Be The Movement

THE EXTRA MILE

Issue #93

 

 Dec 20, 2011

Holiday Workout

Happy Holidays!The holiday rush is officially in full-swing. To get everything done, my workouts are usually the first to be sacrificed. I justify this because holiday preparation is like a core workout sprinkled wit a dash of endurance training:

 

There are heavy packages to lift, hold and carry excessive distances since the only parking spots available are the ones ½ mile away. Sprints to run as you dart from store-to-store and up-and-down the aisles of the grocery store looking for obscure items like marshmallow fluff (fyi - it's next to the peanut butter). And who needs yoga class when decorating requires you to squat, stretch and balance on one leg? It's no wonder we're exhausted at the end of the day.

 

But like training for a race, all that preparation pays off as you celebrate a miracle, enjoy time with family and friends, make someone's day with the perfect gift, eat marvelous homemade goodies, go for an unrushed run (followed by a steaming mug of Bailey's spiked coffee) and catch-up on a little sleep - preferably a nap in front of the fire. Whether you celebrate Christmas, Hannakuh, Kwanzaa or the end of another year, I wish you a joyous holiday that warms your heart and soles!

  

Be Fit,

Steph

Schuyler's Shoe Review: Brooks Pure Project

Schuyler

Brooks was a late-comer to the minimalist running shoe party, and many thought they would never show up at all. It turns out that they were more than just fashionably late. Their new PureProject line shows that they took the time to evaluate, research, and craft a range of minimalist shoes that are more than just a lower heel and a flashy set of colors.

 

Brooks Pure ProjectThe PureProject takes an approach that is both unique and uniquely Brooks: that a minimalist shoe should be built with as much consideration of biomechanics as a traditional running shoe. The heels of the PureFlow and PureCadence are more rounded than most shoes. This inverted "Ideal Heel" promotes a shift of body weight forward, subtly encouraging a midfoot strike without punishing heel-strikers. Toe flexion through the midsole and outsole allows the toes to function individually.

 

Brooks PureCadence - WomenThis construction is like the best of both worlds: the extra mobility of a five-toed shoe with the fit of a traditional shoe. Both the PureFlow and PureCadence feature a midfoot Nav-Band, which holds the foot onto the shoe. This ensures that your foot will function with the shoe as one efficient, natural unit.

 

Brooks PureFlow - MenLike many minimalist shoes, the PureProject shoes feature a 4mm drop from heel to toe. The PureFlow is soft, flexible, and great for a neutral foot. Outsole pods allow for natural movement regardless of foot-strike. Cushioned enough for more efficient runners to use as a day-to-day trainer, others can cycle this in with a more traditional neutral shoe to work on form and strengthening.

 

The PureCadence packs an unbelievable amount of stability into a sleek package. The shoe is posted similarly to Nike LunarGlide, with a diagonal post that provides for a more gradual transition and a softer feel under the arch. Over-pronated runners looking for a lower-profile shoe now have another option alongside the Saucony Mirage. Like the rest of the Brooks line-up, both shoes feature DNA cushioning, a technology that runners love for its unprecedented energy-return.

Amy's Gear Corner

Nike 'Pro Combat' CaprisCrazy Capris (women): Attention all who love bright and fun prints! These wild capris from Nike's Pro Combat line support, flatter, wick and provide supreme mobility - all while adding flair to your workout wardrobe. Wear these on their own or under shorts and bring some color to the winter doldrums. Two prints available: super hero-worthy sublimated red/blue and purple leopard. Perfect for the high school athlete!

 

Pearl Izumi Base LayerPearl Izumi Base Layers (men and women): I got super-chilled on my long run and could have used these base layers from Pearl Izumi. The top is made of a thermal fleece fabric, providing insulation and moisture transfer while the pants feature P.R.O. Transfer fabric with Minerale technology to keep you warm, dry and odor-free. I love how thin they are so you can even layer them under tights. Regular long johns don't have a chance when compared to these rockin' pants. Whether you run, bike, ski, skate, snowshoe or are headed sledding with the kids, make sure these are your first layer.

