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Sentiments from our Aussie friend, Paul Ford
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Last Saturday I was passed by a man running in shorts. I told him he was crazy tough. He responded with, "gotta take advantage of this nice weather".
The bank thermometer read 23 degrees. I guess that is a virtual heat wave these days...
Statistics say that by the third week in January, nearly 30% of people will have failed to keep their New Year's Resolutions. With the unrelenting onslaught of the Polar Vortex, I imagine that percentage is even higher this year for those with fitness related goals. Even if you have access to a treadmill or gym, leaving the warm comforts of your home, office or car is daunting. Exercising in the cold takes more than mental toughness. It takes some serious bribery.
This winter I have had to dig deep into my bag of tricks to keep me running. My first line of defense is to "Phone a Friend" since it's easier to show up than deal with the guilt of standing up a friend. Plus, commiserating and socializing makes the run so much more enjoyable. Sometimes, though, even my running partners and I need more.
Our go-to bribe at this point is a tasty post-run treat. We have been known to spend an entire evening crafting our running plan for the next morning based solely on our current cravings. Good Coffee = rail trail or Fischer Meadows in Avon so we can enjoy an endless cup of graham cracker coffee at the Coffee Trade. Hearty Breakfast = West Hartford Reservoir then onto Sally & Bob's diner in the Center. Sweets = trail run through Wadsworth State Park in Middletown followed by a visit to NoRa Cupcake Company. The goal is to expend more calories than we eat... Excellent motivation to get out there!
My trick of last resort justifies my love affair with high-tech running gear. If I am going to run in this crazy cold weather, I deserve to have the right gear to do it safely (smart, eh?). There is nothing like running in a fancy new top or pair of fuzzy tights. Today's apparel technology is amazing - deceptively thin, but oh so warm. I like to dare Mother Nature to conjure up weather that my layers of wool, down and Gore-Tex can't conquer. Like the other day when it was 29 degrees, with sleet and 25mph winds. I couldn't wait to get out there and try my new jacket. There is nothing better than enjoying such fresh, crisp air while being so toasty warm.
Need a bribe to run this weekend? Join us at 10am for a morning of friends, food and floating as we help Brooks launch their revolutionary new shoe called the Transcend. We'll have demo pairs for you to wear while playing Poker on the Run (best hand wins a pair of Transcends), treats like astronaut ice cream, hot apple-cinnamon Skratch and bagels, giveaways and the most unique chair massage you'll ever experience. Plus, the weather is forecasted to be a balmy 39 degrees. Shorts weather.
Live Fit!
Steph
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Sports Medicine Corner
Winter Hydration Tips
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Eyes watering, nose dripping, body sweating....sounds like a typical winter run! The cold weather brings out different physiological responses from our bodies than warm weather. Think of all of the fluid that is being lost through our eyes, nose, and mouth during a winter run! While proper hydration is on the minds of runners during the warmer weather, it is often forgotten during the colder months, and the cold months are certainly upon us!
 Proper hydration during winter running is necessary to keep our muscles healthy and our bodies performing at their optimal level. Since we don't feel as thirsty during the cold weather, drinking water is not on our minds. About 60% of our body is made up of water. Water is essential to the proper function of our muscles to our brain and everything in between! Fluid loss, even as little as 2% of our total body weight, can negatively affect our mental and physical performance.
There are a few reasons why dehydration can sneak up on us during colder weather compared to warmer weather:
1.) Cold air contains less moisture than warm air. With each breath we take, our lungs must moisturize the air, which steals moisture from our body. If it's really cold out, you can try wearing a mask or a balaclava that covers your face which will help to moisture and warm the air before it enters the lungs. The air inside of buildings is also really dry during the winter months. If you are traveling and will be flying, you can add that to the list of dehydrating factors. Think of how dry the air inside of an airplane is.
2.) Sweat evaporates quicker in cold weather. If you are properly layered, your base-layer should wick the moisture away from your body, so you won't feel like you are sweating that much. Perspiration that does reach your skin is quickly evaporated and you might not even feel that sweaty at the end of your run. You might think, I didn't sweat that much, so I don't need to drink that much. Not true! Try weighing yourself before and after your run. You should drink about 20 ounces of fluid for every pound that you sweat out.
