Be The Movement

THE EXTRA MILE

Issue #174

 

 March 10, 2015

Winds of Change

Mary Poppins Wind Vane

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

Trails in Motion Film Festival
Wed, April 15 @ 7pm - Spotlight Theater 

Trails in Motion 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!

What's New w/Nancy
Nancy

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. 

 

Craft JacketThe 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!

Craft - Spring 2015

Stop by the store to check it out for yourself. We think you will love it as much as we do!

Spring Training - Begins Soon
WalkFit, 5k, 10k & Half Marathon
Fleet Feet Sports Training Logo


 

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:

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

Register Online
 

 

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No Boundaries Beginners 5k:

No Boundaries 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)

Register Online

 

 

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No Boundaries II: 10k:

No Boundaries II 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

Register Online

 

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Half Marathon:

Half Marathon = 13.1 MilesAre 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
Register Online
Multisport Training Group:
Inspiration + Information Seminar
Tuesday, March 31 @ 7:30pm
Team Training NE MultiSport Training
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].

Mussel Soup

By Aubrey Schulz 

Get Out N' Play Logo

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:

  1. 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.
  2. 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.
  3. 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 PlayShe 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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Thurs: 10-7
Fri: 10-7

 

Sat: 10-5:30

Sun: 12-5

 

Phone: 860-233-8077

www.fleetfeethartford.com

 

EVENT CALENDAR

 

All events are at Fleet Feet Sports unless otherwise noted.

Wed, March 11 @ 6:30pm

Evening Fun Run

3-5 Casual Miles

All Abilities Welcome

 

Thurs, March 12 @7:30-9pm

Mother Runner Book Tour Party

RSVP here

(more details below)

 

Sat, March 14 @ 9:30-11am

FREE Injury Assessments

w/Select Physical Therapy

No Appt. Necessary

 

Sat, March 14 @ 11am

Pi Day Fun Run/Walk & 

Saucony Surprise Reveal

(more details below)

 

Sun, March 15 @ 5:30pm

Yoga for Runners

Bring a Mat, Towel & $15

 

Tues, March 17 @ 8-9pm

FREE Nutrition/Training Webinar

w/Greg McMillan

Sign-Up HERE

(More Details Below)

 

Wed, March 18 @ 6:30pm

"Hoka Hangover" 

Evening Fun Run

3-5 Casual Miles

All abilities welcome

 

Sat, March 21 @ 9:30-11am

FREE Injury Assessments

w/Select Physical Therapy

No Appt. Necessary

 

Sun, March 22 @ 5:30pm

Yoga for Runners

Bring a Mat, Towel & $15

 

Wed, March 25 @ 6:30pm

New Balance Boracay

Shoe Launch Party &

Evening Fun Run

3-5 Casual Miles

 

Wed, April 15 @ 7pm

Trails in Motion Film Festival

at Spotlight Theater

Get Your Tickets here

Outdoor Track
Discount Days
Now thru April 15
Saucony Spike Night

The snow is finally melting off the track - just in time for Outdoor Track to begin! 

 

We invite all tracksters to make Fleet Feet Sports their go-to shop for trainers, spikes and gear like Nike Pro shorts, massage sticks and Nuun energy drink!  All spikes are now 10% off and beginning March 21, the first 150 student tracksters to purchase shoes will also receive our famous limited edition t-shirt for free!

FREE Injury Assessments

Sat, Mar 14 & 21

9:30-11am

Select PT Hotline

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 are offered EVERY Saturday during the year 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)


Mother Runner
Book Tour & Party
Thurs, March 12 @ 7:30pm
Mother Runner

Join us THIS THURSDAY for a FREE, women-only party to celebrate the release of the "Mother Runners'" latest book!  There will be snacks, wine, drool-worthy swag bags, amazing giveaways, inspiration and laughter!  RSVP here.   

