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"Our greatest glory is not in never falling, but in rising every time we fall." (Confucius)
The pursuit of living fit is not easy. Life throws too many curveballs that prevent us from eating right and exercising every day. The key is to not get frustrated and give up hope. It's never too late to get back on track. And if you are reading this newsletter, know that you have an entire community of people just like you who stand with you, ready to offer support, cheers, hugs - even a kick in the pants!
This summer we are challenging our community to lose a ton of weight. Literally. Two thousand pounds in 12 weeks is a lofty goal, but I have confidence that we will achieve it if we work together because the sum of lots of small successes can be huge.
Ton of Fun kicks off on Thursday, June 19. The program is designed for anyone who wants to learn to make healthy choices - whether those choices relate to food or exercise....or both. Registration is $50, but participants who stick with the program can easily earn their $50 (and more!) back in awesome prizes like Fleet Feet gift certificates. We will celebrate everyone's accomplishments, award prizes and crown the overall weight loss champions on September 6.
Participants may work on their own to lose the weight or take advantage of the tons of support we'll provide including weekly newsletters featuring information from our experts (including Select Physical Therapy, Get Out N'Play and the Hartford Courant), private Facebook group moderated by your coaches, weekly private weigh-ins, group workout opportunities, fun ideas to get your moving, cooking demos, grocery store tours and camaraderie so you don't feel like you are alone.
The program is going to be a ton of fun. Join us!
Be Fit!
Steph
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Stacy's Sports Medicine Corner
Muscle Pulls
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"I think I pulled my muscle, now what?" The dreaded muscle "pull" is an injury that often leaves runners frustrated. Usually (or hopefully!) when a runner feels a pull, they stop running. Depending on how much pain they are in, they might rest for a few days or even a few weeks. What I often hear is that as soon as they start running again, the pain comes right back even though they rested. Why?
To understand why rest isn't always enough, we need to understand what is actually going on in the muscle when a "pull" occurs. A "pull," technically referred to as a muscle strain, is an
overstretching of either the muscle fibers or the tendon. Running on fatigued legs (i.e. not taking enough recovery time after a hard
workout or race) as well as increasing the quantity or intensity of your run by running faster or up hills can quickly tax your
muscles and tendons resulting in a strain that can range from minor with barely any swelling or loss of motion to severe which can include swelling, discoloration, and loss of motion.
There are a few things that you can do to help your body heal from a muscle strain including mobilization, stretching, strengthening and massage. Click here to learn how to utilize these methods to treat and prevent muscle pulls.
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Dr. Wasserlauf from CT Orthopedics Associates
will be hosting our free in-store doctor clinic
on Wednesday, June 4 from 6 - 7pm.
Email Stacy to reserve your appointment.
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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: Newton Gravity III
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Newton Running is known for creating shoes that help improve your running form (even at Mile 26 in the marathon when your body is exhausted) and providing a great balance between fast, light and supportive. It's why triathletes love Newton shoes, and why Newton is the official shoe sponsor of Ironman. In an effort to make their shoes even better and expand their reach beyond the triathlon market, Newton has rolled out big changes to their innovative line of shoes that utilize action/reaction technology (Newton's 3rd Law of Motion) via a unique lug system in the forefoot.
 The changes include adding a fifth lug and re-categorizing their shoes into Point of Power ("POP") levels that range from 1 to 3 with POP1 being the most responsive and performance based and POP3 being the softest and most accommodating for all types of runners and walkers. The addition of the fifth lug creates better stability under the forefoot because it spreads pressure evenly along your five metatarsal bones (essentially there is a lug for each of your toes now) which, in turn, increases the shoe's responsiveness to help you get through the gait cycle more efficiently.
In addition to the fifth lug and POP1 status, Netwon's flagship shoe, the Gravity, also received a nice upper update that features fewer seams, welded overlays (instead of stitched) and a velvety
liner that provides a plush feel. Perfect for those athletes you like to run sock-less! Newton kept the 3mm drop from heel-to-toe to allow for a more natural, relaxed posture, the reverse-loaded lug technology to help maintain your good form even when you are tired during the last miles of a long run and the extra rubber around the heel so the shoe is as durable as ever (some runners get over 1,000 miles/pair).
Several staffers who are Newton fanatics have been wear-testing Newton's new shoes and have noticed the extra "pop" in their step and commented on how it's even easier to achieve the recommended 180 steps/minute cadence which is essential to running efficiently. If you are a classic Newton wearer or are looking for something to help with your form (as a way to get faster or prevent injury), come try out the new Newton series!
Want to really test the new shoes and learn about Newton's Natural Running? Come to our free clinic at the store on Saturday, June 7 at 10am.
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Casey's Favs
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Looks like the warm weather is finally here to stay - finally! Whether you are training for your first 5k, going long or spicing it up with triathlons, make hydration and wearing the proper gear a priority. Check out what's new in store to help you get into the groove this summer.
