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Greetings!
"Method is much, technique is much, but inspiration is even more."
~ Benjamin Cardozo
What inspires you? Are there particular quotes or sayings that have motivated you in your athletic endeavors? Each month, we begin our newsletter with an inspirational quote, and while we have many sayings that inspire us, we want to hear what inspires YOU. For the next few months, we will begin our newsletter with motivational quotes that come from our readers, so if you have a quote or saying that you've found particularly inspiring, please send them to us. (Click here for the email link and please write "Fleet Feet Inspiration" in the subject line.) We look forward to hearing your words of wisdom.
Happy running,
Paul Morrison
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 Coming Soon: Diva Night
Attention athletic women! On November 12, Fleet Feet will be hosting a Diva Night from 7-9 PM. An evening JUST for women, Diva Night will feature door prize drawings, a fashion show of fall and winter apparel, guest speakers with tips for health and beauty, wine and hors d'oeuvres, and more.
Diva Night is a great "girls' night out," so reserve your spot TODAY by emailing your name and contact information to staff@fleetfeetbonneylake.com.
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 Marathon Training 2010: Bring a Buddy
Thinking about running a marathon? Train with Fleet Feet!
Beginning in January, Fleet Feet Bonney Lake will sponsor our annual Marathon Training Group. Led by experienced coaches and Fleet Feet staff, this group prepares runners for a spring marathon and features an indidvualized training plan, weekly group runs, guest speakers, offical Fleet Feet training group t-shirts, and more.
REGISTRATION SPECIAL: Fleet Feet is offering a special deal for runners who register for the 2010 Marathon Training Group. If you bring in a new friend (someone who hasn't trained with us before) and sign up for training, both of you will get 10% off your registration fee.
Sign up today and join us for Marathon Training 2010!
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 Reminder: FF Goes Green
Remember, Fleet Feet Bonney Lake has "gone green" with the Customer Rewards Gift Certificates. As of September 2009, we will no longer be sending out paper copies of your Customer Rewards. 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: Season Wrap-up
With October already here what's a triathlete to do? Except for those
lucky few that get to go to Kona for the Ironman World Championships,
our season is essentially over. I hope everyone had a good time pushing
their potential. Just as the season is winding to an end, this will be my last column
for this season.
During this time of year, I like to wind down and analyze
my past race results to see where I might improve in future seasons. This analysis then helps me come
up with something to do over the winter. It keeps me motivated and
sometimes even improves my race times for the next season.
After analyzing my race results and targeting my improvement areas, I then re-vamp my training slightly. After a couple of
weeks of doing absolutely nothing, I become a purist in my weakest
link, training exclusively in the spot that I feel needs the most attention. Along with this sport-specific training, I try to hit the weights
for a couple of months to maintain and build that much-needed muscle
for the following race season. Specifically, one type of training I
enjoy is "Crossfit." This particular training involves functional exercises needed
for everyday tasks and involves high intensity sets to keep me fit (or, after doing nothing for a few weeks, gets me fit again). Check out Crossfit Lake Tapps for some cool
workouts and more information.
Good luck in
your off season, stay motivated, keep strong, and have fun planning
next year's races! See you next season.
TriGuy
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Nutrition Notes: Bravo for Barley 
With all the attention paid to whole wheat and oats, barley remains the odd child of the grain family. However,
new research shows that regular consumption of barley can significantly
lower blood levels of LDL cholesterol, triglycerides and total
cholesterol.
Health Benefits: Like oats, barley contains a soluble fiber called beta-glucan, which may reduce the risk of heart disease. Unlike other grains that only have fiber in the outer bran layer, barely boasts fiber throughout the entire kernel. That means even processed barley retains a fiber punch.
Buying Barley: Pearl
barley is the most commonly sold form of the grain and is "pearled," or
polished, numerous times to remove the hull, bran and some of the fiber
in the inner layer. Scotch or pot barley is less refined but still loses some nutrients in processing. Barley is also sold as flakes and in a quick-cooking form. Hulled
and hull-less barley are the only forms that are considered true whole
grains, meaning the nutrients and fiber remain intact after processing.
Storing Barley: Keep uncooked barley in an airtight container at room temperature for up to 3 months; it can last for 6 months in the refrigerator. Once cooked, keep in the fridge for up to a week.
Using Barely: Barley can be used in soups, stews, side dishes and other recipes that call for grain products.
Featured Recipes
Bean & Barley Soup
Yield: 4 servings (serving size: 1 1/4 cups soup and 1 1/2 teaspoons cheese)
1 cup pinto beans
1 tablespoon olive oil
2 cups finely chopped red onion
1 cup finely chopped fresh flat-leaf parsley
1/2 cup finely chopped celery
1/2 cup finely chopped carrot
1/2 cup chopped fresh basil
9 cups water
2 cups vegetable broth
2 bay leaves
1/3 cup uncooked barley
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/2 teaspoon hot sauce
2 tablespoons grated fresh Parmesan cheese
Preparation:
1. Sort
and wash beans; place in a large saucepan.
2. Cover with water to 2 inches
above beans; bring to a boil.
3. Cook 2 minutes; remove from heat.
4. Cover
and let stand 1 hour.
5. Drain beans. Wipe pan dry with a paper towel.
6. Heat
oil in pan over medium-high heat. Add onion, parsley, celery, carrot,
and basil; cook 3 minutes, stirring frequently.
7. Add beans, 9 cups
water, vegetable broth, and bay leaves; bring to a boil.
8. Reduce heat,
and simmer 1 hour and 15 minutes or until beans are tender. Discard bay
leaves.
