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Greetings!
Spring Track is here! High School and College teams
are now spending March training for the coming
outdoor season. This year again, Fleet Feet is
sponsoring the Fleet Feet Grand Prix, a 3 invite only
Distance Event Series. The best of the best local High
School boys and girls compete against each other,
testing their fitness and speed in the 3200 meter, 800
meter and Tanski Mile.
But, while this is support on the track, this season,
Fleet Feet has various valuable money saving
packages for High School Track Members. Denoted
below is the Asics Package Special, but we also have
a Family Package, an Adidas Package, a field event
package and more. The trainer is a critical piece to
the runners success, and add on the spike
competition
shoe the runner is in for a great season. Fleet Feet
Sports is your first step to this success. Our FIT
Specialists will FIT the athlete and our large spike
collection is bound to please as well. Stop in anytime
for us to help.
Be FIT, Boots and Ellen
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Packet Pickup/Registration - Kyle's Running for a Memory 5K |
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Packet Pickup & Last Minute Registration for
Kyle's
Running for a Memory is Thursday, March 26th &
Friday, March 27th from 10-7PM at Fleet Feet
Sports.
Kyle's Running for a Memory 5K
will
be held at Barker Middle School in Pittsford on
Saturday, March 28th at 9AM. This 5K is in memory of
Kyle Coggins, who passed away May of 2003 of a
sudden epileptic seizure. This race is a benefit to
Kyle's Benevolent Fund, set up to aid Citizens United
for Research in Epilepsy, along with Camp Stella
Morris Campership Fund, a summer enrichment
camp that Kyle attended.
The current fee is
$18 until March 24th when the fee increases to $20.
You can register online at Active or stop into
Fleet Feet to register. We hope to see you there.
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Spring Forward Fee Increases March 24th |
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We are two weeks away from the Spring Forward Distance Run
15K, on Sunday, April 5th at 8:30AM at Stewart
Lodge, Mendon Ponds Park.
The current fee
is $20 through March 23rd. The fee increases to $22
on March 24th.
You can register online at Active or download an app and mail it in
or drop it off at Fleet Feet Sports.
Why Spring Forward? Well, its the perfect
Distance Run to prep you for a Spring Half or Full
Marathon, a great taper for Boston and an excellent
test to your fitness level. Spring Forward Distance
Run will host 3 on course water stops and a Mizuno
Tech Top to the first 300 registrants. The 15K is a
USATF Certified rolling hill course through the Mendon
countryside with its beautiful scenery and grand
homes.
Many thanks to Mizuno for their
ongoing support and sponsorship of this event.
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*New* - The JCC Indoor Triathlon |
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Sunday, March 29th at 8:30AM, the JCC (Jewish
Community Center) will be hosting its first Indoor Triathlon, which
incorporates 15 minutes for the Swim, Bike and
Run.
The current fee is $40 for individuals.
The JCC Indoor Tri takes place at the JCC at 1200
Edgewood Ave in Brighton.
For more information contact the JCC at 461-2000 X
248 or bdengler@jccrochester.org.
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Strongly Seeking Volunteers |
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Can you help us?
We are
strongly seeking
volunteers for the Spring Forward Distance Run on April 5th at
Mendon Ponds Park.
It would be a 2 1/2 hour committment from 8AM to
10:15ish. We are in dire need of Road Marshalls and
Water Stop Personnel.
If you have the time to
spare we and the runners would truly love your help. If
you can help please email me at
ellen@fleetfeetrochester.com.
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Bike & Tri Gear is Here |
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The Zoot CycleFIT Bike Short is now at Fleet
Feet in men's and women's sizing. The Women's
8 inch short features: the Endurance Cycle pad, a
brand new FREEband gripper for a more comfortable
& less restrictive leg hem, a Center back stash
pocket, SeamLink stitch construction ensures next-to-
skin comfort, but best of all a wider waist band that
provides better comfort around the belly.
