Fleet Feet Running Club’s 5k and 10k teams are made up of diverse fitness interests and abilities. Some look to complete their first race or get back into running, while others aim to beat their best times and up their competition distances. Because of this broad range of objectives, members of the teams tackled several different events this season varying in terrain, location, scope and purpose. Regardless of background, however, each individual contributes to a collective mindset of continual improvement.
This past summer and fall marked several milestones for new members and veterans alike. Many took on races throughout the session as benchmarks toward a final goal, as others embarked upon a gradual training plan leading up to one ultimate contest. Between new friends, hard efforts, teaching moments and PRs, everyone had something to be proud of.
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10k team member Pam Buss shared many of these feats while also overcoming personal battles. In the process of working toward higher mileage, she was also coping with family illness. Despite setbacks, Buss said FFRC provided the encouragement and stability necessary to get through this adversity and still train consistently.
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“I had many hurdles with my husband’s health, yet was able to make all scheduled training runs,” Buss explained. “This really supplies me with the support to balance it all … Thanks to Fleet Feet I feel I am in pretty good shape for my age, despite some crazy obstacles.”
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From the time Buss began running with FFRC in 2013, she knew she was in the right place. She recalls finding meaningful relationships and a source of commitment among fellow members, building social interaction and accountability into her daily routine. Nearly eight years after her journey began, Buss describes these friendships as priceless – and her confidence in running, stronger than ever. These days, she often runs with FFRC half marathoners and is currently training toward the St. Jude 10K at their Memphis Marathon Weekend.
Another team member working toward a St. Jude race was Ann Ruether, also making great strides this season. Ruether hadn’t run much before joining FFRC and said she didn’t exactly know what she was getting herself into before committing as a Silver St. Jude Hero. After months of running with the team, Ruether appreciates that she now has a better understanding of how to train effectively.
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“I didn't realize the importance of hydration, post-run cool downs or eating to refuel myself and my muscles,” Ruether recalled. “I was running the full 5k every day because I thought that's what I had to do to teach my body how to breathe, without getting so worn out. Prior to [FFRC], I was exhausted the rest of the day and had no energy to do anything at home. My leg muscles hurt and also stiffened after sitting for a while, actually making it difficult to walk. I had no idea I was supposed to give my muscles a rest and run every other day, and also not run the full 3.1 miles every day either. I really learned a lot.”
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Although it is still challenging to build that variability into workouts and recovery, she said she wants to improve upon this aspect of training in the future. Ruether also found the importance of adjusting pace for environmental factors like humidity, as well as how to alternate intensity during her runs and throughout the week.
These pieces of advice allowed her to excel in the MO’ Cowbell 5K despite difficult conditions. Finishing 2nd in the 65-69 age group came as somewhat of a surprise to Ruether, who said the weather made it a challenging race.
“That Saturday was a post-rain, steamy, humid evening, and with a couple hills, it made it hard to breathe,” Ruether commented. “Needless to say, I was shocked that I placed since it was a tough run!”
Other long-standing members of Running Club have also come a long way throughout their FFRC journey, eventually working their way toward coaching. That was the path of Robyn Mahoney-Kruszka, once a 5k/10k member who now trains for the half marathon distance and mentors a 10k group within FFRC.
For Mahoney-Kruszka, running is more than just competing or reaching personal standards: It’s about togetherness, patience and celebrating others’ victories. Though her training season went successfully with a large PR at the GO! St. Louis Halloween Half Marathon, she said she was most proud of her 10k team’s ability to push forward on group runs and stay focused on their respective goals.
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“My favorite part of coaching in FFRC is seeing people hit running milestones they didn’t think they could do,” Mahoney-Kruszka described. “When someone runs the farthest they’ve ever gone, or the fastest, or the longest run interval yet in their run/walk, they light up and I really enjoy helping people get to that point.”
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The guidance she provides to her 10k group additionally allows Mahoney-Kruszka to put her own training into perspective. Several months of gradual buildup can bring both highs and lows, but she explained that she tries to look at the bigger picture to conquer adversity.
A crucial component of Running Club plans is heart rate zones, an effort-based training method to create a tangible objective in order for members to improve and recover. While Mahoney-Kruszka appreciates this metric, she also makes the effort to avoid overanalyzing that data and keep moving forward.
“The biggest thing that I’ve learned through training and try to share with others is to not get too caught up in the numbers and remember that running is fun,” Mahoney-Kruszka said. “Brandi gives us the paces or heart rate zones we should be hitting for each workout, but some days it just doesn’t work out and you can’t go fast enough or can’t keep your heart rate low enough. I used to get so upset about not hitting those numbers, but I’m learning to accept that some runs just don’t work out, and one or two not great runs won’t make or break my training, so I just need to acknowledge what went wrong – poor sleep, stress, not feeling well, bad weather conditions – and modify my plan and keep moving. Not focusing too much on not hitting a goal helps me to remember that I love running even when I’m struggling.”
