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Black is definitely the "in" new color, and I'm not referring to fashion. No, I'm talking about the color of the roads and rail trail. The snow has finally melted giving way to beautiful, black asphalt. I hear that most trails are black too - mushy-mud black, but that's better than the un-runnable foot of snow that was still on the ground when I attempted a trail run last week. Yes, I think the long winter of 2010-11 is finally over. Yahoo!
For all of you who braved the elements this winter, congratulations! You are a hearty soul (and a bit crazy too)! Enjoy one of the sweetest rewards of surviving outdoor winter running: being able to shed the heavy layers and run in lightweight gear. You will feel so fast and free - like you lost 10 pounds. Just be careful not to blind folks with those pale legs of yours...
For those who retreated to the warmer climes of indoor gyms and workout rooms, welcome back. It's great to see you again! If you need help getting your road legs back or want some company on your run, join us for our fun runs and track workouts (yes, track is back on March 24!). Or meet some new running/walking partners during our "Time to Train Expo & Social" at Murphy & Scarletti's on March 23.
And for those of you who hibernated all winter long, what are you waiting for? The time to get back to it is now! We've got lots of programs for people of all ages and abilities including a half marathon, 10k, two 5k "Learn to Run" programs (including one downtown on Monday evenings), a barefoot 5k program and our Zoomerang kids' program. Scroll down to read more about each program and run with us!
Sometimes, we all need something to work for - a goal race that keeps our training on track. I am really excited to announce a brand new race that everyone can challenge themselves to do: the 8 Furlongs Classic!
Eight furlongs is the equivalent to one mile - or, back in medieval days, it equated to the distance that a team of oxen could plough without resting. The mile is one of the most exciting distances to race - but when was the last time you raced it? So we partnered with Nike to bring back this celebrated distance and make it a fun event for the whole family.
Our race will take place on Sunday, June 19, with the first of 9 waves kicking off at 8am. In addition to the family, open and master's waves, there will be a special high school team competition and the Nike High School Elite Mile featuring the fastest kids in New England. The first 1,500 people to register get a sweet Nike Dri-Fit shirt - and the winners will walk away with cash or Fleet Feet gift certificates. So dust off your racing flats and start training. We'll see you at the Classic!
Be Fit,
Steph |
| Schuyler's Shoe Review |
For many years, the Saucony Triumph was the brand's pinnacle neutral shoe, with plush cushion from heel to toe. With the release of the Triumph 5, however, something changed. The shoe was a little stiffer, a little heavier, and the upstart Pro/Grid Ride beat it in cushion and comfort. For many running stores and many runners, the Triumph fell off the radar, while the Ride became one of the most popular neutral shoes on the market.
 This year, the retooled Triumph 8 seems aptly named, as it is set to make a triumphant return to both the worlds of running and shoe-review puns. After a few missteps, Saucony managed to perfect the balance of cushion, springiness and light weight. It weighs only half an ounce more than the Ride, compared to as much as an ounce and half heavier in previous years. This lower weight is readily apparent in the shoe's aesthetic, which is streamlined, sleek and faster-looking than in the past.
 Runners and walkers looking for an upgrade in cushion will find it in the new Triumph 8. Saucony's Pro/Grid cushioning compound is one of the most responsive on the market. Unlike other shoes that seem to absorb shock like a marshmallow, shoes with Pro/Grid return more energy in order to allow for a comfort over any distance. The Triumph provides more Pro/Grid - a full heel-to-toe pad - than any other shoe but the Hurricane, its stability counterpart. This makes for a smoother transition and a great feel for heel-, mid-foot- and forefoot-strikers.
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Amy Gear Corner | |
New spring apparel is arriving daily - lots of peppy greens, hot oranges and fresh blues to liven-up even the dullest of wardrobes.
 Brooks' Women's Shorts: The first day of spring is this Sunday and that means it will be running shorts time in the near future. You will 'Run happy' in these ultra-comfortable shorts (available in two lengths). They move moisture away from your skin, balancing body temperature at the same time. What we love most about these stylish shorts is that they are both nice looking and pleasant to wear at the same time. Better yet, we have them in GREEN, with a black and white side stripe! (gotta wear green this month!)
Brooks' EZ T Polka Dot Tee: When this shirt was put out on the sales floor, it instantly went on my wish-list. And, soon, I will be a happy owner. It is cute, feminine and semi-fitted. What I love best is this technically advanced t-shirt is in an appropriate green with a fun, polka dot "run" printed on the front. It is super soft, yet wicks moisture and reduces odors with antimicrobial fibers.
