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 They say that the only workout you will regret is the one you miss. The problem is that it is sooo easy to skip a workout. Like the other day. I was deep in REM sleep when my alarm went off. I fumbled to turn the racket off and contemplate my next move. It was 98.6 degrees under my covers, 58 degrees in my house and about 2 degrees outside. I was in no mood to venture into the cold. I just wanted to stay in my warm, cozy bed. I didn't want to deal with the rush of the daily morning routine. I needed a calm morning. I deserved a calm morning! I reset my alarm and promptly fell back asleep. In what seemed like 5 minutes, that alarm clock went off again. This time, I had no choice but to get up and rush through my morning: shower, make bed, eat breakfast, pack lunch, check email, take garbage cans to curb, dash to work, etc. I arrived at work no more relaxed than usual. In fact without my morning sweat, I was pretty cranky. That mood persisted for much of the day. I regretted making the choice to squander my exercise time. I missed those endorphins that power me through my day. That afternoon my counterpart in Nashville, Christi Beth Adams, shared a similar story. She said that it was a battle to get her three year old son Mason to school that morning after several weeks off for the holidays. Mason flailed and screamed as her husband pried him out of the car. Her husband drove away feeling like he was a horrible parent, forcing their child to do something against his will even though he knew what was best for him. Of course when CBA picked Mason up that afternoon, he was all smiles and exclaimed that he had a GREAT day at school! CBA was a competitive collegiate runner who loves the sport of running so much that she just opened her second Fleet Feet Sports store in the Nashville area. She said that it surprises people to find out that she doesn't pop out of bed craving a run like someone would crave their morning coffee. In fact, she has to schedule her workouts like she would a doctor's appointment and coerce herself into doing them. But like the rest of us, once she gets started, she appreciates how GREAT she feels afterwards. So you can flail, moan, complain, gnash your teeth or turn off your alarm clock, but here is a dose of tough love we all need: Suck it up, buttercup. Regret tastes bitter. Success is sweet.
Live Fit!
Steph
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Sports Medicine Corner
Proper Foot Support: Think Firm, Not Gel
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What's better, a soft insert or a firm insert? One of the most common misconceptions that I hear is that softer inserts are better because they provide more cushion. Recently, I have had quite a few people compare the inserts that we carry, Superfeet, to other over the counter inserts that they came in with. After standing on the Superfeet, which is a firm insert, they said, "oh yeah, this one is more comfortable, it's softer." They were surprised when I showed them the firm plastic that comprises the insert that they were standing on. Just because the inserts were comfortable, they figured they must be soft. That's not necessarily true!
Over the counter inserts can be recommended to help stabilize the foot, provide shock absorption, and help customize the fit of a shoe. They are often used in conjunction with other rehabilitation modalities in the treatment of many common conditions from plantar fasciitis, Achilles tendonosis, shin splints, bunions, neuromas, all the way up to knee and hip pain. While there are certain conditions that might benefit from a soft insert, there are many advantages to a more firm insert versus a soft especially in an athletes' shoe.
To see for yourself, stand barefoot on a single leg and observe how your foot is working. Are your toes "clawing" into the ground trying to keep your body steady? Or maybe your big toe is up in the air trying to find ground contact? This is what is going on
inside your shoe every time you take a step. Considering that we take about 2,000 steps for every mile, it's easy to understand why our feet are susceptible to strain, pain, fatigue and calluses.
If you wear inserts, try this exercise again and see if there is a difference. A good (read: firm) insert will keep your foot much more stable and allow your foot muscles to relax. To learn why, imagine yourself on a beach (a nice, warm sandy beach) and 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. 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 - New Balance X20
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Winter is here, leading more and more people to flock to the gyms to workout indoors. Unfortunately, many people (including myself) have trouble keeping ourselves entertained for the entire duration of running in place for upwards of an hour. That is why we cross train in the winter.
Cross training is a great, high motion, multi-muscle group activity that can be done in a relatively small space indoors. But what is the best shoe to wear for such a workout?
 Introducing the New Balance X20 cross-trainer! The X20 is built off of New Balance's Minimus platform which has been popular amongst minimal runners, Tough Mudder's and CrossFit enthusiasts for several years. The shoe features the same highly flexible Vibram outsole and unobtrusive, glove-like fit. The major difference in the X20 compared to its sibling Minimus Trail and Road models is that the upper is designed specifically for cross training.
