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THE EXTRA MILE
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Issue #143
December 3 2013
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I am a sucker for movies about the underdog who, against all odds, conquers the challenge of a lifetime and becomes the champion or hero. I love rooting for the little guy. Their success is proof that regular folks like you and me have a shot at achieving our dreams too.
Natural born talent is always advantageous, but with the proper mindset, training, education and support, we can do anything. This is especially true as it relates to running. You need not be a gazelle to complete a 5k, a half marathon or even an ultra. You just need a lot of heart, patience, a plan and a coach or companion (all the better if they are a little quirky).
For a great example of this, check out the movie Chasing Mavericks which tells the true story of surfing legend Jay Moriarty and his journey to surf gigantic, dangerous waves called Mavericks. Few professional surfers have ever conquered a Maverick - let alone a 15 year old kid from the wrong side of the tracks. To achieve his dream, Jay forms a bond with a legendary local surfer named Frosty who is a bit of a recluse.
Similar to The Karate Kid movie storyline, Frosty trains Jay in unconventional manners that focus on the physical, mental and spiritual. A critical part of this training is conquering the fear inside - the same major roadblock many of us have on our own journeys. Sometimes that fear is personal. Other times it's tainted by other people's fears. Either way, if we can't get past that fear, our chances of success decrease dramatically.
Frosty gives Jay some excellent advice: "What are you afraid of? You've got a chance to change everything. Take it. This is about more than just surfing. This is about choices you make in life. This is about finding the one thing that sets you free. You need to believe in yourself or none of this matters."
He went on to talk about perspective and the need to look at things differently especially when faced with a seemingly impassable obstacle. There will never be a perfect time or optimal conditions. Life will always throw some curveball at you. But 99.9% of the time, there is a solution. Find it!
Frosty also encouraged Jay to break his goals down into smaller, achievable steps that were celebrated when accomplished. Jay kept a poster tracking his miles and time he could hold his breath, but we runners can log our minutes or miles, our ability to finally touch our toes when we stretch or do a bird-dip without losing our balance.
On the path to achieving a dream, there are no shortcuts and there will be failures along the way. As Frosty says, "If you're not falling down, you're not learning." Little by little those baby steps will become huge strides giving you infusions of courage to keep moving forward until your last baby step brings you across the finish line.
Resolve to not let fear get in the way of your dreams in 2014. Use these last few weeks of 2013 to craft your roadmap and gather the resources you will need for your journey. Use your Fleet Feet Sports family as a resource and quirky companion. Believe in yourself and set yourself free. Your Maverick awaits!
Live Fit!
Steph
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Winter 2014 Training Programs:
Half Marathon Program Starts SATURDAY!
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Training during the winter (especially in CT) can be tough, but it is easier with friends which is why we're gearing up to host a plethora of programs for a variety of distances and abilities:
Hyannis or Colchester Half Marathon: Starts Dec 7 - Register here
Bolton Road Race 5 Miler: Starts Jan 4 - Register here
No Boundaries Beginning 5k: Starts Jan 11 (run, run/walk and walk options available). Choose from 2 Sessions: Saturday's at 9am or Sunday's at 4pm. Register here
 Additionally, Fleet Feet Sports is partnering with Adidas to offer a 15-week Boston Marathon Training Program with lots of VIP Perks including early Expo access, private bus to start and post-race recovery (free food and massages). Coaches Natalie, Jeanne and Kim are back by popular demand! The training program will begin on Sunday, January 12, 2014 at 7am. Click here for details! |
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Sports Medicine Corner
Compensation Patterns: Listen to Your Body
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 Every now and then, it's a good idea to take a step back from your running and really focus on your body. How does it feel? What's tight? Is there something that gets sore during or after every run? Are you doing the proper things to maintain your running health?
Many runners try to take care of their bodies so they can keep running. Warming up, stretching, icing, working on your core strength, and cross training are all good things, but if we are not addressing the specific needs of our body, then we are not capitalizing on the time we spend trying to help ourselves.
