It catches me by surprise every year around this time. Those seemingly endless summer days abruptly come to an end. I need headlights on my drive home. Facebook is filled with photos of kids going back to school. Reflective vests are outselling sunglasses and the surest sign of fall, the Pumpkin Spice Latte, is back.
The return of fall means that it’s almost Show Time! As race day nears, training becomes more purposeful and focused. It can also be frustrating as the volume peaks. Here’s my advice to alleviate those frustrations and restore any confidence you may have lost:
Don't Skip Class.Stick to your training plan. The next few weeks will teach you to run on tired legs and train your brain to handle discomfort which is key on race day when that monkey jumps on your back.
Don't Do Extra Credit. Just as important as following your training plan, is not doing more than what the plan says or making up for the runs that you will inevitably miss. Resist the urge to go further when you feel great.
Embrace the Bad Run. Everyone has a bad run (or three). I like to think that a really crappy long run means that odds are high that race day will be good. Plus, tough runs make you tougher.
Listen to Your Body. A string of bad runs can mean your body isn't recovering. Over-training leads to injury and burnout as there is a fine line between working through discomfort to get stronger versus doing damage. Pay attention to the clues your body and mind give you. A day or two of rest may be just what you need to finish training strong.
Think you might be injured? Select PT offers free injury assessments in the store on Saturday’s from 9:30-11am.
Practice Speed. If you want to get faster (even in a marathon), you need to teach your brain to engage your fast-twitch muscles. Head to a local track for a weekly speed session. Yasso 800’s are a favorite workout, but the 10 x 100m I did on Sunday was equally as effective in engaging my super cat speed!
Refuel. This is not the time to diet or tough out your runs by not hydrating or fueling. You might be able to make it through a 10 mile training run without water or food, but you are cheating your muscles and impeding recovery so they can’t optimally perform during tomorrow's workout.
Drink at least 4oz of water/electrolyte-enhanced beverage every 20 minutes and eat ~150-300 calories/hour during training. No need to practice bonking.
Replace Your Shoes.You need to treat your feet well if you want them to go the distance. Most running shoes only last 300-500 miles which means if you run 25 miles/week, your shoes will start to noticeably deteriorate in three months. If you can easily fold your shoes in half, have worn the tread smooth or your legs feel like lead, it’s probably time to replace your shoes. Don’t wait until race week.
Have Fun. As the legendary runner Amby Burfoot reminds us, each mile we run is a gift. You can choose to be miserable or try to appreciate the marvel of what your body and mind are capable of. And always remember, you are lapping everyone who choose to stay on the couch or in bed which means YOU WIN!
REGISTRION NOW OPEN
Get up and go this fall! Grab a friend or make new ones. We take pride in being with you every step of the way whether it's offering encouragement, high-fives and camaraderie, proven training plans, expert coaching, cool shirts, race discounts or those tips and tricks that make running just a bit easier.
NO BOUNDARIES 5k
Our nationally recognized training program for beginners will help you conquer the Blue Back Square Mitten Run. Make new friends and become the runner you've always wanted to become!
More miles = more smiles! If you have successfully run a 5k in the last 6 months and are ready for your next challenge, this program is for you. Over 10-weeks we will steadily increase your mileage so can conquer our "Wandering Woodpond" homemade 10k on Dec 14
This non-competitive program is designed to instill a love of running in kids - and their parents! Sunday afternoons from 3-4pm at the Conard High School track.
Register for the Standard Program HERE-- and the Zoomerangs on the Spectrum for kids with Autism program HERE.
Karhu updated the Fusion by building it around a new last. The improved shape, created by more than 100,000 3D foot scans taken at Fleet Feet, provides a more natural fit. Plus, a new sublimated engineered mesh gives the shoe a seamless and secure feel. Feel the difference for yourself.
Injured? Don't know whether you can run/play sports or if you should really see a doctor? Select Physical Therapy hosts FREE injury assessments every Saturday. No RSVP necessary.
Can't make it on Saturday, call 1-877-MOBL-MED to schedule a free assessment at your convenience.
SIP, SHOP, RUN with
GIRLS ON THE RUN:
Wed, Sept 11 | 6-8pm
GOTR of Greater Hartford is joining our fun run this evening to recruit women and men to become SoleMate and/or coaches this fall. There will be sips and discounts for those who pledge to be a part of GOTR!
CHI RUNNING CLINIC
Sun, Sept 15 | 10am-2pm
Learn and experience the foundation of ChiRunning and ChiWalking in this 4-hour hands-on/feet-on workshop lead by Roger Thompson. RSVP here.
SAUCONY XC SPIKE DAY
Wed, Sept 18 | 2-8pm
Saucony will be hosting a special XC Spike Day Celebration to help runners gear-up for their first big meet. 20% off spikes + gift with purchase.
MICHAEL WALSH 5k
Sat, Oct 20 | 10am
Run or walk to celebrate the life of Michael Walsh. Register by Oct 8 to receive long-sleeve t-shirt. Use promo code "fleetfeet" to save $5 off registration.
ROASTED EGGPLANT PASTA SALAD: I’ve made this salad three times in the last month – it’s that good! Eggplant’s meaty flavor is combined with briny olives, salty feta cheese and sweet fresh tomatoes. So yummy. Get the recipe
Six Ways to Make Running More Fun. If you are tired of your running routine or burned out from your training, it might be time to try something new. Here are six ways to have fun on the run! Read more
Use Speed Work to Master the Marathon. Training for a fall marathon? Don't get caught in a long, slow rut. Use all those local 5 & 10k's to rev up your training program and incorporate valuable speed work. Read more