Zoot Run & Tri Apparel (men & women):
 This brand began 30 years ago in Kona, Hawaii, home of the Ironman World Championships. Zoot builds and perfects their gear to withstand the elements of Kona, as well as every training session leading there. Zoot's Run Apparel integrates IceFil into their fabrics. Crafted with Xylitol and thermal radiation nano technology, IceFil can reduce skin temperature up to 5.4°F and provides UPF 50+ protection. The fabric is super soft and incredibly  comfortable, even during your longest runs. Both the men and women's tops feature mesh panels for increased ventilation and cooling. The women's tanks and tees have great lines for a flattering fit and a fun stripe for added fashion flair that coordinates perfectly with Zoot's sports bra, capris and shorts (ladies - you will love Zoot's wide waistband in their bottoms!).  Zoot's Tri Apparel is high-performance and an industry-best. Sleek lines follow the natural curve of your body so the apparel fits like skin. Premium performance Endura fabric dries quickly and provides sun protection, while mesh panels enhance breathability and comfort. Both men's and women's tri tanks feature deep side pockets for nutrition storage and a dropped back hem for enhanced coverage - even when you are cycling. The women's tank features a built-in bra for streamlined support.  Zoot's performance tri shorts (6" & 8" inseam for women and 8" for men) are #1 in the industry for a reason. The Teksheen BIOwrap hem provides targeted muscle support for increased endurance and reduced damage caused by muscle vibration. The shorts are extremely comfortable and are versatile enough to wear during training and on race day.  Zoot Tri Bags: The answer to "How do I carry all my gear to practice and races AND keep it organized and controlled?" The Ultra Tri Bag has all the bells and whistles you could ever dream of including a molded helmet protection compartment, removable sealed wet/dirty laundry/wetsuit compartment, fleece lined top pocket for sunglasses/iPod and a printed triathlon checklist on the interior of the bag.
The Performance Transition Bag offers the essential features in a smaller size: external mesh helmet/storage stash, lower sealed wet/dirty laundry/wetsuit compartment, printed triathlon checklist on interior and two exterior water bottle pockets. Even if you are not a triathlete, these packs make the perfect gym bags. Hydration:  We are proud to carry UltrAspire hydration packs and bottles thanks to the recommendation of Deb Livingston, an elite ultra-runner, Shenipsit Strider and Soapstone Trail Race Director. UltrAspire believes that the journey of the Ultra-Athlete begins with desire, passion and a compelling need to go beyond the last point of return...and then run even farther. If you supply the aspiration, then UltrAspire will supply the products to keep the perspiration flowing!
 Now in store is a variety of hydration vests including the award-winning Surge and Alpha (noted for the way they hug the body thanks to dual side compression and easy-to-reach pockets with magnetic closures), the minimal
 Spry, the maximal Omega (designed for 100+ mile adventures) and the Kinetic, a bottle vest backpack (the other packs feature bladder reservoirs).
Also in stock is a handheld bottle featuring an adjustable air-mesh strap with pocket to keep your hand ventilated and dry, and the 16oz stem cell straw bottle that fits into the front pocket of your hydration vest and makes drinking oh-so easy.
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Summer Training Programs
WalkFit, 5k, 10k, Half & Full Marathon
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Commit to get fit this summer! Grab a friend or make new ones when you join in one of our summer training programs. We have options for the true beginner through experienced runner - and distances ranging from 5k to the marathon.
Each program features a proven training plan that is safe and effective, organized weekly runs, sweet team tech t-shirt, weekly newsletter, in-store discounts and a team of coaches who will inspire, teach and help you conquer your goal and learn to live healthier. We have a lot of fun along the way and hope you will be a part of it!
Featured Training Program - NU Hartford Marathon:
We've teamed up with the Hartford Marathon Foundation to offer a 16-week training programs this summer for the NU Hartford Marathon on Saturday, October 11th. This program is open to first-time and repeat marathoners alike and welcomes those planning to run a different fall marathon.
The Training Program begins on Sunday, June 22. Participants will have the option to run with the HMF training group on Saturday mornings in Glastonbury or with the Fleet Feet Sports group (coached by the terrific trio of Natalie Carpenter, Kim Marchand and Jeanne Corey) on Sunday's at 7am.
To register for this training program or to learn more click here.
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OTHER PROGRAMS: (click on program name for more info)
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Fleet Feet Racing Team
Info Meeting - Wednesday, May 21 @ 7:15pm
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 The rumors are true! We are forming a Fleet Feet Sports Hartford racing team - and we want you to be a part of it!
The purpose of the club is to bring together a group of adults who are dedicated to running and racing, but who also have an equal dedication to fun and shenanigans. If you like to race and want to be on a team - we invite you to be on ours!