3.) Urine production is increased during cold weather. Blood flow is constricted when it's cold. This constriction causes an increase in blood pressure. The body tries to counteract the higher blood pressure by getting rid of some of the volume of water in the blood. It does this by increasing urine output which contributes to dehydration.
4.) Cold weather does not trigger the thirst response like warm weather does. Blood flow to the extremities is constricted during cold weather. The blood instead is directed towards the internal organs in an attempt to maintain core body temperature. As long as the core has sufficient blood flow, the brain does not detect dehydration, and the thirst response is not activated. This is good for survival, but bad for runner's hydration! The take home point here is, don't wait until you are thirsty to drink!
How much - and what - should you drink? Click here to find out!
------------------------------------------------------------------- Our Monthly Medical Consultations for February (Wed, Feb 5) will feature Dr. Karl Dauphinais who specializes in sports medicine. Dr. Dauphinais will talk about "Dealing with Sports Injuries" from 6-6:30pm, then will offer free injury consultations to the first six people who RSVP by emailing Stacy.
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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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Casey's Favs: Winter Layering Tips
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While this single degree weather is starting to get old, it's the perfect time to talk about layering to maintain a warm core. You should never have to sacrifice your run due to the cold. Layering does not mean adding bulk, which is a common mistake since we instinctively equate heavy, bulky layers with heat.
The secret is in the fabric. Performance fabrics, whether synthetic or natural merino, can provide the thermal protection you need without a lot of weight which not only makes you feel fast, but maximizes your range of motion. Examples include:
- Brushed: fabric is literally bushed with a wire to create a soft nap for cozy, insulated warmth
- Twill: made with channels that move moisture away to quickly evaporate, the channels also create loft for both insulation and warmth
- Peached: sanded to create a fuzzy, soft feel and insulated warmth. Lightweight fabric is a good option for that close to skin base-layer
- Merino Wool: built for extremes, breathable in the summer, insulating in the winter, yet exceptionally soft, lightweight and doesn't retain odors
Layering is great when it's just cold, but what happens when it is windy or wet? Wind cuts through most fabrics unless they are specially constructed to protect you otherwise all your wonderful layers will be rendered useless in a single gust. For these situations, look for:
- Wind-Blocking Membrane: a special laminate that is bonded to the fabric to create a barrier (e.g. Gore-Tex)
- Interlocking Fibers: the more fibers per inch of fabric, the tighter the construction and the less air can get through
- Outer Shell: look for one with a waxy finish created by a process involving either coating the fabric with a finish to seal the pores or heating the surface of the fabric which lightly melts the fibers together
I experienced first-hand the importance of wearing well-constructed layers while my dad and I were out for a long run in the 5� windy weather. In the past, my layering consisted of a technical undershirt, a cotton long sleeve and an old fleece jacket. I was always cold and felt every gust of wind, but figured I just had to suck it up. Since working at Fleet Feet and being introduced to these amazing technical fabrics, my running world has changed. I wore a thin base layer from Craft and The North Face Isotherm � zip and felt completely warm and insulted the entire run. It was unbelievable!
 There are lots of great options in store to help create your personal layering strategy. I've provided some recommendations below, but feel free to come by the store and have a staffer help you. To start, look for a base-layer to wear next to your skin that made from an extremely moisture-wicking fabric so you stay dry:
- Craft Be Active Base Layers (Men & Women): Developed in Sweden. Air-channeled polyester fibers that accelerate moisture transport and expel excess heat away, creating an optimal microclimate.
- Icebreaker Tech Top (Men & Women): Made from super soft 260gm merino fibers to keep you warm and insulated against the elements, even when wet.
