The holidays are always about food, family, and celebration, with emphasis on the food. Yes, tis the season of ultra-caloric temptations at every gathering that can easily derail the sacred workout schedule of even the most dedicated fitness fanatic. We are often asked how we manage to stay in shape during the holidays, and while it’s a challenge for all of us, here are our favorite tips to keep things merry, bright, and reasonably fit amid all manner of seasonal challenges:

9. Mark your workouts on a calendar

Writing your workouts on a calendar can not only help you track your progress, but can also hold you accountable to your fitness plan.

8. Make workouts a family gathering

Put the kids on their bikes, the dog on a leash, Aunt Sally into her most comfortable shoes and take the herd for a walk. Or even a run if Aunt Sally’s has shoes from Fleet Feet. Not only will workouts be a great way to bond, but involving the whole family can help instill a lifetime of healthy habits in your kids.

7. Sign up for a training group.

An instant group of running buddies, coaches, and new friends to hold you accountable and motivate you achieve your goals!

6. Fill out a Fleet Feet wish list.

Fill out a Wish List Card at Fleet Feet Davis and then send your friends and family in to the store for their holiday shopping! Get the latest in fitness shoes and apparel and kick start your fitness looking good.

5. Make your New Year’s resolutions BEFORE January 1^st.

This is the holiday season where you get in shape to stay in shape! Start your workout routine now so you can hit the ground running on day one of 2012.

4. Be thankful that you don’t live in Syracuse.

No offense to our upstate New York friends but Syracuse gets over 110 inches of snow per year! Make the most of our California zip code and spend some time outside working up a sweat in the mild winter weather.

3. Make a date

Make plans to work out with a friend – not only will you get some quality time in with a pal, but when you have someone waiting for you, it’s easier to get out of the house and go for a run.

2. Sign up for a race!

There is nothing like a deadline and some good old-fashioned fear to get you motivated. Sign up for a January or February race that might be outside your current comfort zone (like the Davis Stampede Half-Marathon set for early February). Not only will you be training toward a goal, but the fear that comes along with a new distance or event will motivate you to get your behind out the front door!

1. Explore your greenbelts!

Ever wonder what all the miles of the Davis greenbelt really look like? Now’s your time to find out! Get out and explore the 60-plus miles of greenbelts within the city of Davis. If you have yet to see the giant dominoes in North Davis, the old pump house in South Davis, or the burrowing owls that live along the Wild Horse Agricultural Buffer, it’s high time to make this the winter you experience the natural beauty of Davis!

Happy holidays to one and all. May the joy of being healthy and fit make every season merry and bright!

Sammie and Chris H.

Our third look into the life and running of Fleet Feet moms brings us a different, but even more inspiring, kind of story. Let’s meet Chris H! Chris Hartsfield is a Fleet Feet employee and mom of three.  She started running with Running for Women in January of 2010. She joined the class with her sister, and said she really struggled.  She gave it another try in January of 2011, and “fell in love!”

Left to Right: Taylor, Sammie, and Ryan

Chris’ mom is a runner and she always wanted to join her, however, when her kids were younger it was hard to find the time to get out and run. When her daughter became sick, it truly became impossible to find the time to get away for a workout. In hindsight, Chris wishes she had started running during that time, because it “would have helped [her] cope better with the full time caretaker situation [she] was in.”

Now, Chris runs for Sammie. When Sammie passed away at the age of 12, she missed out on so many of life’s great experiences. When Chris needs motivation, she thinks about Sammie’s surgeries and the pain she endured, and it “slaps me back into reality – no need for whining when you have a life still to live…” Chris runs for her Sammie, and feels her with every step.

Sammie and Big Sister Taylor

As a Fleet Feet employee, Chris has found a place to stay motivated and embrace her love of running. She says she enjoys being around all the positive energy and healthy lifestyles. She loves the opportunity to learn new things every day, and then get the opportunity to share them with our customers. As a participant in Running for Women, Chris enjoys feeling “powerful and loved” all at the same time!

Ryan and big sister Sammie

Chris brings a unique perspective to running. She says it has helped her in the grief process, enabling her to get stuff worked out in her head, and makes her feel better in every aspect of her life. As a running mom, Chris offers this bit of sound advice: “Anyone that is hurting should try to walk our run…every day it feels better and better!”

