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Greetings!
"Running is the greatest metaphor for life because you get out of it what you put into it."
~ Oprah Winfrey
Last month was the fourth annual Tacoma City Marathon, and as I watched the runners of that race cross the finish line, I was struck by their performances. For the fourth time in a row, Michael Lynes finished first for the marathoning men; meanwhile, Ruth Perkins set a new women's record for the marathon, finishing in a blazing-fast 2:50. Both spectacular races for runners who gave it their all.
But it wasn't only the winners' performances that inspired me. Rather, it was seeing the dedication, the desire, and the motivation in the faces and performances of all the athletes who competed in the 2010 Tacoma City Marathon events. It was clear that these runners and walkers had put so much into training and running these races, and all of their hard work certainly paid off. There is nothing like the feeling of finishing a race knowing that you put everything you could into it. I saw that demonstrated by so many of the Tacoma City Marathon participants, and it was truly inspiring.
Congratulations to all of this year's Tacoma City Marathon finishers! Keep up the good work. You are an inspiration.
Happy running,
Paul Morrison
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 Summer Sock Special
Is your sock supply running low? Do you need more socks to facilitate your summer running and training? Stop into Fleet Feet anytime between June and August to take advantage of our Summer Sock Special.
During the summer months, if you purchase 3 pairs of DryMax brand socks, you will receive a fourth pair FREE!
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 Saucony Saturday
Join us at Fleet Feet Bonney Lake on Saturday, June 12, for a Saucony Saturday and BBQ!
Saucony representative Adam Gossett will be on hand at Fleet Feet for this event, and all Saucony shoes will be 20% off. Plus, every customer that purchases a pair of Saucony shoes on June 12 will receive a FREE Saucony aluminum water bottle. Better yet, customers will also be registered to win a Saucony Transit Tee (for men) or an Empress Tee (for women).
Mark your calendars for Saturday, June 12, and stop into Fleet Feet to take part in the Saucony Saturday events!
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No Boundaries Summer Training Program Kick-off
 Are you interested in getting off the couch and in shape this summer?
Always wanted to run a race but have never known where to start? Join Fleet Feet's No
Boundaries training program!
Co-sponsored by Fleet Feet and New Balance, this program is
intended for new runners who have little to no experience. The program
will help you get off the couch and ready for your first 5k race in 12
weeks. With supportive and knowledgeable coaches as well as weekly group
runs, No Boundaries will teach and encourage you to get fit.
The No Boundaries kick-off and informational meeting will be on June 26 at 7 pm. We will be training for the Run Wild event at Northwest Trek in the fall. This is a great race and No Boundaries is a great way to prepare for it. We invite you to come and join us; let us help you get fit this summer.
Call Fleet Feet Bonney Lake TODAY to join this program!
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 Register today!
On June 19, join Fleet Feet and local runners at the annual White River 5k Run & Walk.
Beginning at the Buckley football stadium, the race follows the paved Foothills Trail, passing through scenic, residential Buckley and including fabulous views of Mt. Rainier. In addition to boasting a flat and fast course, the race also supports a local cause, as a portion of the race proceeds will go to help support the White River boys and girls cross country teams.We look forward to seeing you at the starting line on June 19.
For registration and other information please visit the White River 5k website.
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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.
This month has been about extreme volume in the over-training
segment of my Ironman training plan. In the last four weeks, I have averaged over 19 hours
of training with up to 14 separate workouts per week. In fact, during this month's training, it was not uncommon for me to do
4 workouts in a single day! For example, I would ride to and from work, throw in a lunch time run, and then add a
swim session before bed. It's definitely been a high volume training month.
This month I also thought it would be fun to review my training
log to share a few fun facts for the month. First and foremost, this excessive exercise means that I have burned mega
calories. And of course, I need to replenish those calories with plenty of sustenance. In fact, riding my bike to work was not only part of my training plan but also was an ideal opportunity to save on gas money. This, in turn, freed up some cash to fuel what you might call my new "carbohydrate habit." As a matter a fact, I only drove my car
about 100 miles last month. According to my Polar heart rate monitor that
tracks speed and distance, I biked 1100 miles and ran another 140. Total
calories burned while exercising this month was an astonishing 54,000! During the course of the month, I lost at least 5 pounds, which tell me that I failed to replace about 21,000 of those calories. It's amazing - all that
eating and still losing weight! Looking ahead, the first three weeks of June will be about reducing my training volume and eating less in an attempt to repair and rebuild my
tired body for this journey's end: Ironman Coeur d'Alene on June 27.
Other than tired legs, I have survived this training journey quite
well and, most importantly, injury free. It is amazing how the body slowly adapts
to increasing stress to take you farther than you ever thought possible. In
about three weeks we will see how fast is possible. There is live tracking at
ironmanlive.com on race day if you are interested in following my progress.
Until next time, take care.
Triguy
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Nutrition Notes: A Cherry on Top 
Cherry season is almost here! This fruit, a relative of
apricots, peaches and plums, comes in two species: sweet cherries and
sour cherries (also called tart or pie cherries).
Health Benefits:
Tart cherries are a rich source of antioxidants, especially a
photochemical called anthocyanin. Studies have shown that the sour
variety have a powerful pain relief benefit and inflammation reducer for
runners and other athletes relieving muscle and joint soreness more
quickly. They may also offer relief for individuals with autoimmune
neurodegenerative conditions and connective-tissue diseases, especially
rheumatoid arthritis and diabetes. Tart cherries may also offer
protection against some cancers.