- Mizuno Breath Thermo Top (Men & Women): Exclusive Breath Thermo technology captures escaping body vapors and generates heat for the perfect balance of warmth
- Brooks Heater Hog (Men & Women): Engineered similarly to Breath Thermo, this innovative fiber pulls moisture away from the skin and generates heat back to the body
- Nike Pro Combat Long Sleeve (Men): The preferred base layer for professional and high school athletes. Lightweight, moisture-wicking with mesh paneling for venting in key areas
 Next, add a mid-layer. Usually these are soft layers with loft that trap warm air and insulate your body (think fleece or down):
- Mizuno Breath Thermo � Zip (Men & Women): This soft � zip features their Breath Thermo technology for warmth and a silky soft fiber for the ultimate experience in moisture management
- Icebreaker Quantum Long Sleeve (Men & Women): Constructed with a highly insulating terry to form a cozy barrier between you and the elements
- Brooks Infiniti Hybrid Wind Shirt (Men & Women): Woven fabric combined with stretch knit panels deflects and protects you from the windiest gusts
- Moving Comfort Sprint � Zip (Women): Perfect layering piece with "DriLayer" insets for breathability and thumb loops for extra hand coverage.
- The North Face Isotherm � Zip (Men & Women): This hybrid top is designed to regulate your temperature with body mapped construction panels to keep you safe from the wind and cold
If you read Stacy's article on winter hydration, you know that dressing for the elements is half the battle. You also need to stay hydrated and keep your electrolytes topped off. To help, we have a brand new product in store called Skratch.
 Skratch is an all-natural sports drink that comes in powered form. It is made from all natural ingredients "that you can actually pronounce" (like lemons, limes and pineapple). It is designed to optimize performance for both sport and life by replacing everything you lose when you sweat. Its subtle taste goes down easy and is a delicious way to refuel and rehydrate. We'll be serving free samples (both cold and hot!) of Skratch at our Brooks Transcend launch this Saturday from 10am-2pm.
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Zendurance 50k Training Program:
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 Endurance athlete and yoga instructor extraordinaire, Meghan Collins Fanning, is offering an ultra training program for the Virgil Crest 50k on September 22, 2014. Her comprehensive training program will include distance trail running, trail safety, strength training, running form, and nutrition coaching. She encourages new trail runners and those who have not yet completed an ultra marathon to sign up.
The 20-week program includes 2 weekly group runs based in and around West Hartford, CT. Coaches will work with runners individually on running form, strength training, cross training regimes, nutrition, trail running skills and safety. Program cost is $395. Participants will also be eligible for a 6-month discounted membership at the Playground Fitness Center which provides High Intensity Interval Training (HIIT), obstacle course training, strength training, indoor cycling, and yoga.
For more information, email Meghan or check out her web site.
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Curried Chicken with Ginger
By Aubrey Schulz
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During the busy, cold days of winter, my ideal weeknight meal is a one pot soup that comes together with ingredients in a well-stocked pantry. I try to make sure I always have onions and garlic on hand because numerous recipes start with sauteing onions and garlic. During the last 7 days, I used this duo in 5 of my evening meals. Stored properly, in cool and dry conditions (325 degrees F, 60-70% relative humidity), they will keep from 3 to 7 months.
Add ginger to the mix and you have a healthy trinity of roots. Some consider these three roots to be essential to a healthy, vibrant lifestyle. Cooking the three together has a synergistic effect on its immune boosting properties. During cold and flu season, I'm happy to stack the odds in my favor.
Curried Chicken with Ginger
Ingredients:
- Olive oil
- 1 medium onion
- 4 cloves garlic, chopped
- 2 Tbsp curry powder
- 1 Tbsp grated fresh ginger (or 1 tsp dried ginger)
- 1 tsp cumin
- 1 cup water
- 1 14 oz can crushed tomatoes
- ⅓ cup tomato paste
- 2 lbs boneless, skinless chicken thighs, chopped
- salt and pepper
- � cup plain Greek yogurt
- 2 scallions, thinly sliced
Directions:
- Heat the olive oil in a soup pot. Add the onion and saute for about 58 minutes over medium heat.
- Add the garlic and saute for one minute. Next add the curry powder, ginger, cumin, salt and pepper stirring to combine.
- Add 1 cup water, crushed tomatoes and tomato paste. Bring to a simmer.
- Add the chicken thighs, stirring occasionally until cooked through, about 20 minutes.
- Just before serving, remove from heat and add the yogurt. Sprinkle w scallions and serve over rice, if desired.
