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THE EXTRA MILE
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Issue #174
March 10, 2015
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Winds in the east, mist coming in
Like somethin' is brewin' and 'bout to begin
Can't put me finger on what lies in store, but I fear what's to happen, all happened before.
--Bert (from Mary Poppins)
I live on the top of a steep hill which is a great way to start a run... not so great of a way to end a run, though. Once you reach the bottom of the hill, you can turn left or right. During the winter, I typically turn right - right into the wind. With the brutal cold and wind these past 12 weeks, I have grown accustomed to bracing myself for the elements as I round the corner. But the other day, something strange happened: nothing.
The wall of wind was gone. Instead of the howl of the wind, I heard birds chirping. Instead of blurry vision caused by copiously watering eyes, I could see clearly and found myself giddy at the sight of brown grass along the curb instead of snowbanks.
I heard Bert from the opening scene in Walt Disney's Mary Poppins singing in my ear and reminding me that when the wind vane changes direction, something big is about to happen. I found myself looking towards the sky half expecting to see Mary Poppins gliding towards me with her opened umbrella!
Our debt to the groundhog has been paid in full. Change is in the air. You can feel it. You can see it. It's time to come out of hibernation and take back the streets and trails from the clutches of the snow miser.
The spring race season is ramping up, and we've got lots of great events going on in the store - including the opening of our women's Annex in about 2 weeks! - to help get you motivated and back on the run again. The winds have changed. Let's make something big happen!
Welcome back!
Steph
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Trails in Motion Film Festival
Wed, April 15 @ 7pm - Spotlight Theater
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We are super excited about partnering with Spotlight Theater on Front Street, to bring the Trails in Motion Film Festival to Connecticut on Wednesday, April 15 (watch the trailer here). Just in time to psych-up everyone register to run Traprock (17k or 50k options) that weekend.
Each year, the Trails In Motion Film Tour brings a collection of the finest trail running films to passionate audiences around the world. The movies strive to present a varied montage of high quality film content from dynamic film makers in this genre, but also aim to develop a global community that brings together like minded trail runners and outdoor enthusiasts in a visual celebration of the sport.
Movie start time is 7 PM, but the doors will open at 5:30pm for a trail running expo sponsored by The North Face & UltrAspire (come early to claim your swag and enter our raffle). The theater has a full bar and restaurant and will be offering specials on food and drink so come hungry...and thirsty!
Tickets are $15 each with all proceeds being donated to Riverfront Recapture to help them maintain the great running tails along the river. All tickets include one beverage (Coors beer or soda).
To learn more about the Trails in Motion Film Festival, click here. To purchase your tickets, click here.
We hope you will join us for a fun night that will bring together trail runners from across the state and inspire us all to get muddy this year!
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What's New w/Nancy
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I am so excited to see the snow piles melting, sunshine later in the day and sidewalks clear to run! Spring is such a fun time to buy new running gear! Nearly every day we have awesome new apparel coming in for men and women featuring great colors, lightweight fabrics and new fabrics with crazy cool technology. Just in for men and women is Craft's new line of run/training gear. Craft has been an innovator in active wear since 1977 and have been actively involved in the research and development of ventilation and moisture dispersal properties for different fabrics. Their base layers are noted for creating an optimal body microclimate in colder weather, but now they've expanded that technology to their new line of warm weather gear. The Craft RUN Concept line was designed for athletes who work out in all kinds of conditions and don't want to be weighed down by their clothes. This collection is lightweight, quick-drying fabrics that offer excellent ventilation and body temperature management. I especially love the jacket that folds into a small pouch featuring an elastic strap that wraps around your waist so you can run unencumbered once you warm up. Stay COOL is another one of their new technologies that is super fascinating. Thanks to multi-channel fibers that increase ventilation and maximize evaporative cooling, the silky fabric actually cools your skin by up to 6 degrees! I tried it during a hot yoga class and it felt great! Stop by the store to check it out for yourself. We think you will love it as much as we do!
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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 |
Multisport Training Group:
Inspiration + Information Seminar
Tuesday, March 31 @ 7:30pm
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Everyone Deserves a Champion!
An introduction to the multisport lifestyle - triathlons, duathlons and beyond.
