I'm a big fan of snow runs, but I'm all set with this winter. These last few weeks have been a physical and mental struggle to get my training in thanks to this stubborn cold, damp, windy weather pattern. I have felt flat and unmotivated. Even the thought of my goal race just 10-weeks away wasn't exciting me like it usually does because May just seems too far away when we're stuck with weather reminiscent of early January.

But a funny thing happened on the way to work yesterday. Despite the clouds and chilly air, I got a shot of adrenaline as I looked at the ground while waiting for a stoplight to change. Instead of seeing a five foot snow bank infringing on my lane, I saw asphalt. Beautiful, grey asphalt! The entire road shoulder was clear of the white stuff. Alleluia!

Instantly, my hope that winter was really going to end (quickly!) was renewed! Soon the roads would be totally clear, the trails a glorious muddy mess, the spring racing season officially be kicked-off with favorites like the Bolton Road Race and the Max O'Hartford 5k, and the store would be abuzz again as everyone comes out of hibernation. Soon our running community will be back on the streets, trails and track in full force, sharing the "runner's nod" (grunt) in greeting, confirming membership in an exclusive club of Americans who choose to live fit.

We want you to be part of that club. So lace-up your sneakers, set a goal and don't let the weather get you down. Spring is right around the corner (followed quickly by bathing suits and shorts weather).

Need ideas or companions? Check out our Spring Training Programs for walkers, runners, triathletes and folks who are tougher than mud.

Be Fit!

Steph

This winter, the Sports Medicine Corner articles have been focusing on increasing dynamic flexibility and strengthening the muscles of the hip & core. We've addressed the importance of strong but flexible hip flexors & hamstrings and strong gluteus medius and maximus. We can spend a lot of time working on core muscles & stretching, but if injuries are still occurring while running, there must be something else going on.

Does this situation sound familiar? You are having some hip pain so you take some time off (or ease back) on your running. You spend this time strengthening the hip. Maybe you do side planks & bridges. At first, you are pretty weak with the exercises, so naturally, you think that improving strength in this area is going to help take away your pain. You get strong with the exercises and return to running. The pain comes back. Your hip muscles are strong now, so what's the problem?

The answer may be poor body position - for many runners that means overstriding. If your body is not in a good position to utilize the strength that you have built, then that strength won't matter and you will still be setting yourself up for nagging pain or injury. That is why good running form is so important.

Click here to read the rest of Stacy's article and learn how you can put your body in a good position to function efficiently with the strength & flexibility that you have worked hard over the winter to obtain.

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Want to learn even more? Join Stacy at one of these free events (see sidebars at right for more details):

Running Clinic: Saturday, March 9 from 12-2:30pm at Select Physical Therapy's West Hartford clinic (29 North Main St).   

Newton Natural Running Clinic: Saturday, March 16 from 9-10am at Fleet Feet Sports

Functional Movement Screenings: Coming this Spring. Stacy is a certified FMS provider and will be offering 1-on-1 screenings. Stay tuned to future Sports Medicine Corner Articles for more information.

Nike Elite Crew Sock: Nike's uber-popular sock is here! Professional and high school athletes alike have made this sock a best-seller and super hard to find. The sock is as fashionable as it is functional thanks to Nike Swift technology that reduces aerodynamic drag on the ankle, three levels of cushioning, arch compression and a y-stitched heel pocket that offers a secure, no-slip fit. Dri-FIT fabric pulls away sweat and the ventilated mesh adds lightweight breathability to keep you cool and comfortable - even after 20 miles. Available in white and red!

Nike Pro Sports Bra (Women): Great designs and colors! Fantastic fit! This classic racerback bra from Nike is comfortable, supportive and allows for non-restrictive range of motion. The internal nylon stabilizers offer extra holding power and the flat-seam construction minimizes chafing. This bra is best for A/B cups and is a favorite among high school girls. We also have coordinated compression shorts to make your outfit complete!

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You know The North Face makes awesome outdoor gear, especially the classic black fleece jacket, but did you know that they also rock performance apparel for runners (especially trail and ultra-runners) and yoga enthusiasts? And the prices are incredible for the value. I invite you to come and check out our TNF corner - you won't be disappointed! For a virtual tour, check out our Facebook Photo Album.

