Be The Movement

THE EXTRA MILE

Issue #177

 

 April 21, 2015

Run S.M.A.R.T, Get Fast

Feel the Need for Speed It's funny how life's roads twist, turn and crisscross paths within themselves.  Nine years ago I decided to go back to college and earn a master's in exercise science.  My first class was an intensive anatomy and physiology class that consisted of a 90 minute lecture followed by 3 hours in the lab every weeknight for 12 weeks. 

 

On Day #1, we were instructed to find a lab partner, someone we felt like we could work well with for 12 weeks. We had all of three minutes to make this important decision, and I knew no one in the room. As people started pairing up, I began to panic a bit - what if I got a lazy partner or a lone wolf who didn't want to work together? But then my eye caught sight of a pair of Nike running shoes. Connected to those shoes were skinny, yet muscular legs.  The legs of a runner.  I walked over to introduce myself.

 

It turns out that Ben was a 4:07 miler in college and was working towards becoming a certified prosthetist. He was also coaching part-time for an online coaching upstart called the Run S.M.A.R.T. Project.  As we aced our labs each week, talk would always circle back to running. One night I mentioned that my brother and I had signed up to race a half marathon in six weeks. Ben asked if I planned to beat him.

 

I chuckled a hasty "no" because I had never come close to beating my brother in a footrace as he could crush me by 5 minutes in a 5k.  But then I started thinking... Tom was now a dad of two energetic boys and wasn't training like he used to; while I was sporting a strong base thanks to triathlon training.  And 13.1 miles is long way to go.  The next night I told Ben that I was hiring him as my coach for OBT (Operation: Beat Tom). 

 

To my surprise, Ben only tinkered with four runs in the training plan I was following. Instead of my mid-week 5-miler, he sent me to the track. Each track workout had a different theme: some were high repetitions of short sprints, while others were lower reps of longer distances.  They all worked to teach my brain how to engage my fast twitch muscles, quicken my turnover and get comfortable with being uncomfortable. My legs were like human egg beaters, churning up the track. 

 

Despite a late flight into town the night before, my legs never felt more energized to run. The scientist in me envisioned my muscles as stretched rubber bands, ready to convert its potential energy into kinetic energy. I tried to keep a poker face in front of my brother, not wanting to show my cards. I went out strong and steady, until the last mile when I threw down the hammer to extend my lead to 1:16.  My first - and only - victory over my brother (not that I'm counting...)

 

The race?  The United Technologies Half Marathon in Hartford, CT - a city that, unbeknownst to me that day, I would make my home in two years later.  It's no wonder why I love running in Hartford!

 

As for Ben, he is now the director of prothetics for the Orthotic Prosthetic Center in the Washington, DC area, and the Run S.M.A.R.T. Project has gone from upstart to one of the top coaching services in the country. They have partnered with the legendary coach, Jack Daniels to elevate their training programs, and, I'm super excited to announce, are now partnering with Fleet Feet Sports, Hartford to lead a Speed Development Program for us this summer.

 

If you've dreamed of getting faster - whether it is to qualify for Boston, PR or beat your sibling, you should consider joining this 15-week program.  Head Coach James McKirdy, once a client of the Run S.M.A.R.T. Project himself and a sub 2:40 marathoner, and assistant Coach Michelle Kurnik will teach you the finer points of tuning your run and maximizing your potential. 

 

Each workout will be tailored to your needs, pace and goals, and you'll have access to the Run S.M.A.R.T Project app to keep track of your progress. The program begins June 3. Click here to learn more or email Michelle for the full scoop.

 

Live Fit,

Steph

Ana's "Love Wins" Sweaty Band
Ana's Sweaty Band

Ana Grace Marquez-Greene was a beautiful six-year old with boundless energy who loved to sing, wear flowered headbands and things that sparkle. Her mom said that she never walked anywhere. Her preferred mode of transportation was dancing. She would dance from room-to-room, place-to-place, heart-to-heart. On December 14, she was killed by a gunman who invaded her classroom at Sandy Hook Elementary School. She was wearing a white shirt with a purple peace symbol.