Our racing team is open to anyone aged 18 or older regardless of how far or how fast you can run. Membership dues are $30 - in exchange you will get a sweet Fleet Feet Sports Racing singlet, be invited to special in-store events and tailgate FF-style at races. We will also coordinate weekly runs/workouts so we can get to know each other and train as a team (all practices are optional)...and, of course, socialize.
Additionally, we will also be putting together an Elite Squad" to compete in the Connecticut USATF Grand Prix championship series. If you are a competitive runner and meet at least one of the time standards listed here, you're in!
To sign-up, click here.
Questions? Email Alli, our trusty Team Captain, at events@fleetfeethartford.com or come to our Information Meeting at the store this Wednesday, May 21 at 7:15pm (immediately following the Fun Run).
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Featured Race: Family Running Festival & Burrito 5k - Sat, June 21
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Running fun for the whole family!
Fleet Feet Sports is proud to partner with Asics and the University of Saint Joseph to host the first annual Family Running Festival & Burrito 5k at Hall High School in West Hartford.
The fun kicks off at 8:30am with three races just for kids: 1/2 mile, 1 Mile and 2 Mile. All races are off-road (track and grass) and un-timed. For their $10 entry fee, kids will receive a race t-shirt, bib and finishers reward.
The feature event is the Burrito 5k which will begin at 9:15am (participants may choose the "non-burrito" version of the 5k). If the Burrito 5k option is selected, participants will be required to run/walk 3 miles, eat a Moe's Southwest Grill Burrito, then finish the last 0.1 miles of the course. Your finishing time will include the time it takes you to eat the burrito. If the non-burrito race option is selected, participants will skip the Moe's Burrito station and finish the 5k run/walk regularly.
The 5k course will circumnavigate Hall High School's campus and include both pavement and grass. Due to the off-road portions, baby joggers/strollers are not recommended.
The male and female winners of both the Burrito 5k and the regular 5k will win a pair of Asics running shoes. Additionally, there will be awards for age group winners.
All 5k entrants will receive a fantastic Asics tech-tee (value $25) with their registration, along with post-race snacks. Proceeds from the event will be used to purchase uniforms for the USJ cross country team.
Click here to register the family today!
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Ricotta Egg Salad
By Aubrey Schulz
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Pasta, macaroni and egg salad are common contributions at the Memorial Day picnic. Often heavy with mayonnaise, this version of an egg salad relies on ricotta cheese for its creaminess. Along with the ricotta, a lemony flavor bursts forth with the addition of a gremolata.
Gremolata is the trio of parsley, lemon zest and garlic. It is a good garnish combination to have in your repertoire. In this recipe, it highly flavors the egg salad. Serve this as a salad, on crackers or as the filling for sandwiches for a picnic lunch.
Ricotta Egg Salad
Ingredients:
- ½ cup parsley, finely minced
- 2 Tbsp lemon zest, grated
- 2-3 cloves garlic, minced
- 6 hard boiled eggs, chopped
- ½ tsp salt
- ⅔ ricotta cheese
- Crackers, pita chips or cucumber slices for serving
Directions:
- Combine the parsley, lemon zest, and garlic in a small bowl.
- Place the eggs in a larger bowl and add half the gremolata, salt and ricotta. Mix well.
- Cover tightly and refrigerate until ready to serve.
- Serve the remaining gremolata as garnish.
Yields: 2 cups
Source: Mollie Katzen, Vegetable Heaven
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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
Memorial Day: 10-3
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 21 @ 5:30pm
Garmin GPS Clinic
w/Garmin Guru Gary!
Learn how to REALLY use your Garmin
Wed, May 21 @ 6:30pm
Evening Fun Run/Walk
3-5 Casual Miles
All abilities Welcome!
Wed, May 21 @ 7:15pm
FF Racing Team
Info Meeting
(see article on left column)
Thurs, May 22 @ 6:30pm
"Urban Track" Workout
@ Riverside Park
All abilities welcome
(details below)
Sat, May 24 @ 9:30-11am
FREE Injury Assessments
by Select Physical Therapy
No Appointment Necessary
Sun, May 25 @ 5:30pm
Yoga for Runners
Bring a Towel, Mat & $15
Wed, May 28
Evening Fun Run
& Adidas Sequence Boost
Launch Party
3-5 Casual Miles
All abilities welcome
Thurs, May 29 @ 6:30pm
"Urban Track" Workout
@ Riverside Park
All abilities welcome
(details below)
Sat, May 31 @ 2-5pm
Iron Horse Packet Pick-up
10k is sold out
Spots still left for the
5k & Half Marathon
Wed, June 4 @ 6-7pm
Free Ortho Consults
w/orthopedic surgeon
Dr. Brett Wasserlauf
Sat, June 7 @ 10am
Newton Natural Running
Clinic & Shoe Demos
Free
Sat, June 14 @ 9am
Brooks Glycerin Launch Party
& Superhero Fun Run/Walk
Free Capes & Crepes!
