 cto |
|
"Spring Training" |
April 2009 Newsletter
| |
|
|
|
|
|
Greetings!
"Spring is when you feel like whistling even with a shoe full of slush."
~ Doug Larson
After a long winter, we're all ready for spring. For many of us, the sunshine and increasingly better weather is a good motivator to get out and get running. In addition to the improving weather, during the spring, we see increasingly more races (such as the upcoming Tacoma City Marathon), which serve as further inspriation for our training. Even with a few April showers, the coming of spring certainly puts an extra spring in our step. Here's to spring and the great running season ahead!
Happy running,
Paul Morrison |
|
 Vote for Fleet Feet Bonney Lake!
In 2007, Fleet Feet Bonney Lake was voted the Best Northwest Running Store by Competitor Magazine, and now Fleet Feet is in the running to win the title of Best Running Store in the Northwest/Western Washington, as voted by King 5 Evening Magazine. It's exciting for Fleet Feet to be considered for this award, but we need YOUR help in the voting process! Go to http://best.king5.com/fleet-feet-sports-bonney-lake/biz/178559 to vote for us. Every vote counts, and we appreciate your continued support of our store! |
 Tacoma City Marathon: Volunteers Needed
Join Fleet Feet Bonney Lake for the 3rd Annual Tacoma City Marathon, Half Marathon, and 5k on Sunday, May 3! In addition to plenty of runners and walkers, we are also looking for volunteers to help along the course. From cheerful folk to help at the start and finish lines to course marshalls and water station extras, there are a varety of volunteer positions available. If you are interested in volunteering, visit the TCM website or contact Volunteer Coordinator Rob Hester ( rcwhester@yahoo.com).
Registration for race participants can be found online and completed through April 29, 2009.
Not able to run or volunteer? Come on out on Sunday, May 3, to cheer the athletes on! We would love to see you along the course supporting the many athletes who participate in this event. |
 Tips from the TriGuy: Spring Swimming
Wow, I can't believe we've reached daylight savings time already! I guess the "off season" is officially over, as we now have all kinds of extra daylight in which to train. This increased daylight and the coming of spring also means that if you're like me your swimming needs to receive some focused attention and training. Kudos to those who swim all year, but for those like me who do not swim consistently, here are a few motivational tips to help you make it to the pool.
- Sign up for a triathlon. I have found that once I'm registered for a race, I have to start my swim training and will keep focused.
- Buy some swim gear such as hand paddles. Besides helping with hand placement and adding strength to your stroke, you will be adding a different element to your 10x200 yard repeat. Now you can go every other with paddles, which will help keep you interested and benefit your training.
- Use fins to build leg strength and see what it feels like to swim really fast.
- Always have a plan before entering the pool. Your plan could be as simple as a planned 30 minute straight swim or a 10x 200 yard interval work out. Without a plan, you probably won't swim.
- Make a weekly swim date or two with a buddy. This will all but guarantee that you will show up for swim practice, as you need to show them who's boss! A litlte healthy competition and partner encouragement will inspire your workouts.
Happy Swimming,
TriGuy |
Nutrition Notes: Be Grateful for Grapefruit
Grapefruit is loaded with healthy nutrients - especially fiber. In fact, they are the best fiber source, hands down, when compared with other fruits. Just half a grapefruit will provide 6 grams of fiber, but you must eat the segment walls to get the full fiber benefit. As with most fruits, about half of grapefruits' fiber is insoluble, which helps prevent constipation and may reduce the risk of colon cancer; the other half is soluble fiber, which helps lover cholesterol levels. Grapefruit also is an excellent source of many other nutrients, such as vitamin C, lycopene, potassium, folic acid, vitamin A and calcium.
Grapefruits come in pink or red and white varieties; white grapefruit is the best for marinades. One of the sweetest and pinkest varieties in the stores today is the Texas Rio Red grapefruit. When selecting your grapefruit, choose fruit that is flat at the poles (the stem end and the blossom end), is heavy for its size, is firm, and has a shiny skin. Whole grapefruit can be stored in the refrigerator for up to 2 weeks. Cut or peeled grapefruit may last 1-3 days in the refrigerator.
Note: Grapefruit can interact negatively with some medications; consult your primary caretaker for more information if you have any concerns.
