 cto |
|
"Marathon May" |
May 2009 Newsletter
| |
|
|
|
|
|
Greetings!
"The world's favorite season is the spring. All things seem possible in May."
~ Edwin Way Teale
May has arrived, and for us here at Fleet Feet Bonney Lake, it's marathon month! Beginning in May 2006, we were part of the inaugural Tacoma City Marathon, and now, here we are, three years later, and running the bigger, better, third annual Tacoma City Marathon. Indeed, after a winter of slogging through the Washington weather, we're ready for spring and spring marathons, for all things certainly seem more possible in the spring sunshine of May.
Happy running,
Paul Morrison |
|
 Tacoma City Marathon
In May 2006, the Tacoma City Marathon, Half Marathon, and 10k debuted. Now, three years later, the event has grown, changed, and improved and is fast becoming one of the premiere running events in the Seattle-Tacoma area. On Sunday, May 3, Fleet Feet Bonney Lake and members of Tacoma and the surrounding communities gathered for the thrid annual Tacoma City Marathon festivities. Along with the marathon and half marathon race distances, the 2009 event included a 5k run. With approximately 2000 runners participating in the events, the Tacoma City Marathon hopes to keep growing with every year and is, according to race director Paul Morrison, the "big kick off for the year in Washington." Top finishers for the 2009 events featured both new and familiar names to the South Sound running community. 2008 marathon winner Michael Lynes of Tacoma successfully defended his title, finishing in 2:40.15, while Shawna Wilskey won the women's marathon with a time of 3:11.06. In the half marathon race distance, Gig Harbor's Anthony Seabolt was the men's division winner with a time of 1:23.20, and Ruth Perkins was speediest female half marathoner with a time of 1:29.02. Meanwhile, Lance Docken of P  uyallup took the men's 5k title, running the course in a speedy 16:58.7, and Anita Behrbaum won the women's 5k in 20:39. If you weren't able to get out and run the 2009 event, the date has already been set for the 2010 race: Sunday, May 2, 2010. Also, don't forget about the upcoming Tacoma Narrows Half Marathon on August 1! For more information on the 2009 Tacoma City Marathon, please visit the offical race website. |
 NEW Race Opportunity - Northwest Passage
Part of the Ragnar Relay Series, the Northwest Passage 24-hour relay race is a great running opportunity and the adventure of a lifetime.
Skagit, Deception, Fidalgo, Whidbey. Unusual names, and killer
places to run. This adventure-fest will push you and 11 pals through 187 miles
of stunning Washington scenery. Starting in the seaside town of Blaine, your
team will head south through farm country and along the coast, ultimately
crossing over Deception Pass onto Whidbey Island. The race (and your stamina)
wraps up on the southern tip of Whidbey in the charming town of Langley.
Running three legs during a 24-hour relay race is much
easier than you think. Each team member runs three legs, ranging between 3 and
8 miles. This relay race is physically demanding, but legs vary in difficulty,
and participants can choose which legs they run. This unique relay format makes
the Northwest Passage an accessible race for beginners yet challenging enough
for the most competitive.For more information, stop into Fleet Feet or visit the Northwest Passage website.
|
 Tips from the TriGuy: Transition Training
Happy spring everyone!
With the first
multisport event rapidly approaching, it's time to work on the fourth
discipline: your transition. I like to brush up on these skills by
incorporating them into my workouts. This is a great way to put some short, high-intensity, race-mimicking fun into your swim/bike/run or bike/run bricks! These "mini-bricks" simulate race day in that you come into
your transition tired. For example, you might do a 5 minute swim at race
pace, transition onto the bike for an all-out 10 minute ride, and finally
end with a 1 mile run interval - with the whole set done three times.
Of course, you can vary the distance and
discipline to your liking, but make sure you are working on making a quick
transition and practice different sequences to see what works the best
and is the fastest for you. Also, there are three time saving items that I frequently use for quicker
transitions. (And all of these can be purchased at Fleet Feet.)
- Wear a number belt so you can have it on under your
wetsuit and won't have to worry about it.
- Use Body Glide for quick wetsuit removal.
- Have your running shoes equipped with a speed lace
system such as Yankz laces.
Happy transitioning into race season, and I hope everyone's first race of the year is a great one!
TriGuy
|
Nutrition Notes: Spectacular Spinach
Made popular by Popeye the Sailor Man in
the 1930's, this leafy green originated in the
Middle East and was eventually brought to the United States by
the Spaniards. Popeye was credited with saving the spinach
industry, so much so that Crystal City, TX (the self-proclaimed
spinach capital of the world) built a statue in his
honor.
Spinach is a rich source of vitamins A and C, calcium,
iron, and potassium. However, its nutritional value is
somewhat inhibited by the oxalic acid it contains, which may
curtail the absorption of calcium and iron. While this does
not affect calcium absorption from other foods cooked with
spinach, you may want to get your calcium from additional
sources.
Fresh spinach is available year-round. You will find its
dark green leaves to be either curled or smooth, depending on
the variety. Spinach tends to have a slightly bitter taste.
Pick crisp, dark green leaves without too much of a stem.
Avoid bunches that are limp, damaged, or yellowing. One pound
of spinach (or a 12-ounce package) should be enough for two
nice servings.
