Calling all Runners AND Walkers. Join us Tuesday, December 4th for the Winter Warrior Party at 7:15PM at Fleet Feet Sports.

This Winter, Join Fleet Feet and their *New* Winter Warrior Program.

The goal: to keep active outdoors throughout the winter

The Program Fee: It's FREE

The Fleet Feet Winter Warrior Program will run from Dec. 3rd through March 2nd. You don't even have to register to join. Simply come to one of the Fleet Feet Workouts or the Kickoff Party on Dec. 4th and you'll automatically be in.

The Winter Warrior Program is based on points accrued for participating in Fleet Feet workouts and various local events. (Point Structure Here). The key is to just keep active. Prizes will be given along the way based on points accrued AND someone will be the Winter Warrior.

Anyone can join, whether you are a walker or a runner, we just want to you to stay active during Winter and Fleet Feet wants to help you. We are holding a FREE kickoff party Tuesday, Dec. 4th at 7:15PM (after the Hill Workout). You get double points for going to both. If you can't make it, simply start coming to workouts and you'll soon accrue points. Along the way, we'll give out prizes and in the end we will knight the Winter Warrior. For more info on Winter Warrior - read here.

Many thanks to Sean Hendrick for creating the logo.

RSVP for the Party to patriciawebercpa@aol.com.

Get the gift anyone can enjoy. From now until December 24th, Buy a $25 or More Gift Card and get a FREE Gift Bag with it. The Gift Bag makes a great additional gift for your loved ones and includes a pair of tech socks, gloves, water bottle and PowerBar product.

Keep in mind folks, this is a gift, so if you'd like one for yourself we can put it on our in store gift registry for you, so your loved one can get one for you too!!

It's winter and time for the slip and sliding when exercising or just walking the dog outside. You're Cure is Here: Stabilicers.

Now available at Fleet Feet Sports, this galosh like shoe goes over any running, walking or even hiking boot to keep you stable on ice and snow. There are metal studs on the bottom for traction and we find these to be the best on the market. Get a pair for yourself or as a gift. Available in all sizes.

Once a Runner, written by John L. Parker, has been a cult novel for runners, young and old. The story of an elite collegiate miler, it describes the life and mind of Quenton Cassidy and his drive to train and race against the best in the world. Out of print for the past few years, copies of this classic novel now go for up to $300 on E-Bay.

The sequel, which John Parker has been working on for two years, is finally released. Again to Carthage picks up where we last left Quenton. There is the continued turmoil of Vietnam and Watergate, the loss of Quenton's best friend, his own post-collegiate struggle as an attorney and his suppressed drive to compete among the best.

If you want to be one of the first people to read about what has happened with Quenton, stop in to grab a copy.

The Lake Effect SnowShoe Festival is back. Mark your calendars for Sunday, January 27th at Webster Park for this array of snow fun. Back again are the Sprint SnowShoe Distances, 100, 200, 400 and 1500, plus the 2 Mile Fun Shoe and 4 Mile Snow Shoe Races AND the Duathlon (2 Mile SnowShoe/10 Mile Mtn Bike/2 Mile Snow Shoe). However this year the Mountain Bike Part is all in the park, so no Lake Rd or residential neighborhoods..

The times of the events are still be worked out, but we wanted to let you know so you can schedule the date. We encourage families to join us, fore there is a distance for everyone.

Check out the 2008 YellowJacket Racing Schedule for more info.

The 2008 Event Calendar is now posted for the Fleet Feet Sports and YellowJacket Racing Events. Keep in mind this calendar grows regularly as more events get added for timing, such as Freezaroo's and Marathon. But we wanted to give you a heads up on what Fleet Feet/YellowJacket Racing Owned Events are upcoming for the new year. Check it out here. We look forward to the 2008 season.

CARB Crazy

We have all heard this phrase in some way or another, whether we are in the school cafeteria with friends, eating lunch with co- workers, or working out at the gym. It seems like so many people are watching their carb intake or cutting out bread from their daily menus. What exactly is a carbohydrate? And is limiting/eliminating carbohydrates really a good idea for runners/walkers?

