National Running Day!

Happy National Running Day! To celebrate, we are offering $15 off our Fall Half Marathon Program for today, June 1, only! Click on the "buy now" button on the right side bar and sign up for the program for just $60. Come join us and reach new goals this year!

Runner Profile: Shaina

Shaina and her family following the 2011 Pike's Peek 10K- her kids are following her inspiring example!

Name: Shaina

Age: 40

When I started running: I've been running on and off for years but picked it back up more consistantly a few years ago when my youngest child started nursery school.

Why I run: Running is my favorite exercise to do. It gives me confidence, strength and energy. I also love the "me" time.

Favorite local race: Kentlands 5K. It was my first 5k and is still my favorite.

How I stay motivated: I always like to have a scheduled race on the calendar. It gives me a goal and keeps me focused. I also joined a great website (dailymile.com) that keeps track of my running mileage.

Most memorable running moment: I have two. My two most memorable moments are being on the running course and seeing the finish line for the Kentlands 5K and the Pike's Peek 10K. There is nothing like spending months getting ready for a race and then approaching the finish line of that race.

Future goals/race plans: Finish every race I start. Run more 5K's and 10K's. Eventually run a half marathon.

Advice for new runners: First, invest in a good pair of sneakers. It's worth it. You don't want to be sidelined by a running injury. Second, don't compare yourself to other runners. Everyone runs at their own pace. Third, sign up for a race in the future. It gives you a goal and you may find that as soon as you finish that race, you can't wait to sign up for another one! Finally, remember that walking out the door is often the toughest part of a run.

The Spirit of Boston

The following was written by Jackie Kascic, a fellow RRCA-certified coach, after finishing the Boston Marathon last week. We think it embodies the spirit of the Boston Marathon- and running in general- and reminds us that even when we're not setting a PR or having a perfect running day, it's important to remember how lucky we are to be able to get out there and run.

The Marathon

I remember the day that I qualified for the Boston Marathon – how happy my family and friends were for me. They were really probably just tired of me talking about it for so long. I qualified for Boston on my 8th marathon on a day where running seemed to come easy for me. We all have good and bad days. Never put too much emphasis on a bad run – there is always another one around the corner. When I first started running, I never thought I would run a 5-K let alone a marathon or the Boston marathon. I had little confidence in my athletic abilities. That changed slowly over time – very, very slowly. I qualified to run the Boston marathon at the Baltimore marathon – two days before registration for Boston opened. I thought – how lucky could I possibly be? Now I just had to wait until April tor run the marathon. I put myself through my usual barrage of fall torture (do as I say and not as I do) – running the NYC marathon and several other races.

I started training for Boston in January and everything was going fine – until I tweaked my IT band (the tendon that runs from your hip to your knee) a few weeks ago. It is a common running injury and not severe, but it needs time to recover which was something I didn’t have. I thought why did this happen to me now? How could this be fair? I was devastated but started aggressive physical therapy immediately. My physical therapist assured me that I would be able to run the race, but my leg would not feel completely normal. I had little confidence in the three weeks leading up to the race that I would be able to finish it. I said as little as possible every time someone asked me about the race as I had no confidence that I would be able to finish. I didn’t even make a final decision to go to Boston until Thursday before the race. This was a step forward – at least I committed to getting on the plane.

My husband and I flew to Boston on Saturday and took in some of the sites of Boston, including a Red Sox game. I went to the expo and felt a sense of panic that all of these people would finish, and I might not achieve that accomplishment. Sunday was filled with more apprehension.

Finally, Monday was here – Marathon Monday! I left my hotel room at 6:00 am to catch the bus to the little town of Hopkinton where I would sit around and wait for hours. It was great to see so many runners coming together for a common purpose. We arrived in Hopkinton before 8, and my wave wasn’t scheduled to start until 10:20. This part didn’t bother me – this is similar to the way the NYC marathon works. The girl sitting next to me seemed distraught. I tried to calm her down the best that I could. This made me feel better - it was a distraction from my own apprehension.

