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In The News
The Cumberland Rutabaga Run is on the 23rd! Don't forget the best post race breakfast around at the Mike's! Directions will be given after the run!
Racing in Hot Weather Now you can calculate exactly how much heat is impacting your race & workout times
River Valley Sports Formerly Treadmill Sports opens a new store in Hudson! Check em out!
Dano goes 20 Steph goes 20 The Pegster gets 18!
Registration for those qualifiers who have met their standards by 20 minutes or faster begins Monday, September 8th! Other qualifiers to follow and this is not a first come first serve basis. The registration process allows the fastest among qualifiers to enter systematically!
More Info Here: Boston REG
The Star Prairie K9 run is this Thursday at 5:15 this year!
Miles for Mike is this Saturday!
Gumby takes a break after 3 months of marathoning!
Heather fighting late season hip issues
Gopher to Badger
Steph, back to basics gets a night run in with fellow "trails and asphalt" runners!
Red Cedar Trail Running
Point to LaPointe 2.5 Mile Open Water Swim
Krueg PR's the Waterama 10K in 36:00! Nice Running!
Marty hits up Chisago Lakes Half Iron has a great swim and run but seat post issues on the bike!
Kate finishes voyageurs with a 9th place!
Shell Lake Triathlon
Western States 100 Mile Endurance Run
2014 Grandmas Marathon
Montrail Uphill Challenge
Pullin For Karen 5K Chester Woods 50K
Pullin For Karen 5K
Chester Woods 50K
Western States Training Camp!
"Keep it local" is the new buzz going around for this racing season! Larger organized runs are charging insane amounts of cash and will not guarantee you'll be able to run! Local hometown races are where this all began and most of these races are over 30 years old. Please support these races as the money involved goes directly to these towns to improve a child's future, pathways and historic sites.
Monday: 0 - 6 miles easy
Tuesday: 7 - 8 Intervals or track
Wednesday: 10 miles easy
Thursday: 8 miles easy
Friday: 0 - 3 miles easy
Saturday: 8 miles tempo
Sunday: 24 miles marathon pace last 1/3
You still need to watch what you're eating.
By Jenny Hadfield
• The calories in versus out are out of balance. Many runners can actually out-eat their marathoning expenditure and in doing so, gain weight along the way. One example of how this phenomenon can start: A newbie runner I coached last year would celebrate every long run with a grand breakfast at a local cafe/bakery. The meal she described sounded like a rolling buffet rather than a re-fueling opportunity. It included a post-run chocolate milk, followed by an omelet, fried potatoes with gravy, toast, mocha coffee, and a cinnamon roll the size of Texas. I don't write in judgement but rather in observation that it is very easy to get caught up in the fantasy of the accomplishment and over-celebrate calorically. • The Solution: Take a personal inventory of your in versus out calories every day for a week or two using a free fuel log like Fitday.com. Doing so will allow you to see your total exercise and living expenditure (what you burn training, moving around, and just breathing every day) against what you consume fuel-wise. Knowing and seeing the balance of calories in and out is the first step to dialing down the input and halting the weight gain. Many nutritionists recommend athletes don't dip below a 15% caloric deficit between what is burned and consumed while trying to lose weight while training and racing (ie. Total Calories Burned: 2,500 - 15% of Total = 375 –>your total calories should be no lower than 2,125). Of course this varies, but keeping tabs will inform you on the balance it takes to lose, maintain, and gain weight while training. Save that special treat for once per week and invest in it. Googling "calories in a cinnamon roll" will also shed some light on whether it is worth it.
• The quality and type of the food can send you flying into a cabinet-raiding ultra-eating expedition. If you've ever felt like you couldn't get enough food while training for a race, this one applies to you. When you consume fast, overly processed foods, they can set off chemical reactions inside your body—some of which can include never-ending cravings, sleepiness, crabbiness, and the sense that you're never, ever satisfied. This can also be the case for some runners when they consume too many carbohydrates and not enough protein and fat in meals. And let's not even get into the lack of nutrients for recovery and performance when you eat quick foods. • The Solution: Making a few small changes in how you eat can quickly solve this problem, stabilize your blood sugar levels, and curb your cravings. As much as you can, eat real foods, ones that are grown or have fewer than five ingredients on the label. If you can't pronounce the ingredients, it's not real. You don't have to go crazy all at once—weave real foods in slowly and tune into how you feel after you eat them versus the other quick foods. Balance your meals with healthy fats, protein, and carbohydrates. Fat is not the enemy, but rather our friend when eaten in moderate amounts. It keeps you satisfied for hours, provides essential nutrients for your body, and will help you lose weight. For instance, eating two real organic eggs with avocado and veggies versus egg whites and toast with no butter will stay with you much longer and prevent hunger cravings later that morning. No hunger cravings means no snack in the middle of the morning and most likely fewer overall calories. Plus—you enjoy the meal.
