Drinking and Running

Water out – water in.

You exercise – you sweat.   Simple as that.  Sweating is how your body regulates temperature, and it’s one way that your body loses excessive heat.

Your body needs water for more functions than  sweat, however.  Operation of key organs – heart, brain, kidneys, for instance – can all cease to function properly if your body starts running out of water.  (As a matter of precaution, for example, some long-distance races will weigh participants along the course, and, if they’ve lost too much weight, they are forced to pause and rehydrate.)  Your body is actually sweating all of the time, but, when you’re at rest, the sweat production is low enough that fluid and electrolytes are reabsorbed.  When your body heats from exercise, though, sweat production is high, and it pushes through ducts from your sweat glands to your pores and follicles.  When that sweat evaporates, it cools the skin.

Take some water along for the run.  Flavor it with gatorade or something similar if you like.   At Fleet Feet Sports, we have lots of tasty additives to make your water something more.

“I’m not thirsty.  Why should I do this?”  If you waited for your plants to tell you they’re thirsty before you watered them, what would they look like?  This isn’t a process of “I’m thirsty, so I’m going to get something to drink.”  Think instead of your body’s cooling process and organ function:  “I’m exercising and sweating, so I’m going to drink.”  Water out – water in.

But how do you carry the water on the run?  Do you could carry a water bottle in your hand?  You could, but gripping the bottle will fatigue your arm over time.  You might end up being mistaken for a pro-bowler with one overdeveloped arm!  We have an assortment of alternatives.  We have hydration belts that have an insulated pocket that the bottle rests in.  “But I don’t like to have things around me…”  We also have hand-held bottles that strap to the palm of your hand so you don’t have to grip the bottle.  (We have those in insulated versions, too, if you like to keep your fluid cold.)  They come in all sorts of shapes and sizes to fit all kinds of hands!

After your run, continue to drink – water is still going out, and you have to put it back in.

Re-stocking the book shelves

Reading books about running is a great way to keep inspired and motivated!  Back in stock are four of our favorites:  Pre, Runner’s Rule Book, The Last Pick, and My Life on the Run.

Pre by Tom Jordan.  164 pages about University of Oregon track star Steve Prefontaine, this is the only biography chronicling the brief but brilliant life of  America’s greatest running legend.  It includes over 70 phenomenal photos of Pre, a complete listing of his times, and sidebars about him written by his contemporaries.

The Runner’s Rule Book by Mark Remy.  This little gem is not a USATF pocketbook outlining the rules governing running competitions but rather is a lighthearted listing of the (often unspoken) rules of everyday running.  A couple personal favorites are Rule 2.32 – Do whatever it take to finish ahead of a costumed runner and Rule 3.2 – Before you remove new running shoes from the box, you must smell them (they mostly smell like “potential”).

The Last Pick by David McGillivray.  Always the last pick for team sports, as a young man, David drove himself to excel at individual sports.  David has run across the country, competed in over 100 marathons, and is the race director for the Boston Marathon.  “I truly believe taht every person on this planet has ability.  It just takes guts to find out what that ability is and to draw it out.” – David McGillivray.

My Life on the Run by Bart Yasso.  Ever heard of Yasso 800s?  This is that Yasso.  It includes stories from his life, how he invented the 800s, and “perfect” plans for training and racing distances from 5K to marathons for both the newbie and the hard-core runner.

Special Hours this weekend

Fun for the family at the Firecracker 5K

Fleet Feet Sports will be closing at 5pm on July 3rd to allow our staff ample time to get to the Firecracker 5K.  This is our 5th year to sponsor this race benefiting St. Jude, and we are excited to have our full staff participating!  With live music, a pool party, food, and drinks, the Firecracker 5K is more of a festival than a race, and we hope to see you there!

We will be closed on July 4th to celebrate Independence Day with our families and friends.

Please accept our apologies for any inconvenience that this may cause.

A story of Hope and the Firecracker 5K

An entry fee, a commemorative t-shirt, and another 3.1 miles may be just a race to you but may be much more to someone else.

The following letter was shared with me by Susan Hedgepeth, long-time fan of Fleet Feet Sports and race director of the Firecracker 5K.  When you’re planning your race calendar for the next few weeks, please plan on being at the Racquet Club on the evening of July 3rd for the 12th Annual Firecracker 5k – it’s much more than a race!

