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| "A New Year, a New Running You" |
January 2008 Newsletter
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Greetings!
"Be at war with your vices; at peace with your neighbors; and let every new year find you a better man."
~Benjamin Franklin
What is your resolution? As the New Year dawns, many of us take the time to make resolutions. For some, it may be adding a new exercise or workout to the standard training regimen; for others, it might be obtaining a specific race PR; and for others, it might be pushing yourself just a little bit more. Whatever your resolution, I hope that it ultimately makes you a better person and athlete this year. Indeed, as long as this new year "finds you a better man" or woman, you will be successful. By following Mr. Franklin's advice, I think we will all find our lives richer, our relationships stronger, and our training better. Here's to a new year and a new you!
Happy new year,
Paul Morrison
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Fleet Feet Earns Top Honors
Fleet Feet Bonney Lake is making headlines! In the December issue of Competitor Northwest magazine, our store was named in the Best of 2007 listing, as one of the BEST Running stores in the Northwest!
These listings, comprised of over 3000 readers' votes, identifies the hottest sports specialty stores and races throughout the Northwest, and Fleet Feet Bonney Lake soared to the top in an undoubtedly competitive category.
Check out the full listing of our region's "Best of" winners in this month's Competitor, available in store at Fleet Feet Bonney Lake as well as online.
Most of all, Thanks to ALL of YOU -- our loyal customers, readers, runners, and friends -- for your support! We certainly wouldn't be at the top of this list without YOU!
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Tour de Lights Run Helps Those in Need 
The 2007 Tour de Lights Fun Run, a free 2.5 mile run sponsored by Fleet Feet each year on the winter solstice, was a smashing success this year, garnering many donations for the local food bank. Despite a mostly rainy day, the Tour de Lights runners, numbering 40 in all, lucked out with 2 hour respite from the rain during the two hours they were out. As the group jingled and blinked their way through the festive, decorated neighborhoods of Bonney Lake, the full moon shone down on them as if blessing their efforts and holiday cheer.
Rather than submitting a traditional race entry fee, all runners for the Tour de Lights event brought nonperishable food items and money, all of which were then donated to the local food bank. The donations from the 2007 Tour de Lights surpassed previous years; this, in conjunction with the brief weather respite, made this year's run especially successful.
The houses along the Tour de Lights running route were also in fine Christmas form. As one runner commented, "They were absolutely gorgeous. You could see their glow even before you turned the corner, and we saw beautiful lights - giant snow-globes, enormous candies hanging from trees at one self-proclaimed North Pole. We ran through all the neighborhoods, exchanging Merry Christmas and Happy Holiday wishes with everyone we met - including the people in cars as they drove by! It was a magical evening."
Santa was also in attendance at the 2007 Tour de Lights. In fact, Fleet Feet's run featured TWO running Santas amid the other four-legged friends and baby strollers that made up the Tour de Lights pack.
By the end of the 2.5 mile Tour de Lights run, a bit of brisk wind swept in from the North Pole, but even this did not deter the cheery runners. Following their holiday jaunt, every participant enjoyed gallons of hot cocoa and a plethora of cookies as they celebrated the holiday season in true running camaraderie. By the time the rain returned, all runners were home and snug in their beds.
Certainly, this is a treasured Fleet Feet tradition and will continue each holiday season. Come and join us next year - we would love to share the holiday season and this favorite run with you! |
 Tips from the TriGuy
Well, that's a wrap! 2007 is over, and we've entered 2008. I hope everyone had a very Merry Christmas and a happy new year. With the new year upon us, it's time to take a look at our goals and races for the upcoming season. Granted, it may still seem like those spring and summer races are far off, but now's the time to start planning!
As I look ahead to the coming season of triathlon races, I like to break up the next six months in half, creating two training blocks. The first block should start now and peak in April, while the second block should begin in April and peak in June. During the first block of training, you should concentrate on one triathlon discipline; this will keep you active and help better yourself specifically in that sport. When April rolls around, you will find it to be a great month with many early swimming, biking, and running events, which allows you to try out the skills you've honed in that sport over the past three months. (Of course, while amping up your chosen focus-sport, you should also include a couple of workouts in the other sports; this serves as a form of crosstraining and also helps prepare you for the second block of training.)
