April 1st, 2009

Hello, Friends!

    Don't you just love April? Perfectly sandwiched between the waning winter months and the warmth of summer days, April brings us some of the most beautiful outdoor activity weather just when we need it most. 

    And this year the spring breeze is filled with anticipation for the GO!St. Louis Marathon, Half Marathon, Marathon Relay, and 5K. In fact, so many of you have come to the store in preparation for the big weekend, we've decided to make the GO!St. Louis events the topic of our survey question. (What will your answer be?) And following in the spirit of upcoming April goal races, we've included some of our favorite tips for recovering after the big day.

    Plus, don't forget to send us your photos from the GO!St. Louis events. You've trained hard-- you deserve a little Flyer stardom!

    All the best in your training and racing!

Sincerely,
Your Friends at FLEET FEET St. Louis

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     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

Click here to view past FLEET FEET Flyers!

The Final Four: Top Ways to Recover After Your RaceSpring Races

    With a slew of spring marathons and half marathons on the horizon, chances are you are just weeks away from your big race. You have strategically planned and executed months of grueling winter training, and the time to taper has finally arrived. You have memorized your race day plan, and you are ready for whatever may come your way from here to the finish line.
  
    But then what?
  
    Your post-race plan is just as important as your pre-race training, and a proper recovery is necessary in order for your body to heal itself. Knowing the right tricks can drastically increase the rate at which your body recovers and decrease your aches and pains in the days following your race.
   
    In the spirit of the season, we have gathered our favorite post-race recovery tips and selected our top four. Try following these steps, and you just may find yourself bouncing back from your race more quickly than ever.Walking

1) Keep It Moving. Going for a walk may be the last thing you feel like doing after crossing the finish line, but an adequate cool down immediately following the race is key for recovery. Moving for approximately ten minutes after your race will allow your heart rate and blood flow to return to normal levels, thus reducing the risk of leg cramps, nausea, and dizziness. It is also important to get up and walk for 10-15 minutes every few hours for the rest of the day in order to increase circulation in the legs and to reduce stiffness.  
   
FLEET FEETer Faith using the Foam Roller     In the days and weeks following your race, fight the urge to become a permanent part of your couch. Go for short walks (or even some short, easy jogs). Be certain to keep it easy; the goal is not to get in a good workout, but to keep your muscles loose, encourage circulation, and aid the healing of your fatigued muscles. Think of it as a "reverse taper." Keep the distances short and the intensity low, slowly increasing the duration and effort level of your workouts over the course of several weeks.
   
     Lastly, as another part of your "active rest," schedule a massage. A deep tissue massage is a great way to treat tight hamstrings, quads, and calves. It also effectively rids your muscles of the toxins built up over the course of your training. (Foam rollers and massage sticks are excellent tools you can use at home to work out the knots and tightness in your muscles.) Nutrition
 
2) Feed the Crave. Your body has just completed a grueling race, and it has used up its stores of energy in the process. It is vital that you make a concerted effort to stay hydrated and to replenish your body's fuel in the hours and days following your race. Your body absorbs nutrients most efficiently within 30-60 minutes after you cross the finish line. To stay hydrated, drink electrolyte-enhanced liquids immediately after your race as well as throughout the rest of the day. Try to eat food with a combination of protein and complex carbohydrates (such as a peanut butter and jelly sandwich) as a post-race snack. Over the next few days, while you certainly deserve to indulge in a treat or three(!), don't forget to eat well-balanced meals with approximately 50%-60% complex carbohydrates in order to replenish the body's energy stores.
 
Ice Bath3) Ice It Up. An ice bath may not sound as inviting as a hot tub, but it is exactly what your body needs. In fact, steer clear of a hot bath the day of your race. The warmth can actually impede the recovery of your muscles. Ice will help reduce inflammation (thereby speeding up recovery). Fill your bathtub with cool water and add a bag or two of ice. Then climb on in! Suffering through approximately 10 minutes of a chilly bath will help you avoid suffering through days of aches and pains. If you can't stand the thought of an ice bath, try elevating your legs and wrapping them in ziploc bags filled with ice. 
 
Sleep4) Call It a Night. For the entire week after the marathon, schedule an early bedtime. Not only is sleep necessary for fighting general fatigue (which you may feel in excess in the days following your race), but it is critical for keeping hormones at ideal levels and improving mental clarity. Sleep is your body's rebuilding time, and the sleep you get before midnight is vital to that rebuilding. Thus, shoot for at least 8 hours of sleep and-- early as it may seem-- a ten o'clock curfew. 

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Diva Night Returns: Spring Revival EditionDiva Night

  Shake off those winter blues with FLEET FEET Diva Night: Spring Revival Edition! The popular Diva Night event returns to FLEET FEET Chesterfield on April 22nd, and this time the focus is on everything fresh, new, and rejuvenated. Professional hair and makeup consultants will be on hand with beauty makeover tips, while organization specialists will provide new ways to keep your home in order. Original jewelry designs, beautiful roses, and nutritious smoothie samples will ensure you find just what you need for a healthy, revitalized spring. There will also be raffles and prizes throughout the evening, as well as food and beverages. Join us for a Diva Night party! (It will be fabulous, dah-ling!)

