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The Extra Mile February 23, 2016
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It's funny how your prospective changes over the years. Back in high school, I used to call running an eight minute mile "turtle pace". Today, I call it "Ferrari fast" and find it cause for celebration whenever my average pace begins with an eight.
As much as I would like to use age as an excuse, one look at race results and I know that's not really the case (darn you Dani Kennedy). More likely, it is because I haven't taken care of my body like I should. In the words of a fascinating muscle therapist named Jim Durant, I haven't been brushing and flossing every day.
Jim wasn't talking about my teeth, rather the soft tissue surrounding my bones and muscles. Years of repetitive motion and stress causes tissue to thicken, leading to stiffness, scarring, inflammation and increased pressure on nerves and joints. The added tension further damages tissue by constricting blood and lymph flow, slowing the rate of fresh nutrients and oxygen being delivered and waste/toxins removed. Therefore, the key to staying pliable and pain free is keeping your soft tissue healthy - and that takes some effort nearly every day.
Just like you brush and floss your teeth, you need to release and cleanse your soft tissue. Jim likens it to a contractor removing a wall between two rooms to create one big open room where more people can comfortably socialize. First, the contractor breaks through the wall (releases the pressure) and then cleans out the debris (toxins), creating a clean, open space (pliable, healthy musculoskeletal system ready for action!).
This is why massage therapy is valuable for runners. Like a tough workout, a good massage doesn't always feel good when it's occurring. In fact it can be quite painful, but the results are worth it! A quality massage therapist locates areas of unhealthy tissue and works to break-up the adhesions and fibrotic tissues, while also manipulating the ground substrate that surrounds tissue to turn it from sluggish gel to a more fluid state so your tissues get the fuel they need and get rid of the waste they don't.
While your therapist may work some serious magic in the 60-90minutes you are with them, it is important to remember Jim's advice that we need to brush and floss daily if we want to stay pliable. Our bodies are machines; machines that need maintenance and oil on a regular basis. Next time you settle down to watch TV, I encourage you to pull out your foam roller, stick or massage ball and roll through the commercials. It may just keep you out of the doctor's office and make you feel like a kid on the run again!
Live Fit,
Steph
P.S. Don't know how to use your foam roller/stick/ball? Come into the store and we'll show you how!
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We are joining forces with our friends at the Manchester Running Company to create a more robust presence on the USATF-CT Road Racing Grand Prix Scene which awards prize money to clubs at eight specific races each year (races range from 1 mile to the half marathon). MRC is host to one of the most active, welcoming and winning (!) running clubs in the region. If you like to race, the MRC-FF team would love to recruit you!
Club members range from 8 - 68 years old with varying abilities from beginner to some of the best runners in the state. For a one-time fee of $25, you are a member for life and get great perks like reimbursed USATF fee when you run at least two of the eight Grand Prix races, special deals on shoes, apparel and running gear, as well as discounts on selected HMF and MRC races, shirt, coaching plans, weekly workouts (Manchester & West Hartford locations) and a supportive community of like-minded people to train and race with.
To become a member, click here. We're hosting our first team social/mixer at Fleet Feet on Wednesday, March 2 from 6-8pm - just in time to psyche everyone up for the first Grand Prix race, the ShamRock & Roll 5k on Sunday, March 6.
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Asics's shoe engineers are back at it again! This time they fused their proprietary Gel with foam to create a new mid-sole material that is lightweight, adaptable and oh so cushy!
Asics fuzeX is a versatile cushioning technology that is tuned to provide rear-foot shock absorption that shifts to forefoot bounce back to provide a quick, responsive ride through all phases of your entire gait cycle. It features a seamless construction to reduce the potential for irritation and friction, a ComforDry sockliner that wicks moisture and keeps your feet cooler, drier and less stinky, a high-abrasion rubber outsole that provides exceptional durability so you can run for miles...and a great contemporary look that will have you stylin'!
**Demo the fuzeX at our fun run on Wednesday (6:30pm) & earn
yourself some cool Asics fuzeX swag!**
 Prefer a higher-performance, super-cushioned shoe? Check out the just-released Nimbus 18 - Asics' flagship neutral shoe that encompasses 18 years of innovation and technology. The Nimbus is one of the few shoes on the market that is gender-specific such that the women's model features a lower density top layer in the midsole and an additional 3mm height in the heel to relieve Achilles tension.
This update includes a more supportive heel clutch system and a brand new "Convergence Gel" that dissipates shock better, improves adaptability and mitigates brisk impacts for a smooth ride.
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Check Out New Spring Apparel
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We've got the latest workout apparel that will stand up to your toughest cross training workouts AND have you looking as good as you feel!
Click the image at right to see Beth's latest digital look book featuring fresh spring apparel- including a round-up of our green gear that is perfect for your St. Patrick's Day race!
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Nancy's Picks for St. Patrick's Day!
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Need the luck of the Irish during your March races? Wearing some green will help! From shirts to skirts, shorts, boxers, socks and hats, we've got you covered from head-to-toe!
Don't miss items include Ink N'Burn's limited edition "Lucky Charm" collection featuring a super cute tech tee and skirt (expected to arrive next week - call us to reserve your size), Nike's sold-out green Dri-Fit running hat as well as Brook's Shamrock hat and Nike's Element Sphere Half-Zip for men that will have you stylin' both on the run and with a pair of jeans.
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There's always something going on at Fleet Feet and in our Running Community - visit our online calendar to keep up with the latest.
