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Greetings!
"Remember the feeling you get from a good run is far better than the feeling you get when sitting around wishing you were running."
~Sarah Condor
"Get out there and do what you love!"
~ Kara Goucher
The summer is whizzing by. Walk into any retail store lately and you'll see hints of the fall ahead on their shelves. Although we at Fleet Feet are also looking toward the fall, there are plenty of events and goings-on at the store as well as in the local area to keep us busy throughout the month of August. From the Tacoma Narrows Half Marathon on August 7 to all of the new products we're introducing to the store this month, August is looking pretty good. Of course, fall is just around the corner, but I encourage you to make the most of these last days of summer. Come out and support the runners and walkers of the Tacoma Narrows Half Marathon on the morning of August 7, and stop into the store to see what we're up to this month.
Happy running,
Paul Morrison
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 Final Month of the 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 now and the end of 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!
This offer will only be available through August, so make sure you stop in and take advantage of this great deal soon!
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 New Arrivals at Fleet Feet
In order to
better suit the changing and diverse needs of you, our friends and
patrons, Fleet Feet Bonney Lake is introducing several new products to
the store this month. - Vibram Five Fingers -
Barefoot running has gained increasing popularity in recent months, and
the Vibram Five Fingers is the preeminent footwear for such athletic
endeavors, as they provide you with the feel of going barefoot with the
protection and grip of the specially-made Vibram soles. As of August 2,
we will be carrying a selection of Vibram Five Fingers for those
runners, walkers, and athletes interested in experiencing this new, hot
form of footwear.
- yurtopia yurbud enhancers
-
 Have you ever worn a pair of earbuds that just didn't fit in your
ears? Or perhaps you wish the earbuds you got with your iPod had better
sound? This is the product for you. The yurtopia yurbud enhancers
(the company prefers lower case) are ergonomically designed to better
fit your ears and can be personally sized using Advanced Fit
Technology. Not only that but they also enhance the acoustics of your
regular earbuds.
- Skin Sake - Endurance training
can often lead to chafing and skin irritation. Skin Sake ointment helps
relieve the burn and irritation of chafing. Originally developed by a
pharmacist in Hamburg, AR, Skin Sake has received rave reviews for its
effectiveness.
- Muscle Trac -
 Featured in The Running Times
Sept. 2009 issue, the Muscle Trac is an athletic muscle management
system that helps to maximize performance, enhance recovery, and and
relive sore muscles. With its individual articulating wheels, the
Muscle Trac more effectively massages your muscles, resulting in maximum
performance and recovery.
- Runner's Remedy (Arch Wrap, Achilles Wrap, Shin Wrap)
- Runner's Remedy products, a line of cold compression therapy
products, is designed to help address the common running-related
injuries by combining the benefits of compression and icing therapy.
These convenient products eliminate the difficulties caused by bulky and
awkward ice packs and do-it-yourself compressions. Fleet Feet now
carries the arch wrap (good to treat plantar fasciitis), Achilles wrap,
and Shin wrap.
- Nike Free Run (Women's only)
- The Nike Free Run imitates the feel of running barefoot while also
providing good trail traction. A lightweight, flexible shoe, Fleet Feet
will be carrying the Nike Free Run in women's sizes
 only at this
time.
- Saucony Kinvara (Men's & Women's)
- Another addition to the "minimalist" running shoe line, the Saucony
Kinvara features a lightweight and highly flexible construction and is
intended to feel like an extension of your foot. As touted by the
makers at Saucony, this is a shoe that gives the runner exactly what he
needs but only what he needs.
Stop into Fleet Feet today to check out these and other new products.
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 Tips from the TriGuy
Ahhhhhh! No more Ironman training.
After a challenging training period and a well-executed race, it's time to take a long
break from training and then change it up a bit. As for my race, I ran out of steam and lost
some time on the second half of the run. Not sure how to avoid that one, but
was a good day overall. I hope you all enjoyed reading my Ironman training plan
- a plan that I would say was fairly successful for me.
With this tremendous base built, it's time to rev up the
engine to get some speed back in the legs and arms. For the next 6-8 weeks I
will be actively looking to add intensity to a good amount of my workouts. For example, the
pool will be all-out 100s with ample rest so that I can do more of those all-out 100s. The
bike and run will consist of a few different speed sessions in an effort to
help tolerate that higher heart rate needed for shorter distance triathlons.
Most of my spring training intensity was under 80% max meaning about 6 on a
perceived exertion scale measuring from 1-10 (with 10 being totally exhausted). I
will be upping it to 8 or 9 and sometimes 10 during these speed sessions, which will consist of short intervals and longer tempo type intervals with heart
rates in the 85-93% range. This higher intensity training ought to blow the cobwebs out and make for some fun short course racing for the rest of the season
where the main interest is FAST not FAR.
