As a former meteorologist, I know not to trust any weather models past more than 48 hours. All it takes is a slight shift in the pattern and the changes amplify until a drastically different weather pattern emerges. But it's fun to watch the patterns unfold, especially when there is a major tropical storm brewing - a tropical storm that may run into a cold air mass and become another Halloween Nor'easter. Yup, you read that right.

I'm sure the memories of last year's epic storm are still fresh in your mind. Heck, some of my neighbors still haven't cleared the dead tree branches from their yards, and I'm still hesitant to stock the refrigerator lest I have to throw away everything again. But even if this storm (tropical or winter) is as bad as last year, we have an advantage. We will be prepared - physically and mentally. And that will make all the difference.

It's always easier to deal with a problem the second time around because we will have the necessary knowledge, supplies and tools. There is a reason the Boy Scout and US Coast Guard mottos contain the word "prepared". If you are prepared, you can survive just about anything. If you are prepared, many times problems never occur.

It's a good lesson to apply to running. Always be prepared for the elements, irresponsible people (especially drivers in a hurry to get home from work or worse, happy hour) and crazy circumstances that you couldn't dream-up if you tried. This means running with ID and a cell phone and letting someone know where you are going and when to expect you back.

It means bringing appropriate clothing, snacks and water if you're going to be gone for a few hours. It especially means wearing bright colors, reflective clothing and safety lights when you run in the dark. It's better to feel and look silly and be safe. We like having you around.

So whatever Mother Nature brings next week, think like a Boy Scout and be prepared. Hopefully this year it will only be a hiccup to our daily routine and we can come out unscathed (except for our meteorologist friends who we can blame for over-hyping).

Live Fit!

Steph

It is prime racing season and many of you have challenged your body (and mind!) to a double-digit distance. Whether it was your first marathon or half marathon or your 10th, one of the most important things to do after completing an extended period of training is to let your body recover!

Allowing for proper recovery will not only help injuries to heal, it will help to prevent new injuries from developing as you continue with your running. It will also help you to continue to perform at a high level in upcoming races.

One of the most beneficial tools for recovery, injury prevention, and injury rehabilitation is a foam roller or similar "rolling pin" for your muscles. The main benefit of rolling on a firm substance is something called myofascial release. "Myo" refers to muscle, and "fascia" refers to the web of collagen that surrounds and connects all of our muscles (see image at left).

Repetitive movement, such as running, can cause the muscles and fascia to bind together forming adhesions (trigger points) and inhibiting normal soft tissue function. These trigger points need to be broken down, and the best way to do that is by applying pressure.

Rolling on a foam roller or using Trigger Point Therapy tools such as the TP massage ball, TP quadballer, or TP footballer allows the user to use their own body weight to apply appropriate pressure to those trigger points. This is a convenient and effective way to lengthen and increase flexibility of the tissue.

Self myofascial release is recommended as part of the regular routine of runners and endurance athletes. While static stretching helps loosen chronically tight muscles, it does not address the underlying adhesions in the fascia that myofascial release works to remove so that you experience decreased pain and soreness and increased performance capacity of the muscles. The first time you try myofascial release, you may experience some discomfort, but this is normal. With regular use, the discomfort should subside and you might actually find your muscles craving it!

I've set up a Stretching Zone in the back of the store and stocked it will various types of self myofascial release products. I invite you to come check it out and discover what the "Ultimate 6 for Runners" is.

Can't make it to the store? Check out my Recovery Section on our web site.

Did you know that the experts at Fleet Feet Sports offer free presentations and workshops that are perfect for corporate wellness Lunch-and-Learn series? Choose from a variety of topics including Injuries & Proper Footwear Selection, Core Health, Minimal Running, Intro to Triathlons and an on-site Fit Clinic. We can also assist with starting a Running and/or Walking Program to help you and your co-workers live fit!

For more information and to schedule a lecture, check out the Community Section of our web site.

