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Greetings!!
Happy New Year!! Just a few days left of 2007 and onto a new beginning of 2008. This will be the start of Fleet Feet Rochester's 4th year. As I read past newsletters, this time of year always makes me think of what happened. It's a review and hopefully a time to improve for the future.
On the running side for Rochester, this year was the year of bigger races. 2007 Running Highlights include:
- Record Numbers at JP Morgan Chase Corporate Challenge with over 10,000 registered
- Record Numbers and sheer kicks and giggles fun at Webster Turkey Trot with 1500 registered
- The Preferred Care Rochester Marathon debuted a new expo location and finish line, plus amazing weather which drew a record 2000 participants
- We can't forget Pat DuPont of Fairport and Zach Rivers of Victor representing Section V at Footlocker Nationals.
- On a personal note for running, it was a great pleasure to see Boots in a race again, while extremely untrained, his true athletic talent prevailed as he trekked 66K of the mountains of France.
As I look way back in the New Year archives, this year will mark my 6 year anniversary from being hospitalized from what they thought was Crohn's Disease (yes today doctor's are unsure what happened) but regardless, 6 years ago on New Years Day, my life as an athlete forever changed, which in turn changed me as a person.
As mentioned before, reviewing the past should help improve the future. Personally, I am grateful for the Winter Warrior Program. I haven't been so dedicated to an athletic venture since those fear ridden days in the hospital. While I won't bore you with the medical saga, programs such as Winter Warrior, provide the spark to energize someone into a new and healthy direction. Year after year, day after day, we see people who didn't run or walk at all accomplish things they never thought they could. I have always been a strong believer that with a will there is a way. It may not be the way you intended, but there is one.
So we invite you all to join Fleet Feet whether in our programs, group workouts or races to energize your new 2008 beginning.
Happy New Year from All of us at Fleet Feet Sports. 
Regards, Boots & Ellen
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Winter Warrior Update |
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With over 60 participants the Fleet Feet Sports Winter Warrior Program is off to a great start. Each week participants accrue points by joining the Fleet Feet group workouts, running races or other extra curricular fun. The goal is to remain active outdoors this winter. So far the leaders are: Mark Lehman, Mark McArdle and Bob Merberg. The program is completely FREE and you can earn prizes along the way.
Prize Structure:
50 points - Sack pack
75 points - Water bottle
100 points - Socks
125 points - Hat
150 points - T-shirt
175 points - FF Tech Shirt
200 points - to be determined - but it will be awesome!!
Join us this Friday at 6PM for 3 or 4 mile run/walk then the Annual Andy and Anita Towt "Gingerbread House" Demolition. It'll be Mmmm good and worth 5 Winter Warrior Points.
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Fleet Feet XC Scholarship Award Winner |
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Each year, Fleet Feet Awards a High School Section V Senior who plans on running in college a $500 Scholarship. Past winners include: Lauren Phillips of Batavia HS, Mike Geary of Brighton HS, Ben Mears of Wayne HS. The criteria is based on academic standing, volunteer activity, a hand written essay, along with the coaches nomination.
We are proud to announce the 2007 Fleet Feet Cross Country Scholarship Winner is: Drew Beck of Canadaigua Academy.
Drew's Coach, Matt Ward, noted Drew as the complete package: totally dedicated athlete, fierce competitor, accomplished musician, a strong mentor to his very young team and excellent student. Drew is looking to attend in the fall Edinboro, Seton Hall, Balwin Wallace or Lock Haven University. We are so proud to have Drew Beck as the 2007 Winner of the Fleet Feet Scholarship. Read Drew's Essay on Why he Runs.
Why I Run? by Drew Beck
Have you ever just ran for the sheer thrill of it? Have you ever laced up your shoes just because you felt like it? Not many people do that anymore, but I am one of those who does. That's why I run, to get that thrill halfway out of my 10 mile loop.
Some runner's refer to it as a "runner's high". Some health professionals call it an endorphine rush. I like to call it getting into my groove. You know that feeling, you're in about 4 miles of that long Sunday Run; you're out in the middle of no where thinking what's going to be for dinner when your ipod switches to that one song that always pumps you up before races. All of a sudden that little cramp in your side goes away and your quads loosen up. Your stride elongates and you settle into your 10K race pace without even knowing. Over and over you fly over the rolling hills of the country road you're on and you think how you could go on and on forever. Dissappointment strikes when you pull into your house; that felt too good to stop.
That's why I run. because everything is right when I fall into my groove. For that period of time, I have no problems. I have no pain. I have not a care in the world, because right then, when I'm deep in my groove, everything is perfect. It's just me and the road.
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Fleet Feet Training Programs |
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As we approach 2008, it's a great time to evaluate your exercise scehdule and decide to up your game or for some start your game. This year Fleet Feet has the following programs to help you on your way.
