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March 2011 Newsletter
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Greetings!
Friendships born on the field of athletic strife are the real gold of competition. Awards become corroded, friends gather no dust.
Jesse Owens
It's cold, wet, snowy, and 12 degrees below the average temperature; it's spring time in the Puget Sound! Jesse Owens was right; my medals may be dusty and tarnished, and my bike rests in the corner, but all of my Fleet Feet friends gather no dust. With marathon training in full swing, Monday Night Runs stronger than ever, No Boundaries right around the corner, and the 2011 race season about to really kick off, new friendships are being forged as everyone strives for their personal gold.
We at Fleet Feet Bonney Lake are here to help you on your journey to running greatness. Whether you desire a coach and training program, a fun group of friends to meet with, or general running / walking advice, you are invited to visit us at the store, call, or email us at any time. We have our fingers crossed for the nicer weather, and can't wait to spend more time out on the trails with you in the upcoming months.
Welcome to Spring,
Paul Morrison
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New Balance No Boundaries Training Program
Would you like to live healthier and achieve a new goal? Fleet Feet's No Boundaries 5k Training Program might be just what you're looking for.
No Boundaries, a program co-sponsored by Fleet Feet and New Balance, is intended for new runners who have little to no experience. This program will help you get into action and be ready to run your first 5k race in 12 weeks. With supportive and well-trained coaches as well as weekly group runs, No Boundaries will motivate and encourage you to get and stay fit.
The No Boundaries program kicks off on March 26th, spots are still available. For more information and to register, please click HERE.
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Wear Less!
We now have a great selection of minimalist footwear including the Saucony Kinvara, New Balance Minimus (road and trail), and Vibram FiveFingers. Keep checking our events calendar for special minimalist demo days here at the store.
 
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 Unfreezing your Motivation
Ahhhh, the winter workouts! How does one stay motivated and consistent on these dark dreary days? Does it really matter missing a workout here and there? Chances are no... but if you're like me one leads to another and so on until I'm down to one workouta week.
For me, during the winter I want to train more than once a week, I use a few tricks. First, I find some training buddies so I have to show up. Next, I pack my bag and plan the workout before going to bed. Last, I buy an occasional new piece of gear to try out on those especially cold non-motivating times.
In my many years of training and racing I have found one thing that makes or breaks you come race time and that is consistency. If I have been consistent on my workouts chances are I will have a good season. If not there will be a lot of suffering on race day. I have heard that a well trained athlete can lose over half of their fitness by not working out for two weeks. It just isn't fair that all that hard work can be lost so quickly! So here's to getting out there and staying fit...
TriGuy
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Physical Therapy Points to Ponder: Frosty Fitness
Many of us dread the idea of running outside during the winter, others are diehards and will run outside in almost any conditions that don't blow us off the road or cause us to ice skate instead. With being active outside in the cold weather, the chances of developing hypothermia and/or frostbite increase. Hypothermia is basically a lack of adequate body temperature. As the core body temperature drops because of a drop in environmental temperature, blood is directed away from the extremities and to the vital organs. The Mayo Clinic describes symptoms including shivering and the "umbles," ie, mumbles, stumbles, grumbles and fumbles. Frostbite occurs when, typically, fingers, toes and face are exposed to the cold air and the body is unable to supply the necessary blood to the surface to sustain the health of the cells. Symptoms include: change in skin color to red or, in more severe cases, pale; hardening of the skin; numbness or pain in skin regions of the hands, feet and face or that are otherwise exposed to cold. Avoid rubbing the skin to make it warm, this can damage the delicate cells. Instead, use a source of heat such as your breath. If you tend to run with a partner or even alone, watch for these symptoms. Be sure to consider the following tips to avoid cold related problems:
1: Stay inside if the temperature or wind creates temperatures below freezing. Run inside on a treadmill. Be sure to alter your pace and elevation. Treadmills are essentially a flat surface and excessive running on a treadmill can lead to repetitive strain injuries because the running surface varies little. Alternatively, consider cross training: aqua jogging, elliptical, Nordic Trac, aerobic or cycling classes.
2: Wear a hat and mittens. The head is a major source of heat loss.
3: Wear layers. This allows you to peel off or put on layers depending on changes in weather and temperature during your run.
4: Run short routes multiple times versus a long run. This keeps you close to home and allows you to call it a day if you get too cold versus being a long way off and having to run home in the frigid temperatures.
5: Avoid running in wet clothes in the cold. This can easily create a hypothermic condition because the clothes no longer act as an insulator. Remember, sweat is wet and can lead to hypothermia.
6: be aware of "black ice" or running on packed snow/ice. It is easy to loose your footing and create sprains or strains to the structures of the lower extremities.
 
* Guest writer Dennis Eldridge, PT, DPT, CSCS, CCI 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 on the first and third Monday of every month. *
SPECIAL NOTE: Do you have a particular topic 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. Also, Learn more about Performance Physical Therapy and their services at http://www.psspt.com/
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 9 Years Running... R 2 R
On National Trails Day Saturday June 4, 2011, runners, walkers, and ultras will take on the ninth 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. Click Here for more info
The Rainier to Ruston helps to promote the Foothills Rails-to-Trails Coalition , a 501(c)(3) which is dedicated to completing a contiguous, non-motorized, public trail from Mt. Rainier to Tacoma.
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 Luck O' The Runners
As mentioned in the intro, 2011 race season is here and we have a couple of great St Patty's day events to help you get moving. First is the ever popular Bud Light St. Patty's Day Run in Tacoma on 12, March. With 1247 finishers in 2010, this year promises to offer even more fast fun! Click the leprechauns for race details
Also new for 2011, Fleet Feet is proudly sponsoring the Joint Base Lewis McChord Race Series. Fleet Feet will have a tent at all of the running and triathlon races on post with sweet schwag and give-aways, starting with the St Patty's Day 5 & 10k run on March 12th (yes, same morning as Tacoma. Choose wisely.). All races are open to both military and the public and proceeds go to support JBLM MWR (Morale, Welfare, and Recreation), which provides healthy activities for soldiers and their families. Check out the calendar for the whole season here JBLM Race Calendar. |
Fleet Feet Bonney Lake
Store Hours
Mon - Fri: 10am - 7pm
Saturday: 10am - 6pm
Sunday: Closed
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| Upcoming Events
Don't forget to add these exciting events to your running calendar!
March Events See Fleet Feet's Online Calendar for additional information on these events and more! |
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