Then, during the second block of training from April to June, I turn all my attention toward full triathlon training. After training and focusing so much on one sport (but certainly not forgetting about adding small bits of the other two) during the three months prior, once April arrives you will be more than ready for this second phase of training. In fact, I suspect that following your first block of training you will be much more ready for full tri training and probably will be faster in your weakest link than you have been before -- all thanks to this dual block training program.
Here's to a new year, a new training program, and a new season!
Happy training,
TriGuy |
 Staff Tested and Approved
This month, sales associate Patty Snowden tested several apparel items, including the Saucony/Hind Drylete top and the Saucony/Hind Mantra pant. Here's what Patty had to say:
"I found the Saucony Drylete top to be a good mid-weight material - just perfect for fall & winter running. Not only does this incredible drylete material keep you dry with sweat-wicking capabilities but the rain seems to just bounce right off the fabric! (I also have a pair of running tights with these same wicking properties, and I love them! They're perfect for our rainy Washington winter weather.) Furthermore, this material is wonderfully soft and stretchable, with slight compression (but certainly not too tight!). Another definite perk about this Drylete top is its cut. It has a longer tail in the back for better coverage of the rear-end as well as a great three-dimensional fit overall, with sleeves cut at an angle to accommodate wrist movement and maintain coverage when running. These sleeves really help eliminate that little draft you often get between your gloves and shirt, while running in the chilly mornings! Finally, the shirt offers excellent UV protection with a SPF rating of 40-50. I've been really pleased with this Saucony Drylete top during my fall/winter training.
In addition to this Drylete top, I've also been wearing and truly enjoying the Saucony Mantra pant. These pants are awesome for gym workouts, CrossFit training sessions, yoga and pilates, shorter runs, and even Starbucks excursions! Some of the features that make these pants so convenient are its small rear storage pocket for Starbucks gift cards and keys, a wide and very comfortable waistband, and a fashionable flare at the ankle level. Furthermore, they come in a great chocolate color, which helps break up the traditional "running black" wardrobe."
Stop into the Fleet Feet Bonney Lake today to check out these Saucony/Hind apparel items and more. They are a great way to start your New Year's training in style AND comfort! |
 Physical Therapy Points to Ponder: Achilles Tendinitis, Tendinosis, Tendonopathy?!
Many runners have experienced or at least heard of "Achilles tendinitis" (or tendinosis or tendonopathy). This condition usually presents itself as a painful, enlarged tendon at the base of the calf where it attaches to the heel bone. It can be very painful and typically prevents people from running or completing simple tasks like standing up from a seated position or using the stairs. Although this is a common injury, the medical field is currently challenging its understanding of this injury and what treatments are most effective.
First, what IS this tendinitis, tendinosis, or tendonopathy thing? Traditionally, a tendinitis is considered an inflamed tendon; tendinosis is a non-inflamed but degenerated tendon that USED to be inflamed; tendonopathy is a tendon that isn't necessarily inflamed or degenerated but still isn't normal healthy tissue. And if those aren't enough to boggle your brain, there's also paratenon, which is the layer or sleeve that surrounds the tendon.
So how do all these phrases connect? Recent studies of tendon tissue have revealed almost a complete lack of inflammatory cells or agents in tendinosis, which means that chronic tendon injuries really aren't inflamed. Therefore, inflammation isn't really the cause of pain. Also, studies show that a tendinitis doesn't necessarily lead to a tendinosis AND that the sleeve around the tendon (paratenon) may be a contributor to pain.
So what IS going on and what causes the pain? Good questions. Honestly, we really don't know at this point, and that gives a challenge to finding treatments. However, there are a few physical therapy treatments that have been found to be effective in overcoming Achilles tendinitis/tendinosis.
- Reduce the aggravating factors such as running, jumping, sprinting.
- Engage in regular stretching of the calves, which also stretches the tendon.
