Be The Movement

THE EXTRA MILE

Issue #157

 

 July 1, 2014

"4th of July" Apparel Sale - Now Thru Sunday!

Save $5     Save $10!       Save $20
 
             Save $5 on                          Save $10 on                              Save $20 on
       1 Piece of Apparel              2 Pieces of Apparel                3 Pieces of Apparel

NOT Valid on bras, hats, socks or previous purchases

May NOT be combined with other discounts or coupons

Sale ends Sunday, July 6, 2014

Believe
I Believe
Image created by Mat Helme

One of my favorite books growing up was "The Little Engine that Could".  I loved that little blue engine who took on the monumental challenge of pulling a long train full of toys and food up a mountain after the bigger engines failed to do it. 

 

As a little kid it is hard to separate fiction from reality, so I developed a healthy sense of optimism and the idea that nothing is impossible - you just need to keep trying.  Still to this day, when the going gets tough (especially when I'm running up a big hill), the little blue engine inside me awakes and starts to chant "I think I can. I think I can." 

 

Believing in yourself is a powerful force, but that power is amplified when others believe in you too.  The US men's national soccer team is proof of that as players and fans have united and rallied under the battle cry of "I Believe That We Will Win" to survive the "Round of Death" and make it into the Round of 16.  I get goose bumps every time I hear the chant.

 

I got more goose bumps last week when New Balance announced that it had selected us to receive a $3,000 grant to help disabled athletes compete in the NU Hartford Marathon this October as part of our work with Achilles International and the Hospital for Special Care.  It is such an honor to help these athletes who have not let their disabilities like being blind, deaf, paralyzed or an amputee hold them back.  They have believed in themselves.  With this grant, we can show that we believe in them too. 

 

We all have hurdles and struggles to overcome in order to live fit and get moving on a daily basis - especially in the summer's heat and humidity.  But you must channel your inner little blue engine and think you can.  You must believe in yourself and know that all of us at Fleet Feet believe in you.  And when you need a little extra motivation to get going, just play this video...or come run with us!  

 

Go USA!

Steph

Adaptive Sports Team Recruitment Party!

July 18 @ 7pm

Hospital for Special Care We are proud to join Hanger Prosthetics in support the Hospital for Special Care's Adaptive Sports Program athletes in their quest to conquer the NU Hartford Marathon.  But we need your help to make our partnership a success!

 

The program has wheelchair and hand cycle racers, as well as runners who have lost a limb and will be running with special prosthetic devices.  We are seeking bicyclists to ride with participants in the half marathon and 5k races, and runners to train with (and run) with younger 5k wheelchair racers. 

 

Wheelchair Athlete If you would like to become part of our team, please attend our Recruitment Party on July 18.  You will meet some of the athletes and learn how you can add value to your summer by training with these remarkable athletes and then accompanying them as they race on October 11th. 

Stacy's Sports Medicine Corner

Summer Hydration

Stacy Provencher

Summer running is essential for fall races, but can be tough when the heat and humidity come into play. Have you ever found yourself working a lot harder at a pace that is usually pretty easy for you? Does your heart rate increase outside of your comfort zone? Do you find that your performance suffers in the heat? If you answered yes to any of these questions, you might not be hydrating enough before, during, and after your runs.

 

One of the most common mistakes runners make is not hydrating enough during their run. Even experienced runners can fall victim to improper hydration. In fact, sometimes they are the worst culprits! Everyone has their own personal, seemingly arbitrary limit of how long their run needs to be in order for them to carry water. They might think, "I am just going for an hour, I don't need water." They might be used to doing 90 minute or 2 hour runs without a problem. Add in some heat and humidity, and now the need for water increases.

 

Hot Runner The effects of dehydration can not only be annoying in that your performance is going to suffer and you are not going to feel great on your run, they can also be dangerous. The function of water in our body is extremely important in helping our muscles, brains, and internal organs work properly. Water also makes up a good portion of our blood. When we sweat out too much water, it decreases blood volume, which can be detrimental to our body's natural method of cooling itself (sweat & evaporation). The less blood volume we have, the harder the heart has to work (increased heart rate) to enable the body to perform at a level that is usually comfortable.

 

Dehydration is cumulative, meaning that if you don't properly rehydrate after your run on Monday, you will begin Tuesday's run already dehydrated. The more you sweat during that Tuesday run, the more dehydrated you become, setting you up for more problems on Wednesday, and so on.

