Embrace Your Inner Turtle
Shameal Graduates!
I've always believed that good things happen when you work hard. Last weekend was proof of that as Shameal Samuels walked across the stage and accepted her diploma from Quinnipiac University.
 
I met Shameal almost eight years ago when she was a shy freshman at Capital Preparatory Magnet School. With a lot of trepidation, she had joined the track team. Little did she know how running would soon change her life.
 
Shameal became the first recipient of our "Run to a Better Future" college scholarship that provides up to $10,000 a year for four-years to a student-runner from the inner-city. In her application essay, Shameal wrote: "Growing up in an urban area where there are always crimes and someone going to jail, influenced me to stay out of trouble and work towards a goal so I can to make my dreams come true.  I try my best in school and admit that there are times when I wanted to give up, but I did not. I have wanted to become a forensic scientist since I was a small child. I tell myself every day that I will do everything in my power to become a forensic scientist."
 
Last Saturday, a confident Shameal graduated with a degree in Criminal Science, maintaining an "A" average while also running track where she set school records for the 60, 100, 200 and 400. She is the first in her family to graduate from college - a true feat considering her mom never completed high school. This fall she will pursue her master's in Criminal Science - one step closer to making her childhood dream of becoming a forensic scientist for the FBI come true.
 
Shameal's success reminds me of something my meteorology professor used to tell our class over and over: "Be like the turtle. Stick your neck out."  I never paid that lesson much mind until well after I graduated and realized that I wasn't going to get anywhere if I didn't stick my head out and try. It is hard work (and a bit scary) being a turtle, but that hard work will pay off.
 
On my run this morning I saw a turtle on the trail in front of me. I stopped to watch it climb a hill, fascinated as she stuck her head out as far as she could, then took small but deliberate steps to catch her body up to where her head was before craning her neck again. Steadily, she clamored up that hill and disappeared into the meadow.  
 
Both in life and running, it's good to be like the turtle. Stick your neck out, do the work and find your rhythm. It might take a while, but there is no hill too high that you can't climb; no goal you can't achieve. Take a moment to set a goal for this fall, then channel your inner turtle over the summer and make it happen!

 Steph

Nancy's Picks
Camelbak Quick Grip
Garmin 735
Amphipod Trail Pack
Camelbak Quick Grip Chill
The best-selling handheld in running thanks to its high-performance insulated bottle that keeps water cooler twice as long as a standard bottle. Quick-grip features a zippered pouch for essentials (keys, card and phone) and an extra-stretch pouch for a gel or two. Perfect for 3-10 mile runs.
Garmin FR 735XT
Garmin's latest & greatest! The perfect combination of features from the Forerunner 920XT, 630 and 235 including swim mode, wrist-based heartrate, lactate threshold metrics, activity and sleep tracker, Strava Suffer Score, 14-hr GPS-mode batter life and more! 
Amphipod Trail Pack
Ultra-minimalist feel and bounce-free ergonomic design features two expandable, zippered storage compartments big enough for large phones. External loops provide quick access to nutrition and stows the empties while the AirFlow mesh increases breath-ability.

Runner's Knee: 
Tips to prevent & tools to relieve the pain.
Grid Roller
KT Tape
Pro-Tech Knee Strap
Trigger Point GRID Roller
Our favorite foam roller thanks to the proprietary Distrodensity zones that replicate the feeling of a massage therapist's fingers, palms and elbows. The 3D surface promotes the flow of blood and oxygen - the nutrients needed to repair muscle.
KT TAPE
KT TAPE is designed to provide both pain relief and support so you can stay active while recovering from injuries. The uni-directional elasticity of the tape material provides stable support without restricting motion, as well as lifts the upper layer of skin to improve blood flow. 
Pro-Tech Knee Strap
This stretchy neoprene strap provides consistent pressure to stabilize your kneecap (keep it on the "train tracks" and spread vibrational stress around the knee. Helps reduce symptoms of runner's knee as well as tendinitis and Osgood-Schlatter's Disease.

