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Greetings!
"Life's battles don't always
go to the strongest or fastest man,
But sooner or later the man who wins is the fellow who
thinks he can."
~ Steve Prefontaine
As we move into spring, we also enter an excellent racing and training season here in the Northwest. Of course, when we race and train we always do so with the intent and desire to be the fastest and the strongest, but there's also something quite powerful about simply having the courage to try and, more importantly, believing in yourself. Ultimately, that's what gets us ahead in life and in racing. Just like the children's book The Little Engine that Could, if we keep telling ourselves, "I think I can, I think I can," we most certainly will.
Happy spring running,
Paul Morrison
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 Right Around the Corner - Tacoma City Marathon
On May 2, join runners and walkers from around the country for the fourth annual Tacoma City Marathon, Half-Marathon, Marathon Relay, 5k, and Kids' Marathon. A great success in its first three iterations, the 2010 Tacoma City Marathon looks to draw an even larger crowd than the 2009 race and offers a variety of race distances to satisfy runners and walkers of all levels.
In addition to regular race weekend events, the 2010 Tacoma City Marathon will also feature a special guest: Dick Beardsley. Famous for his 1982 Boston Marathon during which he battled world record holder Alberto Salazar to the finish line, Beardsley is now considered an American running legend and is an inspiration to many.
The 2010 Tacoma City Marathon is right around the corner, so register today! For registration and other race information, visit the Tacoma City Marathon website.
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| Run and Walk with us on Monday Nights
Fleet Feet's Monday Night Runs are back!
Each Monday night at 6:30 pm, runners and walkers of ALL paces and experience levels are invited to join us for our Monday Night Run. Now that it's spring, we meet at the store and head out from there, generally running/walking three to five miles. These Monday Night Runs are a great way to meet and connect with other runners - not to mention the perfect way to start your week off on the right foot. So grab your running or walking shoes and start your week out right with a fun-filled Monday Night Run.
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2010 Rainier to Ruston
On National Trails Day, Saturday, June 5, 2010, runners,
walkers, and ultras will take on the eighth annual Rainier to Ruston
Rail-Trail Relay and Ultra. The course follows the Foothills Trail from the
shoulders of Mt. Rainier to the shores of Puget Sound. The trail passes
through pristine wilderness and historic communities, following the old
Northern Pacific railroad grade that once brought settlers and supplies into
the west. The top runners, walkers, and ultras in each division receive the
coveted Golden Spike Awards.
Online registration is now
available with a $5 discount for all relays, solo walkers and ultra runners
until the end of February.
To register, go to http://www.databarevents.com/rainiertoruston.asp.
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 Join the Club
Looking for someone who shares your love of running? Need to find a
training partner who runs at your pace? In search of someone to glean
running and training tips from? If you answered yes to any of these questions, membership in the Fleet Feet Running Club might be the answer for you.
The Fleet Feet Running Club is a group of like-minded runners who
enjoy running, racing, and - most importantly - having fun. Comprised
of runners from all backgrounds and ability levels, our Run Club
provides athletes from around the Pierce County area an opportunity to
come together and share their common passion - running. By joining the
Fleet Feet Running Club, you become part of a friendly, supportive
running "family" and have a plethora of running resources and training
partners at your fingertips.
Some benefits of being a Running Club member include:
- Every other month potluck-meetings, which not only help circulate
club information and highlight upcoming races but also are a great
social event.
- A FREE Fleet Feet Run Club race jersey and tech short sleeve top
- Access to our online message board, which is the perfect place to post information between those monthly meetings
- Selected races throughout the year that all team members are encouraged to participate in
Also, for current Running Club members, check out our new message board here.
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 Tips from the TriGuy
Similar to the last two months' columns, this column continues to chronicle my Ironman training process, and April marks the half way point in this six month training plan.
Wow,
I can't believe that I've reached the half way point with the six month plan! Up to this point, training has been all
about volume in the aerobic zone. Having established this great foundation of aerobic base, it's time to explore more specific workouts to help with the
"further, farther, faster" aspect of Ironman racing.
