THE EXTRA MILE

Issue #159

July 29, 2014

Farsightedness

Farsightedness It's funny how conversations evolve. Last week I was talking to Deb Z, a longtime Peep who is participating in our No Boundaries 5k training program. Our conversation started off as many do, lamenting about the weather. I know that I swore back in January that I wouldn't complain about running during the summer, but I forgot how much I hate hot, humid, sticky weather (yech!). Though the return of the Polar Vortex this week has been wonderful!

If I thought running in tropical conditions was bad, Deb said to imagine doing it with Pink Eye. Not only was her eye itchy and scratchy, but she couldn't wear her contact lenses. Instead, she dug out her old glasses so she could attempt to see only to deal with them fogging up and slipping off her nose. Not fun. At all.

Our conversation segued into our worsening eyesight and need for stronger prescriptions and (horrors!) bifocals and readers! The sad part is that the more we rely on optical assistance, the weaker our eyes have become. It was then Deb remembered something a local guide once told her when she was adventuring through Patagonia.

As they were hiking, he instructed her to look into the distance to see an animal. Deb squinted but couldn't make out anything until someone handed her binoculars. The guide scolded her and said that it was shameful that "Western eyes are unable to see far anymore."

Maybe it was the fact that we were standing in a running store surrounded by sweaty runners who successfully completed their training runs, but the guide's words held more meaning to me than the loss of being able to see distant objects clearly. Instead, I thought of how runners need to be farsighted in their training.

Unless you are in fantastic shape, once you set your sights on a race or goal event, there is much training to be done including building your foundation and then sharpening your workouts with core work, speed drills, hills and long slow runs that teach your body to carry on even when you are depleted and your brain says uncle. Many times you don't see the fruits of your labors for many weeks.

It can be demoralizing and difficult to muster the energy and willpower to carry on with training. But we runners must be farsighted. We must believe that our distant dream will become reality, otherwise we will give-up and never achieve our goal.

I got a taste of this lesson on my run this morning. After what seemed like a lifetime of miserable slogs disguised as runs, I finally felt strong - even clocking a few miles at a full minute per mile faster than my pace these past few weeks. All those slow runs in the short term paid off and I believed that, once again, I am a runner!

Live Fit,

Steph

Judd's Shoe Review: Nike Zoom Elite 7

Speedsters rejoice - the Nike Zoom Elite 7 has finally arrived! This shoe provides the perfect balance of lightweight, responsiveness and cushioning thanks to a complete redesign that keeps it on the cutting edge of running.

For this update, Nike turned to their elite runners like Evan Jager, Matt Tegenkamp and Shalane Flanigan, since the shoe has been so pivotal in their success. These elite athletes threw themselves headlong into the design and development of the last few iterations. They gave input, tested versions, and made recommendations.

Nike Zoom Elite - Men For the Air Zoom Elite 7, they asked for a lower profile, so Nike dropped the heel-to-toe offset to 8mm. They wanted to run fast-paced workouts in it, so Nike put ultra-responsive Zoom Air cushioning in the forefoot. They demanded the kind of comfort and support that can withstand 100-mile weeks, so Nike gave the nearly seamless interior lots of breathable mesh, and cradled the foot with Flywire cables. And they wanted it all to be as light as possible, so Nike crammed all that goodness into a package weighing 9.6 ounces for a men's size 10- making it the lightest Elite ever.

In all, Nike experimented with 116 revisions of the shoe, and having their runners total 22,933 miles of testing. They even test six totally different outsoles to ensure that the shoe had the absolute best grip for the lightest weight and most snappy toe-off they could find.

If you want to train fast, but also want the benefit of the supremely cushioned, forefoot driven shoe to wear during tempo runs and workouts (I'm talking to you racing team members!), come try out the new Nike Zoom Elite 7 in all of its glory!

Nike Zoom Elite - Women

Casey's Favs

Are you feeling that summertime slump? Getting back into training and need an extra incentive? Well lucky for you we have some sweet new products in store! Whether you're looking for new ways to hydrate, a running knick-knack, or just something silly we've got it - take a look!

Sock Guy Socks (Men & Women): A dozen new styles + all your favorites are in-stock now! Sock Guy advertises their socks as "the most comfortable socks you'll ever wear", but I like to say they are the funkiest socks you'll ever wear! The socks are designed by award-winning artists and feature unique graphics that capture cool up-to-the-minute trends and designs. The perfect pick-me-up for your running mate!

Greeting Cards: Go old-school and surprise your runner with a card mailed the old-fashioned way! Celebrate a milestone race, their birthday or choose a card without a message so you can write your own. Go ahead - make their day!

