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THE EXTRA MILE
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Issue #166
November 4, 2014
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I admit it. I am not ready for winter. I put on a good show those first few chilly mornings, pretending as though I enjoyed the "refreshing" air that numbed my hands and toes, but as the forecasts started featuring morning temperatures in the 30's, I bailed. And not just to a more temperate climate. No, I went to where it's always summer. I escaped to Hawaii.
There is perhaps no sweeter smell, than when the plane doors opened and filled the cabin with lusciously warm, humid air infused with tropical flower goodness. I breathed slow and deep to take it all in. Instantly, winter disappeared - along with the down jacket I was wearing.
The best part about this vacation was that there was no real agenda other than the three R's and the big E: reading, running, relaxing...and eating! While I rented a car, my goal was to travel by foot as much as possible since it's the best way to really explore new environments (read: harder to get really lost which I am apt to do when driving). Running in strange places allows my brain to create a map that highlights places I want to visit later and is the perfect way to really sightsee.
Turns out a lot of folks had the same idea as the roads were packed with runners and walkers. They made it look so easy and effortless which made me think that they all must be fresh off of competing in the Ironman World Championships, because within two minutes, I was a sweating, heaving mess.
Remember the humidity that I embraced when I got off the plane? I wasn't embracing it now. In fact, I was cursing the 71 degree dew point and regretting my decision to not bring Body Glide. Not to mention the sun which was blazing at 7am. I felt like a pig roasting on a spit.
Slow and steady became my mantra. Not only did it give me more time to work on my tan, but many of my favorite vacation moments came courtesy of this gentler pace and the need to take frequent breaks because it was better able to behold the beauty around me.
As I ran along the coast, there was no need for music as the thundering waves and bellowing blowholes created their own soundtrack. Lingering by the water, I was privy to green sea turtles dancing elegantly in the waves, dolphins playing like kids and a geyser of water that shoots nearly 50ft high out of a lava tube. Morning runs featured local surfers perfecting their craft, making it look so easy to slide along a wave and ride its tube - versus later in the day when the tourists were wiping out with style.
By the national gardens, I was enveloped by the heavenly scents of gardenia, jasmine and awapuhi and tempted to pick oranges off the trees for a mid-run snack. The gardens also featured the Ficus trees whose huge roots famously nested dinosaur eggs in the movie Jurassic Park.
Each run was like a feast for my senses - including my taste buds which recovered post-run with melt-in-your-mouth pineapple, mango and longan "dragon eyes" that are so juicy delicious! And just when I thought I couldn't stand the tropical heat and humidity any more, either a cloud would burst above and douse me with soft rain or I would dive into the ocean.
I soak it all in so I can replay the scenes in my mind this winter. When I layer on clothes, I'll pretend like it is sunblock for northerners. When snow seeps into my shoes, I'll imagine that it is warm sand. I'll embrace 20 degree dew points and think of the fierce north wind as a cool tropical breeze. All will be good...until I have to get out from under my warm covers and face reality.
Live Fit,
Steph
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Judd's Shoe Review - Wave Rider 18
|  The long awaited Wave Rider 18 is here! Mizuno has taken consumer feedback to heart and revamped their go-to shoe.
The biggest change from last year's model has to do with the platform. Their newly introduced U4IC foam brings a really light, stable, and fast feel to the Rider 18. Mizuno has also done extensive work on making the upper more streamlined and comfortable.
If you are one of the small portion of people that had to  change out of the Wave Rider 17 because the upper was digging in, folding, or ripping, your problems have been solved! Mizuno quickly realized that they went too far with the seamless overlays. A seamless overlay causes the mesh of the upper to become much stiffer which simply does not work on a really light, thin, mesh. The new engineered mesh used on the Rider 18 is still light and thin, but much more flexible. The overlays are no longer seamless but, in true Mizuno fashion, the fit is so dialed in and anatomically correct that the stitched overlays - on the toe-cap and along the side of the foot - do not pose a problem. The combination of seamless and stitched overlays pose little chance of irritation and only make the shoe .005 oz heavier at most.
Oh, also: Did I mention style? The Wave Rider 18s look super sleek!