So in an effort to
bridge the divide between the long, slow distance training and the race pace workouts
(also known as the "key workouts" which will be explained in next month's article), I will be slowly amp-ing
up the intensity of my workouts to ease into the transition.
Three specific workouts this month
should ease the pain and suffering associated with next month's higher intensity, "hammer
time:"
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Workout
number one is called "over distance training." During these workouts, each discipline goes
up to or exceeds race distance, and these workouts build the "I know I can"
confidence that you need for the training and Ironman race ahead.
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Workout number two is called the "speed session," or intervals. Training with intervals will make race pace feel both easier and maintainable.
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Workout
number three includes "hill sessions" (for the bike and run) and "paddles"
(for the swim). These sessions help to build sport-specific strength. Usually a bit shorter workout and often completed mid-week, these hill sessions or paddle workouts should do wonders for my speed and endurance.
To recap: This month will be spent adding a few increased heartrate
training intervals to my workouts in anticipation of next month's key workouts. Next month's workouts will closely mimic the race day experience. In fact, my entire plan hinges on how well I can handle those three weeks of 100% training
volume in May before taper time. Next
month I will explain these workouts in more detail, but between now and
then I need to define my race pace which should slowly come into view
this month during my swim, bike, and run workouts. Until next month...
Happy training,
TriGuy
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Nutrition Notes: The Benefits of Brussels Sprouts 
What are the top 10 most disliked foods?
- liver
- lima beans
- mayonnaise
- mushrooms
- eggs
- okra
- beets
- Brussels sprouts
- tuna
- gelatin
They may have placed number 8 on the
list of most-disliked foods, but Brussels sprouts really get a bum
rap. Their bad reputation is probably due to the fact that most cooks
tend to drastically overcook the sprouts, which releases a smelly sulfur compound
that doesn't exactly whet one's appetite. Cooked properly, Brussels sprouts can be a revelation in taste; their
nutty and sweet flavor can convert even the most adamant resisters.
Health
Benefits: Brussels sprouts
are high in fiber (a single cup contains more than 4 grams), folic acid, and vitamins C
and K. They are also low in fat and
sodium and are cholesterol free.
Buying Brussels Sprouts: Chose firm, compact sprouts that are bright
green in color. Whenever possible, buy the
vegetable still attached to the stalk.
Storing Brussels Sprouts: Refrigerate Brussels sprouts in a plastic bag
for up to a week.
Using Brussels Sprouts: The best way to cook Brussels sprouts is to
roast them at 400 degrees Fahrenheit for 30-40 minutes until caramelized. Before cooking, toss them with a small amount
of olive oil. You can also add sprouts
to a stir-fry dish, chop them for a veggie or chicken potpie, steam them in a
pasta dish or use them as part of a seafood or veggie kebab. To trim Brussels sprouts, discard the tough outer leaves and
trim off about 1/4 inch from stems. Don't trim too much from the stems, or the
sprouts will fall apart.
Source: IDEA Fitness
Journal 3/2010
Featured Recipe: Penne with Brussels sprouts and Crisp Bacon
Yield: 6 servings (serving size: 1 1/2 cups)
Ingredients
12 ounces uncooked penne (tube-shaped pasta)
3 cups trimmed, halved Brussels sprouts (about 1
pound)
1/4 teaspoon salt
2 bacon slices
1 cup 1% low-fat milk
2 tablespoons all-purpose flour
1 (14-ounce) can fat-free, less-sodium chicken broth
1 tablespoon butter
3/4 cup (3 ounces) grated Parmigiano-Reggiano
cheese, divided
1 tablespoon chopped hazelnuts, toasted
1/4 teaspoon freshly ground black pepper
Preparation
1. Cook pasta according to package directions, omitting the
salt and fat. Drain well.
2. Steam Brussels sprouts, covered, 7 minutes or until
tender. Drain and sprinkle with salt.
3. Cook bacon in a Dutch oven over medium-high heat until
crisp. Remove bacon from pan, reserving 1 teaspoon drippings in pan. Crumble
bacon; set aside.
4. Add Brussels sprouts to the bacon drippings in pan; sauté
5 minutes or until lightly browned.
5. Stir in cooked pasta; cover mixture, and
keep warm.
