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October 2011 Newsletter
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Greetings!
Fall is here with rain, the sun setting earlier, colored leaves falling, and the holidays around the corner. It's time to start getting geared up for those cooler temperatures and dark mornings. Fleet Feet Sports has received a lot of bright and warm apparel to keep you safe and warm throughout these fall days!
There is also a lot happening in the store this month as well! DIVA NIGHT IS THURSDAY, OCTOBER 13 (read further for more information). Award ceremonies, races, clinics, and more! "In running, it doesn't matter whether you come in first, in the middle of the pack, or last. You can say, 'I have finished.' There is a lot of satisfaction in that."
-Fred Lebow, New York City Marathon co-founder
Fleet Feet Sports in Bonney Lake wants to be your number one choice for shoes, apparel, and training. So drop on by the store, run with the running club, get geared up for fall, or sign up for a race! Yours in Running,
Paul Morrison |
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 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. You DESERVE THIS TIME FOR YOU!!
Fleet Feet Run Club
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. We have now hit 213 FFRC members! Lots of fun and a great group of people to run with!
http://www.fleetfeetbonneylake.com/running-club.
Powerbar is our sponsor and we now have IRONMAN Performance Drink and power gel blasts!
Fleet Feet Sports presents "NEED 4 SPEED CLINIC" with Coach Scott Drennen
Time: 7:30 - 8:30 p.m.
Oct. 3 and 5 Monday
Oct 10 and Oct 12 Wednesday
4 Sessions meeting at the Bonney Lake High School Track
IMPROVE YOUR RUNNING FORM AND SPEED
It's not to late to sign up!
Click here to sign up: https://www.signmeup.com/site/online-event-registration/78702/SMUCalendar
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With the last local triathlons here and gone in the northwest, it's time to relax and enjoy other activities. For the next couple months it's no longer all about the workout. Just go out and enjoy the fresh air no matter what the activity. It's time to take a mental and physical break to recharge that triathlete engine for next spring. I see too many people train through the holidays just to get burned out by early spring when the real training should begin. So this fall go for a trail run or mountain bike to utilize all that fitness gained from the summer's training and racing. There's nothing better than cruising through the woods half throttle enjoying natures finest in a place others would have to train months for to see. As triathletes we simply go in a moment's notice. This is one of the reasons I have been doing triathlons so long. It's a life style that keeps you healthy by eating right and exercising a lot! As a result, every day life is much easier to handle. Especially the outdoorsy stuff... Till next time get out there and enjoy.
TriGuy
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Can you hydrate too much?
With several well attended marathon and half marathons in the next couple of months, many runners are focused on achieving proper nutrition and hydration during their event. We often hear about how important it is to stay hydrated during athletic events but is it possible to drink too much fluid? The answer is yes. In reality, drinking too much water can actually lead to a serious medical condition called hyponatremia. Hyponatremia is a condition that occurs when there is an abnormally low level of sodium in the blood. Sodium is an electrolyte the body uses to help regulate fluid levels and other physiological processes. The condition has been seen recently at endurance events in athletes who consume too much liquid, essentially diluting the blood stream and creating a hazardous situation. Symptoms include nausea and vomiting, headache, confusion, loss of energy, fatigue, restlessness and irritability, muscle weakness, spasms or cramps, seizures, unconsciousness and coma. One precipitating cause of hyponatremia is that athletes are concerned about getting dehydrated and don't know how much water to drink so they decide "more is better." In this case, more is not better. Researchers have discovered that 16-24 fluid ounces per hour is a reasonable volume to consume during a marathon with lighter athletes needing less and heavier athletes needing to consume more. Both sport drinks and water pose essentially the same risk because, although sport drinks contain sodium, water is the major ingredient in sports drinks. Some helpful tips: Before a run, drink fluids until you aren't thirsty. Try to avoid taking NSAIDS before, during and after your race as these can compound the impact of hyperhydration. Finally, weigh yourself before and after a long training run. For each pound of weight you lose, you need to drink about 16 ounces of water or sports drink to replenish your body.
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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Fleet Feet Sports is putting on Diva Night Thrusday October 13th from 7:30pm to 9:30pm. This year's Diva Night raffle money is being donated to the YWCA in regards for October being domestic violence awareness month!
Bring your friends, sisters, daughters, aunts, moms, nieces and grandmas to this fun and exciting event!
Vendors include: Saucony, YWCA, Mary Kay, Mountain View Chriopractic & Wellness Center, Sumner Crossfit, Moving Comfort, & Juice Plus!
We have a lot of fun raffle prizes from shoes, jewelery, massage sessions, coffee, bras, apparel and even the brand new NIKE SPORTS WATCH!
Raffle Tickets are $1 donation.
Diva Night goody bags available for the first hundred guests!
IMPORTANT INFORMATION!
To RSVP call Fleet Feet Bonney Lake @ 253 862 8890 or email maria@fleetfeetbonneylake.com.
Snacks and drinks provided at event.
