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Greetings!!
Boots and I just returned from our yearly trip to the Winter Fleet Feet Conference. It's an opportunity for us to meet with fellow owners and vendors. This year it was in Irving, TX, just outside Dallas. These conferences are always refreshing and renewing for us. It's wonderful to see all our fellow vendors and discuss new products and ways to work together in the coming year. As each week progresses into the new year, you will be able to read about what's coming to Fleet Feet. One such opportunity is the coming of No Boundaries: Learn to Run Program. New Balance has come on board to help all Fleet Feet's and you will certainly reap the benefits. Along with our Distance Training Porgram whose info sessions begin this week; the No Boundaries Program, will be nothing short of amazing this year. We are making vast improvements for you future runners/walkers by having the 5K and 10K Training, but including a walking training program as well, plus goodies galore. New Balance has been a phenomenal partner so far in getting this underway to the level you deserve. You can read more at the Fleet Feet Website.
This is just one of the exciting upcoming activities to share with you. It's gonna be a geat year for you.
Regards, Boots & Ellen
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Lake Effect Snowshoe Festival |
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An event that truly has something for everyone from youth to adults, from beginners to advanced snow shoe goers. Even if you've never snowshoed before, this event is for you.
Join us Sunday, January 27th at Webster Park for pure fun in the snow. Yes, snow is coming!!
What kind of fun you ask?
- Sprints going off at 8:30AM - 1500, 400, 200 and 100 meters. Great for newbies and kids, or those who want to test their speed skills
- A 2 Mile Fun Shoe at 10AM - perfect for beginners who have never tried snowshoeing or are new at it
- A 4 Mile SnowShoe Race at 10AM
- Lastly, a Half Marathon Snowshoe Race at 8:30AM - yes a 1/2 marathon Note: this replacing the duathlon portion due to park constraints. But equally as fun. It's a loop course with aid station every 2 miles. You know Boots he's always thinking of a new crazy event - it's well worth it and at $18, what's to lose.
We have rental snowshoes for that day on a first come first serve basis, or you can rent or purchase some from Fleet Feet Sports.
We have a super low entry fee too and if you entrer before the 15th, you'll get a shirt for sure. We have a warm post race lodge, with food from mini hot dogs to veggies to soup to soda and beer. Bring the family, bring some friends. For more information visit the YellowJacket Racing Website. You can register online at Active or download an app and mail it in or drop off at Fleet Feet Sports.
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"Spirit of the Marathon" - One Night Only |
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And We have tickets to give away or you can buy. Read on what it is and how you can get FREE Tickets.
NCM Fathom, in partnership with Active.com and Wasserman Media Group, is proud to present "Spirit of the Marathon" on the big screen in high-definition with Cinema Surround Sound on Thursday, January 24th at 7:30PM at the Henrietta Regal Theatre and EastView Mall Theatre. (We have tickets to Henrietta to give away or you can buy) Don't miss your chance to see the Chicago International Film Festival's "Audience Choice Award" winner!
"Spirit of the Marathon" is the first ever non-fiction feature film to capture the drama and essence of the famed 26.2 mile running event. Filmed on four continents, the production brings together a diverse cast of amateur athletes and marathon luminaries. As six unique stories unfold, each runner prepares for and ultimately faces the challenge of the Chicago Marathon. More than a sports program, "Spirit of the Marathon" is an inspirational journey of perseverance and personal triumph; a spectacle that will be embraced by runners and non-runners alike.
Four years in the making, "Spirit of the Marathon" is the collaborative effort of three-time Academy Award winner Mark Jonathon Harris, Telly Award winner and marathon runner Jon Dunham and producer/marathoner Gwendolen Twist.
A "Behind-the-Scenes" featurette produced specifically for and shown only at this one-night event includes interviews with the director and producers as well as marathon veterans reminicscing about their first marathon experiences. The featurette highlights deleted scenes, dramatic race footage and previews the upcoming 2008 Olympics with a Q&A session with Olympians Deena Kastor and Ryan Hall.
How can you get Tickets from Fleet Feet Sports?
- Free Movie Ticket ($10 value) with purchase of $90 or more. Mention this newsletter to get the FREE ticket. OR
- Come to one of the Fleet Feet Group Runs and we will raffle a ticket off to a lucky runner on each night. Last weeks winners were Mary Stamp, Steve Levitsky, Robin Cowdery, Bill Beyerbach and Denise Lemcke.
- You can purchase a ticket for $8.50, just stop by to buy.
You won't want to miss this inspirational event. We have tickets to give away or to sell, so first come first serve.
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Calling all Race Directors - Race Calendar |
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Fleet Feet Sports and GRTC (Greater Rochester Track Club) are working again to organize the Rochester Running Calendar for 2008. Fleet Feet Sports will be giving out thousands of posters to runners in the area listing all the races for 2008.
Race Directors - Please send your race information ASAP (Date, Name, Distance, Fees if known, Contact Info, Web Info etc) to:
Brian Sears, GRTC Calendar Coordinator (run26pt2@yahoo.com)
AND
Pat Weber at Fleet Feet Sports (ellen@fleetfeetrochester.com).
GRTC will be posting the calendar online and in their newsletters and Fleet Feet Sports will be putting your event on the Running Poster. Consider this FREE marketing, an opportunity you do not want to miss.
