|
|
 While cheering our FF Peeps during Max's O'Hartford 5k, I couldn't help but think about the Saturday just 10 weeks previous when our No Boundaries beginning 5k program met for the first time. Despite the crowd, the store was strangely quiet. You could sense fear and nervousness. They wondered if they really belonged. Maybe they bit off more than they could chew. If given the chance, I think a majority would have sprinted back to the safety, warmth and comfort of their car.
But, they mustered their courage and stayed. "One practice. I'll give it one practice. If I don't like it, I won't make myself do this."
They didn't plan on feeling so empowered at the end of practice. That "I can conquer anything" feeling. It's an addictive feeling that fuels them to come to the next practice. And the next. Until, they didn't feel so far out of their comfort zone any more. Instead, they felt like they belonged. They felt like they really COULD do this.
 Sure enough, 10 weeks later, they finished what they started. Feeding off the energy of their fellow athletes and the crowd who had come to cheer them on, they conquered their goal. Some, like Donna L, soared!
No matter if your fitness level is non-existent, high or somewhere in between, we all have our dreams and fitness goals. For some, it's finishing a specific race or distance while others want to complete a triathlon, set a PR, learn how to embrace the mud or just take steps towards living healthier. Most are waiting for a perfect time to train for that challenge.
Stop waiting! There is no "perfect time". Life will always throw curveballs at you. It's up to you to make your destiny. Don't settle for comfortable, safe...boring. Resolve to break out of your routine this spring and do something on your fitness bucket list.
If you don't do it now, when will you? Stop waiting for life to find you. Live it!
Be Fit!
Steph
|
|
Stacy's Sports Medicine Corner
How to Strengthen Your Knees
|
Do you have knee pain? Or do your knees sometimes get achy after a run? I often hear this complaint from runners and one of the questions I ask them is, besides running, what do you do to strengthen your knees?
 The answers vary from nothing at all, isn't running good enough? To biking, squats, boot camp, yoga, machines at the gym and cross fit. What type of strength training is good for the knees? There is a lot of info out there that can be confusing when you are trying to decide which exercises to do to strengthen your knees. Are squats bad? Should I use machines? What about lunges?
Click here to read about various knee exercises and learn if runners should use that knee extension machine at the gym.
-------------------------------------------------------------------
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 stacy@fleetfeethartford.com.
Learn about common injuries and treatments in Stacy's Sports Medicine section on our web site.
|
|
Judd's Shoe Review: Trail (Mud!) Shoes
|
The snow is melting, the trails are starting to show their mud. SWEET! I love trail running because it is a great way to increase your core strength, reduce injury and provides awesome scenery in every season. In honor of this fantastic time of the year, I am going to talk a little more about the shoes made for this muddy, wet, slippery terrain: the Brooks Cascadia and the Saucony Peregrine.
The Brooks Cascadia has always been one of the most popular trail shoes in the country. Brooks  recently released the 9th edition of this shoe designed in partnership with seven time Western States 100 champion, Scott Jurek. Like its predecessor, the Cascadia has Brooks' unique Bio-Mogo DNA blend midsole and great traction.
The major update is an upper that is more rugged which translate to a feeling of control whether you are running on slanted rocks or wading through a traprock river. W ith the full length rockplate, and specific pivot points to keep it flexing, this shoe is ready to take any kind of trails you're crazy enough to throw yourself on to!
 Next is the (relatively) newcomer to the trail world - the Saucony Peregrine. Now on its 4th edition, the Peregrine is as trail-friendly as ever. As usual, it is built for aggressive terrain which used to feel quite stiff if you happened upon a road. To counter-act this, Saucony split the outsole to expose the rockplate which allows the forefoot to flex like a road shoe, but provide excellent protection when your dancing over roots and rocks.
Are you interested in running trail? Join our new Trail Training Program coached by Brian and myself that will get you ready to run the Soapstone 24k. The first practice is this Sunday, Marcy 30. Click here to learn more. Also, plan to join us for a special Trail Gear Expo on Saturday, April 12 from 10am-12pm.
|
|
Casey's Favs - Socks!
|
Socks are an often overlooked necessity that can be crucial to staying comfortable and dry during your run - especially during long runs or runs through mud and rain. Here's a quick guide to a few of my favorite socks to make sure your feet are properly dressed and protected while you are out on a run.