 

Click here to read the symptoms of dehydration and hydration on-the-run guidelines.

-----------------------------------------------------------------------

 

Dr. Rode from West Hartford Podiatry

will be hosting our free in-store doctor clinic

on Wednesday, July 2 from 6 - 7pm.

 

Email Casey to reserve your appointment. 

           
----------------------------------------------------------------------

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 [email protected].

 

Learn about common injuries and treatments in Stacy's Sports Medicine section on our web site.
Judd's Shoe Review:  Saucony Ride 7

Andrew Judd

The Dark Horse of running has just been updated. While not heavily advertised, the Saucony Ride is one of our go-to shoes here at Fleet Feet Hartford.  We love how it fits and feels.  We love that underneath its simplistic exterior, there lies some of Saucony's best technology at a price that is nearly $50 less than its counterparts. 

 

Saucony Ride 7 - Men The newly arrived Ride 7 features a completely redesigned platform, with the exception of its PowerGrid cushioning system which provides a cushy, lightweight ride than traditional EVA foams.  The outsole has been re-engineered to enable perfect flex in the places that matter so the shoe doesn't get in the way of your running, but still has plenty of road protection thanks to a newly designed SRC impact zone.  The zone now features more of Saucony's special SRC material so the initial shock of footstrike is mitigated which reduces muscle vibration so you can run stronger longer. 

 

Saucony Ride 7- Women

The other major update is the removal of the Torsion Shank in the mid-foot that kept your foot stable during longer runs. By removing the shank, the shoe becomes more flexible and less invasive during your stride.  It also lightens the shoe weight overall.  For those who need a touch of stability (especially late in your run when your stride gets a little sloppy), strategically placed "pods" on that inside of the foot provide the guidance you need.  

 

The Ride has been the go-to shoe for countless runners for years, and with this new update, you will be psyched to get out there and run even more! 

Casey's Favs

After this past winter, there are so many good things about running in the summer! It stays lighter longer, you develop a sweet watch and/or sock tan, and you can avoid the dreaded treadmill! Here are some of our staffer's favorite summer must-haves:

Tifosi Sunglasses Tifosi Sunglasses: "Because it's bright out there, you have to protect your eyes now so you don't develop any harmful effects later in life!"  Plus they make you look cool.   - Duncan

 

 

Garmin 220

Garmin 220: "During the summer I like to run along the beach and try out new, unfamiliar routes. My GPS watch helps me track mileage and pace."  - Katie 

 

 

Nike Breeze Tank Nike Breeze Tank: "Because it's featherlight, you feel like you have nothing on!"  As an added bonus, the relaxed fit looks great on all body types. - Caitlin

 

Running Hats

 

Running Hat: "To better keep the sun out of my eyes and plow my way through branches on the trails. Plus it gives extra head protection from 

                        ticks and spiders! - Zach

 

UltrAspire Pocket

 

UltrAspire Isomeric Pocket Handheld: "Because the heat makes me thirsty and I hate that feeling!  Plus, when I'm out on trails I tend to get a little turned around (errr, lost) so it's always a safer bet to have some water handy". - Casey

Half Marathon Training Programs

Starts Saturday, July 26 @ 8am

Marathon Training

NU Hartford Marathon

 

 

The half marathon is the perfect distance - and the NU Hartford Half Marathon course is one of the best around as it weaves its way through West Hartford including a jaunt through Elizabeth Park (not to mention an awesome Fleet Feet Cheer Zone at the halfway point). This 12-week program is appropriate for those who have completed at least a 10k and can run/walk 6 miles at a 12:00 mile pace or better. 

 

While the program will officially target the NU Hartford Half Marathon On Saturday, October 11, but those wanting to do another fall race are welcome to join in the fun

 

Click here to learn more or register online.  Registration fee is $125 (does NOT include race entry fee - but it does include awesome coaches, perks and a cool tech tee).

 

Register Online

Crunchy Napa Cabbage Salad

By Aubrey Schulz 

Get Out N' Play Logo

I imagine you've had the Napa cabbage salad with crushed ramen noodles soaked in butter, along with sesame seeds. Perusing through the recipes online, one version called for ⅓ cup butter and � cup of sugar! Some dressings were oil, sugar, salt and the ramen spice packet. I'll try not to judge your food, but that just sounds frightening to me.