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Distance Training Program Info Session |
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Want Distance Running Tips? Want to do a Spring half or Full Marathon? Want to get faster at your Marathon? Want to simply build a great mileage base for a fall event or to get faster? The Fleet Feet Distance Training Program is back and will get you there.
New this year, Fleet Feet is hosting the Official Training Program for the Preferred Care Rochester Marathon, so we will have a training program towards that as well. But no matter if its a Spring distance event, to get faster at 5 or 10K's, or just to test yourself at the distance, we are here. Fleet Feet has graduated hundred of runners in the area towards a 1/2 or full marathon.
This program is very flexible in that you can merge it with your lifestyle, its safe to help mitigate injuries and fun to help you meet others and get you towards your goal. It's 16 weeks long and incorporates a training program to follow, group workouts, various clinics on topics from nutrition to strength training and more.
To learn more come to one of these FREE Info Sessions at Fleet Feet Sports:
- Wed., January 16th at 6PM
- Mon., January 21st at 6PM
- Mon., January 28th at 6PM
The program begins the week of the 28th, you won't want to miss this opportunity. Distance Training Info.
Many thanks to Leo Roth on his fabulous article in the D&C on the program - Read about it here.
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Winter Warrior Update |
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Holy Winter Warriors!! We have 86 people in the program and its growing with every workout at Fleet Feet Sports. Last Tuesday on the super warm day, we had 35 for the workout. Amazing. The Top 5 leading Men are (in order): Mark Lehman , with a 1 point lead, Bob Merberg and Mark McArdle, both tied for 2nd, Bill Beyerbach and Dale O'Dell. The women are still being led by Diane Wolfe, whi is 4th overall, then Heather Danielson, who is 6th overall, then Anne Esposito, Denise Lemcke and Esther Vogelstein.
What a great Winter Warrior program this year and it isn't too late at all. You may not be able to take the lead, but you can meet great people, get prizes and workout all at one time. Join us at any of our group run/walks. Updated Standings Here.
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Bytes of Info |
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FAT Facts
Many athletes, particularly runners, can be fat phobic, and try to eliminate fat from their diets. Fat, however, is an necessary component of everyone's diet; it is essential for the digestion, absorption, and transport of the fat soluble vitamins, provides a source of stored energy, a sense of satiety, or fullness, and adds flavor and pleasure to foods. Despite some beliefs, fat in the diet doesn't cause one to be fat-excess calories (from carbohydrates, protein, or fat) cause one to gain weight.
A healthy sports diet includes 20- 30% of daily caloric intake from fat. (Additionally, 55- 66% should come from carbohydrates, and 10-15% should come from protein.). Based on a 2,000- calorie diet, this translates to approximately 400-600 calories (or 44-67 grams) from fats. Aim to eat more unsaturated fats including good plant and fish oils, and less of saturated animal fats and partially hydrogenated vegetable oils (trans fat), coconut, and palm oils. Saturated fat is hard at room temperature (like the fat on uncooked bacon or steak), and unsaturated fat is liquid at room temperature.
Heart Health
Choose heart healthy oils, which are higher in unsaturated fats than margarine or butter. Olive and canola oils are top choices that are rich in monounsaturated fats. Choose these two oils over polyunsaturated vegetable oils such as safflower, corn, and sunflower. Olive oil is a monounsaturated fat that has been linked to lowering one's risk of heart disease and cancer, and is versatile. Use it in cooking, sautéing, on salads, or on breads.
Research indicates that fish/fish oil contains a type of polyunsaturated fat, termed omega-3 fatty acids, which may protect against heart disease, hypertension, cancer, and arthritis. The American Heart Association recommends eating at least 2 meals per week of oily fish to reduce heart disease risk. Choose from many types of fish such as salmon, swordfish, trout, halibut, tuna, or and shrimp. Be sure your fish (and all foods) are prepared in low fat ways- not fried or broiled in butter- bake, broil, or grill for tasty and low fat products.
So what is a serving equivalent to?
Food = Serving ( 5 grams or Fat)
Oil = 1 tsp
Mayonnaise = 1 tsp
Cream cheese = 1 Tbsp
Salad dressing = 1 Tbsp
Peanuts = 10
Avocado = 1/8
Butter or margarine = 1 tsp
Milk = 1 cup
Remember to balance your sports diet with sufficient amounts of carbohydrates and lean protein. Adequate amounts of carbs are needed to fuel your working muscles.
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 and part-time as an RD at the Rochester Athletic Club. 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. 
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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, January 19th - Join us at Fleet Feet Sports for a Group Run/Walk at 8AM. Minimum 5 Miles up to 12 or more miles if you want. It's Free and someone or maybe two people will win a FREE ticket to Spirit of the Marathon Movie. Post Run Treat includes: Bagels and celery with a delicious peanut butter or cream cheese accompiament. The "Good Fat" kind.
Sunday, January 20th at 10AM are two choices. Snowshoe Mendon Ponds Winterfest Snowshoe Races, Cavalry Lodge, Mendon Ponds Park, Mendon, NY; 10:00 Junior (19 and under) 5K Snowshoe Race. 10:10 AM Open citizen's 5K Snowshoe Race. Contact: Mort Nace and Tim Ratowski, goose@roadsarepoison.com; Info: www.roadsarepoison.com
OR
Polar Cat Series Race #4 - Roosevelt School Newark 5K, Contact: Bill Kehoe, willopus@aol.com , 585-473-8337; Details, directions, photos and results at www. catspage.com .
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