A few members of the Hartsfield Family supporting Woodland High

Chris H. is in the store most days of the week. You are most likely to find her with a smile on her face, helping people find the best shoes, apparel, and accessories for whatever their fitness goals. Next time you come to Fleet Feet, don’t forget to say hi to Chris H.

SAMMIE’S BUNNY DRIVE

Sammie Hartsfield has a powerful and lasting legacy. Each spring Team Sammie hosts a stuffed animal drive for children staying in the hospital. Check out an earlier DLM blog post on Sammie’s Bunny Run and Drive and contact teamsammie@yahoo.com for more information.

The Gregg Family in 2011

In our second installment of Fleet Feet “Moms who Run,” let’s meet Carolee. Carolee Gregg is a fixture in the town of Davis. She is the Running for Women coordinator at Fleet Feet, coaches the Summerdarts Swim Team, is married to Bill Gregg (coach of the DHS XC Team), and is a mother of four very active kids/adults! The Gregg family is known for being active, and Carolee is certainly no exception.

Left to Right: Bill, Carolee, Bryce (in front), Kaitlin, Brendan, and Kallie.

Carolee comes from a swimming background, and took the very first Running for Women class offered, back when her almost 11 year old was one and in a baby jogger. She had run off and on earlier, but that class was the first time she started running consistently.  Carolee started running because she “had 4 kids, an excess of 40 pounds, and wanted the exercise.”  Carolee’s situation as a running mom is different than most. Running pretty much defines her family, and being surrounded by runners didn’t hurt her motivation to take up the sport as well. In addition to her husband, her kids have run in high school, college, and now, professionally.

L to R: Bryce and Brendan (representing Stanford's XC team), Kaitlin racing for New Balance Silicon Valley (after a stellar career at UCD), and Kaitlin and Brendan wearing the DHS colors in 2004

With four kids, work, and exercise Carolee is busy. Her family very much encourages her running. The first time she ran 10 miles, the first phone calls she made were to her oldest, Kaitlin, and second oldest, Brendan. They were thrilled for their mom (and rightly so!). The fact that their mom loves running is another way for them to bond as a family because it is (according to mom), “pretty much the most important part of their lives.” Carolee’s younger kids encourage her as well, and her youngest sometimes joins her on runs (though he is getting faster than mom) or bikes with older sister Kaitlin on her runs when she is in town.

As the Running for Women coordinator, Fleet Feet offers Carolee endless motivation! She says that ss a coach she needs to run even when she doesn’t really feel like it to keep up with her classes.  While Carolee is not looking to transition into the life of a professional runner anytime soon, she is thrilled to support her family and looks forward to training for a half-marathon injury-free! If you have questions about Running for Women, getting started, or fitting in a busy family-life with your running, Carolee is the woman to talk to!

Ellie May, Paige, and Emmitt James

Now that we are in the month of September, many families have sent their kids back to school. Here at Fleet Feet we like to remember the moms who make it all happen. Of course that’s not to say we aren’t ready to help the kids go back to school – we have running shoes for kids too – but we want to talk about what motivates our Fleet Feet moms to run. First up, let’s meet Paige!

Paige and her husband, Jake, all dolled up for a wedding.

Paige Ferguson-Allen is a Fleet Feet employee, Running for Women coach, and mom of two. Paige started competing in a junior track club out of Sacramento at age 8. Motivated by her love of being outside (she grew up in the country), she ran through high school (Yuba City High School) and college (Bemidji State University in Minnesota), and straight to North Carolina, where her husband (whom she met during their college days) was stationed.

Running helped Paige cope with the stress of her husband’s deployments (multiple deployments to various countries in four years), and with homesickness while living far from her family back in California.

Emmitt James and Jake in North Carolina

Two kids and a cross country move later, Paige is still running. No longer “competing,” now she runs for herself and for her family. She enjoys running for time, rather than distance, and tries to squeeze it in where ever she can between her kids’ ice hockey practices, swimming, and of course, work.  An avid interval runner, she was able to run (and coach!) through both her pregnancies.

