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THE EXTRA MILE 
Issue #30
 
 
July 21, 2009
Summer Runs = Fall Success
Motivational Postcard from my HS XC Coach - circa 1987My high school cross country coach used to say that our fall races were won or lost over the summer.  He stressed the importance of building a good running foundation so that we could run strong during the XC season.  He encouraged us each week with homemade postcards (like the ones here) designed to motivate and inspire us to run - even just a little bit.  Because sooner or later, a little bit became a little more, then a little more.  And before long, the running got easier as our bodies got stronger, and confidence followed.  It made a huge difference to our scrawny team of 12 runners (9 boys and 3 girls) who came out of nowhere to bring home the league championship.
 
One of my favorite ways to get my miles in during the summer was going to camp.  Not just any camp, but Ohio University's "Distance Running Camp".  The camp was led by Coach Elmore Banton - the first African-American to win the NCAA Division I men's cross country championship and staffed by his runners at OU.  I can still hear Coach 'Mo's booming voice telling us that we needed M.A.G.I.C (as in Making A Greater Individual Commitment) if we were going to succeed.  Without commitment, we would never achieve our goals.  
 
Motivational Postcard from my HS XC Coach - circa 1987We made a lot of MAGIC that week at camp.  We ran the golf course in the morning, form drills on the track in the afternoon and another loop of the golf course before bed (though, once detoured off the course for a stop at the local ice cream shoppe).  We had our VO2max tested and our body fat measured like professional athletes in the OU Sports Physiology Lab.  We listened as experts taught us how to build our core strength, train in the heat and cold (my notes reveal that we were told to wear cotton in the summer and wool in the winter), prevent and treat injuries, eat properly and my favorite, racing tactics.  I loved meeting others who loved running as much as I did - even if they went to a rival school.  Friendly competition pushed us all a little harder.
 
I'm excited this summer to be going back to camp as I help out with our Edge XC Performance Running Camp for high school runners sponsored by Saucony.  I want to share the MAGIC, help fuel their passion for running and see them achieve times and goals they never thought possible this fall.  Maybe I'll even teach them how to make a mid-run detour to Robek's for a smoothie!
 
Be Fit!
Steph
 
PS  It's not too late to sign-up for our running camp: Aug. 3-7 from 8-11am - perfect for kids who have a summer job.  In addition to group runs, we'll have seminars taught by experts, and each camper will receive a personalized gait analysis, lower extremity strength and balance screening and a great goody bag featuring a non-cotton running shirt!  For more information, check out our web site.
Schuyler's Shoe Review
 
Schuyler
Pearl Izumi Cruise:  Since we started carrying Pearl Izumi running shoes in March, the SyncroPace has become a not-so-surprise hit.  Even though the other shoes had a three month advantage, the SyncroPace is already in our top five men's stability shoes, and close among women, for 2009 so far. The other shoe, the Streak, is a great racing shoe which suits a more specialized niche. Rounding out this line-up is the new Cruise, providing a neutral trainer with the same great fit and feel as the SyncroPace.

Men's Cruise from Pearl IzumiThe Cruise takes out the Syncroframe, Pearl Izumi's stability cradle, leaving a great cushioned platform for neutral runners and supinators. The Skydex cushioning system in the heel and forefoot provides incredible durability and energy return. Picture two layers of unbreakable bubble-wrap facing each other, and you'll get an idea of the cushion that sits under the heel landing area and the entire forefoot.

 
Women's Cruise from Pearl IzumiOf course, it would not be a Pearl Izumi shoe without an incredible, eye-catching upper. Like other shoes in the line, the Cruise can be worn with or without socks due to its seam-free uppper. The lack of overlays in the forefoot accommodates bunions and a variety of forefoot shapes. The heel is one of the snuggest around, preventing slippage and providing a secure fit. And while the SyncroPace has great, bold color styling, nothing compares to the Cruise's upper, with the bright blue color around the tongue fading gradually into white on the sides of the shoe. It may look cooler than any running shoe you've seen, but it walks the walk with cushion to match.
 
