Get your holiday wish list in at Fleet Feet Sports
Ladies, does your man need a little help when it comes to picking out your running and walking gear? Yes?! Let us help you get him on the right track. Stop by anytime between now and December 7th to pick out some goodies. Then, send your man to Dude's Night on December 8th! We'll fill him up with free pizza, football and beer while we get you stocked up for 2012!
Hug A Runner/Walker Day Fun Run, Turkey Day Potluck and more!
Come join us for our celebration of Hug A Runner/Walker Day and a pre-Turkey Day Feast! We will be celebrating with a fun run/walk through the park followed by a potluck and lots and lots of hugs! We'll have a fire roaring and enough hot chocolate to keep the entire state of Alaska warm, and will have routes of varying distances laid out for you.
We invite you to bring a dish of your choice of dish. Could be a casserole, salad, dessert, or whatever you choose! Don't miss out on your chance to win fun prizes! We'll be playing "Pin the Feather on the Turkey," "Duck, Duck, Turkey" and more!
Additionally, Saucony will be there with try-ons of the new Saucony Triumph! Amphipod is porviding some giveaways of their reflective products, and Clif will be giving away samples of their nutrition products!
Flying Feather - Get a little wine with your run!
In just 6 years, The Flying Feather Four Miler has become the ULTIMATE Thanksgiving Day family tradition and has received national recognition.
A great course in Dublin that winds around the Glacier Ridge Metro Park, cool long sleeve shirts, finisher's medals, a bottle of wine for your Thanksgiving table and the celebration of a great cause The Second & Seven Foundation.
Registration has sold out every year! This year registration is limited to 3500 participants and is filling fast. Register Now for the best price and to save your spot.
Join us for Dude's Night as we show you all of the newest & coolest running gadgets, and watch the Cleveland Browns take on the Pittsburgh Steelers. We will also have some of our friends from the area coming to talk to you about camping, golfing, climbing, strength training and all things MAN! We will also be holding a Wii bowling and track & field competitions!
Nike will be here with a gift for all attendees and door prizes for shoes & apparel! Come check out their new Nike Shield products while you're here!
We will also help you shop for your lady friend. All she needs to do is stop in between now and the 7th to fill out her wish list!
Change your life. One mile at a time.
The next season of Marathoners in Training (MIT) begins December 17th!
MIT was created in 2000 by a group of like-minded individuals that wanted to pursue their passion of running. Born out of that passion was a group of runners and walkers that would gather weekly to train together to help one another reach their half or full marathon goal. From those humble beginnings MIT has grown to become one of America's foremost leaders in endurance training.
MIT promises to deliver:
|MIT'ers getting ready to head to the start of the 2011 Columbus Marathon!|
Ask the doctor. Recovery runs.
Periodically, you may have a question about your training. Maybe you're looking for tips to help you stay injury free. Questions about hydration & nutrition? Whatever you're looking for we have the best resources in town to help you answer all of your training needs. You'll hear from the best of the best from OhioHealth and the Max Sports Academy, professors at The Ohio State University, dieticians, physiologists and more. Who knows... one of these days we may just have them in the store for you to speak with face to face on a regular basis.
For this round, we received a great question about recovery runs. Enjoy!
Q. I am very confused by what is meant by recovery runs. Do they make me faster or help me get rid of lactic acid so I can be better the next day? Should I be doing this type of run or taking the day off completely after I run hard?
A. This is a question I know runners wonder about, as I get asked similar things quite a lot. A recovery run is a relatively short, slow run typically done the next day following a hard interval session or the day after a tough tempo run. Many runners assume the purpose of this light workout is to allow recovery from those intense efforts the day before. I have frequently heard coaches and trainers discuss how recovery runs will increase blood flow to the legs, and that this will flush all the lactic acid out of the fatigued muscles. The plain truth and physiological fact is that muscle and blood lactic acid levels return to normal within 60 minutes after even the most intense physical efforts. Additionally, there is no evidence that the sort of light activity a recovery run requires enhances damaged muscle repair, the rebuilding of glycogen storage, or any other physiological response that is relevant to muscle recovery.
Although it may seem counterintuitive, recovery runs do not enhance recovery. That being said nearly all elite endurance athletes practice this sort of training, and they would not do this if they did not believe there was some important training benefit to be gained. Recovery runs actually increase your fitness, and they are very important for experienced runners, as they challenge you to run (although very slowly) in a so called pre-fatigued state (that is, a condition where fatigue is still present from the effort the day before).
Remember that fitness is an adaptation to a stimulus, and often the optimal stimulus for runners is pushing yourself and performing your workouts beyond the point of initial fatigue. These hard workouts are often called the key workouts of the week, and they are challenging in pace, and perhaps also duration, and they take your body much further past the point of initial fatigue. Conversely, recovery runs are typically done entirely in a fatigued state, and as such also serve to enhance your fitness even though the efforts are much slower in pace and typically much shorter in distance.
Let me be clear, I believe that the sort of training program with built in recovery runs should only be practiced by those that are experienced runners. First timers in a marathoner-in-training program or half-marathoner-in-training programs should allow for a day of rest after an intense, key workout.
If you do choose to utilize recovery runs, here are some guidelines:
*If you choose to run again within 24 hours of completing a key workout, the next run should typically be a recovery run.
*Recovery runs are really only necessary if you run four or more times a week. If you are on a four day per week training program, your first three workouts should be key workouts and your fourth run of the week only needs to be a recovery run if it is done the day after a key workout, instead of the day after a rest day. If you run five times a week, at least one run should be a recovery run, and if you run six or more times a week at least two runs should be recovery runs.
*The trick is to balance this sort of training appropriately. To much fatigue leads to overuse injuries so it not advised to complete two consecutive hard workouts. Similarly it is not advised or typically necessary for experienced runners to insert two recovery runs between hard efforts. What you are aiming for is the optimal training stimulus to promote the best fitness adaptation; therefore some patience and experimentation will likely be required to find the best recovery run balance for you.
*The optimal length and pace of recovery runs is not fixed. Your goal is to run in the pre-fatigued state not to negatively influence your training performance in your next key workout. Generally, your recovery runs should not be particularly long or fast or you will diminish your abilities in your next key workout.
*We know the champion runners from Kenya are notorious for running very slowly in their recovery runs, so do not be too proud to follow their lead. Remember that even very slow running in the pre-fatigued state will yield improvements in your overall running fitness, which will ultimately enhance your performance in races.
Steven T. Devor, Ph.D., FACSM
Head Exercise Physiologist