I'll admit it. I don't always like to run. Some days I just want to have a calm morning that doesn't involve getting up earlier and rushing to squeeze in breakfast and a shower before I need to be productive. Of course, the opposite effect of what I intended usually happens: I'm less productive on the mornings when I don't run, squandering away those "extra 30 minutes" doing who knows what. Not to mention my bad mood because I can't justify coating my breakfast banana in chocolate peanut butter.

While I run to stay healthy and satiate my sweet tooth, the main reason I run is the mental boost l feel afterwards. That "I am unstoppable" feeling that melts obstacles in your way, allows you to multi-task like you are actually four people in one and be more like my dad whose motto is "don't worry, be happy".

Some days I need a companion to coax me out the door for a few miles. Other days, it's the challenge of surviving the elements that motivates me. Like this past Sunday when my home weather station registered 6.4 degrees. With a forecasted high only in the teens, I knew that delaying my run would only increase my chances of not running at all. Plus, I was eager to duel with Mother Nature in my version of the reality-TV show Survivor. Between my meteorological knowledge and a closet full of high-tech cold-weather running gear, I was confident that I could outwit, outplay and outlast.

My battle gear consisted of fleece tights under wind pants, a cozy Nike thermal fleece hoody under a lightweight North Face running jacket I'm lucky enough to product test featuring "Flash Dry" technology, my Icebreaker Merino "flexi-chute" that works as both a hat and neck gaiter and my double-layer Brooks Mittens. My sister and I chose a route that headed into the wind first which meant that the initial 5 minutes were bracing. I thought my eyeballs (the only skin exposed) were going to freeze, but then the magic of running kicked in.

My body started producing heat and my clothes wicked away the moisture, creating a thermo-perfect environment. I swear that I was so toasty warm the wind felt like a refreshing cool breeze. I thought maybe the temperature had warmed-up, but then I noticed that my mittens had chunks of ice where I had wiped my watery eyes and nose on them and that the normally rushing creek was frozen.

As we ran by a pasture, the huddled cows looked at us inquisitively as if to say, "Do you know how cold it is out here? You must be crazy!" My sister and I looked at each other and started laughing. We picked-up the pace and powered-up the hilliest part of the course, feeling smug and invincible. Mother Nature had been conquered. The thrill of victory lasted through Monday evening - just in time for Mother Nature to provide another shot of motivation this morning: SNOW!

Be Fit,

Steph

Fuel Belt R20 Revenge Hydration Belt: Just in-Fuel Belt's new one-size-fits-all hydration belt-perfect for winter marathon training! The R20 combines the proven Helium-style belt with newly designed molded holsters for easy handling. We love how you can use one hand to access the water bottle. This belt holds two 7-oz bottles. With its Velcro closure, it's easy to adjust on the run and the streamlined design is sleek, yet durable and comfortable.

Winter Undies (Men and Women): Yowza! Cold bum? Winter running means layers, but don't ruin your perfect high-tech layering system with a pair of cotton underwear that soaks up sweat like a sponge to keep you cold and wet. We've got great options for men and women including both synthetic and natural fibers as well as briefs and boxers.

Brooks Thermo Boxers (Men) & Boy Shorts (Women): Super-soft thermal fleece with wind-blocking makes these the go-to undie when Mr. Cold Meiser takes the stage. This non-bulky base layer features a non-bulky plush waistband which makes it easy to layer and doesn't restrict movement even at top speeds. Best of all, the compression like fabric panel, insulates your back side, equating to toasty buns! No chafing here; the flat locked seams take care of this bothersome issue.

Brooks Equilibrium Boxer & Briefs (Men): Does the thought of fleece make you sweat? Try this great under layer from Brooks that are far superior to cotton tighty-whities. The soft Equilibrium fabric transfer moisture and excess heat away from your skin so you stay comfortable in both the winter and summer. For added wind-protection, both styles are available with a wind-blocking front panel. The soft elastic waistband provides a comfortable fit that is perfect on the run, on the bike, in the gym or skiing.

Icebreaker Merino Underwear (Men & Women): If you read our last issue, you know we are huge Icebreaker fans. Their 100% natural Merino wool comes from super-tough sheep in the Southern Alps of New Zealand where they have to deal with scorching heat and bone-chilling cold. It makes this wool some of the highest quality in the world. Unlike the wool of your youth, these ultra-fine strands are soft, luxurious, and never itchy - not to mention moisture-wicking and odor-stopping! If underwear could be amazing, it would definitely be Icebreaker!

CW-X VersatX Support Bra (Women): What happens when you combine the compression-expertise of CW-X with the fabric and fit-expertise of Walcoal (the world's largest manufacturer intimate apparel)? Amazing sports bras! For several years one of our best-selling bras has been the CW-X Xtra Support Bra for fuller figures. Now B and C-cup ladies can enjoy CW-X's 5-point Targeted Support Web that reduces bounce and features a fully adjustable back and shoulder closures. It's balanced support, comfort and adjustability in a flattering silhouette - and fun hot pink color!

