| Dear *****, |
Happy
September!
Our FIT
Guarantee: Fleet Feet Sports Knoxville is committed to
FIT. If for any reason you are not satisfied with an item you
purchased from us, you may return or exchange it at any time. We
won't rest until we find the right solution to your needs.
Train smart, live well, and make a difference!.
-
Shahin |
Personal
Rewards Just Got Better
|
 You spoke and we
listened...
We always take all of your suggestions
seriously and as a result, you'll earn your personal rewards voucher
faster than ever!!
Starting this month, for every $150 you
spend with us you will receive a $15 store credit to be used at
Fleet Feet Sports Knoxville! (This will take the place of $25 for
250 points so you earn dollars to the store FASTER!)
Receive $15 in-store voucher for every
$150 in purchases
No sign up fee, no card to carry
No club affiliation required
Maintenance of purchase history for
easier shopping
Access to special PR shopping events
and bonus offers
Thank you is nice, but $15 is
nicer! |
Sock
Sale
|
SOCK SALE
Buy 3 pairs Get 1
FREE!
Free pair must be of equal or lesser
value
This special lasts through
September, so take advantage of our special sock sale and keep those
feet dry and happy! Mix and match socks -- choose from
Balega, Drymax, Defeet, and Injinji.
All of our socks are
comprised of technical fabric that will:
- reduce
chafing
- reduce blisters
- keep feet dryer and
cooler!
Remember "cotton is rotten" when it
comes to
running, walking, or working
out.
|
No
Boundaries Begin to Run
|
|
Let us motivate you to start
running!
Our NEXT session of
New Balance No Boundaries: Begin
to Run
is set to begin on Tuesday, Sept 8, 2009.
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. Visit our national
training website to see how this
program has changed lives across the country.
Questions? Check our website for local
details, send us an email or call the store
(865)675-FEET.
Here is what
past participants have had to say:
.... I just wanted you to know that the
no boundaries program was amazing. I never believed I could
run a 5K pain free let alone place in my age group. Thank you
for all the time and attention you offered... I am looking forward
to the triathlon training...
... Thanks for everything. I've
thoroughly enjoyed the class and look forward to the next
one!...
... Can't
thank you all enough for your support and Team Spirit. I'm
really one proud and happy Mom! Keep up the wonderful work, and
thank you again...
 Spring 09 No
Boundaries group at Run for the Deaf
5K | |
|
Thanksgiving
Day Race
|
New race on
Thanksgiving Day in Farragut. Mercy Hot To Trot 5K, 10K, and
Fun Run.
Stay tuned for
details. |
| In Store
Events |
 Sept: Sock
Sale - Buy 3 Pairs Get 1 Free Sept 14th: Long
Distance Training Program Orientation Meeting Sept 16th - Sept 18th: Marine
Corp Mud Run Packet Pickup & Asics Promotion Sept - Nov: No Boundaries Begin to
Run Training - training program to complete your first 5K
Sept - Jan: Long Distance
Training - Half Marathon/Marathon training, goal race
Disney Marathon
weekend |
|
Long
Distance Training Program
|
 Are you're
looking to . . .
- take your running to the
next level,
- achieve a race distance you've
never run before, or
- have others to run
with as you train . . .
then come join our Long
Distance training program.
The goal of the program is
to take someone who is currently running 3 to 5 miles and help
them finish a half marathon or someone who is currently running 6 to
10 miles and help them finish a marathon. We have a group
going to the Disney Half Marathon & Marathon in January
2010. This can be your goal race or choose another long race
around the same time.
Program participants receive:
A complete 16-week training program
and calendar with detailed workouts
Weekly coach led training session with
hydration provided
Series of seminars on topics such as
injury prevention, nutrition, and stretching
Weekly e-mail from the coach with
tips, advice and motivation/encouragement
E-mail support - the coach will answer
individual questions regarding training and running related issues
Weekly Group Runs available from Fleet
Feet Sports
Technical fiber shirt & water
bottle - valued at $30
Questions? Check our website, send us an email,
call the store (865)675-FEET, or
attend the Orientation
Meeting to learn more:
When:
Monday, Sept 14th at 6:00pm
Where:
Fleet Feet Sports
Ready to
Sign Up? Download the application form, fill
it out and bring it to the
store.
|
Mud Run Packet
Pickup
|
What:
Marine Corp Mud Run Packet Pickup
When:
Wed Sept 16th - Fri Sept 17th
Where: Fleet
Feet Sports
Fleet Feet Sports is proud to sponsor the Marine
Corp Mud Run held on Sept 18th. Avoid race day crowd and come by the
store for early packet pickup. Be one of
The
Few . . . The Proud . . . The MUDDY
This course
is CHALLENGING. It consists roughly of 3 miles of off-road running,
which entails some obstacles, hills, and of course, mud pits. We
recommend that you wear old clothing and shoes. After the
race, grab your Fleet Feet Asics coupon, then head to the store to
see the latest in Asics Fall products.
For more information
go to the Mud Run website.