Run CT Medal Display: Time to put those hard-earned race medals on display! This distinctive display is made from hand-forged steel and features a "Run Connecticut" graphic that is perfect for showing off your hometown pride - or gift it to an out-of-state friend who traveled to CT for a race. Showcase one special medal, or stack multiple medals!

Fitletic Hydration Belt: The perfect hydration belt for the new runner or anyone who wants a low-profile option. This belt has everything you need: water-resistant neoprene pocket for phone and essentials, interior pocket to secure ID/cash, two exterior energy gel loops, race bib toggles, high visibility reflectors and best of all sticky silicone grippers that keep the belt in place even when you sprint! Fitletic's ergonomic design contours to your body to eliminate bounce and is best worn facing front so you have easy, single-handed access of bottles and pocket.

GU Energy Gel Summer Value Pack: The best of both Gu's as regular Gu gel & Roctane unite in a convenient bundle! Not all workouts are the same which means you need fuel options. Regular GU Energy Gel is an excellent every day gel, your mainstay energy source for all pursuits, while the added Amino Acids in Roctane make it perfect for intense training, endurance efforts and race day. This new Value Package includes 18 packets of energy gels including new flavors and long-time favorites - all for just $20! Limited supply available so get yours before they're gone!

Grit 'N Wit 5k

Saturday, August 23 at Keeney Park

Get ready for an event that challenges your legs, lungs...and brain! Grit 'N Wit is not a typical obstacle race. No way! This crazy event combines mental challenges and mind puzzles with physical obstacles. Use your quick wit to solve the mind puzzles and you'll be rewarded with shorter walls to climb and fewer obstacles to overcome!

There are 18 mental and physical obstacles in all strewn about a 3 mile course through the fields and trails of Keeney Park in Hartford. You are encouraged to form a team with your friends (the bigger the team, the more brain power you should have!). The largest pre-registered team will earn themselves a sweet tent to use as base camp on race day.

Participation fee includes a t-shirt, finisher swag, and complimentary beer (for those aged 21+) from Half Full Brewery. A portion of the proceeds (as well as all beer sales) will benefit the Friends of Jaclyn Foundation which is committed to improving the lives of children and families battling pediatric brain tumors.

Click here to register - enter the promo code FFHARTFORD to save 30%!

Kids Triathlon Camp & Race

Camp (Aug 4-8); Race (Aug 9)

Ages 6-13

Give your kids a fun challenge that will get them moving in the water, on their bikes and on the road! Campers will work on the skills necessary to do a triathlon, how to train for a race, and good eating and fitness habits.

The race will feature different distances appropriate for ages 6 - 13. This program includes entry for triathlon on Saturday August 9. Please bring bike, helmet, water bottle, swimsuit, towel, sunscreen and healthy snack.

Camp runs August 4-8th, 9:30-12:30 p.m. at Eisenhower Park in West Hartford. Kids/families are welcome to join us for the race on Saturday morning, August 9th, without participating in the camp.

For more detailed information and to register for camp or the race, go to ttne.us/kids.

Yellow Bean & Radish Salad

By Aubrey Schulz

Now's the time to enjoy summer's produce at its peak freshness. Some days I'm looking for a way to prepare fresh veggies with just a touch of something different, in a way that doesn't mask the true taste of the food. When I'm looking for variety beyond a chopped salad tossed with vinegar, oil, salt and pepper, this salad with its creamy buttermilk dressing provides the solution.

The first time I made this I used regular yogurt. While tasty, its consistency was too thin and didn't coat the veggies like Greek yogurt will. Using regular milk and vinegar, you can skip a special trip to the store just to buy a carton of buttermilk. (Here's how - http://www.thekitchn.com/how-to-make-a-quick-easy-buttermilk-substitute-cooking-lessons-from-the-kitchn-185757). You can also make this salad several hours in advance and sprinkle on the blue cheese just before serving.

Yellow Bean and Radish Salad

Ingredients:

� cup buttermilk
� cup Greek yogurt
2 Tbsp fresh parsley, finely chopped
1 � Tbsp lemon juice
1 Tbsp finely chopped shallots
1 � tsp Dijon mustard
� tsp salt
1 lb yellow beans
� cup radishes, thinly sliced
1 Tbsp olive oil
� cup crumbled blue cheese
� tsp freshly ground pepper

Directions:

Combine the first 7 ingredients in a jar or small bowl to make the dressing.
Bring a large pot of water to boil. Add the beans and cook for 5 minutes, blanching the beans. Drain and plunge into ice water (to stop the cooking) and drain.
Combine beans, radishes and olive oil together in a large bowl, tossing to coat. Drizzle with buttermilk dressing. Top with blue cheese and pepper.

