Be The Movement

THE EXTRA MILE

Issue #175

 

 March 24, 2015

Winter's Over - It's Time to RUN!

Weakest Days, I get strong It all begins so innocently.  A friend sends you a link to a race with a note saying "Let's do this. It will be so much fun!"  You envision effortless training runs full of laughter and a shrinking waistline despite indulging in your favorite food and beverages and reply "I'm in!"  Then reality sets in.

 

The cold rain in early January turned into a never-ending snow machine that seemed to switch on every weekend, just in time for your long run. The thermometer seemed stuck on single digits (sometimes negative single digits) and for good measure, the north wind blew...hard.  Yet, you made a verbal and material commitment to run that race so train you must. 

 

You endured frozen fingers and toes, frostbitten cheeks and challenged your fellow runners to see who could grow the longest icicle from their sideburns. You shortened your stride to steady yourself on icy roads and did high knee drills for miles as you ran through the snow.  Every run seemed tougher - and slower.  You wanted to quit, but convinced yourself to hang in there. Finishing what you started was all that mattered.

 

With lowered expectations for race day, you toed the start line - a snow-free, sun-bathed start line. The gun went off and something marvelous happened: running seemed much easier than usual. You didn't need to engage your core muscles as much to keep you from slipping. Your now natural higher knee extension enabled you to quicken your turnover and yield more power with each step.  The mile markers flew by. In record time. 

 

After such a miserable winter for training, it has been so rewarding to watch our training program peeps nail their graduation runs and hear stories of personal bests from our FF friends like Aubrey Schultz, Michael LoPresti & Lisa Greenwood who crushed the Shamrock Marathon in Virginia Beach last weekend. Proof that hard work and perseverance (a healthy dose of crazy) does pay off!

 

Huge props to all those who toughed it out this winter - may you reap the rewards of your efforts this spring.  And for those of you who hibernated this winter, it's time to get out there. What are you waiting for? You've got some catching up to do!!

 

Live Fit,

Steph

The Women's Annex - Opening Really Soon!

Women's AnnexWe're in the homestretch with our Women's Annex and it looks INCREDIBLE! 

 

Many, many thanks to the amazing work of Dan from Sunstone Construction who pension for perfection has made all the difference, and staffers Beth, Nancy and Rich who have been pulling double-duty and sharing their secret talents of architecture/design (Beth), merchandizing (Nancy) and project management (Rich).  I am truly grateful for their work, vision and passion because without them, the space would still be a big empty room.

 

Molly Huddle We even had a special visitor today, Molly Huddle!  Molly is fresh off her victory at the NYC Half Marathon last weekend and holds the American record in the 5000. She stopped by to check out the new space and autograph one of her sports bras which will be displayed on our special women's Wall of Fame. Special thanks to Saucony for making this happen!

 

If all goes well with the inspection this week, we plan to open our doors for a sneak peek on Thursday from 4-7pm and on Friday from 2-7pm...and then open regular hours beginning Saturday at 10am.  Our big grand opening extravaganza will be the weekend of April 25-26 so mark your calendars.  One lucky lady will win sports bras for a year! 

 

Women's Annex

The Annex contains our one-of-a-kind sports bratique with nearly 30 different styles of sports bras ranging from size XS to 54F.  We have bras that feature compression, encapsulation, underwire, racer-backs, u-backs, petals and more, in a wide variety of colors, prints and brands.  Don't know which bra would be best for you?  Let our specially-trained, all-female staff help you find the perfect fit.  The Annex also features a great selection of women's apparel, accessories and lots of inspiration and encouragement to empower you to live fit.   

 

Guys, don't feel left out.  By moving all of the women's apparel to the Annex, we'll have more room to bring in awesome new gear for you, as well as expand our shoe fit area and create a special, interactive massage zone.  Look for these exiting new changes later in April!

Judd's Shoe Review - New Balance 890 & 980
Andrew Judd

Hello! Because I know you all missed the shoe section on the last newsletter, I decided to give you a 2-for-1 deal! We have two of my favorite shoes to update! The New Balance 890 version 5, and the update to the first Fresh Foam shoe from New Balance, now named the Boracay! 

 

Firstly, the 890: we have a great update here, resulting in more cushioning, and more durability with no weight increase. There is more outsole on the bottom

more miles before it starts to feel flattened. The shoe 

maintains it's lightweight, fast feel thanks to a brand new 

New Balance 890

upper that is snug, but comfy.   giving more protection from the ground, and letting you get 


 

Now we have the Fresh Foam Boracay! 