Featured Recipe: Spinach and Grapefruit Salad
2 tablespoons chopped pecans 8 cups torn spinach 2 cups red grapefruit sections (about 3 medium grapefruit) 2 cups sliced mushrooms (about 8 ounces)
1/4 cup (1 ounce) crumbled blue cheese
1/2 cup raspberry fat-free vinaigrette (such as Girard's)
1, Place the pecans in a large skillet, and cook over medium heat 3 minutes or until lightly browned, shaking skillet frequently. Set aside.
2. Place 2 cups spinach on each of 4 serving plates.
3. Arrange 1/2 cup grapefruit and 1/2 cup mushrooms over spinach.
4. Sprinkle each serving with 1 tablespoon cheese and 1 1/2 teaspoons pecans.
5. Drizzle each with 2 tablespoons vinaigrette.
* Guest writer Leslie Funkhouser is a local runner, yoga instructor, and nutritionist. She owns and operates Wellness Concepts. * |
 Physical Therapy Points to Ponder: Muscle Energy Systems - Fatigue & Soreness
As we jump into our spring training schedules, our muscles are sure to become tired and sore. This month's article sheds light on the reasons this happens and ways you can avoid significant muscle soreness and fatigue.
Muscles & The Body's Energy Systems
The body utilizes three main systems to generate energy for muscular work: the phosphagen system, glycolysis, and the oxidative system. These systems use aerobic and anaerobic processes to function. Aerobic processes produce energy in the presence of oxygen while anaerobic processes do not. Proteins and fats need oxygen to produce energy while carbohydrates produce energy with or without oxygen. ATP (adenosine triphosphate) is the form of energy produced from the breakdown of these nutrients. All three energy systems work continually in muscle cells; however, each system dominates during certain types of physical activity:
- The phosphagen system is most active during the start of all exercise and during high-intensity, short-term activities. (Examples: weight lifting and sprinting)
- Glycolysis is most active during moderate-intensity medium-term activities. (Examples: long sprints and the mile)
- The oxidative system is most active during activities which last longer than 3 minutes and are of low intensity. (Examples: jogging, bicycling, swimming and aerobic machines)
Causes of Muscle Fatigue
Muscle fatigue often limits activity performance and duration. Some people point to lactate (a byproduct of glycolysis) as a cause of muscle fatigue and soreness. However, this may not be entirely correct. Fatigue does occur when there is a high level of lactate, but lactate does not cause fatigue or muscle soreness. Muscle fatigue is now thought to occur due to a decrease in the pH in the muscle tissue from the increasing presence of hydrogen ions. This decreased pH reduces the muscle cells' ability to metabolize nutrients and thus create energy and perform a contraction.
Muscle Soreness
Muscle soreness is typically felt 24-48 hours after certain activities. A long-standing myth is that lactic acid is the cause of muscle soreness. However, studies showing that the muscle tissue concentration of lactic acid is back to pre-activity levels within 30-60 minutes after exercise have debunked this myth. Currently, the term Delayed Onset Muscle Soreness (DOMS) is commonly used. When muscles undergo new or strenuous activities, particularly those that involve lengthening, microscopic tears of the cellular membrane occur. This results in an inflammatory response and the subsequent production of waste and chemical irritants. These substances stimulate pain fibers and cause pain.
Avoiding Muscle Fatigue & Soreness
One of the best ways to avoid muscle fatigue and soreness is to utilize a proper training program which limits the intensity level at the beginning of the program. This decreases the incidence of DOMS and properly graduates the intensity and mode of exercise to reduce the tendency of fatigue. Both DOMS and fatigue can lead to injury to the muscle tissue if not adjusted for properly. There are many resources on the web and at bookstores that you can access to find a program suited for your individual needs.
* 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. *
|
| Upcoming Events
Don't forget to add these exciting events to your running calendar!
- April 9 - Medical Q & A Night with Physical Therapist Dennis Eldridge (5-6 pm)
- April 25 - Dr. Donna Day (10:30 am - 5 pm)
- May 3 - Tacoma City Marathon, Half Marathon, and 10k
- May 9 - Triathlon Training Clinic with Coach Randy Morris (9-11 am)
- May 30 - Petpalooza 3k Dog Trot, Auburn
- June 6 - Rainier to Ruston Rail-Trail Relay and Ultra
See Fleet Feet's Online Calendar for more information on these events and more! | |
|
|
|
