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THE EXTRA MILE
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Issue #177
April 21, 2015
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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
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Ana's "Love Wins" Sweaty Band
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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.
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What's New w/Nancy - Race Essentials
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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
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: 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 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!) 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: 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!
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4-Week Women's Yoga Series
Begins Wed, May 5 @ 7:30pm
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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!
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Cooking with Martha (Kalen!)
Kids Summer Camp - July 20-24
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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.
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Paint for a Cure
Support the WeHa YMCA's Livestrong Project
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Minty Pea Crostini w/Ricotta
By Aubrey Schulz
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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:
- Preheat the oven to 350.
- 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.
- Spread some butter on each side of the baguette slices. Toast them on a baking sheet for about 10 minutes until golden.
- 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
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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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Need New Shoes?
Can't Come to the Store?
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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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FREE Injury Assessments
Sat, April 25 & May 2
9:30-11am
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Essential Oils for Runners
(FREE Seminar)
Thurs, April 30 @ 7pm
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Featured Race:
Granby Road Race 5/10k
Sat, May 2 @ 8:30am
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Featured Race:
Beardsley 5k & kids Run
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Featured Race:
Belltown Spring Sprint
Sat, May 2 @ 10am
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Featured Race:
Thrill in the Hills
DUATHLON
Sat, May 3 @ 8am
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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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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.
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Offer Expires: Sunday, April 26, 2015
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