Join us Tuesday, November 13th at 7:15PM at Fleet Feet Sports after the Hill Workout for this FREE indepth workshop on "What to wear when it's cold outside". We'll serve hot cocoa and cookies. All are welcome and it's completely FREE.

This workshop will help you figure out how you can still be active outdoors, but stay warm too. It will answer such questions as "why not cotton?", "what's the deal with wool?", "why polyester works great?". Don't let the coldness stop you from going outdoors, join us Tuesday, November 13th at 7:15PM to keep you going through the winter. Please RSVP to patriciawebercpa@aol.com if interested in attending.

Where were you in 1972? Both Boots and I were 2 years old, but Webster Turkey Trot Founder, Jim May (former Webster HS English Teacher), met with his HS Cross Country team at Webster Park for a 4.4 mile workout. In the day, maybe 15-20 people would show to run on Thanksgiving morning. By the early 80's, Boots started partaking in this Webster ritual as a runner for Jim May. By the early 90's, Boots started winning the event. And each and every year he went, Boots' family was at the sideline cheering him on. At that time, people would register out of Jim May's van and maybe 200 people would show. By the late 90's, Boot's would still win, but also took over the reigns as the director. Jim had retired and wanted to spend time with family. Even as Boots' started Directing Trot, his family was there, but now working to support the little brother who grew to make this tradition a part of the Boutillier Thanksgiving.

I came along in 2002, knowing very well the key to a great Thanksgiving Day was to participate in a Turkey Trot somewhere. The Brenner Family too, spent Thanksgivings at a Trot somehwere in the US since the 70's. As the millenium roars on, the Webster Turkey Trot is becoming a haven for family members to congregate before the big feast. This year celebrates 35 Years of this Tradition from when Jim started it as a simple workout to 2007 where generations of families participate.

This year brings the same 4.4 Mile or 2.5 Mile fun run at 10AM on Thanksgiving Morning at Webster Park. New this year, Nike has come on as a sponsor, since they too are celebratinbg 35 years. The first 650 participants will receive a DriFit Nike Top, then the next 300 will get t-shirts. We invite you to our Thanksgiving Day Tradition and encourage you to make it your own. You can register online at Active, download an app and mail it it or register at Fleet Feet Sports. Join this 35 Years of Thanksgiving day Fun.

For the past few years, in conjunction with the Webster Turkey Trot, Fleet Feet Sports hosts a Food Drive during Thanksgiving Week for the Hope House in Webster. This year is no different.

From Monday, November 19th thru Sunday, November 25th, bring in a non perishable food item to Fleet Feet Sports and you will receive 10% OFF your purchase. Bins will also be set out at Webster Park during the Trot for the Food Drive as well. Thank you in advance for helping with the Food Drive.

There is where the Waffles are.....

Yup - you read correctly. A new tradition at Fleet Fet Sports. On Black Friday (November 23rd) we open the store at 7AM for CRAZY Black Friday specials. At 8AM you can join us for our FREE Black Friday 3-5 Mile run around Brighton, then partake in the post Black Friday Run waffle breakfast with special toppings like Whip Cream, Chocolate Chips or even Nutella MMMmmmm Good!.

Black Friday will have crazy specials from $10 shirts to amazing shoe deals. But you got to be there to take part. Store opens at 7AM, the run starts at 8AM, then waffles at 9AM. Join us.

Like the Trot Tradition, so is Fleet Feet's Gift Bag Tradition. Starting on Black Friday (November 23rd), 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.

This Winter, Join Fleet Feet and their 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. The Winter Warrior Program is based on points accrued for participating in Fleet Feet workouts and various local events. (Point Structure Here)

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 after the Hill Workout. 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.

Fleet Feet is so exciting to introduce our new weekly Nutrition Section, 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, and is beginning a weight loss/management program, Don't Diet, Eat, at the Downtown Fitness Club.

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.

Enhance Your Sports Diet: Peanut Butter

Peanut Butter is a satisfying food that will control your hunger. It is an excellent source of protein, vitamins, fiber, mono and polyunsaturated fats (the heart healthy kind), and because PB is a plant protein, it contains no cholesterol. Just 2 tablespoons of PB provides 9g Protein.

Opt for the natural form of PB, sold in most grocery stores typically next to the processed PB. More heart healthy fats are found in natural vs. processed PB. If you choose processed PB, avoid those that list hydrogenated fats first on the list of ingredients.

This tasty food can be incorporated into many snacks/meals: PB spread on a banana, pretzels dipped in PB, celery and carrot sticks smeared with PB, PB on crackers/bread/bagel, or a childhood favorite- PB and Jelly. Try the recipe below for a new twist using PB.

Peanut Butter Banana Roll-Up : This recipe is an excellent energy booster and can be eaten as a snack, or as a simple breakfast.

• (1) 10-inch whole wheat tortilla
• 2 tablespoons peanut butter
• ½ medium banana, sliced into coins
• 1 tablespoon raisins

1. Warm tortilla in microwave oven for 20-30 seconds or until soft.
2. Spread with peanut butter to within ½ inch of the edges
3. Place the banana coins in the middle of the tortilla, sprinkle with raisins, and roll it up like a burrito

Yield: 2 servings for a snack; 1 serving for a quick breakfast

Nutrition Information:
Total Calories: 500 (whole recipe)
Carbohydrate: 70 grams
Protein: 12 grams
Fat: 19 grams
Recipe Adapted from Clark, N. Nancy Clark's Sports Nutrition Guidebook, 3rd Edition

Join us for our FREE GROUP TRAINING Opportunities

Tuesdays at 6PM - Hill Workouts These are coached group 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.

Well, this isn't your regular Shoe Deal. Snow is coming and our Crescent Moon Snowshoes and entire stock of Trail Shoes have arrived for Winter Fun. The bonus is Trail Shoes help you run on the roads in the winter, not only by its deeper tread, but its thicker upper material to keep your feet warm. Pair this with Snowshoes and you can play all day in snow as deep as you want.

The bigger bonus and until the real snow flies, Buy a pair of Trail Shoes and A Pair of Snowshoes and get 10% OFF Both.

Now that is helping to make the Winter Warrior. This offer is available now until the snow really flies.

Keep in mind that we also rent Snowshoes. This way you get to try it first. Snowshoeing truly make the winter go by.

Sunday, November 18th at 10AM is the 10:00 AM (Masters Men 8K), 10:45 AM (Women's 6K) and 11:30 AM (Open Men's 8K) 8K (Masters Men) 6K (Women) and 8K (Open Men) of the 18th Upstate NY Cross Country Series - GVH Invitational , Contact: Genesee Valley Harriers P.O. Box 16375, Rochester, NY 14616 pglavin@rochester.rr.com, www.gvh.net, www.peteglavin.com. Location: Finger Lakes Community College. Sunday at 9AM is the 24th Annual Turkey Classic 5 Mi. Run & 1 Mi. Fun Run. Contact/Location: Southeast YMCA; 111 E. Jefferson Rd., Pittsford, NY.

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