As we drove back from giving a Shoe School talk to the athletic trainers at Sacred Heart University, Stacy and I made a short detour to Indian Wells State Park along the Housatonic River in Shelton. The park featured hiking trails that covered about 3 miles - perfect for a nice snow-covered trail run. Or so we thought.

Snowy trails always look beautiful to run on, but looks are deceiving. Especially in soft snow. Snow-spikes help with traction, but you still have to pick your legs up higher than usual which results in some serious leg muscle burn. It didn't help that this trail went straight-up for 400 meters and then straight down for 400 meters. After running for barely a half mile and facing another steep hill, we spied the main road through the woods. Without saying a word, we both headed for the beautiful snow-free, flat asphalt.

We were content running on the road until it became narrow and twisty and trucks started barreling by us. Frustrated by how un-runable the area was, we headed back to the car. I considered getting into the car and driving back to West Hartford to go for a real run in the Reservoir, but Stacy had other ideas. Ideas that I've learned to dread because they always involve strengthening the core which is one of my major weaknesses (and one of her strengths).

She pointed to the boat dock about a quarter mile away and said "let's run over there and do some push-ups". "Some" meaning 20. Twenty push-ups are hard enough as it is, but try them after you've run hard. Your breathing has to switch from comfortable deep breaths to gasps of oxygen while you attempt to activate the major muscle groups in your arms and chest so you don't face plant into the cold concrete.

Push-ups were followed by squats, then side lunges and side planks. Stacy said it was to strengthen our core in all planes of motion since runners mainly move in the forward plane, but I think she enjoys torturing me (probably as much as I like to torture her on a long run). By the end of these exercises, our hearts were pumping, muscles searing and sweat pouring. We had successfully switched from an aerobic energy state to an anaerobic one and it felt good.

So good that we decided to challenge our bodies to switch again by doing a series of pick-ups along a half mile stretch along the riverbank. Terrain went from six inches of soft snow, to deep sand to a mixture of the two substances which felt like quicksand. Now my abdominals and glutes were scorching! And every time we got back to the boat dock, we did another set of push-ups, lunges and planks. By the last set my arms were shaking and I could barely hold a plank for 20 seconds. My body was Jell-O. Mentally, though, I felt like Superwoman. It was easily the best 4-miles I've ever "run".

Afterwards I couldn't help but think of the phrase "when life gives you lemons, make lemonade". If the weather, travel or life gets in the way of your normally scheduled run, get creative. You might end up with a high-quality workout that achieves that elusive, but oh-so-awesome runner's high! 

Be Fit,

Steph 

 
 Nearly 100 couragous people joined us on Saturday for the first practices of our No Boundaries 5k and 5 Miler training programs sponsored by New Balance.  What began as a lot of nervousness turned into grins of happiness and pride as EVERYONE successfully finished the workout!!

It's not too late to join us.  Just follow the link below for more information. 

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  No Boundaries Couch to 5k Program in partnership with New Balance will give you the skills and confidence you need to run or walk, the Max O'Hartford 5k. Begins Saturday, January 12 at 9am (sign-up online here). 

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•  Next Steps 5-Miler program will enable you to go the distance and conquer the hills of the Shamrock 5 Miler. Begins Saturday January 12 at 9am (sign-up online here).

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• Half Marathon program will keep you running all winter long! This 12-week training program culminates with the Danbury Half on April 7. Begins Saturday, January 19 at 8am (sign-up online here).

It doesn't matter how old you are or how out-of-shape you might be, we have training programs that are safe and effective and coaches who are simply amazing. You can do this!

 Our new First Steps Walking Program is an 8-week progressive walking program designed for those who have a BMI >30 and/or who have recently undergone bariatric surgery and are are looking to incorporate physical activity into their lives. The goal is to increase the time spent walking per day and to form healthy habits related to physical activity and exercise. Participants will have a supportive network of others looking to achieve similar goals, and coaches to motivate them and help them succeed.

Prior to each group walk, we will review weekly goals and hear from experts on topics such as footwear, walking form, heart rate training, stretching, hydration, nutrition and more.  We will be joined by Marisa (pictured here in 2010 and 2012 - incredible!) & Ben who will share their inspiring journies and tips to making a healthy and active lifestyle stick.

Each participant will receive a technical t-shirt, fancy 3-axis pedometer, weekly newsletter, coaching and other incentives for committed participation.  Program fee is just $60.

We will meet on Saturday mornings at 9am beginnning on February 2.  Our optional goal event will be the Shamrock 2-Mile Walk on Saturday, March 23 in Bristol.  Our main goal is to make the program fun and rewarding!    

For more information, click here or email Stacy. 

I love perusing through a cookbook and seeing an abundance of recipes that look good. So tempting that I pull out a notepad, search the contents of the pantry for ingredients and create a grocery list, eager to try out a recipe. In the last two weeks, I've followed seven recipes from Melissa Clark's In the Kitchen with a Good Appetite. The Quick-Braised Chicken with Moroccan Spices, Lemon and Olives was so flavorful, that I was sad when I finished the last spoonful. I began to think of when I could make it again and who I could share it with.

On first glance, the recipe list looks long and daunting. Ten of the ingredients are herbs or spices. This recipe will still work if you are missing a few of the spices. It will just be lacking a bit of the punch and the complexity of the flavors. Braising is a cooking technique in which the main ingredient is seared, or browned in fat, and then simmered in liquid on low heat in a covered pot. After the initial work of browning, chopping and measuring, you are able to walk away while the low temperatures and steam work their magic to turn tougher, less-expensive cuts of meat into delectable goodness.

STORE HOURS:

 We are officially in the running (pun intended!) to be named the best Sporting Good Store in Hartford.

If you agree, we would appreciate your vote.  Just click this link and locate our catagory in the "retail" section.

Note: you do need to vote for at least 10 of the catagories for your vote to count so show some love to your other favorite local haunts.  For your participation, two lucky people will win a gift card to the Best Restaurant.

Thank You!

 We now have a Sports Medicine Director & Certified Athletic Trainer in the store! Stacy will be available during the below hours to offer free injury assessments and help fit customers with medical issues and injuries. Appointments are encouraged, but not necessary.

To contact Stacy, call 860-233-8077 or email her at stacy@fleetfeethartford.com.

Learn about common injuries and treatments in Stacy's Sports Medicine section on our web site.

Mon: 2-7pm

Wed: 2-7pm

Thurs: 10am-2pm

Fri: 10am-2pm

Sat: 9am-Noon

(every other Saturday when Select PT is not present)

Injured?  Don't know whether you can run/play sports or if you should really see a doctor?  Come to our FREE Injury Assessment Clinic and see one of Select Physical Therapy's certified Athletic Trainers.

These free clinics will be offered every other Saturday.  No RSVP necessary - but you can call us to reserve a time (860-233-8077).

Can't make the clinic or need an assessment sooner? Email or call the Select PT FREE Injury hotline:

1-877-MOBL-MED

(1-877-662-5633)

 We did it!  We have been named one of the 50 Best Running Stores in America!

With over 1,000 running stores across the US, competition was tough which makes this an incredible honor.  Thanks to all of you who nominated us and to our vibrant running community who support us all year long.  

Special thanks to my incredible staff who has a passion for sharing their love of all things running and making sure you have the most appropriate gear so you can enjoy living fit too!

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.