Happy training,
Triguy
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Nutrition Notes: Glorious Green Beans 
Stop
by any road side produce stand or your local farmers market and you are
sure to find a variety of fresh picked green beans. Green beans, also
called snap or string beans, are members of the legume family. Break
one of these beans in half and listen for the snap - thus, one of its nicknames. What's unique about green
beans is that they're entirely edible. Most beans have tough, fibrous
pods and must be shelled, but green beans have tender, slightly sweet,
grassy-tasting pods. They can quickly add a dash of color on the plate,
and their long, slender silhouette can dress up any meal.
Nutrition Facts
Green
beans, while quite low in calories (just 44 calories in a whole cup),
are loaded with nutrients - an excellent source of vitamin K (122% of
RDA), vitamin C, manganese, vitamin A, dietary fiber, potassium,
folate, and iron. They
are also a good source of magnesium, thiamin, riboflavin, copper,
calcium, phosphorus, protein, omega-3 fatty acids and niacin.
Selecting and Storing
Look
closely at the beans in the market. If the sides of the pods are
bulging from the seeds, the beans will be tough because they were
picked too late. Make sure the skin is taut. Old beans have leathery,
discolored skin, and they may be limp. Next, pick up a bean, and break
it in half. If you hear the signature snap, the bean is fresh. Once
you get them home, cook snap beans as soon as possible. To preserve,
wrap in a damp paper towel, place in a plastic bag, and refrigerate up
to a week. If you can't cook them within a week, trim the stem ends,
blanch the beans, cool, and freeze until you're ready to use in a
recipe.
Featured Recipe: Green Beans with Garlic Vinaigrette
Vinaigrette:
½ teaspoon grated lemon rind
1 tablespoon fresh lemon juice
2 teaspoons extra-virgin olive oil
1 teaspoon Dijon mustard
½ teaspoon freshly ground black pepper
2 garlic cloves, minced
Beans:
2 ½ pounds green beans, trimmed
1/3 cup sliced almonds, toasted
1 tablespoon fresh thyme leaves
1. To prepare vinaigrette, combine first ingredients in a small bowl, stirring with a whisk.
2. To prepare beans, cook beans in a large pot of boiling water 4 minutes or until crisp-tender. 3. Drain well.
4. Place beans in a large bowl. Add lemon mixture; toss well to coat.
5. Sprinkle with almonds and thyme.
Yield: 12 servings (serving size: 1 cup)
Calories = 54
Fat = 2.3 gr
Protein = 2.4 gr
Carbohydrate = 7.7 gr
Fiber = 3.6 gr
Cholesterol = 0 mg
Iron = 1.1 mg
Sodium = 113 mg
Calcium = 45 mg
* This month's Nutrition Notes is a reprint of the August 2009 column. Stay tuned next month for new recipes and nutrition insights from regular columnist Leslie Funkhouser - a local runner, yoga instructor, and nutritionist who owns and operates Wellness Concepts.
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 Physical Therapy Points to Ponder: Single Leg Romanian Deadlift
This month's article introduces a great exercise for both
runners and walkers called the single leg Romanian deadlift.
Many running and walking injuries are due to
weakness in the hip extensors and abductors, the muscles in the buttock and lateral hip/pelvis. One of their main purposes is to control the
mechanics in the leg as the foot hits the ground. Research continues to show
that the stronger and the more endurance these muscles have, the lower the
occurrence of abnormal forces in the leg and a subsequent decrease in injuries.
For reference, let's use the right leg as the stance
leg. To begin the exercise, stand on the
right leg. Next, keeping the left leg
straight, fully extend it backwards, tightening up the buttock muscles. Then, tilt or pivot your torso forward-
bending only from the hip and being sure to keep your back straight. You can allow a slight bend in the right knee
but keep the left leg extended during the exercise. Pivot forward about 45-90 degrees and then
return to the starting position. One
variation to create greater muscle activation is to hold a kettle bell or
dumbbell in the hands. As you pivot your
torso forward, reach forward with the weight. This will create a greater demand in the right leg
and back muscles and will also challenge your core. Try 10
repetitions progressing up to 3 sets of 10. Of course, if you have a history of leg or back problems, please consult with your primary
care provider to be cleared for these types of exercises.
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!
- August 7 - Tacoma Narrows Half Marathon
- August 14 - Run for the Light 5 Mile Run/Walk (Westport, WA)
- September 4 - Labor of Love Triathlon
- September 4 - Parkland Pace or Race 5k
- September 14 - Northwest Trek Run Wild 5k/8k
See Fleet Feet's Online Calendar for more information on these events and more! |
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