Natalie's Shoe Review: Altra!
Altra Logo Rejoice Altra lovers, you can now buy your favorite shoes at Fleet Feet!  Never experienced Altra before? Come on in and check them out! 
 
Altra shoes are designed to help runners and walkers experience the benefits of natural foot positioning which can improve both your form and technique.  The "secret" to Altra shoes is their award-winning formula of Zero Drop + Foot Shape toe box that allow the foot to return to its natural position. In turn, this natural balance aligns the feet, back and body posture for less impact and greater stability.
 
Altra Torin 2.0
What is Zero Drop? Zero Drop means that the heel and forefoot of the shoe are the same distance from the ground. Traditional running shoes have a 12mm drop from heel-to-toe, but more and more shoe companies are lowering that drop as they find it better balances the foot and aligns the body from toe to hip to shoulders.

Does this mean I sacrifice cushioning in my shoe?
 No, zero drop does not mean zero cushioning. In fact, most of Altra's shoes feature lots of cushioning for a soft ride (there just isn't more cushioning in the heel compared to the forefoot).  
 
What is Foot Shape? This is what sets Altra shoes apart from other performance shoes. The distinctively wide toe-box allows the foot to splay and relax, returning it to its proper natural position, as well as maximizing shock absorption and allowing for a more powerful toe-off.
  Altra X-ray
Who should wear this shoe? Whether you are running, walking or on your feet a lot, Altra is something to consider. The roomy, foot-shaped toe box will accommodate those with wider feet, bunions, hammer toes, neuromas, etc.
 
Altra Lone Peak Why would I wear this shoe? The goal of any shoe we offer is to keep you comfortable, healthy and optimize your performance. Altra's goal is to help put you in an efficient position to keep you healthy, but still give you ample cushioning and allow your foot to spread out so it is in a natural position within the shoe.

Models Available: The Torin 2.0 and the Lone Peak 2.5 are arriving this week. We will have demos for folks to try at the Global Running Day Celebration at Riverside Park on Wednesday from 5-7pm.

Get to Know Your Fleet Feet Staff: Rich
Rich Dillon

I've been with Fleet Feet, W. Hartford since May 2010 after I found that retirement was getting boring and I needed something else to do with my time.  Having been a runner since my days at Archbishop Molloy, High School in New York City, Fleet Feet seemed like the natural place for me to "come out of retirement".  During my six years, I have seen Fleet Feet West Hartford experience a tremendous amount of growth, and I have met many new folks who I now happily call my friends.  The open, casual workplace environment at the store makes building relationships with customers and fellow employees easy to do and is one of the main reasons I enjoy my time there so much.
 
My present duties include coordinating the store's many training programs and also coaching the NoBoundaries 5K groups.  It is the single most enjoyable part of my job.  Watching folks gain confidence in their ability to reach a goal over a 10 week timeframe and then seeing the smiles on their faces as they cross the finish line of their first 5K race is simply priceless.  My part in those programs is what I hope I'm remembered for in the future.
 
Other than running (trail running, mostly - I enjoy the solitude and quiet), my interests center mostly around cooking and traveling to parts of the world we haven't seen before.  Europe has been our concentration most recently with occasional side-trips to Canadian Maritime provinces.  The list is so long - hopefully we can keep checking off bucket list destinations.  Southern France, Northern Spain and the Porto region of Portugal are high on the list as well as a river cruise somewhere.
 
Running Gear I Can't Live Without:
My Garmin 220 - I know it's old and I keep thinking of upgrading to the new Garmin 230 or 235 (they're on sale now) - but I rely on it to tell me all I need to know about my running experiences.  I can't run without it.  Dotti (Mrs. Dillon), on the other hand simply can't do without any piece of women's apparel the she doesn't presently own.  Sometimes I think the real reason I work at Fleet Feet is so Dotti can keep buying new clothes. 

Summer Training: Registration Now Open
Fleet Feet + HMF

Have you dreamed of running a 5k, 10k or even a half or full marathon?  Stop dreaming, this is your year to actually DO IT! 