Buying Cherries: Cherries are usually sold with their stems attached,
which extends their freshness. Choose large, plump cherries and avoid
any that are discolored, wrinkled or mushy. Dried cherries are
available in most markets, but steer clear of those that contain added
sugars.
Storing Cherries: Store cherries unwashed in a breathable plastic bag
inside the fridge. Eat them as quickly as possible, as their freshness
quickly deteriorates.
Using Cherries: Remove the stems before serving whole cherries. If
using in recipes, remove the pit using a cherry pitter. Cherries are
good in salads, preserves, pies and savory dishes that contain pork,
lamb or chicken.
Featured Recipe: Chocolate
Cherry Recovery Drink
4 oz (120 mL) chocolate milk
2 tbsp (30 mL)
tart cherry juice concentrate
2 tbsp (30 mL)
plain yogurt
½ oz (14 g) dark chocolate, melted
1-2 tsp (5 - 10
mL) maple syrup (optional)
Instructions:
1. Melt chocolate in saucepan over low
heat or in the microwave for a few seconds.
2. Add chocolate
milk, tart cherry juice concentrate, yogurt, melted chocolate and maple
syrup together and blend or mix well. Chill and serve.
Nutrition Info (per 208 g serving):
210 calories
10 g total fat
6 g saturated fat
28 g
carbohydrate
5 mg cholesterol
8 g protein
3 g fiber
105 mg sodium
8% daily value of vitamin A
43% daily value of vitamin C
20% daily value of calcium
20% daily value of iron
* 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: Barefoot Running?
Over the past several years a particular running style,
commonly termed "Barefoot Running" has become increasingly popular; this
month's article will explore the concepts behind and strategies for barefoot
running.
But before we go any further, a general disclaimer: Please do
not
consider this a recommendation for barefoot running. Rather, it is merely an
informational conversation about the current trend.
To begin, let's talk about what the foot normally
does
during gait. At walking speed, the heel strikes the ground first. The
rest of
the foot then hits the ground, and pronation
occurs (the rolling in of the foot), essentially "unlocking" the foot and
allowing it
to absorb shock as well as conform to the ground's surface. As our body
continues to travel forward over the stationary foot, the heel begins to
rise and supination occurs (the rolling out of the
foot), making the foot more stiff and allowing it to essentially become a rigid lever propelling the body forward.
Barefoot running goes back to the
beginning of
humankind, when all humans ran without shoes. In fact, the running shoe
as we
know it didn't come about until the 1970's or so. Prior to this time, people were
running
in shoes with less support than a stretched out undergarment. To be clear, this is
not to
ignore the importance of the modern-day running shoe; it is merely a
reminder
that there once was a day when we ran without shoes and lived without
cell
phones.
Scientists
have begun to analyze the gait patterns of people who run barefoot, or
in minimal
footwear, compared to those who run in running shoes. What they've found
is
that these two groups have very different foot strike patterns.
Barefoot/minimal footwear runners tend to avoid the heel-strike and
instead
land on the ball of the foot (forefoot) or middle of the foot (midfoot),
while
those wearing shoes overwhelmingly land on the heel (hindfoot). Landing
on the mid/forefoot
results in a more springy step, and can result in less initial impact on
contact. And for those of you worried that we've now missed the
pronation phase
of gait by landing on the forefoot do not fret; it still occurs only now
in the
reverse direction, from the toes back towards the heel.
So
what does all this mean? For starters, it demonstrates that there are a variety of
foot-strike
patterns out there, and none has been proven to be better than the next. While running on
your
heels while barefoot would most likely be painful, shoes have made heel
striking easy
and comfortable, and this has made it a more common foot
strike pattern.
If this is what you do and it works for you, keep doing it.
However, if you're
looking
to try barefoot running, but you've grown up wearing and running in
shoes your
whole life, it must be eased into slowly. Indeed, switching
flat out from your normal shoes to a less supportive shoe is a sure fire
way to
get injured. I suggest beginning by walking barefoot in your home first.
Increase distance slowly; a general guideline is no more than 10% per
week. If
you're an avid runner or walker, supplement your workouts with bouts of
midfoot/forefoot striking, gradually building up tolerance over several
months.
Early attempts at barefoot running should be done on softer surfaces -
grass,
track, etc - with later progressions to firmer terrain. Additionally,
Fleet Feet will be offering the
Vibram Five Finger and Nike Free later this year if you're interested in shoes that encourage this style of running . When undertaking barefoot running, make
sure you set aside time to adequately
stretch your calves and hamstrings afterwards (refer to previous
articles
related to dynamic stretching techniques), and most importantly let your
body
be your guide. If you're experiencing pain, it's time to slow down or
back off.
A special thanks to Laura Sawatzke, SPT, for her contributions to this article. Also, if you have more questions about barefoot running, feel free to consult the staff at Fleet Feet or stop into the store during one of my Medical Q & A nights.
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!
- June 5 - Rainier to Ruston Relay and Ultra Marathon
- June 12 - Saucony Saturday at Fleet Feet Bonney Lake
- June 19 - White River 5k
- June 26 - No Boundaries 5k Training Kick-off
- July 3 - You Go Girl 1/2 Marathon Training Kick-Off
- August 7 - Tacoma Narrows Half Marathon
See Fleet Feet's Online Calendar for more information on these events and more! |
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