 Brooks' Cascadia III Short for Men: Lately, many customers are coming out of hibernation to tell us all about their planned spring and summer adventures. The Cascadia III Short is perfect for many of your pursuits because of its durability and functionality. Don't have any epic runs or trips planned? Not a problem, these shorts will inspire you and make you comfortable along the way. They are fantastic for trail runs, hikes, backpacking and for even walking around town. The mesh inserts make this short breathable and the liner transfers 100% of moisture. The zip stash pocket is perfect for a smartphone, GPS, wallet, or for fuel.
 Brooks' HVAC Synergy Short Sleeve Shirt for Men
This shirt is light, UV protected and wicking. It comes in a sharp blue with white and has X-STATIC®, the Silver Fiber™ side panels, which move heat and moisture. In addition, the antimicrobial silver fibers fight odors. Another feature is the 360° of 3M™ Scotchlite™ retroreflectivity. Chafe? The flat seems help eliminate that troublesome issue. It is close to t-shirt time, and this will be one of your favorites!
 Brooks' HVAC Infiniti Mesh Cap
Pack away the winter hats and get a new running cap! Brooks keeps delighting our customers with sleek and breathable running caps. Currently, we have the HVAC Infiniti Mesh Cap in orange and blue. Let me add, that the orange is really a nice shade and the blue really pops. Besides the aesthetics, this hat blocks sun and thermo-regulates, while having an antimicrobial X-STATIC® headband. The mesh on the sides is sure to keep your head cool. Brooks even thought of cutting down glare by adding a dark hue under the cap's brim.
 Bondi Bands: We just received a fresh shipment of Bondi Bands! These stretchy headbands are made from a dry-tech Coolmax material that is super sweat absorbing, and they are as fun as they are functional with all types of sayings, images and colors including glow-in-the-dark prints to liven-up your morning run - and ones just for St. Patty's Day. From funny to cute to tough, these bands are sure to show the world what kind of athlete you are!
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| Featured Event: Max's O'Hartford 5k |
 Get your Irish on and join in one of Hartford's best races! The Max's O'Hartford 5k is this Sunday (March 20) at 1:00pm. The start is on Trumbull Street near the XL Center. The course loops around downtown with a run through the Soldiers Memorial Arch in Bushnell Park in the final mile.
As you run or walk, enjoy the Irish bagpipers and Celtic fiddlers. All participants are encouraged to dress for the holiday - with prizes being awarded to the most uniquely dressed participants. Of course, the best part of this race is at the finish where you will be treated to corned beef sandwiches and Thomas Hooker Irish Red Ale courtesy of Max Downtown, Trumbel Kitchen and Thomas Hooker.
In addition to the 5k, there is also the "Wee Mile" for kids (begins at 12:30pm) and a fun "Beer Relay" that pits local restaurant staff against each other in a mile relay race that must be completed carrying trays of Hooker's Irish Red. Teams get points for speed - and for having the most amount of beer left in their glasses. This relay is a lot of fun to watch!
Click here to register or to learn more. |
| Spring Training Programs - Register Now! |
Winter is just about over. It's time to come out of hibernation and salvage your new year's resolutions. You are never too out-of-shape to start a training program - and you are never too old to do something for the first time.
Rediscover that thrill of doing something for the first time. Yes, there may be a few butterflies in your stomach at first, but once you take the first step, those butterflies will fly away and you will feel nothing but empowered - ready to take on any challenge.
 It's time to get out of your comfort zone. Whether it means you take your first steps towards the finish line of a 5k or you challenge yourself to run farther (and faster!) then you ever have before. The good news is that you won't have to do it alone. In addition to an incredible group of coaches, you will be surrounded by new friends with goals just like yours. You will be inspired - as well as inspire others.
You really can do this. You just have to take the first, and hardest, step: signing-up.
All program participants receive a high-quality tech tee, proven training plan, amazing coach support and fun surprises along the way. Got Questions? Email Coach Rich or call the store at 860-233-8077. |
| Half Marathon Training Program | |
 Learn more at our "Meet the Coaches & Info Night" on Wed, March 16 at 7pm
Starts: Saturday, March 19 at 8am (THIS weekend!)
