Everything You Need to Know About 2019 Swim, Run, Beer Event! March 11, 2019 15:58 1 Comment
Swim, Run, Beer 2019
Friday, April 12th at 6 PM
@ Caddy's on the Beach
10 THINGS EVERYONE SHOULD DO BEFORE THE SKYWAY 10K February 28, 2019 20:34 1 Comment
Who's Ready to Conquer the Skyway?!
Ready to Race? These 10 Tips Can Help
The Skyway 10K is this Sunday, and we've got some expert advice to share with you. Whether it's your first or second time running this bridge race, these tips can help you have a successful race day.
- Stop Training (for the most part) - At this point, your training should be tapering off until race day to very very easy walk/jogging.
- Don’t do anything new - No new boot camps. Don't help someone move to a new apartment. Don't try that new sushi restaurant until AFTER the race.
- Reduce stress - Try to reduce work/stress if possible. Saying NO to some things will help.
- Get sleep 2 nights before - Because you aren't going to sleep great the night before the race. Any race....
- Make a "Flat You" the night before - This a fun way of saying lay out your clothes the night before, including everything that will be on your body like a Garmin watch, Nathan belt, gels. Wear your most comfortable running shoes and wear a Sunny Runner shirt (and feel free to post an Instagram photo of "Flat You" with #SunnyRunner and #RunStPete)!
- Plan your trip to + from the race - Uber is always a good option. If you're driving (or being driven), consider roads like 1st Ave South as alternatives to I275, which will be a mess.
- Plan your poop - It’s ok to have to go more than once on race morning. That doesn’t mean anything is wrong.
- Make a movie in your mind - Visualize everything from the time you wake up to the time you get home. Also know how many drinks you plan on having after the race, if any.
- Change your mind - This is for fun. Tell yourself: I'm not intimidated by that bridge or the distance.
- Positive set talk - During the race, tell yourself, “I got this." Break up the run into smaller segments by looking ahead to something (pylon, crack in the road). When you get to it, audibly say “yes!” And then pick the next one, all the way to the finish.
We Wish You the Best of Luck!
If you like this kind of advice, that's exactly what we do in the store every day. Feel free to visit our store and let our expert staff take you through our one-of-a-kind StrideSmart Shoe Fitting Process. It's free! This in-depth gait analysis is specifically designed to help runners and walkers find the right shoe just for you. Plus we can help you identify problem areas and provide tips for areas of improvement.
Limited Edition Bridge Shirts
And don't forget to come in and get our awesome Bridge Shirts ("I Got 99 Problems and a Bridge Ain't One) before we run out! Limited supply in store.
Blog by Cody Angell, Owner of St. Pete Running Company
Expert Advice on How To Run The Skyway 10K February 26, 2019 13:13 1 Comment
It's race week! You have (hopefully) done some training and now the Skyway 10K is on the horizon. It's an event which is both fun and challenging at the same time. Also there aren't a lot of hills to train on here in St. Pete so running up and over this mammoth presents some challenges. Not to fear, our expert staff have some suggestions on how you should run the 10K. This is primarily geared towards those or are trying to finish the race as quickly as possible, but is also pertinent to those who don't want to feel like garbage during or after the race as well.
*Above is the actual elevation profile of running the Skyway 10k. (Left to Right) Along the bottom is where your effort levels should be to ensure success.
Pacing. That's a thing. Remember that everyone feels good the beginning of a race. They are fresh and fired up. Don't let the adrenaline of race day ruin your chances for a good time. We recommend the Medium, Moderate, Mad approach to running the race.
The first 4.5 K (nearly 3 miles) is flat. So you will run 45% of the race before you ever start climbing. Go out at a medium effort. The purpose is to go quick but not fatigue yourself. Going too hard here, although it is flat, is a bad idea because you're likely to dump lactate in your system which will slow you down later. During the first 3 miles you're running medium, while thinking the 2 R's: Relax, and Run. Be fluid.
At about 4.5km you'll be at the bottom of the bridge and begin climbing. Typically people make 2 mistakes at this point. Either they run too hard (think, CHARGE!) or they have already let the bridge beat them and they slow down unnecessarily. Don't be intimidated by this bridge! You're going to realize that the Skyway doesn't seem nearly as steep as it does when you drive it. Moreover, the bridge stays at a consistent gradient so it's easy to get into a nice climbing rhythm. Slightly increase your effort to Moderate. Lower your arms, and get a good rhythm by taking shorter & quicker steps. Stay consistent. If you feel like you couldn't talk to someone in a whisper, you'll need to slow down a bit.
At 6km, or 3.7 miles you will be the top of the bridge make sure you look around. It provides a rare & unique view at the mainland and it really looks surreal. Then, you'll want to switch into high gear! Typically people have gone too hard up the bridge and they'll look to recover on the way down. This is your chance to drop them. You actually want to increase your effort to Mad and go harder than you were. Use gravity to help you get to the finish sooner. Our athletes' Garmins showed their Heart Rate dropped 4-5 beats per minute on the way down the bridge last year. This means if done right, you can pick up the speed and slightly recover on the way down the bridge. The secret is to learn forward and not back as you run downhill. This should prevent you from "hitting the brakes" as you are in full stride.