 Balega: Balega is a Zulu word meaning "to move with speed" and that's just what you'll do in them! They feel like cotton, but are made of a synthetic yarn to wick moisture. They are constructed with a hand linked toe closure to eliminate toe-abrasion and blisters, a vent-mesh top for enhanced breathability and an extra deep heel pocket so the sock won't slide into your shoe. Balega offers socks in a wide variety of thicknesses, colors and sizes (including kids) so everyone can find their perfect match!
 Darn Tough VT: As their name describes, these socks are tough and made to last - not to mention, Made in the USA! VT allows for the perfect testing grounds for these premium Coolmax merino (non-itchy) wool blend socks that are as soft as they are rugged! High density knitting means better durability and cushioning without unnecessary bulk. The socks carry a lifetime guarantee and are available for men, women and kids in various lengths, thicknesses and now, fun new colors!
 Feetures!: These carefully crafted socks are designed to maximize your performance. By combining cutting-edge innovation and a keen understanding of what makes a great performance sock, Feetures! makes a superior fitting sock. The secret is power bands of Lycra that contour to your foot's individual shape, delivering the perfect amount of compression. It's like a hug for your foot! If you like a thinner sock to channel your inner-speed, this may be your new favorite! (Feetures! also uses this technology to make their award-winning Plantar Fasciitis sleeve).
 Thorlo Experia: Thorlo is known for their ultra-padded socks that have been clinically shown to reduce blisters, foot pain, pressures, and moisture. The challenge with Thorlo's original sock is that there was so much padding that many users had to wear a ½ bigger shoe to accommodate the sock. Their newish Experia collection resolves this problem by only using their famous pads in the heel and toe area connected by a slightly compressive material that keeps the socks snug on your foot. If you have ever doubled-up your socks or are a big fan of high-cushion, slip on an Experia!
 Injinji: "toe socks" or more appropriately, socks that are anatomically designed for a more natural fit. The original five-toe design allows your toes to splay naturally and align properly, providing you with greater stability and comfort. Separating your toes protects against blisters (especially between toes) and is more comfortable than you think. Injinji also partnered with ToPo to make a split-toe sock that just separates your big toe from its four friends. Try something new this spring!
|
|
Spring Training Programs
WalkFit, 5k, Faster 5k,10k - Begins Sat!
Trail 6k & 24k - Begins Sun!
| |
The answer to "When?" is TODAY! Commit to Live Fit and join one of our programs this weekend. Grab a friend or make new ones.
WalkFit:
 Take the first steps toward a healthier lifestyle. Perfect for those who have no desire to run, but still want to be active and healthy.
This 10-week program is led by Coach Dotti, a breast cancer survivor whose upbeat personality and friendliness will make the miles fly. In fact, by the end of the program, you will be able to walk a 5k!
---------------------------------------------------------------------------------
No Boundaries Beginners 5k:
 No Boundaries is a nationally recognized training program designed to help you run your first 5K (there is also an "advanced option" for those who can already run a 5k but want to improve). The 10-week program will guide you safely and effectively into becoming a runner, while teaching you valuable tips on healthy living for life.
Need more inspiration? Check out this video.
---------------------------------------------------------------------------------------
Your Fastest 5k:
 Ready for a new challenge? Want to take your 5k training to the next level? Join us in striving to hit your 5k PB (Personal Best!) This 10-week program is great for any runner who has a few 5k's under their belt and are ready to take it to the next level. Also great for those who have completed farther distances and feel the need for speed!
This program is recommended for runners of paces from 6-11:00 minutes per mile. Coached workouts will consist of form drills, speed intervals and hill repeats on Saturday's and you will be encouraged to participate in our Wednesday Fun Run.