When she pushes her kids the jogging stroller (BOB – purchased at Fleet Feet, of course!) it provides an excellent bonding experience, and some special one on one time with mom. As an employee of Fleet Feet and Running for Women coach, she is surrounded by a “great group of women who keep [her] motivated, and offer parenting advice – like don’t lose your kid. “ Always an important bit of wisdom!

Paige and Ellie May

Paige’s mom is also a runner and a running for women coach. This works out well, as they can combine their love of running with some quality mother-daughter time. Even her husband gets in on the workout, joining her for long runs in the country. Paige is in the store most days of the week, and is always happy to answer questions about footwear, apparel, or accessories.

New Year’s Resolutions…who remembers them in July? Last January, Time Magazine reported that the top 10 most commonly broken New Year’s Resolutions are:

1.       Lose weight and get fit

2.       Quit smoking

3.       Learn something new

4.       Eat healthier and diet

5.       Get out of debt

6.       Spend more time with family

7.       Travel to new places

8.       Be less stressed

9.       Volunteer

10.   Drink less

Now that we’re half-way through the year, it’s a good time to take stock of your resolutions, both those that still are and maybe those that were. While most of the above list are beyond our area of expertise, the people of Fleet Feet Sports stand ready to assist help you get back on top of numbers one, three, and eight.

LOSE WEIGHT AND GET FIT

There’s nothing like a testimonial from someone who’s been there: “This was my early birthday present to myself (No Boundaries 5K Training). That first week I thought ‘no way will I be able to do this.’ Monday was my birthday and Saturday I completed the 5k without stopping once.”

Fleet Feet Sports is proud to offer training programs for runners, run/walkers and walkers – from beginners to more experienced athletes.  Whether your goal is to complete your first 5k, complete your first half or full marathon (or improve your time from the last one), Fleet Feet Davis has a plan for you.  Our training groups begin at various times throughout the year and offer coached workouts, new friends, fun incentives, and provide a great way to hold yourself accountable to reaching your fitness goals.

We have a wide variety of training programs beginning in July and August, from Beginning Women’s only groups to co-ed 5K and 10K groups, and of course, our popular half-marathon training group. Visit our website to check out the list of training programs and for registration information.

LEARN SOMETHING NEW

In addition to our training programs, Fleet Feet Davis hosts a variety of events throughout the year to provide motivation and education on topics relating to running and fitness. Next up is an evening with Trigger Point, Monday, June 27th at 7pm. Okay, so maybe Trigger Point doesn’t sound like a hot date, but your sore muscles, tendons, ligaments, and assorted other hard-working components inside your body will be thrilled. Join us for a fun and informative evening focusing on injury prevention and self-massage using Trigger Point Therapy tools for self-myofascial release. Don’t know what that means? Well, come learn and experience what trigger point therapy can do for you, and help prevent of those nagging running injuries like plantar fasciitis, IT Band problems, and more!

Subscribe to our email newsletter and like us on facebook to stay up to date on the latest Fleet Feet Events.

BE LESS STRESSED

Everyone knows that exercise can relieve stress. The folks at the Mayo Clinic actually proved it.

• It pumps up your endorphins. Physical activity helps to bump up the production of your brain’s feel-good neurotransmitters, called endorphins. This is often referred to as the “runners high.”
• It’s meditation in motion. After a hard workout, you’ll often find that you’ve forgotten the day’s irritations and concentrated only on your body’s movements. As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything that you do.
• It improves your mood. Regular exercise can increase self-confidence and lower the symptoms associated with mild depression and anxiety. Exercise also can improve your sleep, which is often disrupted by stress, depression and anxiety. All this can ease your stress levels and give you a sense of command over your body and your life.

So, if you want to lose weight, get fit, learn something new, and be less stressed, it starts at Fleet Feet Davis. Then next January, you can look forward to a shorter list of New Year’s Resolutions.

Some of the bunnies collected at Sammie's Bunny Run and Drive

On Saturday, April 23rd, Fleet Feet Davis hosted the first annual Sammie’s Bunny Run and Drive. Runners, walkers, fitness enthusiasts, and friends came out for a run or walk around Davis followed by breakfast at Fleet Feet. Participants in this free event were asked to bring a new bunny or springtime stuffed animal as a donation to Sammie’s Bunny Drive. In return, the first 25 participants received a free, technical running tee with the Bunny Run logo.