The Mens Short also has the the Endurance Cycle
pad, a
brand new FREEband gripper for a more comfortable
& less restrictive leg hem, and SeamLink stitch
construction ensures next-to-
skin comfort.
Tri/Cycle Tops have also
arrived in Mens and Womens Sizing. We are so
excited to see the beginning of this collection. This
will be the best season yet for Tri and Cycle gear at
Fleet Feet Sports.
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Triathlon Community College is Back |
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Triathlon Community College
(aka Tri CC) is back. This 15 week program
is for those who can already swim, bike and run
(maybe not well), but you can do the three disciplines.
We then train you towards a Sprint Triathlon. The
includes various workshops with local triathlon talents
on topics of swimming, biking and running; stroke
analysis; training schedule and an entry into a Sprint
Tri as your graduation. This is truly for beginners. The
program will begin April 20th.
If you want to
learn more, join us for one of these 3 FREE Info
Session at Fleet Feet Sports to learn more about the
program:
Monday - April 6th at 6PM
Monday - April 13th at 6PM
Monday - April 20th at 6PM
If you are unable to
attend of these sessions, no worries, if you'd like to
join the program simply fill out a registration form and
return it to Fleet Feet with payment by April 21st.
The program includes a weekly training plan, 4 swim
workshops to improve your stroke and swim
efficiency, 2 Bike/Run workshops to help with
transitions and running off the bike, an entry into a
Sprint Triathlon, a coupon booklet of savings and
more. This Tri CC program is the one program in
Rochester that helps create lifelong multisport
enthusiasts.
You can register online at Active or download an app or stop by the info
sessions or Fleet Feet to learn more.
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Spike + Trainer = $115 |
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Yes Get the Asics 1140 Trainer plus an Asics
Spike and its only $115. An amazing deal for the
Track and Field Trainer/Competition Kit.
Fleet
Feet has the largest selection of spikes this season
with many specials such as this. Stop by anytime to
check out the options and get FIT by our Shoe FIT
Specialists.
We even have a printable PDF of
every spike we are
carrying this season. Check it out here.
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The Salomon Trail Shoes - Now In |
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Salomon - a Trail Shoe brand that is a HUGE
supporter of Fleet Feet Sports, the Dirt Cheap Trail
Race Series and all our trail races, plus the
sponsor of the Fleet Feet Salomon Endurance Trail
Team. Why Salomon? They make a great off road
product.
Fleet Feet has just received their newest shipment of
Salomon Trail Shoes.
The Salomon XT
Wings S-Lab is the best of the best race tuned
limited edition trail shoe. Compared to the regular XT-
Wings (which we carry) its lighter, softer and a little
more comfortable.
The Salomon XT Hawk
for Men and the Salomon XT Whisper for
Women is light, responsive and stable footwear
for any trail. This shoe has come in even more stable
than we expected, which is good for those needing
support.
Stop in to Fleet Feet to check out the latest edition to
the Fleet Feet Trail Shoe Buffet.
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Bites of Info - by Abby McQueeney Penamonte |
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Drinking and Running
With St. Patrick's Day past us and the coming race
season with the warm air which helps foster the
desire for a cold one, some runners will find
themselves celebrating with alcoholic beverages.
Alcohol (in moderation and for those 21 and over only)
does have some benefits, but be sure to heed
Caution!
Moderate alcohol consumption offers some real
health benefits. Research has shown:
· Alcohol can increase the levels of "good" cholesterol
in the bloodstream, preventing "bad" cholesterol from
clogging arteries and causing heart attacks.
· Alcohol relaxes the muscles in the arteries, which
lowers blood pressure.
· Some alcoholic beverages help prevent
osteoporosis and reduce the risk of Alzheimer's
disease.
· Red wine is full of flavonoids, which are antioxidants
that lower the risk of heart disease.
· In wine, plant compounds, called saponins, block
the body's absorption of cholesterol. Nearly half the
average daily intake of saponins is present in a single
glass of red wine (white wine contains less), and the
higher a wine's alcohol content, the more saponins it
provides.