New Balance BoracayThis was the first shoe introducing the new cushioning design from New Balance that uses smart geometries to provide cushion where you need it, and stability when it's important. The unique honeycomb design borrows the genius shapes used in nature to be super light, and incredibly strong (think beehive honeycomb).This creates a shoe that feels like the super premium, high cushion shoe that you want, without the extra price that comes with it. 

 

As a personal testament to this shoe, I ran about 12 miles for my first run in them, and felt great the whole way, which surprised me, considering how light they are. Come in and witness the science of Fresh Foam!

What's New w/Nancy - Hydration & Buff's!
Nancy

warmer temps + longer runs

 = dehydration.  

Many times the cause your post-run fatigue, muscle aches/tightness or headache is due to dehydration and a lack of electrolyte replenishment.  Whether you are doing 3 miles or 100, we've got you covered...literally!

 

UltrAspire Astral Vests/Backpacks:  For those who need to carry 1L or more or hate wearing a waist packs, we have a great selection of vests and packs from Camelbak and UltrAspire. They are light, breathable and adjustable and feature lots of great stash pockets (including waterproof ones for your salt tabs) and bungees to secure your gear. There are even models designed to fit a woman - halleluiah! 

 

Camelbak Arc 2 Camelbak Arc: Want to feel like you're not carrying water? This belt is for you thanks to its minimalist construction and laser-bonded mesh material. The elastic bit adjusts for the perfect fit (especially helpful when the long run bloat kicks in), features a pocket for your essentials and carries two quick-release 10-oz bottles with jet values that deliver a lot of water to your thirty lips with just one squeeze. The bottles are BPA-free and have a self-sealing cap that don't leak. 

 

FuelBelt Sprint Handheld Handhelds: Amphipod & Fuel Belt offer our two favorite hand-held options with Amphipod holding 20oz of liquid, while Fuel Belt's colorful mini bottles hold 10oz.  Both are BPA-free so you don't get that funky plastic aftertaste and have zippered pockets for your valuables. 

 

Water Bottles Bottles: Make hydration a natural part of your day by keeping a refillable BPA-free bottle handy.  We carry options from the original Camelbak (choose from a straw, quick-access top or super cute kids bottles that are perfect for their lunchboxes or bike), HydroFlask or an insulated bottle 

Bottle Band

featuring a reflective wrap from Nathan.

 

Don't want to invest in a hydration pack?  Check out our Bottle Bands which for $6, turn any water bottle (from Poland Springs to Camelbak) into a handheld.  Very cool!

 

Hydration Options Looking for something to make your water taste better and replenish all those lost electrolytes your muscles are whining about?  Grab a tube of Nuun, packet of Heed or UCAN Hydrate (now available in awesome single-serve sticks) or a bag of staff-favorite, Scratch (made with REAL fruit pulp). 

 

*************************************

Buffs!  

Buffs: You've seen them on the TV show Survivor, now you can get one at Fleet Feet! Choose from three styles (headband, half Buff and the original full Buff), a variety of designs/colors and great materials like reflective, wool and special UV fabrics that block 95% of harmful UV rays from the sun. We love them because of their versatility - click here to check out some of the ways you can wear them!

Spring Training Programs - Join Us!
WalkFit, 5k, 10k & Half Marathon
Fleet Feet Sports Training Logo


 

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.  Choose from our No Boundaries 5k, 10k or Half Marathon programs.

 

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!

Zoomerangs Kids Running Program
Begins in April!
zoomerangs

If your kids like to run, we've got a fun program just for them: Zoomerangs!

 

This non-competitive "open track" program is designed for kids aged 3-12. It gives them the opportunity to experience running in a fun, friendly atmosphere where the motto is "Will run for worms" (gummy worms, that is!).

  
It's a great place for kids to run safely, correctly using good form, make friends and get stronger/build endurance so they can perform better in other sports (or rock the mile in gym class). Most of all, our goal is to empower kids to 

Zoomerangs

accomplish their goals and instill in them a lifelong love of running. It's also a great opportunity for mom and dad to spend quality time with your kids - and get in shape too!

 

This spring we will be hosting three sessions (two in West Hartford and one in Glastonbury) thanks to our friends at the Glastonbury River Runners and Autism Families CONNECTicut

 

The West Hartford programs will begin on Sunday, April 19 and will meet at the Conard High School Track.  Zoomerangs for typical kids will practice from 3-4pm and Zoomerangs: Running on the Spectrum (designed for children with Autism and their families) will practice from 4:30-5:30pm.  