In
Store Promotion: Wed Sept 16th - Sun Sept 20th receive free pair
of Asics socks with
purchase of Asics footwear (while
supplies
last). |
The
race is an official drop off
point for Toys for Tots.
Bring a
new unwrapped toy to the store
and
be
entered to win a pair of Asics shoes!
(Drawing to be held at the
race)
|
What's
New
|
 Drymax Socks
The
Running Lite-Mesh Socks were designed with a special dual layer
moisture removal system that moves moisture off the skin through the
inner drymax layer to the outer absorbent layer. The socks are a low
density protective padded sock, as opposed to thick padding, which
protects feet without adversely affecting the fit of the shoes. The
MicroZap antimicrobial in the drymax fibers is a silver - zirconium
phosphate ceramic ion-exchange resin. It fights odor-causing
bacteria, helping keep socks odor free.
 CWX Tights/Capris
With CWX you
can reduce your muscle fatigue during exercise, which in turn
improves your performance. The patented Support Web bands together
the muscles and ligaments of the lower leg to stabilize the knee and
reduce vibration for increased efficiency. The Support Web also
harnesses the midsection, supporting the lower abdominals, hips and
back to channel power through the core. Variable compression
facilitates circulation during and after activity, minimizing lactic
acid build-up so that you can be active longer and recover faster.
As we enter marathon and half marathon season, CWX tights can be
used to optimize your training and overall performance.
Polar Insulated Water
Bottles
Polar Bottle is the only truly insulated plastic
sports water bottle. Insulation means that drinks stay cold more
than twice as long as conventional water bottles in the hottest
conditions. Care has been taken to use FDA food grade approved
plastic, the bottles do not contain BP-A. Bottles are
freezable, dishwasher safe and the valve is removable for cleaning.
The wide mouth top is large enough to accommodate ice cubes.
All bottles now come with a removable carrying strap.
 Garmin 310XT
Finally, a
GPS-enabled training device that isn't afraid of the water. The
rugged Forerunner 310XT is the triathlete's indispensable training
tool - a GPS-enabled, swim-proof trainer that tracks bike and run
data and sends it wirelessly to your computer. This multi-sport
device has up to 20 hours of battery life, tracks distance, pace and
heart rate (optional), and goes from wrist to bike in
seconds.
|
| At the
Races |
Springbrook Triathlon (August 8, 2009) -
Fleet Feet Sports
was proud to sponsor the Springbrook Sprint Triathlon. Kudos
to our Triathlon 101 group for
reaching their goal of competing in this race. For many it was
their first triathlon. For some it turned out to be their
best. The camaraderie and team spirit was intoxicating and
energizing. Pictured here is Kristie Kiefer finishing her
first triathlon under the watchful eyes of her coach and the support
of her team mates: Chris, Carlos, Iram, Melissa, Wendie, and
Eleanore.
Visit our photo gallery here and check out the
race results here.
 Fall Creek Falls (August 18, 2009)
-
The weather was perfect for an olympic distance
triathlon. For many first timers in our Triathlon 201
group , the open water was a
bit nerve wrecking. But that did not stop them from reaching
their goals. Whether it was their training regiment, the
support of their more experienced teammates or just their
competitive drives, everyone finished with flying colors. Some
even took extra caution to ensure a great race. Pictured here
is Doug, a member of the Triathlon 301 group who
is training for his first half-ironman. He is demonstrating
the "laid back" transition technique on his way to win 3rd in his
respective category. He worked hard when it mattered although
the team still has not left him off the hook for the triple chain
ring setup on his bike.
Visit our photo gallery
here and check out the
race results here. Ironman Canada (August 30, 2009)
- So what do you tell the coach,
when he is off playing on some far away race course and you are
tracking him online. "For goodness sake, finish the race so we
can go to sleep!" is one that come to my mind on Sunday
night. On this beautiful summer day, Shahin returned back to
his most favorite Ironman course and the one that had given him his
start. Although his last appearance in Penticton, BC was in 2004, he
had not forgotten or taken for granted its difficulty level.
Unfortunately it was not his endurance that failed him, rather his
nutrition on race day that proved to be his achilles heel. Having
difficulty for most of the bike and part of the run, he struggled on
and finished a race he had dedicated to his dad. You can read
about his journey in his race report "What do hot dogs &
serendipity have in common" but know that his is determined to go
back in 2010 and make peace with that course. Click here to read race
report. |
Bike Bash Weekend at Dancing Bear
Lodge
|
 Beautiful weather, Trek
Demonstration trailers, awesome food, bike games and over 100
cyclist make for another great Dancing Bear Bicycle Bash.
Several friends of Fleet Feet will be there this weekend enjoying
the beautiful scenery and camaraderie. For more information go to www.dancingbearlodge.com.
Saturday,
September 12, 2008 Schedule
Trek Bicycle Demo Road Bikes
Available
Fitting at 8:00 am
Riders Meeting in the
Lower Field 8:45 am
Rides Begin at 9:00 am
30, 50
& 60 mile options
Guided Mountain Bike Option on
Property
Post Ride Party and Lunch 12:00 - 3:00
pm
Bike Games and Demonstrations 2:00 - 6:00
pm
|
Now
Hiring
|
Fleet Feet Sports Is
Hiring!
