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 One of the requirements in my high school biology class was to complete a science fair project. I stressed about it from the moment it was introduced. How would I ever come up with a topic that was unique and interesting? Would I be able to muster the courage to speak in front of the judges? And more importantly, why do we need to learn about the Scientific Method? It is not like I'm going to need that knowledge when I grow up, right?
For some reason I had the brilliant idea to grow grass in test tubes to determine how to grow the perfect lawn. As with many projects, I over-complicated things and worked myself into a tizzy, bursting into tears the night before the outline was due. And as usual, the only thing that could calm me down was to talk it out with Dad while sharing a bottle of Coca-Cola and pretzels.
That night my dad taught me the secret of a good scientist: the ability to break a complicated problem into smaller, more manageable pieces that could be more easily tackled and resolved. All the progress and technological advances we have made are a culmination of lots of little experiments and tests. My job was to boil my project down to an experiment that would definably answer one question. After that, I (or other scientists) could go on to the next question, building our knowledge from there. That secret became the foundation for how I attack challenges and problems to this day - especially as it relates to training for a big race.
Signing up for a race is the easy part. Figuring everything out so you have the perfect race is the challenge. How many miles/week can your body safely run? What other activities do you need to do to protect against injury (ice baths, yoga, spinning)? Is it best to start slow and negative split, keep a constant pace or integrate walk breaks? When should you replace your shoes? Do you like thin, compressive socks or thick, cushy ones? What clothes don't chafe? Where do you need Body Glide? What nutrition can you tolerate pre, during and post run? How much water do you need? Do you like hats or visors - how about sunglasses?
The list of questions seems daunting, but that is why having enough time to train is important. Each run is an experiment. A chance to figure out what works and what doesn't. Even short runs can serve as great proving grounds - especially when trying new nutrition products or clothing combinations since there is nothing worse than feeling awful and having 10 more miles to go. Don't forget to ask other running "scientists" about their findings and discover the secrets that make running even more enjoyable and get you to the Start Line injury-free.
If you are training for a fall race, I encourage you to come to our Demos, Docs & Drinks clinic this Friday at 6:15pm. We are privileged to have two the area's best run-specialty doctors: Dr. Brett Wasserlauf (orthopedic surgeon) and Dr. Karl Dauphinais (sports medicine) who will share their knowledge on common running injuries, proper hydration and nutrition. Additionally, our Sports Medicine Director, Stacy, will lead demonstrations on compression, trigger point therapy and self-massage.
The clinic is free, but you do need to RSVP to events@fleetfeethartford.com since the first 50 people to register will receive an awesome goody bag with samples, and everyone in attendance will have the chance to win one of 20+ great raffle prizes like compression socks, trigger point tools and injury care products. Plus, we'll be serving a great brew from our friends at Thomas Hooker Brewing and Nuun!
Live Fit!
Steph
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Stacy's Sports Medicine Corner
Tissue Extensibility
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"I stretch all the time but it doesn't seem to help." Have you ever had that thought or said those words? You could be missing a key part of stretching. In the previous edition of the Sports Medicine Corner, I briefly touched on things that you could be doing to help yourself through various phases of injury. Using ice or heat, stretching, massaging, and strengthening are all important activities to keep up with when you are trying to overcome an injury. Today, I am going to address tissue extensibility and how it relates to stretching.
 Many people spend time during the day stretching, whether it is after a run, before they get out of bed in the morning, or at the end of the day. Sometimes they feel better after they stretch, sometimes not. Typically, the muscle tightness will come back soon after they finish stretching. This is a frustrating experience for many! If the tissue that is being stretched lacks extensibility it will be resistant to gaining flexibility through traditional methods of stretching.
To better understand what's going on with your tissue and how spaghetti relates to this topic, click here.
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Stacy Provencher is a certified Athletic Trainer and Fleet Feet's Sports Medicine Director. She conducts free in-store injury assessments and helps fit customers with medical issues and injuries from 2-7pm on Mon & Wed and 10am-2pm on Thurs & Fri. Appointments are encouraged, but not necessary.
To contact Stacy, call 860-233-8077 or email her at
Learn about common injuries and treatments in Stacy's Sports Medicine section on our web site.