The Glastonbury Program will meet at the Glastonbury High School on Sunday's at 4pm beginning on April 26.

 

For more information, click the appropriate link below:

Zoomerangs (WeHa and Glastonbury)


 Zoomerangs: Running on the Spectrum

Cedar Lake Trail Running Camp & Retreat
May 29-31 - Camp Hazen (Chester, CT)

More than just a running camp, this two day/two night "running retreat" with well-known ultra-runner and mom, Debbie Livingston, is an educational and inspirational experience designed to enhance your trail running whether you are a veteran or beginner. As we run, eat, and live together, surrounded by the rugged rocks and single track of New England, you will be immersed in aspects of training that are essential to the enjoyment of lifelong running and competing:

  • Explore the mind/body connection critical to successful training and racing.
  • Enjoy breakout sessions in yoga, visualization, gear set up, and race day food preparation.
  • Learn nutrition best practices for pre-race, during, and post-race.
  • Experience day and night trail runs in the beautiful woods of Cockaponsett State Park right out the door of your lodge.
  • Practice technical running as well as uphill and downhill running technique.
  • Have fun with like-minded individuals and get inspired!
Deb Livingstong

You will emerge a smarter, reinvigorated runner equipped 

with the tools you need to make you smarter, faster, and 

more resilient, ready to unleash your highest running potential. 

 

Included in your registration fee:

  • 5 meals, snacks and refreshments.
  • Lodging in a rustic lodge with indoor showers.
  • All group runs, and group training, led by Debbie Livingston and Coach Al Lyman and a few other inspiring friends TBD.
  • And much more - priceless!

 

This camp/retreat is LIMITED TO ONLY 25 ATHLETES so don't delay...sign-up today!

 

For more info and to register, click here.

Maple Coconut Granola

By Aubrey Schulz 

Get Out N' Play Logo

I recently completed a fun running event where food prizes were awarded to raffle winners. I fortunately won a bag of homemade granola. This inspired me to get back to making my own granola. 

 

This past weekend I had a reason to mix and bake a batch. I traveled to Virginia Beach with a group of runners for the Shamrock Marathon. In our rented beach house, I served this granola for breakfast. It was well received for breakfast and I enjoyed a bowl post race, with yogurt.

 

Maple Coconut Granola

 

Ingredients:

  • 3 cups rolled oats
  • � cup raw almonds
  • � cup unsweetened coconut flakes
  • ⅓ cup coconut oil, melted
  • � cup maple syrup
  • 1 tsp vanilla
  • � tsp cinnamon
  • � tsp salt
  • 2 Tbsp brown sugar
  • � cup raisins

Directions:

  1. Preheat the oven to 350. In a large bowl, combine oats, almonds, coconut flakes, coconut oil, maple syrup, vanilla and cinnamon. When thoroughly mixed, sprinkle brown sugar and give a stir or two.
  2. Spread in an even layer on a large rimmed baking sheet.
  3. Bake in the oven for 25-30 minutes, stirring the granola every 10 minutes or so. Let the granola cool. Add in the raisins and transfer to an airtight container.

Adapted from: www.shutterbean.com

 ------------------------------------------------------------------------

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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Phone: 860-233-8077

www.fleetfeethartford.com

 

EVENT CALENDAR

 

All events are at Fleet Feet Sports unless otherwise noted.

Wed, March 25 @ 6:30pm

New Balance Boracay

Shoe Launch Party &

Evening Fun Run

3-5 Casual Miles

All Abilities Welcome

 

Thurs, March 26 @ 6:30pm

Track Workout

All abilities welcome

(more details below)

 

Sat, March 28 @ 9:30-11am

FREE Injury Assessments

w/Select Physical Therapy

No Appt. Necessary

 

Sat, March 28 @ 8:30am

Asics Spring Fling

Celebration

Smoothies, Coffee & Cookies!

(more details below)

 

Sun, March 29 @ 5:30pm

Yoga for Runners

Bring a Mat, Towel & $15

 

Tues, March 31 @ 7pm

Multisport Training Program

Info Night

(see details below)

 

Wed, April 1 @ 6:30pm

No Fooloin'

Evening Fun Run

3-5 Casual Miles

All abilities welcome

 

Thurs, April 2 @ 6:30pm

Track Workout

All Abilities Welcome

(more details below)

 

Sat, April 4 - Morning

WalkFit, 5k & 10k

Training Programs Begin

 

Sat, April 4 @ 9:30-11am

FREE Injury Assessments

w/Select Physical Therapy

No Appt. Necessary

 

Sun, April 5 @ 5:30pm

Yoga for Runners

Bring a Mat, Towel & $15

 

Wed, April 15 @ 7pm

Trails in Motion Film Festival

at Spotlight Theater

Get Your Tickets here

 

Sat/Sun - April 25-26

Fleet Feet Sports Women's Annex

& Sports Bratique

Grand Opening Celebration!