Who is YOUR champion? Who is there for you, from start to finish? Why is this question important? Because, it often determines not only your success or failure, but how much you'll enjoy the process.
Experienced multisport athletes and coaches Lynne Tapper and Janice Cohen will be hosting a special clinic at Fleet Feet Sports on Tuesday, March 31 at 7pm. The clinic is designed to introduce you to the multisport lifestyle and inspire you to join their team. They'll demystify what's involved in preparing for a multisport race - triathlons, duathlons, aqua bike races - covering the kind of training you should do, the kind of equipment you'll need and resources to consider moving forward.
Almost anyone can compete in a triathlon or multisport race. But will they enjoy the experience? Will they finish with a smile on their face? Will they push themselves to do things they never thought they could do...and enjoy every sweaty little moment?
Lynne and Janice will be your champion from beginning to triumphant end. They understand the challenges you face, will be with you every step of the way - urging you towards greater heights, helping you leave your comfort zone behind and empowering you to reach your personal finish line. By joining the Team Training New England team you will also get the benefit of training with a group of like-minded individuals who are working towards the same goal of completing a multisport race.
Can't make it to the clinic? Visit ttne.us or drop Lynne and Janice a line at [email protected].
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Mussel Soup
By Aubrey Schulz
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One of the reasons I like making soups with seafood is because the shrimp, fish, mussels, etc. have quick cooking times. The mussels in this soup only need about 5 minutes to cook. Compare that to cooking chicken which can take upwards of 15 minutes. In this recipe, once your aromatics (onion, garlic, celery and fennel) are cooked, the remainder of the meal comes together rather quickly.
Mussels are a high source of protein, and low in fat and calories. A 3 oz serving, about 5-7 mussels, has 146 calories, 4 grams of fat and 20 g of protein. They are an excellent source of selenium (providing 108 % daily value), B12 (340% of your daily value!) and manganese (288% daily value). Mussels are good sources of vitamin C and iron. Mussels are a very good source of omega 3 fatty
acids and considered an excellent seafood choice.
Mussel Soup
Ingredients:
- Olive oil
- 1 onion, chopped
- 1 clove garlic, minced
- 1 fennel bulb, chopped
- 1 rib celery, chopped
- 1 bay leaf
- Zest of 1 orange
- � tsp turmeric
- 4 plum tomatoes, chopped
- 1 cup of chicken broth
- 3 lbs of mussels, rinsed
- 3 cups of water
- � tsp salt
- � tsp freshly ground pepper
- � cup coconut milk
- � lb prosciutto, chopped (optional)
Directions:
- In a large pot, heat olive oil over moderately low heat. Add the onion, garlic, fennel, celery, bayleaf, orange zest and turmeric. Cover, covered stirring occasionally until the vegetables are soft, about 8-10 minutes. Stir in the tomatoes and broth and simmer for about 5 minutes.
- Add 3 cups of water, salt and pepper. Bring to a boil. Discard any mussels that are broken. Add the mussels to the boiling soup, cover and cook for 3-5 minutes, just until the mussels open.
- As the mussels open, remove from the pot with a slotted spoon. When they are cool enough to handle, remove from their shells. Remove the bay leaf. Stir the coconut milk into the soup, allowing it to warm slightly. Stir in the mussels and the prosciutto.
Adapted from: Quick from Scratch, Soups & Salads
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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 [email protected]
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STORE HOURS:
Mon: 10-7
Tues: 10-7
Wed: 10-8
Thurs: 10-7
Fri: 10-7
Sat: 10-5:30
Sun: 12-5
Phone: 860-233-8077
www.fleetfeethartford.com
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Outdoor Track
Discount Days
Now thru April 15
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FREE Injury Assessments
Sat, Mar 14 & 21
9:30-11am
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Mother Runner
Book Tour & Party
Thurs, March 12 @ 7:30pm
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Pi Day Run & Saucony Reveal Party
Sat, March 14 @ 11am
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FREE Nutrition & Training Webinar w/Greg McMillan
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Featured Race:
Shamrock Run & Walk
Sat, March 21 @ 11am
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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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Celebrate Spring with a new pair of shorts! Use this coupon to save 10% on any pair of full-priced shorts (looking for a bigger deal - check out our Clearance Apparel Racks for savings of 50-70%!)
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 15, 2015
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