Wine & Swine comes to life featuring a BBQ cook-off, wine tasting, charity 5K run, entertainment and more. It’s a day full of fun and entertainment for the whole family. 

Swine Cook-Off & Wine Tasting (12:00–5:00pm) Admission - $20.00
You’ll love this great event! Ticket includes wine tasting, and BBQ samples from professional and amateur pit masters, entertainment and fun for the entire family. This cook-off is sponsored by Fireside Outdoor Kitchens & Grills (Greig McCully) and by The Big Green Egg. The event is sanctioned by the Southern Barbeque Network (SBN).  Interested in entering the cook-off?  Visit www.thefirstteaugusta.org for details and entry form. Raise a glass with Toast Wine & Beverage! New wines and Craft Beers from around the world. Wine and Swine tasting sponsored by Toast Wine & Beverage (Allan Barrett). 

The “I RUN Augusta” 5K Charity Run (3:00pm)  Entry Fee - $25.00
The race starts at 3:00pm.  The run starts and finishes at Lake Olmstead Stadium. The race is on a paved course around beautiful Lake Olmstead.  It’s a great warm-up for the Augusta Half Marathon! The race fee includes refreshments and a running shirt!  Walkers are welcome! The 5K is being organized and sponsored by Fat Man’s Mill Café/Enterprise Mill Events Center and Havird Usry. 

This event will take place at the Green Jackets Stadium. Come by our store to purchase a ticket!

By Jayme Otto - Runners World

Pay attention to the following 10 markers. If three or more of these indicators raise a red flag, you should consider a few easy sessions or off days so you can return to running strong (see box, right). Says Hall, "Now I'm learning to love to rest."

1 BODY MASS: You lost weight from yesterday
A two percent drop in weight from one day to the next indicates a body-fluid fluctuation. Most likely, you didn't hydrate enough during or after your last workout. Dehydration negatively impacts both physical and mental performance, and could compromise the quality of your next workout.

2 RESTING HEART RATE: Your resting heart rate is elevated
Take your pulse each morning before you get out of bed to find what's normal for you. An elevated resting heart rate is one sign of stress. It means your nervous system prepared for fight or flight by releasing hormones that sped up your heart to move more oxygen to the muscles and brain. Your body won't know the difference between physical and psychological stress. A hard run and a hard day at work both require extra recovery.

3 SLEEP: You didn't sleep well or enough
A pattern of consistently good sleep will give you a boost of growth hormones, which are great for rebuilding muscle fibers. Several nights in a row of bad sleep will decrease reaction time along with immune, motor, and cognitive functions—not a good combination for a workout.

4 HYDRATION: Your pee is dark yellow
This can be an indicator of dehydration, barring the consumption of vitamins, supplements, or certain foods the evening before. The darker the color, the more you're struggling to retain fluids, because there's not enough to go around. You need H2O to operate (and recover).

5 ENERGY LEVEL: You're run down
If your energy level is low, there's something amiss. The key is honesty. Athletes can block out signs of fatigue to push through it, thinking it will make them stronger. It won't always work that way.

6 MOOD STATE: You're cranky
When your body is overwhelmed by training (or other stressors), it produces hormones like cortisol that can cause irritability or anxiety. Stress also halts chemicals like dopamine, a neurotransmitter in the brain that has a big bummer effect on mood when depleted. Crankiness probably means not enough recovery.

7 WELLNESS: You're sick
Any illness, or even a woman's menstrual cycle, will increase your need for energy to refuel your immune system, which is having to work overtime. This means fewer resources available for recovering from training.

8 PAIN: You're sore or nursing an injury
Whether you're sore from overworked muscles or an injury, your body needs more energy to put toward repair, lengthening total recovery time.

9 PERFORMANCE: Your workout went poorly
This is a subjective measure of workout quality, not quantity nor intensity. If you felt great on yesterday's run, you'd evaluate that as good. If you felt sluggish on that same run, you'd count it as poor. Trending workout quality—multiple poors in a row—is one of the easiest ways to identify the need for more recovery.

10 OXYGEN SATURATION: Your oxygen level has dipped
The amount of oxygen in the hemoglobin of the red blood cells can be measured by placing your fingertip in a portable pulse oximeter, a gadget available online for about $40. The higher the percentage, the better: Above 95 percent is the norm at sea level or for an athlete who is fully acclimated to a given altitude. This is a new area in recovery science, requiring more research, but there may be a link between low oxygen saturation and the need for more recovery.


