| Dear *****, |
| Year Two has
started with a bang . . . we are growing . . .
We have added new knowledgeable staff to the Fleet Feet
team. We are putting on our first race, Women Today Expo
5k. We have a strong presence at the Knoxville marathon,
specially with our youth group ready to burst onto the
scene at the Cariten Kid's Run. We are launching a Begin to
Run training program. We are continually introducing new
products at the store. And we are having fun.
Train smart, live well, and make a difference!.
- Shahin |
| Women Today
Expo 5K |
Run
the Inagural 5K Race!
Event: Women Today
Expo
5K
presented by Fleet Feet
Sports
Date:
Sunday, March 16, 2008
Time:
8:00 am
Where: World's Fair Park outside
Knoxville Convention Center
Website: http://www.fleetfeetknoxville.com/wte5k/
The Inaugural Women Today Expo 5K race is open to all
ages, genders and paces . . . walkers
welcome! The course starts at the World's Fair Park
outside the Knoxville Convention Center, and runs through downtown
area onto UT campus then loops back
Race participants receive:
 One
day pass for the Women Today Expo!
$8
value, good for any day of the expo:
Fri., March 14 - Sun., March
16.
For more information visit
http://www.womentodayexpo.com
Brooks
Technical T-shirt to first 300 registered
Entry to
door prizes after race
Early Registration Fee . . . . .
. . . $20 by 3/7/08
Late Registration Fee . . . . . . . . .
$25 3/7/08 to 3/16/08
Visit race website to
register online or print entry form.
Post Race
- Post race refreshments provided by Food
City and SoBe life water.
- All race participants are automatically
entered for door prizes provided by Fleet Feet Sports and Brooks to
be given away after the race.
- Awards ceremony directly after
race. |
| Knoxville
Marathon - March 30 |
 We would like to thanks
those runners and walkers who came to Fleet Feet Sports on Feb
23 for their training run. Several of you indicated you
liked the course and markings, specially on the second
half. Thank you. We tried to please, even if it
meant adding hills and signs to ease the pain!!
Look for us at the Knoxville marathon:
 We are the official sponsor of the pacing team
apparel.
We are supporting 2 water stops on the course.
One will be around mile 12, right at the split between the
half-marathon and the full. The other around mile 24, before
heading over the bridge towards UT.
We will be at the Marathon Expo with special deals,
including discounts on Mizuno apparel and footwear.
We have limited number of short
sleeve Mizuno Rider Tees with Fleet Feet Sports
logo that we are giving away to anyone running one
of the events in the marathon. All you have to do is to wear it on
race day. If you are interested, please stop by the store.
First come first serve.
 If you are interested in
being a pacer for the marathon, please contact Nicole Howe at staff@fleetfeetknoxville.com. Some
benefits of being a pacer: - Entry into the
marathon - Mizuno technical t-shirt -
Knowledge that you are helping people reach their goals -
other incentives - and
Popularity! |
Pearl Izumi
Experience Weekend
|
Experience Pearl Izumi
. . . Get Incentives
What: 20% off all Pearl Izumi
products
When: Fri, Apr 4th - Sun, Apr
6th
Where: Fleet Feet Sports Knoxville
 THREE DAYS ONLY . . . all
Pearl Izumi footwear, run clothing, and tri gear, including the new
Spring styles, will be 20% off the
retail price Friday, April 4th through Sunday April 6th. Our
Pearl Izumi rep will be on hand all day Friday, April 4th to answer
any questions about the product line.
Never tried Pearl
Izumi? Take advantage of the discount to try their
products. Already a Pearl
Izumi fan? Stock up on your favorite
styles. |
Triathlon
Seminar - Triadeltathon Primer
|
What: Triadeltathon Primer
When:
Sun, Apr 6th from 12:00 - 2:00
Where:
Fleet Feet Sports Knoxville
Cost: Free
Need assistance in preparing for the Trideltathon
Triathlon held on April 20th? Join our seminar hosted by
Shahin Hadian, a USA Triathlon certified coach. The content will be
informative - good for beginners but something for all.
Topics covered: race course information, transition set-up,
gear, nutrition, and general training information to help you set
new goals and devise a plan to get there.
RSVP by
calling the store (865) 675-FEET or sending us an email.
| |
|
| Upcoming
Events |
 Jan - Mar:
Brooks Run for Rewards
Feb - Apr:
Triathlon 101 Training Program Mar 16th:
Women's Today Expo 5K Apr 4th - 6th:
Pearl Izumi Experience - special discounts on
PI
Apr 6th:
Triathlon Clinic - Trideltathon primer Apr 8th &
10th: New Balance No Boundaries - orientation
meetings Apr - July: New
Balance No Boundaries - a begin to run/walk training
program |
| Gift
Cards |
Gift Cards Available
For that special friend or loved one who you would like to buy
a great gift, but don't know their size or what color to
choose?