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Andrew's Shoe Review - Nike Pegasus 30
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This year is a big year for Nike. They are celebrating the 30th year of the Nike Zoom (formerly Air) Pegasus. Nike's goal for this shoe - both when it debuted in 1982 and now - was to create a durable, comfortable and affordable running shoe for the "every runner". Over the past 30 years, the Peg has experienced a near total transformation as it has integrated many of Nike's running shoe innovations which enhance the fit.
 The biggest improvement to the shoe is the "engineered mesh" upper that makes the shoe fit like a glove sewn for your individual foot. Instead of using plastic overlays, Nike varies the tightness of the thread weave to create snugness in areas like the mid foot while the toe box features a wider weave to allow for some wiggle room. Not only does this mesh lighten  the shoe and eliminate potential areas for rubbing and blisters, but because the uppers are woven, there is much less waste, making the shoes one of the greenest on the market! Plus, there are lots of fantastic colors!
 As you can see from the pictures, the Peg has come a long way in 30 days, but some things remain the same, especially that it is a durable, comfortable and affordable running shoe. And now with the fantastic color combinations, the shoe looks great too!
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Staff Favorites
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Casey - Maia & Rebound Racer Sports Bras: Ladies, it's
time to throw out those old, over-used and worn-out sports bras and slip into a new fresh and fitted sports bra from Moving Comfort. With so many different options and sizes available there's no need to be uncomfortable while you are running or exercising anymore. I've heard it so many times "I have to wear multiple sports bras while I work out to get any sort of support". Well I'm here to tell you that no longer has to be the case!
 The Maia Sports Bra is newly updated and is an unbelievably supportive option for full-cup women who are looking for that full-coverage, underwire style. The key is that it is constructed as two bras in one- the seam free interior molded cups and the moderate contoured cups. The cups will hold you in while the top layer provides that much needed compression. Built with an adjustable back closure to make it even easier to put on and take off. Get ready to run, jump and sweat with no movement at all!
 The Rebound Racer is a brand-new bra ideal for full-medium cup sized women who are looking for powerful support in a sleek, seam-free design. The subtle-contoured cups give great shape while providing maximum moisture transfer. This sports bra will feel like it was made to custom fit thanks to the front adjustable straps and adjustable keyhole back closure. Not only will you have the controlling support needed during any high impact activity but you will have the perfect fit too!
 Rich - Trigger Point Factor Massage Ball: When I strained my hamstring, Stacy, our in-store athletic trainer, handed me this ball and showed me how to "massage" the area to stimulate blood flow, break-up scar tissue and speed healing. On the first roll, it literally took my breath away. Who knew something so small could apply such deep pressure? The secret is the ball's special distro-density material that doesn't lose shape when pressure is applied. In fact, instead of deforming like a regular ball, it actually applies pressure to get deep into your muscle belly. It helps to relieve minor aches and pains, as well as reach deep sore sports that result from muscle strains and long hard trail runs.
I combine TP Therapy with standing leg lifts (another Stacy directive) and found the treatment to be very effective. I wouldn't call the "massage" pleasant, but in the end, it's worth the effort. The ball is available in two sizes: small (mirrors pressure of your thumb) and large (mimic forearm pressure).
 Anna - Balega Hidden Contour Sock: One of our favorite socks just got better! Balega took their beloved Hidden Comfort socks and improved the elastane, creating a snugger, more structured sock that fits like second skin, and added some additional ventilation on top of the sock for more breathability. Other fantastic Balega features like a hand-linked toe closure (yes, each sock is individually closed by a real person - not a machine), reinforced heel and toe for durability, plush under sole cushioning, heel tab to prevent slippage and that oh-so-soft material. The most luxurious, yet still moisture-wicking, sock on the market!
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Half Marathon Training Program:
Last Chance to Register!
|  The half marathon is the perfect distance - and the ING Hartford Half Marathon course is one of the best around as it weaves its way through West Hartford including a jaunt through Elizabeth Park (not to mention an awesome Cheer Zone at the halfway point). This program is appropriate for those who can run/walk 6 miles at an 11:00 mile pace (or faster) before the first practice.
