Barb’s Pearls

New Beginnings

Greetings to our newest ClubRun members. This is a time of many new beginnings for ClubRun. Our Fall Marathon Class is just underway, our next Intermediate training session begins this month, we have several New Runners training, and our special TC 5K training class is set to begin August 7.

I love new beginnings because you get to start fresh. Whatever happened before is history, something to learn from, but truthfully in the past. As runners, this means that all the horrible things that went wrong last time - whether it was a training run or a race, become learning experiences. So too do all of the things that went right. As coaches, it means that we look back at what worked, what didn’t, what made folks stronger, what made them struggle, and incorporate this knowledge into the next training.

Together we have a great opportunity before us. Whether it’s your first or your 10th group training class, your first 5K or 10K, your first or your 50th marathon, together we have the benefit of many miles of experience. Put to good work, this experience will get you all to your goals. You have made the first step - to join in. We are very glad you are part of ClubRun and excited for the opportunity to get to know you and help you achieve your goals. Here’s to the future - new friends, new accomplishments - all flowing from new beginnings.

Barb

Ali’s Extrasizes

Back Extension

The Back Extension is a great exercise for all runners, bikers or anyone who is physically active. It works the largest muscle group in the back, the lats.  The Back Extension seems like a very simple move but does a lot for the back.  We have really focused on our abs this year but your back is just as important.  Give it a try.

• Begin with the lying on your stomach with your arms by your side or at your temples.
• Slowly lift your head and chest off the floor and reach your finger tips down the sides of your body.
• Reach back 8 times holding for about 8 seconds.
• This is a great exercise to do everyday.

Happy Running!

Mitch’s Review

Sports Drink Review

Runner Profile, interview by Scott Spoo

Meet Pamela Carr

Leah’s Fitness Food

SPICY HONEY CHICKEN THIGHS

Incredibly easy with a great spicy-sweet kick, this has become a go-to staple in my house. Serve with a green salad for a quick weeknight meal.

Ingredients

2 tsp garlic powder
2 tsp chili powder
1 tsp salt
1 tsp ground cumin
1 tsp paprika
½ tsp ground red pepper
8 skinless, boneless chicken thighs
Cooking spray
6 Tbsp honey
2 tsp cider vinegar

Directions

1. Preheat broiler at least 10 minutes
2. Coat broiler pan with cooking spray
3. Combine first 6 ingredients in a bowl and stir to combine
4. Place chicken in a large bowl or zip-top bag. Add spice mixture and toss well to coat
5. Place chicken on the broiler pan and broil 5 minutes on each side
6. While chicken is in the oven, combine honey and vinegar in a small bowl and stir well.
7. After chicken has cooked on both sides, remove from oven and brush ¼ cup (or approximately) of the honey mixture on the chicken.
8. Stick it back in the oven and broil for one minute
9. Remove chicken from oven, turn over and brush on the remaining honey mixture.
10. Broil one more minute or until chicken is done.

Notes

• Feel free to improvise a bit with the spices depending on your tastes. I always go heavier on the cumin.
• Boneless, skinless chicken breasts will work, but in my experience they aren’t nearly as flavorful.
• This will probably work on the grill too, but be careful brushing on the honey. 

Scott’s - Run: The Math

July is a month characterized by independence. Well, at least 1 day is dedicated to celebrating our country’s freedom. How do you celebrate this momentous event that took place 232 years ago? Perhaps you head to a museum to pay homage to those responsible, maybe you sign a peace treaty with your spouse, or possibly you just rent the Will Smith movie. If you happen to be among 99.9% of Americans, your 7/4/2008 activities will include lighting and/or observing fireworks. But what else can you do and how can you incorporate your running?

You can start the day off with an organized race, as there are at least 10 events in Minnesota held on the 4th. Unfortunately, none of them are 17.76 miles in length, or even 7.4 miles for that matter. In fact, many of the races held on Independence Day are measured in kilometers; apparently an “independent system of measurement” is not a clause found in the Declaration.

If you’re going to be in New York for the holiday, you better get in those 18 miles if you want a shot at beating Joey Chestnut in another 4th of July tradition: hot dog eating. Think you can polish off 66 dogs (and buns mind you) in 12 minutes? At a total of about 20,394 calories, you better schedule a 204 mile run the next day!

Something that might help ease the effects of a binge like that is to declare independence from your running shoes. If you’re tired from all the running injuries sustained from improper shoes, then try running barefoot. That way you’ll know exactly where the pain is coming from. This technique, used in sand, is said to burn 1.6x more calories. Meaning you can back down to only 128 miles.

Unfortunately, taking off your shirt, or any other articles of clothing won’t boost your caloric metabolism any higher. So save your trip to Spain for something even more exciting than this.

This country’s Declaration of Independence ultimately meant breaking away from the tyrannous Great Britain, and forming a new country. Sound familiar? If so, then the ultimate way to celebrate this 4th of July weekend is to join the Club for a long run and breakfast!

Carter’s Countdown

Carter’s Top Ten Tips For The Travelling Runner

1. Cleveland really isn’t that fun a place to explore on foot.
2. Toronto kind of is.
3. Brooklyn has really really hard sidewalks. And tourists on the Brooklyn Bridge: they’ll kill you with their I-am-the-only-person-in-the-world-so-I’ll-force-you-into-the-bike-lane-and-you’ll-get-run-over-by-eight-bike-messengers-on-their-way-home touristy-ness.
4. Runners get lots and lots of funny looks in Italy.
5. Which is kind of weird, ‘cause Italian runners look much funnier than I do, what with their pink shorts and coiffed hair.
6. San Diego has this wonderful little waterfront area where the tourists aren’t quite thick as gnats.
7. Forget about Los Angeles.
8. Unless you’re close to the Strand, which is cool, but you’d better bring your Rollerblader repellent.
9. Germany is surprisingly amendable to running. They’re all about their crushed rock paths, but you’ll be the only person there a) without a dog or b) not dressed to the nines.
10. In Boston, runners are the only thing drivers bother to look for. The only thing. Not other cars, themselves, dogs, blimps, street cleaners, terrorists, or anything else. You’re in your element.

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