 The body is a very good communicator, if we listen to it! The body is also very resilient and it will usually figure out a way to perform when we ask it to. We can still run even if our muscles and joints aren't functioning like they should be. The body uses compensation patterns to perform motions when strength and mobility are not sufficient. Compensation patterns can form when a muscle or group of muscles is unable to properly move a joint through a range of motion. They can also form when there is a restriction within a joint that does not allow the joint to move freely, regardless of muscular strength.
 Compensation patterns will only work for so long before something breaks down. The weakest link in your kinetic chain often ends up suffering the injury. Your body usually tries to tell you that it is compensating. If you can listen to it, try to figure out what is going on, and correct it, you can help prevent injury and run stronger. One of the most common examples of the body compensating is hamstring or low back pain while running...or in my case, my right Achilles and overall left leg tightness.
To determine if you have any symptoms of compensation and to read about how I too was a victim of a compensation pattern, click here.
------------------------------------------------- Only Two Spots Remain: This month we are pleased to host one of CT's finest orthopedic surgeons, Dr. Brett Wasserlauf, for our FREE Medical Consult program on Wed, Dec 4 from 6-7pm. Email Stacy to schedule your free appointment.
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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 12-4pm on Mon; 1-7pm on Wed and 2-6pm 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 - Newton BoCo
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The company that has always promoted natural running, good form, and fun in running has finally met the demands of its fans. Yes, Newton has made a real, fully dedicated trail shoe! The Boco AT was made for...well, all terrain from the ground up, starting with the outsole.
The lugs that Newton has always used is now split into 3 separate parts to make sure the shoe will conform with the shape of the ground, and make the shoe feel light and bouncy. The completely traditional lugs can be too clunky, and can puncture on sharp rocks, so they actually took the TPU lug system that the Energy used, which also makes it a more affordable shoe than most other Newtons.
 In addition to four TPU, ultra flexible lugs, the entire bottom is speckled with TPU triangles on the bottom, making sure that the whole shoe adapts to the terrain, and giving superb grip on the downhills. The last important detail for a trail shoe is the toe. They have super-reinforced the toe with rubber, instead of overlays. If you ask our Sports Medicine Director, Stacy, the BoCo's recently saved her a couple of toenails on the trails at Penwood State Park.
Next is the upgraded upper. Newton installed a much more elaborate upper than they have ever had before so you don't slop around in the shoe going over hills, or running on rough terrain. In addition, they have created a highly water-resistant upper that can give Goretex a run for their money (at a cheaper price).
 Now, when I say All Terrain, I mean it. You can do super technical trails, but since it's not clunky, this is one of the best shoes for snow running when you pair it with the high water-resistance upper, you will stay nice and toasty. I know that I have an array of trail shoes, which actually get the most use during the winter. We will be doing a demo run with the Boco AT paired with Mike from Newton in the store later in December just so you can try it for yourself!
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Casey's Favs:
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No matter how on-top-of my holiday shopping I try to be something (or someone) always seems to fall through the cracks and I find myself scrambling at the last minute. Sound familiar? Well here are some great "last-minute" grabs that will work well as stocking stuffers or as small gifts for the various runners in your life!
 Gu Holiday Pack: Two of our favorite flavors - Peppermint Stick & Salted Caramel - in a fun 8-pack. The perfect wake-me-up before a cold, winter run!  WIN Sports Detergent: Specifically formulated to remove the oils and residues that cause odor from synthetic fabrics. The result- apparel that smells fresh and performs better! Come on in for a free sample packet.  Stuffitts: A natural and eco friendly option for removing the stink and moisture from your running shoes. A great way to keep the insides of your shoes fresh after running thru the icy, wet conditions all winter long.
 The Flip Belt: Great for running, hiking, walking the dog..anytime you need to be hands free! A sleek and comfortable way to carry phones, iPods, keys or Gu.
