE gave the club a grant to help put on the race. Our goal this year is to put on another great event and to generate even more funds to support local charities that are closely associated with our passion-- running!" said Runners Club President Chris Heupel, who has both run and volunteered for the Flat Five.

     The 5-mile course is a general out-and-back, with the first three miles on the streets and the last two miles on the Katy Trail. Split times will be provided every mile. Water will be available twice along the way. The 1-mile course is an out-and-back on the Katy Trail, while the Toddler Trot-- which is limited to children ages 3 and under-- will be a short run near the Start/Finish area. All events are open to wheelchair athletes. Numbered trophies will be given to all 5-Mile and 1-Mile finishers. There will also be special awards for Toddler Trot participants.

Packet pickup will be at FLEET FEET Sports in St. Charles (located at 3813 Mexico Road, St. Charles, MO, 63303) from 10AM-5PM on Saturday, August 2nd, or on race morning beginning at 6AM. Entry fees are as follows: $17 (5-Mile), $12 (1-Mile), and $5 (Toddler Trot). Online registration closes on July 24th. You can register online here or download an entry form here. A map of the 5-Mile course can be downloaded here.

Lewis and Clark
Volunteers and Cheer Stations

Obviously, you can't have a marathon without runners. (How boring would that be? As boring as staring at an empty street.) But you also can't have a marathon without the help of dedicated volunteers who not only make race day successful, but make race day possible. Whether you are a significant other, friend, or family member of someone who is participating in the Lewis and Clark Full or Half Marathon, you can have an invaluable role on your runner's big day. You are already a personal cheerleader and support crew-- why not be a involved in the race itself?

We are currently seeking dedicated volunteers to assist with everything from directing participants on the course to working the bag-drop tent to assisting at the finish line. Volunteering is as easy as clicking on a registration link. You can access all open volunteer positions, get a description of duties, and choose the time you are available to volunteer. You can register individually or even as a group.

And speaking of the latter... We are also seeking groups to provide on-course cheerleading and entertainment. Whether you are a church group or a rock band, you can provide support for the athletes along the way.

All volunteers will receive a race volunteer shirt and the thanks and appreciation of over 5,500 race participants. To receive further information about these opportunities, please click here or contact Kristen.

Brooks Apparel Spotlight

The guys around FLEET FEET say that the best running shirts are those that you don't notice you're wearing. Good running shirts are lightweight. They keep you dry. Have an easy fit. Allow good airflow. Don't restrict motion. Have no rough seams.

The Brooks Revelation Tee fits the bill.

As its name suggests, the Revelation Tee is part of Brooks "Revelation" line of apparel that features high-speed moisture-transfer (a summer necessity) and flat-seam construction for an easy, weightless fit. The technically-advanced fabric is exceptionally soft, erasing abrasion and keeping the skin dry and cool.

The Revelation Tee is available in navy with red accents and in red with navy accents. Price: $35.99

And, if your shirt is all high-tech and savvy, it only makes sense to have shorts that can live up to the same standards. Enter Brooks Sherpa Short, a relaxed running short that is as perfect for easy training days as it is for the toughest races. Brooks boasts the Sherpa Short will make you "run fast and look flash." Now, I guess I'm not cool enough to know what it means to "look flash"... because I had to look it up in the dictionary. But, apparently, it means to look all "tricked out" and fancy. Or something. While the phrase itself is cool enough to make you want to buy the shorts, there is much more to the Sherpa Short than just "looking flash." The short's relaxed fit and stretch fabric allows full range of motion, while moisture-wicking fabric keeps you dry and the shorts lightweight. Dual, rear-holster pockets add practicality. Moreover, Brooks' NightLite highlight stripes add safety and visibility. (I'm also guessing this is where some of the flash comes in.)

The Sherpa Short is available in red with navy accents and in navy with red accents. Price $35.99

FLEET FEET Training Team Update

The 2008 FLEET FEET Training Team is off and running-- literally-- with over 140 team members training for the Lewis and Clark Half and Full Marathon and Chicago Marathon events! The troops have been logging their miles on the St. Louis area's best routes, paths, and trails. The full marathon training program is now well underway, and last weekend the half marathon participants officially joined the ranks for their first long run.

Registration for the half marathon training program will remain open through mid-July. And, as we've said before, training for a half marathon is waaaay cooler in a group setting. Plus, as we've also said before (even though I'm not sure who said it, and it was said somewhat erroneously), Mario Lopez might be there! Maybe. Probably not. But... whatever. Please contact Kristen if you would like to join the fun!

Xtreme Sports ID

You know the importance of being prepared for the "what ifs" in life, and preparedness means doing all that you can to ensure the safety and security of you and your family.

The makers of Xtreme Sports ID understand your passion for an active lifestyle and your commitment to being ready for whatever life throws at you. Their mission statement is simple: To provide a stylish, secure, comfortable, and affordable form of emergency identification. Each Xtreme Sports ID wristband includes an 800 number and a unique 8-digit identification number that links to an interactive phone system. In the case of an emergency, the responder can call the 800 number, enter the identification code, and receive any contact and medical information the wearer has chosen to share, including, but not limited to, name, address, emergency contacts, primary physician, medical provider, medical alerts, allergies, devices, and blood type. There is also a feature that allows the wearer to record activity routes and plans.

FLEET FEET St. Louis is proud to carry this important product. Small wristbands are available in pink camo. Medium and large wristbands are available in brown camo and green camo. The $7.99 purchase price includes a one-year subscription to Xtreme Sports ID contact service. Annual renewals are made online for $5.

