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| "Happy Holidays to ALL!" |
December 2008 Newsletter
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Greetings!
"What is Christmas? It is tenderness for the past, courage
for the present, hope for the future. It is a fervent wish
that every cup may overflow with blessings rich and eternal,
and that every path may lead to peace."
~ Agnes M. Pahro
Amid the hustle and bustle of the holiday season, many of us have a harder time finding an opportunity to get out and run. However, I find that these holiday runs are the best time for me to reflect on the true meaning and worth of the Christmas season. Daily runs are a moment of peace, providing time to breathe deeply, appreciate our beautiful surroundings, and reflect on all my blessings. So, despite the busy nature of the holidays, I encourage you, too, to keep finding the time to get out and run. It's a wonderful (and healthy!) way to enjoy the holiday season.
Happy holidays to all!
Happy running,
Paul Morrison |
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 Reading about Running
When the snow or chilly weather deters you from your usual training run, curl up with a good book about running instead! The newest additions to Fleet Feet's shelves are running-related books, Once a Runner and The Ultimate Training Journal.
Called "the best novel ever written about running" by Runner's World magazine, Once a Runner is a wonderful gift for every runner on your gift list! The book follows Quenton Cassidy, a collegiate runner at Southeastern University. A well-rounded distance runner who specializes in the mile, Quenton writes a petition for the college's football team protesting a dress and conduct code and is subsequently suspended from the university as well as prohibited from competing in the annual track meet. In response, Cassidy moves to a remote cabin and, under the guidance of fictional Olympic gold medalist Bruce Denton, begins a rigorous training regimen in order to compete in disguise against the best miler in the world at the Southeastern Relays.
Fleet Feet Sports has obtained an exclusive early release of this inspirational cult classic that won't be released to the general public until April 2009! Hardcover costs $24, and quantities are limited. Due to its popularity, we can only allow one book per customer and cannot hold books for anyone. So, stop into Fleet Feet and pick up your copy TODAY!
 In addition to Once a Runner, The Ultimate Training Journal is the ultimate gift for the runner on your list. This specialized training journal helps inspire runners and is a great way for them to record their training and track their progress.
Great for the running enthusiast on your holiday shopping list, both of these books are available at Fleet Feet now. Stop in and get your copy today!
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 For a Limited Time ONLY!
This holiday season Fleet Feet has plenty of special events in the works, and this Garmin-sponsored clinic is one! Any customer who purchases a new, Garmin 405 during the month of December will be given a certificate entitling them to participate in a Garmin-sponsored user training clinic on January 27th at Fleet Feet Bonney Lake!
The Garmin 405 is the newest addition to the Garmin Forerunner series and is a perfect gift for runners, walkers, and triathletes. This sleek GPS-enabled watch tracks your training and then wirelessly transmits the data to your computer. Loaded with features that allow you track your time, distance, pace, calories, and (if paired with a heart monitor) heart rate, the Garmin 405 features a touch bezel so you can easily scroll through features while on the move. What's more, each run is stored in the Garmin's memory so you can review results to chart your improvement, and you can download recorded courses to compete against previous workouts or race a "Virtual Partner."
Still pondering your purchase of the Garmin 405? Here's an added bonus: if you purchase the Garmin 405 from Fleet Feet during the month of December, you will be eligible to participate in the Garmin-sponsored clinic at Fleet Feet in January. Whether a Christmas gift for your favorite runner or for yourself, the Garmin 405 AND the Garmin-sponsored clinic at Fleet Feet makes this purchase a two-for-one gift! In addition to the training benefits of the Garmin 405 itself, you (or your runner) will learn all the ins and outs of the 405, maximizing its use.
Stop in to purchase your Garmin 405 at any time during the month of December and receive your certificate to participate in the January Garmin 405 User Training Clinic as well!
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 Holiday Ideas Ala Fleet Feet
Not sure what to get your favorite runner or walker this holiday season? Looking for a "little something" to give your training partner to thank them for all their encouragement and support during those eternally long training runs? Fleet Feet's Holiday Gift Box might be just the gift you're looking for!
Each gift box includes a pair of moisture-wicking socks, water bottle, high-performance nutrition product, and a Fleet Feet gift card with the monetary value of your choice! The Fleet Feet gift box adds an extra "something" to the standard gift card and is a great way to please even the pickiest runner on your holiday shopping list.
Other Fleet Feet Gift Ideas
Fleet Feet Sports Bonney Lake doesn't just cater to runners and walkers, either. We have gifts for fitness enthusiasts as well as any of your friends and family members.
