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Greetings!
"I loved the feeling of freedom in running, the fresh air, the feeling that the only person I'm competing with is me."
~Wilma Rudolph, First American woman runner to win three gold medals at a single Olympics
Happy fourth of July! As we turn the calendars from June into July, our thoughts generally turn to the 4th of July and all of the festivities it brings. From fireworks and parades to picnics and running races, there is plenty to do to celebrate our country's independence and relish the arrival of summer.
As I think about Independence Day and all that it means, I also find myself thinking about running and Wilma Rudolph's quote. Indeed, many of us run and walk because we enjoy the independence and freedom it brings. Just throw on a pair of shoes (properly fit for your feet and gait, of course) and you are free to head out and enjoy the beautiful trails and surroundings of the Northwest. Our feet can take us anywhere, and we are free to choose our path, choose our pace, and, in a sense, choose our adventure. There are not many activities and not many places where you have and can experience that kind of freedom.
Indeed, it's quite a wonderful thing - freedom. It's something to be thankful for and certainly something to celebrate.
Happy running and happy 4th of July,
Paul Morrison
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 Superfeet Saturday - July 31
Saturday, July 31st, has been officially declared Superfeet Saturday for Fleet Feet Bonney Lake.
Throughout the day on July 31, our friendly Superfeet representative will be on hand to answer all of your Superfeet questions. Not only that, but we will also be having drawings throughout day for a FREE pair of custom Superfeet inserts.
Mark your calendars for Saturday, July 31, and stop into Fleet Feet to participate in the Superfeet Saturday events.
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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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 Attention Ladies...
Did you know that 80% of women wear the wrong bra size? Or that the average "life span" of a sports bra is a mere 6-12 months (IF you hand wash and air dry it)?
A properly fitted sports bra is just as important for women as properly fitted shoes. For that reason, Fleet Feet is featuring a sports bra event during the month of July.
If you stop into Fleet Feet and get a professional bra fitting with one of our well-trained staff members, you will be entered into a drawing for a FREE Moving Comfort sports bra. Drawings will be held weekly throughout July, so stop in early to better your chances of winning.
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 Help us help others
On July 19 from 1-5 pm, the Cascade Blood Mobile will be at Fleet Feet Bonney Lake conducting a blood drive. Those who donate blood as part of the drive will receive a 30% discount in the store on July 19. (Please note this offer is only valid on the day of the blood drive - July 19.)
To give blood, contact Fleet Feet Bonney Lake and reserve your spot at least two weeks prior to the event.
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 You Go Girl 1/2 Marathon Training Kick-off
Come and train with Fleet Feet Sports for the September You Go Girl 1/2 Marathon. Led by experienced runners and Fleet Feet staff members, this training program will provide you with a detailed and personalized training plan, weekly group long runs, and a moisture-wicking training group shirt.
The training group kick-off and informational meeting will be held at Fleet Feet Bonney Lake on July 1 at 7 pm. Come, join us, and get fit this summer while training for this exciting half marathon event.
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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.
Now that all the hard training is done, it's time
to do some mental preparation.
Visualizing a successful race day by going over each
part of the competition in your head will surely make the day of the race easier. While we all want to envision an absolutely flawless race, I'd also recommend that you throw in a few scenarios
to complicate your perfect day; that way, those unexpected obstacles won't take you by
surprise out on the race course. For example, I might envision two foot white caps during
the swim, flatting on the bike, or feeling like complete crap on the second
half of the run when you intended to turn it on and end strong. If you entertain
these and other horrible thoughts while also visualizing a successful outcome, you will
most likely have a great day.
Another strong mental tool to carry around on
race day is a saying. I, for instance, am going to repeat "The Power of Control" so that I don't go
out too fast when I am feeling great. Later in the race, I'll also use my "The Power of Control" saying to keep those negative thoughts at bay during the final moments of the race when I want to stop.
All of that in mind, here's to a
physically and mentally prepared Ironman!
Triguy
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Nutrition Notes: Knee High by the 4th of July 
Ready to smile from ear to ear? Enjoy summer-fresh corn on
the cob. And it is best to enjoy it when it's fresh because the fresher it is, the sweeter it is. (When corn gets picked, it's natural
sugar begins changing to starch.)
Whether fresh, frozen or canned, corn often gets overlooked
for its health benefits. Besides being a great source of carbohydrates
and fiber, yellow corn has plenty of zeaxanthin and cancer-fighting
lutein. These plant substances (phytonutrients) in the carotenoids
family also may help promote heart health and normal vision and may
protect you in the long run from macular degeneration.
Since it's now
peak corn season, enjoy some fresh-picked corn today. When buying corn, look for bright
green husks. The corn silk should be stiff, dark and moist. Refrigerate the corn immediately when you get home to help the corn stay
sweet and use it within two to three days.
Looking for a few ways to cook corn? Consider roasting corn
on the outdoor grill for a gentle, smokey flavor. Before grilling, soak it for about 30
minutes in the husk, and then grill with the husk on. Or, you could microwave it. For moist corn in minutes, first wrap each ear in wet paper towels or waxed paper. And when you're cooking corn, cook a few extra ears. Then you can remove the
kernels from those leftovers, and enjoy it in soup, salsas and stir-fries.
