April 15th, 2009: FLEET FEET Flyer # 35 Training and Events Special Edition
Welcome, Friends!
We are very excited about this special edition of the Flyer! More than ever before, we have a bevy of upcoming training events and resources to help you make 2009 a year of personal bests and goals achieved. Want to run a faster 5K? Interested in becoming a triathlete? Need a training team for a fall marathon? How about some professional advice on how to eat for optimal performance and recovery? And what exactly is speedwork anyway?
From the roads to the track, from the pool to the kitchen, you can find the information and resources you need right here.
Here's to training! Here's to fun! And here's to personal bests!
Sincerely,
Your Friends at FLEET FEET St. Louis
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We are excited to send out the FLEET FEET Flyer, and we would love to hear back from you! Feel free to send any comments directly to me via email. Happy Running!
Sincerely,
Amy Marxkors
Editor
Click here to view past FLEET FEET Flyers!
Diva
Night Spots Filling Quickly!
There are only a few spots left for FLEET FEET Diva Night: Spring Revival Edition at FLEET FEET Chesterfield! Diva Night returns on April 22nd, and this time the focus is on everything fresh, new, and rejuvenated. Professional hair and makeup consultants will be on hand with beauty makeover tips, while organization specialists will provide new ways to keep your home in order. Original jewelry designs, beautiful roses, and nutritious smoothie samples will ensure you find just what you need for a healthy, revitalized spring. There will also be raffles and prizes throughout the evening, as well as food and beverages. Space is limited, so reserve you spot today!
Diva Night will be held at FLEET FEET Chesterfield on Wednesday, April 22nd, at 7:00PM. Space is limited, so please RSVP by clicking here. Services will be provided by Your Life Organized, Metro Salon, Smoothie King, Flowers of Clayton, and Silpada Designs.
Finally, it's here! A gel-alternative from GU, a leader in energy products. GU Chomps offer the same premium ingredients and performance benefits as GU energy gel in easy, grab-and-go chews. GU Chomps are the only energy chews on the market that provide essential amino acids for improved focus, increased energy, and speedy recovery. Each delicious flavor (check out Strawberry, Cran-Apple, and Orange) offers the antioxidants vitamins C and E to combat tissue breakdown and reduce post-workout soreness, sodium and potassium to restore electrolyte balance, and a patented blend of complex and simple carbohydrates to ensure initial and sustained energy.
Whether you are running, walking, biking, or just on-the-go, GU Chomps give you the energy you need in the snackable chews you crave.
Each GU Chomps package contains eight chews or two servings (four GU Chomps is equal to one GU gel packet). GU Chomps come in both caffeinated and caffeine-free flavors. GU Chomps are available at FLEET FEET Chesterfield, FLEET FEET St. Charles, and FLEET FEET Fenton. Price: $2.20.
Interested in training for your first triathlon? Wanna know what you need to get started? Join us on April 26th at FLEET FEET St. Charles for "Tri 101," an informational seminar led by multiple-time Ironman finishers, Brian and Katie Schoenholz. The seminar is a valuable resource for first-time or novice triathletes who want to learn more about multisport. Topics covered will include proper product fit (apparel, shoes, goggles, etc.), hydration and fueling on the go, bike essentials, training resources, and more.
Whether you've already signed up for your first triathlon or just want more information before you get started, "Tri 101" will help ensure you are properly prepared for your training. (There will also be a follow-up seminar, "Tri 201," in May. Stay tuned for more details!)
The Tri 101 seminar will take place on Sunday, April 26th, at 11:00AM,
at FLEET FEET St. Charles. The seminar is complimentary and will last
approximately 45-60 minutes. Class size is limited, so please RSVP to
Kristen. (View
the full seminar schedule.)
We hope to see you there!
To eat and what to eat? That is the question.
Join us on May 7th at FLEET FEET Chesterfield for "Nutrition 101," an informational seminar covering the basics of fueling yourself properly for a new running or walking program. Nutritionist Stephanie Margolis will discuss how to build a plate, when and what to eat before and after exercise in order to maximize performance and recovery, and the best snacks to keep you moving.
"Nutrition 101" will take place at FLEET FEET Chesterfield on Thursday,
May 7th, at 7:00PM. The class is complimentary and will last
approximately 45-60 minutes. Space is limited, so please RSVP to
Kristen. (View
the full seminar schedule.)
We hope to see you there!
Lewis
& Clark (and
Chicago) Training Teams
Registration Opens
April 20th!
Let the fun begin!
Training for a marathon or half marathon can be
one of the most rewarding endeavors you'll undertake-- especially if you
pursue your goal surrounded by others who are like-minded and ready to
support you every step of the way.
The FLEET FEET Training Teams feature professionally-designed training programs and workouts to ensure you are prepared for your big race. Professional coaching, pace-specific grouping, and weekly group long runs create a fun and supportive environment throughout your training, while optional group workouts and interactive clinics on key topics such as injury prevention, nutrition, and strength training round out your training with knowledge and experience.
Whether you are training for the Lewis and Clark
Full Marathon, the Lewis and Clark Half Marathon, or the Chicago Full
Marathon, FLEET FEET has a training team for you. Registration for the
Training Teams starts on Monday, April 20th!
