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THE EXTRA MILE
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Issue #167
November 18, 2014
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 Good news! The latest long-term weather outlook is calling for a cold start to the winter, but a much milder end. We're definitely being treated to that cold start with temperatures 20 degrees below average so the weather models have to be on the right track, right??
Which means that we just need to hang on until February for those mild temperatures since meteorological spring officially begins March 1. One can only hope...and be thankful that we don't live in near Buffalo where the Lake Effect Snow Machine is dropping 40-60 inches (that's up to 5 FEET!) of snow on them today.
Trusting that Mother Nature is going to play fair and abide by the meteorological rules, I am ready to embrace winter. I have moved my favorite cold-weather running gear from the back of the closet to my top drawer, and I've added an apparel strategy session to my bedtime routine to pick the right combination of layers to outwit the cold. I think a key ingredient of the winter runner's high is the joy you feel when you nail your outfit. I'm sure my neighbor thought I was celebrating a PR post-run this morning, but in reality, my happy dance was because my outfit was perfect. Boo-Yah!
Running in the cold does have its benefits. Hot beverages taste that much better (bring on the Apples & Cinnamon Scratch!) and the lack of allergies, means I can breathe out of both my mouth and nose (bonus lung capacity). Plus, I imagine that my constantly watering eyes and nose mean that my body is flushing toxins quicker and making my immune system stronger.
And then there is the awesome advice from FF Peep Adam Osmond who posted his tip on how to enjoy running in the cold:
- Pick the coldest day of the year (i.e. Wed morn)
- Run as long as you can outside
- Once you survive it, any cold day after that will be like a heat wave. Piece of cake!
If that's not enough to motivate you, we encourage you to take the FITnatic Pledge with us this holiday season. Every day from Black Friday through New Year's Day, we pledge to get in at least 30-minutes of exercise - running, walking, biking, dancing, swimming, yoga, Zumba, cardio class, CrossFit, snow-shoeing, skiing, sledding, shoveling snow...it all counts!
Because we're all a little competitive, we're going to make a game out of it. Every morning at 8am, we will post a FITnatic Fun Fact or Inspiration on our Facebook page. Once you have completed your 30+ minutes of exercise, comment on that post with your activity and time. Every post earns you 1 point. The three people with the highest point totals on New Year's Day win super fun prizes to keep them FIT all winter long. Even if you don't win a prize, you will win at living fit!
We'll even have special opportunities for bonus points like attending our Black Friday Poker Run, signing your name on our Pledge Poster, InstaGram'ing and more. "Like" us on Facebook so you can play along and join our movement to turn holiday stuffing into holiday huffing!
Live Fit,
Steph
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Judd's Shoe Review - New Balance 860v5
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This week's update is brought to you by one of the oldest, and most famous shoe companies in the world, New Balance: The 860v5! The change from version 3 to 4 was one of the most drastic, and one of my favorite updates last year.
Keeping up the streak of updates, the version 5 does not disappoint. Building on the massively lighter, and more flexible version 4, this year has brought a revolution in FEEL, and not just the specs. The usual Abzorb that has always been used to give shock absorption is still present, but it has a new interface of smart geometries with the Acteva top-layer foam to make it slightly lighter. Pairing this with a new Ortholite insole makes it feel like a super plush shoe, without the extra weight (or price tag)!
 Topside, the shoe got a completely new upper. It now features completely no-sew overlays with an enhanced midfoot fit, and a super light mesh with "ghosted" underlays. This means that the upper fits a little snugger, with much less irritation, and a way sleeker feel!
If you were a fan of the 860 version 4, this one will knock your socks off (unless they are Feetures socks)! Being much sleeker, lighter, more comfortable, and more cushy, there is nothing else you could ever ask for in your already favorite shoe!
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Ship Me Shoes! (a new service)
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As much as we love having you visit us in the store, we know that life can throw so much at you that a trip to West Hartford Center is impossible even though you curse your old sneakers every time you go out for a run. Which is why we're excited to launch a cool new service we're calling "Ship Me Shoes" (clever name, eh?).
All you have to do is fill out a form asking for info like your name, contact info and favorite shoe details (style, size, width, color preferences), and then wait for us to call you back to confirm the information and process payment over the phone. We will ship your shoes for FREE and use any $15 Rewards Certificates you have (you'll even earn rewards points on this purchase). Simple!
Need something else? Socks, a Craft baselayer, reflective vest?? We can ship those to you as well!
You can access this service using this link, via our web page or newsletter (look for the "Ship Me Shoes" graphic in the lower right-hand corner of each issue) and by giving us a call at 860-233-8077.
