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"Marching Toward Spring" |
March 2009 Newsletter
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Greetings!
"Strong lives are motivated by dynamic purposes."
~ Kenneth Hildebrand
As athletes, we spend a significant amount of time trying to make ourselves stronger. Longer or more intense workouts strengthen our muscles and our minds, preparing us for faster races and better performances. As athletes, we have specific purposes, or goals, towards which we work. They are what drive us and motivate us to keep working and getting stronger. And what if we used that same drive for other things in our lives? This spring, I encourage you to set some new goals - both in running and in your life - and march (or run, walk, swim or bike) toward them. As you work toward your goal, your life and your sport will probably both become stronger; you just might discover aspects about yourself that you'd never noticed before.
Happy running,
Paul Morrison |
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 Spike Nights Available NOW
We know spring is just around the corner when the high school track teams begin scheduling practices and gearing up for their season. To help local teams start their season off right, Fleet Feet Bonney Lake is sponsoring Spike Nights for interested high school teams.
What are Spike Nights?
A great way to facilitate team bonding and ensure all runners have proper footwear, Spike Nights are specially scheduled evenings during which a local track team comes into the store to learn about and be fitted for running shoes by our trained staff members. Spike Night events generally include a brief presentation about the different types of footwear and running apparel, custom FIT process and gait analysis sessions for all team members, and discounts on spikes, training shoes and more.
How do I schedule a Spike Night?
Spike Nights can be scheduled by your team's coaching staff and are scheduled according to your team and our staff's availability. Most Spike Nights occur in the evening, after Fleet Feet's regular business hours, to allow us to focus on your team and your needs. To schedule a Spike Night, have your school's track and field coach call Fleet Feet at 253.862.8890 today!
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 The Mizuno "Run with Us" Truck is Coming!
Norcross, GA (April 15, 2008) - Mizuno, a leader in running footwear and apparel technology, recently introduced a new community-driven, experiential marketing campaign, called "Run With Us." This new grassroots campaign made its debut on March 30th in Atlanta, Georgia, at the ING Georgia Marathon, of which Mizuno was the official footwear and apparel supplier.
The "Run With Us" grassroots campaign is a mobile running tech lab designed to provide expert analysis and recommendation for runners of all skill levels. It features a grand scale technical van which will house two of Mizuno's state-of-the-art "Precision Fit" terminals. There, consumers are provided an innovative and thorough biomechanical analysis of their foot type and running needs. The "Precision Fit" procedure determines which type of running shoe best suits the runner's foot type, running style, and running goals. Runners are also given a chance to "test ride" footwear that have been suggested for their biomechanics. All participants in the "Run With Us" program will receive a free Mizuno Dryscience™ T-Shirt.
The Mizuno "Run with Us" Truck will be visiting Fleet Feet Bonney Lake on March 23, from 3-6 PM. Don't miss your chance to experience this unique event! |
 St. Patty's Day 5k
Join us for the FIRST annual St. Patty's Day 5k Run in Tacoma! Beginning at 9 AM on March 14, the run will start and finish near Thea Park on Dock Street and is USATF certified. After the race, join us at the Dock Street Landing Bar & Grill for the post-race party. Additional race and registration information can be found on the official website.
Wear green and bring the family out for some St. Patrick's Day fun and fitness with the Bud Light St. Patty's Day 5k! |
 Tips from the TriGuy:
I sometimes wonder if this winter will ever end! With any luck, this will be the last cold stretch. Howevever, when faced with the end-of-winter frustration at this time of year, I like to start increasing my aerobic base.
By increasing the voume of workouts that target my aerobic base, I am essentially building a bigger "engine" to drive me farther and faster. For best results, this increased volume should be done at a low intensity but for an extended duration. Your pace should allow you to hold an easy conversation for an extended period of time. The more base you build, the bigger the "engine" becomes and the faster you will be when the speed sessions begin. After all, a lawn mower can't beat a super charged race car!
For me, over the next few weeks I will be putting in some long, slow sessions in each sport or, as an alternate workout option, I might devote all my allocated weekly workout time to one sport to kick start that discipline. Of course, these workouts should only be done if you have a reasonable base built up in that sport already.
Ultimately, this is a great way to amp up for a spring bike race, marathon, or swim meet and gives you an opportunity to show all those purists out there that you are a contender in those solo events as well!
