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September 2010 Newsletter |
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Greetings!
"When you run in places
you visit, you encounter things you'd never see otherwise"
~ Tom Brokaw
As we enter the fall and everyone starts wrapping up the summer fun, we often spend time reflecting on our summer adventures and travels. At some point or another during the summer months, many of us had the opportunity to sneak away on a little summer vacation. Whether it be just a day trip to the ocean or a longer excursion to a foreign country, every vacation holds its own surprises. And for those of us who get out to run or walk while we're on vacation, we often see things we don't normally see when running at home. Getting out to run in new places gives us an opportunity to see our surroundings in a different way and opens our eyes to some of the smaller wonders of the place that we're visiting.
As you reflect back on your summer vacation and other places you have traveled, what would you consider one of the best (or more unique or interesting) places that you have run while on vacation? Let us know by sending an email HERE, and we will publish the results in our next newsletter.
Happy fall and happy running,
Paul Morrison
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 Fleet Feet's NEW Store Hours
As we all transition into fall, Fleet Feet Bonney Lake is also transitioning into new store hours. Effective immediately, our store will now be open during the following times: Monday-Friday: 10 AM to 7 PM Saturday: 10 AM to 6 PM Sunday: Closed Of course, we can also be reached by calling 253.862.8890 or visit our website for more information on upcoming events and other Fleet Feet happenings.
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 Garmin SALE - Limited Time, Limited Supply!
Although dogs have long been considered man's best friend, some runners might argue that their Garmin watches are their best friends. Garmins are a handy tool for runners, accurately calculating and keeping track of routes and other workout data.
Fleet Feet Bonney Lake has a limited number of Garmin 405CX HR and Garmin 405 HR watches in stock that they are putting on sale for $70 off the regular price.
With ONLY FIVE of these Garmin watches remaining in their stock, they will sell quickly, so stop into Fleet Feet Bonney Lake today and get a steal of a deal on these favorite running devices.
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 Join the Fleet Feet Sales Team
Fleet Feet Bonney Lake is not only a great place to shop; it's also a great place to work.
Fleet Feet Bonney Lake is now accepting applications for part-time employment. We provide
extraordinary customer service to runners, walkers, and other passionate
exercise fanatics, as well as folks that just simply need great shoes.
If that sounds good to you, and if you love working with people, we need
to talk.
The Job
Working with the nicest customers on earth, fitting them into athletic
shoes and apparel, and demonstrating accessories. Also includes a
marketing/event coordinator position. Requires retail sales or other
customer-service experience with the general public, basic computer
skills, good verbal and written communication skills, and the ability to
do simple math. Must be available to work weekends and a minimum of 20
hours per week.
What's In It For You
Competitive pay, generous employee discount for you and your immediate
family, free Fleet Feet logo apparel and an extensive training program.
How to Apply
Submit your resume to Paul Morrison, Fleet Feet Sports, 19685 State
Route 410 E. Bonney Lake, WA 98391 or e-mail to
Staff@fleetfeetbonneylake.com. No phone calls or walk-ins, please.
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 New Performance-Enhancing Apparel from Saucony
Fleet Feet Bonney Lake is pleased to announce a new arrival to their apparel inventory: Saucony's AMP PRO2. Touted as "the next great innovation in technical apparel," AMP PRO2, according to Saucony, "unites the benefits of compression with a specially formulated
responsive fiber to improve oxygenated blood flow up to 32% more than
compression alone ─ critical to boosting athletic performance and
enhancing recovery." Fleet Feet Bonney Lake owner and runner Paul Morrison has also wear-tested the apparel, specifically the recovery tights which he wears after his longer runs: "I wear the recovery tights after my 20 milers, and it does seem to help with my recovery." For more information and a press release about the AMP PRO2, click HERE. Then stop into Fleet Feet Bonney Lake to see this innovative new apparel line for yourself.
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 FF & New Balance Host Run Wild Packet Pick-up
Fleet Feet Bonney Lake is teaming up with New Balance to host the packet pick-up for the ninth annual Run Wild race.
On September 17 from 12-6 pm, stop into Fleet Feet to pick up your race packet, slap a high five to the Northwest Trek mascot Footloose the Moose, and visit with the New Balance rep about new products and promotions offered by New Balance shoes.