 

Knuckle LightsKnuckle Lights:   At first I was a bit skeptical when I first saw these, but was curious enough to test them during last Wednesday's fun run in the dark. I have to say that I really liked them - and so did the runners around me since they lit our path and made us more visible to traffic. The lights features stretchy adjustable silicon straps that loops onto your hands so you don't have to grip/hold them. Several times on the run, I flicked my hands back when there were cars behind me and as a result, they saw me and gave me more room. The extra-wide flood beams moved with the natural motion of my arms and they didn't feel cumbersome or bulky. Each set comes with two lights, one for each hand!

 

Honey Stinger NutritionHoney Stinger Chews and Organic Waffles: We now carry Honey Stinger! These products are dangerously good. Meaning, you will want to eat them all the time, not even within the "workout window". Several months ago when the staff received samples, we fought over the last pack - and we are usually a generous, sharing bunch! We didn't even need Lance Armstrong's endorsement to know it was a tasty and nutritious product that we wanted in our store ASAP! The waffles are inspired by a European snack Lance adored and go great with a steaming mug of coffee. I have used the chews on several occasions and like the flavors and the texture. They deliver carbohydrates evenly to keep blood sugar levels in check. Come see what all the excitement is about and try a new way to fuel!

 

Holiday Sweaty BandsHoliday Sweaty Bands: Just in...Holiday Sweaty bands! We just received an assortment of holiday-inspired Sweaty Bands. As Steph says, "You will be sparkalicious!" We have glittery ones and many with red, green and white designs. There are several with winter themes too! Come get them before they disappear!

 

Road ID Gift CardRoad ID Gift Card: Last, but not least, the Road ID Gift Card is a great gift for both the athlete and non athlete in your life. We have $20 and $30 gift cards available. This smart purchase not only looks good, but it can save lives. In the event of an accident, if the person with the Road ID can't speak on their behalf, their Road ID will. It is available in 6 different styles. As Road ID says, "It's not just a piece of gear - it's peace of mind." Ask us for a "Free Shipping" coupon to go with your card and save even more!

Holiday Gift Ideas
Holiday Wish ListStaffers Kate, Schuyler and Todd put together these fun lists of gifts for the various runners in your life:

Winter Training Programs: 5k & (new!) 5 Mile

Run Motivated

Don't train alone in 2012 - join one of our training programs geared for those who want to learn to run and those who want to challenge themselves to go beyond a 5k. Despite the chilly conditions, our winter program is usually one of our biggest and most fun training groups featuring people of all shapes, sizes, ages and abilities.

 

Last year quite a few graduates of this program went on to complete not only a 10k - but a half marathon. Just think - you could be one of those crazy runner people this year! It's not as intimidating as it sounds. It's all about putting one foot in front of the other. It doesn't hurt that we have wonderful, caring coaches and a proven training plan. Chances are you'll make new friends and might even find a running partner to make running more fun than you ever thought it could be.

 

This January we are offering three programs: two 5k No Boundaries Programs sponsored by New Balance (one is geared for those new to running, while the other is for those who have recently run a 5k and want to run faster - or can't resist the fun of running with a group) and a 5 Mile Training Program. In addition to offering programs from the store in West Hartford Center on Saturday mornings at 9am, we are pleased to announce that we will also host both the 5 Mile and 5k training programs downtown in Bushnell Park on Monday evenings at 5pm.

 

Yeah Mom!First practice for the West Hartford/Saturday programs will be January 7. First practice for the Downtown/Monday programs will be January 9. All programs will last for 10 weeks. The 5 Mile Training Program will culminate with the Shamrock Run in Bristol on Saturday, March 17, while the No Boundaries 5k program will end with the Max O'Hartford 5k on Sunday, March 18.

