Sometimes I feel adventurous and explore new routes on my runs. Other times, I like the comfort that oft-traveled courses offer. There is something soothing about running a familiar route. You don't have to think. You just let your feet go.

I like tracking the passage of time as the scenery changes: the neighbor's garden awakens, an old house is torn down, then rebuilt and the baby in the corner house becomes a toddler who now greets me with a "go fast" cheer and wave. Strangers become familiar as we cross paths regularly - usually giving each other the "runner's nod", sometimes exchanging a quick comment about the weather.

One of my favorite strangers is an older gentleman who I always pass on the same hill as he walked his two dogs. Last fall, I noticed that he only walked one dog and then last week, he walked alone. I could sense his sadness and decided to stop and really say "hello".

As I suspected, his dogs, 13 & 15 years old, had both died. He missed them both tremendously and while walking without them made him sad, he still loved his daily walks. He said that seeing my sister and I running always makes him smile because he was a runner back in the day too (I told him "once a runner, always a runner"). He ran the Boston Marathon eight times (back in the days before good running shoes and Gu!) and believed that a parent's most important job was to be a good role model for their children which is why his daughters and grandchildren are fit and healthy.

While it was my intention to show this stranger some kindness, it was I that received the best advice. He encouraged me to stay active, live life and enjoying being on this side of the grass. Al instantly became a kindred spirit.

Live Fit!

Steph

In the last newsletter, I started talking about the complex joint of the hip. I introduced the fact that there has to be a balance between stability and mobility in order for the hip to function optimally. Today the focus is going to be on mobility, specifically in the motion of hip extension (an increase in the angle of the front of the hip).

During running, the hip functions like a sling shot. The body is propelled forward by a push off mechanism that involves hip extension. As the hip is in an extended position, it is storing elastic energy in the muscles in the front of the hip (hip flexors). After the gluteus maximus muscle contracts to create a powerful push off in hip extension, the hip uses the stored energy of the hip flexors to coil back up (flex), and repeat the process. For this whole process to take place properly and without compensation there must be enough mobility in hip extension.

When looking at hip mobility, there are three things to take into consideration. First, do the bones move properly within the joint space? Second, is the muscle flexible and long enough to allow it to stretch to the necessary length needed for full joint motion? Third, are the layers of soft tissue mobile enough to glide over one another without restriction during motion?

I am going to discuss soft tissue length and soft tissue glide a little further. That's not to say that the actual joint motion (bones moving in joint space) isn't important. It's extremely important and that should be the first issue addressed through your doctor. Once the bones and joint are cleared, then you can focus on the soft tissue.

Is your hip flexor long enough to allow unrestricted hip extension to occur?  Click here to learn more and try this at home...

...or come to Fleet Feet Sports on Wednesday, May 8 at 6pm

Stacy - Brooks Epiphany 2-in-1 Short:These semi-fitted shorts inspire me to do laundry more often since they've become my go-to shorts no matter if I'm headed to the gym or out for a run. I like how the mesh inner boy short provides coverage when I'm on the ground working on my core, and thanks to the silicone grip along the hem, doesn't ride up or chafe even on my toughest runs.

There are two side slash pockets, but for me, the most exciting part of this short is the hidden pocket on the inner boy short. I never know what to do with my oversized car key when I park at a trail for a run. This pocket is the perfect size to securely fit a key or a pack of Gu, and so comfortable that I couldn't even tell anything was there while I was running. Available in grey/pink and black.

Caitlin - Nike Skapri: As Nike puts it: "half skirt, half capris...all good!" The evolution of the running skirt is now treading in capris territory. This piece gives great coverage to a range of body types. Designed with comfort and style in mind, the Skapri avoids being overly feminine and is just the right amount of practical - perfect for morning runs that take you straight to the coffee shop or grocery store. On any given day you come to the store I'll be wearing mine - just ask me how much I love it!

Chaz - Nike Tailwind V-neck & Brooks Board Runner Shorts: The Tailwind shirt is the perfect top for my active lifestyle. It's highly breathable thanks to ventilated underarm grommets, made from Nike's super soft DriFit fabric and has a back zip pocket on my right hip that's the right size to hold a gel, key...or post-run bev money. It also looks fantastic when I pair it with jeans or khakis thanks to its v0neck styling.

I initially bought one shirt, but liked it so much I had to get two more including a bluish one that goes great with my super comfy Board Runner shorts. These shorts are perfect for wearing over half-tights or splits pre and post-race. The Durable Water Resistant (DWR) coating makes it quick-dry which is beneficial when stretching on dewy grass. And, in case you are like me and have trouble getting sun above the knees or like a little more coverage while running errands, you'll appreciate the 9" inseam. Add the classic lace fly and a modern plaid and you'll be stylin'!  