6. Combine milk, flour, and broth, stirring well with a
whisk.
7. Melt butter in a medium saucepan over medium heat. Gradually add milk
mixture, stirring constantly with a whisk until well blended.
8. Cook for 6
minutes or until thickened, stirring constantly.
9. Stir in 1/4 cup cheese,
stirring until cheese melts.
10. Pour sauce over pasta mixture, tossing to coat.
Top with remaining 1/2 cup cheese, nuts, bacon, and pepper; serve immediately.
Nutritional Information
Calories: 384 (28% from fat)
Fat: 12g (sat 5.3g,mono 4.3g,poly 1.3g)
Protein: 17.4g
Carbohydrate: 53.3g
Fiber: 4.9g
Cholesterol: 23mg
Iron: 3.3mg
Sodium: 476mg
Calcium: 207mg
SOURCE: Joanne Weir, Cooking Light, NOVEMBER 2005
* 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: Finger Numbness
I have been asked several times recently about runners
experiencing numbness in the fingertips of both hands after long runs. Numbness in any part of the body gives reason
for concern and can have multiple causes.
Although I will discuss in this article some of the more common reasons for this
symptom, I would first and foremost recommend that if you are experiencing
numbness in the body, you should see a physician to rule out more serious
medical conditions.
As we run, especially long duration runs, our legs demand a higher degree of blood to maintain the metabolic demands we are
placing on them. Consequently, blood is shunted
away from less vital regions to the regions that are demanding a greater
percentage. The longer we run, the more
that region needs the blood and its resources to carry on the cellular activity. Our fingertips are relatively a long way from
our legs and also have small blood vessels.
Consequently, if our body is shunting blood to the legs, the small
vessels in the fingers may not receive as much of a supply, which results in ischemia, or a lack of blood flow to an
area of the body. Ultimately, this is
not a good state for the body to be in, as tissue integrity is compromised and
tissue death (necrosis) can occur if
the situation isn't corrected in a short period of time. Usually, we will have discontinued our run
and be cooling down before tissue necrosis would occur, but it is a threat.
There are several options to reduce the occurrence of this
condition. The easiest is to not run as
long, but that probably isn't going to happen if you are training for an
endurance event. Secondly, you could try
wearing gloves, even if it's not cold enough for them. The gloves may help insulate your hands and
fingers and minimize heat loss due to convection from the air moving past your
fingers. Thirdly, you could frequently (every
mile or so) blow into cupped hands, creating a heat transfer from your heated
exhaled breath. Additionally, reducing
intake of substances (such as cigarettes and caffeine) that cause constriction of blood vessels may be effective. Finally,
wearing compression socks may improve the venous return and overall efficiency
of the circulatory system to move blood through your legs and back to your
torso and your fingertips.
There are other, more serious, potential causes for bilateral
finger numbness. Most of these would
typically occur during non-running times of the day as well.
- Thoracic outlet syndrome - compression
of the neurovascular system near the collar bone resulting in fingertips, hand,
arm numbness, aching or heaviness.
- Raynaud's
syndrome - abnormal reduction in blood flow to fingertips during exposure
to cold, resulting in a white or blue coloration and numbness/tingling.
- Diabetic neuropathy - reduced nerve and
circulatory function to the small blood vessels, typically of the feet and
eyes.
- Central nervous system tumor -
compression of the spinal cord or brain resulting in paresthesias (numbness, tingling,
lack of sensation) and/or weakness in body regions innervated (nerve connection)
by the impacted area.
- Iron deficiency
- Iron is an essential component of hemoglobin. Hemoglobin carries oxygen in the blood.
Certainly, fingertip numbness is often experienced by distance runners and other endurance athletes and is something that can be reduced. However, if you are concerned about fingertip numbness or are experiencing this numbness on a more frequent basis, you should consult your doctor for additional treatment options.
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!
- May 2 - Tacoma City Marathon, Half-Marathon, Marathon Relay, & 5k
- June 5 - Rainier to Ruston Relay and Ultra Marathon\
- June 19 - White River 5k
See Fleet Feet's Online Calendar for more information on these events and more! | |
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