 Addaday Junior: The holidays are a jolly but stressful time of year. Work out those tired and sore muscles and knots with this portable massage roller- awesome for athletes on the go!  Experia Socks: Keep your feet nice and warm while you're out on the road or putting up holiday decorations around the house. These socks feature protection pads on the forefoot and heel to give you lots of thick cushioning.  Amphipod Vizlet LED: When you're out running this time of year- whether you're leading the group or out on your own, you need to be visible! This wearable flashing LED reflector attaches to just about anything and features high-brilliance reflectivity with flashing red LED strobe. |
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Featured Races:
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 Santa's Run
Sunday, Dec 8 @ Noon
Glastonbury's Park and Recreation Department is hosting their 36th Annual Santa's 3.5 Mile Run this Sunday. The fun, family-oriented race begins and ends at Glastonbury High School which means access to showers, lockers, restrooms and indoor warm-up!
Registration is just $15 and the first 150 registrants will receive a free long sleeve cotton t-shirt. Plaques will be awarded to all division winners, raffle prizes to random winners and a fun Christmas-themed costume contest. A portion of the proceeds will be donated to the Glastonbury Fuel Bank.
Click here to pre-register (registration also available on race day).
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 Scrooge Scramble:
Dec 25 @ 10:30am
Start a new holiday tradition by participating in the 23rd Annual Scrooge Scramble 5k at 10:30am on December 25! You are encouraged to wear your holiday attire and bring your four-legged canine friends. The run is also baby-jogger and walker friendly too.
The course begins and ends at the Cornerstone Community Center in Rockville, CT so you can store your warm clothes inside. A course map will be available at registration on race day and each mile marker will be marked with a life-sized candy cane. After the run, stick around for hot chocolate, coffee, carbs and an informal awards ceremony.
This run is benefits the Cornerstone Shelter which offers a homeless shelter, clothing bank, youth center and soup kitchen. There is no cost to participate in this run, but monetary donations are welcome as well as donations of "like-new" t-shirts, clothing, canned goods, coffee, paper products, laundry detergent, as well as games, books and board games for the teen shelter.
There is no pre-race registration, just print out the form here and bring it with you on race morning.
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Yoga for Runners
For Competitive People Who Can't Touch Their Toes
$15/class - Multi Class Cards Available | 
Form REALY Matters
Yoga will help you maintain your flexibility and range of motion. Typically, the harder we train the more tight and restricted we become. We have to step up our recovery to maintain flexibility. With that flexibility comes appropriate range of motion with the joints and muscles. Without that range of motion our running stride will change. We may shorten our stride, not pick the knees up high enough, or not extend the hip forward enough. This is how we get injured!
Yes, form really matters. When running or doing yoga and strength exercises, I prefer that you stop the exercise BEFORE your form has broken down. When form breaks down and you are not aligned, injury usually comes next. Sometimes we can feel that we are "off" or a coach may point it out to us. The best thing to do at this point is to stop take a moment and restart. If you still can't maintain proper alignment, call it a day and go home. RECOVER.
If you're curious, come check out our class - Sundays at Fleet Feet 5.30pm! Bring your skepticism! Talk to me! We are very informal. Let me know if you are a beginner, have any injuries, and where you are in your training cycle. Hope to see you on Sunday!!!
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Twitter: @MegColFanning
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Cranberry Orange Biscotti
By Aubrey Schulz
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Homemade gifts are a special treat. Traditionally we think of giving cookies or other sweet treats. However gift giving for someone who avoids dairy and gluten can be tricky. Butter, milk and flour are staple ingredients in cookie and other confections. Fortunately tasty recipes, like this biscotti recipe, do exist. I envision these coffee (or tea) companions packaged in a decorative plastic bag, tied with a red ribbon and stashed inside a coffee mug. Pick up a bag of coffee or box of tea to complete the gift.
Many gluten free recipes require multiple types of flour and other uncommon ingredients to get the taste and consistency right. That can be a barrier to baking. This recipe from Elana's Pantry (http://www.elanaspantry.com/) uses blanched almond flour as the base for the majority of her recipes. She recommends Honeyville (http://honeyville.com/) blanched almond flour and I can attest that it produces fine results. (shop online this week for discounted holiday pricing).