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 Congratulations, FF Men's Masters Running Club!
On August 27-28, several of Fleet Feet Bonney Lake's Men's Masters Running Club members participated in the "mother of all relays": the Hood to Coast Relay. Beginning on Oregon's Mt. Hood, the relay race takes runners on a 197 mile route, ultimately finishing at the Pacific Ocean in Seaside, OR.
The FF Masters Running Club men participated on two different teams for the 2010 race. One team came in first in the masters division, and the second came in sixth in the same division, beating their previous year's time by over 90 minutes.
Congratulations to our FF runners on a job very well done!
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 Tips from the TriGuy
O.K. you're in your best shape of the year. You sacrificed free time to get those quality workouts in, to get as fit and fast as possible, and not to mention to make sure that your endurance is like that of a camel! So, what could possibly go wrong on race day? Well..... here are a couple of things to keep in mind - especially for endurance events lasting longer than two hours.
Tip #1: Keep an active eye on your calorie consumption. Plan where, when and how much you are going to take in. Half the fun of racing is the whole night before spent planning out those little details, so why not add this to your list? Due to size, fitness, speed, and intensity,
individual amounts will very, but 200 calories per hour is a good number to start with. To consume that amount, you would simply need to take one GU and a half a bottle of sports drink.
Tip #2: Have a general idea of what your weight loss due to sweat might be per hour. Two pounds lost out on the race
course generally feels like the 1200 pound gorilla jumped on your back for those last few
miles of the run. It's tough. That two pound deficient only amounts to about two water bottles worth of weight, so aim to drink at least one bottle per hour. To determine your sweat rate, simply weigh yourself before and after a workout. My sweat rate is about 18 oz per hour, meaning I lose
over a pound an hour. Hmmmm...maybe that's why I slowed down during my last ten-and-a-half hour Ironman?!
When fueling for and during your endurance race, keep these things in mind, and it will help you avoid potential trouble spots during your race. See you out there!
Happy training,
Triguy
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Nutrition Notes: Benefits of Basil
Did you know that there are more than 60 types of basil, all members of the mint family? This fresh herb is a powerhouse of flavor that can be used in myriad ethnic cooking styles, from Italian to Asians dishes. While sweet green basil is the most ubiquitous in markets, spicy purple and peppery Thai varieties are also becoming more popular in America.
Basil's Health Benefits: Fresh basil is a rich source of vitamins A and K, beta carotene, potassium, manganese, copper and magnesium. It is low in calories and loaded with flavonoids and other plant compounds that have antioxidant, antibacterial and anti-inflammatory properties.
Buying Basil: Select whole leaves that are smooth, aromatic and free of black spots. Avoid wilting leaves or moldy stems.
Storing Basil: Fresh basil should be used as soon as possible. Store it out of sunlight, at room
temperature, in a glass or jar filled with a few inches of water. Do not refrigerate. To store for extended periods of time, layer whole leaves in a jar, sprinkling each layer with a little salt; cover with olive oil and refrigerate for up to 3 months.
Using Basil: Wash fresh basil carefully, as it can easily bruise. Sweet basil, with its licorice-clove
flavor, is great paired with tomatoes. The "Purple Opal" variety adds a hint of mint and cinnamon to salads and baked goods, while Thai basil imparts an anise taste to spicy stir-fry dishes.
Featured Recipe: Risotto with Fresh Mozzarella, Grape Tomatoes and Basil
Yield: 6 servings
Ingredients:
3 tablespoons balsamic vinegar
4 1/2 cups fat-free, less-sodium chicken broth
2 tablespoons extra-virgin olive oil, divided
2 cups chopped leek
1 1/2 cups Arborio rice or other medium-grain rice
1/3 cup dry white wine
1/4 cup half-and-half
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 cup halved grape tomatoes
1/4 cup chopped fresh basil
5 ounces fresh mozzarella cheese, finely diced
Preparation:
1. Place vinegar in a small, heavy saucepan; bring to a boil over medium heat. Cook until
slightly syrupy and reduced to 1 tablespoon (about 4 minutes). Set aside.
