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 When I think of the running role models in my life, thoughts immediately turn to my dad. Some of my earliest memories are going to races to watch him run. Initially, his running garb consisted of cut-off jeans, leather belt and Chuck Taylor All Star's, but as the running boom ignited, his athletic wardrobe grew to include Asics Onitsuka Tiger running shoes, split shorts and a fancy Frank Shorter track suit.
No matter what he was wearing, the look on his face and in his heart was always the same: pure joy. Dad taught me to appreciate the gift of the run - that wonderful transformation that happens when you lace up your sneakers, engage your heart and lungs and let your mind go. The feeling is even better when you share it with a friend.
As much as I love running for the sake of running (and the post-run treats it justifies!), I do have a stubborn, competitive side. During my first marathon, both of my legs cramped at Mile 9. For the next 17 miles, I grimaced and moaned with every step, but I kept going. There was no way I wasn't going to finish that marathon after all the time I invested into my training. Later that night, my dad told me that he was amazed that I finished since he would have dropped out and tackled the marathon another day.
Fast forward a few years and several marathons later. I was on pace for a Boston-Qualifying time at the Cleveland Marathon. My dad met me at Mile 20, just as the route turned west into the wind along the lakefront. The wind was sustained at 20+mph with gusts into the 30's. It was awful. But I was hell bent on keeping my pace, so I tucked my head and went into deep-focus mode. I remember answering every question or statement my dad made with "uh". It was all I could muster.
When I crossed the finish line with a few minutes to spare, Dad once again remarked at how amazed he was that I hung in there and found the strength to keep going. He wondered where I learned that skill. The answer was simple: Mom. I inherited my grit (and grace!) from my mom
One of the most influential experiences in my childhood was watching my mom train for - and finish - the Avon 15k. My mom would never call herself an athlete, let alone a runner. She grew-up pre-Title IV and had responsibilities on the family farm which meant she never had an opportunity to participate in organized sports. But she and her friend, Sharon, were determined to do this race.
Several times a week, they would meet to run lap and lap around the block so they could check-in with us kids every few minutes. I can't imagine the monotony! And if running 9.3 miles wasn't stressful enough, they had to maintain a 10:00 mile pace on race day or be picked-up by the sweeper truck. At races today, a 10:00 mile pace would put you in the top 50% of finishers!
I remember watching my mom in that race. I remember her wearing a red shirt, her long black hair tied in a ponytail. I remember the look of sheer focus and concentration on her face each time she ran past us, and I distinctly remember the look of joy and elation when she and Sharon crossed the finish line with 3 minutes to spare. On that day my mom showed me that I could indeed do anything I really wanted if I wanted it bad enough. I was in awe of her!
Over the years my mom has given me (and countless others) so much love. She has been an amazing role model for living kindly and unselfishly and striving to make the world a better, happier place. To the mere observer she is a graceful, compassionate woman. But underneath lays strength and determination. I am fortunate to be her daughter.
To all the wonderful female role models in our lives, Happy Mother's Day!
Be Fit!
Steph
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Stacy's Sports Medicine Corner
Spring Running Injury Lecture
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Fleet Feet Sports is excited to partner with the Connecticut Podiatric Medical Association and Saucony to host a special presentation on the latest advancements in running shoes and injuries.
Our keynote speaker is Spencer White, head of the Human Performance and Innovation Lab at Saucony. He will share his research and talk about why finding the right sneaker for your feet depends on more than just your foot shape and movement - rather it's the movement of your entire kinetic chain that needs to be taken into consideration.
 Additionally, Dr. Karl Dauphinais (triathlete and sports medicine doctor) and Paul Manwaring (athletic trainer at CCSU) will share their expertise on running injury prevention and treatment - including when it is OK to start running again.
The conference is geared towards sports-minded healthcare professionals (2.5 CME's will be earned), but is open to anyone interested in learning more about shoes and injuries.
Registration fee is $25 ($10 for students) with all proceeds to benefit the Connecticut Special Olympics. Click here to register.
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Got foot or ankle pain?
