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 Like the sirens in sailor's tales, the lure of the snowy trail is strong. What once was a grey desolate world, has become a beautiful white wonderland beckoning me to be a part of it. As I pull on my wool socks and layer-up, I picture myself running effortlessly through the fresh powder, hearing nothing but the sound of silence. Man, this is going to be fun!
Within about two minutes reality sets in. Dashing through the snow I am not. More like clumping like a Clydesdale. My heart rate is already near max, my lungs heaving, my eyes and nose are watering as if I'm watching a Hallmark Hall of Fame movie, and my quads are burning like I've run 25 miles uphill. Man, this is a workout!
I think it had to be a snow runner who famously said, "What doesn't kill you makes you stronger" because that's certainly the case for runners who brave the winter elements. The challenge is getting out there. In 2008, Runner's World magazine posted tips for running in the cold. Here are my favorites:
- Get Motivated: Make a date to run with someone because there is no wimping out when someone is waiting for you. Don't have crazy friends? Join our free Wednesday fun run (6:30pm) or one of our training programs. You'll make lots of crazy friends!
- Arm Your Feet: Tuck your mesh sneakers in the closet for a few months and invest in a pair of winterized or trail shoes. Not only will the closed uppers keep your feet warmer and drier, but the added traction is a bonus on slippery roads.
- Get Dressed: Dress as if it is 20 degrees warmer than it is to account for the heat your body will generate. Layers are key as are tops/jackets with zippers that allow you to thermoregulate your body's temperature. Underwear the features wind-blocking panels are particularly helpful (just ask my dad who had an unfortunate frostbite incident years ago).
- Be Seen: Light yourself up like a Christmas tree so you can see and be seen. Give cars plenty of notice that they need to share the road and slow down.
- Warm-Up Inside Pre-Run: Get your blood flowing, but don't break a sweat. The cold won't feel so cold if you're warm. One reader suggested speed-cleaning the house (that's enough motivation to get out the door ASAP!)
- Deal with the Wind: Start your run into the wind and finish with it at your back. Be sure to protect any exposed skin with Vaseline, Aquaphor or Body Glide (I like to coat my Raynaud's-effected hands and feet too - helps trap your body's natural heat).
- Forget Speed: Winter running is more about maintenance than speed - though running through the snow is a great core strengthener.
- Change Quickly Post Run: Your core body temperature drops quickly after exercise. Change into dry clothes and drink some hot fluids (HydroFlask bottles will keep your beverages hot for up to 8 hours...even when the bottle is sitting in your cold car).
Above all, be safe, channel your inner reindeer and have fun!
Steph
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Sports Medicine Corner
Functional Exercises to Correct Hip Drop
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In the last Sports Medicine Corner article, I talked about compensation patterns and how they relate to chronic muscle tightness and injury. The body is resilient and it will continue to perform and enable us to do the things we want to do even if we have biomechanical deficiencies. It accomplishes this through compensating. Compensation then results in areas of muscle tightness, weakness, and chronic injury.
 One of the most common deficiencies seen in runners that results in compensation is what's called a "hip drop." A hip drop occurs when full body weight is being supported on one leg, like during the stance phase of running. Typically, a weakness in the hip of the weight bearing leg causes the opposite hip to drop. This results an increased angle of the pelvis and femur, causing muscles to compensate to continue the act of running.
Compensation can be found pretty much anywhere in the body from the calf muscle, to the knee, hip, and up to the back. It can occur on the same side or opposite side of the body. Basically, a weakness can wreak havoc on the body!
Curious to learn a few exercises to strengthen your hips and core? Click here.
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Got foot or ankle pain?
to
reserve your free consultation with a
podiatrist from West Hartford Podiatry
on January 8 from 6-7pm.
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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. 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 - Adidas Glide Boost
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Back in February, Adidas took a giant step in running shoe innovation with the launch of its Energy Boost shoe, featuring a completely new, super-innovative midsole made from steamed TPU. This new midsole allows for 30% more energy return, creating less effort with each step. It is lighter than traditional EVA midsoles, yet has a 50,000 mile durability ranking (unfortunately, the other parts of the shoe wear down sooner). Another great feature of Boost is that is almost completely temperature resistant - so it doesn't feel stiff as a board on cold, snowy runs.
 The "Boost" midsole technology was such a huge success (the winners of almost every major marathon this year wore Boost-enhanced racing flats) that Adidas decided to integrate it into most of their traditional running shoes beginning with their neutral classic, the Supernova Glide. This new Glide midsole now features 65% Boost material and 45% EVA - an excellent proportion of old and new to retain its familiar feeling for veteran Glide wearer.