2. Bring broth to a simmer in a medium saucepan (do not boil). Keep warm.
3. Heat 1 tablespoon oil in a large saucepan over medium-high heat. Add leek to pan;
sauté 3 minutes or until tender. Add rice; cook 2 minutes, stirring constantly. Stir in
wine, and cook 1 minute or until liquid is nearly absorbed, stirring constantly. Stir in 1
cup broth; cook 5 minutes or until liquid is nearly absorbed, stirring constantly. Reduce
heat to medium. Add remaining broth, 1/2 cup at a time, stirring constantly until each
portion of broth is absorbed before adding the next (about 25 minutes total). Stir in half-
and-half, salt, and pepper; cook 2 minutes. Remove from heat; stir in tomatoes, basil,
and cheese. Place about 1 cup risotto into each of 6 shallow serving bowls; drizzle each
serving with 1/2 teaspoon balsamic syrup and 1/2 teaspoon oil.
Nutritional Information
Calories: 378
Fat: 12.1 g (sat 5.2g)
Protein: 13.2 g
Carbohydrate: 51.6 g
Fiber: 1.6g
Cholesterol: 24 mg
Iron: 1.3 mg
Sodium: 777 mg
Calcium: 178 mg
Source: Mary Alayne Long, Vestavia Hills, Alabama, Cooking Light, SEPTEMBER 2007
Featured Recipe: Thai Basil Beef with Rice Noodles
Yield: 4 servings (serving size: 1/2 cup noodles and 1 cup steak mixture)
Ingredients:
8 cups water
1 pound flank steak, trimmed
1/4 teaspoon salt
1 1/2 cups (1 1/2-inch-long) slices fresh asparagus (about 1 pound)
4 ounces wide rice stick noodles (bánh pho)
1 tablespoon sugar
3 tablespoons fresh lime juice
1 tablespoon fish sauce
1/2 teaspoon Thai red curry paste
1 cup cherry tomatoes, halved
1/2 cup thinly sliced fresh basil
Preparation:
1. Heat a large grill pan over medium-high heat.
2. While pan heats, bring water to a boil in a large saucepan.
3. Add steak to grill pan; grill 5 minutes on each side or until desired degree of doneness.
Sprinkle steak with salt. Cut steak across grain into thin slices.
4. While steak cooks, add asparagus to boiling water; cook 2 minutes. Remove asparagus
with a slotted spoon. Add noodles to boiling water; cook 3 minutes or until done. Drain;
rinse well. Cut noodles into smaller pieces; place in a medium bowl.
5. While noodles cook, combine sugar, lime juice, fish sauce, and curry paste in a large
bowl. Add one-half of lime mixture to medium bowl with noodles; toss to coat. Add
steak, asparagus, tomatoes, and basil to remaining lime mixture in large bowl; toss to
combine. Serve steak mixture over noodles.
Nutritional Information
Calories: 328 (24% from fat)
Fat: 8.6g (sat 3.6g)
Protein: 26.1g
Carbohydrate: 34.9g
Fiber: 3.6g
Cholesterol: 54mg
Iron: 3.2mg
Sodium: 615mg
Calcium: 50mg
Source: Cooking Light, JANUARY 2005
Featured Recipe: Purple Basil Parmesan Biscuits
Yield: 12 biscuits (serving size: 1 biscuit)
Ingredients:
9 ounces all-purpose flour (about 2 cups)
2 tablespoons sugar
4 teaspoons baking powder
1 teaspoon salt
1/4 cup chilled butter, cut into small pieces
2/3 cup chopped fresh purple basil
1/2 cup (2 ounces) finely grated Parmigiano-Reggiano cheese
2/3 cup fat-free milk
1 large egg
Cooking spray
Preparation:
1. Preheat oven to 425°.
2. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine
flour, sugar, baking powder, and salt in a medium bowl, stirring with a whisk. Cut in
butter with a pastry blender or 2 knives until mixture resembles coarse meal. Stir in
basil and cheese. Combine milk and egg in a small bowl, stirring with a whisk. Add milk
mixture to flour mixture; stir just until moist. Turn dough out onto a floured surface; pat
to 1-inch-thick circle. Cut with a 2-inch biscuit cutter into 12 biscuits. Place biscuits on
a baking sheet coated with cooking spray. Bake at 425° for 15 minutes. Remove from
oven, and cool.