Dr. Rode from West Hartford Podiatry
will be offering free consultations at our
on-site Injury Clinic this Wednesday
Email Stacy to RSVP
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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 stacy@fleetfeethartford.com.
Learn about common injuries and treatments in Stacy's Sports Medicine section on our web site.
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Judd's Shoe Review: Nike Free 4.0 Flyknit
(review is adapted from an article by Nike, Inc)
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Think back to being a kid. It is summer and you're running giddily on the sand, making divots and dodging waves. Or you're charging through dewy grass chasing the first fireflies to emerge in the waning dusk. It felt good to run free, unburdened by shoes or socks, connecting with the ground, inciting your senses with texture and temperature. That feeling, those sensory fireworks, fuel the concept of natural motion and Nike's mission to create shoes that place an athlete closer to the ground, more in tune with one's body and innate physical abilities.
"It's all about the feet - it's not about the shoes."
- Nike co-founder Bill Bowerman
Bowerman's fundamental belief that shoes should provide protection and traction but minimal weight and zero distraction guides the design philosophy of natural motion. This approach is seen in flexible Nike Free footwear, first introduced a decade ago to mimic the biomechanics of running barefoot. Nike Free has expanded what a shoe can do for the foot and changed the way shoes are made at Nike.
First came the Nike Cortez, then the Nike Sock Racer (which Ingrid Kristiansen wore when she won the 1986 Boston Marathon). Next was the Nike Air Huarache which had a neoprene upper like a sufer's booties and lacked a structural heel counter - a hallmark of today's Nike Free models - followed by the Nike Air Rift and Nike Air Presto.
In 2002, the first prototypes of the Nike Free 5.0 were introduced. The shoes were designed using advanced sport science technologies such as pressure mapping and motion capture. The outsole was inspired by ice cube trays that segment solid blocks of ice, thereby making it easier to bend the tray. The new kinetic outsole moved organically like the foot and became a driving symbol for natural motion and flexibility.
Research showed that incorporating the Nike Free into training allowed runners to increase strength and muscle growth in the foot and ankle, have greater flexibility in the toes, feet and ankles and provided improved overall balance.
World champion sprinter, Allyson Felix, uses the Nike Free footwear in her training specifically to strengthen her feet: "I really like having that natural movement in my shoes. Everyone's feet are different, so it's great to have a shoe that really moves with you."
Today, the Nike Free continues to be at the heart of Nike Innovation. Technologies such as Nike Flyknit, Flywire and Dri-FIT Touch are all designed to reduce restrictions to movement, promote natural motion, and allow athletes to achieve their unique movement potential. The new Nike Free 4.0 Flyknit lives up to that tradition. Ramp your training and cool factor up a few notches this spring - come on in and check them out!
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Casey's Favs
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It finally feels like summer is on its way! After such a long, cold winter it's time to spruce up your warm weather running wardrobe and treat yourself to some great new pieces. Over 500 new pieces of apparel arrived at the store last week. Here are some of my favorites:
 CW-X Conditioning Wear (Men & Women): Extensive studies show that wearing CW-X results in 26% less energy expenditure than running in regular tights and 36% less energy than running in shorts. That's a huge benefit when you are running long distances!
 The "magic" is CW-X's patented Support Web which brings the hips, knees and ankles in proper alignment and provides a suspension system that reduces impact and work load in both the pull and pull phases of running motion on your quads, hamstrings, calves and core. Additionally, the variable compression facilitates circulation during and after activity, minimizing lactic acid build up so your muscles don't have to work as hard over time and your legs will feel fresher!
Options include the Stabilyx Capri for women (including a colorful new rainbow stitch) and Expert Shorts for both men and women.