Don't let Mother Nature drive you indoors this winter. With the right gear, you can handle anything she throws at you. Even an October hurricane!  

The GORE RUNNING WEAR™ Collection (Men & Women): For over 30-years, GORE-TEX fabric has been known for its extreme-weather protection, keeping outdoor enthusiasts and meteorologists reporting from hurricanes dry and comfortable. Last year Gore introduced their own line or running apparel that combined their signature Gore-tex and Windstopper fabrics and it rocked! It is waterproof, windproof and breathable thanks to its multi-layered, micro-porous structure that allows perspiration vapor to escape but not let the elements in. You can't find a better fabric for running in the rain, sleet, snow or cold wind!

We have a great collection including: jackets, tights, pants, hats and gloves. Come see why these products rank supreme!

Mizuno Breath Thermo (Men & Women): It is pretty simple, "WEAR LESS. STAY WARM. KEEP ON RUNNING." Simple yet hard to do unless you've got the right gear. Mizuno's Breath Thermo is our best-selling line of winter apparel thanks to its revolutionary technology that causes the fabric to release heat when it gets moist (from sweat or precipitation). Genius! I have a Mizuno BT top that is going on four years old and it still does its job keeping me warm. It is our favorite base layer and this year, Mizuno made it even softer. Sooo nice!

Check out our huge collection of reasonably-priced Breath Thermo in an assortment of styles and colors including crew tops, half zips, tights, pants, hats, gloves and arm-warmers.

Empower Tee (Women): October is National Breast Cancer Awareness Month and we're proud to support New Balance and their Lace Up for the Cure Collection which contributes 5% of the sale of each item to the Susan G Komen Foundation. This year's long sleeve t-shirt will empower you to stay strong and live a healthy lifestyle. It uses a poly blend with a nice soft hand to wick away moisture so you can wear it walking the Komen 3-Day or with jeans to the pumpkin patch.  

 Halloween Sweatybands: We have several spooktacular Sweatybands in stock! They are a perfect accessory to show your Halloween spirit, whether at work, school, Halloween party or at Fleet Feet's Hallow-Scream Fun Run!!

 Halloween Socks: These socks from SockGuy are irresistible! They make the perfect gift for your running partner or child who runs at recess. This year's limited edition socks feature a black cat on an orange-striped sock as well as Monster-Eye! Plus, we have lots of other fun designs to add that final, perfect touch to your Halloween costume!

Next week's weather pattern is looking quite interesting including a chance for Tropical Storm Sandy to turn into an Epic Nor 'Easter bringing a chance for snow to the mid-Atlantic or Northeast. Which means it's time to announce our annual "Predict the Snow, Win Mizuno Breath Thermo" contest!   
 
To participate, email me your best prediction of when Fleet Feet Sports West Hartford will receive its first inch of snow - month, day, hour and minute (example, December 2 at 4:13pm) in the Subject Line of your email. 

Snow depth will be determined with my state-of-the-art snow gauge (aka ruler) on my special 2'x2' "snowboard" so we're official.  Predictions are due by Midnight on Tuesday, October 30, 2012.
 

Just like the Price is Right, the winner will be the person with the closest time without going over (e.g. if you predicted 8:59pm, you can't win if the time is past 9:00pm).  The winner will receive a Mizuno Breath Thermo top of their choosing to keep you warm and toasty during your winter adventures. The contest is free and open to anyone but you only get one prediction so make it a good one!

Did you run the ING Hartford 5k, half marathon, or marathon? Are you still nursing some sore muscles?

Months of training can take a toll on your body. Now is the perfect time to let your body heal and restore normal tissue function. Let the massage therapists at Therapeutic Bodyworks help!

In recognition of National Breast Cancer Awareness Month & National Massage Therapy Awareness Month, they are offering an "October Runner's Special" for anyone that participated an HMF event this month. Make sure you mention that you were a participant when you call to schedule.

