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THE EXTRA MILE
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Issue #173
February 24, 2015
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 It's not just Mo Farah and Jenny Simpson who have been breaking records in the running world this February. I too have been shattering records. Unfortunately, my records aren't speed or distance PR's, rather the records include "coldest run ever" (broken on several occasions), "longest streak of single-digit temperature runs" and "most layers worn during a run". This morning topped the charts with temps in the negative teens (it could have been worse, New Hartford was -27). Even at 7:30am, it was still -4. Brrr!
I've become a Jedi Master with my ability to trick my mind and body to continue running this winter. This morning I used the "grass isn't always greener on the other side" trick as I read this newsletter post from the summer of 2011:
As I finished my run on the Reservoir trails this morning, I passed a dog that was also finishing his workout. His fur was frizzy, he was panting heavily and his tongue was hanging way out of his mouth. He looked exactly how I felt. Yup, the dog days of summer are here!
I will admit to not being much of a summer runner. I can handle some heat, but I hate the high humidity. It feels like I am trying to breathe through straws; never getting enough oxygen to fill my lungs. Even on my easy runs, I breathe hard. And then there is the sweat - copious amounts pour from every pore in my body. After an hour run last week, you could wring out my shirt, and my hat was dripping water like a faucet. It looked like I had run in the rain.
Just the thought of suffocating humidity and heat convinced me to appreciate the crisp air rather than curse it. As I waited for my GPS watch to get a signal, I stood facing the rising sun and thought "what a beautiful morning". As I began running, I tried to persuade myself that it felt refreshing and invigorating, but as soon as I made it down the hill and turned the corner, the blast of wind brought me back to reality.
By then, it was too late to turn back as I had already conquered the hardest part: getting out there. I can't say the rest of the run was pretty, but I can say "mission accomplished" - and hope that today, we finally reached the bottom of this wicked winter!
Come On Spring!
Steph
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Red Cross Blood Drive:
Sunday, March 1 from 10a-3pm
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 I believe in the reciprocity of good: do something good for someone, and someone will do something good for you. Need inspiration? Donate a pint of blood!
The Red Cross's Save a Life bus will be at Fleet Feet Sports on Sunday, March 1 from 10am-3pm. We need 17 more donors to meet our goal of 40 pints.
Please consider giving the gift of life. The entire process takes about an hour though the actual blood donation part just takes 8-10 minutes and the satisfaction of knowing you did something good is immediate!
 Plus, Luna Pizza has graciously offered to give all presenting donors a FREE slice of pizza and a small fountain drink that you can enjoy post-donation! We will also have free tickets to the Hartford Hawks Women's Basketball team play on Thursday, February 26.
Sign-up to donate via the American Red Cross Web Site, www.redcrossblood.org - enter FFHART in the Sponsor Code search box or call 1-800-RED-CROSS.
To be eligible to donate, you must be at least 17 years old and weigh 110 lbs or more. You must also be in generally good health. Photo ID required.
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Judd's Shoe Review - adidas Ultra Boost
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Ever since adidas gave the world a sneak peek of this shoe on January 22, the running world has been abuzz about the brand new Ultra Boost. It all gets real Wednesday, as the shoe officially launches.
Adidas debuted the first Boost shoe in 2013 and has since integrated that technology into all of their specialty running shoes. What makes the shoes so revolutionary is the midsole material. Instead of using traditional EVA foam found in most running shoes, adidas created a midsole made from TPU foam cushioning that have been injected with air bubbles to make it expand (over 3,000 TPU "energy capsules" make up each mid-sole). The result is a midsole with a high level of energy return and spring which adds extra power to a runner's stride - even in winter because Boost doesn't freeze like EVA does.
 Up until the Ultra Boost, adidas' Boost shoes featured between 55-80% Boost material in the midsole. Guess how much Boost material is in the Ultra version? You guessed it, 100%! Adidas' research division says the shoe can "boost" a runner's performance by up to 20%. It's no wonder why most the world's best marathoners race in the Adios Boost.
Other innovative technologies in the Ultra Boost is the Stretch Web outsole, a heel clutch to keep your help from slipping and the PrimeKnit upper. The new outsole adapts and moves with your foot even on a variety of terrain and provides excellent traction and grip - especially in the winter!