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| All About That Base... |
 One must-have on my running playlist these days is Meghan Trainor's "All About that Bass". I get lost in the beat and just go. On my run last weekend, though, this song took on a whole new meaning for me. Dressing for cold weather runs is all about that base...layer! As a new runner (I just joined No Boundaries this fall and for the first time ever, I ran 3 miles this past Sunday!!), I am still learning the ropes about what to wear. Usually, I enjoy the cold weather, but I discovered that wearing my favorite loose tech top doesn't cut it because the fabric couldn't pull the moisture off my skin, yet is also allowed cold air to infiltrate. I was cold and wet. Not a good feeling. Not a strong run. That's when my staff laughed and started signing "All About that Bass". They explained why wearing a snug base layer is critical to staying warm and dry because it pulls moisture off your skin and helps create a warm cloud of insulation between your base and outer layer. The recipe for toasty-ness - even when its 14 degrees outside!  We have some great choices for this most important layer including staff favs from Craft and Mizuno. Both feature advanced fabric technologies, ergonomic fits and chafe-free construction. Developed by crazy-tough Nordic skiers, Craft base layers feature special hex-channel fabrics interwoven with hollow-channel fabrics to wick and insulate concomitantly.
Mizuno base layers feature a moisture wicking material with Breath Thermo fibers that are knitted directly into the garment. Breath Thermo is a revolutionary fiber that generates heat and directs it back to your body when activated by moisture from precipitation or runny noses. Because it is part of the fabric, Breath Thermo never washes out or loses its effectiveness over time. And this year the base layers got a huge update and are now seamless...and come in crew-neck and hoodie styles. Ahh-mazing!
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| What's New?!! |
 iPhone 6 Holders: If you own an iPhone 6, chances are your old phone carrier is too small to contain all that techy goodness. Fortunately, Amphipod has just released their "sumo-sized" ArmPods which fit even the iPhone 6 Plus. The ultra-comfortable armband provides full-screen access and touch control through a protective clear "View-Thru" front panel. A long zipper means getting your phone in/out is super easy and keeps the phone securely in place. There is also a large internal compartment for your key, card, cash and fuel.
 Breath Thermo Socks: When in doubt this holiday season, get your runner a new pair of tech socks. In addition to our usual favorites like cushy Balegas, compressive Feetures! and wooly Darn Tough VT socks (which are now available in fun patterns and heights for everyday), the winter season brings back the beloved Breath Thermo sock from Mizuno.
For the uninitiated, Breath Thermo is an amazing material that generates heat when wet - from sweat, snow, rain...or a runny nose. Breath Thermo tops and bottoms are must-have base-layers for long winter runs and days on the slopes (you'll thank us when you're toasty warm on the ski lift back up the mountain). We love the socks on snowy runs and ice skating!
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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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| Ton of Fun Challenge - Is Back! | 
Once again, we are challenging Hartford to lose a ton of weight. Literally.
Over the summer our Ton of Fun team lost over 900 pounds with our top "losers" shedding 40+ pounds each! Even cooler was that 75% of participants lost 5% of their body weight and earned their money back. Many would say that they had a "ton of fun" along the way!
The Ton of Fun Challenge is a community program designed to support people in living healthier, more active lives. The program does this by educating participants about all of the many facets that go into living a healthy lifestyle and encouraging healthy habits. This is neither a diet nor a workout plan, it is a broad-spectrum program that is meant to teach healthy behaviors, and turn healthy behaviors into healthy habits, and healthy habits into a healthy lifestyle.
Once again, we have an all-star cast on board to provide valuable resources for you with exercise classes, nutrition insight, massage and relaxation seminars, grocery store tours, cooking demonstrations, weekly walks, and MORE!
The Challenge will kick-off on January 5th at Fleet Feet Sports. Click here to learn more and here to register.
Got questions? Ask Alli - training@fleetfeethartford.com or 860-233-8077.
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Indoor Track Spike & Spirit Day
Saturday, Dec 6 - All Day
|  Calling all high school tracksters - it's time to gear-up! Join us on Saturday, Dec 6 as we celebrate the start of the Indoor Track season with discounts on trainers, spikes and the gear you need to look as fast as you feel! We'll also debut this year's limited-edition t-shirt that is free with shoe purchase for the first 150 kids and let you sign our Window of Fame! Plus, we're having a Team Spirit Contest to decorate our store windows. We'll supply the paint, you supply the creativity. The winner, as voted by the Fleet Feet Staff, will receive an awesome prize pack of running gear including a GPS watch, foam roller, Nuun and more for your team. Teams may come in before Spike Day, but all designs must be completed by 6pm on December 6. Can't make it on Dec 6? No worries, all indoor track spikes will be 10% off during the month of December - just tell us what school you run for and the discount is yours! |
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Tribe Cycling Studio - Opening in Dec!