 

One of Ana's favorite sayings was "Love Wins". She believed that love could conquer all the bad, negative things in the world. That phrase has become a rallying cry and inspires us all to make sure goodness, kindness and love will always prevail. 

 

In honor of what would have been Ana's 9th birthday, we partnered with her friends and family to create new "Love Wins" Sweaty Band.  Bands are $18 each with ALL proceeds being donated to the Ana Grace Project.

What's New w/Nancy - Race Essentials
Nancy

Are you ready for race season! We are all stocked up at the store with everything you will need! Here are some of my favorites:

 

Zoot Sports was born in Kona, Hawaii. The home of the Ironman Triathlon World! This fashionable and functional apparel 

Zoot Apparel

is not only great for triathlons, but awesome for your active lifestyle! They believe in product solutions for multisport athletes. The colors and prints in their fabrics reflect the Hawaiian lifestyle. Even if you can't get to Hawaii you will feel the island breeze in their apparel!

 

Zoot's IceFil fabric combines three technologies to create a body responsive and heat-repelling, cooling technology with a UPF 50 rating. The thermal radiation blocking technology blocks infrared rays creating 3.5 degrees of cooling. How cool is that!

 

Body Glide Body Glide: Glide-up to prevent chafing and blisters. Use this on your feet, thighs, chest and arms - anywhere you are prone to chaffing for all-day protection from skin on skin rubbing, chaffing from clothing (under your bra band) or other irritants. Your new best friend!

 

Hand Helds Hand Held Bottles: As the temperature heats up, so does our need for hydration on the run. We've got a great selection of hand held bottles in a variety of shapes and sizes to get you through whatever distance is on your schedule. Personally, I'm a fan of the pockets since they are the perfect size for my DD Perks card (yes, I run on Dunkin!) 

 

Salt Stick

SaltStick: Got Salt? We get asked often on how salt caps can help you achieve optimal performance. Salt can help reduce heat stress, muscle cramping and maintain electrolyte levels.  We recommend one SaltStick capsule every 30-60 minutes during any bike/run activity for the duration of the activity with the maximum being 10 capsules per day. This is an easy way to avoid cramping during and post-race.

 

 

Tifosi Sunglasses Tifosi Sunglasses:  Another great essential for running...and cool looking too! Tifosi sunglasses come in many styles and colors. Some are polarized with interchangeable lenses as well as readers. Most fit under a bike helmet. The right sunglasses will help your vision in the blazing sun. Stop in and try some on, you will be glad you did when the sun starts shining every day!

4-Week Women's Yoga Series
Begins Wed, May 5 @ 7:30pm

Zendurance Now This 4-week, ladies-only series will use yoga as a path to exploring women's health issues as they relate to fitness, nutrition, and stress management. The Women's Yoga Series will help you to balance strength, increase range of motion, and train the body and mind. Learn how to coordinate your breath with movement. Develop a stronger body and mind connection. Learn to better balance LIFE, TRAINING, and HEALTH.
 

Yoga classes will be taught by Meghan Fanning. She is a runner, a triathlete, adventure racer, certified yoga instructor, ACSM certified person trainer, USA Cycling Level 3 coach, and uses her BA and MA is psychology for a specialization in Sports Psychology. 


Classes are held on Tuesday evenings from 7:30-8:30pm beginning on May 5. Cost is $40 for the entire series.  Email Meghan to pre-register.  Don't forget to bring a yoga mat and wear comfortable clothes!

Cooking with Martha (Kalen!)
Kids Summer Camp - July 20-24

Camp KO Our friends at Kingswood-Oxford and Growing Great Schools asked us to help spread the word about a unique summer camp opportunity for kids aged 5-11 that parents will surely benefit from: Cooking School!