Practices: Saturday's at 8am (optional Thursday Speed Workouts at 6:30pm) for 12 weeks
Goal Race: Iron Horse Half Marathon (Sunday, June 5)
Fee: $125 -- Register online or in store |
| Iron Horse 10k Training Program |
 Learn more at our "Info Night" - Thurs, March 31 at 7pm
Starts: Sat, April 2 at 8:30am
Practices: Sat's at 8:30am for 10 weeks
Goal Race: Iron Horse 10k (Sunday, June 5)
Fee: $100 -- Register online or in store |
| New Balance "No Boundaries" Program for Beginning Runners | |
Learn more at our "Meet the Coaches/Info Night" on Thursday, March 31 at 7pm.
Two Sessions (choose one):
Saturday's at 9am at the store (West Hartford)
Monday's at 5:30pm at Bushnell Park (downtown Hartford)
Starts: Saturday, April 2 at 8:30am & Monday, April 4 at 5:30pm
Fee: $95 -- Register online: Saturdays or Monday (or in-store). |
| Bare it All 5k Training Program |
 Learn how to run safely in bare feet or minimal shoes like the Vibram FiveFingers, Saucony Kinvara or New Balance Minimus. The program is open to anyone who has completed a 5k run, regardless of your speed.
Starts: Saturday, March 26 at 9:00am
Practices: Saturday's at 9:00am for 12 weeks
Goal Race: Celebrate! West Hartford 5k (Sunday, June 12)
Fee: $50 -- Register online or in store
Contact Coach Schuyler for more details. |
| Zoomerang Kids Running Programs |  Our popular Zoomerang Kids Program is back this spring, but this time we're expanding to offer a 10-week structured program to train kids to run a 5k. We will also be offering our original non-competitive "Fun Run" program that gives kids the opportunity to experience running in a fun, friendly atmosphere where the motto is "will run for worms." Gummy worms that is!
Both programs will occur at the same time and place: Sunday afternoons from 4:30-5:30pm at the Saint Joseph College Track beginning on Sunday, April 3 and will culminate with a graduation run at either the BlumShapiro 5k at the Travelers Championship (June 11) or at Celebrate! West Hartford (June 12) - as well as be honored before the start of the Rock Cats game on June 11.
The "ZoomK" 5k Training Program is designed for kids 7 years of age or older who love running and want to challenge themselves by completing the 5k distance (3.1 miles). We will use a proven training plan that uses run/walk intervals, games and lots of wonderful coaches, to safely train your child over a 10 week period. The fee for the ZoomK Programis $75 and includes a technical t-shirt and the race entry fee. To learn more or sign your child up, click here.
If your child is not old enough or doesn't have an interest in running that far, I encourage you to sign them up for our original Zoomerang Fun Run Program which focuses on having fun, making friends and building their strength and endurance. The fee is just $15 and includes a t-shirt and fun at the track (including a gummy worm post-run and "lap rewards"). Click here to sign-up.
Questions? Email Coach Lisa. |
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An Unexpected Source of Protein
By Aubrey Schulz | |
 Pop Quiz - What are the building blocks of protein?
A) Fatty Acids
B) Glucose
C) Amino Acids
D) Fiber
E) Starches
Choice C is correct. Amino acids are the starting point of more complex protein molecules. There are 22 amino acids and 9 of them are known as essential amino acids, because your body does not produce them and you must get them from your food. If you do not eat them, then your body and its performance and health suffer.
We need proteins to create muscles, tendons, organs, glands, nails, and hair. Growth, repair and maintenance of all cells are dependent upon them. Protein aids in muscle recovery after workout sessions. As the volume and intensity of your runs increases, there is a greater need for protein.
Which of the following foods is a source of amino acids?
A) Chicken
B) Eggs
C) Green leafy vegetables
D) A and B
E) All of the above
The correct answer is E. Green leafy vegetables are in fact a good source of essential amino acids. These leaves come in various of shades of green and in a variety of sizes. Some examples include spinach, arugula, kale, cabbage, chard and beet greens. Certain leafy greens like arugula and watercress taste great raw in a salad or sandwich. Others like broccoli rabe and collards are best blanched in boiling water for about three to four minutes, before they are sautéed.
There is not one green that provides the complete spectrum of essential amino acids. So it is important to eat a variety of greens to fill the body's need for amino acids. These building blocks of protein bind themselves together to make perfect molecules of protein. When you eat a chicken breast the amino acids must first be broken down into their simplest parts and then reformed into the specific protein the body requires. It is easier to utilize the individual amino acids from greens than the complex proteins from a chunk of animal protein.