Shavasana Legging (Women): Bound to become a favorite thanks to the slimming 4-way stretch of the incredibly soft, yet durable moisture-wicking fabric. The contoured mid-rise waistband is higher in the back and dips 1" in the front to reduce the potential for muffin-top. It also enables you to bend forward comfortably without fabric bunching into your abs. The 19" inseam is perfect for showing off your calves and won't look like shorts on taller women. There is even a hidden pocket to stash your studio pass or cash for a post-session coffee.

Tadasana Burn-Out Top (Women): Perfect whether you are conquering a mountain by foot or mountain-pose in class! This lightweight tee is made from a soft cotton-jersey fabric that is sooo comfy. The set-in sleeves don't restrict your range of motions while the subtly twisted fabric on the v-neck boosts its style-quotient!

GTD Series (Men & Women): GTD stands for "Go The Distance" - appropriate because each piece in this line is designed to outlast whatever challenge you do in it. Features like body mapped ventilation and Flash Dry fabric that takes moisture regulation to the next level to keep you comfortable even when the temperature drops mid workout (common in Spring and during trail runs). Thanks to a generous dose of compression, the tights, capris and shorts hug your body to provide support and prevent chafing, while the shirts are lightweight and non-restrictive.

Surgent Pant (Men): The perfect warm-up pant to wear to the gym or race. It is made with a technical jersey face fleece fabric for maximum comfort and temperature regulation. Side slash pockets are great for keys, cards and hands. Even better is the $50 price tag. Oh yeah!

This year the 35th running of the Bolton 5 Mile Road Race includes both a 5k and a 5 Mile race option. The highlight of the 5 mile race is "The Hill" at the 4.5 mile mark that will test your will, your heart and your quads!

This event is known as a race for runners and is a great pre-Boston workout (rumor has it Race Director Dani Kennedy has been baking brownies to make the finish that much sweeter!).

Both the 5k and 5M races start and finish at Bolton High School (72 Brandy Street, Bolton) which provides ample parking, indoor rest rooms and a warm place to change.  The roads will be closed and the views spectacular (see pic at right).  Since both courses are loops, every foot of elevation gain means there is a downhill to match! There will be mile markers and food/water at the finish. Prizes are 3 deep in 8 age groups for the 5M race, with the first Bolton resident finisher getting their name engraved on a huge trophy that is displayed at the town library.

Race registration is $20 with the first 100 registered participants receiving a short-sleeve cotton t-shirt. Register online or via this mail-in form.

Click the logo above to visit the race web site - or check out their Facebook Page here and check out your competition (including the "Stealth Runner").

This is your year to conquer the Triathlon - and we've got a great training program to support you from your first swim to the finish line of the Lake Terramuggus Sprint Triathlon on June 20.

Our successful Sprint Triathlon Training Program is designed for the new triathlete as well as for triathletes wanting to improve. It offers a fun, non-intimidating and motivating atmosphere for learning the fundamentals of swimming, biking, running, transitions, equipment, nutrition and mental planning.

This program is designed and coached by Amy D'Anna - Fleet Feet staffer and 4-time Ironman finisher. Amy is a USAT certified triathlon coach and has 13 years of triathlon experience. She will be joined by many accomplished triathletes/triathlon coaches with numerous years of racing/mentoring experience.

The program fee is $295 and includes:

• Detailed weekly training plans and e-newsletter
• Weekly coached group trainings and education clinics
• Swim Instruction at Cornerstone Aquatics (underwater video analysis available)
• Bike skill training
• Running form analysis
• Course preview sessions
• Speedier Transition tricks
• Hartford Extended Area Triathletes mentorship program
• Technical t-shirt
• Discount on triathlon apparel and gear
• Lots of fun and camaraderie! 

The training program will begin the week of April 1.  Practices will typically be on Monday's from 6:30-7:30pm at Cornerstone Aquatics (swim pass included in your program fee) and on Saturday mornings from 8-9:30am at various locations. The program is limited to 35 people in order to provide a low coach-to-participant ratio. 

We will hold an information meeting at Fleet Feet Sports on Monday, March 11 at 7pm. If you are unable to make it to the meeting, you can register online by clicking here.