Motivated and
Passionate . . . Two words that describe the people who work
at Fleet Feet. Our team members are our most valuable asset. At
Fleet Feet Sports we provide extraordinary customer service to
runners, walkers and others passionate about exercise as well as
folks that simply need great shoes.
The job entails working
with the nicest customers on earth, fitting them into athletic shoes
and apparel, and demonstrating accessories. If this sounds good to
you, and you love working with people, then we are interested in
talking with you! You must be available to work nights and/or
weekends. The rewards of working at a Fleet Feet are great and
generous employee discounts are included.
Please visit our
website to learn more
about Fleet Feet Sports, including our hours, upcoming events, etc.
If you are interested, review the questions on our employment page to see
if there is a fit. There you can download an application and bring
it by the store or fax it to (865) 675-3376.
If you have any
questions, or would just like to talk to us about working here, give
us a call at (865) 675-3338 and ask for Shahin, or send an email. |
Coach's
Corner - Core Strengthening
|
. . . by Kellie
Vogel
Core (abdominals, back, hips) strengthening
exercises are extremely important to do on a daily basis. Your core
is the base to most movements, including running. Therefore,
the stronger your core, the more efficient and faster you are likely
to run and less likely to be injured.  Below are a few core exercises you
can add into your daily routine. Remember, form is key! Do
these movement slowly, controlled, and with a purpose!
Plank (AKA Bow and
Toes)
1. Lie face down on ground resting on the forearms,
palms flat on the floor.
2. Push off the floor, raising up onto
toes and resting on the elbows.
3. Keep your back flat. Try
to keep your spine in line with your head and heels.
4. Squeeze
your glutes and contract your abdominals to prevent your rear end
from sticking up in the air. If you do lose form, go down from your
toes onto your knees.
5. Hold for 30 sec. Then 10
rest. Hold for 45 sec. Then 10 sec rest. Hold for
45 sec. 10 sec rest.
Variations
for advanced move: Lift one leg off the ground at a
time. Or, dip hips down towards the ground (right then
left).
Flutter
Kicks
1. Lie on your back hands and arms tucked underneath
your rear end.
2. Raise your feet 6-12 in off the ground while
keeping your legs straight and toes pointed.
3. Lift your head
off the ground and look at your toes. Backs and shoulder
blades remain on the ground. Try to keep the small of your
back flat and on the ground.
4. Begin kicking your feet, keeping
legs straight and never touching the ground.
5. Do 30 sec of
small/fast flutter kicks. Then 30 sec of big/slow flutter (one
leg being straight out and one straight up).
Variations for advanced
move: Untuck your hands from under your rear and end
back. Have them straight out, extending from shoulders, making
a t-shape with your body. Back MUST be flat on the
ground. If there is any arch, tuck hands back
underneath.
Partner
Throw-Downs
1. Partner #1 lies down on his/her back. The
other partner (partner #2) stands at partner #1's head.
2.
Partner #1 holds on to the ankles of Partner #2.
3. Partner # 1
brings his/her legs straight up towards the sky.
4. Partner #2
then "throws" Partner #1's legs downs towards the ground. Keep legs
straight and do not let them touch the ground. Bring legs
right back to the start position. Back should remind flat on
the ground. (NOTE: Release hands from ankles and tuck them
underneath the rear end if back is arching when legs are being
thrown down). Continue to repeat the "throw-down."
5. Throw
legs out straight for 30 sec. Then throw legs to the
right-side only from 15 sec, then left-side only for 15 sec.
Switch partners.
Variations for
advanced move: Untuck your hands from under your rear
and end back. Have them straight out, extending from
shoulders, making a t-shape with your body. Back MUST be flat
on the ground. If there is any arch, tuck hands back
underneath.
Supermans
1.
Lie face down on ground. Arms extended above your head.
Legs straight.
2. Lift arms and torso off the ground while
keeping feet and legs on the ground. Face is looking at the
ground, not up. Hold for 2 sec, then back down and repeat for
15 rep. (NOTE: the further your arms are extended the harder
this move is. If you need to take pressure off of your back,
place hands underneath your chin).
3. After 15 reps, rest for 30
sec.
4. Now, leave arms and torso on the ground and lift legs and
hips. Legs straight. Squeeze glutes at the top. Hold for 2
sec, then back down. Repeat for 15 reps.
5. After 15 reps,
rest for 30 sec.
6. Lastly, put both moves together. Lift
arms and torso and legs and hips at the same time. Hold for 2
sec, back down. Repeat for 15 reps.
Kellie Vogel is the
Knoxville franchise owner of Operation Boot Camp--a 30-day fitness
and nutrition program for all fitness levels. She has a BS in
Exercise Physiology from James Madison University and a MPH in
Behavioral Science from Emory University. If you have any
questions for Kellie you can email her at kellie.vogel@operationbootcamp.com and if you're
interested in learning more about Operation Boot Camp visit www.operationbootcamp.com.
| |
Tuesdays at 6:00am