Count Your Red Flags
The restwise algorithm assigns more weight to some markers (e.g., performance) than others (e.g., mood), along with other factors to generate a precise recovery score. But you can get a sense for your ballpark recovery quality by tallying the red flags (left) you average per day in a week.

0-1 GREEN LIGHT
You are clear to train hard.

2-4 CAUTION
You can go ahead with a hard workout if your training plan calls for it, but cut it short if it feels too hard. Better yet, take an easy day, or a day off.

5-6 WARNING
You're entering the danger zone, which could be intentional according to your periodization or peaking protocol. If not, back off.

7-10 DANGER
You require mandatory time off, ranging from a day to a week, depending on the severity of your fatigue and what you've seen over the previous few days and weeks. You may need to visit your doctor.

FEEL Better: Too much rest has its own problems: Your performance stalls. On your recovery days, do something active; go for a bike ride, walk, or do yoga.

MUSCLES NEED 48 HOURS TO RECOVER AFTER AN INTENSE RUN. DURING THIS TIME, CELLS ARE REPROGRAMMED TO BE STRONGER.

Join us on February 11th for a 1 mile fun walk at 10 AM.

Daily exercise can reduce your risk of fatal heart disease. And when you combine physical activity with other lifestyle measures, such as maintaining a healthy weight, the payoff is even greater.

The best exercise for your heart is aerobic activity. Swimming, brisk walking, running. cycling, and even digging in your garden are all types of aerobic activity.

Let us help you FIT your Heart this this Saturday

• Walking/Running Plans available
• Free Blood Pressure Evaluation
• 30% OFF all Winter Apparel & 20% OFF all Sports Bras
• $10 Pedometers (while supplies last)
• Free Gift with any purchase of Fit Evaluation
• Heart Healthy Snacks and Drinks
• Finally Great Gift Ideas for the Other Heart in Your Life!!

For more information call us at 803.426.1474

Special thanks to Brooks for sponsoring our Half Marathon, Full Marathon, and 10k Training Programs. Also, thank you to New Balance for sponsoring our No Boundaries 5k training program. Through these special sponsorships we have been able to develop the most unique, fun, and supportive training programs in the nation!

By Leigh Brown Perkins • Her Sports & Fitness Magazine

When she trained for her third Tour du Mont Blanc ultra marathon last summer, Chlo Lanthier-Brandner never was spotted running the roads near her home in Whistler, British Columbia. She was always deep in the woods, blazing up and down old logging trails.

"All of my runs are on trails," Lanthier-Brandner says. "I forget I'm running."

Elite runners are not the only ones lured by trails. More than 5.7 million Americans consider themselves avid trail runners, an increase of 36 percent in the last five years, according to the Outdoor Industry Association. Another 37 million runners hit the trails a few times a year.

Nancy Hobbs, founder of the All-American Trail Running Association and co-author of The Ultimate Guide to Trail Running, explains the growing interest in trail running this way: "There's a real spiritual component to being on the trail. It provides a great physical challenge but in a serene, forgiving environment."

Trail running makes demands on a wider range of muscles than road running, without the repetition injuries of pounding pavement. Ankles, hips, inner and outer thighs and core muscles are engaged for balance. Trails more fully engage the quads, increasing leg strength. Taking on ascents and descents builds stamina, and difficult climbs sharpen mental focus.

Trail-Running Tips

Follow these tips for happy trails wherever you run.

1. Run tall. Running, especially uphill, can be exhausting, but if you bend under the effort it's more difficult for the lungs to do their thing. On the uphill, keep an eye at the crest or a few yards ahead, not at your feet. If you're gasping, slow down and pump your arms a little, or if you need to, walk, while keeping your posture tall. Even elite runners will walk a steep hill.

2. Shorten your stride on the way up. And plant your entire foot; climbing on your toes kills your calf muscles. Jump over obstacles. Stepping up on unsteady rocks and roots is not only tiring, it can be hazardous.

3. Be loose on the downhill. Stop braking and allow yourself to fly a little, throwing your arms to the side. But don't flail. If you lose control, slalom from side to side like a skier. Don't lean back or dig in your heels to brake (a guaranteed butt slide). Instead, land quickly and lightly.

4. Plot your moves. View the trail like a chessboard. Plan your steps around bumps, dips, soft sand and fallen trees yards before you reach them.

5. Focus on time, not distance. Don't expect to match your road PR. "Out-and-back routes are great because you can cover the same distance a little bit faster on the way back," Lanthier-Brandner says.

6. Diminish your risks. Run in pairs or let someone know where you're going and when you'll be back. Take plenty of fuel and fluid, a lightweight jacket and a cell phone, which won't always get a signal in the mountains, but might. Uphill runners yield to downhill runners. Yell "trail" well in advance of passing another runner or hiker.

