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| "Come Run with Us" |
October 2008 Newsletter
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Greetings!
"Everyone is an athlete. The only difference is that some of us are in training and some aren't."
~ Dr. George Sheehan
Although it's fall and a beautiful time to be running, we here at Fleet Feet are already looking forward to January and the start of our annual marathon training group. In the past few years, we have seen increasing numbers of participants, and I hope that 2009 is our largest group yet! I encourage athletes from ALL experience and fitness levels to join, so even if you've never run a marathon (or even a 5k race!), I invite you to participate. Perhaps it's your turn to be one of those to whom Dr. Sheehan refers. We're all athletes, and now is your time to train.
Happy running,
Paul Morrison |
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 Come and Run with Us: Fleet Feet Gears Up for Marathon Training Group
Although it is "only" October, it is already time to start thinking about spring marathon season. This January, we will begin our annual Fleet Feet Marathon Training Group. In fact, our kick off meeting is scheduled for January 10 at 7 PM! Staffed by experienced coaches and supported by enthusiastic Fleet Feet staff, the Marathon Training Group is a great way for new runners to prepare for their first marathon and for more experienced runners to find new training partners.
What does the Training Group involve?
The Fleet Feet Marathon Training Group will prepare you for your first half or full marathon experience by
- providing you with a personalized 16-week training plan, taking into account your current fitness level and personal running goals.
- having weekly group long runs on Saturday mornings. These runs will be staffed by coaches and will have hydration/nutrition stations along the route.
- weekly emails with the group run route as well as information regarding upcoming group clinics and events.
- featuring monthly group clinics during which local health care professionals, runners, nutritionists, and other pertinent guests who will provide the group with information to assist them in their training process.
- providing an official Fleet Feet Marathon Training Group technical t-shirt to be worn with pride!
The group will begin meeting and training in January (in preparation for the May Tacoma City Half and Full Marathon) and sign up starts NOW! The registration fee is $100 and covers your individualized training plan, group technical t-shirt, weekly group runs with aid stations and monthly group clinics. Stop into Fleet Feet today to enroll in this exciting, inspiring group!
Attention Runners/Coaches: Fleet Feet is also looking for qualified volunteers to help coach the training groups. If you are interested in joining our coaching staff, please contact Paul Morrison at Fleet Feet Bonney Lake (253.862.8890) for more information. |
| Physical Therapy Points to Ponder: Compartment Syndrome
Chronic exertional compartment syndrome - generally known as "compartment syndrome" - is a rare but serious condition that can affect runners, swimmers, or bikers. Because running,
biking, and swimming all involve repetitive motions, they can cause
multiple types of soft tissue injuries, and compartment syndrome is
one.
What is compartment syndrome?
Compartment
syndrome is caused by a build-up of pressure on the muscles, blood
vessels, and nerves that are all housed in the fascia, which is an
inelastic connective tissue compartment. The pressure then causes a
lack of blood flow (ischemia) which then leads to tissue damage.
These compartments (fascias) are primarily located in the arms and
legs, which is why compartment syndrome occurs commonly in the lower
leg and occasionally in other portions of the upper and lower body. Certainly compartment syndrome is something all athletes should be aware of.
How can I tell I might have compartment syndrome?
Some of the symptoms of compartment syndrome include:
- pain in the lower leg which increases with activity and
subsides with rest
- numbness or tingling
- bulging regions
- weakness in
the foot, typically seen as a foot drop/slap
- sensation of pressure or
fullness in the leg
- burning or cramping.
How is compartment syndrome treated?
Treatments for chronic exertional compartment syndrome include conservative and surgical options. Your
primary care provider can assist with making a proper diagnosis and
will recommend appropriate treatments, including possible referral to a
specialist or for special diagnostic tests or measures.
Conservative treatments are rarely effective, but they should be considered. These
include
- rest
- change in activity level or type of activity
- stretching and strengthening
- pain and anti-inflammatory medication
- icing
- massage
- change in shoes or the use of inserts.
Surgical
options
consist of making an incision in the fascia to release the
pressure. This then makes room for the muscles to expand as needed during
activity and also reduces the stress to the blood vessels, nerves and
muscles. Complications are rare, but can occasionally include infection, scarring,
bulging and nerve damage.
I know that many athletes tend to "work through" their pain, but if you are feeling any of the symptoms listed, you should contact your primary care provider. Chronic
exertional compartment syndrome is a serious condition which can lead
to permanent impairments and needs to be addressed medically. Rather than "muscling through" the pain, take time to remedy the condition so that you can continue training and racing in your sport.
* Guest writer Dennis Eldridge is a local runner and physical therapist, who works for Outpatient Physical Therapy in Auburn, Covington, Maple Valley, Enumclaw, Renton and Bonney Lake. Dennis also does monthly Medical Q & A nights at Fleet Feet. * |
 Tips from the TriGuy
This month's major question: How do some people bike so fast?
