Join us at the Preferred Care Rochester Marathon Health & Wellness Expo presented by Fleet Feet Sports on Friday, September 14th and Saturday, September 15th from 10-7PM both days. The Expo is at the Main Street Armory, 900 East Main Street.

This is a must go to expo, especially if you are running in the relay, the half or the full on Sunday. even if you are not running/walking this coming weekend come visit local and national vendors, have some lunch or dinner at the concession stands or take in one of the FREE workshops.

National vendors include awesome deals from Brooks, Asics, New Balance, Nike, Saucony and Mizuno. Plus check out the latest kayak gear from Baycreek Paddle, grab a massage, get your blood pressure checked from Preferred Care, have your kids play in the YMCA's playgym and more....

If you are running next weekend, it is extremely advised to get your packet at the expo. Do not wait until Sunday morning if you don't have to. Also - only you can get your packet. You can not pick it up for someone else. We are so pleased to be able to present this expo opportunity to you all. Read on for more expo workshop details.

Join us at Fleet Feet on Tuesday, September 11th at 7:15PM on this free workshop - When to Run, When to Run to a Doctor? Join us with Dr. Mark Mirabelli, Family Practitioner & Sports Medicine Specialist, to talk about injury prevention and when you need help with that injury.

When you feel that ache or pain, do you wonder, should you suck it up and continue running, should you run but ice it right after, or should you really just see someone? Dr. Mirabelli will help you answer that question as to when you should suck it up and when you shouldn't. He'll discuss various types of injuries, their causes, their symtpoms and their remedies. Join us at Fleet Feet on Tuesday, September 11th at 7:15PM - it's free. Feel free to join us just beforehand at 6PM for our Hill Workout. All speeds welcome.

Please feel free to join us at any one of these FREE Expo Workshops during the Health & Wellness Expo at the Main Street Armory at 900 E. Main St. provided to you by local experts in their field.

Workshop 1: Meditation & Relaxation at noon on Friday the 14th and Saturday the 15th:

• This workshop is to help athletes not only relax their muscles, but relax and refresh their minds for their event. The Workshop is led by Molly Huff of Molly's Yoga Corner. Molly will assist athletes in stretching, gaining focus for their big day, along with quieting the mind and body from pre-race jitters.

Workshop 2: Proper Recovery - What to Do? at 5:30PM on Friday, Sept. 14th:

• This workshop is brought to you by the American Dairy Association and discusses nutrition remedies to improve post distance running recovery. Here, experts will discuss a variety of options to assist muscle recovery after prolonged running or exercise. This will come in quite handy for post event.

Workshop 3: It's Event Day - Now What? at 3:30PM on Saturday, Sept. 15th:

• This workshop is a panel discussion with 4 veteran marathoners who have all qualified for the Olympic Marathon Trials during their lifetime of running. Attendees are recommended to bring any questions for these very talented and qualified runners. The panel includes: Former Rochester Marathon Winners: Scott Bagley and Beth DeCiantis, Former Rochester Half Marathon Winner: Mark Andrews (Marathon PR 2:18) and Kevin Collins - 2 time Olympic Marathon Trials Qualifier with a 2:15 PR.

Then join us at 5PM for the Pasta Party with guest speakers: Greg Brooks (race director) and Bill Sedgewick.

This week's pic - the Ally Hoodie by Prana. This is just simply gorgeous. This Organic Cotton full zip hoodie comes in 3 colors: lagoon (depicted), winter (an off white) and espresso (a chocolate hue). When we unpacked these last week the entire female staff just oohed over it. This piece is so elegant and sophisticated for any woman. This perfect cover up works well with any outfit. The front is embroidered with two front pockets, plus the hood makes it a complete great looking jacket. Available now at Fleet Feet Sports.

Official Preferred Care Rochester Marathon Gear now available at Fleet Feet Website. New this year, you will find a wide selection of hats, jackets, long and short sleeve, plus sleeveless technical gear and even 13.1 and 26.2 official stickers. All are available at Fleet Feet Sports. All product from Brooks and you will definitely love. So if you ran the event in the past or plan on it in the future, you have got to check out this gear. Perfect to commerate your day, the day of a loved one or simply to commerate Rochester.

