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Greetings!!
Thanksgiving. What is it to you? It could be an eating frenzy of great foods. It could be a time to be with family. A time to run a race. But for sure, it should be a time to give thanks. So, here it goes. Thank you. Thank you to all who read these newsletters. Thank you to our customers. Thank you to our families. Thank you to our staff. Thank you to our team members. Thank you to those who race our events. But truly we are so very appreciative. Four years ago, Boots and I were both unemployed, but had a dream. We both were completely unemployed just a few days before Thanksgiving and we had no idea what to do. We were newlyweds who had our whole lives ahead of us. For richer, for poorer that's what we vowed and that vow screamed loudly at us Thanksgiving week 4 years ago. We truly did not know what to do, but fight feverishly for our dream. We did and we're living it. But why? You. It could not prosper without you, our readers, our customers, our staff, friends and families. Your patience, loyalty and support must not go unnoticed. If someone asked us 4 years ago, as we spent Thanksgiving in the jobless state, if we visioned where we are now. They answer is a resounding no. Thank you for being a part of this, for being a part of us. A Very Happy Thanksgiving to you all!! 
Regards, Boots & Ellen
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Packet Pickup/Last Minute Registration for Webster Turkey Trot |
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Packet Pickup and last minute registration for the Webster Turkey Trot is Monday, Nov. 19th thru Wednesday, November 21st from 10-7PM at Fleet Feet Sports. Current registration is $18. You can also register race day for $20. However, we HIGHLY encourage going to packet pickup to alleviate any race day lines. The Trot will be held in Webster Park on Thanksgiving Day. There are 2 distances: the 4.4 Mile starting at 10AM and the 2.5 Mile starting at 10:10AM. Both races are chip timed, so you'll need to get your timing chip race morning.
Join this 35 year tradition. Bring family, bring friends, it makes the Thanksgiving day much more complete when you exercise first. Race information can be found at the YellowJacket Racing Website. We look forward to seeing you at packet pickup and on race day.
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Help the Food Drive |
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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 OR 15% OFF Nike product. 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.
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Black Friday Run |
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There is where the Waffles are.....
Yup - you read correctly. A new tradition at Fleet Feet 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.
We will be running amazing specials all weekend long as well.
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A FREE Gift Bag of Goodies |
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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.
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Become a Winter Warrior |
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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.
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Bites of Info by Abby McQueeney Penamonte |
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Turkey Time
Thanksgiving doesn't have to mean giving thanks to pants with elastic. The following tips should help you have a guilt free, but satisfying holiday.
- Plan exercise into your Thanksgiving holiday. There are several Turkey Trot road races held Thanksgiving Day. Check out the Webster Turkey Trot, Race With Grace or other events listed on the GRTC Website Calendar for a road race in your area. Bring your family too, and enjoy a family run together, or have them cheer you on. If you don't participate in a race, be sure to fit exercise into your day.
- Eat breakfast. Many people skip breakfast on Thanksgiving Day because they know that they will be eating a lot later in the day; however, skipping breakfast to save calories is an unsuccessful approach. This plan only sets you up to devour more calories during your Turkey feast because you let yourself get too hungry. Instead, eat a well-balanced breakfast (and small lunch/snack if you are eating later at night). Choose foods like cereal and low fat milk, a bagel with peanut butter/low fat cream cheese, or oatmeal and yogurt. Be sure to include a serving or two of fruit.
- Eat, don't drink your calories. On a day where excess is loosely termed "acceptable," moderate your alcohol consumption to limit empty calories. Not to mention, alcohol triggers eating cues regardless of whether you are hungry. A 12 oz beer contains approximately 140-150 calories, a shot of liquor (1.5 oz) contains 100 calories, a 4 oz glass of wine contains approximately 80-120, a 7 oz mixed drink can add up to over 175 calories, and some of the frozen, creamy blender drinks can exceed 400 calories! 1 serving (1/10 pie) of Sara Lee's Traditional Pumpkin Pie has 250 calories.
- Enjoy s l o w l y. Did you know the brain needs approximately 20 minutes to receive the signal that you are full? Therefore, eating slowly can save you many calories. Pace yourself to avoid discomfort, wait until the last person is done eating before you go back for seconds, clean up the dishes, enjoy conversation, or go for a brisk walk before enjoying dessert.
Besides its wonderful taste, turkey is an excellent source of
- Lean protein, which helps build and repair muscle tissue, produce hormones, boost your immune system, and replace red blood cells.
- Selenium, a trace mineral that protects cells from free-radical damage, and enhances the immune system.
- Niacin, a B-vitamin that is important for turning food into energy, and metabolizing fats and carbohydrates. Niacin also acts as an antioxidant.
- Vitamin B6, which is essential for the body's processing of carbohydrates. B6 is also responsible for making hemoglobin (within red blood cells, carries oxygen to tissues).
- Turkey has fewer calories, contains less fat (remove skin to reduce fat
Don't forget to join Fleet Feet post-Thanksgiving (Friday, November 23rd) for a group run. A great way to burn additional Thanksgiving calories!
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. 
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Jingle Bell Run 5K |
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The first race to signify winter is near - the Jingle Bell Run/Walk 5K. Jingle Bell Run/Walk is a fun and festive way to kick off your holidays by helping others! Wear a holiday themed costume. Tie jingle bells to your shoelaces. Run or walk a 5 kilometer route with your friends and celebrate the season by giving. Join us Saturday, December 1st at 9AM at Brighton HS. This long standing pre-winter tradition is a great way to jump start your winter exercise regimen. The 5K course is USATF Certified. The current fee is $20 and includes a pair of gloves for the first 400 registrants. Raise $35 and you can get a shirt too. The event benefits the Arthritis Foundation. You can join solo or form a team too.
Race information and registration can be found at the Jingle Bell 5K Website. Or you can stop by Fleet Feet or the Arthritis Foundation Office and register there. Join this bell ringin' tradition.
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Group Training Opportunities |
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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.
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This week in Rochester |
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Thanksgiving Day Events:
At 10AM for runners and 9:30AM for Walkers is the Hornell YMCA 5K Turkey Trot, Contact: Dan Galatio 607-324-5520 djgalatio@hornellymca.com. Location: Hornell YMCA 12 Center St., Hornell, NY 14843. At 9AM is the 17th Annual Race with Grace 10K, Contact: Bob Dyjak 585-615-6059 Runr4Jesus@Yahoo.com; On-line: www.FBBC.info/gt/RacewGrace; or First Bible Baptist Church, 990 Manitou Rd., Hilton, NY; Race Location: NEW LOCATION: First Bible Baptist Church, 990 Manitou Rd., Hilton, NY. At 10AM is the 35th Annual Webster Turkey Trot 4.4 and 2.5 Miler. Contact: Pat Weber 697-3338, yellowjacketracing@hotmail.com, www.yellowjacketracing.com. Race Location: Parkview Lodge, Webster, NY. At 10AM is the Newark Turkey Day 5 Mile Race. Contact: Joe Contario 315-789-0222 or coachcontario@hotmail.com.
On Saturday, November 24th at 10AM is the 30th RT Turkey Run 5 Miler, Contact: Genesee Valley Harriers P.O. Box 16375, Rochester, NY 14616 pglavin@rochester.rr.com, www.gvh.net . Race Location: Mendon Ponds Park Beach Parking Lot . On Sunday, Nov. 25th at 1PM is the Polar Cat Series Race #1 5K - Honeoye Falls (The Brewery), Contact: Bill Kehoe, willopus@aol.com , 585-473- 8337; Details, directions, photos and results at www.catspage.com . 
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