NOBO Winter 2014

This winter, join Fleet Feet Sports and New Balance to maintain and expand on the skills and habits that you learned in the previous No Boundaries session.  The class focuses on "experienced beginners," meaning that you must have recently completed a No Boundaries class or a 5k event within the last 6 months in order to participate.  The winter session will be more independent than the fall, and GPS watches are encouraged.   All paces are welcomed.  You'll be coming into the class with the knowledge of the concepts from the seminars during NOBO I and learn new concepts in the winter session’s seminars.  The class is structured to help you maintain what you have gained and move forward in what you have worked so hard to accomplish: good health, easier breathing, more energy, and more ease in movement.  You'll be working alongside old and new friends, as well as the NOBO coaches, towards finishing the first big race of the spring: The Shamrock Shuffle!  This is a great way to keep going strong during the winter months!  This is also an excellent way to prepare for the 10k and half-marathon program, if that is one of your goals, which starts in the spring: FOO (Force of Orange)

Goal Race:Shamrock Shuffle 5k or 10k on Sunday, March 16, 2014. There’s no better way to bring in the spring!  * Race entry is NOT included in the cost of the training program. 
Program Duration: Sat, Jan 4, 2014 – Sunday, March 16, 2014
Program Kick-Off: Sat Jan 4, 2014 at 8am at Fleet Feet Sports Madison.  We will have a potluck breakfast party at Fleet Feet Sports with workout following at 9am.
Group Runs: Wednesdays 5:45pm with our Fun Run Group & Saturday mornings 8am at Pheasant Branch Conservancy. 
Registration: Online Registration
(Early Bird Registration Ends: Friday, Dec 27, 2013)

Choose from 5k Performance or 10k Completion Option:
Early Bird Price $75 (until Fri. Dec 27, 2013)
Regular Price $85 (after Fri. Dec. 27)
Out of each registration fee, $5 will be donated to the Allied Running Club There is also an option to donate additional funds when you register.

Included with the training program, you will receive:

• A complete 10-week training program that includes 4 different training plans for walk, walk/run, run/walk, and run pace groups.
• Two distance options - Choose between a 5k performance or 10k completion option at the Shamrock Shuffle
• Weekly program emails providing motivation, coaching and advice for your training.
• Twice weekly group training runs
• Race course preview
• Winter Headsweats beanie hat
• Three new seminars that will help you navigate the benefits of a GPS watch, avoid injury through strength training, and runner/walker yoga
• One-on-one Goal Assessment/Equipment Checklist with one of the coaches of the program prior to and at the beginning of the program to help you plan 2014

Age Requirements for participation: 12 years old
Parents/Guardians are required to participate in the training program if registering a person that is of minority age (under 18 years old)

Please note:

It is encouraged that you have a watch to determine intervals for each practice, since practices will be more independent.  Many participants also use this class as an opportunity to start using a GPS watch to track their workouts.  This is particularly helpful in determining whether you should focus on the 5k performance option or the 10k completion option for the goal race.  Questions about GPS watches?Our first seminar on will focus on how to how to navigate the features and benefits of the Garmin Forerunner 10 GPS watch.

Reasons to come back each week: New training and racing buddies, caring coaches, noticeably more energy, better mood, better sleep, less stress, obvious progress in physical endurance, camaraderie and fun! Plus, you get to look forward to enjoying the magic of a fresh snowfall against a Wednesday evening sky and a wooded path with snow lining each of the branches above you on a Saturday morning, with warm coffee or cocoa awaiting you afterwards.  Could winter get any better than this? 

Online Registration

Schedule Your Goal Assessment / Winter Equipment Checklist Consultation

You will receive a one-on-one consultation with one of the program coaches at Fleet Feet Sports Madison to discuss year-long goals for 2014 and winter equipment needs prior to start of program, to ensure that each participant “starts off on the right foot!” Plan the events, races, and training programs you are considering for 2014 & get individual feedback.  Daytime, evening and weekend appointments available in December & January at Fleet Feet Sports Madison.

Questions? 
Email Coach Flo at coachflo@fleetfeetmadison.com
Call Fleet Feet Sports Madison at 608-833-9999
Stop in at the store 8440 Old Sauk Road