It's the Most Wonderful Time of the Year....

Fleet Feet's holiday gift list is up! Click here for gift ideas for the runner or walker on your list!

How the Grinch Got Fit...

Every Who down in Whoville liked Running a lot...
But the Grinch, who lived just north of Whoville, did NOT!
The Grinch hated Running! The whole Running season!
Would you like to know why? Well, I might know the reason.
It could be his head wasn't screwed on just right,
But it could be, perhaps, that his shoes were too tight.
Yes, I think that the most likely reason of all
Is that his running shoes were two sizes too small.

Whatever the reason, his head or his shoes,
He stood there all brooding and hating the Whos,
Staring down from his cave with a sour, Grinchy frown,
At the runners all running about in their town.
For he knew every Who down in Whoville below,
Was busy now, jogging around in the snow."
And they're running in comfort!" he snarled with a glare.
For the Whos shopped at FLEET FEET (and Fitlosophy's there).

Then he growled, with his Grinch fingers nervously drumming,
"I MUST find some way to stop Whoville from running!"
For tomorrow, he knew, all those ridiculous Whos
Would wake bright and early. They'd rush for their shoes!
And then! Oh, the fun! Oh, the fun! Fun! Fun! Fun!

That's the one thing he hated! The FUN! FUN! FUN! FUN!
Then the Whos, young and old, would go out for a run!
And they'd run! And they'd run! And they'd run! RUN! RUN! RUN!

They would run down the road, they would run up the streets,
Which was something the Grinch couldn't stand in the least!
And THEN they'd do something he liked least of all!
Every Who down in Whoville, the tall and the small,
Would all run together and all have a ball!

And they'd jog and they'd laugh and then run some more!"
It must be," he thought, "because of that store."
And the more the Grinch thought of the Fitlosophy bit,
The more the Grinch thought, "I must stop that FIT!
For fifteen years I've put up with this now!
I must stop Whoville from Running! But HOW?"
Then he got an idea! An awful idea!
THE GRINCH GOT A WONDERFUL, AWFUL IDEA!

"I know just what to do," the Grinch laughed as he grabbed
A white little label to use as a tag.
And he chuckled and clucked, "This will cause quite a stir!
I'll be Whoville's first phony Fitlosopher!
I'll provide the wrong fit! The Whos won't know
What caused the big blister on Whoville's big toe!
All I need is an S3..." The Grinch looked around,
But, since S3's were scarce, there were none to be found.
Did that stop the old Grinch? No! The Grinch simply said,
"If I can't find an S3, I'll make one instead!"
So he found an old calculator, some plastic and glue,
"It isn't quite right... but I suppose it'll do."

Then at night that old Grinch in disguise headed down
Toward the store while the Whos lay asnooze in their town.
The windows were dark, quiet snow filled the air,
When he came to the dear little store on the square.
He sneaked into the shop with a wink and a pinch,
For he was a sly one, that awful, sneaky Grinch.
He saw all the shoes on the wall in a row.
"These shoes," he grinned, "are the first things to go!"
And he mixed up the shoes-stability and style-

And then what he did, with a terrible smile,
Was fill all the FLEET FEET water bottles with rocks!
And replace the synthetic with all COTTON socks!
He created new flavors of Sport Beans and GU-
Like Monkey Brain Punch and Swamp Water Stew!

Then he snatched all the Garmins (and in this he found pleasure)
And replaced those devices with a simple tape measure!
He knocked down the books that were tidy and stacked
And took the reflective gear-and painted it black!
Then he viewed all the damage and cackled with glee,
"This will stop the Whos from running. I did it! ME!

PoohPooh to the Whos!" he was Grinchishly humming,
"They're finding out now there will be no more Running!
They're just waking up! I know just what they'll do!
Their mouths will hang open a minute or two,
Then the Whos down in Whoville will all cry BooHoo!
That's a noise," grinned the Grinch, "That I simply MUST hear!"
So he paused. And the Grinch put his hand to his ear.
But the sound wasn't sad! Why, this sound sounded merry!
It couldn't be so! But it WAS merry! VERY!

He stared down at Whoville! The Grinch popped his eyes!
Then he shook! What he saw was a shocking surprise!
Every Fitlosopher was there, busily cleaning
And re-organizing the store-from the floor to the ceiling.
They were fitting for socks! They were fitting for shoes!
They were fitting for running! They were fitting the Whos!
The store was wide open! And the talk of the town
Was how even a Grinch couldn't keep FLEET FEET-ers down!

And the Grinch, with his Grinch-feet ice-cold in the snow,
Stood puzzling and puzzling, "How could it be so?"
And he puzzled three hours, till his puzzler was sore.
Then the Grinch thought of something he hadn't before!
"Maybe FLEET FEET," he thought, "is more than a store.
Maybe FLEET FEET... perhaps... means a little bit more!

"And what happened then? Well, in Whoville they say
That the Grinch's small shoes grew three sizes that day!
He went to be fitted-yes, the Grinch! Got fitted! It's true!
The Grinch went to FLEET FEET to find the right shoe!
He sat on the bench and had his feet evaluated.
Then he ran on the sidewalk... and over-pronated!
He was given a shoe with the proper stability and fit
(And it's a good thing, too, for he hurt quite a bit).