7. Find your balance. Slippery downhills let you know what your legs are made of. Build them up between trail runs with weighted squats and lunges, and build your balance using wobble boards.

8. Keep your bearings. Things look different coming back than going. Pause to look around when two or more paths diverge from the one you're on. Look at trail signs and identify rocks, trees or landmarks on the horizon.

9. Leave no trace. Even in races, trail runners stow empty wrappers and wouldn't dream of dropping cups like road racers. Stay on marked trails, don't cut switchbacks and go through, not around, puddles to prevent erosion.

10. Feel like a kid again. Crank it on the downhill, hoot and holler, jump into a stream. "Trail running is a chance to get down and dirty, to grab hold of our authentic selves," says trail running coach and sports psychologist Terri Schneider. It'll make all those miles during freezing winters on the treadmill so worth it.

Trail Gear

Essential gear for a trail runner doesn't have to be anything fancier than a crusty pair of trail shoes, an old race tee and socks that will never be white again. But a few other purchases will get you running wild.

Shoes. Your favorite brand of road shoe won't necessarily manufacture a good trail runner, or a trail runner that works best for you. Trail running shoes sit lower than road shoes, with a harder midsole to take the impact of the trail. They provide greater ankle support to prevent rolling and more lateral support and flexibility for uneven terrain. They have sturdier, stickier treads. Runners who face stream-crossings or mud should wear trail shoes with drainage holes, waterproof uppers and laces that won't stretch when wet.

By Ben Davis • For Active.com

It’s that time of year, everyone. The leaves are falling and the breeze is chilly. People are trading in their tank tops and shorts for blue jeans and long-sleeve tees. It's a great time to be a runner, but it can be a frustrating time if you've just started running and have never had to brave the elements. 

The number one question heading into the chilly months is, "As a new runner, what can I expect with cold-weather running?"

The short (and most exciting) answer, is faster times.

Yes, we run a lot faster in the cold races than we do in the standard, hot-summer month 5Ks and 10Ks, but there are a few things to learn before heading into the snow.

First, let me share my worst cold-running experience.

On January 17, 2009, I ran my first 5K. When I woke up that morning, the thermometer said 22 degrees, with a wind chill of 19. Having never done anything in conditions like that (I trained on an indoor track), I panicked and put on all the winter clothing I could find. It was a big mistake.

My official getup consisted of the following:
Underwear, full length thermal underwear, and wind pants
T-shirt, long sleeve T-shirt and a sweater
Face mask and beanie
Scarf

By mile one, I was so hot that I began shedding clothes with no concern about whether I’d get them back.

In all likelihood, this won’t be your experience, but it does bring me to what you should remember for cold-weather running:

1. You won’t need as much as you think you will. 
My rule now is shorts with short sleeve tech shirt down to 45 degrees and shorts plus long sleeve tech from 45 to 32. Anything below freezing calls for long thermals, shorts, and jacket with gloves (awesome running beanie, optional). As I mentioned earlier, I found out rather quickly that running will heat the body up relatively quickly and more often than not, you’ll regret that big puffy coat. Lower body stuff like leggings and tights aren’t as suffocating, so feel free to experiment, but err on the side of minimalist up top. 

2. That awful lung burn thing after your first few cold runs? Don’t worry; it goes away. 
I can't tell you how many times I tried to "become a runner" in the winter months and got discouraged because of that awful burning sensation when I breathed; there is nothing worse than only being able to inhale half a breath out of fear of popping a lung. But don’t worry; you’ll get through it. It just takes a couple of runs to get your respiratory system adept to dealing with frosty air. 

3. Nine of 10 scientists agree: runners look 50 percent cooler when wearing black gloves.
OK, maybe not. But there’s no doubt about it; running in the winter is so great because it brings out so many fashion choices. First off, the aforementioned gloves. There's just something about them. You feelfaster when wearing them; you feel professional. Next there is the headgear. Women have the trendy headbands and earmuffs and guys have the wintertime beanies. But, again, be your own fashionista. Try new things and mix it up a little bit. Whatever you do, though, don't be the guy running with his shirt off when it's below freezing. People aren't staring because they think you're really awesome... Trust me. 

4. Hydration is still important.
Yes, you obviously need more water in the summer months when you are sweating up a storm, but don’t think that just because it is cold you don’t need to hydrate. Ice cold water might be the last thing you want when the temps are low, but just be sure not to skip the water completely. Be smart and be healthy. Bonus: If you get snow where you are, you have all the water you need; just stop and eat some of the white stuff and go on your way. 