---------------------------------------------------------------------------------------
No Boundaries II: 10k:
 If you have successfully run a 5k in the last 6 months and are ready for your next challenge, join our No Boundaries II training program that will train you to complete the Iron Horse 10k. This 10-week program is designed for our No Boundaries graduates and anyone who can currently run/walk 2-3 miles comfortably. We will help you over the "4-mile barrier" and into distances that require two hands to count.
---------------------------------------------------------------------------------------
**NEW**Trail Training Program:
 Get dirty on the trails with us this spring! We're gearing up for the Soapstone Mountain Trail Race (6k or 24k options). This 8-week program is great for the runner looking to complete their first off-road race. It's also great for more experienced runner looking for a new challenge.
This program is designed to accommodate all trail running abilities, however to train for the 6k Sampler (3.7 miles) you should have a couple of 5ks, or a 10k under your belt; for the 24k, you must have completed a half marathon. Both courses cover varying quality dirt roads, unused logging roads, narrow footpaths and a rocky streambed.
Come experience what's great about trail running and learn what you need to know to complete an off-road race.
|
|
Zoomerang Registration is Open!
|
 If your kids like to run, we've got a fun program just for them: Zoomerangs! This non-competitive "open track" program is designed for kids aged 3-12. It gives them the opportunity to experience running in a fun, friendly atmosphere where the motto is "Will run for worms" (gummy worms, that is!).
It's a great place for kids to run safely, correctly using good form, make friends and get stronger/build endurance so they can perform better in other sports (or rock the mile in gym class). Most of all, our goal is to empower kids to accomplish their goals and instill in them a lifelong love of running. It's also a great opportunity for mom and dad to spend quality time with your kids - and get in shape too!
 Thanks to the Glastonbury River Runners, we will be again hosting a session at Glastonbury High School and one at Hall High School in West Hartford. Both programs start on Sunday, April 27. Both practices will last 45-60min and will culminate in a special graduation race.
For more information or to register your child(ren), click here. The $45 registration fee includes team t-shirt, race entry, gummy worms and toe-kens lap rewards. Scholarships are available, as well as discounts for families with 3 or more kids. Contact Steph for details.
Also, we need 4-5 coaches to help at practice. Please email Steph if you are interested and can commit to attending at least 6 of the 8 practices. In addition to earning a cozy Zoomerang sweatshirt, your kids can participate in Zoomerangs for free!
|
|
Almond Date Breakfast Bars
By Aubrey Schulz
| |
I think these breakfast bars are wonderful to grab on your way out the door in the morning. A nice little pick-me-up to start your day at work. They would be fantastic if presented at the conclusion of a run over the weekend with your running group.
Picture it, standing around in the warming spring sunshine, talking about the tough cold winter we all endured and upcoming running events. You reach into your car and pull out a container of these breakfast bars. Fabulous! You've just made someone's morning and put smiles on their faces. Plus maybe lengthened the duration of the post run chitchat.
If you're not inclined to share or want some of your very own, these bars freeze nicely. Wrap each bar individually and tuck into a freezer bag until you're ready for them.
Almond Date Breakfast Bars
Ingredients:
- 1 cup dates, pitted, chopped
- 1 ¼ cup quick rolled oats
- 3 Tbsp whole wheat flour
- ⅓ cup wheat germ
- ½ cup sliced almonds
- ½ tsp table salt
- ¼ tsp cinnamon
- ¼ cup almond butter
- ¼ cup olive oil
- ¼ cup honey
- ¼ tsp freshly grated orange zest
- ¼ tsp almond extract
Directions:
- Preheat oven to 350. Line an 8x8x2 pan in one direction with parchment paper, allowing the paper to go up the opposing sides. Do the same thing in the opposite direction. This parchment sling makes it easy to remove the bars.
- Stir together dates, oats, flour, wheat germ, almonds, salt and cinnamon in a large bowl. In a separate bowl, whisk together almond butter, olive oil, honey, orange zest and almond extract.
- Pour the wet ingredients over the dry ones. Stir until evenly coated.
- Spread the mixture into the pan pressing firmly into the bottoms, edges and corners.