Adapted from: www.realsimple.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
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 29 @ 6:30pm
Fun Run w/Mizuno
Demo the new Rider & Inspire
3-5 Casual Miles
All Abilities Welcome
Sat, Feb 1 @ 8am
Half Marathon
Training Program
for Harvard Pilgrim Half
Marathon begins
Register In-Store
Sat, Feb 1 @ 10am-2pm
Brooks Transcend Shoe
Launch Party
The Ultimate FLOAT Experience: astronaut ice cream, games, prizes, breakfast, hot bevs & Brooks' typical shenanigans!
Sat, Feb 1 @ 9:30-11am
FREE Injury Assessments
w/Select Physical Therapy
No Appointment Necessary
Sun, Feb 2 @ 5:30pm
Yoga for Runners
Bring a Towel, Mat & $15
Wed, Feb 5 @ 6:30pm
Fun Run
3-5 Casual Miles
All Abilities Welcome
Sun, Feb 9 @ 5:30pm
Yoga for Runners
Bring a Towel, Mat & $15
Sat, Feb 15 @ 10am
Hoka One One Conquest
Shoe Launch Party
Demos, Snacks & Giveaways
Wed, Feb 19 @ 6:30pm
Pearl Izumi "Dress as Your Fav President" Fun Run
3-5 Causal Miles
All Abilities Welcome
Prizes for best costumes!
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NEW Half Marathon
Training Program:
Starts THIS Sat @ 8am
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We are proud to partner with the Hartford Marathon Foundation to host a training program for a cool new race they are hosting. The Harvard Pilgrim Middletown Half Marathon & Legends 4 Mile race will be held on April 6 in Middletown, CT. The half marathon features a 4-hour time limit which makes it the perfect for those new to the 13.1 mile distance.
Our 10-week training program will begin this Saturday (February 1) at 8am. Program includes a training program based on quality miles (not quantity) that is geared toward those new to running, coached group long runs, informative newsletter and weekly topics of interest,
nutrition sampling, team tech tee, as well as the camaraderie and fun you expect from a Fleet Feet Training Program! The cost is $125 and does not include the race entry fee.
You may register at the store on Saturday morning (plan to arrive ~7:30am to complete the paperwork before your first group run at 8am).
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FREE Injury Assessments
Sat, Feb 1 - 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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Sports Medicine Clinic
Wed, Feb 5 @ 6-7pm
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As part of our monthly in-store doctor clinics, we are pleased to have Dr. Karl Dauphinais join us on Wednesday, February 5 from 6-7pm. Dr. Dauphinaisis doctor of internal medicine who specializes in sports medicine. We love that he is a runner and triathlete who understands our need to stay active and get back to exercising as soon as possible.
Beginning at 6pm, Dr. Dauphinais will give a short presentation on "Dealing with Sports Injuries". He will then be available for free injury consultations. While the presentation is open to everyone, there are only six slots available for the consultations. Please email Stacy to RSVP.
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Featured Race
Colchester Half Marathon
Sunday, Feb 22 @ 10am
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The 22nd running of the Colchester Half Marathon is Saturday, February 22 at 10am. The Hartford Track Club event begins and ends at Bacon Academy (Colchester's high school) which means warmth pre and post-race, plus access to showers!
Rich Konon, race director for the Colchester Half Marathon, told me that this half marathon is his way of giving back to the running community which supports so many charities through their race entry fees. That's why he keeps the entry fee for this first-class race just $14 ($20 on race day). While you won't get a shirt or a goody bag, you will definitely get your $14 worth of endorphins, fun, food and drink!
This hilly and chilly half marathon is not for the faint of heart, but it is a favorite race of many runners. The USATF certified course features hills, dirt roads, rural scenery, cows and more hills. After the race, the organizers host a hearty post-race carbo rel-load buffet featuring lasagna, chili, baked ziti, salad, and beverages along with post-race massages and plenty of opportunity to commiserate with other runners.
Additionally, this year, the race has been chosen at the CT USATF's "Connecticut Cup" Race which awards prize money for open and master runners. Click here for more details.
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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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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 anytime. 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! 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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