 The ankle is cut higher to improve ankle support and flexibility. Also, the overlays are thicker to create a shoe that grabs your foot and doesn't let go! This means that you are not sliding around inside the shoe, getting blisters, and destroying the mesh upper which is known to happen when you use a regular running shoe for such activities. There is also a bit more cushion underfoot to keep your feet comfortable despite the high-impact demands and hard surfaces of cross training. It is an awesome balance of power and agility.
The X20 is a great addition to the cross training shoe category that breaks the mold of XT shoes being heavy, bulky shoes encased in leather. Even more exciting: this is the first specific cross-trainer we have carried for men in 4 years!
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Casey's Favs:
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Don't be fooled by this little break in winter weather! While the 40 degree weather is a nice change from the single digit temps we were dealing with before, it's only January. We've got a good chunk of winter left to go!
Many of you come in asking "What should I wear to keep me warm, dry and safe while battling the brutal conditions of winter in CT?" It's a great question...and a question I love to answer! Over the next few newsletters, I will offer a guide to the technical gear you need to build out your winter running wardrobe. For this issue, I'll start with accessories to protect your hands and face since those are critical to keeping your entire body warm.
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COOL WEATHER
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For cool days (>30 degrees) or for folks who are naturally warm, these are my top picks:
GLOVES: 
Brooks Pulse Lite Gloves: Breathable, moisture-wicking fabric draws sweat out since damp hands get colder faster. Their lightweight design makes them easy to pack away.
Icebreaker Merino Fleece Gloves: Soft, cozy and luxurious thanks to the RealFleece brushed merino fabric! High-grade merino wool themoregulates to keep your skin at an optimum temperature.
Mizuno Breath Thermo Knit Glove: Our best-selling glove! Breath Thermo is a revolutionary thermal fabric that absorbs escaping body heat into the yarn which, in turn, causes it to heat-up and return that warmth back to your body. Lightweight and just $20!
HEADWEAR:
 Brooks Breakaway Beanie: Seamless, lightweight and super comfy. This fitted hat becomes one with your head. The women's features a special "ponytail exit" hole in the back. Nike Reflective Beanie: Made with Nike's exclusive Dri-Fit fabric technology to pull sweat off your scalp so you stay dry and comfortable. The 360 degree reflective band helps drivers see - and avoid - you! Saucony Space Dye Reversible Beanie: It is two hats in one! The special Space Dye fabric is not only silky soft, but it's an amazing thermoregulator - knowing when to trap heat to keep you warm and let that hot air escape so you don't have a wet, cold head. Solid print on one side + funky print on the other = perfect for whatever mood you're in! Saucony Space Dye Headband: Like the beanie, but in headband form. Excellent ear coverage, secure fit and a little ruching to style it up! Icebreaker Quantum Headband: 260 grams of quality merino makes this a non-itchy, soft and warm headband. Works well while running, but also comfortable under ski, cycle or mountaineering helmets ****************************** COLD WEATHER ****************************** When temperatures drop below 30 degrees or for those who run cold and/or like to be toasty warm, check out these great options that feature thermal, insulating fabrics with a protective shell: GLOVES:  The North Face Runner's Glove: This glove works like a heater and air conditioner to keep your hands comfortable on long runs. Make a fist to expose the TNF™ Apex ClimateBlock at the back of the hands for wind-resistance during forward motion. Cool hands off by opening hand to expose the mesh palm for crucial breathability. Mizuno Breath Thermo Fleece Glove: Mid-weight fleece + Breath Thermo technology = OMG! Perfect on damp, snowy or wet runs. Brooks Utopia 3-in-1 Mitten: It's like a suit of armor for your hands! Wear the inner fleece-lined glove or the outer water/windproof shell separately or in together for the ultimate in warmth and protection. Got Raynaud's? This is your glove! HATS:  Gore-Tex Mythos Hat: Total windproof-ness combined with maximum breathability thanks to Gore's patented Windstopper membrane. This hat will keep you comfortable, warm and protected.