Other than that, just get out there and do it. You’re going to be faster, and you’re going to learn to love it. It might be tough at first, but I guarantee people will envy your willpower when they see you braving the brutal conditions as they pass in their van with the heater at full blast. Anyone can run in the spring, summer, and fall; it takes a true champ to face mother nature in the dead of winter.

The majority of runners have the tendency to start races to fast. There is a common misconception among runners, especially those that have little experience in races that by running fast early in the race is a way to gain time. The belief is that time gained can be saved for later, in the effort to reach the individual's goal finish time.

For each second you run faster than your target pace early in the race, minutes are given up at the end of the race. Running too fast at the beginning of a race, regardless of the distance, tires your body and burns excessive fuel early on in the race that would be better utilized later in the race.

There are many reasons that people, even those who know better, begin a race too quickly. By realizing these reasons prior to your race, they will be easier to overcome.

1. After training for distance, the first few miles of the race will feel good and your legs will be fresh after tapering for the race.

2. There is a tendency to try to stay up with the group ahead of you, even though you don't know what their target pace is in comparison with yours. It is imperative to ignore the pace of others. Run your race at your pace!

3. By nature, mostly everyone is impatient.

If you can conquer the three reasons above and restrain yourself to your target pace (or slower) at the beginning of the race, you will be able to finish strong!



The most difficult portion of training for a race can be the final weeks—the taper period. After months of training hard in preparation for a race, it can be very difficult for a runner to back off of their training right before their race. However, just like the rest day, tapering is imperative for a successful race.

Taper is a gradual decrease in training during the final few weeks leading up to a race. In my experience, the longer a race, the more important the taper period. By reducing mileage, both of long runs and the weeks overall, during the final portion of training is critical in order to fully recover from previous workouts, overcome chronic dehydration that comes with training, and to be rested for your race.

Typically, when training for a marathon, the taper period should be three weeks, while the taper period for a half marathon is two weeks. While some runners look forward to the taper period, others become very restless during that time. It is common among runners to think that they are losing fitness, gaining weight and undoing all of their hard work in trainer. However, just the opposite is true. A well planned taper period will assist a runner is achieving their race goal.

When training for a marathon, tapering begins after the longest training run. The first week of taper, three weeks prior to the race, mileage should be reduced to 30% of your average weekly training mileage. The following week, mileage should be reduced 50%, and the final week (race week!), mileage should be 70% of your training mileage.

For example, when training for a marathon I average 45 miles a week in training. My taper plan three weeks prior to the marathon is to run approximately 34 miles in five days, one of which is a long run of 10-13 miles. The following week, I run approximately 23 miles over the course of four days, with a long run of 8-11 miles. Race week, I will run about 13 miles in three days.

When training for a half marathon, the taper is typically shorter. I generally taper for only two weeks for a half. Following my last long run, two weeks prior to the race, taper begins. I average 35 miles a week when training for a half, and plan to run 30% less during my first week of taper, which is around 24 miles. I usually run four days the first week of half-marathon taper, and each run is six miles. Race week, I will run 13 miles in three days, over the course of the week.

Obviously, the above are my personal taper plans. Every person’s training plan and mileage is different, which means that every person’s taper mileage should be different. I encourage you to follow the number of days I run per week when tapering. However, figure out your overall and long run mileage based on your average training mileage, not mine.

Finally, speed work should cease two weeks prior to the race, for both marathon and half marathon training. Tapering is just as important as every other portion of the training process. After months of increasing mileage and working on speed, taper is the time to relax a little and give both your body and mind a break. If a good taper plan is followed, both the body and mind should be refreshed and ready to run on race day!

This article was found at www.inspiretorun.com

Written by: Stephanie Blozey, Fleet Feet Sports West Hartford, CT

Many people wonder why we don't use a "foot scanner" that you can step on to determine what shoe or insole is right for you. These computerized scanners, which are being installed in drug stores and superstores, show your foot's pressure points and arch type. It's a fancy way of doing the "Wet Test": wet your feet and stand on a surface, like a brown paper bag, that leaves a visible footprint. The wider the band that connects your heel and ball, the lower the arch you have.

The CEO of Fleet Feet, Incorporated, Tom Raynor, will be inducted into the National Sporting Goods Association (NSGA) Hall of Fame at a ceremony tomorrow, during the 47th Annual NSGA Management Conference.  The NSGA has honored Sporting Goods leaders since 1956 but this year’s inductees bring the total number of Hall of Famers to only 150.