Book It 5K

15 09 2014

Book ItThe annual Book It 5K is this weekend! The race will kick off Saturday, September 20 at 9am and will take you on a beautiful, shady course through East Memphis. The race benefits Books from Birth and the Emmanuel Episcopal Center. Plus, stick around for great food and family-friendly fun. Are you ready to Book It?





Fit Feature: Meet Meleia

4 09 2014

MeleiaAge: 50

Running must-have: Flashy clothes, especially shorts

Training for: Greenline Half Marathon

Prior to running, Meleia stayed active doing kickboxing and biking, but she had always wanted to be a runner. After failed attempts at large training groups and programs, she joined Fleet Feet’s Bunny Run 5K Training Program in the Spring of 2014. Since then she has shed more than 30 pounds, broke 30 minutes for a 5K and is now training for her first half marathon. This grandma is definitely a force to be reckoned with!

Meleia credits her success to the accountaibility of the training group and the cameraderie of her fellow runners, pacers and coach. She has also changed her diet and now eats more fish, veggies and fresh food.

What started as 1 minute of running followed by 2 minutes of walking has morphed into doing long runs of 8 miles on the Greenway and asking her boss to leave work early to get in her run before it rains. We have to say she caught the running bug.

We’re so proud of how far Meleia has come and can’t wait to see what her running future holds!

Know someone we should feature? E-mail us at lovetorun@fleetfeetmemphis.com.





Teri Griege: Powered By Hope

3 09 2014

We’re thrilled to have Teri Griege at the store for a special event On October 7!

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October 7

7-9pm

Fleet Feet Sports

4530 Poplar in Laurelwood

Come meet Teri Griege, author, Kona finisher, triathlete and cancer survivor at this one-of-a-kind event.  Hear her inspirational story and have the opportunity to chat with her and have her sign her newly-released book. A portion of proceeds from the evening will also benefit a local cancer charity, The Pink Wig.

About Teri:

Teri completed Ironman Louisville in 2008 and missed qualifying for the World Championship by just five minutes. Even more determined, she returned to training. Throughout the next year, Teri suffered minor injuries and was unusually sluggish and tired, but she attributed that to overtraining. When she completed Ironman Louisville in 2009 ten minutes slower than the prior year, she was certain something was wrong. Her suspicions were confirmed with a devastating diagnosis of Stage 4 colon cancer with metastases to her liver.

Teri wasn’t ready to give up and deepened her resolve to complete the Ironman World Championship. After receiving a special invitation to compete as an inspirational athlete, she trained for this grueling race while undergoing chemotherapy. Knowing she couldn’t do it alone, she assembled an army of supporters, Teri’s Troops, who helped her on her incredible journey.

On October 8, 2011, at age 50, Teri crossed the finish line in Kona.

Today, she brings her inspiring message ––Powered by Hope–– to a variety of groups and organizations.





Tips for Staying Healthy During Marathon Training Season

2 09 2014

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As many of us begin training for St. Jude and other fall half and full marathons, it’s important to remember some key steps to staying healthy and injury free throughout your training cycle. It’s easy to overdo it and stress your body beyond its limits, resulting in common overuse injuries or even burnout. Here are some tips to staying on the pavement and ready for the start line.

Follow a scheduled training program. Plan your weekly runs and how you will increase in mileage from week to week. Find a training plan that works around your schedule and is doable and attainable with your responsibilities and obligations. And remember the 10% rule—don’t increase by more than 10% weekly.

Don’t “cram in” your mileage. While getting in your training runs, especially long runs, is important, don’t cram too much into a week. Miss a run? Don’t try to make it up. One run is not going to make or break your race.

Hydrate and recover. Drink plenty of water and replenish your electrolytes after hot summer runs. Drink ½ your body weight in ounces of water every day, and 4-6 ounces of water every 15-20 minutes during activity. And always try to consume some protein and carbs immediately following a hard workout to allow your muscles to recover.

Get your zzz’s. Try to get at least 6-8 hours of sleep per night so you will wake up feeling refreshed and energized for your run. As training and mileage picks up, your body will need the rest. If you find you are not sleeping well, you may be overtraining.

Take up some form of cross training. Go for a walk, try a Zumba class, check out yoga or take your bike for a spin one day per week to let your legs take a break from running. The cross-training will help build strength and endurance and likely even help with your pace.

Have some accountability. Find a partner or group to train with. Knowing you are supposed to meet someone for your run will make you less likely to skip out after a long or busy day. There are numerous run groups around town to check out, including free weekly runs at Fleet Feet Sports.

Have “dress rehearsals” for race day. Every long run should look exactly like race day. From apparel to fueling and even your dinner the night before the run, use your long runs for practice for the big day. The golden rule is to never try anything new on race day!

If you adhere to these tips and follow a structured training plan, you’ll be on the right track to reach the starting line healthy and cross the finish line strong. Have training questions? Stop by and ask anyone on staff!





We’re Social, and We Know It

27 08 2014

No matter where you like to get your news and info, Fleet Feet Memphis is right there with you! Be sure you’re following us on social media sites like Facebook, Twitter and (new!) Instagram. But did you know we send a monthly e-newsletter with race information, events and helpful tips? We also have a mobile app (iPhone and Android) with a local race calendar, event notifications, occasional coupons and more. Get in touch with us!

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New XC Tees!

20 08 2014

New for 2014, we have fun XC shirts in stock! These are FREE with the purchase of a pair of cross country spikes* or $20 each. Grab one before they’re gone!

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*Excludes sale spikes.





5 Do’s and Don’t’s for Race Day

15 08 2014

As the Road Race Series is in full swing, and many of you are training for various fall races from 5k’s to marathons, we thought we would put together some helpful tips to get the most out of your race day experience:

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DO:

- Hydrate and fuel well leading up to a race. It’s not necessary to “carb load” for a 5K or 10K, but eat good, nutritious food leading up to race day and make sure to drink plenty of water in the days before the race. And for longer races such as half and full marathons, incorporate more carbs into your diet the week leading up to the race. Not necessarily more food, but foods that have more carbs in them.

- Remember racing etiquette. If you need to walk or slow down, move toward the right shoulder so as not to cause a traffic jam. Use only one earbud or have your music turned down low enough to hear traffic as well as oncoming runners. And start at a place in the line that makes sense for your goals and pace. The quicker runners tend to line up at the start line with slower runners and walkers as well as strollers (if allowed) toward the back.

- Have a dress rehearsal (or two). Use a longer run leading up to the race to practice for actual race day. Wear what you plan to wear and eat what you plan to eat the morning and night before the race. Make sure there won’t be any surprises on race day.

- Thank the volunteers and law enforcement. A quick “thank you” will go a long way to these individuals who give up their early mornings to cheer you on and make sure you’re safe.

- Take a change of clothes and shoes. You’ll want to hang around after at the post-race festivities, but no one wants to be stuck in wet, sweaty clothes.

DON’T:

- Don’t try anything new on race day. No new food. No new clothing and definitely not new shoes.

- Don’t start off too fast. It’s easy to let your adrenaline rush cause you to start out too fast and then lose fuel later in the race. Shoot for negative splits, or speeding up throughout the race to finish faster than you started.

- Don’t stop the second you cross the finish line. Keep moving so as not to cause a backup in the finish line chute.

- Don’t litter. Taking a gel in the race? Don’t just throw it on the ground. Put it back in your pouch to discard after the race or find a trash can nearby.

- Don’t forget to have fun! Remember why you run in the first place. Have fun, smile, show good sportsmanship and enjoy yourself.








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