Try adding more greens to your diet. Each week buy a different type of green leafy and eat it. Select the most vibrant, healthiest looking greens. A brief Internet search will produce a variety of recipes. Use the recipe as a guide and have fun experimenting with new foods and flavors. Even familiar recipes will benefit with the addition of a new green leafy. Kale pairs well with white foods like potatoes, white beans and pasta. Add greens to soups for a nutritional boost. Enhance your standard salad with arugula or watercress. A 50/50 blend of your common lettuce leaves and arugula is a good balance.
Runners have an increased need for protein. Each foot strike induces a certain amount of strain on the body. To accelerate muscle growth and repair, an adequate amount of protein is needed. Adding greens to your diet, along with other sources of protein, is beneficial to keeping your body in good form.
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Aubrey Schulz is a certified nutrition and triathlon coach with Get Out N Play. Aubrey works with clients to help them reach their nutritional and athletic goals, both in the kitchen and out on the road. |
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STORE HOURS
Mon-Thurs: 10-7
Fri: 10-6
Sat: 10-5:30
Sun: 12-5
Phone: 860-233-8077
www.fleetfeethartford.com | |
EVENT CALENDAR
All events are at Fleet Feet Sports unless otherwise noted. | |
Wed, March 16 @ 6:30pm
Fun Run
3-5 Casual Miles
All abilities welcome
Wed, March 16 @ 7:00pm
Half Marathon Program
"Meet the Coaches"
Information Meetings
Sat, March 19 @ 8am
Half Marathon Training
Program Begins
Register HERE
Sat, March 19 @ 9-11am
FREE Injury Assessments
by Select Physical Therapy
Wed, March 23 @ 6:30pm
Fun Run
3-5 Casual Miles
All abilities welcome
Wed, March 23 @ 7-9pm
"Time to Train" Expo & Social
Learn from Doctors
See the latest in sport watches
Meet new training partners
FREE (at Murphy & Scarletti's)
Thurs, March 24 @ 6:30pm
Track Workout
at Saint Joseph College
All abilities welcome!
Sat, March 26 @ 9am
"Bare it All" 5k Training
Program Begins
Register HERE
Sun, March 27 @ 12-3pm
Pub Crawl Gone Healthy
Meet at CrossFit Relentless
FREE
Wed, March 30 @ 7-9pm
Outdoor Track Spike Night
Food, Fun & Discount on your spikes & trainers
Thur, March 31 @ 7:00pm
No Boundaries & 10K
"Meet the Coaches"
Information Meetings
Sat, April 2
10k Starts (8:30am)
No Boundaries 5k (9am)
Sun, April 3 @ 4:30pm
Zoomerang Kids
Programs Begin
5k Training
"Just for Fun"
Mon, April 4 @ 5:30pm
No Boundaries - Downtown
begins (Bushnell Park)
Register HERE |
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FREE Injury Assessments
Sat, March 19 - 9:30-11am | |
Injured? Don't know whether you can run/play sports or if you should really see a doctor? Come to our free injury assessment clinic staffed by a certified athletic trainer from Select Physical Therapy. No appointment is necessary.
These free clinics will be offered every other Saturday through the year (next clinic will be Saturday, April 2).
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Time to Train Expo & Social
Wed, March 23 - 7-9pm |  | |
Fleet Feet Sports is teaming-up with Select Physical Therapy to host a FREE event you won't want to miss: the "Time to Train" Expo & Social on Wednesday, March 23 from 7-9pm at Murphy & Scarletti's. The goal of this event is to help you start your spring training on the right foot - including providing tips from medical experts, information on the latest watches designed to take your training to the next level and a chance to meet and mingle with fellow runners and walkers who have like goals.
The event will take place at The Exchange (270 Farmington Ave - about 3 miles west of the store). We will start in Select PT's clinic where we are fortunate to have three medical experts present and lead a panel discussion on "maximizing your training, while minimizing your risk of injury".
- Dr. Karl Dauphinais (internal/sports medicine and Ironman): recovery, nutrition and using physical cues to adjust training
- Dr. Marc Lederman (podiatrist): foot issues (including plantar fasciitis)
- Dr. Cliff Rios (orthopedic): knee and hip pain
Next, representatives from Garmin, Timex, Suunto and Adidas will highlight their latest watch technology before we head over to Murphy & Scarletti's (in the same building) for some of the best pizza in town (courtsey of Fleet Feet and Select PT) - and beverages.
During the social hour, we will have tables set-up for each of the watch companies so you can look at their product more closely. Additionally, the doctors and representatives from HEAT, the Glastonbury River Runners, Team Training New England, Newington Bike, Jane Doe No More and Anytime Fitness will be in attendance - and everyone will be encouraged to wear a nametag with your training pace and goal races to make it easier to find training partners and coordinate rides/hotels to out-of-town races (like the VT Marathon). We will also use this event to kick-off our Saturday morning Meet-Up run/walk.