The line of people waiting to donate their bunnies and receive a shirt.

The Bunny Run and Drive proved to be quite popular and the store was packed with runners waiting to donate a stuffed animal to Sammie’s Bunny Drive.  After a warm up lead by Jen and Lisa from Fit House, the runners and walkers headed out for a 3-mile journey around Davis. The run was followed by good food, good conversation, and good friends at Fleet Feet Davis.

(L to R) Ready for the run, Jen and Lisa from Fit House lead a warm up, warming up!

What made this event so popular? Aside from great weather and great company (and great breakfast!), the Bunny Run benefited a great cause! Sammie’s 5th Annual Bunny Drive was intended to bring a smile to children hospitalized during the springtime. After collecting the Bunnies and Springtime Friends, Team Sammie distributed the stuffed animals to Woodland Memorial Hospital, UC Davis Children’s Hospital, UC Davis Infusion Room, Sutter General Hospital, Sutter Memorial Hospital, Shriner’s Hospital, and Sutter Davis Hospital. Sammie’s Bunny Drive honors Sammie Hartsfield, a Woodland resident who passed away from Osteosarcoma, a rare bone cancer in 2009 at the age of 12.

Stuffed animals collected at the Bunny Run on April 23rd.

Sammie in 2009

Sammie’s Bunny Drive began in 2007 when Sammie was diagnosed and began her treatments. She noticed a need to bring a smile to kid’s faces who are being admitted to the hospital, and thought it would be fun to donate stuffed animals to comfort them during their visits. Even after she passed away, Team Sammie continued the Bunny Drive in her memory knowing it would be something Sammie would be proud of. If you would like more information on contributing to the Bunny Drive email Team Sammie for more information: teamsammie@yahoo.com.

Parkway Runners Before the Race

On Saturday, April 30th, Fleet Feet Davis Training Group participants completed the American River Parkway Half-Marathon. The weather was lovely, albeit a little windy, and the runners had a great time! It may seem like Fleet Feet is always talking about different training groups, races, events, etc. That’s because we do so many of them! We love helping runners accomplish their goals, and it is great to be able to showcase their achievements.

The training group participants, coaches, friends, and family met at 7:15am on race morning at the race start to take some pre-race photos…

Left to Right: Karen, Michelle, Kelly, Sarah, Daphne: Runner Girls!

This group of ladies met during Fleet Feet’s California International Marathon Training this past fall. These women completed the Marathon and have continued to run together with Fleet Feet Training.

L to R: Cathy and Eleanor - 5k Coaches, Runners, and Friends

Cathy and Eleanor are Fleet Feet Half-Marathon Training Group participants, Fleet Feet No Boundaries 5K Coaches, and great running friends! These two have completed half-marathons together, coached together, and enjoy running together. They think races are more about chatting than “racing,” but the important thing is that they had a great time!

Family Support is Key on Race Day!

Training for a distance race is no easy task, and it is important to have the support of family and friends. These two lovely women (who have participated in Fleet Feet Training Groups in the past) were out on Saturday to support their husbands.  Farid (left) and Seth (right) were all smiles on race morning surrounded by supportive family and friends.

Once the race got started, the coaches/photographers headed onto the course. We stopped around mile 5.5 (near Guy West Bridge and CSUS) to take some pictures of the runners. We were greeted with hand waves, smiles, and good, old-fashioned fist pumps!

Some runners met family members on the course, and some had enough fun on their own!

Bud (left) and Lisa (right) raise their fists in the air!

Some smile while on the run, others are all focus.

Running is a family affair for the Petersens.

The Petersen family has participated in many training groups, and Kayla (left, daughter – on her way to an age group win) and Kim (right, mom) came out for our 2011 Parkway Training.  Tom Petersen, (dad and husband) missed out on this round of training due to soccer coaching obligations – the Petersens are an active bunch! Although they run at different paces, Kim and Kayla enjoy the training and the camaraderie of the group. Plus, any amount of mother-daughter bonding is always fun!