First and foremost is, the more you
ride, the faster you'll become. Just like any other sport or activity, practice makes perfect, and in the case of triathletes, practice makes speedy. There is no escaping the time you need to spend in
the saddle. Granted, you can do intervals every time you're out riding,
but to get the most out of them and to develop that much-desired
speed, you have to build up your aerobic engine. In other words, the bigger your motor is,
the more speed potential you have.
How do you do this? The best way to develop speed and work your aerobic capacity is to log some 60-70% effort
training rides. The greater the base miles you put in, the greater your chances are of riding really fast once the interval training begins.
Naturally, this principle also holds true to running and swimming. Ultimately, you need to put in enough time to build a base and then use that base fitness capacity as a jumping off point for your interval and other training. Most of us triathletes tend to favor one sport or another, but it's important to have that base and speed in all three of our sports.
Take a minute to examine your training schedule and habits; what do you notice? For me, when comparing my biking to my running and swimming, I am much
faster on bike simply because I bike more. Aha! I've just
discovered what I'm going to do for the next three months.....RUN!
This off-season, I challenge you to work on your "weakest link" so that when we get back into competitive season again next year, you will be the guy (or gal) that everyone watches, saying "How did he/she get so fast?"
Happy off-season training, and I hope everyone had a fit and
pleasurable tri season.
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 Nutrition Notes: A Yogurt a Day Keeps the Doctor Away
Avid runners, fitness enthusiasts, endurance athletes love yogurt for its convenience, taste, and nutritional value. It's an excellent way to boost your calcium intake, help protect your heart, boost your immune system, and improve digestion. Yogurt offers not only more calcium cup for cup than milk (400 vs 300 mg) but also contains probiotics, a natural byproduct of yogurt and a protective bacteria that boosts your immune system and aids digestion. When buying yogurt, look for "live active cultures" on the label. For those who are lactose intolerant, the bacteria digest most of the lactose (milk sugar) in yogurt, so you can enjoy yogurt as a milk alternative. If you've been taking antibiotics (which kills the both good and bad bacteria in your intestines), probiotics help replenish the good bacteria.
Although yogurt is overwhelmingly a healthful food option, there is a point to note and potentially beware. Because flavored yogurts can have a high sugar content (above and beyond the 12 grams of naturally occurring milk sugar in 8 oz. of milk), your best bet is to choose plain yogurt and add a teaspoon of honey or jam. Another option would be to add plain yogurt to flavored. Either way, you'll come out way ahead in terms of sugar content.
For runners, yogurt is an easy-to-digest carbohydrate-protein combination that is a smart choice before or after exercise. Pre-workout, the carbohydrate and protein combination prevents sugar from entering your bloodstream too quickly. Post-workout, the same carbohydrate-protein ratio aids muscle recovery, and the potassium in yogurt helps replace important electrolytes. (Remember, consume that post-workout fuel within 30-60 minutes of finishing exercise to gain maximum nutritional benefits.)
The "Perfect" Yogurt (per 6 oz. serving):
- Live Active Cultures
- No more than 180 calories
- No more than 1.5 grams of saturated fat
- No more than 30 grams of sugar
- At least 20% of your daily calcium
Recipe of the Month: Power Smoothie1/2 c. Pomegranate juice
1 Orange
1 c. Plain yogurt
2 tsp. Honey
1 c. Frozen mixed berries
1 scoop soy protein powder (18 g protein/serving)
In a blender combine all ingredients and blend on high for 30 seconds, making sure protein power is well-blended.
Calories: 540
Protein: 32 g
Carbohydrates: 102 g
Fat: 2 g
* Guest writer Leslie Funkhouser is a local runner, yoga instructor, and nutritionist. She owns and operates Wellness Concepts. * |
| Upcoming Events
Don't forget to add these exciting events to your running calendar!
- Monday nights - Group Runs @ 6:30 PM (Meet at Fleet Feet Bonney Lake. ALL paces & abilities welcome!)
- October 4 - Mud Mountain Dam 5k Run
- November 30 - Seattle Half & Full Marathon
- January 10 - Kick off meeting for Marathon Training Group @ 7 PM
See Fleet Feet's Online Calendar for more information on these events and more! |
 In-Store Email Sign up WINNER
This fall, Fleet Feet began a new, limited time only promotion to encourage new subscribers for our monthly email newsletter. Those people who visit the store and sign up for the monthly newsletter are entered in a drawing, and this month's winner for the New Email Subscriber Drawing is Judy Nagel from Tacoma. Judy wins a Nike Sport Band. Congratulations, Judy!
Do you know someone who is not on the Fleet Feet email newsletter? Encourage them to stop in, check out our store, and sign up in-store for our monthly newsletter. They then will stand a chance to win in our monthly drawing. (Please note: this drawing is for NEW email newsletter subscribers only.)
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