 

Cooking with Martha (Kalen!) is being offered from July 20-24 and will teach kids the basics of healthy cooking using baking, boiling, pan frying, knife skills, etc. Each day, students will learn how to follow a recipe, measure ingredients, and practice food and kitchen safety.

 

Using KO's own organic garden, expert gardener, Kathy Dunn, along with Martha Kalen, will teach sustainable gardening practices; how to cook with heirloom vegetables and herbs; and the impact of organic gardening practices in the kitchen. Students will have an opportunity to run their own farmer's market through a partnership with Growing Great Schools.

 

The week will include guest speakers -- including local farmers, restaurant owners, and food writers and stylists -- who will offer insight into the culinary and food services industries. In addition, all campers will attend a fine dining etiquette training class that promotes respect and responsibility in the kitchen and at the table. By week's end, campers will also have created their own recipe book.

 

Camp is limited to 20 kids (and one running store owner!). Click here to learn more or register.

Paint for a Cure
Support the WeHa YMCA's Livestrong Project

  Paint for a Cure

Minty Pea Crostini w/Ricotta

By Aubrey Schulz 

Get Out N' Play Logo

As warmer temperatures make an appearance, neighbors are coming out of their winter hibernation. It feels good to be social and have friends over. For the host or the guest, this is an easy recipe to serve at the next potluck. 

 

I generally try to bring something with vegetables. In early spring, there is very little fresh, seasonal and local produce. The peas in this recipe are frozen and it works perfectly in this spread, with a boost of mint and a dollop of cheese.

 

Minty Pea Crostini with Ricotta

 

Ingredients:

  • 4 tsp white wine vinegar
  • � tsp sea salt
  • 1.5 cups frozen green peas, thawed
  • 1 cup fresh mint leaves
  • Olive oil
  • Freshly ground black pepper
  • Butter
  • Baguette, diagonally sliced
  • � cup ricotta cheese

Directions:

  1. Preheat the oven to 350.
  2. Combine white wine vinegar, salt, peas, mint, 3 Tbsp olive oil and freshly ground black pepper in the bowl of a food processor. Pulse until spreadable, but still slightly coarse.
  3. Spread some butter on each side of the baguette slices. Toast them on a baking sheet for about 10 minutes until golden.
  4. Place about 1 Tbsp pea mixture on the toasted bread. Next top each slice with about 1 tsp ricotta mixture. Sprinkle with pepper and drizzle with olive oil.

Adapted from: www.cookinglight.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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EVENT CALENDAR

 

All events are at Fleet Feet Sports unless otherwise noted.

Wed, April 22 @ 6:30pm

Evening Fun Run

3-5 Casual Miles

All Abilities Welcome

 

Thurs, April 23 @ 6:30pm

Track Workout

at Conard HS Track

All Abilities & Ages

(details below)

 

Sat, April 25 @ 9:30-11am

FREE Injury Assessments

w/Select Physical Therapy

No Appt. Necessary

 

Sat, April 25 & Sun, April 26

Women's Annex

Grand Opening Party

Gifts, Chocolate, Prizes!

(more details coming Thurs

- look for your e-invite)

 

Sun, April 26 @ 5:30pm

Yoga for Runners

Bring a Mat, Towel & $15

 

Wed, April 29 @ 6:30pm

Evening Fun Run

3-5 Casual Miles

All abilities welcome

 

Thurs, April 30 @ 6:30pm

Track Workout

at Conard HS Track

All Abilities & Ages

(details below)

 

Thurs, April 30 @ 7pm

Essential Oils for Runners

FREE Seminar

(details below)

 

Sat, May 2 @ 9:30-11am

FREE Injury Assessments

w/Select Physical Therapy

No Appt. Necessary

 

Sun, May 3 @ 5:30pm

Yoga for Runners

Bring a Mat, Towel & $15

 

Tues, May 5 @ 7:30pm

Yoga for Women

4-Week Series begins

(details below)

FREE Injury Assessments

Sat, April 25 & May 2

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)


Essential Oils for Runners
(FREE Seminar)
Thurs, April 30 @ 7pm

Essential Oils

  • What's all the buzz about essential oils? 
  • What oils can you use to benefit your running?
  • How can you use them to support good health and wellness for you and your family?
  • Can oils help with sleep, mood and immune support? 