Nutritional Information
Calories: 145
Fat: 5.4 g (sat 3.2 g)
Protein: 4.6 g
Carbohydrate: 19.5 g
Fiber: .7 g
Cholesterol: 31 mg
Iron: 1.3 mg
Sodium: 448 mg
Calcium: 156 mg
Source: Joanne Weir, Cooking Light, JULY 2009
* Columnist Leslie Funkhouser is a local runner, yoga instructor, and nutritionist who owns and operates Wellness Concepts.
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 Physical Therapy Points to Ponder: Overuse Injuries & your Knees
Overuse injuries are common in people who maintain a physically active lifestyle, especially those who participate in strenuous activities such as running. Overuse injuries can be caused by increasing the intensity or duration of a physical activity too quickly, and knee pain is often a symptom of over activity. Though there are many causes for knee pain, this article considers three common overuse injuries based off the area where pain is occurring in the knee.
1.) Medial Knee Pain, or Pes Anserine Bursitis: Pes Anserine is the area where three of your hamstring muscles (sartorius, gracilis, and semitendinosus) insert into your inner part of the shin bone (tibia). The area of insertion is 2-5cm below the knee joint on the inside of the knee. These three muscles are the primary muscles that bend the knee and internally rotate the leg. Common causes of Pes Anserine Bursitis are running, side to side or cutting activities, flat fleet, tightness in hamstring muscles, and arthritis. Symptoms include pain, swelling, and tenderness along
the area of insertion. Symptoms are often worse with physical activity, when moving from sitting to
standing, and when ascending and descending stairs.
2.) Anterior Knee Pain, or Patellofemoral Pain Syndrome (aka "Runner's Knee"): The Patellofemoral joint is the area where the patella (knee cap) moves within a groove in the femur (thigh bone). The movement of the patella in this groove is important for bending and straightening of the knee. Any abnormal movement of the patella in the groove of the femur can cause pain and inflammation of the joint, leading to what is known as Patellofemoral Pain Syndrome. Patellofemoral Pain Syndrome often presents as pain, aching, or catching in the front of the knee under and around the area of the knee cap. These symptoms often get worse with running especially down hills, cutting/pivoting, jumping, squatting, negotiating stairs and prolonged sitting. The Patellofemoral Pain Syndrome has many possible causes including weak quadriceps or thigh muscles (particularly the medial quadriceps), excessive pronation of your feet, flat feet, tight quadriceps, hamstrings, or ilio-tibial band (tissue thickening spanning laterally from outside of the hip to the outside of the knee) and a history of patellar (knee cap) subluxation (dislocation).
3.) Lateral Knee Pain, or Iliotibial Band Syndrome: The Iliotibial band is a thickening of tissue that originates from the muscles in your hip and buttocks called the gluteus maximus and tensor fasciae latae, the band of tissue that runs down the outside of the thigh (lateral femur), crosses the knee joint and inserts into the outer tibia. The purpose of the iliotibial band is to laterally support the knee and prevent excessive internal rotation of the leg. Symptoms of iliotibial band syndrome include sharp or burning pain and/or snapping and tenderness on the outside of the knee. Potential causes are repetitive activities such as running, leg-length discrepancies, excessive pronation of the foot, iliotibial band, gluteal, hamstring and quadriceps tightness or weakness in the quadriceps and hip abductors.
Treatment: General treatment for these three syndromes is similar. Treatment includes stretching the iliotibial band, hamstrings, quadriceps and calf muscles. Massaging the iliotibial band and lateral hip muscles is important for both iliotibial band and patellofemoral pain syndromes. As well as strengthening of the quadriceps (especially medial quads) and hip abductors.
Other key treatment factors include: rest, ice, proper foot wear, avoidance of aggravating activities (ie. squatting, jumping, cutting/pivoting, prolonged sitting, and downhill running) and a proper training regimen. These three syndromes are not the only causes of knee pain. If you do not see a relief in symptoms you should contact your primary care physician, to rule out other health conditions and discuss the possibility of physical therapy.
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!
- 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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