If you are looking for a fun destination fall marathon, we invite you to meet our highly qualified coaches (Aubrey Schultz and Bill Honeck of Get Out N Play) and learn more about our Marathon Training Program at our Info Night on Monday March 4th at 7 PM. We'll also be at the shop on Saturday March 16th from 10am-2pm and on Sunday March 17th from 12-4pm so stop by our info table with your questions.

This fall, we are bringing a group of athletes to Bar Harbor, Maine for the Mount Desert Island (MDI) Marathon, on Sunday October 20th, on the doorstep of Acadia National Park. Bar Harbor is a quaint seaside town with scenic New England charm. The point to point marathon has been hailed as the "Most Scenic Marathon" by Runner's World and runner up for Best Overall Marathon. Over the rolling terrain your eyes will take the beauty of ocean vistas, lakes, forests and quaint villages. It's been called "Big Sur of the East".

The race will fill up soon! Procrastinators will miss out on this amazing opportunity. If you are looking to get faster, this coaching program will surely move you in the right direction. A destination fall marathon is a perfect way to culminate 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!

For more information, email Coach Aubrey.

Let's face it - life gets busy. It is often a challenge in itself to maintain consistency with workouts. However, the most important part of our training is RECOVERY. This is usually the area of our training that is given the least attention. Who has the time really?! Your recovery has to be proportional the intensity of your training.

I recommend sneaking small instances of recovery in throughout your day. You can set an alarm on your watch and make it a point to get up from your desk and stretch. I often tell my yoga clients to take a yoga pose and do that pose during commercials.

I have been known to do homework with my kids while doing my yoga practice. If you are heating or icing any part of your body you can do that while sitting at your desk or making dinner. If you had a tough workout and you know that you will not have time to recover, wear your compression gear under your clothes for the day.

Nutrition is also crucial. You get out what you put in. Make sure your food is local and/or organic. Make a smoothie to take to work or on the weekends make healthy snacks for the week.

The bigger picture of our recovery is making sure we have "recovery weeks" built into our training. Most of the time, I give my clients 3 weeks build and 1 week recovery. Now, the recovery week is an easier week to prepare for the build of the following 3 weeks.

The bottom line here is that the body needs rest to heal. If you find yourself unusually tired, dreading your workouts, or you are getting injured, this means that you have to step up your recovery.  Your next workout is only as good as your last recovery!   

Chickpeas are a great food to have on hand in a well-stocked pantry. With minimal prep, a healthy salad can be whipped up full of flavor and fiber. One cup of chickpeas provides half (12.5 g) of your daily recommended fiber and a good dose of protein (14.5 g). A portion of the fiber in chickpeas is insoluble fiber, which boosts the health of your colon. Chickpeas also offer a unique supply of antioxidants, a better regulation of blood sugar and linked to improved cardiovascular health. Chickpeas pair well with various types of cuisines, especially Mediterranean and Middle Eastern.

Combine a can of it with a tomato, feta, oregano and olive oil for a Greek inspired dish. The recipe below is inspired by Middle Eastern flavors and would be good stuffed in a pita or served alongside lamb meatballs.

Smashed Chickpea Salad with Lemon

Ingredients

• 1 can chickpeas, drained and rinsed
• 1 Tbsp capers
• ½ tsp ground sumac
• Fresh parsley, chopped
• 1 lemon, juiced
• 1 small clove garlic, minced
• Cayenne pepper, pinch
• Sea salt
• Olive oil

 Directions

1. Mix everything, but the olive oil in a medium sized bowl.
2. Lightly mash the chickpea mixture with the back of a fork, creating a mixture similar to a coarse chop.
3. Dress the chickpeas with olive oil and stir to combine.

 Adapted from: The Smitten Kitchen Cookbook

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Give Your Miles Meaning

Running for Rescues wants YOU! We are a non-profit dedicated to saving the lives of shelter animals around the country. We recruit runners from all over to help us raise funds to support these animals. The great thing about RfR is that you can pick your own race, and fundraise independently- all to benefit an animal who would otherwise be euthanized. RfR will provide you with a t-shirt once you're registered that you can wear proudly when you run!

You can learn more about us and how to get started on our web site here at or check us out on

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