Things to Remember

[Sandy]

     Being the "information age" we are constantly bombarded with articles about how to train, how to lose weight, monitor our heart rates and run with our dogs. Somewhere in all the technology and multitude of words the basic truths sometimes get lost, the back to basics we know but sometimes forget.   Here are a few reminders of some golden oldies.
-   Losing weight through running is not a given, you must incorporate nutrition strategies. Running one mile burns approximately 100 calories.  With 3500 calories per pound of fat it will take you 12 days of running if you run 5k a day to lose one pound.
-   Regular stretching, yoga and/or massage not only improves your running but also your quality of life.
-   The Achilles tendon is the largest, strongest and most commonly injured tendon in the body, with tight calf muscles being the biggest contributor to this injury.
-   Rest only makes your fatigue go away, not your injury....get it looked at.
-   Running reduces stress.
-   As you get older consider adding in an extra day off, active recovery or reduce volume.  Think quality not quantity.
-   Dehydration slows you down and makes running hard regardless of how fast or experienced you are.
-   The first 20 minutes of running is the hardest.
-   Weight training makes running easier.
-   Don't do too much, too soon, too fast or too hard.
-   Increase your weekly mileage no more than 10%.
-   Follow a hard day by an easy day.
-   Train slow, race slow.
-   When shoes get wet stuff them with newspaper to dry them out. Never put them in the washer or dryer.
-   Shoes need to be replaced every 500-800 km.
-   Proper socks do make a difference.
-   Train with what you plan to race with and at the intensity you plan to race at.
-   The important sleep is two nights before race day.
-   What hurts during training rarely hurts during racing.
-   What tastes good during training will not during racing.
-   A marathon is so much more than two half marathons put together.
-   Never wear cotton.
-   If you think you can or you can't you are definitely right.
-   Your body trumps your training plan.  Listen to it, it knows what it?s talking about.
-   You are not too old.
-   Running is fun.


     With the heart of a lion Kristi Lowe from Picton conquered the Ironman Wisconsin (3.8/180/42) course crossing the finish line with a smile on her face in 16:28:55.  At the Esprit Iron Distance (3.8/180/42) in Montreal Jamie Mutton finished in 12:53:02 while Breanne Gibson (2:20:51) and Eric Travis (2:10:35) competed in the Esprit Olympic distance (1.5/40/10).
     Frank Martineau (7:12:20) and Craig Meeks (6:45:39) completed the Ironman Muskoka 70.3 (2/90/21) as Dave (19:02) and Debbie (34:01) Penny ran the Bang & Olufsen Yorkville Run 5k.  Brady Donohue (2:06:16) raced the Wasaga Sprint Tri (750/20/5) and carol Wheatley (2:17:31), Melanie Thompson (2:21:43) and Judy Engelsdorfer (2:12:41) ran the Island Girl Toronto Island Half.

[runforrestrun]

Do you no longer cover the Belleville Runner's Club races? I looked for something from the Fall Classic but didnt' see anything.  Will results be covered this week?

[Kate]

Thank you, Sandy, for reminding us all of those valuable oldies (especially #26).  It IS so easy to get lost and confused in this wide world of endless advice and competition.

[Sandy]

Traditionally the results for the BRC races take a while (weeks) to be posted so they do not get listed in my article.  Please keep an eye here http://www.redballradio.com/wp/belleville-runners-club/ and that is where they will be listed.  I always list upcoming BRC races and if I have attended or information has been reported to me I will do a synapsis.

[Kate]

For instance, (we) are still anxiously awaiting the results from the Canada Day 5K Run!!

[NancyR]

Newspaper in the shoes - hmmmm great idea.

YES running reduces stress. I had a really long stressful day last week, came home wound right up, had an apple, put on my runners and took off, all that tension melted away..... and I had a super run, then a relaxed evening.

Nancy

[David]

Thanks for the helpfull tips. I am trying the newspaper trick in my motorcycle helmet as it got caught out in the rain today. Although the radio called for sunshine.

 

[Kate]

I do the newspaper thing ... it works AWESOME.  I take the insoles out.  And it's helpful if you remember to take the wet newspaper out once it soaks up all the wet.