Train with us and see how much fun 13.1 miles can be! Click here to learn more or register online. Registration fee is $125 (does NOT include race entry fee - but it does include some awesome perks and a cool tech tee).
The program meets at the store on Saturday mornings at 8am
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Featured Race - Electric Run
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This run is so bright you're going to need shades...which is why you get a cool pair of Glow Sunglasses (as well as a glow necklace and LED bracelet) with your t-shirt when you register for the Electric Run!
Join us on Saturday, August 10 at Rentschler Field for this epic night 5k run/walk experience that features an electric wonderland filled with music, lights and 10,000 of your fellow runners!
 As you run or walk the course, you will visit different "lands" featuring light tunnels, glowing trees, arches and columns that change color to the music and colored fountains dancing to the beat. The light and sounds kick up a notch when you cross the finish line and join the celebration complete with DJ's rockin' the latest tunes from the main stage. You have to watch this video to believe it!
This is a very family friendly event as walkers are welcome and kids under 7 run for free (no need to register them). Parents are encouraged to bring the little ones too and bling-up the baby jogger to amp the fun!
Part of the fun of this event is that everyone is an integrated part of the show so you are encouraged to dress up - if it's bright-colored, blinks, shines, glows or looks like something from another planet, it's perfect. Prizes (like Fleet Feet Gift Certificates) will be awarded to the "best dressed"!
Join the Fleet Feet team and save 10% off your registration. Click here to register online and enter the secret code: "FLEETFEET" when prompted at checkout. A portion of the proceeds from this race will be donated to the March of Dimes.
Packet pick-up will be held at Fleet Feet Sports on both Thursday (10am-7pm) and Friday (10am-6pm). You may pick up a friend's packet if they sign this waiver form.
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Yoga for Runners - Sunday's at 5:30pm
For Competitive People Who Can't Easily Touch Their Toes
$15/Class - NEW Multi-Class Card Available
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 Yoga for All Runners
Our yoga class is an all levels yoga class. So, what does ALL LEVELS mean anyway? Our class is meant for both beginners and experienced runners and yogis. It is a relaxed class where people can shout out questions and concerns at any time. We laugh frequently and we don't judge. Most of the runners in our group have some sort of injury or physical concern. I keep these in mind at all times and modifications are always offered.
We have a rather great group of runners at our Fleet Feet Yoga Class. Come by and check out us. Let me know how you are feeling and what you are looking for out of class. I'm sure we can make that happen! Join us!!
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Meghan's Web Site
Twitter: @MegColFanning
Facebook
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Panzanella Salad
By Aubrey Schulz
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 This Italian tomato and bread salad is not too be missed now that tomatoes, cucumbers and basil are in abundance. Using the right type of bread and freshest, ripest tomatoes, the texture will be heavenly. Each bite is crunchy, chewy and juicy, all at the same time. It is a dish that celebrates the bounty of summer.
Panzanella Salad
Ingredients:
- ½ lb crusty country style bread*
- ⅓ cup red onion, minced
- 4 cups ripe tomatoes, chopped (about 2 lbs)
- 1 medium sized cucumber, peeled, seeded and chopped
- ½ cup basil leaves, torn
- ⅓ cup parsley, chopped
- 1 cup olives, chopped
- 2 tsp garlic, minced
- 4-6 Tbsp olive oil
- 3-4 Tbsp red wine vinegar
- Pinch of salt
- Fresh ground pepper
Directions:
- Preheat oven to 300.
- Cut the bread into 1 inch cubes and place onto a cookie sheet. Bake for 5-10 minutes, or until lightly browned*. Remove from the oven and set aside to cool.
- Combine all the remaining ingredients in a large bowl.
- Tear the toasted bread into bite-sized pieces and distribute half over the bottom of a large oval pan. Pour half of the tomato-vegetable mixture over the bread, then add a second layer of bread.
- Spread the remaining salad over the top and cover tightly with plastic wrap and let the flavors soak through for 1- 12 hours at room temperature before serving.
*Step 1 can be skipped if use day-old dry, hard crusty bread
Adapted from: Mollie Katzen's Vegetable Heaven
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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...and in the water. Join her for the last Dip & Dash duathlons of the season on Aug 12.
