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Greetings!
"The marathon is a charismatic event. It has everything. It has drama. It
has competition. It has camaraderie. It has heroism. Every jogger can't
dream of being an Olympic champion, but he can dream of finishing a
marathon."
~ Fred Lebow, New York City Marathon co-founder
Spring is certainly the time for marathons. With the famous Boston Marathon on April 19, the London Marathon on April 25, and the Tacoma City Marathon on May 2, it's clear that this time of year is prime time for marathoning. What draws people to marathon? It's a long and arduous task, but the reward and sense of achievement is a great payoff. In fact, I think writer John Hanc summarized the attraction to marathoning in this simple statement:
"I've learned that finishing a
marathon isn't just an athletic
achievement. It's a state of mind; a state of mind that says anything is
possible."
Indeed, running in general - regardless of the distance - can provide this feeling of accomplishment and give added motivation. So, here's to making anything and everything possible this month.
Happy running,
Paul Morrison
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This weekend: Tacoma City Marathon
This Sunday, May 2, runners and walkers from around the country will gather in downtown Tacoma for the fourth annual Tacoma City Marathon, Half-Marathon, Marathon Relay, 5k, and Kids' Marathon. Starting downtown Tacoma, the race runs along Ruston Way and overlooks Commencement Bay before winding through scenic Point Defiance Park and providing a gorgeous view of the Tacoma Narrows Bridge and Mt. Rainier before a smooth, downhill finish back in downtown Tacoma.
A great success in its first three iterations, the 2010 Tacoma City Marathon looks to draw an even larger crowd than the 2009 race. In fact, to celebrate the event's fourth year, 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.
Come out and support the runners and walkers of this year's Tacoma City Marathon this weekend - Sunday, May 2. For more information, visit the Tacoma City Marathon website.
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 Diva Night, Take 2
This past November, Fleet Feet sponsored a ladies-only Diva Night, and it was such a hit that we're doing it again this spring. On May 20 from 7-9 pm at the Fleet Feet Bonney Lake store, Fleet Feet will be sponsoring another Diva Night.
An event specifically created for women, Diva Night will feature door prize drawings, a 10% discount on select merchandise, guest speakers and more. Multiple vendors will also be on hand for the evening's festivities, including chiropractor Dr. Maya, Sydney Moses from Body Logic, massage therapists, a florist, and a Mary Kay consultant.
Diva Night is a great "girls' night out" and space for the event are limited, so reserve your spot today by emailing linda@fleetfeetbonneylake.com.
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 Attention Ladies: Move in Comfort with Moving Comfort Sports Bras
Did you know that 80% of women wear the wrong bra size?
Did you know that the average life span of a sports bra is 6 to 12 months? (And that is assuming that you hand wash it and hang it dry!)
Indeed, properly fitting sports bras are equally as important as properly fitting running shoes. If you are in need of a new sports bra, stop into Fleet Feet anytime between May 7 and May 16 to take advantage of our Moving Comfort sports bra promotion. During this time period, all Moving Comfort brand bras will be 20% off of their originally-marked prices. This is a limited time offer, so, ladies, mark your calendars and stop into Fleet Feet between May 7-16 to start moving and running in more comfort with Moving Comfort sports bras.
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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.
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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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Dr. Donna Day
On Saturday, May 22, Dr. Donna Quezada, DC/DICCP will be at Fleet Feet Bonney Lake conducting free extremity consultations and adjustments. Appointments are scheduled in 30 minute increments and fill up quickly, so call Fleet Feet (253.862.8890) today to reserve your spot.
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 Tips from the TriGuy
Similar to the last few months, this month's article continues to chronicle my training process for the Ironman.
Wow! We are into the fifth month of training already. I guess
time flies when you're having fun, right? Indeed, Ironman training should be about having fun
because a lot of time is devoted to it.
Training thus far has been in
anticipation of this month's overtraining segment. All of my previous training (or should
I say" homework") has been done to prepare myself to successfully complete this next phase. This
new phase will consist of three consecutive weeks of max training load, ending about three weeks
before race day. If done right, my motivation, recovery, and performance should be
in peak form come race day.
I mentioned some months back that my goal was 24 hours of training
per week, but I have since discovered that this amount is too much and have cut it back to 20
hours a week. To keep the training fresh and Ironman-oriented during this three week
push, I have five key workouts to complete each week:
Workouts number 1 and 2 are
Saturday's 100 mile ride followed by Sunday's 20 mile run. These back-to-back
workouts will help simulate raceday fatigue experienced on the run.
Workouts 3
and 4 are Tuesday's 56 mile bike at faster than race pace followed by Friday's
faster than pace 10 mile run. Two days separation should allow for some added
quality to these efforts.
As a triathlete, I can't forget that workout number 5 is the infamous "brick session." For me, this workout will be on Wednesday consisting of a race pace 1
hour bike ride followed by a 45 minute run of the same intensity. This brick should
feel pretty easy which will help with race day confidence.