 

The $95 program fee includes 10 coached group runs (plus optional runs during the weekday) with guidance on proper form, a proven training plan that incorporates optional run/walk intervals, technical team shirt, a weekly e-newsletter to motivate and educate, a sweet running jacket for first-time participants who finish the program and a whole lot of fun and camaraderie!

 

To learn more, plan on attending our "Meet the Coaches/Info Night" on Wednesday, January 4 at 7pm (at the store).

 

To sign-up now, click on the program you want or come into the store.  5 Mile Program   or    5k No Boundaries Program

 

Looking for a Half Marathon or Triathlon Training Program? Those programs will start in March - stay tuned for details.

Spiced Pecans

By Aubrey Schulz 

Get Out & Play - & Soak-up Vitiman D

Last week at my monthly Fitness Squared (formerly the Taking Care Center) cooking demo, I prepared this recipe for the attendees. I like this recipe for several reasons. It's a tasty, sweet and spicy homemade gift that looks festive, dressed up in a decorative bag with a bow.

 

Unlike most holiday treats, this is low in sugar and gives something back. Protein, fiber and antioxidants are found in nuts. Researchers found that individuals who regularly eat nuts have a reduced risk for heart disease. The FDA's health claim is linked to the following types of nuts: almonds, hazelnuts, peanuts, some pine nuts, pistachios, and walnuts. Nuts are high in calories, so make sure you limit your consumption to 1 to 2 ounces.

 

In about 35 minutes, you will have a lovely treat to pass along to your friends or your favorite training partner.

  

Ingredients:

  ● 1 egg white

  ● 2 Tablespoons agave nectar or honey

  ● 2 cups raw whole pecans or other favorite nut

  ● 2 teaspoons chili powder

  ● 1 teaspoon ground cinnamon

  ● 1 teaspoon sea salt

  ● ¼ teaspoon cayenne

 

Directions:

  1. Preheat oven to 300. Line a baking sheet with foil
  2. In a large bowl, lightly whisk egg white
  3. Whisk in agave nectar
  4. Stir pecans into the egg white mixture to coat evenly
  5. Add spices and stir until evenly coated.
  6. With a slotted spoon, transfer nuts to baking sheet
  7. Bake for ~25 minutes, until the pecans are browned and coating is dry.
  8. Cool completely and store in an airtight container.

Source: Dorie Greenspan's Around My French Table

 

Check out my blog for another holiday recipe: Zesty Festive Truffles. Plus I've shared Christmas songs to build a themed running playlist for your next long run.

 ----------------------------------

Aubrey Schulz is a certified nutrition and triathlon coach with Get Out N Play (and will be HEAT's new president in 2012!). Aubrey works with clients to help them reach their nutritional and athletic goals, both in the kitchen and out on the road.

STORE HOURS

 

Mon-Thurs: 10-7

Fri: 10-6

Sat: 10-5:30

Sun: 12-5

 

Dec 24: Closing at 3pm

Dec 25:  Closed

Dec 31: Closing at 3pm

Jan 1:  Closed

 

Phone: 860-233-8077

www.fleetfeethartford.com

EVENT CALENDAR

 

All events are at Fleet Feet Sports unless otherwise noted.

Wed, Dec 21 @ 6am

 Morning Fun Run

3-5 Casual Miles

All abilities welcome

 

Wed, Dec 21 @ 6:30pm

 Ugly Sweater Fun Run

Wear Your Uglist Sweater

Bring a treat to share!

3-5 Casual Miles

All abilities welcome

 

Sat, Dec 24 @ 8am

 Run/Walk Meet-Up

Meet New Training Partners

All abilities welcome!