Fleet Feet Davis wants to congratulate all the American River Parkway Half-Marathon runners!

Are you interested in joining a Fleet Feet Training Group?  Click >>here fore more information.

A few of the Shamrock'n Training Group Participants before their race

On Sunday, March 13th, Fleet Feet Training Group participants completed the Shamrock’n Half-Marathon in Sacramento – a goal they had been working towards for 9 weeks! Here are some pictures of the runners at the race. We couldn’t be more thrilled to help them accomplish their goals. If you are interested in finding out more about training with Fleet Feet visit our website: www.fleetfeetdavis.com.

Runners leaving the VIP area and heading off to the race start

Ready to Run!

Family support can make all the difference in your training (and on race day!).

Dustin from Fleet Feet Vacaville Training gets into the Shamrock'n Spirit!

Training is more fun with friends.

Runners cross their Tower Bridge on their way to Downtown Sacramento

Training is a family affair for the Tibors.

Visit our Flickr page to see the rest of the photos from race day!

Here at Fleet Feet we love a hard workout. Whether it is a long run, repeats at the track, a tough swim, or a hike in the hills, we love healthy pain. The downside to all this fun is the fact that an exhausting workout can leave you dehydrated and depleted of glycogen (carbohydrate) stores. The result can be sore muscles, stiffness, and low energy in the days following the workout. Studies from the Australian Institute of Sport and from Appalachian State University even show that after a middle-distance race (five to 13 miles) as much as 70 percent of participants experience an upper-respiratory tract infection such as a cold, flu or sore throat due to a temporary exercise-induced suppression of the immune system.

Ouch.

The keys to optimal recovery are hydration and glycogen replacement immediately after your workout. A post-exercise snack immediately replaces the sugar stores burned off during exercise. Consuming carbs and protein in liquid form is a convenient way to refuel and rehydrate simultaneously. As a rule of thumb, consume around 300 to 500 carbohydrate calories as soon as possible following exercise.

This refueling can be tricky, especially when our stomachs often rebel after a workout.  One of our favorite post-workout snacks is a protein smoothie! These tasty treats are great because they can both refuel and rehydrate, and are easily customized to your personal taste.

Our friends at Jamba Juice and Starbucks make great smoothies (with protein!), but if you want to make your own try this recipe for a post-workout protein smoothie. Have fun substituting and experimenting until you can your own perfect blend!

A FLEET FEET SMOOTHIE

In a blender, combine:

• 1 ripe banana
• 1 cup of milk, soy milk, or almond milk (your choice)
• 2 pitted dates or a handful of strawberries
• 2 tablespoons of peanut butter
• One serving of protein powder (try Trader Joe’s Whey Protein Powder in Chocolate or Vanilla)

Mix the ingredients in a blender, pour, and enjoy!

Dylan Wykes of Canada celebrates his first marathon win

Watching any endurance sporting sport on TV is fun, but watching endurance sports live is a whole different ball game. Last month the Fleet Feet Davis coaches had the privilege of watching the California International Marathon in Sacramento. Viewing the race at different points along the way offers contrasting perspectives of marathon running. At mile 6 people are feeling fresh, smiling and waving as they go by, posing for photos, and joking with the crowd. At mile 20 (location of the infamous “marathon wall”) people are no longer so peppy. Some runners look great, charging by, smiling at the crowd, and having a blast. Other runners are more subdued, some are tired, some are walking, and some are in the “survival shuffle” mode, just working to put one foot in front of the other. It is inspiring to watch people work so hard to achieve their goal of running 26.2 miles from Folsom Dam to the California State Capitol building.

Kevin at mile 20

The Fleet Feet Davis coaching team was in attendance at the race to watch their marathon training group complete the race. This group has trained since mid-August for the 26.2 mile event, running countless miles around Davis, through August heat and November rain, all so they could be well prepared at the starting line. And prepared they were. Watching the runners go by, and finish their race, was a joy for the coaches and a thrill for their families. We are so proud of all of their running accomplishments, and wanted to take this opportunity to share some of their thoughts on running the marathon with you.