 By utilizing the same software and hardware system NASA, Boeing and BMW use to test aerodynamics and stress, Adidas discovered that a runner's foot can expand by up to 10mm (about a full shoe size). To accommodate this, adidas developed PrimeKnit - a knit mesh with different densities of weave that provide the support each area of the foot needs. This mesh upper features zero seams or overlays and a great stretch that makes it fit like your favorite sock.
With all these fantastic features, the Ultra Boost is our most innovative shoe to launch this year. Want to take it for a run? Mark your calendars for our Ultra Boost Launch Party on Wednesday, March 4 at 6:30pm.
Step into this luxurious shoe for a chance to win some fabulous giveaways...and the first 10 people to purchase the Ultra Boost on March 4, get a delicious bag of J. Rene Coffee - Boost your morning, boost your run!
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What's New w/Nancy
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 Doohickies: A few issues ago we introduced you to a great new way to lace your shoes with HICKIES. Now  we're so excited to introduce you to DOOHICKIES for kids! These are a no-tie shoe lace replacement for their sneakers! No more untied shoes or forever-knotted shoelaces! Doohickies not only make their sneakers a slip-on/off, but the unique color combinations add style and personality to their shoes! Come in and pick some up for their shoes...and yours!  Addaday Trio: If you've been in the store recently, chances are good that you've seen us using (errr, training) these awesome balls. The TRIO consists of 3 balls of varying density that help you break-up and soothe knotted muscle fibers and adhesions. You can use these from neck to toe! Ask one of our staffers to demonstrate. In the words of Patrick, our Director of Education: "Athlete + Mobility = Mucho Happiness"  Believe Journal: This is a beautiful training journal! It is has photographs, hand-written notes, practical advice and street smarts that professional runners Lauren Fleshman and Roisin McGettigan-Dumas have learned on the pro running circuit. This journal will help you push harder, find the sweet spot and use running to make life even better! You can record your runs, set goals, see what works and at the end you have proof when the work is done. Enjoy your running journey!
 SALE APPAREL: Now is a great time to get high-quality, performance winter running gear at a great price! You know you want one more pair of running tights, a new jacket or base layer. If you are like me, you probably lost (kids took?) a few pieces of running gear this winter. Stop in! We still have a great selection of apparel at 40% off...and use the coupon at the end of the newsletter to save an additional 10%!
Looking for shoes on sale? We've got those too!
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Spring Training - Begins Soon
WalkFit, 5k, 10k & Half Marathon | 
Winter will soon be over. It's time to commit to living fit! Grab a friend or make new ones when you join in one of our spring training programs. We have options for the walker, as well as beginner through experienced runner - with distances ranging from 5k to half marathon.
Each program features a proven training plan that is safe and effective, organized weekly runs, tech t-shirt, weekly newsletter, in-store discounts and a team of coaches who will inspire, teach and help you conquer your goal and learn to live healthier. We have a lot of fun along the way and hope you will be a part of it!
WalkFit:
 Take the first steps toward a healthier lifestyle. Perfect for those who have no desire to run, but still want to be active and healthy.
This 10-week program is led by Coach Dotti, a breast cancer survivor whose upbeat personality and friendliness will make the miles fly. In fact, by the end of the program, you will be able to walk a 5k!
Program Begins on Saturday, April 4
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No Boundaries Beginners 5k:
 No Boundaries is a nationally recognized training program designed to help you run your first 5K - there is also an "advanced option" for those who can already run a 5k but want to improve.
The 10-week program will guide you safely and effectively into becoming a runner, while teaching you valuable tips on healthy living for life. Goal races are the Amica Iron Horse 5k or Celebrate West Hartford (both on June 7).
We utilize run/walk intervals to slowly and safely ramp the time you spend running and the distance covered each practice and will teach you the keys to Good Form Running to help you run more efficiently (and enjoyable) as well as reduce the chance for injury. Need more inspiration? Check out this video.