 

In this recipe, we switch up the classic recipe a wee bit. For starters, the recipe is topped with toasted quinoa. I know it sounds strange, but this quickly assembled, crunchy trio of quinoa, almonds and a dash of salt has been making its appearance on all my salads this week. Try it on top of a simple farm fresh greens salad. The dressing, has some similar elements, like sesame oil, but also the addition of an orange for some added acidity and sweetness. This is a great pot luck salad for the 4th of July. Just be sure to add the quinoa almond crunch right before serving.

 

Crunchy Napa Cabbage Salad

 

Ingredients:

  • � cup quinoa
  • � cup slivered almonds
  • � tsp coconut oil
  • Large head of napa cabbage, thinly sliced
  • 3-4 scallions, sliced white and green sections
  • 3-4 Tbsp orange juice, fresh squeezed
  • orange zest
  • 1 tsp dijon mustard
  • 1 small shallot (or a portion for less onion flavor)
  • 3 Tbsp cider vinegar
  • 2 Tbsp olive oil
  • 1 Tbsp sesame oil
  • Salt and Pepper to taste

 

Directions:

  1. Heat the coconut oil in a small skillet. Add the dried, uncooked quinoa and almonds to the skillet. Cook for 5-8 minutes, stirring occasionally, until golden. Remove from heat and sprinkle with salt. Mix well.
  2. Combine the orange, zest, mustard, shallot, vinegar and olive together in a small jar. Use a stick blender to create a smooth blend of ingredients. A food processor will also work. Add salt and pepper to taste.
  3. Combine the Napa cabbage and scallions in a large salad bowl. Toss with some of the dressing, saving the rest for another use.
  4. Sprinkle the quinoa almond crunch on top when ready to serve.

 

Adapted from: Holcomb Farms Simply Fresh blog

 ------------------------------------------------------------------------

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 [email protected]
Ton of Fun Update - WOW!!
Ton of Fun
Over 100 people committed to get moving, eat healthier and help Hartford lose 2,000 pounds this summer as part of our Ton of Fun Program.  

The group weighed at a total of 22,114 pounds.  After the first week, we lost 472.5 pounds.
WOW!!  
 
We've got 11 more weeks to lose 1,527.5 pounds - we CAN do this!!

 

STORE HOURS:

 

Mon-Fri: 10-7

Sat: 10-5:30

Sun: 12-5

 

CLOSED Friday JULY 4

 

Phone: 860-233-8077

www.fleetfeethartford.com

 

EVENT CALENDAR

 

All events are at Fleet Feet Sports unless otherwise noted.

Wed, July 2 @ 5-7pm

FREE Injury Assessments

by Select Physical Therapy

No Appt Necessary

 

Wed, July 2 @ 6-7pm

Monthly In-Store Dr. Clinic

w/Dr. Rode (podiatrist)

RSVP to Casey

(details below)

 

Wed, July 2 @ 6:30pm

Evening Fun Run/Walk

3-5 Casual Miles

All Abilities Welcome

 

Thurs, July 3 @ 6:30pm

Track Workout

at Conard High School

All abilities welcome

(details below)

 

Sat, July 5 @ 9:30-11am

FREE Injury Assessments

by Select Physical Therapy

No Appointment Necessary

 

Wed, July 9 @ 5-7pm

FREE Injury Assessments

by Select Physical Therapy

No Appt. Necessary

 

Wed, July 9 @ 6:30pm

Evening Fun Run

3-5 Casual Miles

All abilities welcome

 

Thurs, July 10 @ 6:30pm

Track Workout

at Conard High School

All abilities welcome

(details below)

 

Fri, July 11 @ 4-6pm

Packet Pick-up for

Red Dress Run 5k

Show Your Bib & 10% of 

your purchase will be 

donated to HMF!

 

Fri, July 11 @ 4 & 5:30pm

REAL Talk for

Women Runners

FREE Seminar

(details below)

FREE Injury Assessments

Sat, July 5 - 9:30-11am

EVERY Wed (5-7pm) 

Select PT Hotline

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 from 9:30-11am and EVERY Wednesday from 5-7pm.  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 Doctor Clinic
Wed, July 2 @ 6-7pm
Free MD Consultation

 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.

 

Our next clinic is Wed, July 2 and will feature Podiatrist (and runner!) Dr Kurt Rode from West Hartford Podiatry.

 

If you have a injury and would like to see the doctor, please email Casey ASAP to schedule your free consultation as spots are limited.