  Diva Night will be held at FLEET FEET Chesterfield on Wednesday, April 22nd, at 7:00PM. Space is limited, so please RSVP. Services will be provided by Your Life Organized, Metro Salon, Smoothie King, Flowers of Clayton, and Silpada Designs.   

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New Apparel, New BalanceNew Balance Apparel

     We're spreading the love (of running).
 
    And with a whole new selection of New Balance men's and women's apparel, we've got plenty of love to go around. Boasting sleeker lines, updated fits, and modern styling, New Balance's 2009 spring collection really is the new balance.

    Click here to shop the New Balance spring collection online!
    Here are some FLEET FEET-ers' New Balance picks!
   
    Katrina's pick: "I love the Bonita Skirt. The built-in compression shorts are so comfortable, and I really like that there is a hidden pocket in the short."
   
    Billy's pick: "The Lightweight Tee. The material is super lightweight and doesn't rub."
   
    Amy's pick: "Definitely the 3" Sleek Woven Short. It sits low around the waist-- like hip-huggers. Plus, the short length is great for racing."
   
    Josh's pick: "The waistband of the Cocona Split Short is really soft-- very comfortable."
   
    The New Balance spring collection is available at FLEET FEET Chesterfield, FLEET FEET St. Charles, and FLEET FEET Fenton. It is also available at our online store.

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Injury Prevention and the New Runner SeminarInjury Prevention

    See Bob. See Bob run. See Bob get shin splints. See Bob stop running. Poor Bob.
   
    It's the age-old story of the new runner and the injuries that thwart his training. However, it IS possible to transition into a running lifestyle without suffering Bob's fate.
   
    Join us on April 16th at FLEET FEET Fenton for "Injury Prevention and the New Runner," a seminar featuring ProRehab's Meghan Taff, PT. Meghan will address the treatment and prevention of injuries commonly seen in newer runners, including plantar fascitis, ITB syndrome, shin splints, and knee pain. She will also discuss effective prevention and treatment techniques, such as proper flexibility, strengthening exercises, and training schedules.
   
    Don't be Bob.  
 
    "Injury Prevention and the New Runner" will be held at FLEET FEET Fenton on Thursday, April 16th, at 7:00PM. The seminar is complimentary and will last approximately 45-60 minutes. Class size is limited, so please RSVP to Kristen.

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 Training Team Graduation RunFFTT
     Not even a barrage of rain, 30 mile-per-hour winds, and "hamster-size snowflakes" could keep the FLEET FEET Training Team from completing their "graduation run" at Forest Park this past weekend for the upcoming GO!St. Louis Half and Full Marathon. The Training Team ran their longest mileage to date in cold, driving rain and furious headwinds-- and they made it look effortless! (Talk about a true endurance test!) Congratulations to everyone, and job well done!
    
Sincerely,
Kristen Murphy

Kodak Gallery
Andy's Photo Shots

FFTT Grad Run Photos

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 Racing Team UpdateSt. Pat's 5mile Race
     The annual St. Patrick's Day Parade 5-Mile Run drew record crowds again, with nearly 9,500 people taking part! Many FLEET FEET Racing Team members joined the Training Team members, the Runner's Club, and even a few of our Social Run regulars who were also at the race. In the competitive division, five FFRT members placed in their age groups by finishing in the top 10: Kay McVey (1st), Rhonda Saltzman (2nd), Ryan Lane (2nd), Wade Padgett (5th), and Andy Koziatek (9th). Both Andy and Ryan finished overall in the top 15, taking 12th and 14th respectively in the highly-competitive field.  
   
    Other FFRT members who placed in the top of their age groups included Caron Herrin (14th), Cindy Moline (14th), Lloyd Weber (16th), Christine Burke (19th), and Brian Schoenholz (22nd). Don Porter, David Donald, James Pirkle, David Bennett, Kristen Melter, Katrina Wingers, Amanda Robinson, Katie Benedick, and Jim Yount also had notable performances. A huge congratulations to everyone who took part! 
 
     Other races of note saw Danielle Brunnworth take to the trails at the Land Between the Lakes 23K and come away with 1st overall for women. Way to go, Danielle! Recently, the inaugural Undy 5000 took place in Forest Park. FFRT members Nancy Klutenkamper, Wade Padgett, and Caron Herrin took part in the race. Nancy was 1st in her age group, Wade was 2nd (19th overall) in his, while Caron took 10th in her age group. Nice job to all who braved the wet and cold conditions!
 
     In other races, Cheryl Bergin traveled to Kansas City for the Westport 4-Mile and then headed back to St. Louis to take part in the Fenton Daylight Savings Time Challenge 7-Miler. Jim Yount ran in the AOH 5K; Julie Admire competed in another edition of the Rec Plex Indoor mini tri series; Lloyd Weber ran the Top of the Morning 5K; Mike Maraccini took part in the FHN Run with the Knights 5K; and Scott Kane ran in both the Run for the Helmet 7K and the Steve McQueen Days 5K. 
 
     Keep up the great work, and we hope to see you all out at the races! 

