Last September I wrote about the wooly worm I saw in my yard.  He had a fat orange stripe which typically means a mild winter. I am thinking that worm must have been lost - or maybe he was visiting from Texas where the weather has been much milder.  No doubt about it, this has been a winter of epic proportions and we still have February (typically our coldest and snowiest month) to go.  Ugh.

Tomorrow, Punxsutawney Phil will take his turn at prognosticating.  If he knows what is best for him, he won't come out of his burrow.  That way he won't be able to see his shadow - a sign of an early spring.  We can only hope.

For the short-term, though, we remained locked in this weather pattern that brings us a weekly Nor'easter.  The easy choice would be to hibernate and wait for better weather, but that could be weeks away.  The harder but wiser choice is to channel your inner superhero and get moving. 

The gym is always a good option, but it is incredibly empowering to complete an outdoor workout in these conditions.  The cold, fresh air clears your head faster than Alka-Seltzer. Running in the snow may be slow going, but it improves your balance and proprioception and makes you stronger.  Push-ups, squats and lunges take on a whole new level of difficulty.  Snowshoeing is a great, low-impact workout that provides access to beautiful trails and amazing vistas.  All of it means that you go into spring fit and strong. 

After several challenging runs this past week dodging cars, snow piles and ice slicks, I was excited to run this morning.  The fresh, still-falling snow would mean fewer cars on the road - though, just like during the storm two weeks ago, one car slowed to a crawl as it passed us.  I got a pit in my stomach when I heard the window being rolled down.  But this time, the woman behind the wheel cheered us on, saying "Wow, you are so inspiring."  Redemption! 

During the run, my running mates and I came up with a few tips regarding successful winter runs that we thought might be helpful to you.  Most are lessons we've learned the hard way this year:

• Layering is key.  Start with a quality base-layer like wool, X-Static or Breath Thermo and top with a brightly colored jacket (white, while stylish, makes me look like a moving snowball) and wind pants (so your backside stays dry despite the snow you kick-up).
• Wear a brimmed hat over your skull cap to keep the snowflakes out of your eyes.  Frozen eyelashes make it hard to see.
• Traction aids are like snow tires for your feet.
• Wool socks are a must.  They keep your feet warm even when soaked by snow and slush.
• Hotpacks in your mittens and shoes are heavenly.  Just don't put the foot warmers on top of your insole/orthotic (blisters!).  Even under your insoles, they will generate plenty of heat to keep your feet toasty warm. 
• Be careful when using your gloves or sleeve to wipe your nose or brow - especially late in the run when the liquid from previous wipes has frozen into a jagged layer of ice.
• Don't forget to hydrate when running for more than an hour or risk dehydration and bonking (which can lead to a miserable, hypothermic run).  Either carry your bottle in/under your jacket or chose one that has an insulated sleeve so the water doesn't freeze.  There is nothing worse than being thirsty and finding out that your water is a solid mass of ice.  Larger water bottles and Nuun also help to limit ice build-up.
• While you are at it, store your energy gel close to your body too.  Congealed gel is an interesting substance to ingest.
• Follow garbage trucks if you can.  Their massive, chain-covered tires leave big tracks of packed-down snow that is easier to run on.  The mail truck works well too.
• Rounding your mileage up to the next whole number is completely permissible.  My Garmin said that we ran 10.8 miles today.  Despite my usual need to be exact in my logbook, I wrote down "11 miles" - I almost wrote 12.    
• Reward yourself with some post-run goodness to speed recovery and motivate you to do it again tomorrow like a steaming mug of hot chocolate, extra-thick slices of bacon, cozy fleece clothes warmed in the dryer or a frosty brew served in a Fleet Feet pint glass (even better when it's Wolaver's Coffee Porter - delicious!). 

Post your cold weather running tip on our Facebook page, and we'll give you a FF pint glass to celebrate your dedication to fitness (and your insanity).

Did you know that 80% of women wear the wrong size sports bra?  Or that your sports bra should never have a birthday because the fabric breaks down due to sweat, detergent and dryers? 

It's important to wear a proper-fitting sports bra for both comfort and health reasons.  Comfort because a poor-fitting sports bra can make your workout miserable.  A tight bra can chafe and restrict your breathing, while a loose bra can lead to permanent stretching of the Cooper ligaments which can lead to sagging over time (and the only solution to sagging is surgery). 

It's a good idea to get fit for a new sports bra every year or after major weight loss/gain or pregnancy.  So show the girls some luv this month and treat them to a new sports bra custom fitted by the Bra Fit Experts at Fleet Feet Sports. 

Purchase a bra in February and we will give you a free gift AND enter you to win a Moving Comfort Prize Pack that includes a laptop bag, hat and compression socks. 

(Thanks to Julie Baxter, VP of Moving Comfort, for providing the information for this article).

Amy Gear Corner

STORE HOURS:

Mon-Thurs: 10-7

Fri: 10-6

Sat: 10-5:30

Sun: 12-4

Phone: 860-233-8077

www.fleetfeethartford.com

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Sat, Feb 5 @ 9-11am; FREE Cross-Fit Workout followed by presenation on Minimal Running: Join us for a free CrossFit training session - just for for Fleet Feet Peeps.  The trainers at CrossFit Relentless in West Hartford will take us through a full-body workout to strengthen all those areas that running doesn't quite get.  Stay at 10am for a clinic on using Vibram FiveFingers and minimalist footwear to supplement and enhance your CrossFit or running training routine.  Participants will have the opportunity to get an extra month if they choose to join the CrossFit Relentless gym.

CrossFit Relentless is a center for elite fitness. Our program mixes various exercise modalities such as weightlifting, gymnastics, running, rowing, bodyweight movements etc. in an ever changing workout scheme. Our goal is a well-rounded fitness,one that prepares for anything life throws at us.

CrossFit is for anyone looking to improve muscle tone, body fat composition, sport performance or just a better life. We currently train everyone from 5 years on up: kids, college athletes, Marines, Navy SEALs, police officers and housewives. Our promise to you is to deliver a fitness level you never thought possible in your wildest dreams and to never be bored while you're doing it. It's hard work, but anything in life worth having takes hard work! 

    

Mon, Feb 7 @ 6:30-8pm; FREE Injury Assessments: Injured?  Don't know whether you can run/play sports or if you should really see a doctor?  The Select PT Mobile Sports Medicine Center will be on-site at Anytime Fitness (behind Whole Foods in Bishops Corner) to take a look at any injury (sports-related or not).  No appointment is necessary.

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Thur, Feb 10 @ 7-8pm; "Eating for Energy" Seminar by Holistic Health Coach, Linda DiBella: What would your life be like with an abundance of energy and vitality?  Learn what foods are best to eat to increase your energy and what may be draining it.  FREE.

Contact Linda via email or call her at 203-641-5628 for more details.

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Thurs, Feb 17 @ 6-7pm; Ragnar Relay Info Night: You and 11 of your closest friends running 200(ish) miles, day and night, relay-style, through some of the most scenic terrain North America could muster. Add in crazy runners, inside jokes and a mild case of sleep deprivation. The result? Some call it a slumber party without sleep, pillows or deodorant. We call it a Ragnar Relay.

Learn more about the greatest adventure involving 24 feet during our Ragnar Relay Information night.  While there are 15 Ragnar Relays across the U.S., this meeting will focus on the New England race on May 20-21 which starts in New Haven and ends in Boston.  Teams consist of 12 members who will each run 3 legs.  The distances of the legs vary between 3-8 miles so there is something for every running from elite to novice.

If you don't have 11 crazy friends to join you, no worries!  Just come to this meeting and make some new friends.  We'll help you find a team!