I got into my starting corral near start time and before I knew it – we were off! The first part of the race is downhill. My knee felt tight (not painful but tight) from the first mile. The downhill isn’t easy on the IT band. I just kept concentrating on moving forward. The miles seemed to go by slowly, and I wondered how I would ever be able to finish. I called my husband around mile 8. I am not sure what I wanted him to tell me - it is ok to quit or to keep going. He didn’t answer, and I just kept moving on. I figured it was easier to keep moving forward then to figure out how to get back to Boston J. I started listening to music at some point which I never do during marathons, but it was all I could do to keep focused. I stopped every so often (sometimes for long periods) to stretch. I was so worried about my knee tightening up.

Then the Turning Point!!! The course rolls past Wellesley College around mile 11. There are women everywhere with signs that say “Kiss Me”. I loved that part of the race – so much energy! I stopped to stretch and take some pictures before moving forward. After that, I was in the hills of Newton near the infamous “Heartbreak Hill”. The hills felt better on my leg, and I actually passed people at times (still stopping to stretch as needed). Heartbreak Hill had nothing on me – I never even knew when I really passed it until I saw a sign saying, “The Heartbreak is Over”. Once I got to mile 18, I knew I would finish if I continued to take it easy and follow my plan. I was close enough to Boston and started to think about the medal around my neck. I started high-fiving people and enjoying the energy of the crowd! A friend of mine said once you see the big Citgo sign – you are there! I saw it from a distance, but it seemed like it took a long time to pass it. The crowd support was great – lots of people everywhere!

Finally, I turned on to Boylston Street, and I could see the finish line. My husband yelled at me from the crowd, and I actually saw him! Two of my friends had made the trip to see me finish as well. They got to see all of the elites go by earlier in the day with a world famous time in the elite men’s race.

I crossed the finish line and got my medal and mylar blanket. I had tears in my eyes. I couldn’t believe what I had accomplished since my days of not being able to run a mile. It may have been my worst marathon time ever, but it felt like a big accomplishment in the face of adversity. Someday I will get back to that course and show it who is boss!

2011 Fall Half Marathon Program

Some of our 2010 Fall Half Marathon participants before 2010 Parks Half Marathon

We had such a rewarding experience with our 2010 Fall Half Marathon program, watching our runners successfully complete a number of Fall half marathons (some doing more than one!) and even go on to complete full marathons this winter and spring! We are looking forward to our second year coaching this program and welcome runners of all levels who can already run at least five miles to join us and discover the rewards (and the possibilities) that come with accomplishing something many only think about doing. Whether you've already run a half marathon (or more!) and want to continue to work on your speed in a group setting, or you've just worked up to a long run of six miles and want to take your running to the next level, we will work with you to reach your goals.

Our 2011 Fall Half Marathon program begins Sunday, June 26 with the goal of preparing runners to complete any of a number of Fall half marathons, including the Parks Half Marathon in Rockville on September 11, this 12-week program includes a comprehensive training calendar, weekly group runs on Sundays at 7:30 a.m. from various locations in Rockville, Gaithersburg, Potomac and Bethesda as well as discussions on topics such as strength training, stretching, injury prevention, nutrition and race preparation and access to experienced, knowledgeable and dedicated coaches.

The cost for the 12-week program is $85, and payment can be made online via PayPal by clicking the button below or on the right sidebar of our blog.

For runners who plan to sign up for the Parks Half Marathon, a well-organized and popular local half marathon, registration opens on Saturday, April 2 and spots may fill up fast so we encourage you to register as soon as possible on the race website at http://www.parkshalfmarathon.com/

Contact us at the email addresses on the left sidebar with any questions or for more information. To enroll, click on the "buy now" button on the right sidebar. We look forward to seeing you this summer!

Runner Profile: Eric

Eric joined our Spring 10K running program through the JCC in early 2010. After successfully completing Pike's Peek 10K in April 2010, Eric went on to participate in our Fall Half Marathon training program and finished the Parks Half Marathon in September 2010. A returning member of our 10K/10-miler program, He has continued to race at the 10K distance, significantly improving his finish times and setting numerous personal records. His wife, Vanessa, was inspired by his accomplishments and joined our City of Rockville beginner 5K program last fall, finishing the Rockville 5K in November 2010. Their twin daughters even got in on the action at the Halloween Young Run in October 2010!


