Sept 19 - 25

"If you are losing faith in human nature, go out and watch a marathon." - Katherine Switzer

Workout Times and Locations

  • Wednesday, September 21st @ 6:00 pm - Howe Avenue: 100 Howe Avenue, University Park Offices  - click here for directions
    • Don't forget a water bottle and a yoga mat or towel.
  • Sunday, September 25th @ 7:00 am- Sunrise Boulevard location: 11211 Gold Country Blvd., Gold River Executive Center   - click here for directions
    • Don't forget a water bottle and a yoga mat or towel.
    • 6:30 am start time for 10:30+ pace group with Coach Chris and Coach Karen.  
    • An aid station will be provided for this workout brought to you by Sacramento Running Association.
    • The coaches will be discussing Race Prep for Urban Cow after the workout so bring a pen, something to sit on, a snack and a change of clothes.

Training Topics

Compression: You have probably seen people at races or running around the streets that have compression socks or sleeves on. Maybe you have thought to yourself, “Do those really work?” or “I wonder if those would help my shin splints or calf cramps?” Here are some benefits of what compression socks and sleeves do to help the body.

Snacks For Runners And Walkers: Let’s face it: three square meals are no match for a runner’s appetite. The good news is that eating small meals throughout the day not only silences your grumbling stomach, but can also aid in weight loss. We've got a few runner-friendly foods that can be eaten (in snack size) whenever hunger comes knocking.

Race Prep Tips: It is one thing to say you are mentally ready to race the Urban Cow Half Marathon, but do you really know how to prepare? Here are some tips regarding the importance of getting prepared for the race. 

Race Day Fueling Plan And Assessment: It is important to really start thinking about your Urban Cow race day fueling plan. Here is a nutrition and fueling worksheet you can use to make sure you are fueled and hydrated for the big day.

Urban Cow Race Day Details: Let's get ready to rock your halfway assessment! Give these details a look over and bring any questions to Sunday's race prep. 

What's Happening in Training 

Mark Your Calendars:

  • Farm to Fork Fun Run: Tuesday, September 20th at 6:00pm. Join us, along with Jen Kistler-McCoy from Sac Running Tours as she leads us on a tour focusing on Sacramento’s rebirth as the Farm to Fork capitol and destination for art of all kinds- including murals and street art. Post-run, we encourage everyone to visit local restaurant Chicago Fire and participate in their Farm to Fork menu.
  • Race Prep Talk This Weekend: If you are planning on doing the Urban Cow Half Marathon join your coaches for a Race Prep talk after your workout on September 25th. This is a good time to ask any questions or bring up any concerns you have about race day. 
  • Urban Cow Half Marathon - Half Marathon assessment: Sunday, October 2nd - We will be using this event as your halfway assessment. We will have a special VIP area with snacks and private porta potties for all current Fleet Feet Trainees. Register soon, though, as this race usually sells out. We highly recommend using this race as a tune-up to the marathon, but a separate 13 mile workout will also be provided if you don't want to race the Urban Cow.

Urban Cow V.I.P. Area: There will be a special VIP area for all Fleet Feet trainees participating in the Urban Cow 1/2 marathon. It is located right near the start/finish line (look for the big blue arch!). Coffee, water and private porta potties available pre-race; breakfast, massages and great photo ops after! Friends and family welcome to enter WITH you AFTER the race. To enter, you must have a VIP bracelet- handed out next Wednesday; we will also have your name on a list at the VIP entrance if you can't make Wednesday's workout. 

CIM University: Fleet Feet Sports and the Sacramento Running Association have partnered to provide a series of educational seminars to help prepare you for training and running the California International Marathon. Our CIM University classes happen each month at Fleet Feet Sports Sacramento at 7:00pm. Please RSVP for each CIM University Talk separately. 
  • Tuesday, October 18th @ 7:00 pm - Marathon Race Fueling and Hydration
  • Tuesday, November 15th @ 7:00 pm - Perfecting the Taper and Final CIM Details
CIM race registration: If you have not registered for CIM yet, don't wait any longer! All trainees are guaranteed entry- but you will need to use a special code now that the race is full. 
  • You will need to register through the "Promo Code Registration" portal with a coupon code. 
  • Go to-
  • Click on- Register with a Promo Code
  • And fill out the reg page adding promo code- CIMFFTRAIN16

Run the Parkway Discount: Use code FFCIMTRAIN16 for a flat $45 into Run the Parkway 20 miler- our recommended 20 mile option this coming November.


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