New Richmond Running Club

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Welcome Runners!

Quote of the Week

"There is a moment in every race. A moment where you can either quit, fold, or say to yourself, 'I can do this.'"


Picture of the Week

Grandmas Marathon

The storms skipped over the race to leave runners with a crisp foggy 50 degrees and a slight tail wind. Congratulations to all runners! We don't see weather like this very often at Grandmas!


In The News

Grandmas Runners escape the storms during the race but fight to find a way home with most roads flooded or washed out
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Runners Strength training continues Tuesday nights and you can jump into any class for 5 bucks! Meet at the middle school track or contact Sara!
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The Wednesday night run is back on the calendar!
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Ironman 70.3 Wisconsin

Fans 24 Hour Run 

OZ Run 

Dave G beats the heat at the OZ run!

Cleveland Marathon

Green Bay Marathon 

Fast and Furry 5K

Members Area

The New Richmond Running Club

Questions? Comments? Concerns?

Contact: [email protected]

Runners Quick Tip

STRENGTH TRAIN 

2 TIMES A WEEK

Newest Members

Grandmas Marathon

Twin Cities Marathon
Week #3
June 18 - June 24

Monday            Cross Train
Tuesday                 3 Miles
Wednesday           6 Miles
Thursday               3 Miles
Friday                      Rest
Saturday                6 Miles
Sunday                 13 Miles
Race Times vs Weight Loss
Weight
 5K
 10K
 13.1
 26.2
 2lbs
 12.4s
 25s
 52s
 1:45m
 5lbs
 31s
 1m
 2:11m
 4:22m
 10lbs
 1m
 2m
4:22m
 8:44m
 20lbs
 2m
 4m
 8:44m
17:28m

Hydration Guideline for Runners








ONE HOUR OR LESS

Three to six ounces every 15 to 20 minutes. Water is usually fine. For a tough run over 30 minutes, consider a sports drink to give you a kick of energy at the end.

ONE TO FOUR HOURS

Three to six ounces every 15 to 20 minutes. A sports drink with carbs and electrolytes will replenish sodium. Prefer gels? Chase them with water to avoid sugar overload.

OVER FOUR HOURS

Drink three to six ounces of sports drink every 15 minutes, after which use thirst as your main guide (drinking more if you're thirsty and less if you're not).

POSTRUN

Replace fluids, drinking enough so you have to use the bathroom within 60 to 90 minutes postrun. Usually eight to 24 ounces is fine, but it varies based on running conditions.

The Centre

Facility Hours:

Monday - Thursday 4:45 - 10:00

Friday     4:45 - 8:00

Saturday 7:00 - 8:00

Sunday   7:00 - 8:00