Laura R. and TJ get ready to hand off unwanted jackets

These folks were all first time marathoners, and the joy they communicate after finishing the race is an inspiration….plus these words kind of make everyone at Fleet Feet want to run a marathon with them.

Karen is all smiles at mile 20

From Laura Wheeler:

“I cannot believe these words are coming from me, but I actually had FUN during the marathon!  It was my first one, and I had been really nervous, and even dreading it.  As I started out, I kept thinking-this is fun so far, but I know pain and fatigue will come soon. Mile after mile I kept waiting, but those dreaded feelings never took hold.  Everyone was so relaxed around me (I was obviously not out in front with the top finishers!), and the two Pace Team Leaders were a kick-great advice and senses of humor.  My amazing experience is due to them, all of the coordinators and workers at the event who helped it to run like a well-oiled machine, the cheering crowds on the sidelines, and especially the Fleet Feet coaches who assisted all of us to be absolutely prepared mentally and physically for the race.  Thank you to all of you!”

Matthew Botting throws the coaches a mile 20 wave

From Greg Loge:

“It’s hard to put something super eloquent together that can summarize the experience of training over the past few months for such a huge distance.  The race day was great but really I think its the whole journey that makes it something special; from the first ten mile training run (“double digit” distance!) to commenting to your fellow training group runners weeks later after an 18 mile run that “ahh next week is easy, it’s only a 10 mile long run”.  Sunday was a great day, and crossing that finish line felt fantastic, but not just because it was accomplishing running from the Folsom Dam to the Capital (which sounds crazy in and of itself when I think about it), but it is a culmination of the hours of hard work put into the getting there, and all the support you have received over the months from your family, friends, and the new bonds and friendships you gain along the way through the people you train with.  I have to say too, that Niki and Chrisse, our coaches through the whole training program, have been fantastic.  Their advice, encouragement, and genuine love for what they do makes showing up at 7:30 AM on a rainy, cold, Saturday morning for a 22 mile run not seem so bad after all (not to mention awesome homemade baked goods at the end of the run).  As I write this, my legs are sore, I can easily be outrun by my two year old, I am going to lose two toenails shortly, and yet I have spent the last couple days after the race emailing others in the group about picking our next marathon to train for in the coming months.  It really can be intoxicating, or maybe we are all just crazy and we have found others with the same illness to commiserate with, either way I am feeling pretty good.”

Fang Chen is in the zone

From Anne Marquez:

“These were my thoughts about 8 hours post-race that I sent to the girls (her running buddies from the training group), after I had gotten past “I want to amputate my feet”, which not surprisingly has turned into, “oh, I’m going to lose that toenail, and oh, maybe that one too!”

• Do not trust people drinking beer to tell you accurately how much longer you have in the race.  They are not correct.
• People who say “you’re almost done” with 5 miles to go are mean people! These were sober people, a part of the race crew.
• If I hear “this IS the last hill” one more time, I’ll scream!
• Volunteers (bless them) apparently cannot tell the difference between water and not-water!
• When running a race where the streets have numbers and you’re going from 56 to 8, it’s best NOT to look at the numbers.
• Don’t even think about trying to calculate how many streets you have left at said race, as math is nearly impossible at this point.
• The only song I ever want to hear when I’m running is “Don’t Stop Believing” by Journey.  That was the best mile and the highlight of the race.  Too bad it was like at mile 9!

Kelly and Daphne engage in interpretive dance around mile 20

From Kelly Arispe:

“This was my first marathon. Finishing 26.2 miles was a life goal for me and something I could not have achieved without the support of my husband, great friends and wonderful coaches at Fleet Feet in Davis. Yesterday’s race was an incredible experience for many reasons. However, looking back, it was the training that made this whole experience better. I learned a lot about myself and feel stronger than I ever have in my life. I looked forward to “long runs” on the weekend and gleaned a lot of knowledge about running, health and nutrition in general from my coaches. My legs are pretty sore today, but I’m looking forward to getting back out there and enjoying the bliss of running without having to even work at it. 26 miles makes a 4 mile run on Monday feel like a breeze! I am so thankful I gave this a shot- it has been worth every single mile.”

We are so thrilled for these runners, and it was great to see them accomplish their goals. What are your fitness goals for 2011?