I recently had the pleasure of taking a trip to NYC at the Nike East Headquarters to learn about Nike's exciting new stuff. The Nike Zoom Structure has always been one of Nike's most successful and loved shoes by runners, beginner and Olympic alike, and Nike is using this as a platform to show off their new standard.

 

The first update is the upgrade Dynamic Support frame. This always gave stability when you needed it, but would not be overbearing. For anyone who had a structure 15 or before, it was a really high stability shoe, and the only downside to 

Dynamic Support was that it lost a little stability. With this third frame around the Dynamic Support, it has regained its former glory, and promises to remain a smooth run just like the Structure 16 and 17. 

 

They also changed the Last to the brand new MR-10 last, which we will be seeing in the entire Zoom series in the coming year or two, creating a more consistent fit across the models. 

 

The next innovation is because of Nike's super fancy FlyKnit tech. They take an engineered mesh modeled after the FlyKnit upper to create a shoe that fits all types of feet, is durable, light, and comfy, while remaining at a competitive price. As an added measure to make sure your foot is secure, Nike added their patented, strong-as-steel Flywires around the midfoot. At first glance, they will look different than other shoes featuring this technology. That is because the FlyWires are externally exposed and independent from the mesh, basically making two layers of support and grip on your midfoot. Basically, Houdini couldn't escape. 

 

The Structure is continuing its already sterling reputation with upgrades in stability, fit, comfort, and support around your foot, paving the way for other Nike models to create an unstoppable force of Runners.

The weather forecast is a little up in the air for Saturday's tour de Harford - a little chilly in the morning with mostly cloudy skies with a chance of rain (which can be refreshing if you are running). Temperatures are forecasted to be in the low 60's, but remember the "Runner's Rule" about dressing as if it's 20 degrees warmer than the actual temperature.  

And just because it might be cool and cloudy, doesn't mean you can skip hydrating and replenishing your electrolyte and salt stores since the warm/humid-esque weather can cause premature cramping and fatigue.

When planning your outfit, plan to feel like it is near 80 degrees outside which, for many people, means shorts and either a singlet or short-sleeves. If you don't like being cold at the start, don a pair of arm warmers (either official ones or hand-crafted ones made by cutting off the toes in a tube sock). They keep your arms and hands warm (but your armpits cool!) and can be easily scrunched down to wristbands when you get too warm or stuffed in the waistband of your shorts.

Don't want to waste energy shivering as you wait for the start of the race. Plan on wearing an old pair of sweats that you can toss off right before the start (items are then collected and donated to charity). If you have fans that will be cheering you on, you can always toss your warmer outer layers to them when you see them. If you are worried you might get cold mid-race, have them bring along a long-sleeve tee for you.

Body Glide: Whatever the conditions, Body Glide can prevent chaffing and blisters. Use it anywhere that you anticipate irritation... it can save you some serious pain. Trust us. Stop by our booth to get a nifty tube of "Baby Body Glide" for $1.50 - it's small enough to fit into the key pocket of your shorts in case of emergency during the race.

Nip Guards: Men can avoid discomfort and embarrassing race photos by using these comfortable, specially-designed adhesive pads on their chest. The bonus over regular band-aids is that they also come off painlessly after the run. We will be offering a special two-pack for $2 at our booth.

KT Tape: Great for pre-marathon or during your run, KT Tape also works well for recovery because it helps to increase blood flow and decrease inflammation.

Compression Sleeves/Socks: There is a reason why many Olympic athletes from sprinters to marathoners wear compression - it increases oxygen flow to your muscles which acts like super-fuel for your muscles. They also provide shin and calf support which is really nice around Mile 19. Go with the sleeves if you are particular about your sock. Save 20% on all Zensah compression sleeves and socks at our Expo Booth!

Pace Bands: Stay on pace during your race with these lightweight, reusable silicone wristbands that feature the splits you need to hit to achieve your target time. So much better than tattoos and flimsy paper bands that disintegrate when they get wet from sweat and water stops..

