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September 2009 Newsletter | |
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Greetings!
"It is a rough road that leads to the heights of greatness."
~ Seneca
I love trail running, and fall - with the start of the high school cross country season as well as the crisp, autumn weather and beautiful, fall leaves - is one of the best times to hit the trails. While trail running, there's never a moment of boredom; you're so busy taking in the natural world around you (and, of course, keeping an eye on the ever-changing terrain underfoot) that your workouts seem to fly by. Of course, depending upon the trail, sometimes your way might become a bit rocky and rough, but it all becomes worth it in the end when you're treated to a view of our magnificent mountains and when you can look back to see how far you've come - physically and metaphorically. This fall, I encourage you to shake up your workouts, challenge yourself, and enjoy our gorgeous Washington scenery by hitting the trails. It will open up a whole new world of running.
Happy running,
Paul Morrison
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 FF Goes Green: Customer Rewards Certificates
In a further attempt to "go green," Fleet Feet Bonney Lake is no longer sending out paper copies of the Customer Rewards Gift Certificates. Instead, you can check your Rewards point balance any time you stop into the store. Simply ask one of our friendly staff members to look up your name and Customer Rewards account on our computer, and they will let you know what your Customer Rewards balance is as well as whether you have Rewards to redeem.
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 Tips from the TriGuy: Tapering
After training hard all summer for that end-of-the-year major
race, wouldn't it be a shame to toe the start line tired?
To eliminate
this problem, a triathlete should cut back his/her training so his/her body recovers
from the weeks of training placed on it. Called "tapering," this effective training method ultimately allows the body to come back
stronger and perform better than ever.
There are two different
tapers I use. The first I use if I am going to essentially train
through a race and use that race as training race. If that's the case, two
days out from the race I will not train at all. The next day, I follow up my day of full rest with a brief swim, bike, and run. I prefer to do these short workouts on the race course. I also make sure that, following a short warm up, I train no more than five minutes in each discipline at race pace.
The second tapering strategy I use with my more important races. For these races, I will cut my last week's mileage
in half while maintaining the frequency and intensity of each workout.
This way, I feel fast and have much more energy in my system to hit it hard
on race day.
Good luck with your September races.
Happy tapering,
TriGuy
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Nutrition Notes: Great Time for Grapes 
How to Select Grapes:
Select grapes that are plump, full-colored, and firmly attached to their stems.
Look for a slight pale-yellow hue on green grapes; red grapes should be deeply
colored with no sign of green.
How to Store Grapes:
Unwashed grapes can be stored in a plastic bag in the refrigerator for up to a
week, although their quality diminishes the longer you keep them.
How to Eat Grapes: This seems like a silly category, but table grapes aren't meant just for eating out
of hand. In fact, you can use them fresh in salads, pies, or other desserts, or use them frozen,
as a garnish or frosty snack.
When to Purchase Grapes:
You can buy grapes year-round, although the North American versions (mostly
from California)
are only available from July to December.
Benefits of Grapes:
Grapes' most attractive benefits are in their phytonutrients, found in the skin
of grapes of all colors, that may help prevent some cancers and heart disease.
They also provide a small amount of vitamin A, and a variety of minerals.
Grape Nutrition:
One cup of grapes is equal to 60 calories, 0.9 grams of fiber, 0.6 grams of protein, 0.3
grams of fat, 2 milligrams of sodium, and no cholesterol.
Featured Recipe: Grilled Chicken and Grape Salad
Yield: 5 servings of approximately 1 cup serving size
Ingredients:
1 1/2 cups 2% reduced-fat
Greek-style yogurt
1 tablespoon canola oil
1 tablespoon grated,
peeled, fresh ginger
3 garlic cloves, minced
3/4 teaspoon salt,
divided
1/2 teaspoon ground red
pepper
4 bone-in chicken breast
halves, skinned
Cooking spray
1 cup seedless green
grapes
1/2 cup chopped red onion
1/2 cup mango chutney
1/3 cup finely chopped
celery
1/3 cup canola mayonnaise
3 tablespoons fresh lemon
juice
1. Combine
first 4 ingredients, stirring to combine.
2. Stir in 1/4 teaspoon salt and pepper.
3. Place yogurt mixture in a heavy-duty zip-top plastic bag. Add chicken to bag;
seal. Marinate in refrigerator for 2 hours, turning occasionally.
4. Prepare
grill to medium-high heat.
5. Remove
chicken from bag; discard marinade.
6. Place chicken, breast side down, on grill
rack coated with cooking spray; grill 10 minutes or until browned. Turn chicken
over; grill 20 minutes or until a thermometer inserted in the meaty part of
breast registers 160°.
7. Remove chicken from grill; let stand 10 minutes.
8. Remove
meat from bones; discard bones.
9. Coarsely chop chicken and place in a medium
bowl. Sprinkle chicken with remaining 1/2 teaspoon salt.
10. Add
grapes and remaining ingredients to chicken mixture; toss gently to combine.
Chill 30 minutes.