Caution!
As a runner, be sure to think about hydration and
running performance. Alcohol acts as a diuretic and
can cause a 3% loss of body weight (in fluids) within
four hours of consumption. This can have a negative
impact on performance. Moderation truly is the key to
reaping health benefits of alcohol and avoiding any
negative effects on your running. Alcohol is no
substitute for proper refueling. Alcohol is a poor
source of carbohydrates (a 12-ounce can of beer has
only about 11 grams of carbs), and it interferes with
glycogen replenishment, delaying recovery. It is best
to hold off on the beer until you've eaten something
high in carbohydrates coupled with some protein
(turkey sandwich, smoothie, or PowerBar) and
rehydrated with water or a sports drink.
What Does Moderation Mean?
Every body processes alcohol differently, it's not
simply the amount you drink. Large, muscular people
can typically handle more alcohol than smaller
people. Women are more susceptible than men to the
effects of alcohol due to hormonal and body-fat
differences. Additionally, women tend to have less
dehydrogenase, a liver enzyme that breaks down
alcohol. Regular drinkers can process alcohol more
easily than nondrinkers can. Ultimately you will know
how alcohol effects your body and running (just be
sure it is well before a race).
In general, a good rule of thumb-
· Women should limit their alcohol intake to one drink
(5 oz wine) a day.
· Men should limit their alcohol intake to two drinks
per day.
And most importantly NEVER Drink and Drive!
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This week in Rochester |
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The calendar is here. The calendar is here. If
you want to know what is going on this week and every
week in Rochester, stop by Fleet Feet today to get your
poster.
Join us Saturday, March 28th at
9:00am for Kyle's 5K Running and Walking for a
Memory. Location: Pittsford Barker Rd Middle
School, Pittsford, NY 14534. Contact: Donna
Coggins, 585-924-2266, E-mail:
donna.coggins@gmail.com, Website:
www.yellowjacketracing.com. On Sunday, March 29th
at 8:30am is the JCC Ultimate Challenge Indoor
Triathlon. Location: JCC, 1200 Edgewood Ave,
Rochester, NY. Contact: Brian Dengler, 585-461-
2000, E-mail: bdengler@jccrochester.org, Website:
www.jccrochester.org.
Fleet Feet Sports - Rochester is now on
Facebook.
OK you Facebook fans, looking for a
new group to join. Simply search on Fleet
Feet Sports
Rochester and you can be part of this Open
Global
Group. We look forward to seeing you there.
If you are into Blogging - Boots has
created a
new Blog so you can read up on product
reviews from
a man who tests it all or just some ins and
outs of
training. This week read about the newest race
series we are producing. The multisports fans will be
psyched.. You can check out
Boot's
Blog
Here.
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FREE Group Workouts |
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Join
us
for our FREE
GROUP Workouts
Opportunities
Tuesdays at 6PM -
Hill Workouts All speeds are welcome (we
swear). They start at Fleet Feet, warm up
to Cobbs
Hill, do a few repeats (as many as you'd
like) then cool
down back to Fleet Feet. You can run/walk
anywhere
from 3 to 8 miles depending on your speed and
ability. It's your choice how much you want to
run.
Fridays at 6PM - Happy Hour
Run/Walk. Join us at Fleet Feet for this
3 or 4.3
Mile jaunt around Brighton. The pace is
between 8
and 11 minute miles. Walkers Welcome!
Saturdays at 8AM - the Carb
Workout. Join us at Fleet
Feet for your distance run/walk. You can run
as little
as 5 miles or as much as you want. We also are now
offering a 3 mile Walk or Run/Walk (aka RALK) loop.
Pace Leaders available too from 8 min mile, 8:30's up
to 11 min miles.
Course maps
will be provided. Each week the loop changes
and we
do run ALL around Rochester. ALL SPEEDS
WELCOME
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