Cranberry Orange Biscotti
Ingredients:
- 1 ¼ cup blanched almond flour
- 1 Tbsp arrowroot powder
- ¼ tsp sea salt
- ¼ tsp baking soda
- ¼ cup honey
- Zest of 1 large orange
- ¼ cup dried cranberries
- ¼ cup pistachios
Directions:
- Preheat oven to 350.
- In a food processor combine almond flour, arrowroot powder, salt and baking soda. Pulse until ingredients are well combined. Pulse in honey and orange zest until a ball forms.
- Remove dough, add to a small bowl and combine cranberries and pistachios with your hands.
- Form dough into 2 logs on a parchment lined baking sheet. Bake for 15 minutes. Remove from the oven and let cool for one hour.
- Cut the logs into ½ inch slices with a sharp knife. Spread the slices onto a baking sheet and bake at 300 for 12-15 minutes. Remove from the oven and allow to cool, set and become crispy.
Makes 12 baby biscotti
Source: www.elanaspantry.com
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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. Meet her at the store this weekend and learn more about her Sugarloaf Maine Marathon Training Program (details about the program are in the right-hand column).
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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, Dec 4 @ 6-7pm
Free Doctor Consults
w/orthopedic surgeon
Dr. Brett Wasserlauf
2 Spots Open - Email Stacy
Wed, Dec 4 @ 6:30pm
Evening Fun Run
w/Jeff from Ragnar Relay
Free Rangar Swag & Info
on their Cape Cod Relay
3-5 Casual Miles
All Abilities Welcome
Thurs, Dec 5 @ 6:30pm
New Balance
Prediction Mile
Predict Your Time & WIN!
Univ. of St. Joseph Track
All Abilities Welcome
Sat, Dec 7 @ 8am
Half Marathon Training
Program Begins
More Details HERE
Sat, Dec 7 @ 9:30-11am
FREE Injury Assessments
w/Select Physical Therapy
No Appointment Necessary
Sat, Dec 7 @ 10am-5pm
Indoor Track Gear-Up Day
Discounts & Gifts
w/spike purchase
Sun, Dec 8 @ 5:30pm
Yoga for Runners
Bring a mat, towel & $15
Mon, Dec 9 @ 6:30pm
Free Seminar
Ultimate Fitness: How to
Enhance Your Workouts
See below for details
Wed, Dec 11 @ 6:30pm
Evening Fun Run
3-5 Casual Miles
All abilities welcome - FREE
Sun, Dec 1 @ 5:30pm
Yoga for Runners
Bring a Towel, Mat & $15
Sat, Dec 14 @ 10:00am
Sandy Hook Memorial
Fun Run & Can Good Collection
2.6 mile Community Run
to honor the 26 victims
Wed, Dec 18 @ 6:30pm
Ho-Ho-Hoka Ugly Sweater
Holiday Fun Run
3-5 Casual Miles
All Abilities Welcome
Sat, Dec 21 @ 10am
Adidas Glide Boost
Launch Party & Fun Run
Demo Shoes available
Sat, Jan 4 @ 8:30am
5 Mile (10-week) Training
Program Begins
Goal Race: Bolton Road Race
Learn More here
Sat, Jan 11 @ 9am
No Boundaries Beginner
Running Program Begins
in partnership with New Balance
Learn More Here
Sunday, Jan 12 @ 7am
Boston Bound Marathon
Training Program Begins
Learn More HERE
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FREE MD Consult with
Dr. Wasserlauf
Wed, Dec 4 @ 6-7pm
Only 2 SPOTS LEFT!!
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Fleet Feet is proud to offer free in-store monthly doctor clinics. We will be hosting a variety of doctors from different specialties to help keep you running healthy. The doctors will be available for a free 10 minute consultation between 6 - 7pm on the FIRST WEDNESDAY of every month!
This month we are pleased to welcome orthopedic surgeon Dr. Brett Wasserlauf from Connecticut Orthopedic Associates. He is a an avid runner having just finished the NYC Marathon in under 4 hours.
