WEEK 2 OF TRAINING
This week we are sharing a Runner Etiquette & Safety 101:
- BE SEEN: Evening runs & early morning long runs mean running in the dark during the winter months. Make sure you have reflective and/or light up gear so that cars and people can see you. Headlamps also allow you to see your footing better and avoid tripping or falling. Ask Fleet Feet Outfitters, fellow training program members, or PGL's what they recommend.
- BE AWARE: Just as important as others seeing you while you're running, you should be aware of your surroundings. If using headphones, make sure you can still hear what is going on (plug: Shokz headphones). Pay attention to hazards or barriers on the route such as fire hydrants, construction, signs, etc. Also pay attention to people, dogs, cars, etc. Give them space as you share the road and pass them.
- CROSSING ROADS: Use crosswalks and obey traffic rules while crossing streets. Make sure you look both ways before crossing. Everything your parents told you to do or you may now tell your children. Getting stuck at a light or busy street is not ideal, but safety first always.
- RUNNING IN A GROUP: This may be completely new to some of you and is much different than training alone or with a couple of friends. Some of our stores have some massive training pace groups (which we love to see), but line up like back in grade school and mind the distance of the runner or walker in front of you. If there is a sudden stop we do not want to be a line of dominoes going down. Being in a line also prevents us from completely taking over the sidewalk. Lastly, if you are approaching people or a hazard, call out to the person behind you (saying ON YOUR LEFT to notify them you are passing someone on their left side or FIRE HYDRANT so they know to watch their step). You are blocking their visibility so help them out by making them aware.
- WEATHER: Preventing weather related illness or injury is a huge part of safety. Dressing appropriately for runs can be stressful at times with factoring in warming up a mile or 2 in on cold days or planning for any precipitation. Layering is a great way to be prepared for the elements. As my grandmother always said it's better to have it and not need it, than need it and not have it. As you gain experience with training you learn what feels good for your body and know what works for you.
It's Go Time!
FFRC Coaches
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Exclusive Training Program Winter Clothing Sale
Now through January 21st 25% off for Training Program Members Only.
If you need another Craft baselayer or Brooks thermal tights, now is the time to gear up! This week is COLD so go get some extra layers.
Anything long-sleeve, long pants and tights are 25% off for Training Program Members.
*Excludes Run Cincinnati Hoodies*
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Final Surge is where you will find your training plan.
- You are able to connect your Strava and your watch so your runs are uploaded into your profile.
- "The Social Wall" is where we will post announcements and updates as well as a place to ask questions to the group. This is new this year and we are excited to add this feature to our training program.
We will post routes for our store runs on the days those are scheduled, but days you are training outside of Fleet Feet it will just have the prescribed mileage.
- Videos from our sponsors and experts will be added into workouts as attachments and content.
- You can access Final Surge through the app for apple and google or web version.
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This is where you can order your swag. All Fleet Feet Cincinnati Training Program Members receive 1 ASICS Hoodie and 1 ASICS T-shirt free! Just choose your logo & use code FFCINCYRC at checkout: Fuzion Shop
The store will close January 19th to go into production and ship orders. It will reopen again a few weeks after. Orders can be delivered to your house for a shipping fee or directly to a store for free.
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This first phase of training is about feeling welcome & settling into your groups.
As we begin this 17 week training program, the beginning is all about easing into the mileage and rhythm of training. Feel free to try out different pace groups. Perhaps you run slightly quicker on a weekday run and take your long run at more comfortable pace.
This training phase will build your strength and cardiovascular base. You should feel comfortable enough during your runs to maintain a conversation.
This week the workouts will be held on the following days & time:
Tuesday @ 6 pm at the Blue Ash and Fifty West locations Wednesday @ 6 pm at the Oakley and Newport locations Saturday @ 7 am at all four locations
You can always find updates or changes to the schedule along with the weekly newsletter on the Final Surge Social Wall. They will also be posted on our Flying Pig Training Program Facebook Page and our Fleet Feet Training Prograg Information Hub.
Make sure to follow along so you don't miss anything.
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Tuesday January 16th @ 50 West
Strava Links:
1-16 4M
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Wednesday January 17th @ Newport
Strava Links:
1-17 4M
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One of the many perks of being a member of the Fleet Feet Training Program is discounts on the local race entry fees. Please remember, this is a participant perk only & the codes should not be shared.
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Become a GOTR SoleMate & help empower local girls in our community! SoleMates raise money through completing fitness activities to provide GOTR prorgram scholarships.
Join the SoleMate team and change the life of one girl here
SoleMates Welcome Video
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Yoga for Runners is a FREE class, offered once monthly (January-April) by HI FI Yoga and is designed to be the perfect complement to your running/walking routine and Flying Pig/ spring race training. Yoga positively impacts running performance and prevents injury by improving stamina, recovery, resilience, strength, balance, flexibility, and mental focus. Ease the aches and pains of training and give your body the active recovery it craves by joining this 60-minute, beginner friendly, warm class (75-80 degrees), led by Michelle Tatman.
Schedule & Sign up links:
1/28/24: 12:00pm Sign Up Now
2/25/24: 12:00pm Sign Up Now
3/24/24: 12:00 pm Sign Up Now
4/28/24: 12:00 pm Sign Up Now
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Gear & Run Training Expert
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FRANK DEJULIUS FLEET FEET OWNER AND ATHLETE
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Strength & Mobility Expert
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PATRICK COYNE
BLACKSHEEP PERFORMANCE OWNER & HEAD TRAINER
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Injury Prevention & Maintenance Expert
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PETE ZULIA
MBA, AT, PT, SCS, CO-FOUNDER AND OWNER, OXFORD
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Nutrition & Fueling Expert
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SAM MARASEK
RDN, CSSD, LD, SPORTS DIETITIAN, THE DIETICIAN
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CONTRAST STUDIOS
9725 Montgomery Rd, Montgomery, OH, 45242
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Kelly Roth, Training Program Manager
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Katie Parker, Blue Ash Store Coach
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Dana Kilcoyne, Oakley Store Coach
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Barbara Zhao, 50 West Store Coach
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Christine Moon, Newport Store Coach
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Fleet Feet 310 E Main Street Carrboro North Carolina 27510 USA
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