Labor Day Sales, Events & More!

Scioto Mile(s) Fall Training Series!  

Eat. Sleep. Train.Repeat.

 

Train like a champion! The Scioto Mile(s) Fall Training Series will give you the training and motivation you need to stay on track for your fall half or full marathons!


A $75 entry fee gets you not one, but TWO races to help tune you up for your fall half and full marathons!  Plus, you get a  FREE Nike Backpack, 2 event shirts  and 2 FREE Entrees from Northstar Cafe with registration!   Click Here To Sign Up Today!


What: 5K, 10K, 15K Fall Training Series
Where:
Easton Town Center & Genoa/Audobon Parks
When - September 16th & October 6th. Both races start at 7:30 a.m.!

Both dates feature a 5K loop course! New this season we will be hosting the event at Easton Town Center on September 16th, and at Genoa/Audobon Park on October 6th. You have the option to complete the distance of your choice at both events.

The courses! Click on the image below for a map of each course!
  
 

Bag pick up is available anytime at Fleet Feet!

 

Packet pickup for the Easton event begins Thursday, September 13th and runs through Saturday, September 15th!  

 

 
 
 
     
In This Issue
Scioto Mile(s) Fall Training Series
Bike Clinic 101
Run 4 the Health of It
Run for John
Labor Day Sale
Red Cross Blood Drive
Sunday Core with Marie
Nike Pub Run
 
Visit Us

We've moved! We are now 200 yards west of our old location! 

 

Fleet Feet Sports

1270 East Powell Rd., Lewis Center, OH 43035

 (614)846-5625

See Map

 

Hours

Mon-Thurs: 10am-8pm

Fri: 10am-7pm

Sat: 10am-6pm

Sun: 12pm-5pm

 

www.FleetFeetColumbus.com 

 

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 Bike Clinic 101

   

September 4th at 6:30 p.m. Fleet Feet Sports

 

1. Know your Bike and all it's Parts...Road and Tri
2. Safety
3. Basic Nutrition
4. Speed/Performance Improvement

Join us for this hour clinic with Wes from Triformance! Newbies and experienced folks welcome!

 

 Click here to RSVP! 

 
Run 4 the Health of It!   

Please join the Central Ohio Primary Care Physicians Foundation on Monday, September 3rd for a Labor Day event guaranteed to be fun for the entire family! 4 Mile Run/Walk, Kids Fun Run, lots of free food, celebrities, live music, face painting and a huge post-run raffle.  


Sign up today and help us reach our goal of $50,000. Net proceeds will benefit the underserved people of central Ohio.

Click here to learn more or to sign up! 
 
 
 
 
 
 
 
 
 
 
 
Red Cross Blood Drive at Fleet Feet this Saturday!   

Take a break from your holiday weekend by saving a life!

The Red Cross Blood van will be here all day Saturday. Help us reach our goal of collecting 25 units!

All donors will receive a Red Cross shirt and a coupon for a free appetizer (with entrée purchase) from Mimi's Café!!!

Please sign up to donate by heading to www. RedCrossBlood.org Then, enter the sponsor code, "FleetFeet" to secure your appointment!

 
 
 
 
Sunday Core with Marie!   

Need a tune-up? Fix the core of your running and walking troubles!

Sunday Core with Marie will strengthen and tone your core while making you more efficient, help you avoid injury and give you the beach body you've been wanting.

Join us each Sunday at Fleet Feet Sports. Bring a mat or towel for the 45 minutes of butt kicking, ab blasting, shoulder frying work. Workouts start promptly at 10:00 am.

$5 at the door. FREE for current MIT participants! Please RSVP by clicking below!

 

 
 
 
 
How much protein do you need?
 

Most people associate eating protein with strength training. The desire to gain lean mass is typically what drives my clients to ask, "How much protein do I need?" A misguided belief is that it's the protein either in supplements or in food that builds muscle mass. Actually, it's the strength training that builds and strengthens muscles, not the excess protein.

 

Yes, protein needs will differ between a runner and bodybuilder as well as their carbohydrate requirements. Likely, our marathoners understand that they must have a good carbohydrate base to provide fuel like our bodybuilders understand that protein supports their intense weight lifting. Additionally, endurance athletes must understand that they need a sufficient amount of protein as it does provide fuel when our glycogen stores (from carbohydrates) are depleted. In the same way, bodybuilders will not be able to perform without proper amounts of carbohydrates.

 

Generally, a well balanced diet will provide enough protein throughout the day. Even vegetarians can get sufficient protein although they may need to pay a little more attention to the foods they choose. The American College of Sports Medicine and the Academy of Nutrition and Dietetics have defined protein levels for the average endurance athlete:

 

Male endurance athletes: 0.5-0.9 grams of protein per pound of body weight

Female endurance athletes: 0.5-0.8 grams of protein per pound of body weight

              

For a 150lb female that would be 75 to 120 grams of protein. This may seem like a lot, but consider that 4 oz of chicken is about 35 grams and ½ cup of cottage cheese is about 15 grams. Reaching your daily goal will be no problem. A good website for finding the nutrition info in foods, including protein, is www.calorieking.com.

 

For additional information or diet related questions, email Kristen O'Connor, RD, LD at ramblingsofanrd@gmail.com or find her on twitter @ramblingsofanrd. Kristen is a registered dietitian with a degree in medical dietetics from The Ohio State University.



 
 
 
Nike Pub Run!   
Join us Thursday, September 6th at 6:30 pm for more shenanigans, FREE stuff, a good healthy workout followed by snacks and tasty refreshments!
 

 

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