Flyer #50: March 2010: Focus
is You: Sale, Training, Racing
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Welcome!
This March is full of the old and the new. It will include the rebirth of an old race: the Quivering Quads. It’s also the start of a new high school Track & Field season – and adults who are new to walking or running will be registering for and beginning the No Boundaries 5K training program. As an example of what can happen when you choose to break through your personal boundaries, read Fran Dolmage’s story about what it took for her to transform from a fitness walker to Boston Marathon qualifier.
The Sunrise Social run in Fenton is taking a field trip and joining the FLEET FEET Racing Team and Runner’s Club tailgate at the St. Patrick's Day Parade Run. Joining our fun-filled Racing Team is as simple as racing in a FLEET FEET Racing Team singlet (available in-store or online) and submitting your race result online.
The days are getting longer and that means more time to run. We’re having so much fun hosting our Sunset Social runs, however, that we’ve decided not to stop them as usual when the clocks spring forward. We’re extending them all the way to Memorial Day weekend, after which they’ll take a summer break while our Summer Speedwork sessions take place.
The snow has turned to rain and the sunglasses can finally be worn.
Splash in those puddles and search for your shorts. Hope the
training for any upcoming springtime race is going well!
Running with you,
Rachel Schroeder
Editor
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Rachel Schroeder
Editor
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Walker Turned Runner Breaks Through Every Boundary
Don't
tell Fran Dolmage that she can't do something. The odds are that she
will prove you wrong. That is how most of Fran's adventures start. Being
an active person all her life, Fran was walking about 10 miles a day
when a friend convinced her to run/walk a 5K. She found that she
couldn't even run a half-mile.
"I am a person who likes a challenge. When I found I couldn't run a 5K, that really bothered me," says Fran. Now, six years later she is running an average of 100 miles a week. So much for that half-mile wall.
Fran isn’t new to the training world. On her list of extreme outdoor adventures, this only scrapes the ice. At the age of 20, Fran joined her Dad and brother on a three-week hike through Alaska.
“They had both gone before. My dad is an ex-Marine and he was able to navigate through Alaska without a guide. He said, 'Fran, you have to go.' He offered to pay for the whole trip, so I figured I would,” Fran says.
Fran trained for an entire year for the trip. This included wearing hiking boots and lugging a 40-pound backpack around town. She walked up hills, hiked across railroad tracks in order to get familiar with uneven terrain. The training paid off and a year later she was hiking through the tundra. This consisted of 250 miles of hiking and 100 miles in a canoe.
“I went up there and I loved the challenge. We ate dehydrated food and went to the bathroom like a bear! I liked it so much that I went back in 2003 to do it again,” says Fran.
Fran and her active father also took to biking, biking roughly 500 miles from Chicago, IL to Niagra Falls. Beginning at 6:00 AM and stopping at 6:00PM, they camped out and then got up the following morning to continue on their journey. It took them one week.
“I trained a lot for that bike ride. But I broke
my elbow on that stupid thing and figured maybe biking wasn’t for me, “
says Fran.
She has done it all. Fran swam for Michigan State and after that continued staying in shape with walking, pilates and yoga. Now, at 40, she has found the one thing she really loves to do: run.
Talk about a workout machine. The goal is to run about 15 miles a day, mix in treadmill intervals and core work. To keep her company, Fran has two of her biggest fans routing for her along the way. Her husband Darrell Dolmage and good friend Bob Herroon. Bob met the couple while hiking in the Smokey Mountains. He was asked to take their picture. After that initial meeting, they became fast friends and Bob became the ultimate fan.
Bob’s hobby is taking pictures. His usual subjects are birds, but it has expanded to running. Bob is there by Fran’s side in her training, races and running events. He was able to attend a Fenton FLEET FEET social run and take a few photos of Fran in stride. For every race that Fran does, Bob is there helping her make it a lifetime memory.
“He will videotape the entire thing for me, no matter what it is. He goes to the 5K races, the half marathons, and the full marathons. He gets permission from the officials to take pictures on the course. He is very dedicated to his work,” says Fran.
When Fran was trying to qualify for Boston at the Memphis marathon, Bob was right there by her side: on an official motorcycle. He was able to hitch a ride in order to get right beside Fran.
“When I realized my time at mile 16, I looked over at my husband, Darrell and said, ‘Honey, I think we’re going to Boston,” says Fran.
Qualifying for Boston was a dream come true for Fran, but it didn’t mean that it came easy. Her journey to a Boston qualifying time has been difficult, but that made Fran all that more determined.
With two major injuries that prevented her from running for six months, the doctor told her that the Chicago Marathon was out of the question. She was given the option of run/walking the distance, but that didn’t fly with Fran.
“Everyone told me no. But that just made it worse. I ran 15 miles a day for a week, ran 20 miles the Saturday before and then took a day off,” says Fran. In one week, Fran was able to get back into shape and finish the Chicago Marathon in 4:03.
This led her to Memphis. She completed 500
crunches a day and made sure to mix in yoga and pilates to her daily
routine. Fran was able to cut 20 minutes off her time.
Even with the injuries, Fran says, “I am 40 years old and I wanna run then I am going to run. I feel great right now!”
After Boston, Fran is hoping to train for a ultra-marathon. Bob isn’t too happy about that. That means that not only will Fran be running 50 miles, but he has to do his best to keep up with her on a bike.