Stop on by to try out the new Wave Rider 18! If you are one of those unfortunate few that were displeased with the Wave Rider 17, I promise you the Wave Rider 18 will make you a Mizuno devotee once more! |
| What's New?!! |
It's getting cold out there! Time for some new cold weather gear. Brighten up your run with head wear and gloves from TrailHeads for women. This collection comes in headbands, hats, gloves and neck warmers.  Great prints, cool colors and some of it is reversible! This is a great way to make your early morning "cold" runs more enjoyable! You can be warm AND trendy! 
- 4 way stretch fabric is highly breathable and water resistant.
- Mid-weight fleece wicks moisture away to keep you warm and dry.
- HyperReflect accents provide enhanced visibility.
Cold air? Don't care! We have gear for the guy's too! Saucony gloves, mittens, neckwarmers, skull caps and balaclavas! Great selection in great colors. 
- Wind and water resistant shell coated.
- Soft fleece lining manages moisture and traps the heat.
- Reflective logos for added visibility.
- Extended cuff for warmth and easy layering.
- Magnetic fasteners keeps gloves paired when not in use.
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Winter Training Programs:
WalkFit, 5k, 5Mile, Half & Full Marathon
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T urn up the heat with our winter training programs! We've got a great line-up of programs for all different distances and abilities and an amazing coaching team to keep you motivated through the winter miles!
HALF MARATHON: Starts December 6th
Destination race in Hyannis or the local Colchester Half? You decide! Program is 12-weeks and participants should be able to run/walk 6 miles before the first practice.
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5 MILE: Starts January 3rd
Challenge yourself with the hills of the Bolton 5 Mile road race (and treat yourself to great post-race treats!). Program duration is 10-weeks. Must be able to run/walk a 5k.
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NO BOUNDARIES BEGINNER 5k: Starts January 10/11
Get a jump on your New Year's resolutions and get ready to run the Max O'Hartford 5k (you won't need the luck of the Irish when you train with us!).
Choose between two 10-week sessions: Saturday mornings at 9am or Sunday afternoons at 4pm (or do both for no extra charge!). No experience necessary - couch potatoes welcome!
Info Session: Tuesday, January 6th @ 7pm
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WalkFIT Program: Starts January 10
Walk your way to better health! Join Coach Dotti and her welcoming crew for this enjoyable program that is all about friendship, fresh air and laughter. This 10-week program will train you to walk the Max O'Hartford 5k.
Info Session: Tuesday, January 6th @ 7pm
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Boston Marathon Program: Starts January 11th
This special program in partnership with Adidas includes special VIP perks! The 15-week program is open to Boston qualifiers & charity organization runners, as well as those training for other spring marathons
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Ribollita - A Kale Soup
By Aubrey Schulz
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In my most recent blog post (Potato Broccoli Soup), I touted the convenience and ease of having a large pot of soup on hand for a quick meal of leftovers. Many soups taste better the next day as the flavors have a chance to deepen. Make the soup on Saturday and reheat the leftovers for lunch on Sunday after your chilly morning run.
Ribollita is a Tuscan-style soup made with cannellini beans, day old bread, and kale. With time the bread thickens the soup, in the most appealing way. I've gotten in the habit of tossing the last, leftover, stale quarter of a ciabatta loaf into a freezer bag, where it stays until I'm in need of some homemade croutons or as an ingredient for soup. The sturdiness of the kale holds up well in this soup. After all the Halloween candy, it feels good to have add a deep leafy green into my diet.
Ribollita
Ingredients:
- 3 Tbsp olive oil
- 4 celery stalks, chopped
- 3 carrots, chopped
- 3 medium garlic cloves, chopped
- 1 onion, chopped
- 1 28 oz can crushed tomatoes
- Dash of red pepper flakes
- 2 cups of kale (preferably lacinato kale), chopped
- 14 oz cannellini beans, drained and rinsed, divided
- 8 cups of water
- 1 cup day old bread
- 1 ½ tsp sea salt
- zest of 1 lemon
Directions:
- In a large soup pot, heat the olive oil. Add in celery, carrots, garlic and onion, cooking the vegetables, but avoiding any browning, about 10-15 minutes.
- Stir in the tomatoes and red pepper flakes and simmer for 10 minutes.
- Add the kale, 3 cups of beans and 8 cups of water. Bring to a boil, reduce heat and simmer until the greens are tender, about 15 minutes.
- While the soup is simmering, mash the remaining 1 cup of beans. I like to smash them in a bowl with the bottom of pint glass, or other cup. Tear the bread into bite sized pieces.