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 28 &  April 4

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)


Asics Spring Fling Celebration & Instagram Contest
Sat, March 28 @ 8:30am
Asics

Cast off your coats and pack up your mittens, its spring, and we're celebrating! Join us this Saturday morning as we shake off those winter blues, toast all those who preserved through this wicked winter and rejoice in the return of above freezing temperatures!

 

The fun begins at 8:30am with a family-friendly two mile loop that you can run, walk or skip as many times you like.  Afterwards, join us inside the store for UCAN smoothies (think chocolate, banana & peanut butter - OMG!) and coffee concoctions. 

 

Bring a baked good to share, and we'll return the love with a gift from Asics.  So break out your favorite family recipe for chocolate chip cookies and WOW your fellow runners.  Because really, what's a celebration without a few cookies??

 

Also, Asics is hosting a nationwide contest on Instagram and will be choosing 50 lucky peeps to receive a sweet prize pack including a pair of the just-launched Gel Nimbus17's and an Asics apparel kit.  To enter, take a photo that shows where or how you run longer and tag it with #ASICSRUNLONGER.

 

The contest hastag only has 29 entries right now and most of them are weak.  Let's show Asics how FF WeHa rocks the run!

MultiSport Training Program Information Night
Tues, March 31 @ 7pm
Team Training NE MultiSport Training

An introduction to the multisport lifestyle - triathlons, duathlons and beyond.

 

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].

Featured Race:
Hoppin' Hodges 5k
Sun April 5 @ 8am

Bunny

The 4th Annual Hoppin' Hodges Trail 5k will be held on Easter Sunday. This special 5k is in memory of James Hodges, a long-time member of Hartford Track Club and benefits the "Friends of Valley Falls", a non-profit that promotes the betterment of the Valley Falls section of the Vernon Rails to Trails where Jim loved to run and hike. This low-budget/no-frills race is hosted by Jim's wife, Janit Romayko.

 

The out-and-back 5k turns around at Valley Falls and is open to runners, walkers, dogs and mountain bikers.  The registration fee is a donation of your choice to the Friends of Valley Falls organization. To sign-up, bring this completed registration form with you on race day.  Race is rain or shine.  Easter costumes, doggies and walkers are welcome!

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

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!

Featured Race:
Joseph J. Cassidy 5k
Sun April 25 @ 9am

5km

Dust off those running shoes and join the Hartford County Bar Foundation for the 2015 Joseph J. Cassidy Memorial 5k Road Race, Kids' Run & Family Walk at the West Hartford Reservoir.  All proceeds from the race will benefit the Foundation's work to help the homeless, hungry and sick. 

 

This scenic 3.1 mile course will traverse the paved loop at Reservoir #1 (on Farmington Ave) which means there will be no motor vehicle traffic to contend with.  The top three male, female and judge finishers will receive a trophy - and there is a special category for judges and the law firm with the most participants. 

 

In addition to the 5k run and walk, there will be three kids' runs including a quarter mile, half mile and 1 mile.  All kids will receive a medal.

 

To download the registration form, click here (forms are due by April 21).  Fee is $25 for adults and $10 for kids.  The first 100 registrants will get a t-shirt.  Packet pick-up and race-day registration is from 8-8:45am.

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
6:30pm - Meet at the Store 
Track Workout

Do you feel the need for speed?  Or maybe your workout routine needs a little spice? 

 

Join us each Thursday at 6:30pm for a fun speed workout that caters to both beginners and more experienced runners.  This week, we'll meet at the store and head over to the cemetery for our workout, but as soon as the snow is off the track, our new home will be the Conard High School Track!

 

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
Alli to receive her Weekly Workout email so you can still get your speed-fix in!

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.

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!
Join Our Mailing List 
 70% Off
Clearance Apparel

Show us this coupon (on your phone or on paper) and boost your savings on all remaining winter clearance apparel to 70% off the original price!  

 

 NOT valid on previous purchases or special orders, nor may it be combined with other discounts/coupons, except $15 Rewards Certificates. All Sales Final

Offer Expires: Sunday, March 29, 2015