Footprints Newsletter / October 1st 2013
In This Issue
Fall Musings
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Random Fall Musings

We love Fall - the transition of seasons making us look around in wonder and appreciate our place here in Western New York. We love watching the color changes in the parks, along the river and the lake and on the hills of Chestnut Ridge. Running becomes a little easier for those who disdain the   heat - cooler mornings and evening and nice temperatures for the lunch time crowd too. The days are shorter though which makes us think about being seen and being safe. And, we all know what is coming at us - for those who disdain the cold. No matter, living in an area with four wonderful and unique seasons is invigorating for both the mind and the body.


So, how do those green leaves transform themselves into a beautiful palette of reds, yellows and browns? It is an amazing wonder of nature. Here is a quick little science lesson as you take in the paintbrush being played across our community!

Why Do Leaves Turn Colors?


With those dark morning and evening runs comes the need to be sure you are safe out on the roads. A lot is common sense and the rest is the right gear to be seen by motorists and other runners. Fleet Feet Sports can help you with the apparel and the accessories you need to take on the night! This piece from Saucony's newsletter muses on In Praise of Running at Night (or for some of us early morning!) In Praise of Running at Night (or Early Morning)


Fall is also the season of the taper as runners near their Fall distance goal races. Our distance training group is just finishing up the long runs on their schedule and the transition to the taper is rushing up at them. Tapering is both loved and hated by most runners. You know it it's the right thing to do most runners know we have an addictive approach to our sport. So it is hard to tell your body - that is aching to hit the roads for more miles - to back off. There are a lot of theories on how to approach the taper. Listen to your coach if you have one - your coach knows you best. Read about the taper. Take some advice from the experts and get that taper started and done right. This is one interesting approach to the taper

Not So Easy to Taper


The season of the taper also brings the fear of eating. Distance runners fuel their bodies for the long training cycle. How do you not let the taper add unwanted pounds to your frame in the weeks before your distance race? Expect to add a couple pounds - that would be good to give you the gas in the tank for the race. But how do you know what to eat - the right mix of carbohydrates, protein and fat to get you through the taper and to the finish line. We all do not have a nutritionist at our side to answer those questions - what do I eat? Here are some tips to get you eating your way through the taper. Nutrition Tips for the Perfect Taper


And Fall also brings goal races for the Summer training groups. If you were at the Linda Yalem race on Sunday, you probably heard a lot of cowbells, saw a lot of blue shirts with the words "Running Changes Everything" and lots of support from the red shirted coaches and mentors. Another group of new runners completing No Boundaries and their first 5K. for the veterans out there, think back to that first race and the sense of accomplishment and awe - that you did that! the smiles at the finish line tell the story. So watch out, these No Boundaries graduates are heading on to new challenges on the running roads. Congratulations!!


Happy Fall!! Check out our calendar of upcoming events. It is filled with fun happenings through the rest of the year both at the store and at our partner events. We will be looking for you out on the roads and at the races!

The Orange Dot Sale is in its final stages and there are still some great deals to be had. 
All orange dot apparel is now
50% OFF! Stop in and stock up!

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The Monster Scramble!
When? October 19, 2013 at 10AM!
Where? Acacia Park Cemetery, 4215 Tonawanda Creek Road, North Tonawanda NY 14120. 
What? Choose the 5K run, 10K run, or 1 mile family-fun walk. The Monster Scramble is a Halloween themed, chip-timed run through a spooky graveyard site that's sure to make your heart (and feet) race! We encourage participants to dress up and have fun. Walkers are welcome and fundraising is encouraged! 
All runners will receive a free Monster Scramble t-shirt. Prizes will be awarded to the top male and female finishers, the best in each age category, and for the best costume. All proceeds go to benefit the National Multiple Sclerosis Society, Upstate NY Chapter.
$25 online registration by October 16, or $30 onsite registration at the event.  
Packet Pick-up will be held at Fleet Feet Sports on October 18th from 11AM - 7PM


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The Fight for Air Climb's early registration ends October 6th! 

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Fleet Feet Sports is committed to FIT, fitness, training and bringing the best to you - every day! Visit our website, Facebook page, Twitter and YouTube to get the latest on what is happening at Fleet Feet Sports every day. We appreciate your confidence in and support of Fleet Feet Sports and look forward to your feedback.    

Run Steady, Run Strong, Run FIT, 

Alice and Dan Loncto & the FIT experts at Fleet Feet Sports
Fleet Feet Sports Buffalo

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