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Greetings!
"Pain feels so much better than guilt."
~ Submitted by Fleet Feet newsletter reader, Desiree Sant
Happy holidays, one and all!
We are now officially in the midst of the hustle and bustle of the holiday season. While the winter cold, the tempting treats, and the hectic schedule of the holidays may deter you from your regular workouts, I encourage you to keep Desiree Sant's motivational quote in mind this winter. In fact, a run can be a great way to enjoy the holiday season (and reduce the guilt from eating "just one more" holiday cookie) by getting out of the house and enjoying the beautiful holiday decorations of your local neighborhood. (If a running tour of holiday decorations appeals to you, check out the "Get your Jingle On" article in this newsletter for information on our annual Tour de Lights Fun Run.)
While we're talking about winter running and the holidays, don't forget that Fleet Feet can help you with your winter running needs AND your holiday gift list, as we have gifts to meet all price ranges and for all tastes. We've offered a few holiday ideas and specials in this newsletter as well, so read on.
Finally, don't foget that we are beginning our newsletter with motivational quotes from our readers, so if you have a quote or saying that you find inspiring, please send them to us. (Click here for the email link.) We look forward to hearing your words of wisdom.
Happy running and happy holidays,
Paul Morrison
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 Don't Forget: Marathon Training Group 2010
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 individualized training plan, weekly group runs, guest speakers, official 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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 Get your Jingle On
Every holiday season, Fleet Feet's staff, friends, and family come together to celebrate the season with the annual Tour de Lights Fun Run.
So don your bells and Santa hats, and join us on December 21 for a FREE 5k running tour of the beautifully decorated homes around Bonney Lake. In lieu of a race registration fee, runners are asked to bring one nonperishable food item to the run; all items will be donated to the Bonney Lake Food Bank.
We will meet at 7 pm on December 21 at the Bonney Lake Park-n-Ride, behind the Chevron station, at the corner of 184th Avenue and Highway 410. Cookies and cocoa will be provided for all after the run.
Mark your calendars for December 21, and come and get your jingle on with Fleet Feet's annual Tour de Lights Fun Run!
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 Ho-Ho-Holiday Gift Boxes
Not sure what to get the runner, triathlete, or fitness enthusiast on your gift list? Fleet Feet has the answer: A Fleet Feet gift card.
Available in any monetary denomination, Fleet Feet gift cards are a great gift and meet the needs of any athlete on your list.
Better yet, purchase a Fleet Feet gift card of $50 or more during this holiday season, and you will receive our Holiday Gift Box. Loaded with must-have accessories such as gloves, a water bottle, anti-chafe cream, and samples of Nuun portable electrolyte hydration and Hammer gel, the Fleet Feet Holiday Gift Box is a great way to spice up the traditional gift card.
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 Give the Gift that FITs: Fleet Feet Online Registry
Just in time for Christmas, Fleet Feet has created an online gift registry. To participate, register your sizing information with us via the online form, and not only will we keep your sizes on file for the shoppers in your family but we will also send an email to your loved ones letting them know that you registered with us. What's more, as part of your registry, you can also suggest specific gift ideas to let your loved ones know exactly what you are wishing for this Christmas.
It's simple, it's easy, and it's exactly what you want. Register today!
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 Gifts for your Budget
Looking for gifts that won't break the bank this Christmas? Fleet Fleet has gifts to fit any budget. Here are just a few suggestions:
$60 and under
- Zensah Compression Sleeves
- Brooks Podium Team Backpack
- Helly Hansen Baselayer Long Sleeve Shirt (Men's & Women's)
- Tifosi Slip Sunglasses
- Brooks Spartan Running Pants (Men's & Women's)
$25 and under
- Blue Seventy Vision Open Water Goggles
- Nathan Fleet Feet Stainless Steel Water Bottle
- Helly Hansen Beanie
- Manzella Running Gloves
- Mizuno Breath Thermo Hat
Stocking Stuffers
- Balega socks
- Fleet Feet LED Safety Lights
- Asics Arm Warmers
- Runner Girl & Runner Guy Ornaments
- Body Glide
Stop in today to find more Fleet Feet items that can fulfill your holiday shopping needs and accommodate your budget.
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 Fleet Feet Holiday Hours
Just in case you need to complete some last minute holiday shopping, Fleet Feet will be open during the holidays. Our holiday hours are
December 24 - 10 am to 3 pm
December 25 - CLOSED
December 31 - 10 am to 3 pm
January 1 - CLOSED
Happy holidays to one and all!