A Fleet Feet Sports Gift Card is the perfect
FIT.
|
| Run for
Rewards |
Need motivation to run
and/or walk?
Join our group runs and earn
rewards! Brooks and Fleet Feet Sports started a "Run For
Rewards" program which runs January through March of 2008.
Come to our group runs and pick up a punch card. Run participants
receive one punch for every run they attend. Run participants also
receive an additional two punches for each new participant they
bring with them.
Rewards:
1 Punch = Free Brooks Drawstring Bag
15 Punches = Free Brooks Technical Short Sleeve Top
25 Punches = Free Brooks Mesh Hat
50 Punches = Free Pair of Brooks shoes
|
Anniversary Door
Prizes
|
Thanks to all who helped us
celebrate our one year anniversary. Congratulations to the
following door prize winners:
Emily Aziz, Leslee Hege,
Paul Kauffman, Trudy Leblanc,
Cheree
Leek, Greg Muncy,
Rodney Owen, Jean Sanford,
& Katherine
Shepared
Come by the store to pick up your door
prize if you haven't already.
| |
| No
Boundaries - Begin to Run Training Program |
Train to
Run or Walk your First 5K
Accomplishing
new, challenging things in life starts with making the
commitment.
Get into
shape this Spring with our NO BOUNDARIES™ training program sponsored
by New Balance! The benefits of exercise are many, with
the most important being: weight loss and management, improved
cardiovascular health, improved bone health, improved mood and
better coordination. Sign up today to run or walk your first
5K and commit to making a life change. The training program is
designed for beginner runners and people that are currently inactive
or minimally active. The program is structured to help you cross the
finish line of your first 5K. Along the way we'll give you the
information and coaching you need to motivate you and keep you
moving, so that even after the race, fitness remains an important
part of your daily routine. As part of the experience, program
participants will receive the following: 12 week training schedule with detailed
workouts
support, guidance and advice from experienced
coaches
coached training sessions every Tuesday and
Thursday weekly emails from coaches with tips, advice, and
motivation
information sessions about proper running form,
hydration, nutrition, etc.
New Balance technical gear (t-shirt, hat, and
more)
Orientation
Meetings
Have questions?
Come to one of the following meetings:
- Tuesday April 8th at 6:00pm
- Thursday
April 10th at 5:00pm
The training schedule starts Monday, April 14th with first
group workout on Tuesday, April 15th. The program finishes at the
target race which is the Pilot Fireball Moonlite Classic 5K on
July 3, 2008.
|
New
Products
|
   Spring Apparel . .
.
Our spring apparel has been arriving. New outfits
from Mizuno, Moving Comfort, Nike, New Balance, Pearl Izumi,
Saucony, Sugoi, and more.
We have a great selections
of skorts (just one time excercising in a skirt and you will love
it!), shorts (all lengths, even the new bermuda length) and tops for
both women and men.
Garmin
Maximize your workout productivity
with a GPS training wristwatch that allows you to keep track of your
calories burned & workout pace. The Forerunner 305 & 405
have compact, lightweight & water-resistant designs. A wireless
heart rate monitor with comfortable chest strap eliminates
cross-talk with other devices and reliably measures heart rate
data. You can view detailed workout history with average pace,
speed and calories burned. Note: the 405 to be released early
April.
  Triathlon Season is upon
us
We have teamed up with several of
our vendors to bring you the best of what is out
there. Men's and women's tri tops and bottoms from 2XU, Sugoi, and
Zoot. If you need a wetsuit, let us know. We want to make sure
you have what you need when you sign up for that dream event,
whether it is your first olympic distance triathlon or your next
ironman distance event. No matter what, we are here.
 Clif LUNA Sport
Nutrition LUNA Sport is an
entirely new product line dedicated to the nutritional needs of
female athletes. No more cutting portions in half, diluting sports
drinks because they're too sweet or calorie dense. Totally delicious
and totally natural. LUNA Sport products contain things like
folic acid, calcium, iron, B vitamins and antioxidant vitamins A, C
& E. They're specially portioned to provide just the right
amount of calories to keep you energized through your activity, and
even help you recover & prepare for the next one. You can taste
and feel the difference with three unique products: LUNA Sport Moons
Energy Chews, LUNA Sport Electrolyte Splash and LUNA Sport Recovery
Smoothie. |
| At the
Races |
 Whitestone 30K, Kingston, TN
(Mar 2, 2008)
- The Thursday night running group had a strong
presence in at Whitestone 30k. Bob Adams and Brad Adams  finished first and second in their
age group. Robin Auerbach finished first in her age group. Wayne
Lambert finished 3rd in his age group. Jose Salas and Radu Stoica
finished 4th in their age groups. The Off the Leash team of Rebecca
Adcock, Nicole Howe and Sharon Rivers finished 2nd in the
women's relay team division. Way to Go!!! The race
results can be found here.
