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There are two ways to determine when it is officially spring in CT. Astronomically, spring occurs when the earth's axis starts to tilt again towards the sun (on the spring equinox, the center of the sun and the earth's equator are in perfect alignment) which leads to longer days and warmer temperatures here in the Northern Hemisphere. Observationally, though, you know it is spring when the number of runners and walkers outside increase tenfold as the masses break free from their treadmills.
In addition to the fresh air, free Vitamin D and the ever-greening scenery, one of my favorite aspects of running outside is naming the routes I run. It helps me keep track of my training and compare past runs because there is nothing like a course PR to make your day. Of course, as I get older and slower, the only way I can PR is to come up with new routes.
Ask most runners and they will tell you that route naming is serious business. We name them after landmarks, distances, running partners or funny incidences that occurred during the run. I love coming up with appropriate, descriptive names. Here are some of my personal favorites:
2 Vistas: Named because you run up two hills that each have an incredible view. I was all proud of my unqiue name until I realized the road to one of the hills is called Vista Way. Guess the developers had the same thought as I did.
All Right*: Not only was I satisfied with the loop when I finished it, but it consisted of all right turns...and one left turn (hence the asterisk).
HaHa! which stands for "Hard A** Hills, Argh": The course is comprised of several grueling hills that seem to mock me as I attempt to conquer them.
Maurice's Loop: My sister named this one after one of our favorite peeps who lives near us. The confusing thing is that Maurice doesn't live along the loop - but somehow the name stuck.
Tour de Bloomfield: I hate repeating any part of a course - even on my long runs. This run clocked in a 15 miles and included most every street in Bloomfield. I didn't realize that Bloomfield is so big.
Gu's Revenge: This is the newest run in my log book. It is named because a package of Gu energy gel "regifted" itself to my running partner at the end of our run. At least it was a flavor she liked...
What fun names have you created for your courses? Post them along with how they earned their name on our Facebook page and win a Fleet Feet Sports pint glass!
Be Fit,
Steph |
| Schuyler's Shoe Review - Streak II |
For minimalist runners and racers, the new Pearl Izumi Streak II blows away the previous version with one of the most extreme updates in the brand's history. The shoe almost redefines streamlined, dropping midsole height by over 20% and weight from over ten ounces to under eight. While the old Streak was a great marathon racing flat or workout shoe, the update provides enough cushion for those tasks while being light enough to PR in the 5k. The lower heel makes the shoe more efficient for midfoot and forefoot strikers as well.
 Taking the Streak II out for your summer triathlons won't leave them waterlogged. The shoes feature built-in drainage through the midsole along with a vented mesh upper that will keep your feet dry and cool. The forefoot is open mesh with few overlays, allowing for a natural foot flexion. Blown rubber on the outsole gives a perfect mix of grip and light weight.
 Many months back, I was given an early prototype of the Streak II to try. With over 400 miles of training runs, workouts and races, the shoe held up to everything I could throw at it. I even took it on a few trail runs, and this road shoe felt almost as good as my regular trail trainers. What makes me even more excited is the trail version of this shoe, the Peak II, will be in stock soon with a gritty tread and rock protection for the lightest ride on all terrain.
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Amy Gear Corner | |
 Infinity Jacket: The sun may feel warm, but that wind is definitely chilly and snow is in the forecast Thursday. Definitely wind breaker weather. Fortunately, we just got in a fantastic jacket from Pearl Izumi that will keep you comfortable AND lookin' good! This jacket features ELITE Barrier fabric that is windproof, water-resistant and breathable so it protects you from a wide range of weather conditions. It also features perks like an internal hand mitt, a zippered arm pocket with headphone cord hole and reflective elements for low-light visibility. Best of all, this slimming black jacket features cool turquoise and lime green accents for added style and flair!
 Infinity Split Short: Ladies, shake off these cold temps with a new pair of snazzy, fast shorts! This short combines great fit, performance and mobility, while looking sharp thanks to reflective squiggles that add a little pizzazz. The shorts come in grey with pink, black with green (matches the jacket!) and a solid black. The fabric is super lightweight and contains Minerale for excellent moisture transfer, faster dry time and odor absorption. With its stretch draw cord, and zippered back pocket, this is your go-to race short!
 Infinity In-R-Cool Short Sleeve Shirt: Pearl Izumi has taken cool to a new level with their new tees for men and women. These shirts actually cool your skin by a few degrees while you exercise thanks to a special fabric called In-R-Cool and strategically placed Direct-Vent panels. The durable fabric is ultra-soft and lightweight making it a fantastic option on warm and humid days. Of course, leave it to Pearl Izumi to add some stylish reflective elements to the shirt to make it look as cool as it feels.
 Moving Comfort's Betty Bermuda: I want this short- plain and simple. So do Sarah and Noelle so you should come in before we buy them all. This cute, long short features a relaxed fit with a touch of stretch is perfect for walking, climbing, traveling or just chilling. It is flattering and comfortable thanks to a wide knit waistband, draw-cord, zip hand pockets and a sharp stormy grey color. What more can you ask for?
