NO BOUNDARIES will be starting a new series begining March 24 - June 16, 2012.  We will prepare you to run/walk the White River 5K.  Our new NO BOUNDARIES program will assure you a new fit lifestyle, new friends to workout with and a whole new way to look at yourself.  Stop by any Saturday (check with store for locations) to see what we do and meet our Coaches!

Fleet Feet Run Club

We have officially gone wild!  We now run through the WSU forest and we all LOVE IT!  Come and meet our new members.  Things to look forward to:  Thursdays "Breakfast with Paul" Run, Beer Runs and the famous Captian America Cape.  You don't want to miss any of these events. 

 http://www.fleetfeetbonneylake.com/running-club.

FLEET FEET MARATHON TRAINING SERIES

What is your 2012 new years goal? Or do you have a bucket list?  Fleet Feet can help!

Why not run a marathon?  Sure its a big goal, but it is a healthy one.  With our new training program we will monitor your progress everyday, send you workouts online, provide training runs with a large group, cheer you on with the best coaches in Washington State.

Take time for you and make this happen

You are worth this investment

YOU CHOOSE - WE TRAIN

26.2 - 13.1 - 6.2

Series begins January 14, 2012

16 weeks to a better lifestyle

One bucket list item CHECK it!

Ironman, the Grand-Daddy of triathlon, consists of a 2.4 mile swim, followed by a 112 mile bike, and then a 26.2 mile run. These races generally start at 7a.m. and are timed until midnight. To prepare, one needs to put in ample time in each discipline to endure the hard training completed a full six weeks out from race day. This year I did Ironman Canada, and this is what I did during those crucial last weeks leading up to race day. Unfortunately I had a slight knee injury going into my mega mile weeks, which I believe ultimately derailed my race day performance. Nevertheless, here is my schedule.

6 weeks out = 14000 calories burned during 17 hours of training; 220 miles on the bike, 40 miles running and 2 miles swimming.
5 weeks out = 11000 calories burned during 15 hours training; 200 miles bike, 40 miles running and 2.5 miles swimming.
4 weeks out = raced a Half Ironman, and was forced to rest due to my biking knee injury. This week I only burned 7500 calories over 9 hours of training and racing.
3 weeks out = amped the running up to 45 miles, biked very little due to the knee, and swam 4 miles.
2 weeks out = rode and ran very little, with big emphasis on lake swims averaging about 7 hours.
1 week out = ran 11 miles, rode 40 and swam 2...all easy.

As for race day, I finished in 11 hours and 42 minutes. This was almost two hours slower than four years ago. I believe this was most likely due to my low bike mileage leading up to my big day. I essentially had nothing left after finishing the bike. So, needless to say, the marathon was a slow run/walk combo.
 

TriGuy

 

 

                         

 

 

 

Help! I'm drowning in Zucchini!            

Zucchini and other summer squashes are abundant in backyard gardens, farmers' markets, and grocery stores this time of year. It has a sweet and tangy flavor that enables it to be consumed raw or cooked. Like other summer squashes, zucchini is a healthy and flavorful vegetable that you can add to all different kinds of dishes. Use it in a pasta sauce, add it to a stir-fry or bake it into sweet loaves of quick bread. You should eat zucchini with the rind attached whenever possible, since the rind contains much of the nutritional value.

Because zucchini has such high water content, it's very low in calories. One medium raw zucchini with its skin on contains just 31 calories, 0 g of fat, 0 mg of cholesterol, 7 g of carbohydrates, 2 g are from dietary fiber, 3 g are from sugars, 2 g of protein. They are abundant in vitamins; 56% of your daily value of vitamin C, 11 % vitamin K, 16% riboflavin, 21% vitamin B-6 and 14% folate. Zucchini has a wealth of minerals as well; 15% of your recommended daily value of potassium, 17% manganese, 8% magnesium, 7% phosphorus and 5% copper.

When selecting squash you want them to feel relatively heavy for their size; this indicates that the interior texture is good. The skin should be glossy, bright and firm. When storing fresh zucchini you can refrigerate it in a plastic bag for about a week.