Do you have a motorcycle rider on your gift list? Consider Mizuno Breath Thermo Gloves for him or her to wear under his/her regular cycling gloves. The Mizuno gloves are thin enough to be barely noticed but will certainly keep fingers warmer on those cold morning rides.
Wondering what to buy for your walker/runner who works out in the company of a four-legged friend? Consider clip-on safety lights for both runners. Small, lightweight, and reliable, clipping these lights to their vest and collar will keep them safe on those winter evening runs.
Know a yoga enthusiast? Fleet Feet has a great selection of comfortable clothing with moisture-wicking technology. These high-performance clothes will keep your yoga-ite cool, dry and comfortable during any type of workout.
Between our Fleet Feet gift cards and these wonderful suggestions, Fleet Feet has the answer for many of your holiday shopping needs. Stop in today and let us help you check off your holiday gift list!
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 Annual Tour de Lights Fun Run
Don't forget about the Annual, Fleet Feet sponsored Tour de Lights fun run! This FREE event is Fleet Feet's way of giving back to our community and sharing the holiday spirit. Instead of an entry fee, Fleet Feet asks participants to bring a nonperishable food item to be donated to our local food bank. Beginning and ending at the Bonney Lake Park and Ride (on the corner of 184th Avenue and highway 410), the fun, informal, holiday run tours the beautifully decorated neighborhoods of Bonney Lake and gives all the friends, family, and fans of Fleet Feet an opportunity to ring in the holidays together. Come and join us on Monday, December 22, at 7 pm for this marvelous holiday event!
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| Physical Therapy Points to Ponder: Winter Running Tips
Many of us dread
the idea of running outside during the winter; others are diehards who run outside in almost any conditions that don't blow us off the
road or cause us to ice skate instead. As the cold weather approaches, the chances of developing hypothermia and/or frostbite increase. It is important for all runners - diehards or not - to be aware of these conditions so that we can keep running without incident all winter long.
Hypothermia is basically a lack of adequate temperature. As
the core body temperature drops because of a drop in environmental
temperature, blood is directed away from the extremities and to the
vital organs. According to the Mayo Clinic, symptoms include shivering and the "umbles" (ie, mumbles, stumbles, grumbles and fumbles).
Frostbite
typically occurs when fingers, toes and face are exposed to the cold
air and the body is unable to supply the necessary blood to the surface
to sustain the health of the cells. Symptoms include: change
in skin color to red or, in more severe cases, pale; hardening of the
skin; numbness or pain in skin regions of the hands, feet and face. If you suspect that you've experienced frostbite, avoid rubbing the skin to make it warm, as this can damage the delicate cells. Instead, use a source of heat such as your breath.
To avoid cold-related problems, consider the following tips:
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Stay inside if the temperature is below freezing. Also, don't forget to take into account the windchill factor. If the temp does dip below freezing, run inside on a treadmill. While running, be sure to alter your pace and elevation. Treadmills
are essentially a flat surface and excessive running on a treadmill can
lead to repetitive strain injuries because the running pattern varies
little. Alternatively, consider cross training activities such as aqua jogging, elliptical machine, Nordic Trac, and aerobic or cycling classes.
- Wear a hat and mittens. The head is a major source of heat loss.
- Wear layers. This allows you to peel off or put on layers according to changes in weather and temperature during your run.
- Run short routes multiple times rather than one long run. This
keeps you close to home and allows you to call it a day if you get too
cold. It's much more dangerous to be a long way from home and have to finish your run in frigid
temperatures.
- Avoid running in
wet clothes in the cold. This can easily create a hypothermic
condition because the clothes no longer act as an insulator. Remember,
sweat is wet and can lead to hypothermia.
A final winter-running note: be aware of "black ice" or running on packed snow or ice. It is easy to loose your footing and create sprains or strains to the structures of the lower extremities.
Stay warm and safe, but keep on running!
* 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: Treadmill Time
Once again, we face that cold, dark and wet time of year. If you're
like me, I tend to busy myself with things associated with the
holiday season and neglect my runs and workouts - particularly those that require me to venture outside. Who wants to run in the
rain and chill of a Washington winter?
Consequently, when I do run, I want to get the most out of my workout; the best way to do this is by
interval training. To stay dry and warm while also doing high quality intervals, I turn to
the treadmill. The dreaded treadmill. I know what you're thinking: "The treadmill? Time stands still when I'm on the treadmill, especially when I'm struggling with intervals at 12 mph!" I have thought the very same thing, so I have devised several strategies to help with the "Treadmill Dread."
