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"Heat up your running" |
July 2009 Newsletter
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Greetings!
"Freedom is nothing else but a chance to get better."
~ Albert Camus
How will you celebrate the Fourth of July? In addition to the traditional picnics, BBQs and fireworks displays, some of us will also celebrate this national holiday by running in one of the many 4th of July races in the area. Ft Steilacoom Running Club, for example, has a tradition of celebrating the holiday with their "4 on the Fourth" 4 mile race. Races such as these not only are a great way to celebrate the holiday but also provide an added training opportunity. While running and enjoying the Fourth of July festivities, you also have a chance to better your race times and spice up your training schedule. All in all, it's a perfect way to spend and celebrate the Fourth.
Happy Independence Day and happy running,
Paul Morrison
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 Fleet Feet Voted "Best in the Northwest"
Each year, King 5 Evening Magazine polls its readers to determine the "Best of the Northwest" in a variety of categories. Fleet Feet Bonney Lake was voted the 2009 "Best of the Northwest Running Store."
Of course, we could not have done it without you, our loyal customers and friends, and we would like to thank you for voting us the Best of the Northwest. We are pleased to serve you and appreciate your business. Thanks for recognizing us as Best of the Northwest, and we hope to continue that tradition in the future!
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 Coming to Fleet Feet: Resting Metabolic Rate Testing
Whether you are trying to lose or maintain weight, it is
important to know how many calories your body needs. Resting Metabolic Rate Testing will help you accomplish that.
Simply stated, metabolism
is the process of converting food into heat or energy. The rate and efficiency with which the body
converts food to energy is referred to as the metabolic rate. The number of calories burned by the body is
directly proportional to the amount of oxygen consumed.
For this test, the MetaCheck calculates oxygen consumption
by measuring the concentration of oxygen exhaled. You can achieve this measurement in a simple,
10 minute breath test. Once the test is
completed, your metabolic rate will be used to calculate your Target Caloric
Zones. These zones provide powerful
information to help you lose weight or indicate how many calories you should be
consuming to maximize fitness performance. This awesome test is being brought
to fleet feet at a discounted price.
Test will be administered by MultiCare Dietitian Michele Schaper
MS, RD, CD.
This test costs $40 and will be offered at Fleet Feet on Saturday July 11th
and 18th. Please sign up for time slot with Fleet Feet by calling 253-862-8890 or stopping into the store.
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 Tips from the TriGuy: Finding Extra Time
Time: we all wish we had more of it.
More time means more training which means faster racing! Last month, we
talked about how to get the most out of our time by eliminating junk miles. This
month let's see how to create more time for more training.
I think the number one way to squeeze
more time out of a day or week is by biking or running to work. I quite often
bike to work, which changes my 30 minute drive into a 55 minute ride. This allows for
a 55 minute workout that only costs an extra 25 minutes, since I would have
been wasting time driving for 30 minutes anyway. By the time I bike
to and from work in ONE day, I have created a "free" hour of
training time! Wow, who said you can't get something for nothing?
Sometimes when I am
really motivated, I will carry my running shoes. I ride half way home and then run the
other half, pushing my bike. This strategy helps me get in some free running time as well. (In fact, I probably should do that more often by the looks of my run splits!)
Anyway,
happy training and commuting. I hope everyone's season is going well. See you at the
races.
TriGuy
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Nutrition Notes: Rooting for Raspberries 
'Tis
the season to stock up on juicy, ripe raspberries. These short lived
delicacies are hard to resist, especially since they are teeming with
healthy nutrients. Health Benefits: Raspberries
are rich in folate, vitamin C, iron and potassium. The fruit also
contains the soluble fiber pectin, which may help control cholesterol
levels, while the seeds provide a lot of insoluble fiber. Raspberries
are a also a good source of cancer-fighting antioxidants. Selecting the Best Fruit: Always
buy raspberries just before you intend to eat them. Wash the fruit
right before use. At home, check the cartons of berries and remove any
that appear moldy. Storage: You can leave the unwashed
berries in their original container or store them in a shallow
container lined with paper towels and covered with plastic wrap.