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STORE HOURS:
Mon-Thurs: 10-7
Fri: 10-6
Sat: 10-5:30
Sun: 12-5
Phone: 860-233-8077
www.fleetfeethartford.com
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EVENT CALENDAR
All events are at Fleet Feet Sports unless otherwise noted.
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Wed, July 31 @ 6am
Morning Fun Run
3-5 Casual Miles
All abilities welcome
More Info HERE
Wed, July 31 @ 6:30pm
Evening Fun Run
3-5 Casual Miles
All Abilities Welcome
Thurs, Aug 1 @ 6:30pm
Track Workout
Univ. of St. Joseph Track
All Abilities Welcome
Fri, Aug 2 @ 6am
Morning Fun Run
3-5 Casual Miles
All Abilities Welcome
More Info HERE
Fri, Aug 2 @ 6:15-7:45pm
Demos, Docs & Drinks
Workshop
FREE - RSVP here
Sat, Aug 3 @ 9:30-11am
FREE Injury Assessments
by Select Physical Therapy
No Appointment Necessary
Sun, Aug 4 @ 5:30pm
Yoga for Runners
Bring a mat, towel & $15
Mon, Aug 5 @ 6am
Morning Fun Run
3-5 Casual Miles
All Abilities Welcome
More Info HERE
Wed, Aug 7 @ 6am
Morning Fun Run
3-5 Casual Miles
All abilities welcome
More Info HERE
Wed, Aug 7 @ 6:30pm
Evening Fun Run
w/Saucony
Demo Ride 6 & Cortana shoes
3-5 Casual Miles
All abilities welcome
Thurs, Aug 8 @ 6:30pm
Track Workout
w/Mizuno
Demo new Sayonara Shoe
Univ of Saint Joseph Track
All abilities Welcome
Thurs, Aug 8 - Fri, Aug 9
Packet Pick-up for
The Electric Run!
Fri, Aug 9 @ 6am
Morning Fun Run
3-5 Casual Miles
All Abilities Welcome
More Info HERE
Sun, Aug 11 @ 5:30pm
Yoga for Runners
Bring a Towel, Mat & $15
Tues, Aug 13 @ 5-7pm
Balega Sock Day
Buy 3, Get 1 Free
Plus Random Door Prizes
Wed, Aug 14 @ 5-7pm
Meet Gary from Garmin
Learn how to use your GPS Watch
FREE
Wed, Aug 14 @ 6:30pm
Evening Fun Run
w/Adidas
Demo the new Sequence
Thurs, Aug 15 @ 6:30pm
Lake Terramuggus Triathlon
demo the new Newton
Energy & Gravity
TAX FREE WEEK
Aug 18 - 24
Most Shoes & Apparel
are tax-free!
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Nominate Us
(please!)
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Every year Competitor Magazine compiles a list of the 50 Best Running Stores in America. We were honored to be named one of those "50 Best" last year - and hope to maintain that designation again this year.
The first step is achieving enough nominations from people like you to earn us entry into the second round where stores are judged on 20 criteria including programing, environment, community service, vendor relationships and a visit by a secret shopper.
We were honored by your nomination last year and would appreciate your nomination again this year via this online form. The form is simple and will take less than a minute to complete.
Thank you!! | |
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FREE Injury Assessments
Sat, Aug 3 - 9:30-11am
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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 staffed by certified Athletic Trainers from Select Physical Therapy.
These free clinics will be offered every other Saturday. No RSVP necessary.
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)
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Demos, Drinks & Doc's
FREE Workshop
Featuring Dr. Wasserlauf
& Dr. Dauphinais
Friday, Aug 2 @ 6:15-7:45pm
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We are really excited for this free seminar featuring two of the area's top doctors: Dr. Brett Wasserlauf (orthopedic surgeon) and Dr. Karl Dauphinais (sports medicine specialist), as well as product demos so you can practice what you learn - and beverages from Hooker Brewing & Nuun.