Despite the low carb craze and fad diets we too often hear about, we actually need to consume about 55-65% of our daily caloric intake from carbohydrates to adequately fuel our muscles (Additionally, 20-30% should come from fat, and 10- 15% from protein.). Based on a 2,000-calorie diet, this translates to approximately 1,100-1,300 calories a day (or 275-325 grams) from carbohydrate rich foods. Although that sounds like a lot, you can accomplish this easily by eating 6-11 servings of wholesome grains, 2-4 servings of fruits, and at least 3-5 servings of vegetables every day.

So what is a serving equivalent to? A Serving of:

• Cereal, unsweetened = ¾ cup
• Bread = 1 slice
• Bagel = ½ small
• Pasta = ½ cup cooked
• Rice = ½ cup cooked
• Fresh fruit = 1 small
• Dried fruit = ¼ cup
• Canned fruit = ½ cup
• Fruit juice = ½ cup
• Raw vegetables = 1 cup
• Cooked vegetables = ½ cup
• Tomato/veg juice = ½ cup

Carbohydrates include both simple and complex carbs. Simple carbs come in many forms, such as glucose, fructose, and sucrose. These provide us with calories, but little nutritional value. On the other hand, complex carbs, such as whole grains, fruits, and vegetables, provide us with fuel; complex carbs are digested into glucose (simple sugar) and used for energy or stored in the form of muscle glycogen and liver glycogen for energy during exercise. They also supply us with vitamins, minerals, fiber, and antioxidants. Be sure to include complex carbs in your diet. Choose from whole grain cereals, oatmeal, whole wheat/pumpernickel/rye bagels and muffins, whole grain and dark breads, stoned wheat and whole grain crackers, and plenty of fruits and vegetables!

Try the following quick and simple meatless pasta dish for a great dose of complex carbs!

Bites of Info by Abby McQueeney Penamonte,Registered Dietitian (RD). Abby received a B.S. in Dietetics, with a minor in Health and Wellness at the State University of New York at Oneonta, and completed her Dietetic Internship & Masters credits at Keene State College, New Hampshire. Abby is currently employed at the Episcopal Church Home in Rochester. Additionally, Abby developed a nutrition program, Championship Nutrition & Performance, for high school athletes.

An avid runner and snowshoer, Abby has completed the Rochester Marathon, Canandaigua 50K, Jay Mountain Marathon (33 Miles), and Green Lakes Endurance Run 50K. Abby is now beginning training in anticipation of competing in the Bull Run Run 50 miler in April 2008. Abby will be contributing weekly nutrition articles to the Fleet Feet FITnews Newsletter. You can contact Abby with nutrition related questions/comments, article suggestions at: mcpabby9@hotmail.com.

Back in June we announced the Fleet Feet Dirt Series, which consisted of participating in the PowerBar Trail Race 9 Mile, Autumn Classic 9 Mile and the Mendon Trail Race 20K or higher event. You had to complete all 3 to be eligible.

Congratulations to the Overall Female Winner: Anne Schwartz

Congratulations to Overall Male Winner: Alan Powers. Second Place to Jean-Paul Scott and Third Place to Chris Washburn..

We will be mailing out your awards. Congratulations!!

Join us for our FREE GROUP TRAINING Opportunities

Tuesdays at 6PM - Hill Workouts All speeds are welcome (we swear). They start at Fleet Feet, warm up to Cobbs Hill Park, do a few hill repeats then cool down back to Fleet Feet. You can run anywhere from 3 to 8 miles depending on your speed and ability. It's your choice how much you want to run.

Fridays at 6PM - Happy Hour Run. Join us at Fleet Feet for this 4.3 Mile jaunt around Brighton. The pace is between 8 and 11 minute miles.

Saturdays at 8AM - the Carb Workout. Join us at Fleet Feet for your distance run. You can run as little as 5 miles or as much as you want. Course maps will be provided. Each week the loop changes and we do run ALL around Rochester. ALL SPEEDS WELCOME.

There is not a single race in Rochester this weekend, so come on down to Fleet Feet Sports, Friday Night at 6PM for the Happy Hour Run/Walk (3 or 4.3 Miles) and/or Saturday Morning at 8AM for a run/walk. Minimum of 5 Miles. You can run or walk. All Speeds welcome and we'll serve Hot Cocoa, Holiday Festive Treats and Bagels afterwards.

email: ellen@fleetfeetrochester.com

address/phone: 2210 Monroe Avenue, Brighton, NY (across from Cook's World near 12 Corners)(585) 697-3338

web: http://www.fleetfeetrochester.com