 

Tales from Another Mother Runner is the third book from Dimity McDowell and Sarah Bowen Shea, the dynamic duo who created the Another Mother Runner community online - anothermotherrunner.com. This just-published book is loaded with 22 honest, witty essays from various writers covering everything from divorce to infertility, ultramarathons to a first double-digit run. Interspersed are make-you-laugh anecdotes and insightful advice.

 

Sarah and Dimity developed Another Mother Runner to be a place where women runners (and walkers-aiming-to-run) can find a (gentle) kick out the door, connect with like-minded women, and get support in spades. Now they are on a 20-city tour to promote the book and achieve mother runner world domination (we jest!).

 

This fun event will include readings by Dimity and Sarah, along with Nicole Blades and Alison Overholt, who have essays in the new book. Bring your running partner or come solo.  You're sure to have a great time!

Pi Day Run & Saucony Reveal Party
Sat, March 14 @ 11am
Pi Day

If you joined us at our Saucony fun run and photo booth on January 21st, you'll remember that we had a surprise in store for you! 

 

Join us again on Pi Day for our top secret Saucony Reveal Party.  We'll kick things off with a 3.14 mile fun run/walk at 11am followed by pies, coffee and Saucony's special reveal at Noon.  

 

Plus, we'll be offering 10% off all Saucony apparel during the event.

FREE Nutrition & Training Webinar w/Greg McMillan
Tues, March 17 @ 8pm
UCAN Webinar

Join renown running coach and exercise scientist Greg McMillan and Generation UCAN for a special webinar on how to get the most out of your run. Learn training and nutrition strategies to help you PR, and find out how UCAN's revolutionary nutrition helped Greg solve the fueling puzzle after years of experimentation. 

 

Click here to register - all pre-registered listeners will receive a FREE sample of UCAN (to be picked-up at the store the next time you're in).  

 

UCAN RUN!

Featured Race:
Shamrock Run & Walk
Sat, March 21 @ 11am

Bristol Shamrock

 Get the whole family together and have fun at the 13th Annual Shamrock Run & Walk  in Bristol, CT.  The festivities begin with a non-competitive Kids Fun Run at 9:15am (prizes for all kids!), followed by the 2 Mile Run & Fitness Walk at 9:30am and the 5 Mile race at 10:30am.  All events begin and end at the Chippens Hill Middle School.  Strollers are welcome and costumes are encouraged!

 

Register online  by Wednesday, March 18 and the registration fee is just $22 for the 5 and 2 mile events and just $5 for the Kids Fun Run.  The first 3,000 registered runners and walkers will receive a t-shirt, secure baggage check and entrance to the post-race party with music, massages and tasty grilled hot dogs, hot soup, fruit and beverages.  On March 15, the fee increases to $25.

 

Carb load for the event with the "All You Can Eat" Pasta Dinner catered by Emily's Catering Group on March 20th from 4:30- 7:30 at St. Gregory CCD Center (1043 Stafford Ave in Bristol).  Tickets are just $8.00 per adult; $6.00 for children 6- 12; free for children age 5 and under - tickets are sold at the door.  You can also register and pick-up your packet during dinner as well.  

 

All proceeds from the race and pasta dinner are donated to the Saint Vincent DePaul Society which provides shelter, food, counseling and referral services for people in our community who are in need.  Last year, a $14,000 check was presented to the Society and $1,000 to The Cove...a Center for Grieving Children.

Wed Night Fun Runs
6:30pm (at the store) 
Fun Run Crowd
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 Wednesdays for status of run.
Thurs Night
Track Workout
(Still On Hiatus) 
Track Workout
The Track is covered with snow so workouts are still on hiatus - but we hope that they'll return by the end of the month.  Stay tuned!

Social Media Fun

Social Media

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!

  Corporate Lunch & Learns

Schedule Yours Today

(Free!)

Lunch & Learn

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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on Your Run or Ride
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 10% Off
SHORTS


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!

Offer Expires: Sunday, March 15, 2015