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We're excited to announce that we have new friends on the block!! Coming this December to our building is an awesome new indoor cycling studio created by two fabulous females, Deb and Kristin, whose energy level matches ours!
Tribe will be located two doors down from Fleet Feet. They have gutted the old beauty salon to create an amazing new studio that will inspire you to cycle your way fit, especially during winter! Tribe is about the community, an amazing workout and great music. The studio will feature 34 Keiser M3+ bikes (considered the Cadillac of indoor cycling), cool lighting and a fantastic sound system.
Tribe will offer flexible pricing options (single class, class pack and unlimited classes) and even has an app where you can sign-up and pay for classes. Classes will be offered M-F at 5:45am, 9:30am, 5:30pm and 6:30pm (7:30pm on Tu
 esday and Thursday) as well as Sat/Sunday at 8am, 9am, 10am. Never cycled or spun indoors before? No worries, they will have classes for beginners too! Stop by this Sunday, November 23 from 12-3pm to meet Deb & Kristin and again on Black Friday when they will debut some incredible deals. Join the Tribe virtually via their web site (www.unitethetribe.com) to receive announcements and deals.
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Sweet Potatoes w/Goat Cheese & Pecans
By Aubrey Schulz
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I really enjoy this recipe and I'm excited to make it every fall and throughout the winter. The texture of the sweet potatoes with its roasted marshmallow-like exterior and soft, sweet interior is a superior combination. Turn it into a handheld treat by topping each thick orange coin with a tangy salad.
A few years ago I made these for Thanksgiving. It might be tough to get the timing right if you are balancing too many other dishes in your oven. It's a healthy alternative to the marshmallow topped sweet potato casserole.
Sweet Potatoes with Goat Cheese and Pecans
Ingredients:
- 1 ½ lbs sweet potatoes, sliced into 1 inch coins
- Olive oil
- ¼ cup pecans, toasted, cooled and chopped
- 1 small shallot, minced
- 2 stalks of celery, chopped
- 2 Tbsp parsley, chopped
- 1 Tbsp dried cherries (or cranberries), minced
- 2 oz goat cheese
- Salt and pepper
- 2 tsp red wine vinegar
- ½ tsp smooth Dijon mustard
Directions:
- Preheat the oven to 450. Generously coat the bottom of a baking sheet with olive oil. Lay the sweet potatoes in one layer and sprinkle with salt and pepper. Roast without disturbing for 15-20 minutes. The undersides should be blistery, dark and a bit puffy. If they don't flip easily from the pan, return them to the oven for a few more minutes. Once flipped, sprinkle with more salt and pepper. Roast for another 10 minutes or until the bottoms match the top.
- Meanwhile prepare the topping, combining the pecans, shallot, celery, parsley, cherries, and goat cheese in a bowl.
- In a small bowl, make the dressing. Combine 2 Tbsp olive oil, with the red wine vinegar and mustard. Whisk together. Pour half over the salad topping.
- When the sweet potatoes are done, lay them out on a serving platter. Add a spoonful of topping to each one. Drizzle the remaining dressing over the top. Enjoy immediately.
Source: www.smittenkitchen.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
Thanksgiving Day: Closed
Black Friday: Open 9am
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 19 @ 6:30pm
Evening Fun Run
3-5 Casual Miles
All Abilities Welcome
Thurs, Nov 20 - All Day
Power of Purple Shopping Day
10% of all purple items sold will be donated to the Ron Foley Foundation
Thurs, Nov 20 @ 6:30pm
LAST Track Workout
at Newington High School
All abilities welcome
Fri, Nov 21 @ 4pm
Storytime with Deena Kastor
for kids 12 and under
Fri, Nov 21 @ 5pm
Meet, Greet, Q&A
w/Deena Kastor
Fri, Nov 21 @ 6pm
Run with an Olympian
Fun Run with Deena Kastor
Sat, Nov 22 @ 9:30-11am
FREE Injury Assessments
w/Select Physical Therapy
No Appt. Necessary
Wed, Nov 26 @ 6:30pm
Evening Fun Run
3-5 Casual Miles
All abilities welcome
Fri, Nov 28 @ 9am
FITnatic Poker Run
& FITnatic Plege
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!