(Details below in left column)
RSVP here
Sun, June 15 @ 10am-3pm
Red Cross Blood Drive
(details below)
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Fleet Feet Sports Customer Experience Survey
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At Fleet Feet Sports, our customers come first, and we value your opinion. We would like to invite you to take part in our 2014 customer experience survey that is being hosted by all 120 Fleet Feet Sports stores across the US.
Your feedback is important to us and we look forward to learning more about what matters most to you and how we can better serve you. The survey will take ~10-15minutes to complete.
Click here to take the survey.
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FREE Injury Assessments
Sat, May 24 - 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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Kids "Run A Muck"
Obstacle Race
Sun, June 1 @ 10a-2p | 
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This exciting 1.2 mile race allows your kids to "Run A Muck" through The Wolcott Children's Forest. They will be challenged by 11 obstacles over the course that includes scaling walls, crawling through the mud, sliding down hills and much more!
Geared for in grades 3-5, this race is no gym class or walk in the park; they will get down and dirty while challenging their physical agility. The race runs in 30 minute slots from 10 am to 2 pm (25 racers per time slot). Register early to choose the time slot that will work best for you Choose what time you want to come have fun!!! 25 racers per time slot.
Sign up online here ASAP since space is limited and registration closes on May 24. Proceeds to benefit indoor recess and school fitness programs at Wolcott Elementary School.
Questions? Please contact the event coordinator, Jennifer Trent, at jennetrent@hotmail.com
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Brooks Supercaper
Fun Run/Walk
Capes, Crepes, Music
& Prizes - FREE!
Sat, June 14 @ 9am | |
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Join us as we celebrate the launch of the Brooks Glycerin 12 with a super morning of FREE and FUN activities for the whole family!
The Glycerin 12 features Brooks' new Super DNA material which provides a super plush ride that is sure to make you feel like a superhero. So it's only natural that we kick off the morning with a Superhero Themed Fun Run/Walk at 9:00am.
We'll provide the capes and cowls, you provide the leg and lung power for a 3 mile loop that begins and ends at the store. Baby joggers are welcome (we can also provide shortcuts if you don't want to go 3 miles...and longcuts for those wanting to go further). We will have Glycerin 12's to try (come early to reserve your pair).
Back at the store, you can enjoy a free homemade crepe from La Petite France's famous crepe cart as well as other superhero foods and pose for photos in front of our fun backdrop. Be sure to share your photo on your Facebook page since the photo with the most likes by Monday morning (June 16) will win a FREE pair of Glycerin 12's!
Purchase any Brooks apparel or shoe item during our Super Brooks Day and you'll get to pop a balloon to reveal a great prize (pint glasses, hats, shirts & FF gift certificates!).
Please follow this link to RSVP for this FREE event.
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Red Cross Blood Drive
**Donors Needed**
Sun, June 15 @ 10a-3p | |
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After last year's Boston Marathon bombings, there was an incredible outpouring of love and self-sacrifice from the running community (read more here). Our personal challenge was this, "How do we make exceptional efforts year round - not just as a response to a tragedy?" We think giving blood regularly is a fabulous option!
We will be hosting a blood drive for the American Red Cross on Father's Day (June 15) from 10am-3pm. To sign-up, please click here and enter "FleetFeet" in the "Find a Blood Drive" search box.
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FREE Doctor Clinic Assessments
w/Orthopedic Surgeon
Dr. Brett Wasserlauf
Wed, June 4 @ 6-7pm
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Fleet Feet is pleased to partner with several of CT's best doctors to offer free in-store monthly doctor clinics. We will be hosting a variety of doctors from different specialties to help keep you running healthy. The doctors will be available for a free 10 minute consultation between 6 - 7pm on the first Wednesday of every month.
This month we are pleased to welcome orthopedic surgeon (and runner!) Dr. Brett Wasserlauf from CT Orthopedic Associates. If you have a injury and would like to see the doctor, please email Stacy ASAP to schedule your free consultation as spots are limited.
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| Wed Night Fun Runs
6:30pm (at the store) |  |
Join Duncan & a great group of Fleet Feet Friends for a casual fun run each Wedensday night at 6:30pm. We go between 3-5 miles (a route for all abilities). All paces, including walkers, are welcome to join us.
It's a great way to meet new friends and running partners.
Meet at the store. Runners are required to wear reflective gear and lights when it's dark (we have gear for you to borrow) so everyone is seen and safe!
Note: Fun Runs are canceled during snow and thunder storms and when roads/sidewalks are too icy and dangerous. Check our Facebook page on Wednesday's for status of run.
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| Thurs 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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