“He is 69 years old. He said it’s going to be hard to keep up with me! He usually rides his bike at all my events and meets me at various points of the race,” says Fran.
But once Fran sets her mind to something, you can’t tell her no.
30% Off All Remaining
Cold Weather Gear on March 18-20
Treasure
hunters, it is time for you to update you cold weather running wardrobe.
On March 18th, 19th and 20th, save at least 30% on all remaining cold
weather apparel and accessories – and still earn
Personal Reward
Program points on every item!
No Boundaries' Open Houses
Have you ever wanted to learn to run or walk a 5K and don't know where to start? Start at the BEGINNING!
Our No Boundaries training program is for TRUE beginners. Over a 10-week period, participants gradually transition from couch potatos to 5K (3.1 mile) race finishers!
Learn more about the No Boundaries program online or at one of our three upcoming open houses.
FLEET FEET Sports will be hosting three open houses so you may learn more about the program, get to know a few of the coaches and find that we FIT your lifestyle.
Open houses are from 5pm to 8pm at the following locations and days:
-
FLEET FEET Fenton, Tuesday, March 9
-
FLEET FEET Chesterfield, Wednesday, March 10
-
FLEET FEET St. Charles, Thursday, March 11
Take that first step and find out what No
Boundaries is all about! You may
register online now and/or join us at the
open house of your choice. Program fee is $75 (discounted race entry fee
available but not
included in program fee).
Please contact
Kristen via email with any questions.
Volunteers Needed for the Quivering Quads Trail Half Marathon
If you didn’t get registered for the
Quivering
Quads Trail Half Marathon before the field limit was reached,
you can still be part of the fun and get a shirt by serving as a
volunteer! If you want more information on how you could assist on
March 21st, please
email us your contact information.
Fenton Sunrise Social Run Takes a Field Trip
March
13th’s
Fenton Sunrise Social run will be relocated to the
St.
Patrick’s Day Parade Run. We’ll meet at the corner of Clark and
Broadway at 8:30am and then make our way to the start. Be sure and wear
your green!
Join our FLEET FEET Racing Team for their first Tailgate Party: Spruce and Broadway. A big FLEET FEET party bus, food, drinks and music will be happening after you have completed your race! If you are not a member of the FLEET FEET Racing Team all you need to do is wear a FLEET FEET logo'd gear item in the race, submit your race online and you are in. Learn more about the FLEET FEET Racing Team online.
As always, the social run will resume to Saturday
mornings on March 20th. We look forward to seeing you.
Happy running!
Chris Burke
Fenton Store Manager
636-343-6300
Ask the Expert: Do you have Morton's
Neuroma?
By: Dr. Warren Trampe DPM
Morton's neuroma can be defined as a painful benign enlargement of one
of the common digital nerves to the toes. This is usually due to
increased shearing forces of the adjacent metatarsal bones. Another
infrequent cause could include an incident of trauma or injury.
Typically, neuromas are more common in women than in men and occur in
the 18-50 year-old range. Patients frequently describe a sensation of
walking on a wrinkled sock or feeling something in the shoe. The neuroma
can cause splaying and displacement of the 3rd and 4th toes and the pain
is described as a stabbing or hot poker sensation that may radiate to
the toes or into the foot.
Numbness and cramping are also common signs and the pain is usually increased with walking in shoes and with flexion of the toes. Another common sign is that after walking, patients want to remove their shoes and rub the forefoot, which provides notable, but temporary relief. The diagnosis is usually determined based upon the patient's symptoms.
The exam may also demonstrate splaying of the toes, pain easily noted, a clicking between the bones and even palpation of the neuroma itself. X-rays usually do not demonstrate the neuroma, but can be useful to rule out other conditions. Nerve conduction studies are also available and can be performed, but are not highly accurate. MRI studies are another technique, but are expensive and seldom used for this diagnosis. Conservative treatment plans are usually directed at reducing the causes of the neuroma, as well afs the pain itself. The easiest treatments can begin with shoe modifications, padding and oral anti-inflammatory medications. The use of strappings/tapings and a custom-molded orthotics are also very useful plans. A variety of injections are available. When all conservative plans fail, surgical treatment may be suggested. Personally, I have the highest rate of success using a combination of various conservative plans. The orthotics have proven to be the best plan overall.
Dr. Warren Trampe DPM of Deercreek Foot Care in O'Fallon, MO
There
has never been a better time to purchase a Garmin 405CX! Whether you
are training for an upcoming race, searching for that perfect
runners gift, or just love the latest and greatest in sports
technology, look no further. The Garmin 405CX, a GPS distance
monitor, continuously records your time, distance, pace,
calories burned and heart rate. Each workout is stored in memory so
you can review and analyze the data to see how you've improved. And
now from February 1st, 2010, through May 31st, 2010 you can get a
$50 mail-in rebate on your Garmin 4056CX.*
Download the Garmin mail-in rebate offer form.
Garmin 405CX is
available online and at FLEET FEET Sports locations:
Chesterfield,
Fenton and
St. Charles.
*Terms and conditions apply.
Upcoming FLEET
FEET Partner Races
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Master the Met: March 6th, 8am
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Cottleville Firefighters Run for the Helmet 7K: March 13, 9am
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Renaud Spirit Center 5K: March 21st, 8am
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Undy 5000: March 27th, 9am
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Check out other local races on the FLEET FEET Race Calendar!