 Brooks Nightlife Mesh Cap: Need a hat to protect you from the sun during the day, but also reflects by night? Check this cap out! It is lightweight, wind and water resistant, reflective and breathable! One size fits all and it has an adjustable back-strap for the perfect fit. Dawn or dusk, Nightlife caps keep you visible and safe. The white with yellow or green is super sharp-bound to make you look like a pro!
 Nike Swoosh Sweatband: Classic & Old School. It doesn't get much better than a terrycloth sweatband to keep sweat and hair out of your eyes so you can perform at your best. Available in black, white and red.
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| Movie Time! |
"This inspiring documentary shows us how powerful the human spirit is and how after immense struggle comes an even greater elation."
-Deena Kastor (Olympic Medalist)
We're all running a marathon one way or another. Whether it is staying afloat as a single, working parent, battling a disease or trying to conquer a fear, it all involves a fight. Join us for an unforgettable inspirational story about a 57-year-old man who ran 75 consecutive marathons in 75 consecutive days. The award-winning and critically acclaimed documentary MY RUN is coming to the Buckland Hills 18 IMAX Theater for an exclusive one night premiere event on Thursday, March 31st at 7:00pm.
Terry Hitchcock battles the grief of losing his wife to breast cancer by setting out on a journey to bring awareness and a voice to the struggles faced by single parent families and their children. Narrated by Academy Award winner Billy Bob Thornton, this powerful and uplifting documentary exemplifies a commitment to something greater than yourself and achieving something deemed impossible.
Advance tickets are on sale now here. A portion of the proceeds from the MY RUN Premiere event will benefit the Livestrong Foundation.
Learn more about the movie and watch the trailer here. |
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Featured Event: Spicy Green Bean Run Diva Run |
The Glastonbury River Runners are hosting another 5k and this one aims to help women and men of all ages find their inner diva! The Spicy Green Bean Run Diva Run will be held on Sunday, April 3 at 9:00am at Riverfront Park in Glastonbury. This race features a 5k run, 2 Mile walk and a quarter mile fun run for kids. All proceeds benefit the Team Towanda Foundation (www.teamtowanda.org ) and their fight against breast cancer.
Entry fee is $25 and includes a free t-shirt for the first 150 pre-registered runners or walkers so don't wait until race day to sign-up. The first 3 female finishers in each age group will win an award (there will be additional awards for the men too).
Register online here or click the logo above for more information. |
| 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 | |
Congratulations to our Winter 2011 No Boundaries Class - over 80 RUNNERS strong (yes, you are runners now - yeah!!). We are so proud of your accomplishment - and you get the award for the most hard-core group ever training in all the ice, snow and cold.
Want to see yourself in a picture like this? Join one of our No Boundaries programs (including one that takes place downtown - skip the rush hour traffic and run with us). 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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Pre-Workout Nutrition
By Aubrey Schulz | |
As runners we think a lot about our training. We map out the terrain and aim for a certain mileage and intensity. Do you give as much thought to what you eat and drink before a workout? What you consume before your run prepares you for the upcoming workout.
It is important to properly fuel up before a run. You can optimize your performance with the foods you eat before an event. Eating a meal helps prevent hunger pains, restocks your liver's stored carbohydrate (glycogen) levels which fuels your brain and provides energy for workouts lasting longer than an hour. Overnight our stored carbohydrate levels drop and eating before a morning event tops them off. Hydration levels also decrease overnight.
Consuming fluids as part of your pre workout routine reestablishes normal body fluid levels. Eating before exercise also prepares your body for recovery after the workout. Since neglecting that pre workout meal impacts your performance both during your training and after, it is critical to get it right. So when and what should you eat?
Consideration should be given to the timing of your meals. Eat too early and you'll be hungry and without the needed energy supply. Eat too close to the workout and your body won't have time to empty the meal from your stomach, which can lead to gastric distress. A good guide is to eat about 150 calories for every hour before the workout begins. So if you are exercising in three hours, 450 calories is a good target. The closer to your workout you eat, the fewer calories you should consume. There needs to be an adequate amount of time for the food to leave the stomach and enter the intestines. Once exercise begins and the intensity ramps up, your blood supply is directed away from your digestive system and towards your muscular system, to move your body, and your skin, to regulate your body temperature. A fast 5k places more stress on the body than steady, long run.
The type of foods you choose matter too. Since proteins, fats and fiber are slower to digest, it is best to eat them farther away from a run. Carbohydrates provide the best source of energy. They are digested and absorbed easier. However, not all carbohydrates are created equal. Certain carbohydrate rich foods are slower to release their molecules of glucose into the blood stream. Foods that fall in this category include brown rice, beans, sweet potatoes, yogurt, eggs, milk, apples and pears. Breads, bagels, waffles, and most breakfast cereals are at the other end of the spectrum. Glucose quickly floods the bloodstream and spikes blood sugar levels. When these foods are eaten the body works to correct these elevated levels. In an upcoming article, I will address this quality of foods, known as the glycemic index and how it relates it to meal selection for runners.