Because raspberries spoil quickly, it is best to eat the fruit within
1-3 days.
Featured Recipe: Berry Smoothie
1 cup soy milk
1/2 cup frozen raspberries
1/2 cup frozen blueberries
1/2 cup plain low fat yogurt
2 tsp honey
Blend together in a blender and enjoy!
Nutritional Information
Calories: 159
Fat: 2 g (mono 1 g, poly 1 g)
Protein: 6g
Carbohydrate: 31g
Fiber: 3g
Cholesterol: 1 mg
Iron: 1 mg
Sodium: 77 mg
Calcium: 120 mg
Source: Health July/Aug 2009
Featured Recipe: Mixed Greens with Raspberries and Pears
Yield 6 servings
3 tablespoons raspberry flavored vinegar
2 tablespoons apple juice
1 tablespoon extra virgin olive oil
1 tablespoon honey
1/8 teaspoon salt
1/8 teaspoon pepper
2 cups torn spinach
2 cups torn Boston lettuce
2 cups torn curly endive
2 cups cubed pear
1 cup raspberries
Combine first 6 ingredients in small bowl and stir well with wire whisk.
Combine spinach, lettuce, endive, pear and raspberries in large bowl and toss gently.
Divide salads among 6 plates and drizzle with dressing.
Nutritional Information:
Calories: 86
Fat: 2.7 g (sat 0.3g, mono 1.7g, poly 0.4g)
Protein: 1.4g
Carbohydrate: 16.3g
Fiber: 4g
Cholesterol: 0 mg
Iron: 1.1 mg
Sodium: 69 mg
Calcium: 39 mg
Source: Cooking Light July 1995
* Guest writer Leslie Funkhouser is a local runner, yoga instructor, and nutritionist. She owns and operates Wellness Concepts.
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 Physical Therapy Points to Ponder: Plantar Fasciitis Explained
Plantar Fasciitis is the most common injury
related to running. Many of us have heard about it, known someone who had it,
or experienced it ourselves, but what exactly is it?
The plantar fascia is a band of connective tissue that
spans the sole of the foot from the heel to the base of
the toes. Because running is a repetitive activity and
places a great amount of stress to the foot, the
plantar fascia can easily become inflamed from
microtears to the tissue.
How do I know if I have plantar fasciitis?
A tell-tale sign of plantar fasciitis is pain in
the foot with the first step out of bed in the morning.
While running, this pain may occur during the first few
minutes
but subsides over time. This happens because the
tissue warms up and becomes more elastic with
movement.
Can I treat plantar fasciitis?
There are multiple options for
treating plantar fasciitis. These
include: proper footwear, supportive footbeds/inserts
or orthotics, physical therapy treatments (ultrasound,
stretching, deep tissue massage, activity modification,
and foot strengthening exercises), ice, reduction in
running intensity and duration, as well as
incorporating cross
training into your regimen.
Stretching, in particular, can help plantar
fasciitis
patients. A study recently published in the
Journal of
Bone and Joint Surgery described an especially
effective
stretching program. While sitting in a chair or edge of
bed, cross the affected leg across your other leg.
Place your fingers on the base of the toes on the
affected foot and pull the
toes upward, away from the sole of the foot. Pull far
enough to feel a stretch in the arch of the foot.
You should also pull the whole
foot toward the shin. This combination of the toes and
foot being pulled upward results in maximal stretching
of the plantar fascia. The stretch should be held for 10
seconds and done 10 times; a total of 3 sessions
should be performed per day. It's best to perform this
stretch before getting out of bed in the morning and
after any prolonged sitting. Be willing to adhere to
this stretching program for 8 weeks, this type of injury
doesn't go away quickly.
* 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. *
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| Upcoming Events
Don't forget to add these exciting events to your running calendar!
- July 4 - 4 on the 4th Run
- July 9 - Medical Q & A Night with Dennis Eldridge
- July 11 & 18 - Resting Metabolic Rate Testing
- July 25 - Enumclaw Street Fair 5k
- August 1 - Tacoma Narrows Half Marathon
- August 8 - Run for the Light 5 Mile
See Fleet Feet's Online Calendar for more information on these events and more! | |
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