Nutritional
Information
Calories:
430
Fat:
18.6g (sat 2.7g,mono 6.2g,poly 8.8g)
Protein:
28.9g
Carbohydrate:
35.1g
Fiber:
1g
Cholesterol:
68mg
Iron:
1mg
Sodium:
718mg
Calcium:
100mg
Source: Cooking Light, JULY 2009
Featured Recipe: Grape & Cucumber Salad
Yield: 6 servings of 1/2 cup serving size
Ingredients:
1 cup seedless green grapes, quartered
1 cup seedless red grapes, quartered
3/4 cup finely chopped, peeled English cucumber
1/4 cup finely chopped, Vidalia (or other sweet onion)
1 T. chopped, fresh cilantro
1 T. finely chopped, seeded jalapeno pepper
2 T. fresh lime juice
1/4 tsp. salt
Combine all ingredients in a medium bowl. Cover and chill 1 hour, stirring occasionally.
Nutritional Information:
Calories: 22
Fat: .2 g (sat 0.1g, mono 0g, poly 0.1g)
Protein: 0.3g
Carbohydrate: 5.5g
Fiber: 0.4g
Cholesterol: 0mg
Iron: 0.1mg
Sodium: 50mg
Calcium: 5mg
Source: Cooking Light, JUNE 2002
* 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: Achilles Tendon Injuries
At some point or another, many runners experience pain and strain in the Achilles Tendon. This month's article looks at the Achilles Tendon, what it does, common injuries, and ways to treat those injuries.
What is the Achilles Tendon?
The Achilles Tendon (AT) is a tendon that attaches the calcaneus (heel)
bone in the foot to a group of three calf muscles called the triceps
surae. The triceps surae includes the soleus
(SM), gastrocnemius (GNM) and the plantaris (PM) muscles. The SM contains mainly Type I (slow twitch) muscle fibers and is primarily involved
in daily posture support, while the GNM contains Type II (fast twitch) muscle, which contribute to the calf's explosive capabilities, and typically is the muscular,
visible part of the calf. In comparison, the PM is very small and
contributes much less to calf muscle's function. Both the GNM and PM muscles cross the knee as well as the ankle and assist in knee flexion and extension.
When the triceps surae
contracts, it causes the ankle to flex, pointing the toes down in a motion
referred to as plantar flexion. This pointing motion is required for walking, running, sprinting, and
jumping. Initially in the runner's stride, plantar flexion is needed when the foot strikes the ground, and it is needed again during mid/late stride to maintain a stable joint as the leg moves over the foot.
Forceful plantar flexion also provides forward propulsion
for the body and aids in proper push off.
Achilles Tendon & Injuries
The prevalence of AT injuries has increased in recent years. This increase is attributed to greater
participation in sports and an aging, more active population. In fact, the AT is the most frequently injured tendon
in the lower body, accounting for approximately 20% of all tendon injuries and with the most severe rupture occurring in roughly 18 out of every 100,000 people. The average age for rupture is around 40.6 years in men and 44.5 years for women, and these statistics are often due to age-associated weakening and a decline in activity during middle age.
The AT is prone to injury for several reasons. First, the AT is involved in all phases of the gait cycle, which makes it more likely to be injured. Furthermore, during activities such as walking and sprinting, the AT endures the stress of approximately three to twelve times the weight of a person's body. Also, AT injury becomes more prevalent if a person has previously been more
sedentary, if the muscles are fatigued or weak due to overuse and combined with a lack of
flexibility in the calf muscles.
Approximately 60-75% of all ruptures are associated with sports
activity, primarily soccer, track and field, and basketball. The
most common forms of AT rupture result from the sudden movement of the
foot upward, a rapid controlling motion of a planted foot, a forceful push off of
the foot, or direct trauma to the tendon. Someone who experiences an AT rupture may report feeling a snap in the back
of their leg as if they had been kicked, the sensation of being hit by a rock,
or the feeling that something suddenly burst.
The rupture itself may even be audible and reported as a loud pop or a snap.
How can an Achilles Tendon injury be treated?
All
treatments begin with immobilization in a comfortable position of
plantar flexion, the use of crutches, icing, and placing the limb in elevation. Therapy then starts by controlling the pain, controlling the swelling and edema in the area, and working on a pain-free
range of motion. Occasionally, surgery is required; in this case, it is important not to
stress the tendon too soon after surgery so as to allow proper healing and reduce the risk of re-injury.
Of course, different types and schedules of treatment are used with different patients. Runners and other athletes eager to return to training may undergo more aggressive, faster progressing therapy. Above all, it is important to regain strength in the ankle and tendon. Once both ankle and tendon strengthen to a level equal to the non-injured side, the athlete can transition into drills and low-level running. Your physical therapist will devise a therapy regimen specific to you and your needs.
**Do you have a particular that you would like to see covered in a future Physical Therapy Points to Ponder article? If so, please email the topic suggestion to physical therapist and guest writer Dennis Eldridge: deldridge@psspt.com. **
* 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!
- September 5 - Parkland Pace or Race (2 Mile & 5k)
- September 5 - Labor of Love Triathlon, Bonney Lake
- September 9 - Medical Q & A with Dennis Eldridge
- September 19 - Run Wild 5k & 8k, Northwest Trek
- October 3 - Mud Mountain Dam 5k Run, Enumclaw
See Fleet Feet's Online Calendar for more information on these events and more! | |
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