- Most importantly, engage in "eccentric" exercise of the tendon. (Eccentric exercise is the "lowering" phase of an exercise. For example, if one is performing calf raises, the upward motion is "concentric" while the lowering portion is "eccentric." Some ideas: Stand at a counter and push yourself up onto your toes with your hands, then lower yourself down with your calf muscles. Alternately, if you only have one side that has the tendinosis, say your right side, keep your weight on the left foot, rise up in the air, shift your weight to the right foot and lower yourself on the right and repeat. A final option is to do basic calf raises but make the upward portion quick - 1 second - and the lowering portion very slow - 4 to 6 seconds.)
- Other physical therapy treatments such as pulsed ultrasound, infrared light therapy and electrical stimulation as well as running form analysis, foot evaluation and exercise prescription.
Although the cause of Achilles tendinitis pain is a bit of a mystery, there are ways to help and heal it. If you are struggling with this, don't hesitate to see one of the therapists at Outpatient Physical Therapy this winter season to let them evaluate your unique situation and develop an individualized program to get you back on the road!
* Physical Therapist Dennis Eldridge is a runner and physical therapist for Outpatient Physical Therapy in Enumclaw and Bonney Lake. In addition to his monthly article, Dennis also holds regular Medical Q & A Nights at Fleet Feet Bonney Lake. See the Fleet Feet online calendar for more information on the upcoming Medical Q & A Night. *
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Beans, Beans - The Musical Fruit... 
Beans are actually a vegetable (not a fruit) that provide a unique combination of protein, fiber, vitamins, and minerals. They have long been known as a "super food" that can play a significant role in a healthy diet. Beans are a great source of protein, which distance runners and endurance athletes need for recovery, rest, and repair of fatigued muscles. Unlike other protein sources, beans are low in fat, have no saturated fate or cholesterol (cholesterol only comes from animal-based foods). Beans are naturally packed with fiber, and one serving (1/2 cup) provides 20% or more of your daily fiber needs. (Most people need 25-35 grams of fiber per day.) Beans are also packed with the following vitamins and minerals: folate, potassium (which helps runners with those cramping muscles), iron, and magnesium.
Research has shown that diets including beans may reduce the risk of heart disease and certain cancers. So it's no wonder that the latest government dietary guidelines say that Americans need to eat 3 cups of beans each week. If you want to include more beans in your diet, start by keeping a variety of beans on hand in your pantry. Remember, canned foods usually contain larger amounts of sodium. Either purchase beans with "low sodium" content, or drain and rinse your beans before using them. Another alternative is to prepare dry, bagged beans without adding any salt.
Here are some simple ideas for adding nutrient-packed beans to your meals:
- Top your salad with garbanzo beans or kidney beans.
- Add black beans to store-bought salsa to create a tasty black bean salsa.
- Stir a can of pinto beans into pasta sauce and serve over whole wheat pasta.
- Saute black beans with your choice of vegetables, top with cheese, then wrap in a soft tortilla. (This would be a great post-race/long run meal!)
- Make your own refried beans. Just saute some onion and garlic, add pinto beans, and mash them with a fork or potato masher.
Here's to a new year, a new you, and a new menu!
* Guest writer Leslie Funkhouser is a local nutritionist and runner who owns Wellness Concepts. Leslie also occasionally makes appearances as the Yoga for Runners instructor, held at Fleet Feet on Monday evenings. * |
| Upcoming Events
Don't forget to add these exciting events to your running calendar!
- Tues., January 1 - Resolution Series Races begin (5k, 5 mile)
- Sat., January 12 - Dr. Donna Day 10 AM - 3:30 PM
- Sun., January 19 - Fleet Feet Marathon Training Group Kick-off
- Sun. & Mon., January 19 & 20 - VO2 Max Testing @ Fleet Feet
- Sat., January 26 - Resolution Series Race (10k, 10 mile)
- Mon., January 28 - Medical Q & A Night - 5:30-7 PM
- March 2008 - No Boundaries 1st 5k Training Group Kick-off
See Fleet Feet's Online Calendar for more information on these events and more!
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