Weekly Events:
- Wed Fun Runs (6:30pm at the store) - Free
- Thurs Track Workouts (6pm at Hall HS) - Free
- Sat Injury Assessments w/Select PT (9:30-11am at store) - Free
- Sunday Yoga & Mobility w/Meghan (5:30pm at the store) - $15
Special Events:
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Fun Run w/Asics (demo the new fuzeX)
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PatTalk: Understanding the Right shoe for You - Tues, March 1 @ 7pm
- Fun Run w/Mizuno - Wed, March 2 @ 6:30pm
- MRC/FF Race Team Mixer - Wed, March 2 @ 5-8pm
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Red Cross Blood Drive - Sun, March 6 @ 10am-3pm
- Fun Run w/CWX (demo the Stabilyx tights & shorts) - Wed, March 9 @ 6:30pm
- Iron Horse Half Marathon Training Program Begins - Sat, March 12 @ 8am
 There's a new web site dedicated to running in New England. My Running Resource has a comprehensive event calendar and club listings. Check it out here.
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Do a 180 - Live! - Feb 23 - April 8 (various days/times)
The CT River Valley Chamber of Commerce is proud to present their latest wellness initiative, Do a 180 LIVE! This wonderful program provides educational seminars focused on healthy living with topics including nutrition, substance abuse, acupuncture, intervention, stress and an 8-hour Mental Health First Aid Certification Class. Seminars are available from February 23 - April 8 and will last about an hour. Click here to pre-register - classes are $10 each.
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| Red Cross Blood Drive at Fleet Feet - Sun, March 6 @ 10a-3p
Due to the historic blizzard, blood donations to the Red Cross are way down, while the need has increased. Please consider giving the gift of life. The entire process takes about an hour though the actual blood donation part just takes 8-10 minutes and the satisfaction of knowing you did something good is immediate!
Sign-up here (enter FFHART in Sponsor Code search box). | |
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Bolton 5Miler - Sunday, March 13 @ 1pm
Come run the hill! Now in its 38th year, this race for runners features an infamous hill at the 4.5 mile mark that will test your will, your heart and your quads! This event starts and finishes at Bolton High School which provides ample parking, indoor rest rooms, a warm place to change and post-race eats. Prizes are 3 deep in age categories.
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Johnny's Jog for Charity - Sunday, March 19 @ 11am
Celebrate St. Patrick's Day in "Style". Walk, run, push strollers or just be festive with family & friends. There will be prizes for best Irish garb, face painting, Irish music & dancing, a raffle, after-party hosted by Rizzutos and more. All proceeds benefit the Covenant Preparatory School of Hartford, Molly Ann Tango Memorial Foundation and the Miracle League of Connecticut.
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| CT Walks for Haiti - Sat, April 2 @ 12pm
This family-friendly 2.5 mile walk-a-thon through West Hartford Center and Blue Back Square focuses attention on the needs of Haitian people. There is also a festival complete with food, music, crafts, children activities and a silent auction. All monies raised are donated to one of five established charities that support medical and education outreach in Haiti. Registration and the festival begin at 10:30am, with the walk starting at Noon.
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| United Relay (Need Runners!) - June 2-3
Become part of running history by being part of the world's first non-stop running relay triad. Groups will set off from Seattle, San Francisco and Los Angeles and unite in New York City with one aim: to inspire, empower and connect people across America to not just be part of running history, but to be united for a better world and raise money for local children's hospitals. Over 9,000 runners are needed, including 15 to run a leg in CT. Click here to learn more and sign-up to run a leg!
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| Trail Running Camp & Retreat - June 10-12
More than just a running camp, this "running retreat" at Cedar Lake with your hosts champion ultra-runner Debbie Livingston and Coach Al Lyman, is an educational and inspirational experience. Designed for novice to intermediate level runners who want to learn more about trail running, share and have fun! This retreat is LIMITED TO ONLY 25 ATHLETES so don't delay...sign-up today! |
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Pressure Cooker Whole Chicken
I couldn't dismiss the buzz. My Facebook newsfeed was filled with praises and recipes for cooking with a pressure cooker. At first, I was hesitant and skeptical, but as a health coach and blogger, I had a professional interest. As a mom who cooks meals nightly I was looking for shortcuts. As a time saver, the slow cooker is helpful, but the nature of that appliance is ease through its extended length of time. Meals prepared in a slow cooker are moderate in flavor, in part because I lack the ambition to spend large amounts of time preparing the meal, as in browning the meat.
I am loving my Instant Pot Pressure Cooker. The model I have, the Duo 60 7 in 1, serves as a pressure cooker, slow cooker, rice cooker, yogurt maker and lets me saute/brown foods directly in the pot. This feature is great because it means less clean up and an enhanced flavor as meats and veggies can be browned before the rest of the ingredients are added and the pot becomes sealed. Chicken breasts are completed in 8 minutes under pressure and the meat is unbelievably tender.
Tonight, I cooked cabbage and bacon in 3 minutes! It takes about 10 minutes for the vessel to come up to pressure, but once it does the cooking times are incredibly short. A whole chicken can be cooked in 35 minutes. Over dinner I continually surprise my husband with how it quick it takes to cook something. So Google it, check it out and like the Get Out N Play Facebook page as I spend the next two weeks sharing links and recipes about cooking with a pressure cooker.
Click Here for Recipe
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Store Hours:
Monday: 10am - 7pm
Tuesday: 10am - 7pm
Wednesday: 10am - 8pm
Thursday: 10am - 7pm
Friday: 10am - 7pm
Saturday: 10am - 5:30pm
Sunday: 12 - 5pm
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