Sat, Nov 29 @ 9:30-11am
FREE Injury Assessments
w/Select Physical Therapy
No Appt. Necessary
Thurs, Dec 4 @ 5:30pm
FLASH RUN
& Holiday Stroll
(details below)
Sat, Dec 6 - ALL Day
Indoor Track Spike & Spirit Day
Special Discounts on Spikes, Trainers and Gear for Tracksters
+ a Window Design Contest w/awesome prize pack for
the winning team!
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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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Power of Purple
Shopping Extravaganza
Thus, Nov 20
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We are proud to support the Ron Foley Foundation as they raise funds for Pancreatic Cancer through their Power of Purple initiatives during November. This Thursday, they are hosting a Shopping Extravaganza.
The fun begins at 4:30pm at Blue Elephant Trail restaurant on South Main Street where everyone will fuel up on delicious Thai food. Then at 6pm, the group will head over to stores like BK&Co, Lux Bond & Green, Daswani, Bridgewater Chocolates, Toast Wines, Chicos, Bella's, Lyn Evans, J. McLaughlin, Dressed to the Nines and Fleet Feet Sports who will be donating a percentage of their sales to the Foundation.
Around 8pm, the party will move to Max Oyster Bar who will be offering a special purple cocktail and $5 drink specials. Don't forget to wear purple!
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Meet Olympic Runner
Deena Kastor
Fri, Nov 21
Kids-Only: 4pm
Everyone: 5pm
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Deena Kastor is one of the greatest US distance runners. Not only does she hold American women's records for the marathon and half marathon, she was also the bronze medalist in the 2004 Athens Olympic Marathon. Watching Deena's emotional finish always gives me goosebumps!
Thanks to our friends at Asics (who sponsor Deena), she will be at Fleet Feet Sports this Friday for two great events! Come meet this super friendly and fun legend of running!
The first is a special meet and greet for kids aged 12 and under at 4pm. Deena will read one of her favorite children's stories, then talk to kids about running and what it's like to be an Olympian.
At 5pm, we'll have a meet-and-greet for adults and kids alike. Deena is always up for Q&A, autographs and photos. Then at 6pm, you will have the chance to run with an Olympian as Deena leads us on a ~3-Mile fun run around the neighborhoods of West Hartford (please wear reflective clothes and bring a light for safety).
Both events are free and open to the public!
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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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| Featured Race
Huffing Off Stuffing 5k
Sun, Nov 30 @ 11am
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If you're feeling a little full after your big Thanksgiving dinner, here is the perfect chance for you to run it off AND support those with Lupus!
The Lupus Foundation of America, Connecticut Chapter will be hosting their 3rd Annual Huffing Off Stuffing 5k on the Sunday after Thanksgiving. The race takes place at the John P. Wallace Middle School in Newington (aka Newington Dog Park). Cost to participate is $25. You can register online via this link - or on race day beginning at 10am.
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Help Riley with her
Winter Coat, Hat & Glove Drive | |
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Young FF Peep, Riley Steinberg, is having her Bat Mitzvah on December 14 and needs your help with her Mitzvah project. Here's her request in her own words!
During the Bat Mitzvah process every person does one special project. This is called a Mitzvah project, and it is when you do a Mitzvah, or a good deed, to help others.
For my Mitzvah project, I am doing two things. I am training to run the Blue Back Mitten Run on December 7th, and fundraising to donate money to the oncology and hematology departments at Connecticut Children's Medical Center. I chose this cause because I feel that cancer is one of the biggest problems that affect so many people, including children. I feel that it is important for me to run this race for all those children who are unable to because of their illness.
As part of the Mitten Run, I am also going to be collecting hats, scarves, gloves, and any other winter clothing to donate to those who are not as fortunate as we are, and are unable to live as easily as we do. I will have a collection box at Fleet Feet, and appreciate any donations made.
I hope to see you on December 7th at the Mitten Run in Blue Back. You will be able to recognize me, my friends, and my family, because we will all be wearing yellow ribbons in support of childhood cancer awareness.
Riley has already raised over $3,000 for CCMC in support of her first goal (wow!) - but needs our help with her second goal of providing hats, scarves, gloves and other winter clothing for the less fortunate. Bring your donations to Fleet Feet before December 13.
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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 bring lights (headlamp, flashlight, etc) when it's dark so everyone is seen and safe! We have a limited amount of gear available to borrow on a first-come, first-serve basis.
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
LAST Track Workout
6:30pm - Nov 20 (Newington High School) | |
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LAST WORKOUT of 2014
(track workouts will be on hiatus over the winter and will return again in March)
Do you feel the need for speed? Or maybe your workout routine needs a little spice?
Join us for one last workout 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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| New Shoes - Delivered (FREE) to Your Door! |
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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 23, 2014
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