 In addition to adding Boost to the midsole, Adidas redesigned the upper to include engineered mesh for that glove-like fit and no stitches to irritate your feet. The new Glide Boost also features the external heel counter that runners loved in the original Boost. This new heel fits a much broader range of feet and decreases Achilles irritation.
Additionally, based on their foot mapping and last shape research findings, Adidas added a slight curve to the Glide Boost and added a full Continental rubber outsole for amazing road traction. Thanks to the ultra-flexibility of the Boost material, the shoe features more toe spring too. If you haven't experienced Boost yet, I encourage you to come try out the Glide Boost. We're hosting a Launch Party this Saturday at 10am. We'll have demo pairs for everyone to try so come dressed to run!
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Winter 2014 Training Programs:
5k, 5-Mile, Marathon
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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:
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
 Adidas/Boston Marathon Training Program:
Starts Sunday, Jan 12 at 7am
15-week Program - culminates w/2014 Boston Marathon
Includes lots of VIP Perks including early Expo access, private bus to start and post-race recovery (free food and massages).
Click here for details!
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Casey's Favs:
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As we go into the last full week before Christmas hits some of you may really be feeling the pressure to find the perfect gift for that runner in your life - something new, something exciting that they do not already have. For the runner who already has "everything" here are some suggestions of new products and forgotten favorites that they just might need!
 Transition Wrap & Seat Cover: Brand New! This genius towel from Orange Mud is the answer to discrete gear changes in public places, as well as keeping your car seat free from sweat, mud and colored cornstarch. Unlike plain towels, this one features an adjustable "belt" to keep it snug on your waist and a zippered hood so it fits snugly over your car seat's head rest. Check out this fun video to learn why it topped Runner's World magazine Gear of the Year list!  Hydro Flask Bottle: This vacuum insulated bottle will keep your hot beverages hot for up to 12 hours (and your cold beverages cold for up to 24 hours) perfect for keeping your hot chocolate or hot Nuun warm all day long. The double wall vacuum insulation also prevents the heat from transferring to the outside of the bottle- so your hands should always be comfortable! And just like your Darn Tough socks these bottles have a lifetime guarantee.  Type C Addaday Stick: We didn't think Addaday products could get much better...then they released their new Type C Roller Stick featuring their patent-pending Surface Skin Technology. OMG! This new model features a rubberized coating on each gear that tracks the surface of your skin- perfect for kneading, circular motions, and focused deep tissue therapy. And there is a bonus mini-gear that provides pin-point precision that is ideal for shin splints and carpal tunnel syndrome. Ahhhh.
 Trans4m Adaptive Run Gloves: Uniquely versatile and oh so functional! Carrie loves these new gloves from Amphipod because they allow her to expose her hands as they heat-up mid run and ultimately, convert the glove into a wristband - while Steph loves them because they have a special pocket for a heat pack so her hands stay extra toasty all run long. Plus, the gloves provide optimal access to touch screens, shoelaces, and keys, all while keeping your hands protected and warm.
 Beacon Jacket (men & women): This ultra-techy, performance jacket from New Balance is a favorite of Judd, Brian and Rich because it offers three levels of visibility detailing to make sure cars, cyclists and other pedestrians can see you. Whereas other jackets rely on a light source to activate the reflectivity, the Beacon jacket features a revolutionary glow-in-the-dark technology on the sleeves and back that glow bright for all to see. To activate your jacket, just put it under a light for 10-15 minutes before you run. You've got to see it to believe it - its wicked cool!
 Icebreaker Flexi Chute: The perfect "base layer" for your neck! Made from a lightweight yet insulating 200gm, non-itchy merino wool fabric, this versatile and soft winter piece can be worn whether you're running, skiing, shoveling or shopping! Wear it as an infinity scarf, gaiter, hat, balaclava or any combination in between.
 Sunglasses: They are not just for the beach and summertime anymore! Sunglasses are just as important during the winter to protect your eyes from the glare of snow and harsh winds. We offer a wide selection of glasses from Tifosi and Nike (think high performance + style! It's no wonder they are a favorite of MLB players). And just in this week are new sunglass "readers" from Tifosi. That's right, now you can see the tiny digits on your GPS watch or road signs. Why didn't someone think to create this product sooner?!!
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Chocolate Covered Caramelized Crunch
By Aubrey Schulz
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Ready for a decadent, easy to make dessert combining the delicious flavors of chocolate and toffee? Matzoh forms the base upon which the brown sugar buttery toffee and chocolate rest. With a cup of butter and a cup of sugar, this is a far cry from a health food, but eaten in moderation and shared among friends, it will spread holiday cheer to all those whose sample it.