Happy conversational pace training, and let's get ready for longer, warmer days ahead!
TriGuy |
Nutrition Notes: Spice Things Up
Fresh and dried spices are a great way to liven up the flavor, color and aroma of any meal. But did you know that spices also impart healthy antioxidants that can reduce the risk of certain medical conditions? Studies show that spices have the ability to fight infection, inhibit tumor growth and reduce inflammation (something runners are frequently trying to reduce). One recent study conducted by the USDA found that 27 spices contained more antioxidants per gram than most fruits and vegetables. Here are just a few examples:
- Cinnamon: Research has shown that consuming as little as half a teaspoon a day (sprinkle on your morning bowl of oatmeal) of this spice for 40 days can reduce LDL cholesterol and triglyceride levels by as much as 20%; it also aids in digestion.
- Oregano: Loaded with vitamin E and packs more antioxidants in one tablespoon than a whole apple or banana.
- Garlic: Can help improve cholesterol levels, promote heart health, reduce the clotting of blood, fight fungal infections, and research is ongoing with garlic's relation in helping with allergies and ulcers.
- Sage: Appears to inhibit the breakdown of crucial compounds that affects memory and cognition.
Experts recommend using the freshest spices available. The best way to determine if a spice is fresh is to smell it. As a rule, try to use whole spices whenever they are available. Store dried spices in a dark place to retain their color and flavor; many experts recommend replacing the items in your spice rack each year. Add fresh spices toward the end of cooking, but dried spices in the earlier stages. When substituting dried spices for fresh, use about one-third the amount.
Featured Recipe: Slow-cooker Beef & Barley Vegetable Soup
½ pound ground beef
1 onion, chopped
3 carrots, peeled and chopped
1 potato, peeled and chopped
1 parsnip, peeled and chopped
3 clove garlic, minced
¼ tsp. freshly ground pepper
1 tble. dried basil leaves
1 (14.5-ounce) can low-sodium beef broth
1 (14.5-ounce) can whole tomatoes, no salt added
2 cups low-sodium vegetable juice
1 cup water
½ cup quick pearled barley
1 cup frozen vegetables
hot pepper sauce, to taste
salt and pepper, to taste
Cooking Instructions: Brown beef in a skillet over medium heat; drain. Place beef in a slow-cooker crockpot and add onion, carrots, potatoes, parsnip, garlic, pepper, basil, beef broth, tomatoes, vegetable juice and water. Cover, and cook on low setting for 7-9 hours. Turn slow cooker to high settings, and stir to break up whole tomatoes. Stir in barley and frozen veggies. Cover, and cook on high for 30 more minutes. Before serving, add hot pepper sauce, salt and pepper, to taste.
Featured Recipe: Spicy Vegetable Soup
2 tablespoons olive oil
2 cloves garlic, chopped
1 medium onion, chopped
24-ounce can spicy or Cajun stewed
Tomatoes, Chopped, Not Drained
24-ounce can water
1/2 of a 1-pound bag of frozen cauliflower, broccoli, and carrots
8-ounce can corn, drained
8-ounce can chickpeas, drained and rinsed
1/2 cup of dry orzo noodles
Dash cayenne pepper
1/2 teaspoon turmeric
Salt to taste
Freshly ground pepper
Freshly grated Parmesan cheese
Cooking Instructions: In a large pot, sauté garlic and onion in olive oil until softened. Add undrained tomatoes, water, frozen vegetables, corn, orzo, and spices. Simmer covered for 45 to 60 minutes. Before serving, add chickpeas and heat through. Top each serving with 2 tablespoons freshly grated Parmesan cheese.
* 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!
- March 9 - Medical Q & A with Physical Therapist Dennis Eldridge, 5-6 pm
- March 14 - Bud Light St. Patty's Day 5k Run, Tacoma
- March 21 - FSRC Resolution Run Series 20k & 20 miles & 5k, Ft. Steilacoomb
- March 23 - Mizuno Run with Us Truck @ Fleet Feet Bonney Lake, 3-6 pm
- March 28 - No Boundaries 5k Training Program Kick Off, 7 pm
- May 3 - Tacoma City Marathon, Half Marathon, and 10k
- May 30 - Petpalooza 3k Dog Trot, Auburn
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 Kim Hodson, who has won a Nike Sport Band. Congratulations, Kim!
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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