Fleet Feet Sports New Year's Day 5KCalhoun's 10 Miler 2009New Year's Day 5K
Training Groups . . . What is your next goal? . . . We can help you get there.
Fleet Feet Sports Knoxville Newsletter
February 2009
Dear *****,
Looking for inspiration? Maybe one of the following quotes can help:

"Few of us know what we are capable of doing . . . we have never pushed ourselves hard enough to find out." - Alfred A. Montapert

"The miracle isn't that I finished. The miracle is that I had the courage to start." - John Bingham

"Whether you believe you can or believe you can't, you're probably right." - Henry Ford

"Many of life's failures are people who did not realize how close they were to success when they gave up." - Steve Prefontaine

"The answer to the big questions in running is the same as the answer to the big questions in life: do the best with what you've got." - Anonymous

"It's very hard in the beginning to understand that the whole idea is not to beat the other runners. Eventually you learn that the competition is against the little voice inside you that wants you to quit." - George Sheehan

"Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it." - Lou Holtz

"You can dooo eeeeet" - Leah Smith

Train smart, live well, and make a difference!.

- Shahin
No Boundaries - Begin To Run
Let us motivate you to start running!

Our NEXT session of New Balance No Boundaries, Begin to Run training program is set to begin on Tuesday, Feb 17, 2009.
No Boundaries Logo
Have you always wanted to run but didn't know where to start? If you answered YES, then you will want learn more about our motivational beginning running training program. We want YOU to join us!

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.  Participants receive New Balance technical gear as part of the program.  Check our website for more details.

Questions?  Call the store (865)675-FEET, send us an email or attend an Orientation Meeting:
   Where: Fleet Feet Sports
   When:  Thurs Feb 12th at 5:00pm
Fall 08 No Boundaries Group
Fall 08 No Boundaries Training Group
Anniversary Sale
 
Fleet Feet Sports Knoxville is turning 2 !!


We plan on celebrating our 2nd Anniversary this Friday Feb 13th through Sunday Feb 15th with in store specials. 

Daily door prize drawings
25% - 40% off select shoes
25% off all winter apparel and select accessories
Free pair of socks with shoe purchase (while supplies last)

Come in celebrate with us!

Knoxville Marathon
Knoxville MarathonFleet Feet Sports is supporting the Knoxville  Marathon:

We are the official sponsor of the pacing team
We are supporting the last water stop on the marathon course
We are hosting two KOC training runs on Saturday January 17 and March 14
We are offering training groups for the Covenant Kids Run

Training Groups for the
Covenant Kids' Run


Interested in encouraging your
child to participate?

Need help with motivation?

Fleet Feet Sports will have group training run/walks for children starting in February to help them complete the 24 miles needed for the Covenant Kid's Run.

Our run/walk sessions on the nearby greenway - FREE
Fleet Feet Sports incentives to help your children reach
           their goal - PLENTIFUL
Your children's smile when they cross that finish line -
           PRICELESS 

The kids' training sessions are held in prior to our Thurs evening group trainings at 5:00pm from the store. Don't forget to bring their logs so we can log the miles. Parental involvement is required. Grand Parents may be substituted! (or other guardians)
In This Issue
No Boundaries - Begin To Run
Anniversary Sale
Knoxville Marathon
Upcoming Events
Upcoming Races
Group Runs/Walks
Triathlon 101
Support the Girls Promotion
Boxing Bootcamp
At the Races...
Coach's Corner - Sleep
Join Our Mailing List!
Upcoming Events
    Nov - Feb: Training Programs - a 10K, 10 miler or Half Marathon training program
    Feb 9th & 12th:  Orientation Meetings for No Boundaries training program
    Feb 13 - 15:  Anniversary Sale at the store
    Feb 16th & 19th:  Orientation Meetings for Triathlon 101 training program
    Feb - March, every Thurs: Training group for the Covenant Kids' Run
    Feb - May: New Balance No Boundaries - a begin to run/walk training program to complete a 5K
    Feb - Apr: Triathlon 101 - training program to race a sprint triathlon
    Mar 14th:  KTC Knoxville Marathon Training Run
Upcoming Races
Feb 14
Strawberry Plain Half Marathon / 10k
Feb 21
Love Your Libraries 5k
Feb 28
XTERRA Seven Islands 10k
Gift Cards
For that special friend or loved Gift Cardsone 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.
Personal Rewards
Personal Rewards
Earn Reward Points As You Shop!

Receive a $25 voucher for every $250 you spend with us.

No card to carry.
No sign up fees.
No minimum purchase.
Group Runs/Walks
Fleet Feet Weekly
Group Runs/Walks
Sunday Group Trail Run
Looking for someone to run or walk with? We have plenty of options at Fleet Feet. Don't miss the fun!!  Everyone is welcome at our runs/walks. All you have to do is show up. See you this week!

Tuesdays at 6:00am
Wednesdays at 6:00pm
Thursdays at 6:00pm
Sundays at 7:30am

Need more info?
Visit our group run page, call the store at 865.675.FEET or send us an email.
Triathlon 101 - Build to a sprint distance triathlon
Springbrook Tri Events 
You are looking for a new challenge . . .
The triathlete in you is screaming to come out . . .

You know it will be a formidable challenge but you are not sure whether you can swim, bike, and run the distance. You are intrigued!!

This 8-week training program is scheduled around April 19th Trideltathon Triathlon. The goal of the program will be for a novice or beginner athlete to finish the event although a seasoned athlete might be able to pick up a thing or two.

Each training session will focus on a different phase of training, from swimming to transitioning and is led by a USA Triathlon certified coach. To participate you will need at a minimum, running/walking shoes, bicycle, helmet, and a willing mind and body. We'll supply you with the the knowledge to complete a sprint triathlon with the biggest smile EVER:-).  Check out our website for more details.