Chocolate Covered Caramelized Crunch
Ingredients:
- 46 sheets unsalted matzoh
- 1 cup butter, cut into chunks
- 1 cup firmly packed light brown sugar
- big pinch of sea salt
- � rsp vanilla extract
- 1 cup semisweet chocolate chips
Directions:
- Line a rimmed baking sheet (approximately 11"x 17") with aluminum foil, extending the foil up over the sides. Place parchment paper on top of the foil.
- Preheat the oven to 375.
- Line the bottom of the sheet with matzoh, breaking extra pieces as necessary to fill in any spaces.
- In a medium quart saucepan, melt butter and brown sugar together over medium heat and stir until the mixture is beginning to boil. Boil for 3 minutes stirring constantly. Remove from heat and add vanilla and salt. Pour over matzoh, spreading with a spatula.
- Place the pan in the oven and reduce the temperature to 350. Bake for 15 minutes.
- Remove from oven and cover with chocolate chips. Let stand for 5 minutes and then spread with a spatula.
- Let cool completely and break into pieces and store in an airtight container. It should keep well for about one week.
Source: www.davidlebovitz.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.
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STORE HOURS:
Mon-Thurs: 10-7
Fri: 10-6
Sat: 10-5:30
Sun: 12-5
Holiday Hours:
Fri, Dec 20: 10am-8pm
Sat, Dec 21: 10am-7pm
Sun, Dec 22: 12pm-6pm
Mon, Dec 23: 10am-8pm
Tues, Dec 24: 10am-3pm
Christmas Day = Closed
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 18 @ 6:30pm
Ho Ho Hoka
Ugly Sweater Fun Run
Demo Hoka One One shoes
Ugly Sweater Contest
3-5 Casual Miles
All Abilities Welcome
Sat, Dec 21 @ 9:30-11am
FREE Injury Assessments
w/Select Physical Therapy
No Appointment Necessary
Sat, Dec 21 @ 10am
Adidas Glide Boost
Launch Party & Fun Run
Demo the new Boost!
Sun, Dec 29 @ 5:30pm
Yoga for Runners
Bring a Towel, Mat & $15
Sat, Jan 4 @ 8:30am
5 Mile (10-week) Training
Program Begins
Goal Race: Bolton Road Race
Learn More here
Mon, Jan 6 @ 7pm
No Boundaries Open House
Meet Your Coaches &
Learn About Our 5k
Beginner's Training Program
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
Wed, Jan 15 @ 6:30pm
New Balance Beacon
Glow Fun Run
Beacon Jacket Demos
3-5 Casual Miles
All abilities welcome
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FREE Injury Assessments
Sat, Dec 21 - 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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FREE MD Consult with
West Hartford Podiatry
Wed, Jan 8 @ 6-7pm
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Fleet Feet is pleased to partner with several of CT's best doctors 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 one of the podiatrists from West Hartford Podiatry. Either Dr. Marc Lederman or Dr. Kurt Rode - both runner-friendly doctors - will be present to assess your foot or ankle injury.
Please email Stacy to schedule your free consultation - don't wait too long to RSVP as appointment slots are limited.
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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
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On Hiatus until
March 6, 2014
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Yoga For Runners
Sunday's @ 5:30pm
$15/Class
For Competitive People Who Can't Touch Their Toes!
NO Yoga This Sun (Dec 22)
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Holding challenging poses will strengthen your mental fortitude. Learning to use your breath to relax will hold you firm, and help you to endure the immediate physical and emotional challenges. When you take yourself out of your "comfort zone" and hold a challenging yoga pose, you will actually learn how to endure. Learning to relax while facing discomfort will promote better performance and a more efficient recovery. Yoga will also teach you balance. It will teach you balance by engaging you in balance poses. You will also learn the value of being in the moment. How do you deal with hitting a wall? What motivation do you tap into when you lace up while it's still dark outside or when the temperatures are not favorable? Why do you do what you do when you just don't feel like you can? Being in different yoga postures, whether you are standing, sitting, or upside-down will bring these answers to you. Most of the injuries that athletes experience are from the repetitive motions that are typical of endurance sports. Even a slight imbalance can pull the body out of alignment. The subsequent "pounding" that our bodies experience can lead to inflammation and damage to the ligaments, tendons, and muscles. Engaging in a regular yoga practice designed for athletes will help you develop symmetrical body alignment, and it will correct any physical imbalances that may be developing. Also, yoga will allow you to develop a more holistic view of your body, meaning you will begin to feel and intuitively know when you are out of alignment. If you're curious, come check out our class - Sundays at Fleet Feet 5.30p! 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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Meghan's Web Site
Twitter: @MegColFanning
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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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