60 min massage = $75

30 min massage = $45

Raindrop Technique Treatment (45 minutes) = $75

For more information visit www.therapeuticbodyworkswh.com. To schedule an appointment, call Lisa and Christine at 860-218-2038

Our Lost & Found container runneth over with clothes, glasses, sunglasses, water belts...and an iPod! If you think you've left something at the store, please come by before Sunday at 5pm to look through our collection and claim what is yours. On Monday we will be donating whatever is left to local needy.

If you are running Boston or looking for a fun spring marathon, we invite you to meet our highly-qualified coaches (Aubrey Schultz and Bill Honek of Get Out N Play) and learn more about our Marathon Training Programs this weekend from 10am-2pm on Saturday and 12-4pm on Sunday.

 For those who are registered to run Boston, we are partnering with adidas and their exclusive Run Boston365 program to get you ready to run the best race of your life. There will also be some sweet perks along the way - and at the race. Yes, you will be a Boston VIP!

For those not running Boston, your coaches have put together an outstanding Destination Marathon Experience that will make this marathon extra-memorable. Originally, the plan was to run the Sand Hollows Marathon in Utah, but our plans were crushed when the race was rescheduled to the fall so we've found an awesome Plan B: the Charlottesville Marathon in Virginia on Saturday, April 6!

 Charlottesville is a vibrant and lively city located in the valley of the Blue Ridge Mountains and Shenandoah National Park. The race has been called one of the most scenic races in the East because it runs through the UVA campus and out past horse and wine country, before finishing the final 2 miles on a paved footpath back into downtown.

Participants will fly (or drive) into town on Thursday, April 4th and get settled into our rented house, where you'll be spending the next four nights. On Friday, we'll spend the day preparing for the race with yoga, packet pick-up and the important pre-race meal. Saturday is your day to tackle 26.2 miles. On Sunday, you can tour local historical sites (like Monticello), photograph scenic vistas along Skyline Drive or head to one of the renowned wineries in the area. We'll head back north after Monday's breakfast (you can leave earlier if you would like). 

Both programs will begin training on November 4. You should be able to run six miles. We'll be training as a group with runs on Thursday evening and long runs on Sunday mornings. Interspersed throughout the training will be eight seminars on topics designed to improve your training and race performance. Throughout this program, you will have unlimited access to your coaches.

If you are looking to get faster, this coaching program will surely move you in the right direction. A spring marathon is a perfect way to start your 2013 season. Come into the race well-prepared and injury-free with a huge foundation to surprise yourself and build confidence in your racing abilities. Make this marathon one for your record books!

Over the past six years, the Center Kidscard has raised over $150,000 for Connecticut Children's Medical Center thanks to the support of people like you! This year, over 75 of West Hartford Center & Blue Back Square's best stores and restaurants (including Fleet Feet Sports) are participating which means they will give you 20% off your purchases when you present your KidsCard.

Kidscard shopping days will run from October 25th through November 3rd.  The card is sold for $50 and 100% of the proceeds go to the Neonatal Intensive Care Units at CCMC.

Click here to purchase your card online at or stop by Fleet Feet Sports beginning October 18th to purchase one.  Once you have the card, use it as many times as you'd like to save on jewelry, home decor, clothing, great meals and so much more throughout West Hartford Center and Blue Back Square.

Watch this video to learn more about the card and follow Kidscard on Facebook to keep up-to-date on new participants, special deals and more.

Don't you love a bargain? Two for one sales are a joy. When you buy a bunch of beets, you get both the sweet, earthy beetroot and the dark wine-green complex flavored leaves. Perhaps surprisingly the greens are more nutritious than the root. The greens offer more vitamin C, calcium and iron. Beet greens have a slightly more robust flavor and a denser leaf than either chard or spinach, but cook down just as tenderly and delicately. Add a bunch of beets, with healthy vibrant looking tops, to your shopping cart this week.