Grab a friend or make new ones when you join in one of our summer training programs. We have options for the true beginner through experienced runner and take pride in being with you every step of the way whether it's offering encouragement, high-fives and camaraderie during your long run, proven  training plans, expert coaching, race discounts or those tips and tricks that make running just a bit easier. 

Training Program Distances
Programs available in both Glastonbury and West Hartford.
 
WalkFit - starts June 25
No Boundaries 5k - starts June 25
No Boundaries 10k - starts June 25
Fall Marathon - starts June 26
Fall Half Marathon - starts July 23

Sign-up for any of these programs at our Global Running Celebration at Riverside Park on Wednesday, June 1 from 5-7pm and save $30 off the price of registration + race entry fee.  This special deal is ONLY available at the Celebration!

In-Store Events
Calendar
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/UrbanFit Workouts (6:30pm 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:
  • All4Run Global Running Day Celebration (Riverside Park) - Wed, June 1 @ 5-7pm
  • Fun Run w/CEP Compression - Wed, June 8 @ 6:30pm
  • Fun Run w/Asics - Wed, June 15 @ 6:30pm
  • Fun Run w/Superfeet - Wed, June 22 @ 6:30pm
  • Fun Run/Hoka One One (Clifton launch party!) - Wed, June 29 @ 6:30pm

All4Run Global Running Day Celebration
All4Run Day

Featured Events & Races
 

Celebrate West Hartford 5k - Sun, June 5 @ 9:30am
Our favorite hometown race is this Sunday! Competition is always tough as this race features great prizes, like Fleet Feet gift certificates, for all age group winners. After the race, plan on staying to enjoy the community fair that includes an arts & crafts show, great food, entertainment, games and rides.  It's fun for the whole family! Click here for more information & registration.
   Wickham Park XC
Summer Grand Prix XC Series - Monday's from July 11 - August 22 @ Wickham Park:
Once again the Silk City Striders will be hosting a series of XC runs on Monday evenings at Wickam Park. Races are July 11 & 25 and August 8, 15 & 22.  Cost is just $20 for adults and $15 for kids under 14. Kids can choose to run the 1 Mile or the "adult" 2.6 mile race. Learn more and download the registration application here.  Register for the series before June 10 and get a cool Summer Series T-shirt!


Newington Summer XC Runs
Newington Summer Run Series - Wednesday's from July 13 - August 17 @ John Wallace Middle School:
Lace up your running shoes and grab the family for summer fun on the run as the Newington Park and Rec department hosts a series of fun runs each Wednesday from July 13 through August 17 on the trails behind John Wallace Middle School. Choose from a traditional 5k or a 3k for younger kids and beginners. There is no cost to participate. For more information, email Race Coordinator Jay Krusell at [email protected]
  Bristol Half Marathon
Bristol Half Marathon & Relay - August 14
Looking for a scenic, yet challenging half marathon? Put the Bristol Half Marathon on your list!  The race starts with a bang provided by the First Litchfield Artillery Regiment's cannons. On course, there are ten water stations, two nutrition stations featuring Gu and Honey Stinger gels and lots of bands. Post run, enjoy a shower and the fire fighter's famous pancake breakfast.  Save $5 if you sign-up before June 2.


Aubrey's Recipe
Get Out N' Play Logo
Mango Raspberry Popsicles
 
With Memorial Day behind us and last week's heat, keeping cool and hydrated is important for everyone, especially runners. I recently started making popsicles for our household. 

I picked up a popsicle mold at a garage sale and have been putting it to good use using various combinations of frozen fruit, liquids (apple juice, coconut water, cherry juice) and yogurt. The hardest part of the recipe is waiting several hours for the pops to harden. The promise of a post run popsicle, is one way I can lure my son into the jogging stroller for a run with his momma.

 
Click Here for Recipe
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Tuesday: 10am - 7pm
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Thursday: 10am - 7pm
Friday: 10am - 7pm

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* Now Open Sunday's at 11am!

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