A story of Hope~

Mrs. Hedgepeth,

My name is Paula Callender. My daughter Allison is currently a patient at St. Jude. In January I made the typical New Year’s resolutions that we each make but, this year I vowed to only make one. By making one I knew I could keep my focus on that single goal and be proud of myself for achieving it. That single goal was to get back into running and complete a 5K race. Little did I know that in February our lives would be turned upside down. Alli was diagnosed with Neuroblastoma and we moved from small town Louisiana to big city Memphis. Since I’ve been here I’ve tried to get back on track with my running but it’s been difficult.

However, as I walked through the Kay Kafe the other day I noticed the sign for the Firecracker 5K. I stood there a long time, knowing I’m probably not ready and feeling defeated before I even start. But then I began to think about all my baby girl (4 years old) has had to go through I know I would feel like a REAL failure if I didn’t even at least try the race. So after much thought and phone calls to my husband I am ready to race!!

I have absolutely no idea why I thought you needed to hear all this. I suppose that I wanted you to know, along with each person involved in the planning of such an event, how much I appreciate your support of a place like St. Jude. I am continuously amazed by the staff of this wonderful place and the people of Memphis and around the world who give so much of their time and talents for the single benefit of a child like mine. I pray that our paths cross one day so I can shake your hand in person. One things for sure, when you look out into that sea of people on race day know this; one of those women is the mom of Allison Callender.

Sincerely,

Paula S. Callender

Susan asked Paula if she could send her letter to Geoff Calkins at the Commercial Appeal and this was her response:

Please feel free to use any information that you can about Alli and her journey. My family and myself will spend the rest of our lives giving back in any way possible to this wonderful place. Our lives have been forever changed because of the vision of a man named Danny Thomas and the fulfillment of his dream in St. Jude.

God’s love and mine,

Paula Callender

May all of your dreams

bloom like daisies in the sun

And may you always have

stars in your eyes

And may you not stop running

until your race is won

And may you always have

blue skies.

Training Smarter Just Got Easier

Forerunner 110 in Black/Red, Gray/Pink, and Black/Gray

If the grocery list of features included on a GPS watch has seemed technically daunting or altogether unnecessary, your simple, yet extremely accurate, solution has arrived!

Introducing the Garmin Forerunner 110:  three GPS watches (we call them “watches” rather than “devices” because, unlike their predecessors, they are the size of a traditional sports watch) that only have three screens to navigate.  The first screen indicates date and time of day.  The second indicates distance, exercise time, and pace.  The third indicates distance, heart rate, and pace.

Time & Date

Exercise Time

Heart Rate

After your workout, connect your watch to your computer (either PC or Mac) and save your workout – time, speed, distance, heart rate, and calories burned -  in a free online log, called Garmin Connect, where you can view information of past runs including maps and elevation of the routes.

Sample of post-run analysis using Garmin Connect

A great feature of the Garmin 110 is the addition of HotFix technology.  If there was a frustration about previous Forerunners, it was with the satellite connection time.  Not a big complaint on a beautiful day – who doesn’t mind waiting for an extra minute or two?  On a day that’s really rainy or really cold or really hot, however, you’re really ready to get going once you get out the door.  And, if you’re running with a group, it can be, er, awkward to be “that guy” who asks the group to pause while his watch “connects.”  HotFix satellite prediction locks onto satellites more quickly so you can go when you are ready rather than when your watch is ready.

The Black/Red ($250) (considered the men’s version) and the Gray/Pink ($250) (considered the women’s version) both come bundled with a heart rate monitoring strap that wirelessly transmits your heart rate in beats per minute to the watch.  If you’re not so much into the heart rate monitoring or if you already own an Ant+ enabled strap, the Black/Gray ($200) does not come bundled with a heart rate strap and will save you fifty bucks.  If you change your mind later, though, you can purchase a compatible Garmin strap ($70) that will work just fine.

(Hint:  this might just be the perfect Father’s Day gift!)

Closed on Sunday, May 23rd

We will be closed on Sunday, May 23rd so that the Fleet Feet Sports staff, family, and friends can help supply the runners at the Memphis in May Triathlon with water and gatorade.  It is an all-day event for us, and we won’t make it back in time to open the store.  Please accept our sincere apologies if this causes an inconvenience.

If you’re thinking of doing a triathlon, but you’re not certain of what it entails, volunteering at one is a great way check it out!  Feel free to join us on the run course at MIM triathlon.  Bring your lunch, a chair, and a frisbee if you like.  We’ll have some food, some drinks, some music, and a whole lot of fun!  Shoot us an email (ffmemphis@earthlink.net) if you need directions, or meet us at the store Sunday morning at 6:30 am to caravan to Millington.

The Saucony Kinvara – Not Quite Barefoot

Men's Saucony Kinvara

One of the best things about working in running specialty is being the first to see brand new technology arrive on the market.  That happened today when we opened some boxes from Saucony which contained some of the first pairs of ProGrid Kinvaras to roll off of the assembly line!