• Running too much, eating too little, sleeping even less. Our bodies are very much like the environment, when things get off balance hormonal shifts occur creating all sorts of issues including weight gain, cravings, fatigue, anxiety, an inability to match your clothes, and more. Some behaviors that contribute to creating these hormonal shifts include running too many miles too soon, increasing the intensity too soon (running too hard all the time), insufficient fueling (eating 1400 calories when you're burning 2,500 daily), stress, and not getting quality sleep. One of these is enough to offset your balance and create momentum for weight gain but when you combine them all together, it's the perfect storm. • The Solution: Ease into the marathon distance and allow your body time to adapt to the demands of running over time. The same goes for increasing intensity and overall mileage. For instance, if you go from running once or twice per week for 2-3 miles to start a typical 20-week marathon training plan, that is an increase of 70% or more and a tremendous stress on the body. Take your time, train from where you are, and you're body will reward you with progression without negative consequences. On the other hand if you create a significant caloric deficit as mentioned above, something's gonna give and it will be your metabolism slowing to protect your vital organs. This is especially true for women—we're great fat protectors because we have the power to create life. Our bodies will go down defending that power. Try moving away from lowfat, drastically calorically restricted menus and ease into creating a menu with real foods, with fat and protein, and watch your body transform before your eyes. You'll feel stronger, enjoy your foods more, and lose weight because you're giving the body what it needs to perform at its metabolic best. Finally, if you ain't sleeping, you're likely not recovering—and likely not eating enough and burning the candle at both ends. Your cortisol levels will rise, which can cause weight gain. Set yourself up for a good night's sleep and invest in it like you do your training. You just may sleep off some of those added pounds.
3 Little Tips for Better Running Form
Relax, take short steps, and be sure to warm up before each run.
By Jenny Hadfield
Running form develops in time, like your golf game, or a fine glass of wine. If you focus on the basics first, you'll improve without being completely overwhelmed. When we try to focus on everything before it is time, confusion wins out and a lack of progress follows.
• Perform a Head-to-Toe Inventory one or two times per run. Like learning how to hold the club and making contact with the ball, tuning into what your body is doing by performing an inventory, head to toe, will allow you to learn how your body is moving forward and bring awareness to your running style. Perform this inventory a few times during your run and let this simmer for several weeks.
•Your head should be over your shoulders, eyes looking forward.
•Neck and shoulders should be relaxed—tightness here is a huge energy suck.
•Arms bent (don't worry about the exact degree just yet) and swinging like a pendulum from your shoulder. Still confused? Stand with your feet hip width apart and arms long and start swinging them. You'll notice they follow a natural arc from your hip to your center line. Now bend your arms and keep swinging with relaxed shoulders—this is it!
•Relax your hands—you're not getting ready for a fight! If it helps, think of something delicate in your palm (bird, chip...)
•Hips should be under the shoulders. Think of natural alignment from head to toes. Watch other runners for this one and you'll see what I mean. If they are bent or slouched forward, they are out of alignment.
•Your feet should land with short, quick strides under your hips.
• Next—Focus on your feet. Once you learn how to run in alignment and with less tension with the head-to-toe inventory, the next step is to dial in your cadence, or the number of strides per minute. During the heart of your run, count the number of strides (or steps) your right foot takes in one minute. According to Coach Jack Daniels, the general rule of thumb for efficient running is 90 strides per minute for one foot, or 180 for both, but there is variance based on leg length. The key is in knowing what your cadence is, and if you're in the 70s to low-80s, you're likely trying to cover too much ground with each step—a common newbie mistake. If this is the case, practice running with shorter, quicker steps. One fun way is to run to a fast-paced song (e.g. "The Boys of Summer" by Don Henley at 177 beats per minute [bpm], "Dancing with Myself" by Billy Idol at 177 bpm) or a zen-like 175-180 bpm mix from PodRunner.com. You can also learn via gadgets like PEAR Sports, Garmin, and others that offer cadence sensors that mount to your shoe. Like proper alignment, dialing in your cadence will have a profound effect on your energy management and efficiency down the road, but it will take time to learn.
• Warm Up and Build Your Running Game Slowly. This may not seem like a form tip, but it certainly is, especially if you sit during the day and head out for your run post-work with your hips and hamstrings so tight you could play a tune on them. Invest at least three to five minutes in walking briskly and with purpose. Sprinkle in backwards walking to open your hips (be careful) and foam rolling if you are particularly tight in areas (hips, ITB, calves). A warmup is the gateway to better form, as it prepares your body to run optimally—like a practice swing before the go-to shot. [Read more on how to warm up for various races here.] Avoid going for 18 holes if you still need to learn how to run or you're fresh into the running scene. Like all sports, investing the time in building the mechanics, fitness, and stamina will allow you to run stronger more quickly than jumping ahead. In many cases, form issues stem from a lack of foundation of miles and mechanics and can be easily resolved by a solid training plan and following steps one and two above.
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.
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