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THE EXTRA MILE
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Issue #168
December 2, 2014
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Last week was a roller coaster of emotions both nationally with the riots in Ferguson, MO and locally as a member of our community was murdered while running along Iron Horse Boulevard in Simsbury. Melissa Millan was a loving mom and a friend to so many. She was one of those people you want in your circle of friends. She was a beloved member of Team Training New England who inspired her to become a triathlete only to have her inspire them in return. The world is a little less bright without her.
Fortunately, even in darkness, seeds of goodness sprout and spread. I witnessed this at the Manchester Road Race on Thanksgiving morning when the sound system hiccupped in the middle of the Star Spangled Banner. There was a split second of silence followed by an audible gasp from the crowd. Then something beautiful happened as 12,000+ runners rallied simultaneously and sang the rest of our anthem in breathtaking unison. The memory still gives me goose bumps.
As I ran the 4.748 storied miles around Manchester, I was reminded why I love running and our community. My anger, stress and irritations dissolved with each step. I caught myself laughing at the crazy costumes, wanting to hug Safety Man at the top of the hill, giving high-fives to random spectators, singing with the bands, seriously considering enjoying one of the rogue "water" stops revealers had set-up and thoroughly enjoying spending Thanksgiving morning doing something I love with my dad, sister and so many FF Peeps.
My heart warmed even more when so many of you made it a point to shop local this weekend and show your support of the store...even though you really didn't need yet another pair of socks or a shirt. I get inspired by everyone who took the FITnatic Pledge and are posting their daily fitness endeavors on our Facebook page. Your investment and involvement in the store make a huge difference to my staff and me and for that we are truly grateful.
The experiences of last week made me think of Mizuno's latest advertising campaign which asks the question, what would the world be like if everybody ran. I have no doubt that it would be a happier, healthier, friendlier place.
On this "Giving Tuesday", remember that it is up to us to make our world a better place. We have the ability to make a difference in the life of a single person, an organization...even an entire community. So go for a run and find your happy place - then share it with someone!
Live Fit,
Steph
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Judd's Shoe Review - Nike Celebration LE
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This shoe review is a very special edition because it's not so much about shoe technology, as it is scoring a sweet new limited edition shoe from Nike. We are proud to be one of the few stores in the Northeast to offer Nike's Celebration series shoes. This special-edition collection of Pegasus, Structures and Elites celebrate all the miles you've logged and goals you've crushed.
Each shoe features faded tonal print treatments on the upper, metallic paint speckles on the midsole, a metallic Swoosh and ultra-responsive Nike Zoom Air to help you finish the year-and start a new one-running fast & strong. It's like a party on your feet!
These shoes are in very limited supply and can't be special ordered. Stop by the store and look for our un-meltable snowman to see them in person. These shoes are the perfect gift for the runner who has everything since they are designed to be worn casually, as well as for training and races.
They also make a great present to yourself! On those cold, dark mornings when you don't really want to go out, they will remind you of the work you've put in to become a runner. They will motivate you to power through another run and get that much closer to your goals. In the wise words of Nike, "Just Do It".
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| Holiday Gift Ideas |
 December means Holiday gift shopping time! If you shop like me, it is one for you and one for me. When I find a cool gift I just can't resist buying one for me too! :- ) Here are a few of my favorite stocking stuffers for the runner on your list (or maybe for you too!). Come on by and we will help you "wrap" up your holiday shopping stress-free!  Yurbuds: The only earbuds that have ever stayed in while running for me! They have TwistLock technology and FlexSoft comfort fit guarantee these earbuds will not hurt or fall out, while ambient sound keeps you aware of your surroundings. They are sweat proof and water-resistant.  HydroFlask Bottles: Designed to keep cold liquids chilled for 24 hours and hot liquids warm for up to 12 hours. If you know me, you know I love my coffee all day... They are BPA free, recyclable, don't pick up odors and have a lifetime warranty. Double walled so they never sweat or leave condensation. A tail-gaiting essential and a great idea for teachers, hair stylists and anyone else that don't have enough time to finish a beverage in one sitting.