Note: this shoe was expected to arrive today, but, alas, was not in UPS's truck this afternoon.  We do expect this shoe in within the next few days so if you are interested in giving it a try, please call the store at 860-233-8077 to check availability before making the trip.
Now in the Store
FR60 Fitness Watch from GarminGarmin FR60:  Garmin just released a sleek new fitness watch that includes a wireless heart rate monitor and a foot pod to measure your speed and distance.  The foot pod can either be secured to your shoelaces or inserted into any Nike+ or Adidas Mi-compatible shoe.  The watch is also compatible with most gym equipment and features popular features like Virtual Partner and training alarms.  Once your workout is over, the FR60 automatically transfers your data to your PC or MAC whenever it is in range of your computer (no cables needed!).  Perfect for use in the gym or out on the road.     
 
 
Sprinter StickSprinter Stick: While we were at the Fleet Feet Conference last month, Schuyler and I learned a new treatment for plantar fasciitis (an inflammation of the fascia tissue that runs along the bottom of your foot ): using the Sprinter Stick (the stiffest of "the sticks" that we carry) to massage the upper calf of the afflicted leg.  Turns out that many people with plantar fasciitis have a trigger point high up in the calf that once released by the stick, reduces the pain in the heel and arch of the foot.  It works great in conjunction with the Strassburg Sock (just ask Schuyler!). 
 
If you're interested in learning more, stop by the store and we'll roll your calves with this "toothbrush" that simultaneously compresses and stretches your muscles to increase circulation, relieve pain and increase your range of motion.  Ahhhh!
 
Dude Girl "Runr Chick" OutfitDude Girl:  This new line of women's active wear is some of the cutest and most unique I've seen in a long time.  You can see the passion, pride, heart and soul that Kim, the owner and "head wrangler", puts into each item.  Dude Girl is a tribute to Kim's grandmother who, back in the 20's, was could out-rope, ride and rodeo any cowboy.  After getting married, she rounded up three of her girlfriends to lead her 20 horses from Wyoming to her home in southern California.  That two-month journey was later chronicled in a book called "Dude Girl".  While Kim has traded horses for bikes, she keeps her grandmother's spirit alive with a little bit of western styling (and a whole lot of fun) in her clothes.  Even better, every article is Made in the USA with environmentally-friendly practices.
Ragnar Relay - We Need Runners! 

DC Ragnar Relay

Help!  Fleet Feet Sports is sponsoring a relay team for the NE and DC Ragnar Relays.  You don't need to be a fast or an experienced relay runner, just a runner who doesn't mind a little sleep deprivation and a whole lot of fun! 
 
The New Haven to Boston Ragnar Relay is September 11-12.  The team will be captained by Tara Gerber (a frequent participant of our Wed & Thurs night runs as well as an organizer of the Traveler's Championship).  We need 6 more runners to round out our team.  Email Tara if you are interested.    
 
The Cumberland, MD to Washington, DC Ragnar Relay is September 25-26.  This team is captained by Fleet Feet staffer Shannon Havens.  We need 4 more runners for this relay so email Shannon if you want to run.
 
Note: Fleet Feet Sports is paying the entry fee for both relays so runners will only be responsible for the cost of the vans and food.  Sweet!
Half Marathon Program - Last Call!
Run Motivated

Are you ready to go the distance?  Join our training team for the ING Hartford Half Marathon on Oct. 10 (you can also use this training program to run any fall half marathon).  Join us this Saturday at 7:30am for a trial run.  You will meet a great group of runners including some who have - and haven't - run a half marathon before.  Paces range from 7:30-11:00 per mile.  
 
Cost is $125 and includes a technical t-shirt, training plan, seminars, supervised workouts, injury screening and advice, weekly e-newsletters and motivating emails to keep your training on-track, a fun and supportive environment, post race party and special shopping perks at the store. 
 
To learn more email Coach Renee at [email protected] or call 860-233-8077.

Featured Race: Living Well Race Series

Living Well in Glastonbury Race Series

It's not too late to take part in this fun racing series presented by the Glastonbury Chamber of Commerce.  The series kicked off last Saturday with a 5k and will continue for the next two Saturday's with races that get progressively longer and more difficult.  They are the perfect way to get your race legs in shape for the New Haven 20k or the ING Hartford Marathon this fall. 
 
Race #2 is this Saturday (July 25) at 8am in Addison Park.  The 4.5 mile race features an "Indiana Jones-like" one-mile stretch on the trails behind Smith Middle School.  Bug spray is recommended to ward away the active black fly population. 
 