Both the Lewis and Clark Full Marathon Team and the Chicago Full Marathon Team begin on May 16th. The Lewis and Clark Half Marathon Team begins on June 20th. Training Team group long runs take place on Saturday mornings at various St. Louis premier running routes. Optional group workouts will be on Tuesdays and Thursday evenings, coinciding with the FLEET FEET Summer Speedwork sessions. Participants will also receive weekly tips and support from the coaching staff. For more information, visit the FLEET FEET Training Team website.
Run
Faster: Speedwork Training Clinic
Run faster!
Join us at FLEET FEET Chesterfield on May 21st for our Speedwork Training Clinic. David Spetnagel, owner of FLEET FEET St. Louis, will break down the components of how and why to run speed workouts to improve your next race time. Topics covered will include the basics of speed training, VO2max, and lactate threshold workouts.
Just in time for the FLEET FEET Summer Speedwork sessions, the Speedwork Training Clinic will show you how you can run faster!
The Speedwork Training Clinic will take place on Thursday, May 21st, at 6:30PM, at FLEET FEET Chesterfield. The clinic is complimentary and will last approximately 60 minutes. Class size is limited, so please RSVP to Kristen.
In order to run faster, you have to run faster. This seminar will give you direction to do just that!
FLEET
FEET Summer
Speedwork Returns
Fact:
You can become a faster runner.
Whether you want to run just a bit quicker or set a big PR, speedwork is one of the most important tools you can add to your training belt-- regardless of your current pace, ability, or experience.
Each week between Memorial Day and Labor Day, FLEET FEET staff members direct structured interval sessions tailored to help runners peak for the fall racing season. Workouts are designed to be beneficial to 5K racers and marathoners alike. The sessions start with a mile time trial and consist of various interval workouts over the next three months. The series ends with a "graduation" one-mile time trial. Last year, participants improved their mile time by an average of 26 seconds!
You don't need to be speedy to do speedwork. You just need to want to get speedier.
In 2008, over 200 people attended the first week's workouts, making FLEET FEET Summer Speedwork the largest weekly training group in Missouri. If you are planning on being a regular participant, we highly suggest you do your best to attend this "bar-setting" workout! The following three months consist of various interval sessions, concluding with the final mile time trial.
FLEET FEET Summer Speedwork begins on Tuesday, June 2nd, at Francis Howell North and on Thursday, June 4th, at Marquette High School. Speedwork sessions begin at 7:00PM. Visit the FLEET FEET Summer Speedwork website for more information!
Upcoming Races
Steps
for Research 5K and 1M Fun Run/Walk
Please join us for the 4th Annual Steps for Research 5K and 1M Fun Run/Walk on Saturday, May 16th. This event, which caters to all levels of participants, follows a scenic, 5K course through beautiful Tower Grove Park. Families will enjoy the 1-Mile Fun Run/Walk, Mike's Balloon Creations, face painting, and lemonade stand. The 5K Run will start at 8:00AM, and the 1-Mile Fun Run/Walk will start at 9:30AM.
Please note the new location: This year's event will start from the Sons of Rest Shelter located near the Grand Blvd entrance of Tower Grove Park.
The first 500 registrants will receive a 2009 Steps for Research t-shirt. Awards will be given to the overall 5K male and female winners as well as to the top three men and women in the following age groups: 19 & Under, 20 to 29, 30 to 39, 40 to 49, 50 to 59, and 60 & Over. All participants in the 1-Mile Fun Run/Walk will receive a finisher's ribbon.
You can register online, or by downloading an entry form here. You can also register on race morning beginning at 7:00AM. Packet pickup will be held at FLEET FEET Chesterfield on Friday, May 15th, from 3:00PM-7:00PM, and at 7:00AM on race day. For more information, visit the website.
The St. Louis Brain Tumor Research Foundation was established by a group of caring individuals whose lives have been directly impacted by a brain tumor diagnosis. Our goal is to increase the awareness of the need for brain tumor research and to back that awareness with financial support for funding of research efforts. The goals of brain tumor research are to find new, successful treatments, refine existing ones, improve the quality of life for today's patients, and discover what causes brain tumors in order to prevent them. The money raised through our previous Steps for Research events has been used to fund $95,000 in brain tumor research grants over the past two years. We are committed to making a difference in the fight against brain tumors. Please join our efforts!
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Girls on the Run 5K Charity Run
Join over 2,000 runners at the Muny in Forest Park on Sunday, May 17th, for the Girls on the Run 5K Charity Run. This event, which benefits the Girls on the Run scholarship fund, is much more than a run! With dancing, face painting, festivities, and more, the Girls on the Run 5K will be an experience you won't forget!
Your participation in our 5K race or 1-Mile Fun Run will benefit the Girls on the Run scholarship fund. Girls on the Run is an after-school running program for girls in 3rd-8th grade designed to prepare girls for a lifetime of self-respect and healthy living, reducing the potential for at-risk activities. Our scholarship fund allows us to reach even more girls in need in the St. Louis area.
The 5K race begins at 9:00AM, and the Fun Run begins at 10:00AM. Awards will be given to the top overall male and female finisher. Trophies will be given to the top 3 finishers in the following age groups: 7 and under, 8, 9, 10, 11, 12, 13 and 14, 15-19, 20-29, 30-39, 40-49, 50-59, 60 and over. Finisher medals will be awarded to all runners 12 and under. All 5K and Fun Run Participants will receive a commemorative race T-shirt.
You can register online or download an entry form here. Race day registration is available beginning at 7:30AM.
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