Barb’s Pearls

It’s Nice to Do Your Part

As runners, we belong to the greater running community.  We enjoy our runs and we enjoy our races.  We get the information, arrive when and where, and have a great time on the run.  Meanwhile, behind the scenes, in the days, weeks, and hours before we arrive at the start, there is much going on to make sure all goes smoothly, whether it's a race or just a long run, and everyone has a good time.  This work is done for the most part by volunteers.

If you have ever enjoyed a long, supported run or participated in an organized race, you owe it to yourself and to the running community to step over to the volunteer side once in a while.  Not only will you be doing your part to “give back” to the running community, you will gain a much better appreciation of all that goes into making your run a success.  As a result, you will come to enjoy those little things that make a run or event a good one even more when you are the one on the run.

ClubRun works hard to be a valuable, respected member of the running community.  There are many ways in which ClubRun members can give back a little throughout the year.  Some require only an hour or so of your time, some more.  Even recruiting others to help out from time to time can be a reward.  I hope all of you will consider some of the following opportunities.  If you have other ideas, we are happy to consider them too.

Host/Recruit Family Friends to Host a ClubRun Water Stop.  ClubRun will be offering supported water stops on just about every Saturday from now through October.   All of the equipment is provided by ClubRun - water jugs, cups, PowerAde, gummy bears, Kleenex, etc.  It needs to be picked up prior to Saturday morning (we deliver) and returned sometime during the following week (we pick-up).  You or your family & friends get a chance to be out on a Saturday, say hi to the runners, and usually have a pretty good time.  We will even buy your breakfast if you care to join us after the run.  Information on where and when to arrive, when to expect the runners, when you can head home, are all provided.  If there is an upcoming Saturday when you know you won’t be participating in the group run or you have family or friends who would be willing to help out, please let me know.  I thank you and my husband (the perrenial fallback option) really thanks you.

Medtronic TC One Mile Race.  The TC One Mile race is supported by ClubRun,  The race is Thursday, May 8th, this year.  This is a great opportunity to help out and get some good experience for when the ClubRun Drumstick Dash rolls around in November.  The one mile race is run in heats beginning around 6 p.m. The route is along the Nicollet Mall and it is very fun to watch and help at the same time.  Afterwards, there are lots of bars and restaurants along the race route to choose from to unwind. 

Volunteers can work in the registration, start, finish, and course areas.  Traditionally ClubRun members have assisted Ali Payne at the finish line.  You can contact Ali directly (ali@clubrun.org) or check out the Medtronic Twin Cities Marathon website at www.mtcmarathon.org.

Medtronic Twin Cities Marathon.  There are countless volunteer opportunities at the Medtronic Twin Cities Marathon.  If you do not plan on running the marathon this year, or even if you do, consider helping out.  Race weekend has opportunities at the Expo even if you plan to run.  There are also many race day positions open.  As a member of the Training Team Network, ClubRun also participates in the Packet Stuffing/Chip Assembly event held a couple weeks before the race.  You can volunteer for 2 hours, 2 days, 2 weeks, or 2 months - contact any ClubRun coach or check out the marathon website at www.mtcmarathon.org.

Drumstick Dash.  The Drumstick Dash is ClubRun’s very own race held on Thanksgiving Day.  Planning will be getting underway in May for this year’s race.  The race is a six mile run around Lake Harriet.  If you are interested in learning more about the Drumstick Dash, contact me at barb@clubrun.org.

These are just a few examples of opportunities to volunteer.  Each weekend throughout the summer there are several races going on.  I am sure all of them could use another helping hand.  Surf the web, find the contact info, and volunteer.  It’s a great opportunity to see how it all works and have fun.

Ali’s Extrasizes

The Swim

Greetings!  The core exercises you have learned thus far should be giving you a strong midsection.  As you continue to increase your miles increasing your core strength is inevitable!  So let’s work the back muscles a little this month with an exercise called the Swim.

Here you go:

1. Begin by laying on your stomach.  Bring you right leg and left arm off the floor about 6 to 12 inches.  Reach your arm and leg as far away from the center of your body as you can, eyes should stay focused on the floor, keep your head down.  Alternate to the left leg and right arm, continue alternating.  As you lift your arms and legs breathe in through your nose and out through your mouth.  Abdominal muscles are strong, pull navel to spine.  Breathe.
2. You will do 4 sets of 12 repetitions.
3. Rest between sets about 20 seconds.
4. Relax and rollover 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.

Happy Running!

Mitch’s Review

GU+ Review

Scott Spoo’s Runner Profile

Meet Virginia Brophy Achman

Leah’s Fitness Food

BALSAMIC ROASTED ASPARAGUS

Fresh asparagus is one of the most welcome signs of spring!

Ingredients

1 lb asaparagus
1 Tbsp olive oil
1 Tbsp balsamic vinegar
½ tsp kosher salt
½ tsp garlic, minced
¼ tsp fresh ground black pepper

Directions

1. Preheat oven to 425°
2. Snap off woody, tough ends of asparagus spears. Place asparagus on a baking sheet lined with parchment paper (or foil, lightly sprayed with cooking oil.)
3. Drizzle with olive oil and vinegar
4. Sprinkle with salt, garlic and pepper.
5. Toss spears to coat evenly
6. Bake at 425° for 10 minutes, turning once

Scott’s - Run: The Math

Spring has finally sprung, and the snow will hopefully be gone by the time you read this.  Gardeners are sowing their seeds, the little tykes are gearing up for tee-ball, and runners are lacing up for their first miles of the year. Like the singing Robins that are completing their spring migration, runners are just starting their long journey to that fall Race.  Like the bears waking up from a long hibernation and ravaging for food, the North American Runner emerges from the cave hungry for miles.

Bears, unlike most runners, can lose up to 40% of their bodyweight while hibernating.  And although many researchers out there will say we only gain about 1.4 pounds during the winter months, I’d bet (and hope) that I wouldn’t be the only one to say that it’s more like 5 pounds.  That’s only about 3% of a 150 pound person.  In effort to double their weight preparing for the goal of reproduction, a bear can gain 30 pounds a week with a plentiful supply of sustenance.  Training for the birth of a new PR, runners can be seen scavenging up over 30 miles per week, or more than 200% of their winter diet.  Spring sprouts an abundance of fresh miles, plump for the picking.

Migrating birds from the Midwest can travel 3000 miles from their winter homes.  Although most Midwest runners don’t have the privilege to run somewhere warm for the winter, the journey to a fall marathon can consist of over 625 miles.  Sound like nothing?  Keep in mind that birds don’t fly hills.  Consider that a typical Robin is only about 10 inches tall, it travels over 19 million times its height.  A 5’6” marathoner will cover only 600,000 times his or her height over the course of a training season.

So my point is what?  That runners are nothing compared to birds?  That you should train like a bear?  Maybe I’m getting at something more philosophical like, “Life is not about the destination, it’s about the journey.”  Or perhaps I offer this as proof that man is meant to run…or an excuse to gain weight.  But really, there is no point.  It’s spring!  Time to wake up and start stocking up miles to birth a new PR and prepare for next winter!

April Birthdays

France Jacot - 4/3
Julie Mattson - 4/3
Kristi Berg - 4/4
Stacy Gregg - 4/11
April Morgan - 4/13
Lynn Franklin - 4/14
Sheyna Horowitz - 4/17
Josie Salzbrun - 4/25
Jon Stein - 4/29
Bill Brakeman - 4/30

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