The ultimate aim of these
race-specific workouts is to establish race pace and experience fatigue so there are fewer surprises on race day. All other training throughout the week will be
recovery-based and used to increase weekly volume up to that magic number of 20
hours. Hopefully, my incremental training completed thus far will allow for a successful
final push before taper time in June. As for the swim, I will continue throwing
one in here and there and will increase the volume to aid in recovery after the three week torture fest.
Well, until next month, happy training,
Triguy
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Nutrition Notes: Straw-berry Good for you 
It's almost that
time of year again - that time of year when we get to gather those fragrant, sweet and juicy
strawberries right from our gardens, farmers market, or grocery store. One of the most popular berries to eat,
strawberries reach their peak from April through July. Their bright red color comes from the
antioxidant anthocyanins, which is found to help reduce inflammation and
counteract muscle damage from exercise. One cup of strawberries has 45 calories, 40 IU of vitamin A, 85 mg of vitamin
C and 245 mg of potassium.
Buying and Storing Strawberries: Strawberries are
extremely perishable and are at their best within a day or two of picking or
purchasing. Look for berries that are
mold-free, firm, plump, deep red in color, and shiny with their green "caps"
attached. Avoid those with green or
yellow patches, which indicate sourness and poor quality.
Eating Strawberries: Often enjoyed with
desserts like pies, ice cream, shortcakes and chocolate, strawberries can also
be added to your morning cereal, pancakes, fresh green salads, smoothies or a
mixed fruit salad.
Featured Recipe: Power Smoothie
1/2 cup pomegranate
juice
1 orange
1 cup yogurt
2 tsp honey
1 cup strawberries
1 scoop protein
powder
In a blender,
combine ingredients. Blend on high for
30 seconds, making sure protein powder is blended well.
(Serves 1)
Calories: 540
Protein: 32 g
Carbohydrates: 102 g
Fat: 2 g
Featured Recipe: Spinach-Strawberry
Salad
1/4 cup vegetable
oil
1/4 cup white
vinegar
1/4 cup sugar
1 T. poppy seeds
1/4 tsp paprika
1/4 tsp salt
6 ounces baby
spinach
4 cups sliced
strawberries
Whisk together the
first 6 ingredients, then toss with strawberries and spinach.
(Serves 6)
* 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: Run into Healthy Feet
*This month's article is provided by the American Physical Therapy Association to promote physical therapy during Foot Health Awareness Month. For more information on the APTA or Foot Health Awareness Month, visit www.moveforwardpt.com.
RUN INTO HEALTHY FEET: Physical
therapists provide tips to runners for minimizing risk of injury
04.20.2010 -
Alexandria, VA - Each day millions of Americans run for fun, sport, and
fitness. While running is a great form of physical activity, it can be
hard on the lower extremities, especially the feet. During April's Foot
Health Awareness Month, the American Physical Therapy Association (APTA)
is educating runners about the importance of proper foot health and a
physical therapist's role in preventing and treating foot injuries that
may result from running.
The impact forces during running can
be 2-3 times one's bodyweight, making the feet particularly vulnerable
to injury. Healthy feet are a runner's best friend and understanding a
running injury is a key to effective treatment. As experts in mobility
and motion, physical therapists can provide an examination of a runner's
feet and an analysis of individual running mechanics to determine the
cause of pain. Tests also may include an analysis of, strength, range of
motion, sensation, and circulation.
"Once a cause is
determined, a physical therapist will design an individualized course of
treatment to address the cause of the problem. This treatment plan may
include exercises for flexibility, stability, balance, strength, and
joint range of motion," said APTA spokesperson Christopher Powers, PT,
PhD.
Often, improper footwear can contribute to the problem. In
these cases, a physical therapist may recommend specific types of shoes
based on the individual needs of a runner. For example, runners with
stiff feet and high arches may need more cushion in their shoes, while
those with very flexible feet and low arches usually need a stiffer shoe
with more support and control. For individuals with more complex
problems, physical therapists may prescribe custom or over-the-counter
orthotics.
Physical therapists also play an important role in
helping runners prevent injuries. APTA suggests the following tips for
all runners:
· Start slowly and
build up slowly - both distance and speed.
· Address pain and discomfort as soon as it appears - with
ice, rest, or by modifying your training program. Ignoring symptoms is a
sure way to develop a chronic problem.
· Choose your running surface carefully. Hard surfaces, uneven
terrain, and too many hills can lead to problems. Again, build up to
them slowly if these surfaces are part of your goal.
· Consider other types of endurance exercises to give
your feet a rest and to provide a better balance to your fitness
routine.
· Keep an eye on skin
issues such as redness or blisters.
· Seek evaluation and treatment from a physical therapist to get
back on the right track. Your feet will thank you!
Physical
therapists are experts in restoring and improving motion in people's
lives. In many cases, they can treat pain without surgery and reduce the
need for long term use of medications and their side effects. For more
information on how physical therapists help runners keep their feet
healthy and avoid serious problems please visit www.moveforwardpt.com.
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
- May 22 - Dr. Donna Day
- May 31 - Fleet Feet store CLOSED for Memorial Day
- 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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