Age: 34

When I started running: January 2010

Why I run: A stressful week of work caused some health issues, and my doctors suggested that more exercise could lessen the effects of my stress. So I started running and training for a 10k. Besides my desire to stay healthy, I enjoy pushing myself to run farther and faster. Lisa, Julie, and their team have provided the necessary training to avoid injury and allow me to benefit from running as a sport and a social gathering.

Favorite local race: Pike's Peek, a 10k race from the Shady Grove metro down Rt-355 to White Flint. It was my first 10k and is still my favorite -- net downhill, comfortable weather, and great after-race events.

How I stay motivated: Training with a group is certainly motivating. Every other runner in the group offered inspiration -- from our trainers who have remarkable results to the beginners who make huge strides in such a short time. Each time I sign up for a race, I am motivated to train to finish that race faster than my previous times. And finishing any race is an incredible sense of accomplishment that you can rarely achieve with other sports. There's no way to fake it and you can't rely on anyone else.

Most memorable running moment: Running through the tunnel in Bethesda at the end of the Parks Half Marathon and hearing the crowds at the finish line. I had never pushed myself to those physical limits before and to know I was just a few hundred feet from completing a race that most people will never accomplish.

Eric and his family following the finish of Parks Half Marathon, September 2010

Strength Training for Stronger Running

In addition to a balanced training program, proper running shoes, and a good stretching routine, strength training is integral to a well-balanced and healthy running program. Weak muscles, namely those in the core, glutes and hips, are often to blame for nearly all overuse injuries. Even injuries that may seem to have nothing to do with these muscles- knee problems, foot injuries, etc. often originate from a strength imbalance in the core and hips. Unfortunately, strength training is often the first thing runners let slip when trying to fit in workouts throughout the week. But strength training does not require a gym or a lot of time- in fact, the most effective strength training is functional strength training, or training the body for the activities performed in daily life (sitting, standing, etc.) Here are four functional strength training moves you can do at home with no equipment:

Planks: A plank is an excellent strength exercise for the core stabilizers (internal abdominal muscles). Get in a push-up position, with your wrists aligned under your shoulders. Keep your abdominal and glute muscles stable and keep your spine and neck aligned in a neutral position- do not let your head or hips drop. If you are unable to support yourself on your hands, you can modify the exercise and support your weight on your elbows, or even drop your knees to the ground. Hold for 30-60 seconds, lower and repeat 3-5 times.

Squats: Squats are a great multi-joint exercise, targeting the hips, glutes, hamstrings and quads. When doing a squat, your weight should be in your heels and knees should be directly over the toes and pointed in the same direction (if your knees track outside or fall inwards, you are putting yourself at risk for a knee injury). Maintain a neutral (straight) back position and keep your head and chest up. Squat down as far as comfortable, but no further than hips in line with knees (or thighs parallel to the ground). Imagine you are sitting on a chair- you can even place one behind you for guidance. Come back up, and repeat ten times, working up to thirty reps over time.

Lunges: Like squats, lunges are another exercise that targets just about every muscle in the lower body. To do a static lunge, place one foot forward and one back, approximately 2-3 feet apart. Keep your chest and head held high and raise up onto your back toe. Bend knees and lower your body until the back knee is a few inches from the floor, and both knees are bent at about 90 degrees. At the bottom of the movement, the front thigh should be parallel to the floor and the back knee should point toward the floor. Do not let your front knee track in front of your toe, and keep your weight evenly distributed between both legs while you push back up, pushing into the heel of the front foot. Repeat for 10 reps (working up to a max of 30) before switching legs and repeating on the other side.

Push-Ups: Push-ups work your upper body, primarily the chest, deltoids (shoulders) and triceps in addition to the core. You can perform a push-up on your toes or knees, or even standing up against a wall or high box. Keep your wrists in line under your shoulders, engage your core, and bend your elbows to lower yourself to the ground (or into the wall) before pushing back out again. Do NOT cross your ankles. Remember to keep your neck and spine in a neutral (straight-line) position- don’t strain your neck to look up or let your hips sag to the ground. Repeat ten times, working up to a maximum of three reps of 10.

Perform these strength training moves 2-3 times per week, and you will see improvement in your strength and running!