Throwaway Gloves: A pair of $3 "Magic Stretch" gloves will keep your hands warm at the start and can be tossed at a water stop when you warm up. Get yours at our booth!

Nutrition: Carry whatever nutrition you prefer - Gu, Sport Beans, Clif Shot Blocks, Chomps, Swedish Fish... This way you can time your nutrition to your needs, not the race's nutrition stops which can be easy to miss or worse, will give you the flavor you despise! See the next item for the best way to carry said nutrition.

Flip Belt: Such an ingenious product! It looks like a waistband, but thanks to some strategically placed slits, it will carry your phone, keys, nutrition - even a small camera. Pin your race number directly to it to keep your number visible no matter how many layers you have on (or take off) which is important because your official race photo is tagged with your bib number for quick look-up.

Head Cover: A good running hat is essential - it shields your eyes from sun glare, slows the flow of of stinging sweat dripping in your eyes and keeps raindrop off your eyelashes.  Visit our booth to pick up a quality white and black tech hat for $10 or a 26.2 logo'ed hats for $15.   

At Our Booths:

In addition to offering most of the above items at our marathon expo booths, we have also partnered with Skechers to sell their GoRun and GoWalk shoes and nice tech tops for 20% off (see below an extra special incentive to try on a pair of Skechers), Balega Socks (buy 3, get 1 free) and Addaday massage rollers.

Not running? Stop by the expo any way (Thursday and Friday at the XL Center from 11am-7pm) and take advantage of these great specials!

Win Meb Keflezighi's (autographed) Racing Flats:

Both shoes and apparel will be 20% off and all purchases will receive a gift as three tickets for the raffle to win an autographed pair of Meb's racing flats (winner of the 2014 Boston Marathon and Skechers-sponsored athlete). 

Plus, everyone who tries on a pair of shoes in the booth will receive one raffle ticket for the drawing to be held on Race Day.  Be sure to stop by the Skechers' tent in Bushnell Park on Saturday to see if you're the lucky winner! 

To learn more about Functional Movement Screens, Active Release Techniques, or to contact Stacy, check out her website.

Join us for an evening with women who have empowered generations of women to become runners. You will be inspired by Kathrine Switzer, iconic athlete, sports and social advocate, author and Emmy award-winning television commentator. Kathrine is best known for pioneering the official entrance of women into the marathon, beginning in the late 1960's.

Kathrine will be joined by Molly Barker, the founder of Girls on the Run. In 1996, Molly envisioned a world where every girl knows and activates her limitless potential and is free to boldly pursue her dreams. She started the Girls on the Run program with 13 girls in Charlotte, NC. Today, nearly 800,000 girls have been served by the program. Girls on the Run inspires girls to be joyful, healthy and confident using a fun, experience-based curriculum which creatively integrates running.

You'll also hear from Colleen Kelly Alexander. A lifelong athlete, Colleen's body and world were shattered when she was run over by a freight truck in 2011. You will learn about her remarkable recovery, her mission to create positive change and her unbreakable spirit.

Limited Seating. Click here to purchase your tickets for $20 today (light supper included).

Saturday is a big morning in Hartford! Who's ready for the NU Hartford Marathon & Half Marathon? As a nutrition coach I'm frequently asked about what to eat before a race. The meals you eat in the few days leading up to your race can have a big impact or your race day performance. It is important to eat carbohydrates, which will fuel your race, but you want to make sure you don't carb overload.

Bump up your carb intake slightly, by about 10%. Make sure it's carbs you're adding in not just calories. Nobody wants to arrive at the start line bloated, sluggish and overfed. Skip the French fries and pastries and opt for foods like oats, pasta with tomato based sauces and plenty of fruits and veggies. Avoid spicy, unfamiliar and high fiber foods. This will help minimize the risk of gas and bloating. Stick with familiar foods. Nothing new leading up to race day. If possible a home cooked meal is your best bet. You have full control of the ingredients and food preparation. Here's an ideal recipe for the evening before the race. Good luck and happy running!

