Mid-year Marathon, 1/2, & 10k

Training Program 

Formerly the You Go Girl 1/2 Marathon and 10k Training Program, we have upgraded to a full length marathon program which is open to all ages and abilities. The training program is 12 weeks long and includes a personalized training plan tailored to your fitness level, abilities, and goals, 3 learning clinics which will cover nutrition, injury prevention, and racing techniques, a Brooks technical running tee, and nutrition and logistical support for our group runs.  

Our long time partners, Performance Physical Therapy, are also offering a new advanced training option for the program. Dr. Dennis Eldridge, PT, DPT, CSCS, CCI, and his team of sports physical therapists will be leading a weekly strength training and injury prevention session with a focus in running and endurance sports. These training sessions will meet on Wednesday evenings from 6:30 - 7:30 pm at the Performance PT clinic in Bonney Lake and go in depth on proper stretching and recovery techniques and calisthenic exercises to build muscle for distance running.

The program's kick-off and informational meeting will be held at Fleet Feet Sports in Bonney Lake on June 25th @ 6:30 pm. The cost for the training program is $100 and $45 for Performance PT's advanced package. Registration for the training program can be done online at the following link or in store. Performance package must be in-store registration.

REGISTER HERE! 

Tid bits of triathlon training we may not think about: Why spend hours every week in the pool to shave off maybe a minute during the swim? Because this pool fitness translates to a stronger bike ride! Not only will you get that one minute advantage, you will accumulate many more minutes on the bike due to your monster swim fitness.

You still may not be the first out of the water, but once out you won't be spent and its hammer time! This same theory goes for the bike. The stronger you are riding, the better that run will feel going into the run. All those weekly bike miles may not be making you much faster, but not being tired off the bike will contribute to a faster run time.

As far as the run, I suggest being consistent. Keep at least 3 run appointments per week and make them count and that final push to the finish line will be triumphant! Having said all that, the take away message is to train hard in each individual discipline and then treat your next triathlon as a single event staying strong throughout. A strong finish means you didn't get out of the water spent, just to coast the bike ride so you can crawl the run! Happy racing.... TriGuy

Stuck in an Injury Rut? Try Kinesio Taping 

Most runners are all to familiar with the concept of taping in order to preserve their competitive edge in the face of injury.  Recently, though, a new taping technique has been brought into the spotlight by athletes such as Olympic volleyball player Kerri Walsh, Lance Armstrong, and Serena Williams.  Runner's World magazine and the Wall Street Journal agree, Kinesio taping is something worth talking about.

Traditionally, rigid tape has been used as a means to support and stabilize an injured region.  This technique requires the use of considerable pressure and consequently restricts movement of the joint.  Ideally, this tape should only be used for the duration of the activity since fluid flow becomes obstructed.  Kinesio taping, in comparison, uses an elastic tape that stretches to be 130-140% of its original length.  It can be worn for 2-5 days and allows for support and stability without hindering the range of motion.  In addition to the conventional benefits of taping, it is proposed that Kinesio taping may also facilitate healing.

Before discussing the role of Kinesio tape in the healing process, it's important to understand the source of the problem we are targeting.  For overuse injuries, repetitive muscle contractions without adequate recovery can lead to inflammation and swelling of the muscle.  Since there is limited space in the muscle compartment, compression may restrict the flow of fluids and trigger pain receptors.  Kinesio taping is thought, firstly, to address this cascade by lessening the demands on the muscle.  In addition, the elasticity creates tension that lifts the skin and increases the amount of space available for the underlying structures.  As a result, fluid can flow more readily.  This enhances the healing process and therefore decreases pain.

The possible applications of Kinesio tape span from the neck down to the feet, but of particular interest to the runner are its implications for Achilles tendonitis, plantar fasciitis, runner's knee, shin splints, and ankle sprains.  Although testimonials praising the effectiveness of Kinesio taping for conditions such as these are plentiful, research evidence remains inconculsive.

If this new taping technique is something that you are interested in trying, advice from a clinician will likely increase your chances for success.  An evaluation of your condition will dictate the appropriate taping pattern and tension, as well as additional modalities that may lessen your symptoms.  Otherwise, Kinesio tape is now available for purchase to the general running population, and on-line resources include videos on applying the tape for different injuries.

Sara Jo Ossana, SPT, University of Wisconsin - Madison 

Morel Mushrooms

Don't forget to add these exciting events to your running calendar!    

                                June Events

• 4th - Rainier to Ruston Ultra Marathon & Relay Race 
• 6th - Performance PT Q & A with Dr. Dennis Eldridge, PT, DPT, CSCS, CCI from 5:30 - 6:30
• 13th 3 - 7pm- Nike Demo Day. Nike will have a run of demo shoes for our Monday Night Runners to try. 
• 18th - White River 5k 
• 18th - JBLM Triple Threat Triathlon   
• 20th - Kate Massie, PT of Performance PT, in store for Q & A from 5:30 - 6:30  
• 25th - Mid-year Marathon, 1/2 Marathon, & 10k training program kick off meeting. 6:30 @ Fleet Feet 
• 25th - Bonney Lake Bark in the Park
• 27th - Performance PT Q & A with Dr. Dennis Eldridge, PT, DPT, CSCS, CCI from 5:30 - 6:30
• Mark your calendar!!! Tacoma Narrows Half Marathon is coming up August 6th!!  
• Monday Nights - Monday Night Runs @ 6:30 pm at Fleet Feet store in Bonney Lake. All paces and abilities are encouraged to join; no one ever runs alone!   
• First & Third Mondays Every Month - Physical therapists from Performance Physical Therapy will be at Fleet Feet from 5:30 - 6:30pm to answer your questions on injury, recovery, and healthy training. 

See Fleet Feet's Online Calendar for additional information on these events and more!