- Stir the beans and bread into the soup and cook, stirring occasionally until the bread breaks down and the soup thickens, about 20-30 minutes. Stir in the salt and lemon zest. Serve.
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! Check out her training program for the Shamrock Marathon. 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, Nov 5 @ 6:30pm
Evening Fun Run
3-5 Casual Miles
All Abilities Welcome
Thurs, Nov 6 @ 6:30pm
Track Workout
at Newington High School
All abilities welcome
Sat, Nov 8 @ 9:30-11am
FREE Injury Assessments
w/Select Physical Therapy
No Appt. Necessary
Wed, Nov 12 @ 6:30pm
Evening Fun Run
3-5 Casual Miles
All abilities welcome
Thurs, Nov 13 @ 6:30pm
Track Workout
at Newington High School
All abilities welcome
Sat, Nov 15 @ 9:30-11am
FREE Injury Assessments
by Select Physical Therapy
No Appt. Necessary
Fri, Nov 28 @ 9am
FITnatic Poker Run
Best Poker Hand wins an
autographed shoe from Boston Marathon Champion Meb!
Fri-Sun, Nov 28-30
FITnatic Weekend Sale
Special offers, gifts with purchase
& a spectacular Clearance Sale!
Thurs, Dec 4 @ 5:30pm
FLASH RUN
& Holiday Stroll
(details below)
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FREE Injury Assessments
EVERY Saturday from
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 Saturday from 9:30-11am. 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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FITnatic Weekend:
Run, Shop, Save!
Fri-Sun - Nov 28-30
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We're kicking off the official start of the Holiday Shopping Season with a "poker" fun run on Friday, November 28 @ 8:30am.
Participants will run/walk a 1/2 mile loop as many times as they can in a 45min period. Each time they pass by the store, they will receive a playing card. The runner/walker with the best hand at 9:15am wins a shoe autographed by 2014 Boston Marathon Champion and Olympic silver medalist, Meb Kkeflezighi!
Stick around afterwards for specials on the gear you want, gift-with-purchase and a spectacular clearance sale (a great time to stock up on a second - or third - pair of shoes!). The sale continues all weekend long!
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Similar to a Flash Mob, the Flash Run will begin - seemingly spontaneously - in the middle of West Hartford Center's Annual Holiday Stroll.
After a short practice in the Fleet Feet parking lot at 5:30pm, we will head over to enjoy the holiday cheer on LaSalle with the unknowing Holiday Stroll'ers. When we hear the opening notes of Jingle Bells, we'll whip off our coats to reveal a cool Flash Run tech tee courtesy of our friends at Saucony.
We will then perform a short choreographed workout before taking off for a 1-mile fun run jingling all the way. The run will end with steaming mugs of hot chocolate and marshmallows!
All of this fun is free - but we do need you to RSVP to Michelle by November 15 so we can order the right size shirt for you.
Remember: what makes this successful is the element of surprise so be sure to keep the secret!
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| Wed Night Fun Runs
6:30pm (at the store)
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Join Duncan & a great group of Fleet Feet Friends for a casual fun run each Wednesday 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
Track Workout
6:30pm (Newington High School) | |
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NEW LOCATION!!
Newington 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 Newington High School Track in Newington (605 Williard Ave - park in lot off of Memorial 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 Allison to receive her Weekly Workout email so you can still get your speed-fix in!
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Social Media Fun
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Join us on your favorite social media platform. Learn the latest running news, get motivated, smile and have the chance to win fun prizes by following us on Facebook (FleetFeetWestHartford), Instagram (#ffhartford) and Twitter (@fleetfeetwh).
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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Be Safe, Carry ID
on Your Run or Ride |  | |
Click the logo to customize and order your own Road ID. It's a great gift for the runner or cyclist in your life!
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Extra 25% Off
Clearance
Apparel
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To make room for all the new Winter apparel, we moved all remaining summer and early Fall apparel to a Clearance Rack. Bring this coupon to your hunt for running apparel gold and save an additional 25% off current sale prices.
Coupon is NOT valid on previous purchases or special orders, nor may it be combined with other discounts or coupons, except for your $15 Rewards Certificates.
All sales final.
Go green and show us this coupon on your phone!
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Offer Expires: Sunday, November 9, 2014
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