 Nike Pro Compression Shorts & Bras (Men & Women): If you're looking for something that's not as compressive as CW-X, but still provides a nice "hug", try the training shorts and bras from Nike. These pieces are favorites among athletes from high school through the Pro's, thanks to coverage and support  they provide. The sweat-wicking stretch fabric makes for an ideal base layer in a skin-tight silhouette that moves with you so you stay comfortable during your workout. Solid black shorts are available for both men (6" inseam) and women (3", 5" & 7" inseams). Women can also choose shorts and bras in fun, colorful prints.  The North Face, Better than Naked Collection (Men & Women): Staffer Brian's favorite apparel! TNF's Better Than Naked apparel is designed for long-distance and ultra runners who don't want to be distracted by sweat-soaked shorts and shirts.  Body-mapped and gender-specific burnout ventilation panels combined with TNF's revolutionary FlashDry technology means super-fast drying time to regulate your body temperature during periods of intense outdoor activity. Stitch-free construction along critical seams will prevent chafing, even when you wear a hydration pack. Plus, each piece is ultra-light (so light that you will feel like you're running naked!).
Available for both men and women in singlets/tanks, short sleeve shirts and shorts of various lengths.  The North Face Stow N Go Bra (Women): Since the beginning of time, women have stashed anything and everything in their bras only to pay the consequences as the items jiggle and travel as you exercise. TNF eliminates this issue by designing a double-layer pocket into the interior center-front panel. This ideal storage location means you can legitimately stash your key, ID, chapstick, money...whatever you like. This standard-style compression bra best suits A/B cups, but can be worn by larger breasted women during lower impact activities.
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Zombie Charge
Saturday, June 14 (Save 30% with code below)
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Zombie Charge is the most authentic zombie-infested 5k mud run with obstacles, trails, mud, swamps and surprises. The fun takes place on Saturday, June 14 at the Suchocki Tree Farm in North Stonington, CT.
This fully immersive zombie experience is like taking part in a Hollywood production - complete with an ongoing storyline that makes Zombie Charge a unique experience, obstacles meant to invigorate and challenge, and lots of fun from the start of the day to the beer and entertainment in our Survivor Village Celebration!
The course is more than an off-road adventure race in wooded trails, corn fields, gravel yards and swamps. It's more than a race with 8-12 obstacles. It's about survival. It's about the apocalypse. It's about being fearless. It gets your heart racing like nothing else can.
As a runner, your mission is to navigate the course and make it to the safe zone with at least one flag remaining. A response team is standing by armed with a zombie antidote known as "NECTAR" if you become infected. All you have to do is make there before it's too late!
If you don't want to be a runner, you can participate as one of our zombies. Undergo the transformation from living to the living dead! Our professional makeup artists will morph you into one of the cannibal corpses that roam the course and plague the perimeters of the safe zone, stealing flags from runners.
Click here to register and use the code "fleetfeet30" to save 30% off the normal runner registration fee. A portion of each registration will be donated to the Southeastern CT Boys and Girls Club.
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Granby Ridge 5k Run/Walk
Saturday, May 17 @ 10am
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 The 6th Annual Granby Ridge 5k Run/Walk is a great race for experienced runners and first timers alike! The mostly flat and very scenic course begins and ends at beautiful East Granby Farms (79 North Main Street). Enjoy refreshments as well as music and a bounce house and children's activities after the race
Registration is $25 for the first adult, $20 for each additional family/team member. Kids ages 5-17 are just $15 and there is a 100 yard dash for kids aged 4 and under for just $2. Race proceeds benefit the East Granby Schools and Community - all participants are asked to bring canned goods to donate to the East Granby Food Panty.
Click here to learn more or to register.
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Farro Salad w/Beets & Pumpkin Seeds
By Aubrey Schulz
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This past weekend I traveled four hours to get together with my college friends. I needed a salad recipe that I could prepare on Friday and would be full of flavor for the Saturday evening BBQ. Enter this grain and veggie salad. The beets and farro cooked simultaneously on the stove on Friday evening, while I was preparing that evening's dinner.
The salad dressing and sunflower seeds came together quickly and smoothly. The hardest part was the clean up and washing all the pans. With the various components prepared and tucked away in their travel containers, assembly on Saturday evening was a breeze. This would be a perfect salad to bring to a Memorial Day potluck.