9. Place
3/4 cup beans and 3/4 cup cooking liquid in a blender; process until
smooth. Return pureed bean mixture to pan.
10. Stir in barley, salt,
pepper, and hot sauce; bring to a boil.
11. Reduce heat, and simmer 30
minutes or until barley is done. Ladle soup into individual bowls;
sprinkle with cheese.
Nutritional Information
Calories: 308 (16% from fat)
Fat: 5.4g (sat 1.1g,mono 2.9g,poly 0.8g)
Protein: 14.6g
Carbohydrate: 52.6g
Fiber: 12.5g
Cholesterol: 2mg
Iron: 4.4mg
Sodium: 676mg
Calcium: 154mg
Source - Cooking Light (JANUARY 2006_
Chicken & Barley Stew
Yield 4 servings (serving size: about 1 3/4 cups)
1 cup uncooked quick-cooking barley
3 (14-ounce) cans fat-free, less-sodium chicken broth
1 tablespoon olive oil
1 3/4 cups chopped onion
1 (10-ounce) package frozen mixed vegetables
1 cup chopped cooked chicken
1/4 teaspoon salt
1/4 teaspoon dried thyme
1/4 teaspoon black pepper
Preparation
1. Bring barley and broth to a boil in a large saucepan. Reduce heat, and simmer 5 minutes.
2. While
barley cooks, heat oil in a large nonstick skillet over medium-high
heat. Add onion; sauté 3 minutes.
3. Add mixed vegetables; sauté 2
minutes.
4. Add vegetable mixture, chicken, salt, thyme, and pepper to
barley mixture; simmer 4 minutes.
Nutritional Information
Calories: 356 (19% from fat)
Fat: 7.5g (sat 1.5g,mono 1.9g,poly 3.3g)
Protein: 22.7g
Carbohydrate: 50.7g
Fiber: 12.1g
Cholesterol: 31mg
Iron: 3.1mg
Sodium: 763mg
Calcium: 54mg
Source - Cooking Light (JANUARY 2004)
* 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: Tarsal Tunnel Syndrome
We've probably all heard of carpel tunnel syndrome, a condition that occurs in the wrist and in which the median nerve is compressed as it passes from the wrist into the hand. Did you know that a similar condition can result in your foot as well? This
condition, called tarsal tunnel syndrome, is not as common as its wrist
counterpart, but it can occur when the tibial nerve is compressed as it
passes through the ankle and into the foot.
How it Works
The tibial
nerve starts in the thigh as the sciatic nerve, and after crossing the
knee, supplies many muscles in the back of your leg. As
it moves into the ankle, it passes behind the large bone on inside of
your ankle called the medial malleolus, along with an artery and vein
that deliver blood supply to and from the foot. In order
to keep the nerve and blood vessels tucked safely behind the ankle, the
body has created a tough, non-stretchy piece of tissue called the
flexor retinaculum which runs from your tibia in front of your foot to
your calcaneus, or heel bone, in back of your foot. All
of these bones, together with the ligaments around them, form a nice
covered tunnel for the nerve and blood vessels to pass safely into your
foot.
Unfortunately,
because the tunnel is formed by many structures that are not very
flexible, anything that takes up space or changes the position of the
tunnel may cause this nerve to be pinched or compressed. Examples of how this can occur include injury, inflammation, fractures, space-occupying lesions (like ganglions or cysts), tumors or having the back of your foot turned out to the side. Having
an injury of the tibial or sciatic nerve farther up the leg may also
predispose you to compression lower in the body; this is often referred to as
"double-crush syndrome."
Symptoms of tarsal tunnel
syndrome include pain into the foot, especially along the inside of the
foot or into the sole, and nerve symptoms such as numbness or tingling. Symptoms are often worse at the end of the day after standing and/or walking for long periods or at night. If
the condition has been going on for a long time, there may also be
weakness of the muscles in the foot supplied by the tibial nerve's
branches as well abnormality in walking.
Treatment
Tarsal tunnel syndrome is not a condition that we can treat on our own. If
you are having these symptoms the most important thing to do is see a
medical professional to definitively diagnose this condition, and rule
out other conditions such as plantar fasciitis, peripheral neuropathy
or tendinopathy. Conservative treatment is usually tried
first and may include physical therapy to reduce swelling, steroid
injections to reduce inflammation, orthotics to align the foot
correctly, and exercise for stretching if the calf muscle is overly
tight. If conservative treatment does not solve the
problem, doctors may consider surgery to remove space-occupying lesions
or release the tibial nerve.
What You Can Do
While we can't prevent every case of tibial tunnel syndrome, we can do some things to address a few of the causes. Make
sure you are appropriately stretching muscles of the lower leg to keep
them from getting too tight, and strengthening them to support the
ankle. It is also important that you are wearing exercise shoes that are appropriate for your specific type of foot. If you're not sure what type of shoe is right for you, you may want to consider coming into Fleet Feet for specialty fittings. This
will help ensure that your foot is held in a correct position while
exercising and prevent too much stress from passing across the inside
of your ankle. Remember, if you ever experience pain in
your foot that doesn't go away, any feelings of numbness or tingling or
sudden weakness, be sure to have a medical professional take a look -
it's the best way to love your feet!
SPECIAL NOTE: 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!
- October 3 - Mud Mountain Dam 5k Run, Enumclaw
- October 9 - Medical Q & A Night with Dennis Eldridge
- November 28 - Seattle Marathon 5k
- November 29 - Seattle Marathon & Half Marathon,
See Fleet Feet's Online Calendar for more information on these events and more! | |
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