Featured Recipe: Corn and Black Bean Salad
2 cups fresh corn
(about 4 ears)
1 cup diced red
bell peppers (about 1 large)
½ cup thinly
sliced green onions
½ cup chopped
fresh cilantro
1 (15-ounce) can
black bean, rinsed and drained
¼ cup red wine
vinegar
1 tsp sugar
2 tsp. canola oil
½ tsp garlic
powder
½ tsp. Chili
powder
½ tsp. Freshly
ground black pepper
Dash of salt
1. Combine corn, bell pepper, onions,
cilantro, and beans ina medium bowl. 2. Combine vinegar
and remaining ingredients in a small bowl.
3. Drizzle vinegar mixture over
corn mixture; toss well.
4. Cover and chill 30 minutes.
Yield: 10
servings (serving size: ½ cup)
Calories 74
Fat 2.3g
Protein 3.4g
Carbohydrates 14.4g
Fiber 3.4g
Cholesterol 0mg
Iron .8mg
Sodium
208mg
Calcium 19mg
Source: Cooking Light - August 2006
* 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: Distance Running & Strength Training - Is it a Good Fit?
Last month, this article focused on the somewhat controversial topic of barefoot running. Along similar lines, this month we will tackle
another much debated issue: Should distance runners strength
train?
The
argument against strength training for endurance running is largely
based on a
few sound principles - namely specificity of training, cardiovascular
endurance,
and VO2 max. Specificity of training refers to the idea that if you want
to be
good at running long distances, you should practice by running long
distances.
Lance Armstrong didn't become a great cyclist by running marathons, and
Michael
Phelps doesn't have great strokes because he bikes to the pool everyday.
Every
athletic event, whether it be running, swimming or playing football,
requires a
certain skill set and development of physiological adaptations that best
come
about by practicing the specific event being trained for. In regard to the "physiological adaptations" that occur with training, most
athletics rely
primarily upon one of two systems to produce energy: the aerobic system,
which
requires oxygen delivery to working muscles to produce and maintain
performance, or the anaerobic system, which does not require oxygen.
Endurance
sports, including distance running, are highly dependent on the aerobic
system,
whereas activities emphasizing speed and strength are largely anaerobic.
Indeed, our maximal distance and pace is limited by our ability to
transport
and use oxygen, and thus is a function of our cardiovascular fitness.
Strength
training does not improve cardiovascular endurance or increase VO2max (a
measure of one's ability to deliver and use oxygen for aerobic
activity),
therefore some argue that valuable training time would be
better
spent running than lifting.
The
argument for strength training does not refute the above statements but makes new, equally sound arguments for ways in which strength training
can
influence running economy, overall performance, and injury prevention.
Running
economy is about getting the biggest bang for your buck - going
further or faster on less oxygen. Certain types of strength training can
increase explosive strength and
power
(how fast force can be produced), facilitate increased muscle fiber
recruitment (i.e. trains the brain to recruit muscles more efficiently),
and
reduce the loss of stride length that normally occurs as one begins to
fatigue. There is less evidence to support strength training for
resistance to
injury, but theoretically it makes some sense. Many running injuries are
caused by overuse, so adding some resistance work into the mix may help ward off
injury
simply because it's not running. Also, strength training is
associated with increased strength and tensile properties of bone,
muscle, and
tendons, and it can be used to help prevent/correct muscle imbalances that
may
result from or encourage poor form, or result from previously sustained
injuries. Typically speaking, hip abductors, external rotators, and
glutes are commonly
weak in runners, whereas hip flexors, quads, and hamstrings may be
tight.
As
far as documented improvement in performance goes, power-type strength
training
has been shown to improve 3K and 5K times. It is still unclear
what
affect strength training may have on longer distances, and many
elite
marathoners do not engage in regular strength training. However in a
study from
Finland (2007) it was found that replacing 19% of an endurance-based
workout
with explosive strength training resulted in improved neuromuscular
conditioning and running economy without a decrease in
maximal
aerobic capacity.
In a nutshell, it
is worth incorporating some aspect of power
training into your training regimen. Heavy weights (greater than 85%, 1 rep
max) and
low reps (3-6) as well as plyometric exercises have been shown to
increase
muscle power and facilitate nerve impulses
to
muscles. A sample strength training program may include squats,
hamstring
curls, calf raises, and dead lifts performed a couple times a week,
preferably
on the same days as speed work or on rest days. Dividing training into
separate
endurance and speed/strength phases is also an option. In terms of
plyometrics, a
program may start with double leg hops, progressing to single leg hops,
bleacher hops, double leg bounding, single leg bounding, squat jumps,
then
depth jumps (jumping from a box to the ground).
Power training is very
physically
demanding, and it is important that before starting a power-training
program
one is completely injury free and in good fitness. A
consult with an exercise specialist or
physical therapist is highly recommended before starting such a program.
For advice
on beginning a program, Fleet Feet offers various running clinics
throughout
the year, as well as monthly Q&As with a physical therapist for
drop-in
questions.
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!
- July 3 - You Go Girl 1/2 Marathon Training Kick-Off
- July 6 - Adopt-a-Road Clean Up (11 am - 1 pm; Bonney Lake Blvd)
- July 17 - Dr. Donna Day
- July 19 - Cascade Bloodmobile @ Fleet Feet Bonney Lake, 1-5 pm
- July 31 - Superfeet Saturday
- August 7 - Tacoma Narrows Half Marathon
- August 14 - Run for the Light 5 Mile Run/Walk (Westport, WA)
See Fleet Feet's Online Calendar for more information on these events and more! |
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