These will also be available at the Health & Wellness Expo and on race day at Frontier Field.

The Preferred Care Rochester Half and Full Marathon Pasta Party is Saturday, September 15th at 5PM at the Main Street Armory. You must pre- register to get in. Seating is still available. The current fee is $12 and will increase to $15 at the Expo. You can register for the Pasta Party at Fleet Feet Sports, on Active or download a form and mail it in.

We are proud to have two speakers for this year's pre- race carbo loading fiesta. At 5:40PM, Race Director, Greg Brooks, will be talking about the race course and answering questions. At 6PM, Special Guest, Bill Sedgewick, former Rochester Rhino, will be speaking. He too is running the marathon the very next morning. Bill is a phenomenal soccer player and was a tremendous attribute not only to the Rhinos, but the community. He has a big heart with tremendous athletic talent. You won't want to miss him. But again, seating is for the first 200, so register today.

Brighton XC Team is still leading the Puma Contest. In second is Webster Thomas, but following very closely behind are Penfield, Wayne, HFL and Spencerport (in that order).

Your team can still win $1000 or $500 in Puma Product from Fleet Feet Sports.

It's still anyone's game though.

How does your school win? By a Point System where points will be given to a school for each purchase an XC Athlete from a school makes.

For example:

• 8 pts for each Puma Training Shoe purchase
• 6 pts for each Puma Spike or Racing shoe purchase
• 3 pts for another brand shoe purchase
• 2 pts for another brand apparel purchase
• 1 pt for each sock/powerbar product/other purchase

Other Rules:

• Boys & Girls Teams combined to one team
• The contest runs from August 1st through Sept. 30th
• Your teams points will be tracked at www.fleetfeet rochester.com
• No purchase necessary, stop in, fill out a Puma Pt Request Form and earn a point for your team

Join us for our FREE GROUP TRAINING Opportunities

Tuesdays at 6PM - Hill Workouts with Coach Andrews. 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.

Wednesdays at 5:45PM - (Nordic) Walking Wednesdays. These start at Fleet Feet and you can either Nordic Walk or Fitness Walk this Urban 3.1 mile loop around Brighton. We will provide the poles and instruction on how to use them. But if you'd rather walk without them, that is fine too.

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 this week for Distance Training. There is no run this Saturday, September 15th. Join us at Fleet Feet for your distance run. You can run as little as 6 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.

Traditionally, the Rochester Autumn Classic was just a duathlon (Formula 1 or Super Sprint distances), However this year we are adding to Trail race distances as well. The Rochester Autumn Classic Festival will take place Sunday, September 30th at 8:30AM at Mendon Ponds Park. The four race options are:

• Formula 1 Duathlon (2m Run/10m Bike/2m Run/10m Bike/2m Run)
• SuperSprint Duathlon (2m Run/10m Bike/2m Run)
• 9 Mile Trail Race
• 4.5 Mile Trail Race for Beginners

The trail races will be the PowerBar Trail Race Course backwards. Current price for the duathlon is $35 and includes a tech top to the first 150 registered. Current price for the trail race is $15 and includes a tech top to the first 75 registrants.

Downloadable apps and race info can be found for either race at YellowJacket Racing Website. You can register online at Active for the duathlon here. Your can register online for the trail race here.

This breath taking ultra is just around the corner on Saturday, October 6th in Canandaigua. There's 2 ultra distances of 50 miles and 50K. But if you don't want to run those miles, check out the Fleet Feet Sports Relay. Teams of 5 take shifts on running the 50 mile course around Canandaigua. Truly a spectacular course. For more information check out the Race Website Here.

Sunday, September 16th at 9AM is the Palmyra Canaltown Days 5K, Contact: Wendi Gagliano 315-573-3252 wendiklg@rochester.rr.com. Race begins at the corner of Market St. and Division in Palmyra, NY.

Sunday, September 16th is the Preferred Care Rochester Marathon (7:30AM), Half Marathon (7:45AM) and Relay (7:30AM), Contact: Nichole Mau (585) 264-1480 nmau@arthritis.org ; website: www.rochestermarathon.com. Location: Frontier Field, 1 Morrie Silver Way, Rochester, 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