Programs Begin: April 4 (Sat morning & Wed evening sessions offered)
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No Boundaries II: 10k:
 If you have successfully run a 5k in the last 6 months and are ready for your next challenge, join our No Boundaries II training program that will train you to complete the Iron Horse 10k. This 10-week program is designed for our No Boundaries graduates and anyone who can currently run/walk 2-3 miles comfortably. We will help you over the "4-mile barrier" and into distances that require two hands to count.
Program Begins: Saturday, April 4
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Half Marathon:
 Are you ready for the next level in your running journey? Our Half Marathon training program is perfect for runners who have completed a few 10ks and are ready to up the ante and conquer 13.1!
This training program is targeted for those who want to run the Amica Iron Half Marathon, though your coaches can help tailor your training plan if you have another spring half in mind. To participate in this program, you should be able to run 6 miles at a 11:30 mile pace or better by the first practice.
Practice Begins: Saturday, March 21 |
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Pork Chops w/Balsamic Roasted Veggies
By Aubrey Schulz
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One pot dishes are useful to get dinner on the table in a timely fashion. Plus after dinner, you aren't stuck with a pile of pots, pans and dishes to wash. If you don't have a roasting pan that can go from the stove top to the oven, then using a skillet and casserole dish is a fine alternative.
The four ingredient balsamic vinaigrette is both a marinade for the vegetables and a sauce for the pork. A small sprinkle of Gorgonzola cheese is the perfect garnish to bring the flavors together.
Pork Chops with Balsamic Roasted Veggies
Ingredients:
- 4 4oz boneless center cut loin pork chops
- ½ tsp salt, divided
- freshly ground black pepper
- ¼ cup olive oil
- 12 oz small red potatoes, quartered
- 3 Tbsp balsamic vinegar
- 1 tsp tomato paste
- 1 tsp thyme
- 1 medium red onion, peeled and cut into 8 wedges
- 8 oz shiitake mushrooms, sliced
- 2 Tbsp fresh parsley, chopped
- 1 oz Gorgonzola cheese, crumbled
Directions:
- Preheat oven to 425. Heat 2 Tbsp olive oil in a roasting pan. Sprinkle pork with ¼ tsp salt and pepper. Add pork to the pan. Cook 3 minutes on each side or until browned. Set aside. Add potatoes to the pan, cut side down and cook for 2 minutes.
- Combine pepper, 2 tbsp oil, balsamic vinegar and tomato paste in a small bowl, stirring with a whisk.
- In the roasting pan, add 2 Tbsp of the vinegar mixture, thyme, onion, mushrooms and potatoes. Toss to coat. Bake for 25 minutes, stirring after 10 minutes.
- Arrange pork chops over vegetables, bake for 10 minutes or until its 145 degrees.
- Remove the pork from the pan. Sprinkle the veggies with remaining ¼ tsp salt. To serve, place a serving of veggies on a plate, top with the pork chop, 2 tsp remaining balsamic vinegar mixture, 1 ½ tsp parsley, and 1 Tbsp Gorgonzola cheese.
Source: www.cookinglight.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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Need New Shoes?
Can't Come to the Store?
Click Here!
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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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FREE Injury Assessments
Sat, Feb 28 & Mar 7
9:30-11am
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Defy Gravity,
Run on the AlterG Treadmill!
Now at Select PT, WeHa
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Featured Event:
She Shines Women's Expo
Sat, March 7 @ 1-4pm
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Featured Race:
Sat, March 21 @ 11am
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Featured Race:
East Farms Spring Ahead 5k
Sun, March 29 @ 1pm
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Feature Event:
Trails in Motion
Film Festival
Wed, April 15 @ 7pm | |
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| Wed Night Fun Runs
6:30pm (at the store)
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Thurs Night
Track Workout
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Corporate Lunch & Learns
Schedule Yours Today
(Free!)
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Be Safe, Carry ID
on Your Run or Ride | |
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Boost your savings by an additional 10% in our Winter Apparel Sale Areas when you show us this coupon!
NOT valid on previous purchases or special orders, nor may it be combined with other discounts/coupons, except $15 Rewards Certificates. All Sales Final
Go green and show us this coupon on your phone!
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Offer Expires: Sunday, March 1, 2015
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