Dr. Wasserlauf will present on the common running injuries, while Dr. Dauphanais will discuss proper nutrition and hydration, with special emphasis on those training for a half or full marathon. Between the doctors, our Sports Medicine Director, Stacy Provencher, will talk about the benefits of compression, trigger-point therapy and self-massage.
The first 50 people to RSVP will receive a Swag Bag full of goodies. Everyone in attendance will have the chance to win one of over 20 great raffle prizes like compression socks, Tifosi sunglasses & our favorite self-massage tools.
To reserve your spot, email Caitlin at events@fleetfeethartford.com.
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Summer School for
High School Runners
Tues & Thursdays
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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.
That's why we are going to host Summer School for high school runners beginning July 2 through mid August. We will host a 3-6 mile run on Tuesday's at 6pm (meet at the store) and a track/speed workout on Thursday's at 6:30pm (meet at University of Saint Joseph Track). Along the way, we'll have guest experts to teach you proper form and
dynamic warm-ups, nutrition samples, gear demos...and prizes for attendence!
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!
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| Wed Night Fun Runs
6:30pm (at the store) |  |
Join Duncan & a great group of Fleet Feet Friends for a casual fun run each Wedensday night at 6:30pm. We go between 3-5 miles (a route for all abilities). All paces, including walkers, are welcome to join us.
It's a great way to meet new friends and running partners.
Meet at the store. Runners are required to wear reflective gear and lights when it's dark (we have gear for you to borrow) so everyone is seen and safe!
Note: Fun Runs are canceled during snow and thunder storms and when roads/sidewalks are too icy and dangerous. Check our Facebook page on Wednesday's for status of run.
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Thurs Track Workout
6:30pm
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Do you feel the need for speed? Or maybe your workout needs a little spice?
Join us each Thursday at 6:30pm at the University of Saint Joseph Track off of Asyulm Rd in West Hartford for a fun track workout that caters to both beginners and more experienced runners.
Don't be intimidated by the name. These workouts are designed for runners of ALL abilities. We regularly have 50-70 people whose paces range from 5-12 min/mile. The goal is to help you get stronger and faster...while having fun and meeting some great fellow runners.
Please park in the upper parking lot (NOT the O'Connell Gym lot or we risk losing our permit to use the track).
Can't make it to the workout? Email Coach Chaz to receive his Weekly Workout email so you can still get your speed-fix in!
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Corporate Lunch & Learns
Schedule Yours Today
(Free!) |  | |
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. |
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Resources for
Heathcare Providers
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We like to work closely with area healthcare professionals to find solutions for people who have injuries or foot problems because, oftentimes, a multi-faceted approach is needed to stop the cycle of injury.
We are proud to offer a variety of services and products to help you treat your patients and get them on the road to recovery.
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| We're on Facebook! |  |
Become a "fan" of Fleet Feet Sports Hartford and be the first to know about new events, participate in interesting discussions and view great photos of our Fleet Feet Peeps in action.
Check out our page by clicking here. |
| Return Policy |  |
We believe in the PERFECT FIT - it's part of our Fitlosophy. If you are not 100% satisfied with the fit of your shoes, socks, sports bra, insoles, etc, we invite you to bring the item back within 30 days of purchase. Even if you wore the item outside.
Give us an opportunity to find a better solution for you. We want to help you get the proper tools to live fit! |
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Save 10%
on
Electric Run Race Entry
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Join us for the brightest, loudest run of the year on Saturday, August 10 for the Hartford edition of the famed Electric Run at Rentschler Field!
Click here to register - then use the promo code "FLEETFEET" to save 10% on your entry. Kids under 7 run free (no need to register them).
Pick-up your packet of goodies (including glow glasses & necklace, LED bracelet and race shirt) at Fleet Feet Sports on Thursday, August 8 and Friday, August 9.
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Save 30%
on
Tri Apparel
& Wet Suits
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 Training for a triathlon? Use this coupon to save 30% on your triathlon apparel purchase (including tops, bottoms, swimsuits, jammers and wetsuits).
Coupon is NOT valid on previous purchases, special orders or in combination with other discounts or coupons (though, you CAN use your $15 Customer Rewards Certificate).
Go green and show us this coupon on your phone!
| | Offer Expires: Sunday, August 4, 2013. |
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