Without limits

COEUR d'ALENE - Sitting in the back room at Fleet Feet, chatting about running, naturally, and the conversation turns to Hayward Field at the University of Oregon in Eugene.

Store owner Garth Merrill points to a picture on a wall of a man wearing sunglasses, straining, pushing, in a track race.

"That's Eugene right there," Merrill says. "That was an 800 I ran there a couple years ago."

The Coeur d'Alene man clocked 2 minutes and 12 seconds in that masters meet in 2008, a day after he ran about 5:10 in the masters mile.

"I was all by myself, too," he adds with a bit of pride.

Asked if he could break 5 minutes, the 47-year-old hesitates, then smiles.

"I think I could come pretty close," Merrill says.

It would take hard work - long runs, intervals, speedwork - sometimes in the cold, the wind, the rain. No problem. In fact, he welcomes it.

This guy flat out loves running.

"I'm a fan of the sport. I love every level of it," he says.

The 5-foot-10, 136-pound Merrill still logs 60-80 miles. He's putting in the basework, building toward the spring racing season. And he bikes and swims. But running, something he has been going at since he was 6, is his passion. It's what drove him and wife Nancy to open Fleet Feet at 511 Sherman Ave. nine years ago.

"My problem is, I like everything about running," he said.

When he's not training, you can find him at his store six days week, or at home with Nancy and their 2-year-old son, Bo.

"He's kind of a handful at home right now," Garth says.

It's his devotion to running, and passion to share it, that led him to form two running programs at Fleet Feet, No Boundaries for beginners, and the Training Group for more experienced runners and triathletes.

Merrill hopes to help people discover the sport of running, to perhaps learn aspects of it they didn't know. Even if they don't stick with running, hopefully they'll discover a few keys to living a healthy lifestyle.

"It goes hand in hand with trying to make our store a center of the running community," he says.

How they work

The Fleet Feet/New Balance No Boundaries 5K program is a "couch-to-5K" walk-to-run plan designed to help beginning runners complete a 5K (3.1-mile) race. For more advanced runners, the Fleet Feet Training Group targets spring running events ranging from 5Ks to marathons.

Both groups start Tuesday at 5:30 p.m. at Fleet Feet, 511 Sherman Ave.

"No Boundaries takes total beginners with little or no running background and trains them to complete a 5K," Merrill said. "No Boundaries grads have gone on to complete half-marathons, marathons and triathlons or just simply live more healthy, active lifestyles once they reached a basic fitness level. It's been a great way for folks to find their inner-athletic selves."

No Boundaries target event is the Coeur d'Alene Marathon 5K on May 26. Participants receive coached workouts, weekly emails on training, nutrition and motivation, a technical T-shirt, in-store discounts, clinics and guest speakers.

Those completing the 12-week program earn a New Balance running jacket. The group meets Tuesdays and Thursdays at 5:30 p.m. and Saturdays at 8 a.m. The cost is $65.

"With No Boundaries, that is really life transforming for a lot of people," Merrill said. "You get people that have never done anything, now they're taking this big step to train for a 5K."

The Fleet Feet Training Group takes on more advanced runners and focuses on local races, including the Hauser Lake 10K, Spring Dash, Bloomsday and the Coeur d'Alene Marathon/Half Marathon. Training Group target events this year include the Windermere Marathon/Half Marathon and Coeur d'Alene Marathon/Half Marathon in May and the St. Joe River Marathon/Half Marathon in early June.

"Training Group is excellent preparation for local spring and summer races, and a good program for triathletes who want to work on their run training, too," Merrill said.

Training Group meets Tuesday and Thursday at 5:30 p.m. and Saturdays at 8 a.m. Participants receive training schedules, coached workouts, guest speakers and seminars, in-store discounts and a technical T-shirt. The cost is $60.

So, what does it take to become a committed runner?

It's not all that complicated, Merrill says.

"Be consistent, have a good attitude, and have fun," he says.

Participants and coaches

Bill Van Antwerp and Kim Davidson are the No Boundaries coaches.

Van Antwerp sees it as a way to mentor beginning runners, and keep them running in the right direction.

"We love doing it," he said.

He listens, guides, encourages and gently pushes folks to their potential. He and Kim run with the group, too.

"The people are great," he said. "A lot of them have never done any exercise, but they show up to do Garth's program. We get excited about helping them, seeing them get to their 5K."

For some, that might mean walking a minute, then running a minute, and progressing from there.

"We just want them to enjoy it, have a good time, make some progress," he said.

Pat Wardian is a big fan of No Boundaries program and the Training Group.

He was a runner in his 20s and 30s, then stopped to build his Coeur d'Alene business, Wardian Wealth Management, and raise a family

It was when he gained a few waist sizes in pants that he knew he needed to return to running.

His first attempt three years ago was derailed by a knee injury. He waited a year, then signed on for No Boundaries.

"It was awesome," the 57-year-old said. "No. 1, they kept me from hurting myself."

Wardian found the workouts, the coaches, the camaraderie, to his liking. Runners, from teens to some in their 60s or 70s, became fast friends.

"You kind of become this little community," he said.

The program worked, even better than he anticipated. Wardian went on to complete a 5K, 10K, half marathon, marathon and a triathlon, too.

"I had no idea what I was venturing into," he said.

Such was the influence of No Boundaries that his daughter, Claire, signed on. She, too, has gone on to complete a 10K and a half marathon, and will be one of the mentors for the No Boundaries group this spring.

Pat and Claire, 16, are taking swim classes and training for a half Ironman. He credits No Boundaries for helping him reclaim his fitness and reenergizing his passion for exercise.

"It just keeps me where I need to be," he said. "Great folks, great program."

For more information on No Boundaries or Training Group, call Fleet Feet at 765-7604.