ClubRunRunners
February 2008 | Volume 2, Number 2
 
BarbBarb's Pearls
  
 
Clubrun Wave LogoDid You Know?

Current and prospective members often ask me questions about the make-up of our organization.  Our members old and new might be interested to know:

  • Formed in Sept., 2006, ClubRun began activities in December, 2006
  • ClubRun currently has 118 members
  • Our oldest member is 66 and our youngest is 14
  • Our average age is 39.5 years
  • Our most "popular" age is 30 with nine members
  • Approximately 50% of our members are participating in a training class at any given point in time
  • Our Drumstick Dash 6 mile event on Thanksgiving had 655 registered runners
  • The Drumstick Dash netted approximately $2,000, all of which is in a dedicated fund to support the Kenwood Kid's Running Camps sponsored by ClubRun
  • ClubRun is a non-profit corporation dedicated to providing fun,quality running opportunities to persons of all ages and abilities
  • ClubRun will be organizing a Kenwood Park youth track team this spring to compete in the Minneapolis Park Board summer track league
  • ClubRun is managed by a seven person volunteer Board of Directors.  We have no paid staff.  ClubRun Coaches receive a small stipend for each class they coach.
  • As a non-profit organization, all of the membership dues and training class fees are funneled back into the ClubRun activities which benefit its members and the running community
  • ClubRun has four standing committees:  Membership/Marketing, Communications, Education/Training, and Social.  Committee members are who is really responsible for what is happening at ClubRun.  All ClubRun members are welcome to participate on a committee.

If you would like to learn more about our operations, please join us at the next ClubRun Board Meeting on Monday, February, 11.  All ClubRun members are welcome to attend.

  
 
AliAli's Extracises
  
 
Greetings!  Hopefully last month you got to try the plank on your own or after a group run with ClubRun!  The nice thing about participating in the abs at the end of our workouts is you get to have people check your form for you!  Your form is as important as doing the exercises! 

This month we will continue to focus on the core, with an exercise we call in Pilates; the Scale.  Give it a try!

Here you go:

  1. Begin by sitting on your butt and roll back onto your sits bones (the pointy bones in your butt), your legs will be lifted off the floor and held at 90 degrees.  Your hands can be positioned under your knees.
  2. Hold your balance by removing your hands from under your knees.  Hold them straight out to the side of your body.  Keep your core nice and strong by pulling navel to spine or suck it in.  Keep your back slightly rounded but strong.  Hold for 20 seconds.  Remember to breathe, it is the most important part of any exercise! 
  3. Bring your hands back to under your knees and rest for 10 seconds.  Your feet can come back to the flow if you choose.
  4. Repeat the exercise.  Hold for 40 seconds.   Rest for 10 seconds.
  5. Repeat but this time bring your hands together and move them from side to side, slightly twisting your core from right to left as you move your arms right to left.  Do 10 side to side moves take a 10 second break and repeat.
  6. Repeat but this time add your lower body by extending your right leg then extend your left leg.  VERY slow, do 10 on each leg alternating, for a total of 20.  Come back to the scale and hold for 10 seconds.  Rest for 10 seconds.
  7. Relax and lay down on the mat, reach your arms over your head and legs out as long as you can, stretch out those abdominal and low back muscles. 

Good luck!

  
 
MitchMitch's Injury Review
  
 

 

Plantar Fasciitis

IT Band

Stress Fracture

Frost Bite
Description
 The rubber band in your foot that attaches your heel to your toes gets irratated and lets you know about it. The gristle that runs down the side of the leg gets scraped by constantly rubbing on the femur, resulting in agony. Incessant bashing of ones body weight onto a bone until it can't stand anymore…literally The water that makes up 90 some percent of your body freezes….and the meat with it.
Pluses (+)
 With proper treatment you can run through this malady- but it sucks. You can gut this out, plus you get to roll around with a large hard foam tube to loosen things up. Plenty of downtime to catch up on all the stuff you have let slide because you have been running 300 miles a week. Lose weight by dismemberment.
Minuses (-)
 Wearing a splint or sock to bed….. Very romantic. Rolling around on a large hard foam tube attracts a lot of attention from non-runners. Plenty of downtime to either develop a new obsession or drive everyone around you nuts. Explaining you lost your nose because you ran an 18 miler in minus 45 windchill.
Skinny
 Another reason to not get out of bed in the morning. Never had it- never want it. Nature's way of telling you there are other things in life besides running. Your mother told you to wear your hat and gloves for a reason.
 
 
LeahRunner Profile - Meet Leah Foreman-Keiser - Interview by Scott Spoo
  
 
Occupation:
I work in the Sponsorship Marketing and Community Affairs department at RBC Dain Rauscher. Just a little ironic that I work for a brokerage/wealth management firm when I can't balance my checkbook!
Lifetime number of miles ran?
Oh jeez, no idea. I've only been really running since 2004, so not nearly as many as most "real" runners.
Which one was the most memorable?
Not one in particular sticks out, what I remember most fondly are some of the completely random conversations that have been had on various Saturday mornings over the years. It's amazing some of the discussions you can have at about mile 16 of a 20+ miler.
Favorite thing about running in the cold:
(…trying so hard to be positive here…) Well, my clothes don't stink nearly as much as they do in the summer. Gear doesn't get nearly as crusty!
What do you hate most about summer?
When it ends. I really need to move to Phoenix - or somewhere along the Equator.
Describe your favorite 6 course meal.
I'm not sure if I've ever eaten 6 courses in one sitting. But if one of those courses would involve cheese, and another involves chocolate chip cookies, then I'm all for it!?
What will you do if Punxsutawney Phil sees his shadow?
Is that the 6 more weeks of winter sign? Stupid rodent. What does he know anyway?
Best temperature to run in:
83 and sunny! A slight breeze. No humidity.
What is your favorite sport…besides running?
I'm sports junkie, so I love everything. Except those that require smiling, sequins, make-up or subjective judging. Oh, and NASCAR.
What do you do to warm up after a cold run?
There's nothing better than a hot shower and putting on a pair of warm, thick sweatpants and a sweatshirt.
What are you looking forward to in 2008?
Staying injury-free and BCS bowl bid for Penn State!
 
