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Greetings!!
The Winter Warrior Program is off an running. So far we have a total of 48 people, plus the FF Staff enrolled. Keep in mind, you can join simply by showing up to a Fleet Feet Workout. The Program is FREE and a perfect way to stay active this winter. Runners and Walkers welcome. And as one of the leading Winter Warriors put it, this program is truly for anyone, because its based on commitment not speed. So far the leading Winter Warriors are: Kevin Gladstone, Mark Lehman, Mark McArdle, Bob Merberg and Eric Schoen. It isn't too late at all to join. The program ends March 2nd, so join us at any of our workouts to begin to find your inner Winter Warrior. 
Regards, Boots & Ellen
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Indoor Spikes are IN |
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Fleet Feet now has a full range of Indoor Spikes for the HS indoor season. We even have Saucony Kilkenny for $25 in a full range of men's and women's sizing. Stop by anytime.
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Free Gift Bag of Goodies |
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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!!
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Brooks Shoe Specials |
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This week only and must present coupon on the bottom of the page, buy any Brooks Trainer at 20% OFF. This includes: The Brooks Adrenaline, Glycerin, Trance and Cascadia Trail Shoe. See coupon at the bottom of the page.
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Sequel to Once A Runner, Again to Carthage available at Fleet Feet |
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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.
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Bites of Info by Abby McQueeney Penamonte |
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Protein Power
True or False? If you eat excess protein, you will build muscle?
If you answered False, you're right, and here's why. Excess protein does not build extra muscle- exercise and strength and resistance training does. Excess protein is not converted to muscle, or used as muscle fuel (in fact, humans can't store protein as protein or amino acids); rather, excess protein is stored as glycogen or fat.
Carbohydrate rich foods should be the foundation of an athletes diet; however, protein intake is essential to help build and repair tissues and muscles, grow hair and fingernails, produce hormones, boost your immune system, replace red blood cells, and provide very small amounts of energy. The optimal diet includes approximately 10-15% of our daily caloric intake from protein (Additionally, 55-66% should come from carbohydrates, and 20-30% should come from fat.). Based on a 2,000-calorie diet, this translates to approximately 200-300 calories (or 50-75 grams) from protein rich foods.
Protein comes from both animals and plants. Animal proteins contain fat and cholesterol, and plant proteins are good sources of fiber. Be sure to choose lean sources of protein including: eggs, chicken, turkey, fish, lean beef, peanut butter/nuts, canned beans (kidney, garbonzo, black, refried, hummus), low fat dairy, soy, and tofu.
So what is a serving equivalent to?
- Poultry, fish, beef = 1 oz
- Peanut Butter = 2 tbsp
- Cooked beans, lentils = ½ cup
- Tofu = 4 oz or ½ cup
- Cheese = 1 oz
- Cottage cheese = ¼ cup
- Egg = 1
- Milk = 1 cup
As you can see, it is rather easy to get enough protein in one's diet without having to buy expensive protein powders/supplements. A 3-ounce serving of lean meat (which looks like the size of a deck of cards) provides 21 grams of protein. Another disadvantage with supplement use is that it is easier to consume more protein than your body requires which can stress the kidneys (they process protein). Of significance, no scientific data to date suggests that protein intakes exceeding 0.9 grams of protein per pound provide an additional advantage (Nancy Clark, Sports Nutrition Guidebook 3rd Edition).
Be sure to balance your sports diet with adequate amounts of lean protein. Remember that adequate amounts of carbs are needed to fuel your muscles, and strength and resistance exercise is needed to develop muscle growth. Choose foods over supplements to provide not only protein, but additional vitamins, minerals, and fiber that you can't always get in a supplement.
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 at 10AM is the 1st GRTC Freezeroo 5K at Mendon Ponds Park. Contact: Deb Wyspianski 764-0263 debest@rochester.rr.com / Hillary Cardin 746-3569 discohillv@aol.com / BillHearne 737-0014 whearne@rochester.rr.com; www.grtconline.org. Location: Stewart Lodge, Mendon Ponds Park
Sunday, Dec. 16th at 10AM is the 5K Polar Cat Series Race #2 - Riverton (Community Center), Contact: Bill Kehoe, willopus@aol.com , 585-473- 8337; www.catspage.com. At 8:45AM on Sunday is the RIT River Road Runners Open Indoor Track Meet #1, Contact: Bill Quinlisk, BillQ@frontiernet.net; Location: RIT's Gordon Field House. Other: These meets are open to all runners ages 12 and over. The meets are sanctioned by USATF and include running events only. For complete information please go to our website at: www.rochestersummertrack.com.
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