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| "Giving Thanks" |
November 2008 Newsletter
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Greetings!
"There are as many reasons for running as there are days in the
year, years in my life. But mostly I run because I am an animal and a
child, an artist and a saint. So, too, are you. Find your own play,
your own self-renewing compulsion, and you will become the person you are meant
to be."
~George Sheehan
Thanksgiving is just around the corner, and this is a great time to take a moment to give thanks for everything we have in our lives. Not only should we give thanks for our running but our families (who are our biggest supporters and cheering section), our friends (many of whom are our training partners), and the other important people in our lives who have helped us become the people we are today. We here at Fleet Feet give thanks for all of you - our loyal supporters and friends. Thank you all for being part of our Fleet Feet "family."
Happy Thanksgiving, one and all!
Happy running,
Paul Morrison |
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Best of the Northwest 2008
Each year, Competitor Northwest magazine - a magazine dedicated to endurance and fitness sports such as running, triathlon, and biking - conducts a survey, asking its readers to vote for the "Best of" for the year. In 2007, our own Fleet Feet Bonney Lake was named the Best Running Store, and we would love to repeat this for 2008. But to do this, we need you, our loyal friends and Fleet Feet family! To vote for Fleet Feet (and other "Best of" categories), visit the Competitor Northwest website.
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| Physical Therapy Points to Ponder: Solid to the Core
Core
strength is an extremely important detail that is easy to neglect,
especially since running usually feels like a good core exercise in
itself, but it still needs special attention. If neglected, over-time,
injuries are bound to set in. Core strength is vital for an efficient transfer of energy between different parts of the body. The core is made to help absorb the forces put on the body when moving limbs, especially during high impact activities. The stronger the core, the more challenging forces the body is able to absorb and disperse correctly. When
the core is weak, forces are concentrated too much in other areas of
the body, putting excess stress on ligaments, muscles, and bones. This stress can then cause common running-related injuries, including low back pain, tendonitis, and stress fractures. The core is also the center of power of our body; the stronger it is, the better one can perform. A weak core allows too many unnecessary movements at the spine, using more energy, and allowing early fatigue to set in. Certainly, the core is essential for both running and our daily movement.
What IS the "core?"
The core is a package deal of your abdominals and back muscles. Your
abdominals consist of the rectus abdominis (running vertically),
internal and external obliques (that criss-cross each other in a
diagonal pattern), and the transverse abdominis (a horizontal "corset"
if you will). Your back muscles consist of paraspinals (a
group of muscles vertically running the length of the spine),
latissimus dorsi (or "lats" that run diagonally), and quadratus
lumborum (a deep vertical muscle important for pelvic stabilization). The
abdominals and back muscles need to balance each other in order to have
a stable, powerful core for efficient energy transfer.
How can I gain core strength?
There are a variety of ways to work your core, depending on the
availability of equipment and level of workout you are aiming for. For the ultimate workout, Dennis
Kline, the strength coach who designed the Mammoth Lakes group's
program, adapted Team Running USA's routine for everyday
runners. For more information on this intense workout, see John Hanc's article, "The Ultimate Ab Workout for Runners," published in Runner's World on January 10, 2008. Another workout is available in Runner's World's "The Runner's Six Pack," written by Sally Wadyka. Yet another option is working out on the" Theraball." Studies
have shown that a core workout on the Theraball compared to floor
abdominal exercises is more effective in strengthening for dynamic,
balancing activities (like running!), provides more
stability, is more efficient in energy transfer, and ultimately yields more core power.
* 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
Welcome to fall! Fall is a beautiful time, but it can also pose a dilemma for many triathletes. It's now too cold for lake swims and a bit too chilly for a
fun bike ride. What's a triathlete to do?
Of course, we could take a
much-deserved break; however, I (presumably like many others) like to eat a little too much over the holidays, so I need to stay active. In fact, all the holiday goodies is one of the main reason I stay active - particularly in late November and December. Sound familiar? Not only that, but there's
the Resolution Run series at Ft. Steilacoom to look forward to, and I always strive to place
in my age division. Again, I need to keep training. Plus, the fall is a perfect time to capitalize on my summer fitness levels and work toward a new PR this winter.
All this in mind, I've resolved to use this fall season to my advantage, and I challenge you to do the same. Starting today, try to do some sort of hard run every other day
for about six weeks. Each hard run should focus on an interval,
ranging in time from one to six minutes, and with a designated rest time between
efforts. By increasing the number of intervals a little each week our runs will hopefully become more efficient and we'll get closer to every runner's dream: running farther, faster!
Happy end of the season running. And remember, if it's too cold, tights
and gloves - all available at Fleet Feet! - help keep you just the
right temperature, allowing you to keep working out even as the fall chill sets in.
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 Nutrition Notes: Healthy Hints for Thanksgiving
Thanksgiving is a time to be
thankful for family, friends, good health AND great food. While
the common notion that people gain 5-10 lbs between Thanksgiving Day
and New Years Day is a myth, many do gain a pound or two during this
time. It's no wonder - a typical Thanksgiving Day meal can
range between 2,000-3,000 calories! The calorie count of this one meal alone is the amount an average person
should consume in any normal given day.