Yes, the Grinch overcame his chronic Grinch-itis
And even bought inserts for his plantar fasciitis.
And the minute the old Grinch's feet stopped their aching,
Every Who in Whoville's hand the Grinch started shaking.
"Who would have thought I'd be FIT?" he asked. "Who would have thought I'd have fun?"
And then HE, HE HIMSELF! The Grinch went for a run!

Trot your Turkey!!

Here it is... the top 10 reasons to run the Girls on the Run 5k on Thanksgiving!

10. The Thanksgiving Day parade on TV isn’t that great…

9. The family can all enjoy a fun riverside walk/run together before the festivities start.

8. The loot: Scavenger hunt prizes, free hot cocoa at the end and a nice green long sleeve t-shirt for the first 300 entrants...

7. Schools throughout Central Oregon are facing budget cuts and some have had to reduce or eliminate P.E. programs. Boo! Girls on the Run helps Central Oregon girls exercise, gain self confidence and feel great! What a great feeling on Thanksgiving - to help a great cause!

6. FF owner Rod Bien has been convinced to wear a turkey costume on race day. I have seen the costume and it is a sight to behold. It is sparkly. He is going to be a fancy turkey. No preview pictures. You’ll have to come down and see it in person.

5. If 8-11 year old girls in the Girls on the Run program can work their heart out to run a 5k, can’t you too?

4. Mashed potatoes,

3. Yams with marshmallows on top,

2. Pecan pie… Yes, it's safe to say we could use a little exercise first.

1. We all have so much to be thankful for - what better way to spend the day than to give thanks together with friends and running?Look forward to seeing many of you there!

For more info, go to http://www.fleetfeetbend.com/potato

Recipe Of The Week

Here is this weeks recipe, try and see if it is as hearty as it sounds!

Chicken Tenders with Lemon and Garlic: Serves about 4
1 pound chicken tenders
2 1/2 tablespoons extra-virgin olive oil, divided
4 cloves garlic, finely chopped (love garlic but my wife says otherwise)
3 14 ounce cans artichoke hearts in water, well drained
1/4 cup fresh lemon juice
1/4 teaspoon sea salt
1/4 teaspoon freshly ground white, black, green and pink peppercorns
grated zest of lemon, about 1 teaspoon, or to taste
1 tablespoon chopped fresh flat-leaf parsley
4 tablespoons grated Parmesan cheese (optional)

How to cook:
1. Season chicken tenders with salt and pepper.
Heat 2 tablespoons olive oil over med heat in large skillet.
Add tenders in one layer and cook about 2 minutes, until lightly browned.
Turn and cook on other side briefly, about 1 minute more. Remove, cover, and keep warm.
2. Add remaining 1/2 tablespoon olive oil to pan.
Add garlic and artichokes, stirring well to scrape up and browned bits.
Add lemon juice and salt and pepper.
Stir briefly, then cover and cook on medium-high for about 1 minute, until garlic is tender
and a light sauce forms.
Return chicken to pan with any juices, plus zest and parsley; stir until warmed through.
Serve, sprinkled with cheese, if desired.

Particulars per serving: 324 cal, 23% fat cal, 9g fat, 1g sat fat, 66mg chol, 32g protien
37g carbs, 16g fiber, 448mg sodium.

Enjoy.....next week a new recipe!

The Best Grocery List Of All Time

Most supermarkets stock more than 30,000 items, yet everytime we race up and down the isles of the grocery store, we toss into our carts the same 10-15 foods. So for the next trip to the grocery store, think about adding these items.
1.Almonds
2.Eggs
3.Sweet Potatoes
4.Whole Grain Cereal With Protien
5.Oranges
6.Canned Black Beans
7.Mixed Salad Greens
8.Salmon
9. Whole Grain Bread
10.Frozen Stir-Fry Veggies
11.Whole Grain Pasta
12.Chicken
13.Frozen Mixed Berries
14.Dark Chocolate
15.Low-Fat Yogurt

There you have it, a list(from runners world), that I thought I would share with you!
To follow......why some of these items!!

Running 100 miles

Hey folks,

about a month ago I ran a trail 100 mile run in Washington. A couple of folks have asked me about it... so I thought I'd put a link to my "race report". It is rated PG :)

rodbien.blogspot.com

Aloha,

Rod B.

" A Healthy Reminder of How Sports Can Mold Young Men and Women Into Better People" - Chicago Sun-Times

This Friday, October 2nd, get inspired and see the power of running... The Long Green Line is showing at Summit High School Friday at 7pm. $5 tickets for students, $10 for adults. Pizza and raffle tickets are for sale before the movie. This is a fundraiser for Deschutes County Girls on the Run, a great cause that teaches girls in our community to run and to feel great about themselves!

For more info on the evening and for ticket sales, click here: http://www.deschutescountygotr.org/

For the movie trailer, click here: http://www.longgreenlinemovie.com/