Beet Greens with Oranges

Ingredients:

• 1 pound beet greens
• 1 Tbsp olive oil
• 1 medium onion, sliced into thin half moons
• ¼ cup dried cherries, chopped
 

Dressing:

• 1 orange, freshly squeezed
• 1 tsp prepared mustard
• 1 Tbsp olive oil
• pinch of salt

Directions:

1. Wash the beet leaves well and cut into thin strips about ½ inch wide. Cut the stems into ½ inch pieces. Place the two parts in separate piles.
2. Heat the oil in a large skillet. Add onions and saute for 5-8 minutes, until soft.
3. Add the beet stems and cook for two minutes. Next add in the greens and stir well. Cover and cook on medium-low for about 8 minutes, until the greens are tender.
4. Mix the dressing ingredients together. Drizzle over cooked beet greens just before serving.
5. Top with dried cherries. Serve hot.

Adapted from: Greens Glorious Greens by Johnna Albi and Catherine Walthers 

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Aubrey Schulz is a certified nutrition and triathlon coach with Get Out N Play .  She works with clients to help them reach their nutritional and athletic goals, both in the kitchen and out on the road.   This winter she is teaming up with Lake Terramuggus Triathlon Director Bill Honeck for a destination marathon training program. The group training program begins in November and culminates with a March marathon. 

STORE HOURS:

November is National Running Safety Month, and we're celebrating with an illuminating Fashion Show, Contest & Fun Run! Everyone who comes gets a fun gift to light their way. All Brooks apparel - including Nightlife - will be on sale.

From 6-6:30pm, we'll roll out the red carpet as our models show off the latest in Brooks running gear before Duncan leads us on our usual fun run/walk of 3-5 miles. Brooks Guru Steven will have demo jackets and hats that you can borrow on the run.

Runners and walkers are encouraged to come dressed to the nines in their flashiest, brightest running outfit. Awards will be given to the winners. Darin Rees set the bar high last year. Who will top him?

We are also looking for models - 5 guys and 5 girls - to strut their stuff in the fashion show. We'll provide the clothes and commentary, you provide the attitude!  Email Chaz if you are game.

Be Safe. Be Seen. Run Happy!

Living Fit doesn't mean you have to struggle through another monotonous workout. Join us for a morning of Fun & Fitness at the new home of Live Every Day Physical Therapy in Simsbury (the new yellow house by Dunkin Donuts at 138 Hopmeadow St - parking is available at the old Pool Barn building).

The fun kicks off with a Good Form Running Clinic taught by Sean Burris, New Balance guru and coach of Olympic Steeplechaser & 1500m runner Barbara Parker. Good Form Running is designed to teach runners of all ages and abilities the four key steps of running more comfortably and efficiently.

Next, Sean and Matt Calendrillo, physical therapist and owner of Live Every Day PT, will lead us on a 3 mile fitness run/walk along the adjoining Rail Trail where we will practice our good form and encounter fitness challenges designed to strengthen our core along the way. We will follow an out-and-back course on the Rail Trail so you can make the run/walk shorter (or longer) if you want. Or you can skip the run completely.

We will finish back at Live Every Day PT for stretching, light refreshments and a Q&A with podiatrist Dr. Kristen Winters.

This clinic is free but is limited to 50 participants so please RSVP to Stacy to reserve your spot.

Join us for an informative lecture on the connection between nutrition and running by Pamela Rosow, a registered dietician and nutritionist at Elite Sports Medicine in Farmington. Pam will cover specific topics such as: 

• Hydration - what & when to drink
• Carbohydrates, protein and their role in stamina and muscle building
•  Why fats are necessary
• Planning meals & snacks for runners and active individuals
• Q & A

Pam is a UConn graduate and a member of the American Dietetic Association. Her experience includes Chief Dietician at St. Francis & Bristol Hospitals, as well as Clinical Dietician and manager at Hartford Hospital. She is also a Consulting Nutritionist for public and private schools in the area and has worked with recreational and elite athletes in a variety of settings.

The lecture is free, but please RSVP to Stacy if you would like to attend.