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Upcoming Races

March  for Babies 5K
March for Babies 5K

     Lace up for March for Babies and help improve the health of all babies by supporting the March of Dimes mission of preventing birth defects, premature birth, and infant mortality. Join more than 8,000 participants on Saturday, April 25th, in the March for Babies 5K Run in beautiful Forest Park. It’s more than your average Saturday morning race! 
 
     The race begins at 8:00AM and starts and finishes at the Upper Muny Lot in Forest Park. Awards will be given to the top three overall male and female finishers, as well as to the top three male and female finishers in the following age groups: 19 & under, 20 to 29, 30 to 39, 40 to 49, 50 to 59, 60 to 69, and 70 & over. All participants will receive a pair of running socks for signing up.
 
     You can register online here, or download an entry form here. Race day registration is available beginning at 7:00AM. For more information, and to see video of your finish after the race, visit the March of Dimes website.

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Haiti 5K Run
Haiti 5K Run

    Join us on May 2nd for the 2nd Annual Haiti 5K Run at Indian Camp Creek Park, the largest park in St. Charles County-- and one of the area's best kept running secrets. The race begins at 8:30AM. All of the proceeds will go directly to efforts to provide food for the children of Haiti. Recently, food costs have gone up 40% in Haiti, the poorest country in the western hemisphere. Each registration will feed a child for an entire month.

     Awards will be given to the top two finishers in the following age groups: 13 & under, 14 to 19, 20 to 29, 30 to 39, 40 to 49, 50 to 59, and 60 & Over. All participants will receive a t-shirt and a koozie cup.

     You can download an entry form here. Registration is $20. If you would like to learn more about how you can help feed the children of Haiti, please visit our website. Pledge sheets are also available. You run, and they eat.  It's that simple!

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Run for Sight
Run for Sight

     Join us on Sunday, May 3rd, for the annual Run for Sight to benefit the Delta Gamma Center for Children with Visual Impairments. The Run for Sight features a 5K Run, 2-Mile Fun Run/Walk, Kids' Run for children ages 12 and under, and a great “After Bash” with food, beverages, prizes, and awards. The race takes place at Union Station in downtown St. Louis and begins at 8:30AM. 
 
     Packet pickup and registration will begin at 7AM. The overall male and female finishers will receive a trophy and a $100 prize. Awards are also given to the top three finishers in the following age groups: 19 & under, 20 to 29, 30 to 39, 40 to 49, 50 to 59, 60 to 69, and 70 & over. 
 
     Registration for individuals is $25, a family of four is $60, and a corporate team is $140. You can register online or download an entry form here. For more information, visit the race website.
 
     The Delta Gamma Center for Children with Visual Impairments is committed to helping children who are blind or visually impaired reach their full potential through individualized education and therapy services for infants (birth to three years) and their parents, and through support services for children of all ages, their families, and the community.

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Race for Miracles 5K
Race for Miracles 5K

     The Children's Miracle Network's "Race for Miracles" Family 5K Miracle Run/Walk will take place in Chesterfield Valley on Saturday, May 9th, 2009. The event will also include a special 500-meter race for kids 8 and under. The flat 5K race will start in front of the Wehrenberg Galaxy 14 Theatre in Chesterfield Valley at 8:00AM. The Kids' Run will begin at 9:00AM, with the awards ceremony immediately following the Kids' Run. 
 
      All participants will receive a commemorative t-shirt. Awards will be given to the top three men and women overall and to the top three men and women in the following age groups: 12-and-under, 13-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, and 70 and over. All kids will receive a t-shirt and ribbon. 
 
     Registration is available online. Packet pickup and race-day registration will be at the Wehrenberg Galaxy 14 parking lot from 7:00AM to 7:45AM on race day. For more information, call the Children's Miracle Network at 314-434-6880, or visit the website.
 
     Children's Miracle Network (CMN) is a non-profit organization dedicated to raising funds and awareness for Cardinal Glennon Children's Medical Center and St. Louis Children's Hospital. The money raised stays right here in town and is divided equally between our two outstanding hospitals.

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Bridge the Gap to Health
Bridge the Gap to Health

     The 9th Annual Bridge the Gap to Health is located on the scenic banks of the Mississippi River in Quincy, Illinois, and will take place on Saturday, May 9th, 2009. The event includes a 5K run, 5K competitive walk, 5K leisure walk, a 10K run, and a half marathon, with all of the events crossing over two bridges spanning the Mississippi River.  The bridges cover a two-mile span of the course. All events begin at 9:00AM.

    Awards are given to the overall male and female finishers in each race, as well as to the top three finishers in the following age groups: 14 & under, 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, 60 to 64, 65 to 69, and 70 & over. 
 
     The event also features a Health & Fitness Expo to take place at the Oakley Lindsay Center in Quincy from 1:00PM to 8:00PM. Runners can pick up their packets or register for the race at the expo.  
 
     You can register online or download an entry form here. For more information, please visit the race website. All proceeds benefit the Quincy Catholic Charities Med Assist Program that leverages free prescription medications for patients with chronic medical conditions. Any other race inquiries can be directed to race director, Debbie Fitzgerald, at (217) 257-8028.

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