Fuel Your Running

It's Valentine's Day, and the chocolate is overflowing in our homes, stores and offices today! If only that chocolate could efficiently fuel our running as well as some of those so-called superfoods and be calorie free...we can dream. For new and even veteran runners, what foods to eat and when to eat them is confusing, particularly because there is no single magic formula and the science continues to evolve. Nonethless, we do know that an appropriate combination of the right carbs and protein, along with plenty of fruits and vegetables, will efficiently fuel your running, regardless of your training goals, and satisfy your appetite.

WHAT TO EAT

Ideally, a runner's diet should consist of 60% carbs, 25% protein, and 15% fat.

Carbs: Carbohydrates are essential for runners, and not all carbs are created equal...i.e., Wonder Bread is not a wonder food! Embrace the whole grain and look for foods that are 100% whole grain. Any of the following whole grains provide excellent running fuel--100% whole grain bread, sweet potatoes, 100% whole grain cerals, such as Kashi brand, steel cut oatmeal, beans, quinoa (rich in protein too), and whole wheat pasta, along with plenty of fruits and vegetables.

Protein: Another component of a runner's fuel is protein. Protein helps the body rebuild muscle fibers stressed during a run, which helps to minimize running-related injuries. Some superstar protein sources include eggs, nuts (particularly almonds), lean meats, fish (particularly salmon), beans, and low-fat dairy (particularly Greek yogurt).

Fats: Good fats are good for the heart and the appetite--eating good fats protects the heart and provides a sense of fullness. Avocados, nuts, peanut butter, olive oil are all excellent sources of good fat.

WHEN TO EAT:

Whether you choose to eat six small meals, or three meals and some snacks, just try to have a small carbohydrate meal or snack one hour prior to your run. More importantly, within a half hour of completing your run, make sure to refuel your glycogen stores and rebuild those muscle fibers with a protein/carbohydrate meal, such as yogurt topped with fruit and granola, or one of our favorite treats, low-fat chocolate milk--yes chocolate is a runner-friendly food! Most importantly, enjoy your food and don't stress about it. Happy Valentine's Day and Happy Eating!

Runner Profile: Karyn

Karyn running the Philadelphia Half Marathon in November

Karyn, a busy mother of five, including 2-year old twins, joined us for our Fall Half Marathon training program in Summer 2010 and successfully completed not one, but three half marathons this past fall!

Name: Karyn

Age: 40

When I started running: I ran track in way back in HS (20+ years ago) for one year, but the first long distance running I did was when decided to run the Marine Corps Marathon in 1998. After that I ran after my pregnancies to lose the baby weight.

Why I run: Now I run to maintain my sanity/clear my head, to stay in shape and because I really love it. I feel that it is empowering that I can accomplish anything that I set my mind to.

Favorite local race: Even though it’s been years since I’ve run it I’d have to say the Marine Corps Marathon because it has such great spectators cheering everyone on and that in itself gives you so much energy.

How I stay motivated: I have to just get up early and go and not think about it. I know that I’ll feel better afterward and have less stress then if I decided to blow it off. And I know I’ll be a much calmer and nicer mommy to my 5 kids if I keep up with my runs.

Most memorable running moment: Probably the most memorable moment I have had so far was when I was on the downhill coming into downtown Baltimore to the finish line and becoming so overwhelmed and empowered because after such a challenging course, I knew that I was going to finish and most likely beat my goal time. It was a great feeling!

Future goals/race plans: I plan on running the National Half Marathon, the Maryland Double (Frederick/Baltimore) and hopefully a full marathon because I’d like to do at least one more to prove to myself that I can do it again now that I’m in my 40’s.

Advice for new runners: 1)Train with a group because it will help you stay on track and you’ll be accountable to someone other than yourself. 2) Start small and slowly add more to your mileage – you’ll be amazed at how far you can go. 3) Anything is possible, set a goal and go for it!

Making the Most of the "Dreadmill"

Although summer running is challenging because of the oppressive heat and humidity, we often long for those days as we throw on layer after layer and use hand warmers to run in temps that are only balmy for those living in Alaska. Let's face it; winter running is tough, even for the heartiest of runners, but when dressed appropriately, outdoor winter running is possible and can even be enjoyable.