Mizuno Breath Thermo Head Pip: A full coverage hat with Breath Thermo technology? Yes, please! Brooks Heater Hog Beanie: Incredibly soft fleecy feel that works similarly to the Mizuno Breath Thermo where moisture from precipitation or sweat activates the heat-generating fibers to radiate warmth. Icebreaker Mogul Beanie: Made from a double layer of high-quality 320gm merino with a stretchy lining for insulation and an excellent fit, this soft and stylish beanie will keep you warm. Brooks Infiniti Headband: Stay thermally-balanced with this fast-drying, weather resistant fabric. Available in high-viz colors with added retro-reflectivity so you can be seen at night. Next issue: Baselayers & ½ Zips! |
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Reserve Your Garmin vÍvofit Fitness Band:
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Make every step count with vÍvofit™ from Garmin. It's the only fitness band that greets you with a personalized daily goal, tracks your progress and reminds you when it's time to move. vÍvofit shows your steps, goal countdown, calories, distance and time of day on its easy-to-read display. It also monitors your sleep stats for later review online. Pair it with a heart rate monitor for heart rate data during fitness activities. vÍvofit is water resistant and has a 1+ year battery life.
It features wireless sync to Garmin Connect™, a free online community where you can join fitness challenges and save, plan and share your progress. If you are an existing Garmin GPS watch user, you can use your vívofit to track your activity and recovery between training sessions.
Garmin launched this cool new product at the Consumer Electronics Show in Las Vegas last week to rave reviews. vÍvofit will make its debut in early April and quantities are expected to sell out quickly.
To reserve your vÍvofit, give us a call (860-233-8077). Price is $129.99 for the basic and $169.99 for the advanced model that includes a heart-rate monitor. Available colors include black, charcoal, teal, blue and purple (as usual, for every $150 you spend at Fleet Feet Sports - Hartford, you earn a $15 Rewards Certificate).
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Kale with Raisons
By Aubrey Schulz
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With the excess of the holidays behind us, many have vowed to clean up their diet. A healthy way to do this is to crowd out foods that are less healthy with foods that are full of health benefits. Increasing your consumption of dark green leafys is a perfect way to start.
Start with the nutritional powerhouse, kale. Kale is often on the list of top 10 healthiest foods you can eat. Studies have shown its nutrients offer antioxidant support, have anti-inflammatory properties and been connected to anticancer nutrients.
Kale's nutrients support the cardiovascular system by lowering cholesterol levels. It is also a powerful detoxifier in our cells. One cup contains more than 5 grams of fiber (more than a serving of oat bran cereal) with only 45 calories. It also provides the daily requirement for vitamins A and C and 134 mg of calcium.
Kale leaves, unlike spinach, taste best after cooking. When cooked correctly the leaves are tender and slightly sweet tasting. The following quick boiling method produces kale that is more flavorful and less bitter than steaming the greens. The sauted raisins naturally heighten the sweetness of this dish.
Kale with Raisins
Ingredients:
- 2 bunches of kale (46cups, chopped)
- 2 cups water
- Olive oil
- 2 cloves garlic, minced
- ⅓ cup raisins
- Sea salt
Directions:
- Wash kale and strip off the stalks. Discard stalks and roughly chop the kale.
- Bring water to boil in a 10-12 inch skillet, with a tight fitting lid. Add kale and cook, covered, over medium heat stirring occasionally until tender, about 5 minutes. Remove and drain
- Rinse and dry the skillet. Then heat the olive oil over medium heat in the same skillet. Add garlic and sauté for 15 seconds. Add raisins and sauté for 30-60 seconds, stirring constantly. Raisins should be glossy and slightly puffed.
- Add greens back into the skillet and stir to combine. Season with salt to taste. Cover for a minute until the greens are heated through. Serve hot.
Source: Greens Glorious Greens, by Johanna Albi and Catherine Walthers
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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
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, Jan 15 @ 6:30pm
New Balance Glow Run
Beacon Jacket Demos!
3-5 Casual Miles
All Abilities Welcome
Sat, Jan 18 @ 9:30-11am
FREE Injury Assessments
w/Select Physical Therapy
No Appointment Necessary
Sun, Jan 19 @ 5:30pm
Yoga for Runners
Bring a Towel, Mat & $15
Wed, Jan 22 @ 6:30pm
Craft Fun Run
Demo Craft Baselayers
3-5 Casual Miles
All Abilities Welcome
Friday, Jan 24 @ 4-6pm
Arena Attack Indoor Race
Series Packet Pick-up
Sun, Jan 26 @ 5:30pm
Yoga for Runners
Bring a Towel, Mat & $15
Wed, Jan 29 @ 6:30pm
Mizuno Fun Run
Demo the new Wave Riders
& Wave Inspires
3-5 Casual Miles
All Abilities Welcome
Sat, Feb 1 @ 10am-2pm
Brooks Transcend
Shoe Launch Party
The Ultimate FLOAT Experience
complete with Astronaut Ice Cream, Root Beer Floats, Games, Prizes & Typical Brooks Shenanigans
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LAST CALL for WINTER
TRAINING PROGRAMS:
5k, 5 Mile & Marathon
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 Change Your Life...One Mile at a Time
We invite you to run with us in 2014 and experience your own life-changing adventure.