Despite this edible issue, the traditional Thanksgiving
Day meal does offer many healthy benefits from several of the foods
you'll have to choose from. In fact, there's no need to stress about one day of
overindulging in great food; instead, enjoy spending time with your friends and family
and practice some of these helpful tips to get you though the day guilt
free.
- Eat a healthy breakfast - Get your day going with a 300-400 calorie breakfast that includes
nutrient dense carbohydrates, low-fat dairy, and fruit. This will jump start your metabolism and will prevent overeating later in the day.
- Drink a lot of water - Throughout the day, drinking plenty of water will leaving you feeling full without added
calories.
- Consume in Moderation
- Thanksgiving dinner is not an all-you-can-eat buffet. Fill
your plate half with vegetables, one quarter with lean meat and the
rest with starches of your choice. By keeping this balance, you will avoid overdoing it and may even have room for a little dessert.
- Slow Down - Enjoy
and visit with your Thanksgiving guests. Also, take time to savor the flavors and textures
of the food. Both these strategies will slow down your consumption and help you feel fuller faster, because it takes
time for your brain to register the flood that's in your stomach.
- Go "Skinless" on Turkey
- Turkey's dark meat has more fat than the white meat. and avoid the
skin, which contains most of the fat in the bird.
- Don't skip the
potatoes - With all the potatoes and stuffing, Thanksgiving is
a big carbo-load day. That means your glycogen stores that fuel
your muscles will be filled to capacity and then be ready for a long-slow run the
following day.
- Eat Cranberries
- Loaded with anti-oxidants, cranberries are a very healthy fruit. Eat up!
- Opt for a Low-fat
Dessert - Rather than a rich, decadent dessert, have a slice of pumpkin pie, which is low in lower in fat
and high in the anti-oxidants beta carotene. Especially if you avoid eating the crust, pumpkin pie is a good bet.
Homemade Pumpkin Pie has 241 calories per slice & 12 grams
of fat, but homemade Pecan Pie has 431 calories per slice &
23 grams of fat.
Featured Recipe: Roasted-Garlic Mashed Potatoes
5 servings (serving
size: 1/2 cup)
1 whole garlic head
1 tablespoon olive
oil
1 pound peeled Yukon
Gold or red potatoes, quartered
3 cups water
1/2 cup 1% low-fat
milk
1/4 teaspoon salt
1/4 teaspoon pepper
1. Preheat oven to 375°.
2. Remove white papery skin from
garlic head (do not peel or separate cloves). Rub oil over garlic head;
wrap in foil. Bake at 375° for 1 hour; cool 10 minutes. Separate cloves;
squeeze to extract garlic pulp. Set aside. Discard skins.
3. Place potatoes in a saucepan,
and cover with water. Bring to a boil; cook 15 minutes or until very
tender. Drain.
4. Heat milk in pan over medium heat until hot (do not boil).
Add potatoes, salt, and pepper, and beat at medium speed of a mixer
until potato mixture is smooth. Add garlic pulp, and stir well.
Nutritional Information:
Calories: 105 (27% from fat)
Fat: 3.1g (sat 0.5g,mono 2.1g,poly 0.3g)
Protein: 3.9g
Carbohydrate: 16.6g
Fiber: 1.8g
Cholesterol: 1mg
Iron: 3.2mg
Sodium: 140mg
Calcium: 79mg
Cranberry Chutney
20 servings
1
cup water
3/4
cup sugar
1
(12 ounce) package fresh cranberries
1
cup apples - peeled, cored and diced
2
tablespoons cider vinegar
1/2
cup raisins
1/2
teaspoon ground cinnamon
1/4
teaspoon ground ginger
1/4
teaspoon ground allspice
1/8
teaspoon ground cloves
1. In a medium saucepan combine
the water and sugar. Bring mixture to a boil over medium heat.
2. Add the cranberries, apples, cider
vinegar, raisins and spices. Bring to a boil, and then simmer gently
for 10 minutes stirring often.
3. Pour mixture into a mixing
bowl. Place plastic wrap directly on the surface of the sauce. Cool
to room temperature and serve or cover and refrigerate. Bring chutney
to room temperature before serving.
Nutritional Information:
Calories: 53
Fat: 0.1g
Cholesterol:
0mg
Sodium: 1mg
Carbohydrates: 13.9g
Fiber: 1.1g
Protein: 0.2g
Wishing you a happy,
healthy Thanksgiving Day!
* 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 "Headlamp" Runs @ 6:30 PM (Meet at Meeker Trailhead on Orting Trail. ALL paces & abilities welcome!)
- November 8 - Watch Your Speed 5k Run/Walk in Fircrest
- November 23 - Turkey Trot 5k Cross Country Run/Walk in Ft. Steilacoom
- 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
Beginning in October, Fleet Feet initiated a monthly drawing 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. This month's winner for the New Email Subscriber Drawing is Steve Hayes, who has won a Nike Sport Band. Congratulations, Steve!
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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