 Addaday Massage Rollers: You will definitely want one of these for yourself - you deserve it! These help give you a deep tissue massage that can help relieve IT Band syndrome, planter fasciitis, shin splints, tight Achilles or any other areas that are sore or need a little extra TLC. They come in a variety of shapes and sizes. My current favorite is the portable marble roller - perfect for holiday travels...and stocking-sized!
 Craft Winter Gift Set: If you read my review last week, you know that Craft is all about that "base" thanks to their hollow channel fibers that insulate like crazy to keep you toasty warm. Just arrived in store is an awesome hat and glove gift set (pre-boxed for easy wrapping!) made of that same awesome fabric. This would be a perfect gift for your Boot Camp instructor, child's teacher (tell them it is recess duty armor!) or your son-in-law who loves to run outside all year long.
 Stuffits: Wet shoes bred bacteria which not only makes your shoes smell gross, but speeds their deterioration. Fight back with one of our favorite products: Stuffitts! These eco-friendly, foot-shaped cedar inserts speed drying and absorb odor and feature a handy carrying/hanging strap.  Car Seat Cover/Transition Towel: The perfect gift for your running mate who doesn't shy away from runs involving mud and colored cornstarch! While it may look like an ordinary terry cloth towel, it's actually a secret double-agent capable of protecting your car seat's upholstery (thanks to the zippered hood that fits snugly over your seat's headrest) and allowing you to discretely change your clothes (thanks to the adjustable belt). See it in action here and discover why it topped Runner's World magazine 2013 Gear of the Year list.
 Socks, Socks and More Socks! Everyone can always use a fresh new pair (or four) of socks, but we rarely treat our feet to them. With Balega, Feetures! and Thorlo all offering Buy 3, Get 1 Free deals, it's time to stock up! Don't forget Darn Tough VT merino socks, fun designs from Sock Guy and Mizuno Breath Thermo socks that heat up when wet. Stop in and let us help you find the perfect sock!
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Winter Training Programs (5k-26.2):
Half Marathon Starts THIS Saturday!
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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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Winter Injury Prevention Class for Runners
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Have you ever been frustrated by an injury or a nagging pain during your training? Are you starting a training program and looking to stay injury free through your goal race?
Stacy Provencher is teaming up with Therapeutic Bodyworks to conduct a 10 week training program geared towards runners. This program, running from January 8 - March 12, will consist of one weekly class (Thursdays, 7 - 8pm) that will target common limitations of runners. There will be brief educational topics discussed during each class ranging from the importance of soft tissue mobilization, the posterior chain - what is it and why it is important, to causes and prevention of chronic injury. Classes will be conducted by certified athletic trainers Stacy Provencher and Lisa Hughes and held at Therapeutic Bodyworks, 20 Jefferson Ave, West Hartford.
The motion of running, since it is repetitive in nature, can contribute to the development of muscular imbalances which can play a large role in many overuse injuries sustained by runners. Certain muscles become tight and inflexible and others become lengthened and weak. This imbalance creates a poor foundation to tolerate the stresses of training for a race. This winter, let us help you to build your foundation of strength, flexibility, and muscular endurance necessary to train injury free.
Total program cost is $180 or you can drop in to class for $18 per class if you can't make the 10 week commitment. To reserve your spot, or if you have questions, email proinjurycare@gmail.com
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Spicy Broccoli & Apples
By Aubrey Schulz
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I stared into the fridge trying to decide what to make for dinner. Perhaps I was inspired by my son's baby food. I wondered if combining broccoli and apples would be tasty. After all Broccoli and Apple is one of the flavor combinations for baby food pouches.
A Google search of broccoli and apples turned up this gem of a side dish. The broccoli and apples are roasted together and drizzled with a spicy Sriracha lime sauce. It's an odd sounding combination, and I was reluctant to try it. I was pleasantly surprised and was disappointed that we had finished the entire tray.