Source: Cooking Light Magazine

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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

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, July 30 @ 5-7pm

FREE Injury Assessments

by Select Physical Therapy

No Appt Necessary

Wed, July 30 @ 6:30pm

Think, Drink & Run

w/Balega socks

Run + Balega Trivia Contest

+ Beer = FUN!!

3-5 Casual Miles

All Abilities Welcome

Thurs, July 31 @ 6:30pm

Track Workout &

"Running in the Dark"

Fundraiser for Achilles Intl

at Conard High School

All abilities welcome

Prizes for winning relay teams!

(details below)

Sat, Aug 2 @ 9:30-11am

FREE Injury Assessments

by Select Physical Therapy

No Appointment Necessary

Wed, Aug 6 @ 5-7pm

FREE Injury Assessments

by Select Physical Therapy

No Appt. Necessary

Wed, Aug 6 @ 6:30pm

Evening Fun Run

3-5 Casual Miles

All abilities welcome

Thurs, Aug 7 @ 6:30pm

Track Workout

at Conard High School

All abilities welcome

Sat, Aug 23 @ 9:30-11:30am

Performance Running Clinic

w/Select PT, Fleet Feet, Fast Lane Performance Sports & Dr. Bissell

at CT Sport & Fitness in G'bury

FREE!

(details below)

FREE Injury Assessments

Sat, Aug 2 - 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)

"Run in the Dark"

Fundraiser for Achilles International

Thurs, July 31 @ 6:30pm

(Conard HS Track)

Come participate in our weekly Thursday Track Workout...with a twist! After the workout (which is tailored for everyone's individual abilities), participants will hear from experienced guides and disabled and visually impaired athletes who are members of Achilles International's CT Chapter. Learn what athletes need and how guides support them so they can safely participate in athletic events.

Then, everyone will be divided into teams of four for a unique Mile Relay where each team member must run one lap blindfolded to experience some of what an athlete with a visual impairment faces out on the course and one lap as a Guide. Top three teams will win a prize donated by New Balance!

Price of admission is a $10 donation to the Achilles CT Chapter, a not-for-profit organization that partners able-bodied athletes with disabled athletes in mainstream events, such as road races and triathlons. Learn more at www.achillesct.org.

Please RSVP to Alli at events@fleetfeethartford.com.

Performance Running

Clinic - FREE

Aug 23 @ 9:30-11:30am

(at CT Sports & Fitness in Glastonbury)

Fleet Feet Sports is teaming up with Select Physical Therapy to host a performance clinic that is appropriate for both new and experienced runners and triathletes who are looking for ways/tools to improve their performance and stay healthy.

Orthopedic surgeon, Dr. Scott Bissell, will lead off the clinic by presenting on common running injuries related to the hip. Afterwards, Fast Lane Performance Sports founder and coach, Gino Caro will lead participants through agility, and speed drills designed to complement distance training, Fleet Feet Sports will lead a Good Form Running Clinic to teach you to run more efficiently and Select PT will be offering injury assessments and further education on preventing common running injuries.

Come prepared to sweat!

All attendees will get a Select PT VIP card entitling them to discounts such as 20% off Dart

fish Analysis as well as a chance to win a $50 gift card to Fleet Feet Sports!

This clinic is limited to 30 runners. Please e-mail your name and phone number to Skylar Miers to claim your spot. Also, let Skylar know if you would like to have an official Dartfish Gait Analysis performed at the clinic (your VIP card will entitle you to 20% off).

The Little Things for

Cancer Fundraiser

$1 Donation Requested

Fleet Feet Peep, Kathleen Lafferty is running the Marine Corps Marathon this fall to raise money for The Little Things for Cancer (TLT4C). To kick start her fundraising, she is hosting a virtual fundraiser on August 1. Her goal is to get 1,500 people to donate $1 which will, in turn, be donated to TLT4C. When she reaches her goal, Kathleen will draw the names of two lucky donors. One will win a gift certificate to Fleet Feet Sports and the other will win a free half-hour chair massage.

Click here to donate and learn more about why TLT4C is so important to Kathleen.

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
Track Workout
6:30pm
(Conard High School)

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

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!"

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!)

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

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!

20%

Off

Shirt + Shorts

Your summer training is paying off - now it's time to look as good as you feel! With this coupon, save 20% off a new running outfit consisting of a top (shirt or singlet) and shorts of your choice. You may mix-and-match brands and sizes.

Offer not valid on previous purchases, special orders or with other discounts (except your $15 Rewards Certificate - you CAN use that).

Go green and show us this coupon on your phone!

Offer Expires: Sunday, August 3, 2014