If you’ve read the book Born to Run, chances are that on some level you are intrigued by the idea of barefoot or minimalist running (and similarly inspired shoes).  Without opening that can of worms, let’s just nod to the fact that most folks who have run track or cross-country also have run barefoot strides on a football field or manicured golf course as a supplement to the miles they ran on the roads, tracks, or trails in running shoes that protected them from the pounding.

Nike developed “Free” technology a few years ago although, ever since Lance wore a pair on the podium at the Tour’, it has become mostly fashion-driven product.  Vibram developed the Five Finger shoes which are now experiencing such wide success that they are quite difficult to find.

Women's Saucony Kinvara

Saucony brings the Kinvara ($90) to the shoe wall as their effort in the minimalist category, and our first order arrived today!  Built with almost no carbon rubber on the outsole and with very minimal upper materials, the Kinvara weighs just over 7.5 ounces.  But shoes that light have been around for years.  The difference is that the Kinvara is built to be not only minimalist in weight, but also to be more “level.”  To over-simplify, this means that the thickness of the foam under the heel is about the same thickness under the midfoot (arch) and forefoot (toes).  This allows the user to land on his/her midfoot and forefoot – with his/her foot more “level” – rather than being forced to land heel-first as happens with a traditional running shoe which is built with more foam under the heel.

Saucony believes (and so do we) that running barefoot sometimes can work your feet and consequently your legs in ways that traditional running shoes do not allow.  Some of us aging cross-country runners lack the elasticity and cartilage that we once had, however, and the Kinvara is a means by which our feet can run uninhibited by shoe structure but still have some protection from the very hard ground.  For most, the Kinvara will not be a primary shoe for daily running but, rather, will be an additional tool in a total training routine.

The Progrid Kinvara isn’t supposed to be available until July 1st (and isn’t listed on the Saucony website yet), but we already have them in stock for both men and women.

Run by Fleet Feet Sports and check ‘em out!

The Grid Foam Roller by Trigger Point

Now in stock at Fleet Feet Sports is a revolutionary foam roller, The Grid, by Trigger Therapy.  Gone are the days huge, smooth foam rollers!

The matrix designs of Distrodensity zones on The Grid ($40) allow for more targeted massage – certain areas mimic forearm and palm massage while other areas on The Grid work like fingers and thumbs.  It can be incorporated into your core-strengthening workout, too!  To see some video on ways to add The Grid to your routine, click here and scroll to the bottom of the page.

Compared with traditional foam rollers that break down with use, The Grid is made of EVA – the same durable foam used in running shoes – so it will last longer.

Aside from its greater durability, The Grid’s shorter size and hollow core allow Trigger Point to use less foam in their roller, making it a more “green” choice when compared with larger foam rollers.   You can stuff it with your socks and fit it in your suitcase, making it a more travel-friendly solution, too!

If you’re running around East Memphis, drop by, and roll around on one for a while!

2010 Garmin 310XT Rebate

Garmin has just announced another rebate for its popular Forerunner 310XT.  Purchases made between May 1st and August 1st of 2010 are eligible for a $50 rebate.  Rebate submissions must be postmarked by August 31st, 2010.  A copy of the rebate form can be found here:  2010 Forerunner 310XT rebate 1pg.

If you’re weary of driving around Memphis to see how far you’re running, or if you want more feedback that double-clicking gmaps, then the Garmin Forerunner series is what you seek.  If you want to want to get off of the foot-path and into the water or onto a bike, take a look at the 310XT.

The all-in-one multi-sport features of the 310XT and its ability to get wet (yes, you can swim in it!) are the reasons it has become the triathlete’s go-to Garmin, and ultra-distance athletes are excited about its 20 hour battery life.  With a suggested retail price of $350 ($400 for the 310XT bundled with a heart-rate monitor strap), getting 50 bucks back is a nice feature, too!

For a complete list of specs on this incredible training and racing tool, click here or run by Fleet Feet Sports to check it out!

Mizuno Fun Run!

Join us Monday, April 12th as we partner with Mizuno to add some excitement to our Monday night group run.  The run will begin at 6 PM and will include distances of 3, 5 and 7 miles.  All paces are absolutely welcome and encouraged.  Mizuno’s own Patrick Fellows, with his infinite knowledge of Mizuno and music, will be on hand to answer questions and join in the fun.  There will be prizes, giveaways and even an aid station on the course!  Join us after the run for food and drinks at Old Venice!  We’re looking forward to seeing you all there!