  

Mon, Dec 26 @ 6am

Morning Fun Run

3-5 Casual Miles

All Abilities Welcome

 

Wed, Dec 28 @ 6am

 Morning Fun Run

3-5 Casual Miles

All abilities welcome

 

Wed, Dec 28 @ 6:30pm

Evening Fun Run 

3-5 Casual Miles

All abilities welcome

 

 Wed, Jan 4 @ 7pm

Winter Training Program

Meet the Coaches/Info Night

Beginner 5k & 5 Mile Programs

 

Sat/Sun, Jan 7-8

Grand Re-Opening Celebration

Fun Run/Walk, Shoelace Cutting Ceramony, Specials

Contests, Prizes & Treats!

 

Tues, Jan 31 @ 6:30pm

Newton Natural Running Clinic

FREE!

Swim-Bike Workouts
Swim Bike

Cornerstone Aquatics invites you to beat the winter blues with a swim-to-bike brick workout.

 

This special 12-week session begins Sunday, Dec 4 and concludes on Feb 26 (no classes on 12/25 or 1/1). Classes run from 6:15-8pm and consist of a 45 minute swim and 60 minutes of cycling.

 

Your coaching crew includes Fleet Feet staffer and swim instructor extraordinaire, Kate Alexander, Team Training New England's Lynne Tapper and Ray Fairchild.

 

Classes will teach you how to:

  • Transition from being prone to upright in a comfortable environment
  • Train your body to minimize fatigue and maximize confidence
  • Become more comfortable and efficient in the water and on land
  • Improve speed, endurance, and technique (including open-water and cycling cadence)
  • Race-specific training and tips from experienced triathletes 

Cost is $240 for Cornerstone members and $300 for non-members. You can also drop-in for $30 (members) or $36 (non-members). Each participant should bring their own bike and indoor trainer.

 

For more information or to sign up, check out Cornerstone's web site. 

Newton Natural Running Clinic - FREE

Tues, Jan 31 @ 6:30pm

Newton Natural Running

Newton Running Educator Michael Blanchard hosts a monthly clinic on Natural Running every fourth Tuesday of the month at 6:30pm - though, for January, the clinic will be on January 31. This free clinic is designed for those who have recently purchased a pair of Newton Running Shoes or are interested in trying the shoes out (Mike will have shoes available to demo).

 

During the FREE clinics, Mike will cover the basics of foot biomechanics, how to achieve natural running form and explain the science and technology behind Newton Running shoes. Learn how you can run faster, stronger, more efficiently and with less injury.

Wed Night Fun Runs
6:30pm (at the store) 
Fun Run Crowd

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 is dark when we run, please wear reflective gear and lights so everyone is seen and safe! 

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.
Thursday Night Track Workout
Track Workout

Track workouts are on hiatus until the Spring - but email Schuyler to receive his Weekly Workout email so you can still get your speed-fix in!

Run/Walk Meet-Up Group: Every Saturday at 9am

Meet-Up Group logo

Every Saturday we will open our doors at 9am 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.

FREE Injury Assessments

Select PT Hotline

Injured?  Don't know whether you can run/play sports or if you should really see a doctor?  Contact the Select Physical Therapy Free Injury Hotline.

 

The hotline is staffed by Stacy, Select PT's Sports Medicine Director and licensed athletic trainer, who, depending on the severity of your injury, may give you instructions on how to care for your injury at home or direct you to one of Select Physical Therapy's 30 clinics in CT for a free evaluation. 

 

Call or email Stacy at Select's FREE Injury Hotline:

 

1-877-MOBL-MED

(1-877-662-5633)

Injured Runner
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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!
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Buy 3, Get 1 Free

What better gift to stuff a stocking, than socks?!  Use this coupon to receive your 4th pair of socks FREE when you purchase any 3 pair (least expensive sock is the free one).  You can mix-and-match styles, colors and sizes. This coupon may not be used on previous purchases and may not be combined with other discounts or offers, except your $15 Personal Reward vouchers.

Go green and show us this coupon on your phone instead of printing it out!
Offer Expires: Saturday, December 24 , 2011