That love for the sport and its camaraderie is captured by Running Club members of any distance, experience level or even age. The addition of FFRC Jr. this summer session offered younger individuals the chance to run with others and understand the importance of both setting goals and having a good time.
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Pat Brown, a 5k team member and FFRC Jr. parent, said he valued the benefit of connections within and between training groups.
“I joined FFRC with my son to be part of a larger running community,” Brown explained. “We loved the weekly workouts and the attention the coaches brought to their athletes. Our running group became a tight-knit mix of runners who all motivate and support each other so we could reach our goals.”
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Brown ran the MO’ Cowbell 5k with his son and cheered on other FFRC Jr. athletes as they ran in the Mini MOO Mile Fun Run. Reflecting on the experience, he emphasized that FFRC Jr. instilled an attitude of excitement toward exercise for children to take with them throughout their lives.
Though it is important to introduce that mindset in one’s youth, Running Club Manager Brandi Barbre maintains that it is never too late to adopt the right attitude and get a little uncomfortable. After helping many transcend what’s familiar to become part of something greater, Barbre is a witness to the outcome of progress.
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“Growth doesn't come from comfort,” Barbre said. “I am amazed at the power of coaching within the Fleet Feet Running Club, as it exposes the hidden runners and walkers in its members that perhaps were previously hidden.”
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That discovery is evident in both personal and shared growth among members of FFRC. Some who take on the risk are rewarded with faster times, others with companionship, and many with both.
5k team member Julia Clements found these benefits through the strive to improve her running strategy and bounce back from off days. After feeling burnt out at the beginning of her MO’ Cowbell race, she has since learned from the experience and ran two other 5ks successfully.
While training and race plans assisted in the process, Clements attributes much of her development as a runner to the backing of teammates and consolation of coaches. After making multiple friends in FFRC and realizing her potential, she looks to continue her training and improve even more next session.
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This closeness among team members and training partners in FFRC is often what keeps runners coming back to the program. Though an individual’s involvement in the group revolves largely around running, that bond extends far beyond training sessions.
“I have found so many great friends through FFRC,” Mahoney-Kruszka said. “Everyone is so friendly and supportive of everyone else. We might have different goals and paces, but it really feels like we’re one big running family. A lot of us continue to run together on weekends in between training seasons, and I love having a group of people that I can run with and then go get breakfast with.”
“FFRC was awesome and a fantastic opportunity for kiddos to gain friendships and confidence through running,” Brown recognized. “The coaching staff did an excellent job introducing kids to the importance of lifelong activity and health.”
“The Fleet Feet Running Club is the glue that binds the runners and walkers in the St. Louis area together with an all-inclusive place where all runners and walkers are celebrated,” Barbre said. “I know joining the Fleet Feet Running Club might be a step outside of one's comfort zone, but I can guarantee that those you join will grow in one way or another.”
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Registration for our next 5k and 10k training session is open! Sign up for the Finish option to reach your goal of completing the distance, or Fast to compete for a PR or place. Training starts January 25th, 2022! Will you be there?
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5k races have become a popular road racing distance because they offer something for everyone. Completing the 3.1-mile distance is a great goal for novice runners and walkers, and covering it with sustained speed is a challenge for more advanced runners. Fleet Feet Running Club offers two 10-week 5k training programs. Our 5K FINISH program (formerly known as No Boundaries) is designed for the true beginner and our 5K FAST program is intended for the runner who has transitioned from completing to competing. Sign up now to take on this fun and fulfilling distance.
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The 10k distance is the perfect middle ground for those who want to go further and faster! While completing 6.2 miles demands your respect and attention, it isn't so far that you can't train for it — and complete several 10ks — in one season. It's one step beyond the 5k (3.1 miles) and a great segue to the half marathon distance (13.1 miles). Our 10K FINISH program is suited for the casual runner and our 10K FAST program is equipped for the experienced, competitive-minded runner. Whether you're looking to up your mileage or improve your speed endurance, you'll find a place within one of our 12-week 10k programs.
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Support small business by shopping at fleetfeet.com! Our online store includes the inventory of locally-owned and operated Fleet Feet stores across the nation, including St. Louis. Identify your nearest Fleet Feet store and the site will show you if they have the item(s) you want. If not, order online for delivery right to your door via another Fleet Feet store.
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