Free Seminar:

REAL TALK for Women Runners

FRI, July 11 - 4p & 5:30p

(at Fleet Feet Sports)

Red Dress Run

On the eve of the Red Dress Run (a women's-only run through Elizabeth Park in support of heart health), the Hartford Marathon Foundation will be teaming up with the experts at Hartford Hospital to host a girls-only gathering not to be missed. Learn how exercise, age and health of high endurance women athletes interact and ask the experts questions at the Red Dress Run REAL TALK.

From common concerns to sensitive topics, REAL TALK will cover:

  • Obstacles to participating in high endurance exercise
  • Cardiovascular benefits and risks of endurance training and racing
  • Physical therapy for injury prevention and treatment
  • How to address types of pelvic floor disorders or bladder conditions associated with women, hormones, pregnancy and menopause

This free one-hour seminar will be offered at 4pm and 5:30pm.  Wine and chocolate will be served and Fleet Feet Sports will be giving away a Sports Bra Prize Pack to one lucky attendee at each seminar.

 

Women registered for the Red Dress Run 5k will also be able to pick-up their race packet at the store before the seminars.

Featured Races:

Summer XC & Track Series

(Various Dates - Free... or nearly Free!)

Summer Runs

Cross country courses & track meets aren't just for high schoolers, they are perfect for adults and kids of all ages.  Grab your singlet, favorite pair of split shorts and some sunglasses & have some fun this summer! 

 

*********

The Bolton XC Series races are held every Wednesday evening from June 25 through August 6. They are perfect for the whole family as well as both new runners and competitive long-time runners.

 

The races are held at the Bolton Heritage Farm (aka Rose Farm).  There is a toddler 100m race at 6pm (free), kids' mile at 6:10pm ($2) and a 2.4 mile race for adults and kids at 6:30pm ($3).  The max family charge for one night is $10. All races are off-road (no traffic!) and all profits support the Bolton High School Track Team. Prizes will be awarded at the end of the series.  For more info, click here

 

********

 

The Newington Park & Rec Dept will host their FREE fun runs on the cross country trails at John Wallace Middle School in Newington every Wednesday at 6:30pm beginning on July 9 through August 13.  There will be both a 5k (3.1 miles) and a shorter 3k (about 2 miles) course.  Ribbons are awarded to all finishers and some lucky runners will receive fun prizes donated by Fleet Feet Sports. 

 

These runs are hosted in honor of Mr. Frank O'Rourke who was a longtime Newington High School XC Coach.  Participants under 18 years old must be accompanied by a parent or guardian who needs to sign the program waiver.   For more info, email Jay Krusell at

 [email protected].

 

********

Track more your style?  The Haddam-Killingworth Recreation Department is sponsoring three FREE all-comer track meets this summer (August 5, 13 & 21 - 6:30pm at the HK High School track).  These "Beat the Heat" track meets are low-key opportunities to compete against your friends and neighbors in a fun environment. 

 

Each meet will feature different races and field events (see this flyer for details) and you can enter as many events as you like.  All events are free and open to those 8 years and older.


Wed Night Fun Runs
6:30pm (at the store) 
Fun Run Crowd

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
Track Workout
6:30pm  
(Conard High School) 
Track Workout
Do you feel the need for speed?  Or maybe your workout routine needs a little spice? 

Join us each Thursday at 6:30pm at the Conard High School Track in West Hartford (110 Beachwood Rd) for a fun track workout that caters to both beginners and more experienced runners.  

Don't be intimidated by the name.  These workouts are designed for runners of ALL abilities. We regularly have 50-70 people whose paces range from 5-12 min/mile.  The goal is to help you get stronger and faster...while having fun and meeting some great fellow runners. 

Can't make it to the workout? Email Brian to receive his Weekly Workout email so you can still get your speed-fix in!

  Social Media Contest

Winner Selected Aug 12

Social Media

 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!  

  1. Instagram a selfie in the shoes/apparel you purchased at FF and tag us (#ffhartford)
  2. Tweet "I got FIT
    @fleetfeetwh
  3. Post on our Facebook page "I follow Fleet Feet West Hartford on social media!"

Winner will be announced in the August 12th newsletter and via Facebook, Instagram, and Twitter (of course!).

 

Thanks for following!

  Corporate Lunch & Learns

Schedule Yours Today

(Free!)

Lunch & Learn

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.

Return Policy
Save $15!
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!
Join Our Mailing List