Spicy Broccoli and Apples
Ingredients:
- 1 lb broccoli, cut into florets and pieces
- Olive oil
- 2 medium apples, cored, peeled and sliced
- Salt and pepper
- 2 tsp Sriracha sauce
- 2 Tbsp honey
- 2 Tbsp lime juice
Directions:
- Preheat the oven to 450. Combine the broccoli and apples together and toss with olive oil, salt and pepper. Spread on a baking sheet. Roast 20 minutes, stirring after ten minutes.
- Meanwhile, combine the Sriracha, honey and lime juice together in a small bowl.
- Once the broccoli and apples are done, remove from the oven and drizzle the sauce over the top. Serve immediately.
Source: www.jameskim.me
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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-Wed & Fri: 10-7
Thurs: 10-8pm
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, Dec 3 @ 6:30pm
Evening Fun Run
3-5 Casual Miles
All Abilities Welcome
Thurs, Dec 4 @ 5:30pm
Flash Mob Run,
Holiday Stroll &
Scavenger Hunt
See Below for Details
Sat, Dec 6 @ 9:30-11am
FREE Injury Assessments
w/Select Physical Therapy
No Appt. Necessary
Sat, Dec 6 @ ALL DAY
Indoor Track Spike & Spirit Day
Discounts, Shirts &
a Spirit Contest
See Below for Details
Wed, Dec 10 @ 6:30pm
Evening Fun Run
3-5 Casual Miles
All abilities welcome
Sat, Dec 13 @ 9:30-11am
FREE Injury Assessments
w/Select Physical Therapy
No Appt. Necessary
Wed, Dec 17 @ 6:30pm
Ugly Sweater Fun Run
w/Newton Running
Wear your ugliest sweater
Demo a pair of Newton shoes, get
ugly sweater socks for FREE!
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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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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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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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Featured Race:
Blue Back Mitten Run
Sun, Dec 7 @ 10am
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We are proud to be a sponsor of this great race in our backyard! The race starts near Town Hall in West Hartford and finishes in the heart of Blue Back Square. Costumes, jingle bells, Santa hats and Fleet Feet shirts are encouraged! Please bring a pair of new mittens or a winter hat to donate.
Click the flyer above for race details or to register for this very fun and festive race.
Special guests this year includes Elsa, Anna and Kristoff from Frozen...plus Olaf noses to the first 250 kids!
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Featured Race:
Santa's Run
Sunday, Dec 7 @ Noon
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Glastonbury's Park and Recreation Department is hosting their 37th Annual Santa's 3.5 Mile Run this Sunday. The fun, family-oriented race begins and ends at Glastonbury High School which means access to showers, lockers, restrooms and indoor warm-up!
Registration is just $15 and the first 150 registrants will receive a free long sleeve cotton t-shirt (for another $20 you can purchase a Santa's Run tech tee). Plaques will be awarded to all division winners, raffle prizes to random winners and a fun Christmas-themed costume contest. A portion of the proceeds will be donated to the Glastonbury Fuel Bank.
Click here to pre-register (registration also available on race day).
Are you crazy enough to run BOTH the Mitten Run AND Santa's Run? Bring us your bib numbers and we'll toast your accomplishment with a free beverage holder!
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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
Track Workout
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Track workouts will be on hiatus over the winter and will return again in March.
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| New Shoes - Delivered (FREE) to Your Door! | 
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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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Buy 3, Get 1 Free
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There are so many awesome running socks to choose from - heavenly Balega's, compressive Feetures!, Darn Tough wool, fun Sock Guy and cushy Thorlo Experia. How is one to choose between them?
Fret not, with this coupon, you can choose any 3 socks and get a 4th one free. Mix-and-Match brands, colors and sizes.
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. Free sock is the lowest priced sock.
Go green and show us this coupon on your phone!
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Offer Expires: Sunday, December 7, 2014
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