Pasta with Butternut Squash and Pancetta

Ingredients:

• 1 butternut squash, peeled, deseeded and cut into cubes
• 1 ¾ cup pasta, like rigatoni
• Olive oil
• 1 clove garlic, minced
• 8 oz (or ½ lb) pancetta, diced
• 1 tsp fresh thyme
• 2 Tbsp creme fraiche
• Salt and pepper
• Grated Parmesan to taste

Directions:

1. Fill the bottom of a medium saucepan with about 2 inches of water. Add the steamer basket and the squash on top. Once the water reaches a boil, reduce the heat and steam for about 7-
2. 10 minutes until tender. When done, drain and set aside.
3. Meanwhile bring another pot of water to a boil and cook the pasta according to the directions.
4. Heat the olive oil in a skillet and cook the garlic for 1-2 minutes. Remove the garlic and add it to the squash.
5. Add the pancetta to the frying pan and cook until crisp. Remove with a slotted spoon and allow it to drain on paper towels to soak up some of the fat.
6. Add the butternut squash and garlic to the pan, along with the thyme and cream fraiche and a little black pepper.
7. When the pasta is cooked, reserve a ladle of cooking water and drain the pasta. Add the pasta and cooking water to the skillet and stir to incorporate.
8. Serve it in bowls and top each plate with pancetta, a few thyme leaves and some grated parmesan.

Source: www.gofasterfood.com

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Recover, Relax... 

      Return to Run

• Injury assessments by Select Physical Therapy
• Ice and heat packs
• Massage $1/ minute by Therapeutic Bodyworks
• Active Release and Graston® Technique Treatment Demonstrations by Select Physical Therapy
• Pilates for runners: Power from your core by Pilates West Hartford
• Gift basket & gift card GIVE AWAYS every half hour!

Double your chances of winning a raffle prize by emailing Karleigh at kfeda@selectmedical.com to preregister.  Walk-ins are also welcome though the first 50 attendees will receive a special commemorative memento.

Sponsored by Select Physical Therapy, Therapeutic Bodyworks, Hartford Marathon Foundation and Fleet Feet Sports!

Sponsored by the University of Hartford Men's and Women's Cross Country/Track & Field Teams, the Hawktober 5k is open to everyone including university alumni, students, faculty, staff, parents, friends, and the local community. All proceeds from the event go to support the Men's and Women's Cross Country/Track & Field Teams.

The 5k course loops around the University of Hartford camp - starting and finishing at the Sports Center.  There will awards for the Top 3 men and women overall and in each age group.  Top teams from Fraternities, Sororities and Campus Departments will also receive awards.  

After the race, there will be an Alumni Reception for all XC and track alumni, parents and friends.  

Click here to register.

The National MS Society is on track to scare up a cure for multiple sclerosis! Join The National MS Society, CT Chapter, and Todd Piro, reporter and news anchor with NBC Connecticut, when they host the third annual Run MS: A Spooktacular 5K on Saturday Oct. 25th, at Rentschler Field in East Hartford from 4-6PM. Registration is $25 ($35 day of) and includes:

• Entry into the run
• A complimentary beer tastings courtesy of Hooker Brewery
• Face painting, games and trick-or-treating for the kids
• Live entertainment
• Event t-shirt (free to the first 300 registrants)

The 5K will also feature official timing and division placement. There will be cash prizes for the top two male and female overall runners. Trophies also will be given to the top runner in the following age groups (male and female): 18 and under, 19-29, 30-39, 40-49, 50-59, 60+. Costumes are encouraged and prizes will also be awarded for the scariest, funniest and most creative costumes.

For more information or to register, go to www.ctfightsMS.org or contact Alicia Barrows at (860) 913-2550 ext. 52527 or alicia.barrows@nmss.org.