Summer Heat

We still have a month until it's officially summer, but that doesn't mean we haven't hit some days with some heat. That's why hydration is crucial to your training. Amby Burfoot has a great article on sports drinks over at Runners World + he states it well that:

"More is not necessarily better. The goal of a proper hydration strategy is not to drink as much as possible. (This can in fact prove deadly, in rare cases, i.e., hyponatremia.) The goal is not to ingest as much sugar as possible, even though sugar is energy, and energy is what you need when you are bonking at the 20-mile mark. The goal is not to drink as much electrolyte as possible, even though electrolytes are important. The goal is to perform as healthfully and successfully (read 'fast') as possible."

Of course, when hydrating, consistency is key. Try to drink small quantities often + supplement with low sugary drinks like NUUN. You will get a quicker electrolyte replacement without all of the sugar. You can read Amby's entire article here.

+ check out our nutrition + hydration resource @ FleetFeetRaleigh.com

Share your hydration tips in the comments section.

Race Week Tips

Spring is here + it's a busy racing season. Lot's of excitement around the team this year. We've had our biggest growth this year + it's due to the success of our team members + the awesome job they've done at races so far in 2012. We've had members out west, in New York, Charlotte + beyond. So kudos to the 2012 team. Check out our 2012 new members.

Over at Competitor.com there is a great article on race day workouts ranging from a 5K to the marathon. Regardless of ability the consensus always seems to be to "taper off your overall weekly mileage a little bit (reducing your peak volume by 20-30% is plenty)."

There are more tips + race week workouts of at Competitor. Give it a read.

From Raleigh to Charlotte

We have racers all over the state (+ the country) every weekend. Here's a shot of several fellow racers after the NC 1/2 Marathon @ the Charlotte Motor Speedway. Shoot us your racing photos!

From L to R: Harry + Cathy Hartofelis, Helen Tapp, Thoai Nguyen, Heather Jankovictz,  Peg Lawler

New 2012 Members

Since January 2012 we've had several new members join the team. Members will be updated bi-weekly on our members page.  So give a big welcome to:


Shelly Willis
Michael Willis
Sean Dohtery
Will Miller
Mike Hargrove
A.C. Hill

Want your bio on the blog? Shoot me a line @ ffraleighracing@gmail.com + we'll add you.

Brent

Upcoming Races

Several members will be running the St. Paddy's Run Green 8K this coming March 3rd. We hope to see you out there. As always remember to send in your race photos + times (if you like + we will post them here).

Some other races members are running this spring:

Rock n Roll New Orleans - March 3rd
Run Raleigh Half - April 15th
Marine Corps Historic Half - May 20th

Where are you running? Tell us!

Brent

New Jerseys Are In!

Current members only need to pay 15.00 for a new jersey (though not necessary for the 2012 year). Not a member? A fresh jersey comes with your 25.00 new member registration.

Logo Ideas

The new Fleet Feet Raleigh Racing logo idea is out for 2012! Give it a look + let us know what you think! Jerseys for the 2012 year are set to be the Nike Miler singlet in black. More to come.