Click below for more information on each program or join us for a practice this weekend and give it a try!
NO BOUNDARIES 5k:
w/New Balance
Walk, Run & Run/Walk
Sat @ 9am or Sun @ 4pm
Finishers Jacket for 1st time participants!
NEXT STEPS 5 MILER:
Train for the Bolton Road Race
Sat @ 8:30am
BOSTON/SPRING MARATHON
w/Adidas
Challenge Yourself!
+ sweet VIP Perks during Marathon Weekend
Sunday's @ 7am
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FREE Injury Assessments
Sat, Jan 18 - 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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Featured Race
Run for Refugees 5k
Sunday, Feb 2 @ 10am
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Think Global & Run/Walk Local! Kick off your Super Bowl Sunday celebration by running or walking 3.1 miles to raise funds and awareness for the thousands of refugees that have settled in Connecticut.
The 7th Annual Run for Refugees takes place on Super Bowl Sunday (February 2) at 10am. You can chose to either run or walk the 5k distance. Participants are encouraged to dress in costume or wear their favorite team's jersey.
The race starts at New Haven's Wilbur Cross High School in New Haven and goes through picturesque East Rock Park. The first half of the course is uphill; the second half is downhill. Splits will be provided at the 1 and 2 mile marks to keep you on pace. The finish line features a great INDOORS post-race party including live music, fabulous international food and warm surrounds!
Race proceeds go to the Integrated Refugee & Immigrant Services (IRIS) whose executive director, Chris George, is a Fleet Feet Peep. Over the past 25 years, IRIS has resettled over 100 refugees each year. Several of the refugees are runners who can't afford shoes, let alone a pair of running shoes. Fleet Feet Sports is proud to help these runners by providing them with gently-used running shoes donated by customers like you!
Race registration is $28 ($18 for students) - free if you raise $100 or more for IRIS. All registered runners get a t-shirt and access to the post-run party. Register online here.
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Virtual 5k
for Breast Cancer
Anytime, Anywhere
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Fleet Feet Peep, Elizabeth Henderson, is raising money for Breast Cancer by hosting a virtual 5k. You can walk, run, swim, skip, bike, hike...anything! It can be a formal event or something you do on your own (even better if friends join you).
To sign-up, donate $20 to Liz's Avon Walk for Breast Cancer fundraising page. Then, once you complete your 5k, email Liz, and she'll send this awesome pink sparkle medal to you in honor of your achievement!
Liz hopes to raise $1,800 before she walks 39.3 miles in 2 days as she completes her 5th Walk for Breast Cancer in Boston on May 17-18. As Liz says, "If we each do a little, then we all do a lot." Go Liz!!
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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!
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Using Yoga to Complement Your Training How can you use yoga to complement your training? Goal-oriented training, or periodization training, means that your training is organized around the races that are most important to you. You divide your year into "periods" or smaller "mesocycles." During each mesocycle, a specific type of training is emphasized. Each mesocyle builds on the one preceding it to enable you to move from building a solid base to reaching your peak just in time for your top race. Simply put, the intensity of your yoga practice should be in inverse proportion to the intensity of your mesocycle. If you come to our weekly yoga class now, you will find a LOT of recovery going on. Of course, we still focus on core and increasing mobility. As we move further into winter and into the New Year you will find that we will kick up the intensity and bring on more strength work. Come check out our class - Sundays at Fleet Feet 5:30p! We are very informal and we laugh as much as we can. Let me know if you are a beginner, have any injuries, and where you are in your training cycle. |
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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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Save 20%
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WINTER WEARABLE ACCESSORIES:
Hats, Headbands, Gloves, Mittens, Arm Warmers,
Neck Gaiters, Chutes & Balaclavas.
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, January 19, 2014 |
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