Questions?  Call the store (865)675-FEET, send us an email or attend one of the Orientation Meetings:
    Where: Fleet Feet Sports
    When:  Mon, Feb 16th at 6:00pm or
                Thur, Feb 19th at 5:00pm
Support the Girls

This great looking T-shirt not only supports YOUR girls but it supports a great cause. These Moving Comfort shirts are part of an initiative focused on programs educating women and girls about the importance of leading a healthy and active lifestyle.

From February to April 2009, limited edition Moving Comfort Support Your Girls T-shirts will be available exclusively at Fleet Feet retailers. Thirty-three percent of the proceeds from every T-shirt sold will be donated to Girls in the Game, a program whose mission is to provide and promote sports and fitness opportunities, nutrition and health education and leadership development to enhance the overall health and well being of girls aged six to eighteen.

The Support Your Girls T-shirt is available in pomegranate and cornflower, for $30 suggested retail. Come try one on today and support this great cause!
Boxing Bootcamp
FIGHT away that extra weight and PUNCH off the pounds with "Boxing Bootcamp"
. . . a fun and exciting way for women to lose weight and tone up

Boxing Bootcamp What is Boxing Bootcamp?  Boxing Bootcamp is a group fitness program with personal training instruction and a specialized conditioning curriculum to fit each woman's specific goals.  Crunches, push-ups, jumping rope, punching bags, and sparring are all part of the tough training regimen to whip women into shape. Boxing Bootcamp adopts the same training techniques that boxers use to prepare for a fight. We want every woman to leave Boxing Bootcamp feeling empowered and self-confident.

Program includes: one-on-one personal instruction, specialized training program to fit each woman's specific needs and goals, boxing and conditioning coaching, nutrition coaching, monthly fitness assessments with tracked results, group fitness opportunities, weekly schedule of fitness activities, and motivation with a support group of people like you to help you obtain your goals.

Boxing Bootcamp is great for any woman looking for that boost or motivation to get fit. The training is tough, but it is fun and exciting and it WORKS. Invest in something that will last, YOU, and get out of that RUT and into the RING of fitness with Boxing Bootcamp.

Interested or Questions? Contact Jennifer Allison at (865) 805-2403, send e-mail, or visit the website.
At the Races
New Years 5K 2009New Year's Day 5K (Jan 1, 2009)
 
Folks from our Long Distance and Next Steps training groups brought in the New Year by running the New Year's Day 5K.  Fleet Feet Sports was proud to be a sponsor of the race.  Congratulations to everyone for kicking off the New Year with a commitment to an active lifestyle.

The race results can be found here.

Disney Half Marathon 2009
Walt Disney Half Marathon (Jan 10, 2009) -

In January's newsletter you met Craig & Callie who ran the Disney Half Marathon with Team T.S.A. (Tourette's Syndrome Association). They surpassed their fundraising goal for T.S.A and wanted to thank everyone for helping them meet this challenge. Despite both having injuries during the race, they kept going and crossed the finish line (couldn't let all their supporters down). Way to Go!
Calhouns 10 Miler 2009


Calhoun's 10-Miler (Jan 24, 2009) - 

The Long Distance training group met their goal by running the Calhoun's 10 Miler. Many set PRs and both the men's and women's Fleet Feet teams place 4th in the team category.  But what we are most proud of is the team spirit and comaraderie.  Congratulations!
 
The race results can be found here.

Covenant Kid's Run 2009

Covenant Kid's Run (Jan 24, 2009) -


The weather was perfect for the kids to start off their quest to complete a marathon by March 28.  Don't forget to join in the kid training runs at the store every Thursday at 5:00pm.

Checkout the race photos in our photo gallery.  
Coach's Corner
The Healing Power of Sleep
Sleep
Never underestimate the power of a few Z's in relation to your training. It could be the element your training has been missing!

People spend nearly a third of their life sleeping, yet they never schedule it in the way they would a workout or having healthy eating habits. For athletes to perform at their peak, it is imperative that they get the right amount of sleep for their body. The trend to push sleep aside to make room for busier lives shows no signs of subsiding and in turn is creating an epidemic of people with sleep deficit.

There is mounting evidence that insufficient or poor quality sleep doesn't just compromise short-term physical performance, it is also associated with a host of serious health problems including weight gain, insulin resistance, type-2 diabetes and cardiovascular disease. Sleep deprivation is a growing problem, and one that can significantly impair performance in athletes. It's also an area that's easily overlooked in the rush to fit training schedules around work and family commitments. If you suspect you're not getting all the sleep you need, addressing your sleep shortage may pay far more dividends than an extra training session here and there.

A few ideas that may help ensure an extra productive nights sleep:
  • Avoid drinks that contain caffeine after 3PM
  • Avoid alcohol three-hours before bedtime; it may help you fall asleep, but can lead to disturbed sleep later in the night
  • Don't go to bed with a full or empty stomach
  • If you are currently suffering from sleep problems, try to increase your intake of magnesium-rich foods (ie, beans, peas, lentils, nuts, seeds, whole grains, and green leafy vegetables)
  • Make sure your bed is comfortable
  • Keep your bedroom well ventilated, quiet and cool
  • Go to bed when you are tired, not when it is 'time for bed'
  • Take time to wind down before bed
  • Try adding 1-2 hours of sleep every night for two weeks and see how your performance improves
    So in short, don't put a good night's sleep on the back burner. Pay attention to the quality and amount of sleep you are getting and make sure you are performing at your absolute best every day!
  • Shahin Hadian
    Fleet Feet Knoxville
    Fleet Feet Knoxville | (865) 675-FEET | 11619 Parkside Dr | Knoxville | TN | 37934