Inevitably, though, every winter there are bound to be a few days where running outside is just not practical- or safe. Last Tuesday was a perfect example: ice storms and running outside do not mix. The risk of falling during an icy run far outweighs any benefit to running outdoors, and that's when the treadmill becomes a welcome alternative. If the thought of running like a hamster for a few miles at your local gym makes you want to crawl back into bed, we have a few workouts to throw into your treadmill running routine that will help relieve some of your boredom--some good trash TV helps, too!

1. Hill Run Workout: (40 minutes total): (1) slowly run for 10 minutes to warm up at a 1.0 incline; (2) run a steady pace for 2 minutes at any incline higher than 1.0 that challenges you to feel/breathe like you are pushing up a hill; (3) recover at an easy pace for 1 minute at 1.0 incline. (4) Continue alternating 2 minutes hill/1 minute recovery until you reach 30 minutes (5) Slowly run for 10 minutes to cool down.

2. Cardio Interval Workout: (30 minutes total): (1) slowly run for 10 minutes at an easy pace (should be able to talk while running); (2) run for 30 seconds at a fast pace/high intensity; (3) recover at an easy pace (or walk) for 30 seconds; (4) repeat high intensity/low intensity for 10 minutes total (can be increased to 15 or 20 minutes for non-beginners); (5) slowly run for 10 minutes to cool down.

3. Stride workout: (1) run at an easy pace (should be able to talk while running) for a few miles; (2) during the last mile of your run, accelerate your pace to almost your maximum effort for 20 seconds (this is called a stride); (3) run slowly to recover and lower your heart rate; (4) repeat each stride/recovery 3 more times (5) run at an easy pace for a few minutes to cool down.

Remember that running on a treadmill is different than running outside- the lack of wind resistance, assistance of a moving belt, and the flat, smooth predictable surface of the treadmill work together to impact the level of effort required at a particular pace as compared to running outside. We’ve found this treadmill pace conversion chart to be a helpful tool to estimate equivalent efforts between running on a treadmill at different paces and inclines and running outdoors on a level surface.

Just think--in just a few months, the weather will turn milder, the treadmill will accumulate dust, and we can all start complaining about challenges of running in the heat and humidity again.

Try a Tri!

Lisa exiting the water after the swim portion of a triathlon- often the most nerve-wracking for runners!

We are always advocating the benefits of cross-training for runners; in addition to helping prevent injury, cross-training can fend off boredom and even improve performance. While the world of triathlon may seem intimidating to many runners, adding swimming and biking to your fitness routine is actually a fun way to mix up your running routine.

"Trying a tri" doesn't have to be a scary prospect- there are numerous local beginner-friendly triathlons of shorter distances ("sprint" distance triathlons typically have a 750 meter swim, 12 mile bike, 3.1 mile run; there are "super sprint" triathlons with shorter distances, as well). Some triathlons even have pool (vs. open water) swims and there are others that are female-only, catering to women who are first time triathlon participants.

One of the most popular and best-organized beginner-friendly, women-only triathlons is Iron Girl Columbia. Held in August in nearby Columbia, Maryland, the 2011 race sold out in just 6 hours but there are a few charity spots still available through Uniting Against Lung Cancer and Team Broderick, in honor of Coach Mike Broderick. Coach Broderick was a much-loved and renown local coach (often called the "coaches coach," he led our coaching certification course) who lost his battle with lung cancer in November. Race entries are pre-paid, and the fundraising requirement is $650- if you or anyone you know is interested in one of the spots, or in a spot in the equally popular (and sold out) Columbia Triathlon, contact Julie at jegossma@hotmail.com.

Get a taste of triathlon and an expert overview of all three triathlon disciplines at Fleet Feet Gaithersburg's upcoming Triathlon Seminar Series. The series is FREE and includes sessions on "Triathlon 101" (overview of the sport), Run Training Tips and Injury Prevention (we will be speaking at this session!), a Bike Clinic and Training Sports Nutrition, Swim Training and Transitions. Whether you are just thinking about adding biking and swimming to your exercise routine or you've already raced a triathlon, these free seminars will be a great way to get expert advice and ask questions. RSVP to each seminar by emailing robyn@fleetfeetgaithersburg.com or calling 301-926-6442.



Try something new this year- try a tri!