The salad dressing accompanying this salad is a versatile recipe to have on hand. Here I've used it as a dressing for the salad, but it can be so much more. It's Heidi Swanson's recipe, from her popular blog, 101 Cookbooks. She calls it Magic Sauce because it is so versatile. She uses it in egg dishes, in soups, to slather on meats to be grilled or roasted, baked potatoes, salads and bowls of grains. It's nice to have a jar in the fridge ready to enhance your meal. In my recipe, it made the salad come alive and offer some complex flavors to the salad.
Farro Salad with Beets and Sunflower Seeds
Ingredients:
- 1 bunch of beets
- 1 cup farro
- Lettuce
- Avocado, sliced
- Feta cheese
- ¼ cup pumpkin seeds, raw
Salad dressing:
- ½ cup olive oil
- 1 tsp rosemary leaves
- 1 tsp thyme leaves
- 1 tsp oregano leaves
- 2 tsp paprika
- 2 cloves of garlic, minced
- pinch of red pepper flakes
- ¼ tsp fine grain sea salt
- ½ lemon, juiced
Directions:
- To prepare the salad dressing: gently warm the oil in a skillet over medium-low heat until it is just hot. Remove from heat. While it is heating, gently pound the herbs with a mortar and pestle. Stir the paprika, garlic, red pepper flakes and sea salt into the oil. Add the herbs and lemon juice.
- Beets: Place the scrubbed beets in a saucepan and cover with water. Bring to a boil and reduce to a simmer. Simmer for 45-60 minutes until the beets are fork tender. Cool under running water. Rub the skins off with your fingers.
- Farro: Cook according to package directions. Generally it's about 1 cup farro to 2 cups water with a cooking time of 25-40 minutes. Cool and set aside.
- Pumpkin seeds: Warm a dry skillet over medium low heat. Add the pumpkin seeds and cook for 4-5 minutes, stirring occasionally, paying attention not to let them burn. They will puff up and turn golden when ready. Set aside.
- Just before you are ready to serve the salad, toss the lettuce and farro with a portion of the salad dressing. Sprinkle the beets and avocados over the top of the bowl. Serve the feta cheese and sunflower seeds on the sides as a garnish.
Source: www.101cookbooks.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, in the kitchen, out on the road and in the water! You can reach her at aubrey@getoutnplay.biz
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STORE HOURS:
Mon-Fri: 10-7
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, May 7 @ 6:30pm
Free Foot/Ankle Clinic
w/podiatrist Dr. Rode
RSVP to Stacy
Wed, May 7 @ 6:30pm
Evening Fun Run/Walk
3-5 Casual Miles
All abilities Welcome!
Thurs, May 8 @ 6:30pm
"Urban Track" Workout
@ Riverside Park
All abilities welcome
(details below)
Sat, May 10 @ 9am-12pm
Running Injury Lecture
@Saint Francis Hospital
RSVP & Details HERE
Sat, May 10 @ 9:30-11am
FREE Injury Assessments
by Select Physical Therapy
No Appointment Necessary
Sun, May 11 @ 5:30pm
Yoga for Runners
Bring a Towel, Mat & $15
Wed, May 14
Evening Fun Run
3-5 Casual Miles
All abilities welcome
Thurs, May 15 @ 6:30pm
"Urban Track" Workout
@ Riverside Park
All abilities welcome
(details below)
Wed, May 21 @ 5:30pm
Garmin GPS Clinic
w/Garmin Guru Gary!
Learn how to REALLY use your Garmin - and get a sneak peek of the new Forerunner 15 (GPS + Heartrate + Activity Tracker)
Sat - Mon, May 24-26
Fleet Feet Garage Sale
Save 50-80% off
Shoes, Apparel & Accessories
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FREE Foot & Ankle Assessments
w/podiatrist Dr. Rode
Wed, May 7 @ 6:30pm
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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 podiatrist (and runner!) Dr. Kurt Rode from West Hartford Podiatry. If you have a foot or ankle injury and would like to see Dr. Rode, please email Stacy ASAP to schedule your free consultation as spots are limited.