- Bake for 20-25 minutes until brown around the edges. Cool on a wire rack until set. Once cool, use a serrated knife to cut them into squares.
Yields: 12, 2" square bars
Source: Deb Perelman The Smitten Kitchen Cookbook
---------------------------------------------
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, in the kitchen, out on the road and in the water! You can reach her at aubrey@getoutnplay.biz
|
|
|
|
|
|
STORE HOURS:
Mon-Fri: 10-7
Sat: 10-5:30
Sun: 12-5
Phone: 860-233-8077
www.fleetfeethartford.com
| |
EVENT CALENDAR
All events are at Fleet Feet Sports unless otherwise noted.
| |
Wed, Mar 26 @ 6:30pm
"Winter Protest"
Evening Fun Run
3-5 Casual Miles
Dare to wear shorts & singlets
Enjoy Coronas post-run
All abilities Welcome!
Thurs, March 27 @ 6:30pm
"Urban Track" Workout
@ Riverside Park
All abilities welcome
(details below)
Sat, March 29 @ 9:30-11am
FREE Injury Assements
by Select Physical Therapy
No Appointment Necessary
Sat, Mar 29 @ 8:30am
Your Fastest 5k
Training Program Begins
Click Here for Details
Sat, Mar 29 @ 8:30am
No Boundaries II - 10k
Training Program
Click Here for details
Sat, Mar 29 @ 9am
No Boundaries - 5k
& WalkFit Training
Programs Begin
Click Here for Details
Sun, March 16 @ 5:30pm
Yoga for Runners
Bring a Towel, Mat & $15
Wed, April 2
Evening Fun Run
3-5 Casual Miles
All abilities welcome
Thurs, April 3 @ 6:30pm
"Urban Track" Workout
@ Riverside Park
All abilities welcome
(details below)
Wed, April 9 @ 7pm
Get Your Financial
Ducks in a Row
Free Seminar!
(details below)
Thurs, April 10 - All Day
Sports Bra FitFest
& SALE!
(details below)
Now ThruApril 15
Outdoor Track Gear-Up
Discounts & Gifts for
student-athletes
(details below)
|
|
FREE Injury Assessments
Sat, March 29 - 9:30-11am
| |
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 & Physical Therapists 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)
| |
|
|
FREE Seminar
Financial Organization and Estate Guidance:
"Creating Peace of Mind for You and Your Family"
Wed, April 9 @7pm
|  |
It may seem odd that a running store is hosting a seminar on financial organization, but I feel that this topic is an important, especially if you have aging parents or children. The last thing you want to deal with when a loved one dies is the emotional and financial stress of figuring out finances (where bank and retirement accounts are, what insurance policies exist, where the will is located, etc).
I always thought it was a bit morbid when my Dad made me a mini-book detailing all of his and my mom's accounts and records, but now I understand how wise he was to create that for me. Every parent should do the same for their kids and adult "kids" should help their aging parents.
Our presenter, Gary Schwartz, JD, LLM, specializes in estate guidance and is an engaging speaker. He will present a ten-step system of organizing all important identification, asset records, tax information, insurance policies, legal documents, home maintenance and utility accounts. You will learn what items need to be assembled and how to eliminate clutter that can lead to confusion, wasted time and possibly lower legal and accounting fees by throwing out items that you do not need to be saving.
Do some financial "spring cleaning" this year - join us for this informative and free seminar!
|
|
Sports Bra FitFest
& SALE!
Thurs, April 10 - All Day!
|  |
Did you know that your sports bras should be replaced as often your running shoes? If your current sports bras no longer give you the support your girls need (or worse, causing chafing and digging), let us help.
Our trained female staff will offer complimentary bra fittings to help you find the right size and style for your shape - because every great workout starts with a solid foundation.
Drop-in are welcome, but appointments are strongly encouraged. Call 860-233-8077 or email Alli to schedule your fitting today. Every woman who schedules an appointment will receive a free gift and a special coupon to save 50% off on our collection of closeout bras.