Plan to learn a little - and have A LOT of fun! Isn't that what training is all about? |
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Run/Walk Meet-Up Group: Saturday's at 8am
(starts March 26) |  |
Beginning on Saturday, March 26, we will open our doors at 8am to runners and walkers looking to meet-up with others. We will have a place to hold your keys and change of clothes, as well as provide a bathroom, water and a book of routes ranging from 1-18 miles for you to select from. Our goal is to help match people of similar paces and training distances so no one has to run alone.
There is no charge to participate in the Meet-Up. If you already have a group of friends you run with, you can still take advantage of using Fleet Feet Sports as your meeting location from anytime between 8-10am.
For more information, check our official "Meet-Up" group web site. |
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Pub Crawl Gone Healthy
Sun, March 27; 12-3pm |  |
We have teamed with Cross Fit Relentless, West Hartford Yoga and Lululemon to create a "healthy" pub crawl - where instead of drinking and crawling to area pubs, we will run/walk to various studios and workout.
Registration begins at 11:45am at Cross Fit Relentless. At high Noon, our Cross Fit workout will begin. Then, Fleet Feet Sports will lead everyone on a run/walk to West Hartford Yoga where we will end our trifecta workout with a rejuvenating yoga class. In between workouts, we will have energizing snacks to keep you fueled and ready for the next challenge.
This FREE event is Sunday, March 27 from Noon0in. To RSVP, email Jeanne at Lululemon. Please put "Pub Crawl RSVP" in the subject line and let her know you found out about it from Fleet Feet. |
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Outdoor Track Spike Night
Wed, March 30; 7-9pm |  |
Join us for our Saucony Spike Night for food, free gifts, discounts, a Spike Clinic and expert fitting for your racing and training shoes. It's a fun way for you and yuour team to get psyched about the upcoming season, check out the competition and get the gear you need at a discount. Plus, the team with the highest percentage of athletes visiting the store during Spike Week will win a season's supply of Gatorade!
To prepare for this event, we have brought in a huge selection of trainers and spikes (sprint, mid and long distance). In addition to running events, we now carry jumping spikes and shot-put/javelin throwing shoes.
Can't make it March 30? No problem, just come in between now and April 3 and say "I want my Spikapalooza Discount" to get 10% your trainers and/or spikes. |
| Nutrition Seminars |  | |
If you missed Holistic Health Coach Linda DiBella's talk on "Eating for Energy" at the store, mark your calendar for Wednesday, March 23. Learn how to fuel your body with the foods that will supercharge you and your training. The following Wednesday (March 30), she will give another talk that discusses the toxins we're exposed to and how to minimize their effects on us.
To learn more about either seminar, click here.
Both talks are at Bikram Yoga in the Valley from 6:45-7:45. Cost is $25 for one or $40 for both. To register, contact Linda via emailor phone at 860-217-1663.
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| Wed Night Fun Runs
6:30pm (at the store) |  |
Join Duncan & 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.
Meet at the store. Now that it's dark, you must wear at least one piece of reflective gear - and traction aids are strongly recommended. We have some vests, bands and jackets you can borrow, but it's first-come, first-served so come a few minutes early if you need to borrow something.
Note: Fun Runs are canceled during snowstorms and when roads/sidewalks are too icy and dangerous. Check our Facebook page on Wednesday's for status of run.
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| Thursday Night Track Workout |  |
The Track is Back (well, almost!). As long as Mother Nature continues her warming trend, our first Track Workout of 2011 will be on Thursday, March 24 - 6:30pm at Saint Joseph College Track. Please park in the upper parking lot (NOT the O'Connell Gym lot or we risk losing our permit to use the track).
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.
Can't make it to the workout, email Schuyler to subscribe to his Weekly Workout email. |
| We're 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.
Check out our page by clicking here. |
| Return Policy |  |
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! |
| FREE Injury Hotline/Email |
 1-877-MOBL-MED (1-877-662-5633) -or- Our friends at Select Physical Therapy have set-up a FREE injury hotline to answer your questions about prevention and treatment of common athletic injuries or conditions. You can call or email anytime to ask a licensed athletic trainer (usually my friend Eleni will answer) about your injury.
Depending on the severity of your injury, you may be given instructions on how to care for your injury at home or be directed to one of Select Physical Therapy's 30 clinics in CT for a free evaluation.
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