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Nutrition Notes: Nothing Says Holidays Like Cranberries 
Happy
holidays to all of you cooks (and eaters) out there. During the holiday season, cranberries are frequently included in many of our favorite holiday meals. Here is a brightly
colored Cranberry Relish that will brighten your festive table and act
as a sweet and savory accompaniment to a cornucopia of seasonal
treats. It also makes a great hostess or holiday gift when packaged in
a small, decorative glass jar and topped with a bow.
These
tart and tangy cranberries are also loaded with many health benefits.
They are a great source of polyphenols, antioxidants, tannins and also
offer a boast of fiber, vitamins A & C, and potassium.
Happy holidays and happy holiday eating!
Featured Recipe: Cranberry-Pear Holiday Chutney
1 ½ cups sugar
1 cup water
1 tsp. Salt
1/8 ground cloves
2 (3-inch) cinnamon sticks
1 (12-ounce) package fresh cranberries
2 cups chopped and peeled Bosc pears (about 3 medium pears)
1 cup chopped and peeled Granny Smith apple (1 small apple)
¾ cup golden raisins
1/3 cup chopped onion
¼ cup chopped crystallized ginger
2 tablespoons fresh lemon juice
1. Combine
first 6 ingredients in a large saucepan. Bring to a boil and stir
until sugar dissolves. Reduce heat, and simmer 10 minutes or until
cranberries begin to pop.
2. Add in pears, apple, raisins, onion and
ginger, and cook 20 minutes or until all fruit is tender.
3. Remove from
heat and stir in lemon juice.
4. Cool to room temperature, and discard
cinnamon sticks. Cover and chill.
Nutrition Information
Makes: 4 ¾ cups
Serving Size: ¼ cup
Calories: 107
Fat: .2 grams
Protein: .4 grams
Carbohydrate: 27.8 grams
Fiber: 1.6 grams
Cholesterol: 0 mg
Sodium: 125mg
Iron: .3 mg
Calcium: 9mg
Source: IDEA Fitness Journal 2009
* 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: What do you think about?
Even
though our mental state is a crucial component to success, one area of
performance that rarely gets much attention is sport psychology. The
field of sport psychology includes the relationship between mental
status, physiological arousal and physical performance; areas of
arousal, anxiety, attention, ideal performance state and motivation;
and learning to control psychological and physiological arousal.
Two sport psychology strategies which apply to distance runners are association and dissociation. An
associative strategy is one in which the runner tends to continually
monitor how they are feeling during their run, enabling them to receive
feedback on their efforts, pain and fatigue. A
dissociative strategy is one in which the runner tends to distract
themselves from how they feel to avoid acknowledging the pain or
fatigue. A study of the relationship between these strategies and performance in distance runners showed an interesting result. Researchers
found that elite runners tend to use an associative strategy while
non-elite runners tend to use a dissociative strategy (Morgan and
Pollack, 1977). Another study which looked more closely
at the physiological effects of each strategy revealed that runners who
adopted the associative strategy actually had better breathing
efficiency than those runners using the dissociation strategy (Hatfield
et al, 1992).
Of
course, we can't conclude that if we adopt an associative strategy we
will become an elite runner. However, it is likely that we will improve
our performance, as the associative strategy provides us with confidence
and a sense of control of our environment. Additionally,
utilizing this strategy during workouts will better prepare us to
mentally adapt to the rigors and demands of race day because we have
acknowledged how we feel.
An additional concept that can add to our success and provide feedback during performance is visualization. Visualization is a technique in which we visualize or imagine ourselves performing. With
visualization we can address issues such as weather changes, terrain,
competitors' actions around us, equipment issues, or nutrition/fluid
challenges and decide how we want to respond to those conditions
ahead of time rather than having to respond during the event and under
conditions that were not anticipated. Additionally, we
can visualize ourselves feeling light, strong, swift, smooth and free
during the parts of the course we know will be challenging.
Take time during your training to self assess the strategy you use. Do you embrace the run, or run from the run? Are you a distance runner or a runner who distances themselves?
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!
- December 9 - Medical Q & A with Dennis Eldridge
- December 19 - 1st Annual Santa Runs Tacoma 5k, 10k, Kids' 1 Mile
- December 21 - Fleet Feet Tour de Lights Fun Run, 7 pm
- January 9 - Marathon Training Group Kick-Off
See Fleet Feet's Online Calendar for more information on these events and more! | |
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