No Boundaries Coach's Update

It has been amazing over the last seven weeks to watch the newest members of the St. Louis running community prove to themselves just how many miles their legs will carry them. As a first time coach, I have learned a few things from the NoBo program:

1) I am not the only one who starts 7AM runs practically still asleep, but ends them full of energy and excitement about what was just completed.
2) The warmer weather and longer distances haven’t slowed our NoBo crew down at all!
3) On Saturday mornings, the best way to get my sleepy runners to talk is to mention breakfast.
4) When we get within sight of the finish line, if I ask nicely, I can always get at least one person to race me in (and sometimes the whole pack)!
5) While my runners think that I am there to motivate them, many days it is their awesome efforts that carry me through my own running.
I am so thankful to be a part of this awesome group. I can’t wait to watch our team cross the finish line in a few weeks!

Sincerely,
Coach Lauren Goldsborough

Upcoming Races

Hannibal Cannibal 10K Canceled, 5K Still On

    Due to the recent flooding in the Hannibal area, Hannibal Regional Hospital has been forced to cancel the 10K portion of the Hannibal Cannibal. But there is good news! The 5K Run and 5K Leisure Walk courses are unaffected, and the event will proceed as planned.

     All pre-registered 10K runners will be transferred to the 5K division. To accommodate this change, the number of awards given in the 5K Run will be doubled. Click here for more information.

   You can still register online or download an entry form here. Registration is $25.00. You can also register on July 4th from 8:00-10:00AM or the morning of the race beginning at 6:00AM at the corner of North & Main (in front of the Tom and Huck Statue) in downtown Hannibal. For more information, please visit the race website.

    For more information, please call the Hannibal Regional Hospital Community Relations Department at 573-221-5197.

_____________________________________________________

Wildwood Family YMCA 5K Run/Walk

Get ready to run or walk on Sunday, July 27, in the 3rd Annual Wildwood Family YMCA 5K Run/Walk beginning at 8:30AM at the Dierbergs Wildwood Town Center. All proceeds from the event will benefit the local YMCA 2009 Partner Campaign, which enables the YMCA to welcome those in need of YMCA programs and services, regardless of ability to pay. Click here for more information!

Awards will be given to the top 3 overall male and female finishers. Age group awards will be given to the top two finishers in the following age groups: Men: 11 & under, 12 to 14, 15 to 19, 20 to 24, 25 to 29, 30 to 34, 35 to 39, 40 to 44, 45 to 49, 50 to 54, 55 to 59, and 60 & over. Women: 11 & under, 12 to 14, 15 to 19, 20 to 24, 25 to 29, 30 to 34, 35 to 39, 40 to 44, 45 to 49, 50 to 59, and 60 & over

Registration is $25 until July 12, and $30 after that date. Download an entry form here, or sign up at the Wildwood Family YMCA.

____________________________________________________

West County Family YMCA Babler Beast Duathlon

The West County Family YMCA, along with Babler State Park, proudly presents the 2008 Babler Beast Duathlon on Sunday, August 10, beginning at 7AM. Due to a permanent pool closure within the park, this previous Triathlon has now been re-engineered to a Duathlon.

The duathlon is a fun and challenging race. The first run leg is a 1.5-mile loop on flat terrain. Participants will then return to the transition area to begin the challenging 12.5-mile ride on a curving, 3-lap course around Babler State Park. The bike consists of some large hills with fast descents. The race will finish with a 2.8-mile out-and-back run, the first part being a gradual uphill and the second part a gradual descent. The first heat will be 7AM, with groups of 24 leaving every 10 minutes.

All participants will receive a Dri-Fit t-shirt. Medals will be awarded to the top 3 male and female finishers in the following age groups: 19 & under, 20-29, 30-39, 40-49, 50-59, and 60+. The top three team finishers in each team division will receive awards. Team divisions include men's, women's, and co-ed.

Proceeds from this year's event go to support our 2008 Partner Campaign. This Campaign creates hope and new beginnings for kids, families, and communities by ensuring that everyone can benefit from YMCA programs and services regardless of financial capability. Last year, over 150 families received financial assistance for programs and memberships with the help of our annual Partner Campaign.

Entry fee is $45.00. You can register online, by downloading an entry form here, or in person at the West County YMCA. Entry forms must be received by Wednesday, August 6th. No race day registration. No refunds. Please email Joy Jones if you have any questions.

Racing Team Update

June was a busy month at the races. Make Tracks for the Zoo saw several FFRT members in action early in the month (Amy Marxkors, Cheryl Bergin, Laura Naumann, Angela Hoock, Erin Bryson, Jim Yount, AJ Hoeltzel, Stephen Rechtien, Jake Goldsborough, Mike Maraccini, and Andy Koziatek).

The 2nd Annual Need for Speed 8K the following week saw another big turnout for the FFRT crew, with Dan Miner, Chris Mizel, and AJ Hoeltzel finishing 2nd, 3rd, and 4th overall, respectively, and Alex Braden and Cheryl Bergin finishing 2nd and 3rd overall for the women. Kay McVey, Joan Bennet, Jim Yount, and Mike Maraccini also competed in the event.

At the Run for the Stars 10K and 5K, FFRT members Judy Dopringhaus and Danielle Brunnworth both took home 1st place honors for women in the 10K and 5K, respectively.

Also, the Rec Plex Triathlon got underway in the middle of the month, with several FFRT members competing. Congratulations to Micheal Easter, AJ Hoeltzel, Robert Klenk, Kristen Melter, Stephen Rechtien, Brian Schoenholz, Debby Spetnagel, Katrina Wingers, and Laura Scherff for competing in the event!

swimmer Bike run

Click here for more Racing Team information!