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FREE Injury Assessments
Sat, May 10 - 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 & 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)
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Wellness Seminar for
Female Athletes
Mon, May 19 @ 6:30pm
at Hartford HealthCare in Farmington - FREE | 
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This special wellness education event hosted by Hartford HealthCare is designed to help female athletes who participate in high-intensity activities like running, biking, triathlons and CrossFit, learn how to overcome common - and women-specific - issues that discourage women from achieving their full athletic potential
The program brings together three experts in cardiology, physical therapy and women's health: Dr. Adam C Steinberg , Dr. Beth Taylor, and Stacey Head PT,WCS,CLT,ATC. All three presenters participate in high exertion athletics and understand what is needed to perform.
Specific topics that will be addressed include muscle imbalances due to weakness and tightness which can lead to bad habits/form when we are injured but don't realize it, cardiovascular health and safety during high exertion activities, and urinary frequency and incontinence.
This free event will take place at the Hartford HealthCare Family Health Center located at 406 Farmington Ave., Farmington, CT. Registration is required.
Please call 860-545-1888 or register online here.
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"Try" Simsbury: Run, Bike, Paddle Adventure Race
Sat, May 18 @ 11am | |
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The town of Simsbury is sponsoring its first annual triathlon (or "try-athlon"). This adventure race will start with an ambitious 3.6 mile "River to Ridge" running/hiking segment, from the banks of Farmington River up a challenging trail that enters Penwood Forest, gains about 400 feet in elevation, circles Lake Louise, and provides lovely views.
The next segment will be an 11.5 mile bicycling course, on country roads and a short segment on the Farmington Valley Greenway. In lieu of swimming, the final component of the race is an approximately two-mile loop on the Farmington River - paddling upstream first and then back, thereby crossing twice under Simsbury's landmark Flower Bridge....a great place for spectators!
After a short sprint to the finish line, Post-race festivities will be waiting, including music, food, drinks, free massages, vendors, and more.
Race organizers encourage participants to bring family and friends. There will be a race packet for family and friends of race participants, filled with discounts and deals from local businesses, where they can enjoy themselves, grab a bite or get some errands done while their athletic loved one is chewing up the course!
Racers can participate as individuals or on relay teams, or in the corporate challenge. Twenty- six contestants will win prizes as first place finishers in their categories. The race will be capped at 250 participants, so register early!
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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 Night "Urban Track"
6:30pm (at Riverside Park)
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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
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Yoga for Runners
Sunday's @ 5:30pm
($15/class)
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Maintaining Mobility
I have all of my athletes working on mobility. It is rather simple and I prescribe a MINIMUM of 5 minutes per day- no days off. You can get any mobility ball; high end ones are nice but a lacrosse ball will work just fine, wands and foam rollers work too.
Get on that ball and roll on it, press it into your muscle, ligament, or tendon. If it hurts to the point where you stop breathing, you need to back off and ease up on the pressure. Move slowly and when you find a "hot spot" or a point that you can clearly feel needs work, hold the ball there and apply pressure. Breathe and it will release and break up fascia adhesions usually in about 30 seconds.
This process can be extremely uncomfortable, but it is efficient and you will feel immediate results. If you have ever had a sports massage or a massage involving active release therapy this is a similar process. In our Fleet Feet Yoga for Runners classes, I typically have my athletes work mobility first, then we move on to carefully modified stretches.
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!
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
Facebook
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Social Media Contest
Prize Drawing: June 3
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Did you know that you can follow Fleet Feet West Hartford on Social Media? Well, you can!
And you may even win some new running gear in the process!
Just complete the 3 easy steps listed below and you will be entered to win a sweet Fleet Feet schwag bag valued at $75!
- Instagram a selfie in the shoes/apparel you purchased at FF and tag us (#ffhartford).
- Tweet "I got FIT @fleetfeetwh"
- Post on our Facebook page "I follow Fleet Feet West Hartford on social media!"
Our first Schwag Bag Drawing will be held on June 3rd so get your pics and tweets in soon! Winner will be announced via Facebook, Instagram, and Twitter (of course!).
Thanks for following!
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Corporate Lunch & Learns
Schedule Yours Today
(Free!)
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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.
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| 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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