Save 10% on one bra or 20% on two or more bras - plus, you will receive $5 in Fleet Feet Bucks for each bra bought that can use be used towards any apparel purchase that day (e.g. buy three bras, get $15 to put towards that cute top you've been eyeing).
It's time to show your girls some love and support - and not with one of those cheap over-the-head sports bras that smooshes instead of controlling and enhancing.
See you on April10 (10am-7pm)!
|
|
Outdoor Track
"Gear-Up" Savings
Now Thru April 15
|  |
High School Track officially began on March 17 with the first meets scheduled for early April.
Fleet Feet Sports wants to be your go-to store for your trainers, spikes and gear. From March 1 through April 15, all middle and high school tracksters will receive 10% off their shoes, special discounts on apparel and accessories to keep athletes safe and injury-free.
Also, the first 150 kids to purchase their shoes during this time will get a cool limited-edition t-shirt for FREE!
|
| 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.
|
| Thurs Night "Urban Track"
6:30pm (at Riverside Park)
| |
|
Track workouts are back!
Cheers to the folks at Riverfront Recapture! They are giving us permission to host our "track workout" at Riverside Park (just north of downtown Hartford off I-91).
While the park doesn't have a traditional track, we love this area because of the diversity of workouts it can provide. There is a one-mile paved path for speedy intervals, 4.5 miles of shaded trail for gentle warm-ups/cool-downs and tempos, a grassy field for strides, drills & core work and a steep berm for hill repeats. It's the perfect "Urban Track"!
If you feel the need for speed or some spice to your weekly workouts, join Coach Brian at the park every Thursday at 6:30pm - meet at the Boathouse.
Workouts will be catered to both beginners and more experienced runners. Our goal is to help you get stronger and faster - no experience necessary! Best of all, the program is FREE!
Coach Brian will be sending out an email every Wednesday with details about the Urban Track Workout. To get on his mailing list, email him at
brian@fleetfeethartford.com
|
|
Yoga for Runners
Sunday's @ 5:30pm
($15/class)
|  |
Get Comfortable with Being Uncomfortable
Bad runs are the worst. We hate them. They are uncomfortable, they hurt, and usually we just want to fast forward to the end - immediately.
We have the opportunity to learn more from a bad run than we do from a number of great runs. Those bad runs teach us to sit with discomfort. And as a disclaimer, I am not encouraging pain and injury. I am referring to the runs when we just don't feel good or when we may go to an emotionally ugly place.
Instead of shutting it down and ignoring the discomfort- GO THERE. See what happens. Often times we will realize that we are a heck of a lot stronger than we ever thought was possible. Pay attention to what feels bad. Know that you can persevere.
When awful things happen people often want to do something to fix it. Sometimes sitting with discomfort and learning from that experience can be quite profound. Go there! And get comfortable with being uncomfortable.
A yoga class for competitive people that can't easily touch their toes- THAT'S US! Come check our class out- Sundays at Fleet Feet 5.30p! ********* Meghan's Web Site Twitter: @MegColFanning Facebook
|
|
2-4-1 Multi-Sport
Summer Camp for Kids
|  | |
Do your kids like sports of all sorts? Do they find it impossible to choose between soccer camp or basketball camp or lacrosse camp each summer? If you answered "yes" to any of these questions, you need to check out the 2-4-1 Sports Academy's "Life's 2 Short 4 Just 1 Sport" summer camp with programming designed for kids in grades 1-9.
Founded by Fleet Feet Peeps Steve & Kerry Boyle, the 2-4-1 Sports Academy utilizes the "crossover effect" to reduce burnout and injuries in young athletes and teach athletes to compete with character. Above all, they believe in making camp fun for the kids! NBC CT captured the essence of the 2-4-1 Sports Academy in a story they did last summer (click here to view it).
This year, 2-4-1 is expanding to offer sessions for boys and girls in grades 1-9 at both Kingswood Oxford and Miss Porters (bus transportation from West Hartford is available!). If you - or someone you know - has active children that would benefit from and enjoy a great multisport camp, definitely check them out!
|
|
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 or email Michelle.
|
| 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! |
|
|