This is a great race for experienced runners and first timers alike! Our mostly flat and very scenic course begins and ends at beautiful East Granby Farms (79 North Main Street).  Enjoy refreshments as well as music and a bounce house and children's activities after the race

Registration is $25 for the first adult, $20 for each additional family/team member.  Kids ages 5-17 are just $15.  Race proceeds benefit the East Granby Schools and Community.  Click the logo for more details.

Cross country courses aren't just for high schoolers, they are perfect for adults and kids of all ages.  Think nice packed dirt and grass trails with a few "rolling hills" to get your heart rate up. Think auto-free. Think SHADE!

The towns of Newington and Bolton both host a summer fun cross country series open to runners of all ages. These runs are a great way for the whole family to stay in shape this summer, as well as for high school runners logging their summer miles in preparation for the XC season this fall and for adults like me who want to pretend like they are in high school training for XC again.

The Bolton XC Series on held every Wednesday beginning June 26 and continuing through August 7. They are perfect for the whole family as well as both new runners and competitive long-time runners.

Join Get Out N Play for a Long Course Triathlon Training Camp at Camp Mattatuck in Plymouth, CT on June 21-23 (check in is on Friday from 1-2:30pm). Camp Mattatuck is about 40 minutes from Hartford and is situated among majestic pines and a pristine private lake.  Perfect for triathlon training!

This intensive 3 day training camp is designed for the athlete competing in either a half or full iron distance race this year. The camp includes structured training for all three disciplines, clinics, panel discussions, bunk house style accommodations and all meals.

Cost of the event is $250. For more information, click here.

Strength, Flexbility & Recovery

The hardest part about taking care of yourself is often finding the time. It can quickly become routine to get out for a run and get on a schedule. However, we may neglect strength, flexibility, and recovery. It is important to have core strength to support our more vulnerable joints. We need flexibility to have appropriate range of motion and proper running form. Recovery is crucial to our overall health. If we go and go and go without finding time for these things will we eventually become injured or sick.

So how can we find the time? The amount of time one needs for strength, flexibility, and recovery is specific to each person. And the specificity is determined by health, personal needs, and intensity of training. I suggest adding a few strength sessions each week, practicing running drills at least twice a week, and a minimum of one yoga class per week. This is the ideal and not always possible for everyone. But, everyone has a few moments here and there. Use this time! A few times a day do a strength exercise or a yoga pose for 1 min. You can practice drills for 5 minutes mid-run. You can ice or wear compression gear while you are sitting at your desk.

There is always time to sneak something more into your life. These things will help you. If we are going to put demands on our body through running, cycling, and swimming we have to find some balance on the other side.

STORE HOURS:

Are you curious about Newton's unique line of shoes?  Maybe you have a pair and want to learn how to best use them?  Or maybe you just want to learn how to run faster, stronger, more efficiently and with less chance for injury?

Join us during this free clinic and take a Test Run in a pair of Newton Running shoes and experience the benefits of Natural Running. 

Newton Educators Mike Blanchard & our own Caitlin Cunningham will be on-hand to educate you on Natural Running and teach you four simple cues to improving your running form. 

We will have Newton shoes for you to borrow (please arrive by 10:45am to get sized) - though, you don't need to wear Newton shoes to participate and benefit from this clinic. 

Everyone who participates will receive a FREE pair of Newton socks...and be entered in a raffle to win a FREE Ironman Race entry (full or half).  To win, you must be present during the drawing at Fleet Feet Sports on Saturday, June 1 at 6pm.

RSVP HERE

Fleet Feet Sports is teaming up with Select Physical Therapy & podiatrist Dr. John Carroll to host a participatory clinic appropriate for both new and experienced runners and triathletes who are looking for ways to improve their performance and stay healthy.

Learn about common techniques for treating & preventing running injuries including: 

• Active Release Technique
• Graston Technique
• Dartfish Video Motion Analysis
• Functional Movement Screens
• Kinesiotaping
• Foam Rolling & Trigger Point Therapy
• Injury assessments

 Joining Dr. Carroll will be the Physical Therapists & Athletic Trainers from Select Physical Therapy.  They will be hosting 6 interactive stations that you can rotate through to experience hands-on (errr, legs-on) learning of the topics that interest you most. 

All attendees will get a Select PT VIP card entitling them to discounts such as 20% off Dartfish Analysis as well as a chance to win a $50 gift card to Fleet Feet Sports!

This clinic is limited to 20 runners. Please e-mail your name and phone number to Skyler Miers at smiers@selectmedical.com or call 860-388-6511.  When you RSVP, please let Sky know if you would like to have an official Dartfish Gait Analysis performed at the clinic (your VIP card will entitle you to 20% off).

The key to a successful XC Season is getting in a good base of summer miles - but it can be hard to get motivated to run in the summer heat when you are all alone.

 The program is FREE though you'll need your parents permission.  More details to come, but join our Facebook group to stay in the loop. 

Special thanks to Paul Cashman at Fairfield Prep HS for helping make this program possible!