Please email Stacy to schedule your free consultation. Only 6 appointment slots are available.
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FREE Injury Assessments
Sat, Dec 7 - 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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Spring Marathon
Training Program
Begins Jan 18, 2014
Info Table: Dec 7 & 8
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SUGARLOAF MARATHON
MAINE
Building off the success of the Charlottesville spring marathon, Get Out N Play is launching another exciting destination marathon training program. In the winter of 2014, we begin training for the Sugarloaf Marathon in Carrabassett Valley, Maine.
On May 18th 2014, this long running marathon kicks off its 32nd year, in the shadows of the popular ski mountain. Despite the surrounding mountains, the Sugarloaf Marathon is widely known as a fast course with the final 16 miles having an elevation loss of 980 feet. The course has been ranked one of the 15 fastest marathons in the nation.
Participants arrive in town on Friday, May 16th and get settled into our rented house, where you'll be spending the next three nights. On Saturday, we'll spend the day preparing for the race with yoga, packet pickup, a course preview, along with some time to kick back and relax. During your stay, you'll get four home cooked meals. Sunday is your day to tackle 26.2 miles. After Monday's breakfast, we'll depart back home.
Training begins on Sunday, January 18th. To start, you should be able to run eight miles. We'll be training as a group with runs on Sunday mornings and Tuesday nights.Throughout this program, you will have unlimited access to your knowledgeable coaches, Aubrey Schulz and Kurt Lindboom-Broberg.
If you are looking to get faster and/or learn about successfully running a marathon, this coaching program will surely move you in the right direction. A spring marathon is a perfect way to begin the 2014 season. After the holidays, you'll be ready to get into a training routine. Spend the chilly winter months training with a group and experience the camaraderie that comes along with it. Arrive at 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!
Not quite ready for a marathon, but like the idea of training with a group? This race also features a 15K and we'll provide coaching and training for the shorter race too.
If you register before December 31st, package totals range from $325-$875, including 18 weeks of coaching along with options for lodging, meals, race entry, and a t-shirt. On January 1st, the package prices increase to $350- $905, so act now!
Visit the website to learn more or stop by the store on Dec 7 (10am-2pm) or Dec 8 (12-4pm) to meet Aubrey and Kurt. |
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Ultimate Fitness: How to Enhance Your Workouts
Mon, Dec 9 @ 6:30pm
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Professionals from Advanced Chiropractic, Akua Ba, and Max Muscle will present on how to help you achieve ultimate fitness. Join the presenters and our Sports Medicine Director, Stacy, for a panel discussion after the lecture.
The lecture is free, but RSVP to Chris Chase to reserve your spot.
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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
LAST WORKOUT IS
THIS THURSDAY!!!
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Do you feel the need for speed? Or maybe your workout needs a little spice?
Join us this Thursday at 6:30pm at the University of Saint Joseph Track off of Asyulm Rd in West Hartford for our last track workout of the season. This week we will be hosting our annual Prediction Run sponsored by New Balance. The event is open to all ages and abilities (yes, walkers are welcome!).
After running/walking a practice mile, everyone will surrender their watches and make a prediction of how long it will take them to complete a mile. The runners closest to their prediction will win. Last year First, Second and Third were all less than 5 seconds off their predicted time. Will someone be exactly on this year? Join us for a fun night under the lights!
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 Brian 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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60% Off
SALE Apparel
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To make room for all the new Winter apparel, we had to move all remaining summer and early Fall apparel to our Sale Racks. Bring this coupon to your hunt for running apparel gold (shirts, shorts, capris, skirts and a wide variety of random accessories every runner "needs" including some of our favorite gloves from last year) and save 60% off the original price.
Coupon is NOT valid on previous purchases or special orders. This coupon may not be combined with other discounts or coupons, except for your $15 Rewards Certificates. All sales final.
Go green and show us this coupon on your phone!
| | Offer Expires: Sunday, December 8, 2013 |
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