Race #3 is a 10k on the following Saturday (August 1) at 8am.  The scenic course starts at Nayaug School and runs along the Connecticut River, through the storied Tryon Street/Ferry Street neighborhoods.  The challenge on this course is "Old Maid's Hill" which some say is really a mountain - especially because it comes at Mile 5.   Oooff!
 
Entry fee is $15 per race if you register before Wednesday, or $20 on race day.  You can download the race application here.
 
For more information on the race or the Living Well in Glastonbury Program, click here.
Good Luck TTNE!
Team Training NE
 
Fleet Feet Sports has had the honor of supporting the women of Team Training New England as they trained for the Massachusetts State Triathlon.  Nearly 50 women - many of them first time triathletes with fears and dreams like Maggie (see below) - will be swimming, biking and running their way to the finish line of a journey they started earlier this spring.  Your focus, determination and courage will serve you well on Sunday.  Congratulations and enjoy your victory lap!
"Why I Tri" Contest Winner
Maggie LawryAs part of our sponsorship with TTNE, we donated a pair of running shoes to the winner of their "Why I Tri" essay contest.  This year's winner was Maggie Lawrey.  I was so inspired by her story, that I asked if I could share her essay with you.   
 
"Why I Tri", why,  it's simple. It actually started about six month ago when a friend utter five simple words, "I feel sorry for you." Those words stung me as I heard them but I couldn't fully understand why until I thought about it later that day.

My friend was trying to express her concern for the amount of care I need to give my six-year-old daughter, who has autism.   But the words cut deeper than just concern, this person felt sorry for me...why.

That little voice in my head told me why.  It's told me my whole life that I was never good enough, that those things I wanted were just out of my reach, so why even try.  It's easier to just say...well someday I'll do it.   That marathon you want to train for, really, you can barely run a mile. You know that road bike you saved for, well better just sell it.  You have 2 kids and that triathlon you think you might do someday, you won't. Better to sell it and have some extra cash.
 
That job you want, it's probably too difficult for you, and you don't want to let all those people see you fail.  Better just stay where you are.  And all those so-called friends, well they probably don't really like you very much, and you'll just screw that up, too.  Easier to just be by yourself, you don't really need anyone else, especially since you have to raise a child with autism. That makes it all the simpler to just hide away and forget about setting goals for you.  Your focus needs to be your family and nothing else.

But to actually hear the words, that someone felt sorry for me.  I started to hear a new voice, my voice, and it was pissed.  How did I let it go this far?  To be almost 40 and have never achieved any short or long term goals or sustain any long-term friendships.

I am going to Tri because I will never let anyone ever feel sorry for my daughter or me.  I've met so many parents of special needs children who have let the diagnosis define their lives and that was not going to be me.  My daughter is one of my greatest joys and one of the best things I can do for her is to show her that her possibilities are limitless. My possibilities are limitless.

I Tri because when I think that I just can't swim, bike or run anymore and I want to quit that little voice, my voice, says "you got this, you can go for another mile.  You are a triathlete and no one can take that away from you."

I Tri because I need to be able to say five little words...I finished my first triathlon.
 
After Maggie says those five words when she crosses the finish line of the Mass State Triathlon, Maggie will set her sights on her next big goal: the NYC Marathon where Maggie will run as part of the Autism Speaks Marathon Team.  She hopes to raise $2,600.  If you would like to help, go to http://events.autismspeaks.org/nycmarathon and search for her name (Maggie Lawry).  
 
Good luck Maggie - thanks for sharing your inspiring story!!
Congrats Kathy on Your 100 Miler!
Kathy & Linda at the finish line!A big tip of the running cap to Fleet Feet Peep, Kathy Braga, and her friend Linda, on completing the Vermont 100 this past weekend!  Neither pouring rain, the dark of night nor the mountains of VT could dampen these women's spirits as they we among the 173 finishers of this grueling event. 

Way to go ladies!! 

Store Hours  
 
Mon - Thurs: 10-7
Fri: 10-6
Sat: 10-5:30
Sun: Closed
 
Phone:  860-233-8077 
Store Calendar
All events are at Fleet Feet Sports unless otherwise noted.
 
