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The Extra Mile April 19, 2016
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Secret to Cramp-Free Runs
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High 5's to all of you who conquered 26.2 of the toughest miles in road racing at the Boston Marathon on Monday! I love seeing everyone in their race shirt today. With those bright yellow shoulder stripes, it looks like you are wearing a cape which is pretty apropos since it takes superhuman powers to disregard the negative thoughts in your head and pain coursing through your body and instead, run on heart.
Special shout-outs to our staffers Natalie, Alli & Keith and our adidas Boston 365 training group who have spent the last 15 weeks bonding over many miles, hills and Coaches Kim & Jeanne's awesome pancakes! We raise our sneakers to toast your achievement - an achievement made all the more remarkable due to warm, sunny weather that, although great for spectators, was tough on the runners who were training in snow and freezing temperatures just two weeks ago.
The toll that dehydration took on the marathoners is a great reminder about how important hydration is for runners of all abilities. Daily intake of water can increase performance, stave off cramps and help athletes avoid injury. But drinking the recommended eight 8oz glasses of water every day isn't easy (plus the frequent bathroom breaks can get annoying).
 For the second year in a row, a New Year's Resolutions is to drink at least 64oz of water every day. So far, I've only missed three days, but I'll admit that nearly every day is a challenge...which sometimes means chugging a glass of water before the Midnight bells toll.
Here are my tips for success:
Be SMART: Set goals that are "Specific, Measurable, Attainable, Realistic and Time-bound" - i.e. start small so you have immediate successes: replace one cup of coffee with water or drink water with each meal.
Wake-Up, Drink-Up: Studies show that drinking 16oz of water upon waking up revs up your metabolism by up to 24%, rehydrates muscles and tissues , flushes out toxins and can help control over-eating at breakfast. I keep a full water bottle on my nightstand and won't get out of bed until I drink it dry.
Fill it Up: It's hard to follow an invisible goal. Each day, fill enough water bottles to equal your goal consumption so you can visibly see your progress. I'll admit to giving those full bottles the stink eye, but in a "I'll show you whose boss" moment, I'll take a couple of gulps and enjoy the satisfaction of seeing a half-empty bottle in mere seconds.
Bring It: Always bring a bottle with you wherever you are going. During my 20 minute drive to the store, I can usually polish off 24oz. Combine that with my 16oz upon wake-up and I'm already over half-way to my goal before my day really starts!
Flavor It: While I don't count coffee or tea towards my daily total, I will add lemon juice to make my taste buds happier. Get really fancy and infuse your water overnight with fruits and veggies (try cucumber & ginger root!)
Also, it's important to remember that as temperatures heat up, we lose more than just water in our sweat. Replenishing key electrolytes like sodium and potassium is a powerful factor in staying strong and cramp-free during your workout. Check out our assortment of hydration products (including salt tabs) from trusted brands like Nuun, Scrach, UCAN, Tailwind, Saltstick and S!Caps to make replenishing a breeze.
Steph
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Exclusive Shirt for Mom!Moms are awesome. Show them you care and say THANK YOU for all they do with this fun Moms Just Wanna Have Run tee that is exclusive to Fleet Feet Sports ! The poly blend shirt is super soft, tagless and downright adorable. Wear it working out or paired with jeans. Just $20!
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TNF's Long Haul Short
Guys, lots of great new shorts for you including 2-in-1's, liner-less, "gym" shorts with 7-9" inseams, board shorts for that post-run swim and the Better Than Naked Long Haul short from The North Face featuring built in compression, reflectivity and 7 (yes, seven!) storage pockets.
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Flip Belt Water Bottle
Another reason to love this ingenious "belt" that holds all of your running essentials (and your passport when traveling internationally). The new 11oz water bottle is ergonomically shaped and slides right into the belt. Need more water? Each belt can comfortably fit two bottles.
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Vacuum Insulated Bottls
My Dunkin coffee just got an upgrade! Camelbak just released their vacuum insulated stainless steel bottles (16oz, 20oz and 40oz) and coffee mugs. Now my coffee stays hot for 6 hours and my iced coffee cold for nearly 24 hours! I love the colors and how the cap snaps into the handle for easy drinking.
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Bondi Bands
These bands are a comfy, colorful and creative way to hold your hair back. With a huge assortment of colors, patterns and sayings, you will have a hard time just picking out one! I love that 10% of the proceeds are donated to the Dana-Farber Cancer Institute which was a wonderful resource to me during my cancer treatment.
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Tailwind Nutrition
Endurance athletes, meet your new favorite fuel. Steady nutrition with no crash or gut-bomb thanks to a unique combination of glucose/sucrose that provides critical calories such that you can ditch the gels, bars and chews. Light, clean taste and it dissolves completely on contact with water, it won't gunk up your hydration pack.
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Girls on the Run - Coming to Hartford!
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Girls on the Run Greater Hartford is an empowering program for girls in third-fifth grade that will give them skills and experiences to navigate their world with confidence and joy!
How do we do it? Meeting twice a week in small teams, we teach girls life skills through engaging lessons and fun movement activities. The curriculum is taught by certified Girls on the Run coaches and helps each girl understand and celebrate herself, value healthy relationship and realize her power to impact the world.