Ribbit Run,
Knoxville, TN (Mar 1, 2008) - Several of the children from
our Thursday night Cariten Kids training group ran last weekend in
the Ribbit Run at the Knoxville Zoo. Our kids are well
on their way to completing the mileage needed to finish their
Knoxville Marathon Kid's Cariten Run. We are
PROUD! 
Calhoun 10 miler, Knoxville, TN (Jan 26, 2008)
- Congratulations to several members of our Thursday night group run
. . . they won the corporate team competition as Jewelry TV, beating
the next team by 20 minutes. Kudos to: Bobby Adams, Bradley Adams, Jose Salas,
Will Jorgensen, Howard W. Lambert, & Radu Stoica. The
race results can be found here. |
| Coach's
Corner |
 Race Day Strategies for Your Best
Marathon
You've trained hard, done all the long
runs, gotten in the tough intervals at the track and now you are
tapered, rested and ready to run your marathon. Now its time to
focus on your strategy for actually running that race and reaching
the time or finish goal you've set for yourself. What follows is a
simple race day plan for nutrition, hydration, pacing and race
tactics which will help you to do your best come marathon day.
Race
Morning-Pre Race
- Be sure you prepare your body for the
work ahead by getting up early and eating a good breakfast to top
off your fuel stores. Hopefully you've been practicing this in your
training by eating before long runs and have learned what you like
and what your body will tolerate. Rise early enough to eat a good
breakfast at least 2-3 hours prior to the race start: favor easily
digestible carbs such as cereal, bagels, toast, bananas.
- Avoid
food within 30-60 minutes before start
- Drink 16-24 oz. water
with breakfast
- Drink 6-8 oz. water/sports drink just prior to
start
At
the Start-Warm Up
- Try to move around actively for at
least 10-15 minutes before the race starts to warm up the muscles
and soft tissues to prepare them for the task ahead. Only do a
strenuous warm up if you are hoping to really race the marathon hard
and need to set a fast pace from the gun.
- Warm muscles are
better able to extract oxygen from the circulating blood and allow
you to produce energy aerobically from the start-saving muscle
glycogen.
- Don't overdress for the conditions. If you are warm
standing around at the start you will overheat as you run. If it is
cold at the start wear a top layer which you can discard. Rule
of thumb: "Dress for 10 degrees cooler".
Race
Start . . . Ease Into It
- It is often helpful
physiologically to run the first couple of miles a few seconds per
mile slower than your planned pace as you warm up. Pacing: Even Splits = Best Performance.
- Use mental discipline to hold back in early miles when pace
feels easy and others are going out too fast; spare your energy to
last through the race - a fast pace in early miles will burn more
glycogen and lead to early depletion.
- Can't Put "Time in the
Bank". You will pay back time for any fast early miles with double
or triple the time in the final 10K.
Hydration:
Do It
- In warm conditions at racing intensities you may
lose between 1 and 2 liters of fluid per hour.
- Dehydration
will lead to increases in heart rate and core body temperature,
decreased blood flow to skin and working muscles, increases in
muscle glycogen utilization, increases in exercise related
discomfort and decreased performance.
- For most runners under
non-extreme environmental conditions somewhere between 17 and 27
ounces per hour should be sufficient-about the amount contained in
one water bottle, or about 6-8 ounces every 15-20 minutes. Be sure
to drink at every water stop and walk if necessary to get the fluid
in you-not on you!
Carbohydrate
Replacement
- Can be from Sports Drinks, Gels or other
easily digestible products.
- Aim for between 60 and 90 grams of
carbohydrate per hour. This equates to about 240-360 calories
, around 2.5-3.5 standard gels or 3-4 8 oz. cups of electrolyte
replacement drinks.
Race
Performance
- Focus on your own performance not what is
going on around you.
- "Checklist of systems" - periodically
assess for any tightness, breathing rate, stride rate, fatigue,
thirst, low energy and make corrections as needed.
- Break race
into smaller chunks: get to next mile marker, water stop, etc.
-
Positive self-talk: remind yourself that you have trained hard and
prepared for the race.
- Be "associative" - pay attention to
what you need to do right now to have a successful race (speed up,
slow down, drink, get carbs, relax shoulders, shorten stride, etc.)
- "Draft" or tuck in behind other runners to let them act as a
wind block for you.
- Run the "tangents" or the shortest lines
along the course, i.e. the inside of curves.
- Keep your brain
in the race with sufficient carbohydrates in the later miles.
Follow these guidelines and you will have done your best to
run your optimal race. | |