Wed, July 22; 6-7pm
FREE Injury Assessments
with Select Physical Therapy
 
Wed, July 22; 6:30pm
Fun Run for all abilities
(Runs of 1-5 miles)
 
Thurs, July 23; 6:30pm
Track Workout
Featuring free NUUN
(at Saint Joseph College)
 
Fri, July 24; 4-6pm
Sneak Peek Wetsuit Sale
 
Sat, July 25; 10am-4pm
Danskin Tri Expo
& Sale
(at DCU Center
Worchester, MA)
 
Wed, July 29; 6:30pm
Fun Run for all abilities
(Runs of 1-5 miles)
 
Thurs, July 30; 6:30pm
Track Workout
Featuring FREE NUUN
(at Saint Joseph College)
 
Sat, Aug. 1; 10am-5pm
Brooks Day!
(stay tuned for details!)
 
Thurs, Aug. 6; 6:30pm
Track Workout
with special guest
trainers from Excel Fitness
(at Saint Joseph College)
 
Thurs, Aug. 13; 6:30pm
The first annual
Brooks "Run Happy"
Relays!
Fun for all ages!
(at Saint Jospeh College)
 
Sun, Aug. 30; 1-4pm
"Run Easier, Run Faster"
Workshop by
Coach Al Lyman
Cost is $75
 
Sat, Sept 12 (time TBD)
Meet Bill Rodgers!
Order your memorabilia
to be autographed today
See below for details
Event Descriptions
Calendar
For more events at the store and around CT, visit our online Calendar.  For details on any event, call the store at 860-233-8077.
  
Select Physical Therapy
 
Wed: July 22; 6:00-7:00pm: Injury Assessments by Select Physical Therapy: 
Injured?  Don't know whether you can run or should really see a doctor? Come to our free injury assessment clinic.  No appointment is necessary.  
 
These free clinics will be offered every other Wednesday through the year (next clinic will be Wed, Aug. 5 at 6pm).
 
*******
 
Danskin Tri Series
 
Blue Seventy makes great wetsuits and goggles
 
Sat: July 25; 10am-4pm:
Tri Expo & Sale at the Danskin Triathlon (DCU Center in Worchester, MA):  Attention Ladies!  Fleet Feet Sports and Blue Seventy are hosting a wetsuit sale at the Danskin Triathlon Expo this Saturday from 10am - 4pm at the DCU Center in Worchester, MA.   All women's Reaction (full and long john) and Synergie wetsuits will be 20% off.  We'll also have a great selection of goggles and other tri necessities. 
 
Can't make the expo on Saturday?  We're having a sneak peak sale on Friday afternoon from 4-6pm at the store.  Come early for best selection!
 
*******

Excel Fitness

Thurs: Aug. 6; 6:30pm: Track Workout with special guest trainers from Excel Fitness:  Shawn and Jeff, owners of Excel Fitness (voted "Best Gym/Fitness Center" in 2008 & 2009 in the Hartford Magazine), will be joining our track workout to teach us quality strength exercises and plyometrics to complement our running and keep us injury free.  Excel's 15 minute pre-run workout will get our muscles prepped for another fun workout with Coach Schuyler.   
 
Meet at Saint Joseph College track at 6:30pm.  All ages and abilities are encouraged!
 
******* 

Bill Rodgers - Running Champion!

 
Sat: Sept. 12 (time TBD): Meet Bill Rodgers!: "Boston Billy", the running legend, Hartford native and Newington HS graduate, is coming to Fleet Feet Sports on Saturday afternoon, September 12 (exact time TBD) to promote his book "The Complete Idiots Guide to Running", sign autographs and share stories about his epic adventures.  This is one store event you won't want to miss! 
 
No RSVP are necessary, but please email me. if you would like to pre-order Bill's book ($20), running log ($10) or "Relentless" poster featuring his 1979 Boston Marathon victory ($20). 
 
If you can't make it to the store on September 12, we will have your items autographed for you and you can pick them up at a later date.  Get your holiday shopping done early this year! 

The Complete Idiots Guide to Running by Bill Rodger

Bill Rodgers' Running Log
 

Bill Rodger's "Relentless" Poster

 *******
 Coach Al Lyman
 
Sun, Aug 6; 1-4pm: "Run Faster, Run Easier" Workshop with Coach Al Lyman:  Coach Al is back!  Join expert running and multisport coach Al Lyman as he offers another edition of his hugely popular "Run Faster, Run Easier" 3-hour running workshop at Fleet Feet Sports. 
 
