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Greetings Winter/Spring Runners; Week #8

NOTE:  Steve has added a rotating photo feature to the web page. I have sent him some photos but if you have any you like, send them to Steve at: steve.carton@retrievalsystems.com  Take a look.

Wow!  What a turnaround from last Saturday. We started our Patapsco trail run at 8am, 18degrees but bearable. Light snow started about 6 miles in, gaggles of deer crossing our path, finished the 13 miles with 1 1/2 inches of snow on the ground but not too slick.- perfect. THESE are the days that confirm why I LOVE doing this. Would not have traded today's run, or company, for anything.  I understand those who did Truman got the snow well into their run which steadily got worse.

They are calling for more ‘inclement’ (read – snow) for this Friday night into Saturday – so be prepared :-)

I recently read an article by Nancy Clark. She provides nutritional advise for many of the national sports magazines.  I thought it was timely and appropriate for our group.

 “What's a big nutritional mistake winter athletes make?

Failing to drink enough fluids is a major problem among winter athletes--hockey players, skiers, runners and winter hikers alike. Cold blunts the thirst mechanism; you'll feel less thirsty despite significant sweat loss (if you overdress), to say nothing of respiratory fluid loss.  That is, winter athletes need to consciously consume fluids to replace the water that gets lost via breathing. When you breathe in cold, dry air, your body warms and humidifies that air. As you exhale, you lose significant amounts of water. Some winter athletes purposefully skimp on fluids because urinating can be problematic--too much hassle to shed layers of clothing (ski suit, hockey gear, snow pants, etc.) Yet, dehydration hurts performance and is one cause of failed mountaineering adventures.

What's best to eat to warm myself up? If you become chilled by the winter weather, as can easily happen if you:

  • Wear sweaty, wet clothing that drains body heat
  • Fail to wear a hat (30 to 40 percent of body heat can get lost through the head)
  • Drink icy water (from a water bottle kept on your bike or outside pocket of your backpack when winter hiking)

... the best way to warm yourself up is to consume warm carbohydrates--hot cocoa, mulled cider, steaming soup, as well as oatmeal, chili, or pasta. The warm food, added to the thermogenic effect of eating, contributes to rapid recovery.

In comparison, cold foods and fluids chill your body. Research subjects who ate a big bowl of ice cream in five minutes experienced a drop in fingertip temperature of 2 degrees F in the first five minutes, 5 degrees in 15 minutes.

In summer, this cooling effect is desirable, but in winter, hot foods are the better way to warm yourself. Bring out the thermos of soup!

Why do I gain weight in the winter?

Some people eat more because they are bored and less active. Instead of playing tennis, they are eating mindlessly in front of the TV.

For others, the change of seasons has a marked affect upon their mood (known as seasonal affective disorder, or SAD). Changes in brain chemicals increase carbohydrate cravings and the desire to eat more.

Holiday temptations also contribute to weight gain. A study of 195 people indicates they gained on average 0.8 pounds in the six weeks between Thanksgiving and New Year's.

Overweight and obese people gained even more, with about 14 percent of the group gaining more than 5 pounds. The problem is, very few of the subjects lost those holiday pounds.

Hence, yearly holiday weight gain--that's 8 pounds in 10 years--becomes a major contributor to America's obesity problem.

One weight-management solution is to stay active in the winter. By investing in proper clothing, you'll be able to stay warm from head to toe. You'll benefit from not only being able to enjoy exercise but also from sunlight--a good way to battle winter depression (and attempts to cheer yourself up with food).

Winter exercise is an asset for managing health, weight and the winter blues. The tricks are to dress right, fuel well, prevent dehydration--and you'll stay warm!”

 FOUND: On Sat 1/23, I found a pair of sunglasses on Truman, very close to the park and ride.  They do not seem to be a very expensive pair (but maybe someone's favorite?).  I'd like to return them to their owner.  Please email me if they are yours. Marygay Cross mg.cross@yahoo.com

Mark the Date:  The Rosaryville 10k, 15k, 25k, and 50k Trail Runs will be Sunday 18 July

***Remember to do your part to maintain the Port A Pot at the Truman Park N Ride by making a contribution.  We get a discounted rate of $46 per month for the unit.  Contributions can be made directly to me or via PayPal.

Wednesday Track Session -   START 6:00pm  The AHS track is clear but still dark.  If you plan to go to the AHS track – REPLY ALL, and at least I will be there. Do: 5 x 800 at 80% w/1lap jog recovery + 4 x 100 (All out w/20 sec recovery).  Otherwise plan on doing your speed session on the treadmill or on a clear residential road.  It may be easier to use time instead of distance as the measure.  Do 5 x 4 min (at marathon target time, e.g. 4 hrs = 4min 800’s) Z4(80%)with 1:30 min recovery, then 4 x 100 at Z5 with :20 sec recovery. 

Saturday Run –  ***START AT 7:00am. ****  This Saturday is an 18 mile easy run with 3 miles at :15/:30 sec faster than marathon pace; 8 miles with 2 miles at race pace this week for Half Marathoners.  The HAT group is planning to do 10 or 20 miles at McKlendin Park or Rosaryville. Then do a night run on the AHS Trails at 6pm Saturday. Email me for details if you are interested in joining us.

Sunday Trail Run –Start at 9:30 am for one loop of the AHS trail.  The trails will be a little muddy in spots, but still very runable – go for it J We would love to have you join the New Years Beginning Running Program 11 am or 1pm session.  I know the group would love to hear from some ‘vets’.

The Winter Training Program is open online at:   http://www.active.com/event_detail.cfm?event_id=1814952

Tom Nelson has constructed a site to show our routes and water stop locations for the long run coming up each week.  You can indicate your intention to run and see who else is planning on showing up – one more incentive for getting there. Check back to the following website later in the week for the latest info on water support:  http://www.runningahead.com/groups/truman/Forum

" Every great aspiration consists of many small steps, so focus on taking one step in the direction of your dream right now.  Read positive messages, which will provide a strong feeling and vision.  The faster you follow your guidance, the more quickly your dreams will come true.”

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