Quote of the Week
Don't reward yourself with food, You're not a dog..
-overheard on the run
Picture of the Week
Picture of the Week
2014 CIM Marathon
Greeted with calm weather,this cool trio collected some nice times in Sacramento this year! Congratulations Roadrunner, Shannon and Beth!
In The News
In The News
Centre 5K this Saturday!
The Bear is fighting some lower legs issues but happy to be back on the roads!
Runners in the Mist
Ugly Sweater Run
NRRC'S THANKSGIVING DAY RUN
La Crosse Turkey Trot 5 Mile
Eau Claire Turkey Trot
Centre Turkey Trot 5K
Balsam Branch XC Ski
VFW Pancake Loop
Haunted Hustle Marathon
Madison Half Marathon
The German Alps
The first group of Clean Eaters is well on their way to feeling better and eating for their bodies. Are you ready? The next session starts 12/1 and is already 1/3 of the way full...sign up on my website today to be sure you have a plan to feel better, be less bloated, more clear and wiser in taking the best care of your body. Let's do this!
J Rose Massage
Investing in massage is an investment in your health. At J Rose Massage, we wish to offer you many options to suit your budget and therapy needs. Call 715-529-9182 to inquire about additional seasonal bundles and specials.
ZUMBRO 50 MILE TRAINING PLAN WEEK 1
Monday: Cross Train
Tuesday: 6 Miles
Wednesday: 6 Miles
Thursday: 6 Miles
Friday: Cross Train
Saturday: 22 Miles
Sunday: 10 Miles
Eight Reasons to Sip on Coffee
A morning cup of coffee is a must for many runners. It wakes you up, energizes your workout, and—how can we say this nicely?—gets your systems moving, too. But there's more reason to indulge in that second or third cup. The latest research shows that drinking coffee is a (mostly) healthy habit that may make you happier and less stressed, and reduce risk for diseases. Caffeine isn't the only beneficial compound in coffee—it's also a rich source of antioxidants, which means decaf drinkers benefit, too.
Researchers from the U.K. gave cyclists and triathletes a drink with 350 mg of caffeine, coffee with an equal amount of caffeine, decaf coffee, or a placebo drink. One hour later the participants performed a cycling test. The caffeine group and regular coffee group performed equally well—and both were faster than the placebo and decaf groups.
Arabica coffee beans are rich in antioxidant compounds called caffeoyl quinic acids. One study showed consuming three cups of Arabica coffee daily for four weeks can lower markers for oxidative DNA damage.
According to a National Institutes of Health study, adults who drink four cups or more of coffee daily are about 10 percent less likely to be depressed than non-coffee drinkers. A recent study from the Harvard School of Public Health suggests that drinking two or more cups daily of caffeinated coffee significantly lowers the risk of suicide. Scientists think caffeine may work as a mild antidepressant by impacting neurotransmitters, such as dopamine.
Lower Heart-Disease Risk
A study review published in the journal Circulation found that moderate coffee intake (three to four cups a day) is associated with a significant reduction in heart-disease risk. And a recent animal study suggests that coffee may positively impact blood vessel function and bloodflow.
A meta-analysis in the European Journal of Nutrition stated that for every two cups of regular or decaf coffee you consume per day, your risk for type 2 diabetes decreases by 10 to 12 percent. The greatest risk reduction is in drinkers with healthy BMI, which means coffee may help already-slim runners ward off the disease.
Enhance Brain Function
Research shows that the antioxidants in coffee may help protect the brain from cognitive loss and delay the onset of Alzheimer's disease. For two to four years, researchers tracked participants who were 65 and older and had mild cognitive loss. Subjects who averaged about three cups of coffee daily over that time frame did not progress to Alzheimer's, while those who consumed less than that amount were more likely to develop the disease.
Protect Your Liver
A review of liver disease research shows that consuming one to two cups of coffee (not just caffeinated beverages) per day can protect this organ, especially for those at risk of poor liver health, such as people who drink more than two alcoholic beverages a day.
Take a whiff of coffee and you'll likely feel better. That's because coffee contains volatile aroma compounds that affect mood. When mice undergoing maze testing are exposed to these compounds, it reduces their arousal level, exerting an antianxiety effect.
Best Post Run Stretches
Hamstring Stretch: Extend your right leg so your right heel is on the ground in front of you. Bend your left knee and slowly lower your hips down and back, as if you were sitting into an imaginary chair. Keep your upper body tall. Repeat on opposite side.
Calf Stretch: Stand with both feet on a curb or step. Move the heel of your right foot backward so it's hanging off the curb. Lower your right heel down so you can feel a deep stretch in your calf muscle. Bend both knees to deepen the stretch.
Glute and Piriformis Stretch: Cross your right ankle just above your left knee and lower down into a squatting position. Hold onto a friend or a tree for balance if necessary. If comfortable, gently push down on your right knee. Repeat on opposite leg.
Chest Stretch: Stand with your feet shoulder-width apart. Lace your fingers together behind your head above your neck. Squeeze your shoulder blades together while trying to extend your elbows out to the sides and slightly back to open your chest.
Quad Stretch: While standing on your left leg, bring your right heel back, and grab your right foot or ankle with your left hand. Gently pull your foot toward your tailbone. Keep your knees aligned, and don't arch your back. Repeat on your other leg.
Hydration Guideline for Runners
ONE HOUR OR LESS
Three to six ounces every 15 to 20 minutes. Water is usually fine. For a tough run over 30 minutes, consider a sports drink to give you a kick of energy at the end.
ONE TO FOUR HOURS
Three to six ounces every 15 to 20 minutes. A sports drink with carbs and electrolytes will replenish sodium. Prefer gels? Chase them with water to avoid sugar overload.
OVER FOUR HOURS
Drink three to six ounces of sports drink every 15 minutes, after which use thirst as your main guide (drinking more if you're thirsty and less if you're not).
Replace fluids, drinking enough so you have to use the bathroom within 60 to 90 minutes postrun. Usually eight to 24 ounces is fine, but it varies based on running conditions.
Christmas Eve 7:00 AM - 12:00 PM
New Year's Eve 7:00 AM - 12:00 PM
New Year's Day 7:00 AM - 12:00 PM
Kids Kove is CLOSED on these holidays
Friday 4:45 - 8:00
Saturday 7:00 - 8:00
Sunday 7:00 - 8:00