During the workshop, Coach Al will video everyone's running form and provide you with an in-depth gait analysis within 10 days of the workshop.  He will also provide valuable information on how to approach daily training especially as it relates to what is happening through your legs and core.  Key core strength and flexibility exercises will be demonstrated so come dressed to workout!
 
Cost for the workshop is $75.00 or $99.95 for the workshop plus a copy of Coach Al's Runner-Core DVD (regularly $39.99).  For more information on the clinic or to register, click here.
RRCA Coach Certification Course
Sept. 12-13 

Edge XC Performance Running Camp

Attention all running coaches (and aspiring coaches)!  The Road Runner Club of America will be offering their intensive 2-day coaching certification course on Sept. 12-13 (Saturday & Sunday).  The two day course consists of about 16 hours of class lecture and practical group exercises over 2 days. 
 
Cost is $250 and includes meals, training materials and access to the online test for certification.  The course will take place at the Select Physical Therapy office in West Hartford.  
 
The course is limited to the first 30 people to sign-up.  Click here to register online.
Wed Night Fun Runs
6:30pm (at the store) 
Staffer Duncan Gerrity
Join Fleet Feet staffer Duncan and a great group of Fleet Feet Friends for a casual fun run each Wedensday night at 6:30pm.  We go between 1-5 miles (a route for all abilities).  All paces (including walkers) are welcome to join us. 
 
It's a great way to meet new friends and running partners.  Since it's dark at 6:30pm now, please be sure to wear reflective vests or other gear so you stay safe! 
 
Meet at the store.  Please bring a light and/or other reflective gear.  Be Safe. Be seen!
The NUUN Track Workout - Thursday at 6:30pm
Save $15!
Do you feel the need for speed?  Or maybe your workout routine needs a little spice.  Join Coach Schuyler each Thursday for a fun track workout.  
 
These workouts are designed for runners of ALL abilities.  The goal is to introduce you to different types of running (intervals, hills, tempo runs) and help you get stronger and faster.  This is your opportunity to get professional coaching for free - and meet some great fellow runners. 
 
Nuun
 
Nuun
is now the official sponsor of our Thursday Night Track Workout!  While the track workouts will remain as fun and challenging as ever, they will be made more refreshing with Nuun - a sugar-free electrolyte drink that will keep you hydrated as you run your laps around the track. 
 
In addition to a selection of tasty Nuun at all the workouts, all runners attending five or more will receive a free Nuun water bottle!
 
 
Attend any 5 Wednesday Fun Runs or Thursday Track Workouts and get a free drifit "Fleet Feet Sports" t-shirt.  Bring a photo of you wearing your shirt in a race and earn $10 off your next shoe purchase.
We're on Facebook!
Facebook Logo
Thanks to our hip staffers, we are now on Facebook! 
 
Become a "fan" of Fleet Feet Sports Hartford and be the first to know about new events, participate in interesting discussions and view great photos of our Fleet Feet Peeps in action. 
 
If you have earned a Fleet Feet shirt (either through joining one of our training groups or by doing at least five fun runs or track workouts), don't forget to send us a photo of you wearing your shirt in a race.  Your photo is worth $10 off your next pair of shoes! 
 
Check out our page by clicking here.
Return Policy
Save $15!
We believe in the PERFECT FIT - it's part of our Fitlosophy.  If you are not 100% satisfied with the fit of your shoes, socks, sports bra, insoles, etc, we invite you to bring the item back within 30 days of purchase.  Even if you wore the item outside. 
 
Give us an opportunity to find a better solution for you.  We want to help you get the proper tools to live fit!
Join Our Mailing List 
Buy 3 Balega Socks, Get 1 Free!
Hands-down this is the staff's favorite sock (Schuyler has 16 pairs!).  If you have never tried this sock, you need to come in and FEEL what you've been missing.  Balega socks are an incredibly soft, comfy sock with no seams that wick moisture like crazy. 
 
Now is your chance to stock-up on this amazing sock.  Purchase any 3 packs of Balega socks (including the 3-pack Zulu) and get the 4th pack free (free pack will be the lowest priced pack).  Stock-up - this offer won't be back for a long time! 
Offer Valid: July 22 - August 21, 2009