Essential Long-Sleeve Half Zip (Women): Freshen-up your running wardrobe with this clean white half-zip that performs as well as it looks. It is absolutely perfect alone in chilly weather and fantastic in cold weather as a layer. It has a long zipper for great ventilation and a super-cozy "peached" fabric finish. The semi-fit is flattering, while the side zip pocket, reflectivity and articulated sleeves make this a high performance top. Best of all, it has thumbholes! Well, at least in my opinion, tops with thumbholes get bonus points! This top was named as a Top Fall Gear Pick in 2011 by Active.com.

The sporting world has been abuzz with news of "functional movement analysis" and "core conditioning". It's a training philosophy embraced by professional teams like the Atlanta Falcons and the Indianapolis Colts and is becoming more prevalent among endurance athletes like runners, cyclists and triathletes who strive to get faster and more efficient by targeting inefficiencies and developing a strong core.

As we designed the new store, we knew that we needed a special space to offer a higher level of movement and injury analysis and partner with organizations that can bring cutting-edge analysis and performance improvement programs to the store. To that end, we are pleased to announce an exciting partnership with Select Physical Therapy and Pursuit Athletic Performance and the debut of our Performance Corner!

In the coming weeks, Select PT will complete their upgrade of our current basic video gait analysis program to Dartfish - a sophisticated motion analysis system that utilizes multiple camera and high-tech software that breaks down your motion frame-by-frame to analyze movements and trajectories, measure angles and stride length, run comparisons, calculate speeds and demonstrate key techniques and positions. It's the same software you see when you watch Olympic and professional sporting event coverage.

Fleet Feet staffers will use aspects of Dartfish as part of our normal (and free) Shoe Fit Process, but for those looking for a more detailed analysis of their biomechanics and recommendations on how to correct deficits, injuries and inefficiencies, we will send your video to Mike DeStefano, athletic trainer and Performance Enhancement Specialist from Select PT. Mike is a biomechanics expert who specializes in movement analysis of runners. He will perform a baseline analysis for just $25 (beneficial to have a video of your running mechanics BEFORE you get injured for comparison purposes) and a full evaluation for $150. Email Schuyler to schedule your videotaping.

Additionally, beginning in February, Pursuit Athletic Performance (PAP) will be bringing their expertise from their headquarters in Old Saybrook to Fleet Feet Sports. PAP was founded by world-renown coach Al Lyman and Dr. Kurt Strecker. Their top-notch reputation in the industry attracts athletes from all over the US and even Europe. Most recently, they have worked with elite endurance athletes like Lisbeth Kenyon (3-time Ironman Triathlon age-group World Champion and course record holder) and Debbie Livingston, ultra-distance champion, as well as weekend warriors and athletes like yourself.

On the basis that it makes no sense to build fitness on top of dysfunction, PAP will help you unlock your full-potential with injury-free performance training. Each Wednesday evening, Coach Al and Dr. Strecker will offer two appointments for a 90-minute personalized work-up featuring an in-depth gait analysis and full-body functional muscle and joint examination. After your analysis, they will create a specialized report outlining your key limiters and provide an exercise prescription to remove those limits - circling in experts from Select PT and Fleet Feet to work WITH you and optimize your performance.

For more information or to sign-up, click here. The cost for the 90 minute session with PAP is $295. As a special offer for Fleet Feet peeps, your fee will include a $50 Fleet Feet gift certificate so you can make sure you have the right shoes and gear to perform your best!

Gluten is a protein found in many grains, including wheat, barley and rye. Many common foods, associated with post-run refueling, like bagels and bread, contain gluten. For someone who is monitoring their consumption of gluten, pasta has been stricken from the list of available foods. Eating foods with gluten would damage their digestive system. It becomes essential to read the labels and seek out alternative foods that are gluten free.

It is not necessary to completely eliminate all favorite foods. Craving pasta? Add soba (aka buckwheat) noodles to your shopping cart. Soba noodles are made from buckwheat and are an example of a whole grain. Buckwheat, despite its name, does not contain wheat and is therefore gluten free. In appearance it resembles a cereal grain, but it is actually a fruit seed, related to rhubarb and sorrel. While these gluten free noodles do not taste the same as traditional pasta, it offers its own unique taste. Buckwheat has a nutty taste that pairs really well with Asian flavors like soy and other nuts.

Soba Noodle Salad

  ● 1 carrot, peeled and cut into thin strips

  ● 2 bunches, baby bok choy, cut into ribbons

  ● 1/2 pound dried soba noodles

  ● 6 scallions, thinly sliced

  ● 1 cucumber, peeled, seeded and cut into strips

Dressing:

  ● 1 Tablespoons sesame oil

  ● 2 Tablespoons rice vinegar

  ● 1 Tablespoon tamari (or soy sauce if gluten is not a concern)

  ● Dash of red pepper flakes

1. Fill a medium pan with water, add a dash of salt and bring to a boil.
2. Drop the carrots and Bok Choy into the pot for 30 seconds to blanch them.
3. Remove with a slotted spoon and run under cold water.
4. Add them to a medium bowl.
5. Bring the water back to a boil and cook the noodles for 5-8 minutes
6. Strain the noodles and add to the bowl
7. While the noodles are cooking, whisk together the dressing and pour over the noodles.
8. Add the cucumbers and gently toss together.
9. Sprinkle the scallions over the top

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