Greetings Winter/Spring Runners; Week #20
Wednesday Track Session - START 6:00pm .Most everyone is ready to resume Build or Maintenance runs. Except those heading to NASHVILLE; do 8 x 100, 90% with 10sec Rest. Short but TOUGH J. Do one mile Warm Up and one mile Cool Down. During the Warm up do some Knee lifts on one curve and Butt-kicks on the other curve, and jog the straight-aways.
Saturday Run – ***START AT 7:00am. **** 14 Miles steady state (70%) – just do not overdo it. 8 miles for Half marathoners, at your 70% pace. Let me know if you are ready to move to 6:30am start.
Greetings Winter/Spring Runners; Week #19
Wednesday Track Session - START 6:00pm .Most everyone is ready to resume Build or Maintenance runs. Except those heading to NASHVILLE; let’s do 2 x 400, 2 x 800, 2 x 400 at 85% with one mile Warm Up and one mile Cool Down. During the Warm up do some Knee lifts on one curve and Butt-kicks on the other curve, and jog the straight-aways. Reminder – there is no problem using the AHS track with soccer, girl’s lacrosse, or band going on. However, if boy’s lacrosse is playing on the field, move the workout to the grass field. If you are adventuresome, take your shoes off for the cool-down and GENTLY run barefoot for no more than 30 yards – just to get a feel for the different sensation.
Saturday Run – ***START AT 7:00am. **** 12 Miles steady state (80%) – just do not overdo it. 8 miles for Half marathoners, at your 80% pace. Let me know if you are ready to move to 6:30am start.
METAvivor Adventure Race, April 17, 2010 - Results
Greetings Winter/Spring Runners; Week #18
Wednesday Track Session - START 6:00pm .Most everyone is ready to resume Build or Maintenance runs. Except for those heading to BOSTON or NASHVILLE, it is time to do some one mile repeats. 3 x 1 mile at 85% with one mile Warm Up and one mile Cool Down. During the Warm up do some Knee lifts on one curve and Butt-kicks on the other curve, and jog the straight-aways. Reminder – there is no problem using the AHS track with soccer, girl’s lacrosse, or band going on. However, if boy’s lacrosse is playing on the field, move the workout to the grass field. If you are adventuresome, take your shoes off for the cool-down and GENTLY run barefoot for no more than 30 yards – just to get a feel for the different sensation.
Saturday Run – ***START AT 7:00am. **** Those who raced one of the 10 milers should be ready to go by this Saturday – just do not overdo it. 15 miles for Full and 10 mile for Half marathoners, at your 70% pace.
Sunday Trail Run – The trails are perfect.. 9:00am should be a good Start time, but let everyone know if you want to set something up.
Greetings Winter/Spring Runners; Week #17
Sunday Trail Run – The trails are perfect.. 9:00am should be a good Start time, but let everyone know if you want to set something up.
Eating for Energy with Elise Rubenstein, Nutrition and Health Coach
It finally feels like spring and as we are all taking to the pavement and getting outside, it’s a great time to think about how to fuel and refuel our bodies for a great workout. Eating for energy is easier than you think…here are a few quick tips.
- Whole grains! You can’t beat the sustainability of eating whole grains before or after your workout. Brown rice, oatmeal, quinoa and others provide the long lasting energy that you need, and the magnesium, iron, vitamin E and amino acids will help you muscles repair and will keep you from falling asleep at your desk at 4:00 in the afternoon.
- Sports drinks and sodas. You know how important hydration is for you, but these drinks are electrolyte DRAINS, not drinks! If you like the taste, try to water it down with ¼ sports drink and ¾ clean water. Even better is to try plain coconut water. This powerhouse has the potassium you need for muscle repair. Try adding it to your smoothies, or drink it plain.
- Superfoods for that afternoon slump. Training hard can take its toll on our bodies and our immune system. Make every meal and snack count, filled with fruits, vegetables, nuts, beans, healthy fats and grains. These foods will keep your system well fueled and humming along.
Email me for my Superfood trail mix recipe to keep your energy and your immune system at peak performance, elise@eliserubenstein.com. If you are interested in additional nutritional support in the areas of weight management or help with a health concern, please check out my website, www.eliserubenstein.com.
***Thanks to Cris, Ted, and Noel for their Truman Port A Pot contributions. We get a discounted rate of $46 per month for the unit. Contributions can be made directly to me or via PayPal – or – Steve has set up a PayPal “Buy Now” option from the www.bluepointtiming.com site.
Saturday 17 April – METAvivor Adventure Race, Annapolis MD. 1 Mile Kayak; 17 Mile Bike; 5k Run. Details and Registration at: http://tinyurl.com/yh8r7w9
George Banker contacted me to pass on that TNF (The North Face) Challenge has changed for 2010 to June 5th and 6th at the same location as 2009, Algonkian Park. On Saturday there will be a 50K and 50 Miler. On Sunday, June 6th there will be the 1/2 Marathon, 10K and 5K. Details at: MID-ATLANTIC REGIONAL
He is also looking for volunteers. Top needs are Aid Station Captains, Course Marshalls and Water Stops (Sunday) contact George at: 301-537-6739. Volunteer benefits package valued at $49 to include The North Face Velocity tee shirt, The North Face E50 Bottle and a hot meal (Saturday and Sunday). There will be additional merchandise compensation for aid/water station captains, shuttle bus & parking monitors, and course drivers.
The Rosaryville 10k, 15k, 25k, and 50k Trail Runs will be Sunday 18 July
Details and Registration at: http://tinyurl.com/ykug576
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
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.