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Chickpeas (a.k.a. garbanzo beans) 
The chickpea originated in the Middle East about 7500 years ago. It was not until the 16th century that the chickpea was brought to other parts of the world by Spanish explorers. Today, chickpeas are popular among all parts of the world.
Types
There are two types of chickpeas:
Desi contains smaller, darker seeds and have more of a rough coat.
Kabuli is a larger, lighter colored bean with a smoother coat.
Chickpeas come in a variety of colors - Green, black, brown and red, though the most popular and recognized color is beige. They have a buttery texture and nutty taste.
Health Benefits
- Their high fiber content helps support a strong digestive tract function and helps to lower cholesterol.
- Garbanzo beans are remarkable in terms of their antioxidant composition. While containing small but valuable amounts of conventional antioxidant nutrients like vitamin C, vitamin E, and beta-carotene, garbanzo beans also contain more concentrated supplies of antioxidant phytonutrients.
- The high content of fiber and its valuable protein source makes chickpeas a great for regulation of blood sugar.
Buying
Chickpeas can be bought both dried or canned, are available all year round, and are easy to store. If concerned with the nutritional content between dried and canned chickpeas, unlike most other canned vegetables, chickpeas do not lose any nutrients when canned, so the choice of dried or canned is up to you.
Dried chickpeas can be bought already packaged, or in the bulk bin area of your local supermarket. If buying dried, inspect the beans to make sure they were stored in a covered container, are whole, unblemished, and have no moisture damage.
Dried chickpeas can be stored in an airtight container in a cool, dark place of your kitchen for up to 12 months. Once chickpeas are cooked, they can be stored in an airtight container in the refrigerator for up to three days.
Cooking
Chickpeas are used in a large variety of recipes. By themselves they can be used in salads, soups or stews, or as a quick snack.
Nutritional Value
One cup of chickpeas has 269 calories, 4g fat, 0 mg cholesterol, 11mg sodium, 45g carbohydrate, 12g fiber, 8g sugar, 15g protein.
Features Recipe
Hummus
16 oz. can garbanzo beans, drained & liquid reserved
2 tble. tahini or cashew butter
2 tble. tamari or soy sauce
2 cloves garlic
Juice of ½ lemon
Fresh ground black pepper
Pulse garlic in food processor.
Add garbanzo beans, tahini, tamari & lemon juice.
Pulse until garbanzo beans are coarsely chopped.
With processor running, slowly pour in enough reserved liquid to make the mixture thick but still spreadable.
Serve with pita bread, raw veggies or sandwich spread.
Makes 3 cups
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. Her and her husband Mark, recently opened Total Sports in Buckley. If you need help on improving your daily meals or to fine tune your diet for your next race you can contact Leslie at wellnessconcepts1@msn.com or check out additional services at totalsprotsweb.com.
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.
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Fleet Feet Bonney Lake
Store Hours
Mon - Fri: 10am - 7pm
Saturday: 10am - 6pm
Sunday: Noon - 5pm
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IN STORE SPECIALS
Brooks Pure Project Collection
Brooks Pure Project is launched October 1st and the shoes are exciting! From Neutral, Stability & Trail shoes, the Pure Project shoes offers any runner looking for natural balance, light weight running! Come in today try a pair on!
 
 
SHOES & APPAREL ON CLEARANCE!
There is over 100 womens and mens shoes marked $20 plus off the orignal price. All sales are final on clearance items.Womens sizes: 5 to 12 Mens sizes: 8.5 to 14
Upcoming Events
OCTOBER 2011
- Need For Speed Clinic - October 3,5,10,12 from 7:30 to 8:30 @ Bonney Lake High school.
- Nutrition Clinic with Becky from Power Bar @ 7:15 October 10th before Need for Speed Clinic.
- Packet Pick up - Run Wild @ Fleet Feet Bonney Lake October 7th from 12 to 6.
- Packet Pick up - Enumclaw Dam Run @ Fleet Feet October 7th from 12 to 6.
- Northwest's Trek Run Wild 5k & 8k October 8th.
- Enumclaw Mud Mountain Dam Run 5k October 8th.
- DIVA NIGHT Thursday October 13 from 7:30 to 9:30 @ Fleet Feet.
- No Boundaries Awards Party October 17th 7:30 pm @ Fleet Feet.
- Packet Pick up - Race Against Racism @ Fleet Feet Friday October 21st from 12 to 6.
- Race Against Racism 5k Saturday October 22nd.
- Saucony Saturday October 22th at Fleet Feet.
- Marathon Training Awards Party October 24th 7:30 pm @Fleet Feet.
- Monday Nights - Monday Night Runs @ 6:30 pm at Fleet Feet store in Bonney Lake. All paces and abilities are encouraged to join; no one ever runs alone! We have also incorperated run/walk to the Monday Night Run.
- First & Third Mondays Every Month - Physical therapists from Performance Physical Therapy
Stay tuned for details and mark your calendar for the UPCOMING DIVA NIGHT THURSDAY OCTOBER 13th, 2011.
See Fleet Feet's Online Calendar for additional information on these events and more.
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