Why it matters! Girls today sort through countless messages about their worth,their image, and their abilities. Girls on the Run helps empower them to be the authors of their own stories. The transformation is unmistakable as each girl starts to understand and activate her limitless potential. Our girls' families see it in girls that are more joyful, healthy and confident. Their teachers see it in girls that are willing to share their thoughts or stand up for themselves and others.
Up and running! Running is used to inspire the girls and to encourage lasting health and fitness. At the conclusion of each program cycle, the girls and their running buddies complete a 5k running event that provides them with a lifelong memory of accomplishment.
The result? Healthy, confident girls who CAN!
How you can help! We are currently looking for sites to host the program. Do you have a connection with a school or organization with indoor and outdoor facilities? We are also seeking experienced candidates for our Board of Directors who share the Girls on the Run mission and values. Please contact Jen Byrne at jenmilbyrne@alumni.colostate.edu for more information or to get involved.
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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/Darn Tough Socks - Wed, May 4, 6:30pm
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Dinner + Movie Fundraiser: April 22
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 We are proud to partner with Running Across Borders & Girls Gotta Run Foundation to host a special in-store screening of Town of Runners on Friday, April 22.
Girls Gotta Run is a non-profit in Ethiopia that creates educational and athletic opportunities for young female runners so that they can complete their secondary education and pursue careers to support themselves - a rare opportunity. The Town of Runners movie follows the experiences of two females runners in Ethiopia like the girls supported by Girls Gotta Run.
The fun begins at 6:45pm with a buffet dinner catered by Abyssinian, a local Ethiopian restaurant. Tickets are $22 and include dinner and the movie. All proceeds will be donated to the Girls Gotta Run Foundation. Our goal is to raise $600 which would provide a full scholarship (including tuition, health care, meals and running equipment) for one teenage girl. Learn more here.
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Trail Running Expo - May 31
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 Curious about trail running? Interested in learning more about what it takes to hit the trails? Come join us at a special mini-expo for anyone interested in trail running!
Michael Lo Presti, leader of the CT Trailmixers running club, will give an overview of trail running and talk about the club's approach to this fast-growing sport. We'll also have demo gear and vendor reps from brands like Brooks, Hoka One One, Pearl Izumi, Altra, ProBar, Tailwind, UCAN, UltrAspire, Camelbak and more! We'll also be raffling off some hot new trail gear!
So if you've been hesitant to take those first few steps into trail running, this is your chance to learn more, meet with members of the CT Trailmixers, hear their stories firsthand, and get the confidence you need to give it a try. See you there! |
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MahoneySabol 5k - Sat, April 30 @ 11am
Join us for at TPC River Highlands and support the ALS Clinic at the Hospital for Special Care. Participants will receive a free ticket to 2016 Travelers Championship. In addition to a Kids Run and Kids Zone, the event will feature a Post-Race Celebration with Bear's Smokehouse BBQ and Michelob ULTRA.
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Granby Road Race - Sat, May 7 @ 8:30am
Now in its 45th year, this is one of Connecticut's oldest historic road events. The 10k race takes place on a rolling scenic route, partly road and partly through the McLean Game Refuge. Race organizers have added a 5k that will run partly on road, and partly through Salmon Brook Park. Race proceeds benefit the YMCA's Annual Campaign, which sends kids to camp regardless of their ability to pay.
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Jan's Run - Sat, May 14 @ 10am
This race honors Jan McKeown, one of New England's finest and most inspirational female runners. The events includes a 5k run, 2 Mile fitness walk and a kids fun run. Post-race enjoy a buffet of seasonal refreshments and live entertainment from DJ Joe Kelly. All proceeds will be donated to the Woodland High School & Long River Middle School cross country and track programs.
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Try Simsbury - Sun, May 22 @ 11am
"Try" Simsbury at a different pace! The new "Try Simsbury" Meadows & Mountain Adventure Triathlon is a unique twist on the standard triathlon since it starts with a trail run, followed by a road bike and ending with a kayak on the Farmington River! Participants can compete on their own or with friends on a team. The race is capped at 250 participants, so register soon.
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Roller Coaster 5k/10k - Sun, Sept 4 @ 8:30am
Join us at Lake Compounce for a day of fun! Choose between the 5k, 10k or the non-runner "Ride" challenge. The 5k & 10k courses weave their way around the park (under coasters!). Snag your medal then join in the post-run party with refreshments, DJ and a free ticket to the park that day! Use Promo Code FleetFeet5 and save $5 off!
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Thai Crunch Bowl with Salmon
There's a trend on the rise to dine out of bowls. Restaurants are featuring menus based on whole grains, veggies and a smattering of animal protein in a bowl. Salads assembled in mason jars are another example. By eating out of a bowl, portion size decreases because of the smaller volume. Grains also take on a greater importance to the meal. It's hard to cut a big steak in a bowl. All the flavors get mixed together making the meal anything but boring.
This salad serves one, but you can easily increase the recipe for others or for several days of lunches later in the week. That way the remaining ¾ of the pepper won't be neglected in the back of your refrigerator.
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: 11am - 5pm*
* Now Open Sunday's at 11am!
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