Boston Bound: This program is for those who qualified for the Boston Marathon and plan on running in April 2008. This program will be completely coached by 2 Time Olympic Marathon Qualifier, Mark Andrews. In 2007, Mark helped quite a few local runners achieve their Boston Qualifying times or PR's, so this program is your chance to create a successful Boston Marathon 2008. Details forthcoming in the next few weeks.
Distance Training Program: This 16 week program is for those who currently can run 20 - 25 miles per week, but want to either run a Spring 1/2 marathon, a full marathon, a faster full marathon or simply build a strong base to get faster at 5 or 10K's. The program will begin the week of January 28th and include a 16 week training program, educational seminars on topics such as nutrition, stretching and strength training, a prepatory event, plus group training opportunities. New this year, Fleet Feet is the provider of the Preferred Care Rochester Marathon Training Program. You can begin with this one or the one we begin in May. Look for Info session dates in future newsletters.
New Boundaries, Learn to Run Program: We are so excited to announce New Balance has partnered with all Fleet Feet's in the US to bring a new and improved Learn to Run program to you. This 12 week program is for those who always wanted to run but didn't know how or used to run and don't know where to start. We have 2 options a 5K or 10K option, where you will train for a 5 or 10K. This program will begin the week of February 18th and include the training program, group training opportunities, educational seminars and an event to train for. We are so proud to have New Balance on board to help us help you.
Tri Community College: This 15 week program is for those who can swim, bike and run but want to put it together to be able to do a full triathlon. This program will begin in April. Keep watch for future details.
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Bytes of Info by Abby McQueeney Penamonte |
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Cheers to the Holidays!
With the holidays upon us we are faced with many temptations. Appetizers, wine and chocolate, cookies and pie, oh my! I frequently remind people not to drink your calories because most beverages are filled with empty calories- meaning they are loaded with calories but provide little or no nutritional value. With this delicious Egg Nog recipe, I encourage people to drink it up. It is one of my favorite winter beverages because it is low in calories and sugar, is a good source of calcium, has no fat, and tastes similar to the real thing.
Get creative using the following recipe. Make with fat free skim milk, soy, rice, or lactaid milk (if you are lactose intolerant). This is a tasty beverage cold or warm. So enjoy a cold glass instead of a soda or beer, or warm a mug up after a snowshoe race.
Egg Nog Recipe
- ½ Gallon Milk (Choose from Skim, Soy, Rice, Lactaid, etc)
- 1 package Sugar Free-Fat Free Vanilla Pudding Mix
- 2 cups milk
- ¼ cup Splenda
- 2 tsp Vanilla Extract
- ½ tsp Nutmeg
- ½ tsp Cinnamon
- Optional: 2 tsp Rum Extract
- Prepare pudding according to box directions.
- Whisk ¾ cup milk with pudding until smooth
- Whisk in other ingredients; then whisk in remaining liquid.
- Refrigerate until serving.
- Shake or stir well before serving.
Nutrition Facts
(Using Skim Milk)
Serving: 8 oz
Calories: 93
Protein: 8 grams
Fat: 0 grams
Compare to Premium Egg Nog
Nutrition Facts
Serving: 8 oz
Calories: 460
Protein: 8 grams
Fat: 24 grams
Feel free to contact Abby at mcpabby9@hotmail.com. 
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Free Group Workouts |
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Join us for our FREE GROUP Workouts 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/walk 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/Walk. Join us at Fleet Feet for this 3 or 4.3 Mile jaunt around Brighton. The pace is between 8 and 11 minute miles. Walkers Welcome!
Saturdays at 8AM - the Carb Workout. Join us at Fleet Feet for your distance run/walk. You can run as little as 5 miles or as much as you want. We serve bagels for post workout. Course maps will be provided. Each week the loop changes and we do run ALL around Rochester. ALL SPEEDS WELCOME.
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This week in Rochester |
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Saturday, December 29th at 8:45 AM is the Post Christmas Blues Run, Contact: Matthew Ward 585-396-1378, wardm@canandaiguaschools.org, website: www.canandaiguaschools.org/athletics.cfm? subpage=6348; Location: Canandaigua, NY.
Also on Saturday at 9AM is the Upstate Holiday Classic IX Open Indoor Track & Field Invitational; Featuring the Roger Messenger Masters Mile; Contact: Bill Quinlisk, BillQ@frontiernet.net; Location: RIT's Gordon Field House; For complete information please go to our website at: www.rochestersummertrack.com.
Monday, December 31st at 7AM is the Any Old Tom, Rick & Barry Can Do It - Fat Arse 50K, Contact: Rick Cronise 585-924-7936. e-mail: trandb50K@hotmail.com; Location: Mendon Ponds Park.
Tuesday, January 1st, New Years Day at 10AM is the 2nd Freezeroo (7.5 Miler) at Mendon Ponds Park. Website: http://www.grtconline.org/grtc_freezeroos.html
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