Featured Recipes

Summer Squash Pizza

• 1 teaspoon olive oil
• 1 teaspoon balsamic vinegar
• 1/8 teaspoon salt
• 1/8 teaspoon freshly ground black pepper
• 1 medium zucchini, cut lengthwise into (1/4-inch-thick) slices
• 1 medium yellow squash, cut lengthwise into (1/4-inch-thick) slices
• Cooking spray
• 1 (12-inch) packaged pizza crust (such as Mama Mary's)
• 2 plum tomatoes, cut into (1/8-inch-thick) slices
• 1/4 cup (1 ounce) finely grated pecorino Romano cheese
• 2 tablespoons thinly sliced fresh basil
• 1/2 teaspoon finely chopped fresh oregano

Prepare grill.

Combine oil, vinegar, salt, pepper, zucchini slices, and yellow squash slices in a large bowl, tossing gently to coat. Place squash mixture on grill rack coated with cooking spray; grill 2 minutes on each side or until tender.

Reduce grill temperature to medium.

Lightly coat pizza crust with cooking spray; grill 1 minute on each side or until lightly toasted. Arrange zucchini and squash over crust. Arrange tomatoes over squash; sprinkle with pecorino Romano cheese. Grill 5 minutes or until thoroughly heated. Remove from grill; sprinkle with basil and oregano.

Source: Cooking Light JULY 2008

Chocolate Zucchini Cake

Cake:

• Cooking spray
• 1 tablespoon all-purpose flour
• 3/4 cup granulated sugar
• 1/2 cup packed brown sugar
• 1/2 cup (4 ounces) block-style fat-free cream cheese, softened
• 1/3 cup vegetable oil
• 2 large eggs
• 2 large egg whites
• 1 teaspoon vanilla extract
• 2 1/2 cups all-purpose flour
• 1/2 cup unsweetened cocoa
• 2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 teaspoon ground cinnamon
• 3/4 cup fat-free buttermilk
• 2 cups shredded zucchini
• 2/3 cup semisweet chocolate chips
• 1/4 cup chopped walnuts

Glaze:

• 3/4 cup powdered sugar
• 3 tablespoons unsweetened cocoa
• 8 teaspoons fat-free milk
• 2 tablespoons semisweet chocolate chips
• 1 teaspoon instant coffee granules
• 1/2 teaspoon vanilla extract

Preheat oven to 350°.

To prepare cake, coat a 12-cup Bundt pan with cooking spray; dust pan with 1 tablespoon flour.

Place sugars, cream cheese, and vegetable oil in a large bowl, and beat with a mixer at medium speed until well blended (about 5 minutes). Add eggs and egg whites, 1 at a time, beating well after each addition. Beat in 1 teaspoon vanilla extract.

Lightly spoon 2 1/2 cups flour into dry measuring cups, and level with a knife. Combine 2 1/2 cups flour and next 5 ingredients (2 1/2 cups flour through cinnamon) in a medium bowl, stirring well with a whisk.

Add flour mixture and buttermilk alternately to sugar mixture, beginning and ending with flour mixture. Stir in zucchini, 2/3 cup chocolate chips, and nuts. Pour batter into prepared pan. Bake at 350° for 1 hour or until a wooden pick inserted in cake comes out clean. Cool in pan 10 minutes on a wire rack; remove from pan. Cool completely on wire rack.

To prepare glaze, combine 3/4 cup powdered sugar and 3 tablespoons cocoa in a small bowl; stir with a whisk. Combine milk, 2 tablespoons chocolate chips, coffee, and 1/2 teaspoon vanilla extract in a 1-cup glass measure. Microwave at medium 45 seconds or until chocolate melts, stirring after 20 seconds. Combine powdered sugar mixture with chocolate mixture, stirring with a whisk. Drizzle glaze over cake.

Source: Cooking Light JUNE 2002

About this Author

Leslie Funkhouser is a local wellness professional who has been working in the industry since 1993. She holds a Bachelor degree in Exercise Science and Nutrition from Central Washington University.

Side Note: Need help on improving your daily meals or to fine tune your diet for your next race contact Leslie at wellnessconcepts1@msn.com or totalsprotsweb.com.

COME CHECK OUT THE FALL COLORS FOR MOVING COMFORT BRAS