From the top of the bridge it will be just under 1 mile until it levels out to flat road. This should be your fastest section of the day. At the bottom, expect your heart rate to go back up a few beats just to maintain the same pace. The goal here is to budget your energy over the last 2.5 km (1.5 miles) to the finish. Imagine you have a book of matches, you'll want to strike all of those between here and the finish line. Remember to swing your arms forward and back, also try to look up a bit because that will help put your hips in an optimal position.
There is one little bump before the finish line so make sure you hit that full speed and leave nothing out on the course. Enjoy the finish to this unique and fun race! If you can barely walk up the steps to get on the bus, you've probably done it right.
*This is just running advice and should not be mistaken for any medical advice. The article is written on the assumption that you are healthy enough for physical activity and have sufficiently trained for the demands of a 10 kilometer run.
4 REASONS TO SIGN UP FOR RACE FOR THE CUPCAKE February 13, 2019 22:57
Need a Reason? We've Got 4!
Here's Why You Should Sign Up For Race For the Cupcake 5K
1. ENJOY A YUMMY CUPCAKE
You might not need any other reason beyond a delicious, hard-earned cupcake just for you! We're providing the cupcakes (including gluten-free options) made by a local business for each registered race participant. What's not to love about that?2. ENJOY A GORGEOUS BEACHYou'll get to run or walk along one of the most beautiful beaches in the world! Pass-A-Grille Beach has the signature Gulf Coast white sand, which is firmer near water. The packed sand allows for a comfortable run or walk.
3. ENJOY A MEDAL AND STAINLESS STEEL TUMBLER
Everyone who crosses the finish line gets a medal! We can't have too many of those, right? But are you overloaded with race t-shirts? Most would probably say yes, so we're doing you one better. Every participant receives an awesome, one-of-a-kind Race For the Cupcake stainless steel cup. The 12 oz. double wall thermal tumbler has copper vacuum insulation and a clear push-on lid. Keeps hot drinks for 8 hours, cold drinks for 16 hours.
4. ENJOY A FUN, FRIENDLY GROUP OF PEOPLE
Now in its 3rd year, Race For the Cupcake is growing, but it's still an intimate and friendly community race environment. Many who are part of the St. Pete Running Company community return to this race each year, and it's such a welcoming and friendly group. If you'd like to get connected with some great people even before the race, come join our FREE Group Runs on Monday and Thursday at 6:30 PM. All levels, from walkers to joggers to runners are welcome. At the race, you're sure to make new friends and experience this wonderful running community.
All About the Race
Race for the Cupcake 5K is a super fun beach run that you don't want to miss! It's a race for everyone, including walkers, and we have a FREE Kids Run. We run along beautiful Pass-A-Grill Beach and everyone gets a cupcake at the end.
THIS RACE SOLD OUT LAST YEAR!!
We highly recommend you register early because this is a very popular race and we expect to sell out again this year.
REGISTER EARLY BEFORE THE PRICE INCREASE
Here's another incentive to register early! The price will increase on Monday, 2/18/19, so the sooner you sign up, the better the cost for you.5K Price StructureJan 15 - Feb 17 $30Feb 18 - March 20 $35March 21 - Race Day $45 (In store Only and at race site)Kids Race is FREE
Get your packets at St. Pete Running Company prior to the race on Thursday, March 21st from 4:00 - 7:00 PM and Friday, March 22nd from 12:00 - 7:00 PM.
Blogger Bria is a customer service manager at St. Pete Running Company.
3 REASONS WHY THESE SHOES HAVE BEEN SELLING OF THE SHELF February 13, 2019 22:54
Which Foot Looks More Comfortable?
St. Pete Running Company Welcomes a New Brand:
Altra Running Shoes
Men's Torin Knit
3 Reasons Why We Think You'll Love Them
- SHAPE - The unique style of Altra Running Shoes is based around the actual shape of the human foot. That means your feet will have the ability to naturally flex and expand during your run without the shoe inhibiting the motion.
- ZERO HEEL DROP - Every Altra Running Shoe places your heel and forefoot the same distance from the ground. This encourages proper, low-impact form throughout your run. Note that for runners new to Altra, we recommend easing into a Zero Drop Heel by building up to longer runs.
- COMFORT - The sculpted footbed, foam cushioning technologies, and wide toe box provide a comfortable and responsive feel during a walk or run.
Women's Torin Knit
Ready to Give Altra a Test Run?
Come in to St. Pete Running Company during business hours, and we'll let you test out our new Altra models. Not only that, but we'll take you through our one-of-a-kind StrideSmart Fitting Process. It's free! This in-depth gait analysis is specifically designed to help runners and walkers find the right shoe just for you. Plus we can help you identify problem areas and provide tips for areas of improvement.Address: 6986 22nd Ave North, Saint Petersburg, Florida 33710Phone: 727-800-5043Store Hours:M-F: 10:00 a.m. to 7:00 p.m.Saturday: 10:00 a.m. to 6:00 p.m.Sunday: 12:00 p.m. to 5:00 p.m.
Blogger Bria is a Customer Service Manager at St. Pete Running Company.
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