Spinach tastes best if eaten immediately, but it may
be refrigerated for up to three days. Spinach also comes
canned and frozen; it freezes quite well. Since it is usually
grown in sandy soil, it needs to be thoroughly washed before
it is consumed. Submerge the leaves in lukewarm water and then
rinse a few times with cold water for best results. Even
prewashed and bagged spinach may need a brief rinsing.
There is a variety of ways to enjoy this great vegetable.
It can be served raw in a fresh, crisp salad or cooked (try
boiling, sauteing, or blanching). For fullest flavor,
cook only until it begins to turn limp. It also works well as
an ingredient in casseroles, quiches, soups, and other
concoctions. Dishes that use spinach as a main ingredient may
be followed by the phrase a la florentine.
Nutritional info (for 1 cup, raw): 7 calories, 0.8 grams
of fiber, 0.9 grams of protein, 0.1 grams of fat (0.0
saturated), 24 milligrams of sodium, and 0 cholesterol.
Featured Recipe: Spanich-Rice Casserole
Makes 4-6 servings
4 cups cooked brown rice
2 lbs. raw, chopped spinach
1 cup chopped onion
2 cloves minced garlic
1 1/2 Tbs. butter
4 beaten eggs
1 cup milk
3/4 cups grated cheddar
¼ cup chopped parsley
2 tble. Tamari (soy sauce)
½ tsp. salt
a few dashes each - nutmeg, cayenne
¼ cup sunflower seeds
paprika
1. Saute onions and garlic with
salt in butter.
2. When onions are soft, add spinach. Cook 2
minutes.
3. Combine with all ingredients
except sunflower seeds and paprika.
4. Spread into oiled
casserole and sprinkle sunflower seeds and paprika on top.
5. Bake, covered, 35 minutes at 350 degrees.
From Moosewood Cookbook
Featured Recipe: Orzo with Spinach Feta
Makes 8 servings
5 cups water
2 cups uncooked orzo
5 cups coarsely chopped spinach
1 cup (4 oz) crumbled feta
1 tblsp extra virgin olive oil
1 tsp. grated lemon rind
1 tblsp. fresh lemon juice
1/2 tsp. salt
1. Bring water to boil in saucepan. Add orzo. Cook 10 minutes; drain. Rinse with cold water; drain.
2. Combine pasta, spinach, and feta in large bowl.
3. Combine oil and remaining ingredients in small bowl.
4. Drizzle lemon mixture over pasta mixture and toss well to coat.
* Guest writer Leslie Funkhouser is a local runner, yoga instructor, and nutritionist. She owns and operates Wellness Concepts.
|
 Physical Therapy Points to Ponder: Ankle Sprains
Most of us have likely experienced an ankle sprain from running,
walking or other sports. Ankle sprains are generally caused by the ankle rolling inward or outward,
resulting in a sprain. Outward (eversion) ankle sprains are very uncommon
and often result in a fracture rather than a ligament sprain. Inward
(inversion) ankle sprains are much more common. When the foot
rolls inward, there is an excessive stress placed on the lateral aspect
of the ankle. Our body's initial response is to use the muscles on the
side of the lower leg (peroneals) to prevent further rolling. The
body's second response is for the ligaments to restrain or stop the
excessive motion that is occurring. Often, the neuromuscular system
can't respond fast enough to stop the motion, so the ligament becomes damaged.
Grades of sprains are based on the amount of damage to the
ligament. Grade I is stretching but no tearing of fibers, grade II is
stretching and some tearing of fibers and grade III usually means full
rupture of the ligament and often needs surgical repair. There
are three major ligaments on the lateral ankle, and of the three, the anterior
talofibular ligament is the most commonly sprained ligament. (It is also the most commonly sprained ligament in the entire body!)
There are multiple
ways to rehabilitate from an ankle sprain, including RICE and
GRAVY. Rest, Ice, Compress, Elevate (RICE) over the first several days to
weeks, and then Gradual Return to ActiVitY (GRAVY) - slowly reintroduce pre-injury
activities over the next few weeks.
One simple but effective exercise that strengthens the peroneal muscles
(those on the lateral aspect of the lower leg which helps prevent
ankle sprains) is a bridge with a heel raise. To perform this
exercise, lie on your back with your knees bent to about 100 degrees
and feet flat on the floor. Lift your hips/buttocks off the floor
until your legs and torso are in line (no saggy butts). Hold this
position. Next, perform a heel raise by rising up on your toes. If
you can't get the heels off the floor, move your feet closer to your
body by bending your knees further. Perform 1 to 2 sets of 10
repetitions and work yourself up to 3 sets of 10-15 repetitions. This
exercise will also work the soleus muscle but the peroneals are very
active as well. Caution: if you have low back or hip problems,
you should check with your primary care provider before performing this
exercise as it may cause undue stress on your lower back and hips.
* Guest writer Dennis Eldridge is a local runner and physical therapist, who works for Performance Physical Therapy in Enumclaw 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!
- May 3 - Tacoma City Marathon, Half Marathon, and 10k
- May 9 - Triathlon Training Clinic with Coach Randy Morris (9-11 am)
- May 9 - Medical Q & A Night with Dennis Eldridge (5-6 pm)
- May 30 - Petpalooza 3k Dog Trot, Auburn
- June 6 - Rainier to Ruston Rail-Trail Relay and Ultra
- June 20 - White River 5k
See Fleet Feet's Online Calendar for more information on these events and more! | |
|
|
|