 
LeahLeah's Fitness Food
  
 

Red LentilsRED LENTIL SOUP
Lentils are part of the legume family, and are among the most versatile and nutritious foods available. Legumes are typically low in fat, contain no cholesterol, and are high in folate, potassium, iron and magnesium. They're also a good source of protein and can be a healthy substitute for meat

Ingredients

2 Tbsp butter
2 onions, finely chopped
3 cloves garlic, minced
1 tsp cumin, plus more to taste
1 tsp coriander, plus more to taste
Salt and freshly ground pepper, to taste
2 Tbsp tomato paste
7 cups chicken broth or stock (use vegetable broth or stock for a vegetarian version)
1/2 cup bulger
1/2 cup red lentils, rinsed and picked through
1/4 cup fresh parsley, finely chopped

Directions

  1. Melt butter in a large soup pot
  2. Add onions and sauté until soft, about 5 minutes
  3. Stir in garlic, spices, salt and pepper and sauté another minute or two to release aromas
  4. Stir in the tomato paste, blend with the onion mixture and cook another 1-2 minutes
  5. Add broth/stock, bulger and lentils
  6. Cover and simmer until bulger and lentils are thoroughly cooked and soup has thickened, about 30-45 minutes, stirring occasionally
  7. Remove from heat, stir in half the parsley, and sprinkle the remaining parsley over soup in bowls. Serve immediately.

Notes

  • Red lentils can be a little tricky to find, but are usually located in the bulk foods section of the grocery store
  • I used heaping half-cups of both the bulger and lentils, because I wanted to make sure the soup was thick. You can always dilute with more broth as needed.
 
 
ScottScott's - Run: The Math
  
 
The slew of marathons with bad weather this summer resulted in a lot of runners suffering from high times, if not from heat stroke.  This left many wondering what time they would have had in better conditions.  Many, in fact, when asked their time reply with a "Well, I should have had a <insert respectable time here>," as if it was as guaranteed as the Patriots winning the Super Bowl.  And many more openly wished for cooler temperatures.  Well, here they are folks, how much faster are you now?

According to Runners World, your goal time is easily met at 36° Fahrenheit. As the mercury rises up to 52° your time has the chance to get about 0.6% faster.  It is also revealed that at 68° your time would increase by about 2.5%, and by 6% by 88°.  On the other end of the thermometer, an 11° change is all it takes to increase your goal time by 2%. 

Since we all set our target race time to be during a 36° day and our watches display splits in percentages, I'll scramble this information into an indecipherable paragraph of garbage, just for fun. 

First off, I am going out on a limb to suggest that most people find running in 50° (about 52°) weather more common and more comfortable than tramping around in 36° spring slop or sliding in winter chill.  Going even further out, I will say that more runners can relate to a 4 hour marathon, than a 7:06 per mile pace.  After doing a simple binomial regression of the limited data, it can be extrapolated that at 80° you'll be about 4% slower than you are at 50°, which means your 4:00 marathon becomes 4:09:36.  Not really that bad, a 30° rise in temperature adds only about 10 minutes.  However, a 50° increase, (100°) will add approximately 10% to your time, crossing the finish line at 4:24:00; quite the difference there. 

When the mercury drops down to about 30° you'll only be less than 1% slower than you were at 50°.  You will go almost the same speed at 10° as at 80° but it is a greater change in temperature.  If you are planning to run your marathon in weather like we've been having for the last month, expect to add 18 minutes to your objective because it will be effectively 7.5% tougher at 0° of temperature.  For those mornings running in Old Man Winter's -20° wind chill, a course that would normally take you 2 hours will now take an additional 18 minutes, but you'll show him who's boss. 

So the weather got colder and you didn't really get faster.  If you can take something from this, maybe it's that you should change your expectations, or not run a marathon when it's 0°, or perhaps you should choose your next race based on temperature.  Or maybe it's that you should not take any of this to heart. Don't even bother to look at the thermometer, just get out there and run!
  
  ClubRun Happenings  
 

February Birthdays
Cake

Angie Vasquez - Feb. 4
Virginia Achman - Feb. 16
Becky Schilling - Feb. 17
Amy Lindgren - Feb. 22
Mary Demorett - Feb. 22

  
  New Runner Session - Session 1 begins Tuesday, February 5th. Class meets Tues/Thurs at 5:45 p.m. at Kenwood Park Center.  
  Clubrun Board of Directors Meeting - Monday, February 11th, 8:00 p.m. - Meeting at Barb Leininger's Home  
  Bad T-Shirt Party - Saturday, February 16th, 7:00 p.m.  
  ClubRun Cake Day - Saturday, February 23rd.  
Seeking Water Stop Volunteers - ClubRun needs your help! We are looking for volunteers interested in helping out by staffing one of our Saturday water stops. If you are not training for a marathon, this is a great way to join in and participate on a Saturday. All equipment is provided by ClubRun. Times and locations vary by route. Generally, you can count on approximately 30 minutes for a "one-way" stop and up to 2 hours for a "two-way" stop. Volunteers are needed for Saturdays from now through September. If you are interested or would like more information, please contact barb@clubrun.org.