Join multisport, nutrition and healthy living coach (and creator of all the tasty recipes in this newsletter), Aubrey Schultz, for a free clinic on the value of essential oils for runners - and everyday life.

Featured Race:
Granby Road Race 5/10k
Sat, May 2 @ 8:30am
Granby Road Race

Now in its 44th year, the annual Granby Road Race is one of Connecticut's oldest historic road events and began on the first celebration of Earth Day.  The 10k race takes place on a rolling scenic route, partly road and partly through the McLean Game Refuge. 


 

This year, race organizers have also added a 5k that will run partly on road, and partly through Salmon Brook Park- and a Superhero Challenge, for kids ages 0 to 9, which will be held at Granby Middle School immediately after the races begin. Costumes are welcome! 


 

Online registration is available here or you can register in person at the Farmington Valley YMCA.  Cost is $20 for the 5k and $25 for the 10k (price goes up by $5 on race day).  


 

Race proceeds benefit the YMCA's Annual Campaign, which sends kids to camp regardless of their ability to pay.

Featured Race:
Beardsley 5k & kids Run
Sat, May 2 @ 9:30am
Beardsley 5k

The third annual Beardsely Beast 5k roars into action on Saturday, May 2.  The 5k race and � kids fun run takes place within Beardsley Park in Bridgeport, CT. 

 

Register before April 30 and pay just $20 ($10 for kids aged 16 and under).  The first 100 registrants will get a t-shirt - and all kids 12 and under get a free pass to the Beardsley Zoo on race day!  Race proceeds benefit the Bridgeport Middle School XC/Track programs.

 

Click here to learn more and register.

Featured Race:
Belltown Spring Sprint
Sat, May 2 @ 10am

Belltown Spring Sprint

Join us for a scenic 5k run or walk (or a little of both!) around Lake Pocotopaug in beautiful East Hampton, CT.  The out and back course begins and ends in Sears Park and winds through neighborhoods (which provide a little "elevation") and along the shoreline. There is parking at East Hampton Middle School with a free shuttle bus to Sears Park.

 

Register before April 30 and the 5k fee is $20 ($10 for students and Seniors) - $5 for kids participating in the Fun Run - plus you guarantee yourself a free technical t-shirt!  Prizes to the top overall male and female as well as Top 3 age group awards. 

 

Click here to register and learn more about this race that benefits East Hampton High School Project Graduation.

Featured Race:
Thrill in the Hills
DUATHLON
Sat, May 3 @ 8am

Thrill in the Hills  

Do you love to bike and run, but hate to swim?  This race is for you! 

 

The 1st Annual Thrill in the Hills Duathlon is comprised of a 2.5 mile run / 12 mile bike / 2.5 mile run - the perfect distances to kick off your multi-sport season!  The fun begins and ends at Litchfield High School which means free parking and indoor bathrooms.

 

Register as a team of one, or as part of a relay.  Cool t-shirts to the first 100 registrants.  Awards will be given to the overall male and female racers, as well as in 10-year age groups.  Event proceeds benefit the Possum Queen Foundation and The Litchfield Track Club.

 

To learn more or register, click here.

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 - Conard HS Track 
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 at the Conard High School Track in West Hartford for a fun speed workout that caters to both beginners and more experienced runners. 

 

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!
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 15% Off
Shorts

Show us this coupon (on your phone or on paper) to receive 15% off one pair of shorts. 


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

Offer Expires: Sunday, April 26, 2015