Pay attention to hydrating pre workout. Aim for twelve ounces of fluid an hour leading up to your workout. Avoid entering your workout in a dehydrated state. Your performance will suffer because it is very difficult to drink enough during exercise to replace what you lose through sweat. Unless you are depending on the calories for a pre workout meal, water is an adequate hydration selection.
When choosing what to eat you must think about your body's own unique system. Consider a food's nutritional content and practical issues like taste, portability, cost and gastrointestinal comfort when deciding what to eat. Experiment during training because you don't want any surprises on race day. That's the time to reach for your tried and true meal.
Some suggested pre workout meal ideas: Fruit with eggs (choose low fiber fruits like bananas, peaches, watermelon), applesauce with protein powder, non dairy smoothie with fruit juice, energy bar with protein, sweet potato hummus with homemade pita chips (see recipies here).
Being mindful of your pre workout nutrition can help boost your workout performance. The timing and the type of foods you choose have an impact. Experiment during your training runs to see what works best. You might discover something new in the process.
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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 30 @ 6:30pm
Fun Run
3-5 Casual Miles
All abilities welcome
Wed, March 30 @ 7-9pm
Outdoor Track Spike Night
Food, Fun & Discounts on your spikes & trainers
Thurs, March 31 @ 6:30pm
Track Workout
at Saint Joseph College
All abilities welcome!
Thur, March 31 @ 7:00pm
No Boundaries & 10K
"Meet the Coaches"
Information Meetings
Sat, April 2 @ 9:30-11am
FREE Injury Assessments
by Select Physical Therapy
Sat, April 2 @ 8am
Run/Walk Meet-Up
Meet New Training Partners
All abilities welcome!
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
Wed, April 6 @ 6:30pm
Fun Run
3-5 Casual Miles
All abilities welcome
Thurs, April 7 @ 6:30pm
Track Workout
at Saint Joseph College
All abilities welcome!
Tues, May 3 @ 5:30-8:30pm
Fashion Show & Expo
at the Pond House
$35 - RSVP here
Sat, April 9 @ 8am
Run/Walk Meet-Up
Meet New Training Partners
All abilities welcome!
Sun, June 19 @ 8-11am
8 Furlongs Classic
Mile Race thru WH Center
Free Nike Tech-Tee
Register here |
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FREE Injury Assessments
Sat, March 2 - 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 16).
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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. |
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Fashion Show & Expo
May 3 - at the Pond House |  |
We've partnered with Newington Bike to reschedule our Spring Fashion Show. This time, we're upping the classiness and holding it at The Pond House in Elizabeth Park on Tuesday, May 3rd from 5:30-8:30pm. The event will feature the latest in swim, bike and run apparel and accessories from companies like Brooks, Pearl Izumi, Louis Garneau, CEP Compression, Timex and Tifosi. Therapeutic Bodyworks, will be giving free massages - ahhhhh!
While previewing the spring lines and mingling with friends old and new, we will dine on the Pond House's delicious hors d'oeuvres and desserts and enjoy unlimited beverages from the open bar. We hope they have UCAN Recovery drinks on the menu to top off the evening so we can be productive in the morning...
Dress code for the evening is "athletic". Everyone is encouraged to wear their favorite run, bike or tri apparel: contemporary or retro, coordinated or clashing. Prizes will go to the best, worst and most-interestingly dressed attendees. We will also be selling raffle tickets for a chance to win some awesome gear to benefit relief efforts in Japan.
Tickets are just $35 in advance (or $40 at the door) and include food, drink and one raffle ticket (additional tickets are $5 each or 3 for $10). Purchase them online hereor stop by the store. All ticket and raffle prize proceeds will be donated to relief efforts in Japan. For more information, email Kate.
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The 8 Furlongs Classic
One Mile Race & Nike High School Elite Mile |  |
Join us from 8-11am on June 19 in West Hartford Center for a one mile road race with a party atmosphere!
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 is the last time you raced it? Which is why 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 Father's Day with the first of 9 waves kicking off at 8am. In addition to a family wave, men/women's master waves, men/women's open 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 (overall and age group) will walk away with significant cash or Fleet Feet gift certificates. So brush off your racing flats and start training.
Join us for what promises to be THE racing event of the summer.
We'll see you at the Classic! |
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Run/Walk Meet-Up Group: Every Saturday at 8am |  |
Every Saturday 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.
Attention Walkers! Join our Calhoun Walk Club and train to walk the Jim Calhoun Cancer Challenge Walk on June 11. Top fundraisers will attend a UCONN men's basketball practice and meet Coach Calhoun. Go Huskies!
For more information, check our official "Meet-Up" group web site. |
| 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.
Note: Fun Runs are canceled during snow and thunder storms 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 |  |
Track Workouts are Back!
Join us every Thursday - 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).
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. 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. |
| 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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