One
trick I use while treadmill running is to not look at the time spent running. I highly suggest that you keep your brain busy looking at anything BUT the hours and seconds ticking away on the treadmill display. Televisions and radios are good distractions, but I particularly like to monitor
the distance and use my wrist watch to keep track of intervals. This prevents me from focusing on the time I've spent running on the treadmill. If you step
on the treadmill with the intention of doing five intervals and rely on your watch to track the intervals, you
won't even notice the time. Instead, you'll be too busy counting your
intervals, and before you know it, 30-40 minutes of high quality running and intervals will be finished. And you'll have plenty of time to finish up your holiday shopping!
This winter I challenge you to conquer the "Treadmill Dread" and keep training despite the cold and wet winter weather.
Happy treadmill training and happy holidays!
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 Nutrition Notes: Eat, Drink & Stay Fit
It's the most wonderful time of the year....and the most temptation-filled. Although we all want to enjoy the holiday season and holiday goodies, sometimes the sugary sweets can get the better of us (and our regularly healthy habits). That in mind, here are a few party swaps to satisfy those holiday cravings but won't kick you off the healthy band wagon.
- Instead of 3 oz. Pot Roast, substitute 3 oz. Roast Chicken (Calories Saved = 112)
- Instead of 3 oz. Peanut Brittle, substitute 1 Candy Cane (Calories Saved = 354)
- Instead of 2 Pigs in a Blanket, substitute 4 Large Shrimp with 1 Tbsp Cocktail Sauce (Calories Saved = 140)
- Instead of 1 Piece Pecan Pie, substitute 1 Piece Pound Cake (Calories Saved = 387)
- Instead of Crackers & Cheese, substitute Veggies dipped in Light Salad Dressing (Calories Saved = 120)
- Instead of 12 oz. Bottle of Beer, substitute 4 oz Glass of Wine (Calories Saved = 50)
- Instead of 12 oz. Eggnog, substitute 12 oz. Cinnamon Hot Chocolate (Calories Saved = 260)
- Instead of 1 oz. Wasabi Peas, substitute 1 oz. Olives (Calories Saved = 88)
Featured Recipe: Cinnamon Hot Chocolate
4 servings
2 oz. semi-sweet chocolate (about 1/3 c. choc. chips)
4 cups milk
1/4 cup cocoa powder
1/4 cup sugar
4 cinnamon sticks (1 per mug)
1, Combine the chocolate, milk and
cocoa powder in a saucepan and heat over medium-high heat.
2. Whisk until the
mixture comes to a boil and the chocolate is dissolved.
3. Ladle the hot chocolate into mugs
and stir with cinnamon sticks to add a touch of cinnamon flavor.
Nutritional Information:
Calories 217
Protein 10 g
Total Carbohydrate 37 g
Dietary Fiber 3 g
Total Fat 5 g
Featured Recipe: Sour Cream Pound Cake
24 servings
3 cups sugar
3/4 cup butter, softened
1 1/3 cups egg substitute
1 1/2 cups low-fat sour cream
1 teaspoon baking soda
4 1/2 cups sifted cake flour
1/4 teaspoon salt
2 teaspoons vanilla extract
Cooking spray
Fresh blackberries (optional)
Mint sprigs (optional)
1. Preheat oven to 325°. 2. Place sugar and butter in a large bowl; beat with mixer at medium speed until well-blended (about 5 min.) 3. Gradually add egg substitute, beating well.
4. Combine sour cream and baking soda. Stir well; set aside. 5, Lightly spoon cake flour into dry measuring cups, level with knife. 6. Combine flour and salt. Add flour mixture and sour cream mixture alternately to sugar mixture, beginning and ending with flour mixture. Stir in vanilla. 7. Pour batter into 10 inch tube pan coated with cooking spray. 8. Bake at 325 for 1 hour 35 minutes or until wooden pick inserted in center comes out clean. 9. Cool in pan 10 minutes on wire rack; remove from pan. Cool completely on wire rack. Garnish with blackberries and mint, if desired.
Note:
Eight egg whites can be used in place of egg substitute. Add one at a time to
sugar mixture. Nutritional Information:
Calories 250
Protein 3.5 g
Total Carbohydrate 41.9 g
Total Fat 7.7 g
May you and your family have a very Merry Christmas and a healthy New Year!
* 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!)
- December 7 - K9 Candy Cane Fun Run, Renton
- December 13 - Christmas Rush 5k, 10k Fun Run
- December 22 - FREE Tour de Lights Fun Run @ 7 PM (Meet at Fleet Feet Bonney Lake)
- January 27 - Garmin 405 user training clinic @ 7 PM
- 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 2008, 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 Carrie Favro, who has won a Nike Sport Band. Congratulations, Carrie!
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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