Quote of the Week
"Learning is a gift even when pain is your teacher"
Picture of the Week
Zumbro 50 Mile
The trails matched the weather this year with every type of terrain imaginable and unfortunately every type of weather to go with it. Big thanks to Rocksteady Running and the amazing volunteers!
In The News Trail Report for Willow River State Park! Trails are in excellent shape. The stairs to the top of the falls are closed but the footing is great with little to no mud or water. May 1st will be here soon and the official Thursday Night Ride starts! Weather permitting... This year if we have enough people we will break into two groups since we will have a couple of new riders and some of us are just not as fast as others even though we like a good workout. Ralph Mondor's kids are hosting an 80th Birthday Party for him on May 3rd from 1-5 at the Star Prairie Township Hall and members of the NRRC are invited. No gifts, food and beverages will be provided. In memory of the 8th year since her passing, let's run for Monica! Four fast speed workouts for any runner The How-To Guide to Foam Rolling Afton Trails Ron Dawes 25K
Meet at Treadmill Sports Bike Shop on Thursday May 1st for a 5:30 start. Questions? Call Swannie (715-247-5401)
Trail Report for Willow River State Park! Trails are in excellent shape. The stairs to the top of the falls are closed but the footing is great with little to no mud or water.
May 1st will be here soon and the official Thursday Night Ride starts! Weather permitting... This year if we have enough people we will break into two groups since we will have a couple of new riders and some of us are just not as fast as others even though we like a good workout.
Ralph Mondor's kids are hosting an 80th Birthday Party for him on May 3rd from 1-5 at the Star Prairie Township Hall and members of the NRRC are invited. No gifts, food and beverages will be provided.
In memory of the 8th year since her passing, let's run for Monica!
Four fast speed workouts for any runner
The How-To Guide to Foam Rolling
Ron Dawes 25K
Queen City Marathon
NRRC goes XC skiing
Get Lucky 2014 TCM Irish for a Day
Get Lucky 2014
TCM Irish for a Day
Gisborne New Zealand
Centre Valentine 5K
2013 Runners of the Year
2013 True Grit Awards
2013 Great Expectations Award
Trying anything new.
By far this is the number one way most marathoners get themselves into trouble race week. Nerves kick in and everyday easy decisions like which shoe to put on your foot first become impossible to answer. I once sat for 30 minutes trying to decide which pants to wear to an expo! It's a form of brain freeze that can cause you to veer off your tried and true path of logistics and wear new shoes, eat spicy new cuisines, or think that painting the house race week is a good idea—true story.
When you start to question yourself, know that it is the nervous gremlin and breathe through it. Stick to what you know and what you've trained with, and let the urge to try anything new pass right by you.
Monday: 0 - 6 miles or Rest
Tuesday: 8 miles hills
Wednesday: 8 miles
Thursday: 9 - 10 miles MP
Friday: 8 Miles
Saturday: 6 Miles
Sunday: 20 Miles
Amidst this tragedy an immediate strength occurred well known to all of us in the running community. To us running isn't a sport it is how we live everyday. This feeling is deeply embedded in our hearts. We are a unique worldwide family of caring and positive people. This act has done nothing but bring us closer together and get more of us out into the streets. Our perseverance is shown not only from what occurred but as we cross every finish line from now on. Lace up people! We have a job to do!
-Joe The Brick "NRRC"
Please Click the Image below to be redirected to the One Fund
2012 QUALIFYING STANDARDS
Age Group MEN WOMEN
18-34 3:05:00 3:35:00
35-39 3:10:00 3:40:00
40-44 3:15:00 3:45:00
45-49 3:25:00 3:55:00
50-54 3:30:00 4:00:00
55-59 3:40:00 4:10:00
60-64 3:55:00 4:25:00
65-69 4:10:00 4:40:00
70-74 4:25:00 4:55:00
75-79 4:40:00 5:10:00
80 and up 4:55:00 5:25:00
A marathon presents you with 26.2 miles of opportunity. Sidestep these common training and racing errors to have a great day.
Mistake #1: I dressed all wrong
My long, reddish curls can take on a life of their own, so I take headwear seriously. On one unfortunate destination marathon morning, my beloved purple bandana went missing, forcing me to wear a hot, black, cotton baseball cap. By mile eight it was saturated with sweat, but because it was adorned with pins from previous races, I couldn't bear to chuck it. With hat in one hand and a water bottle in the other, I ran the rest of the race squinting, my sunglasses on my head in a failed attempt to keep my humidity-crazed locks out of my face. Twice I had to pull over to tighten the shirt and the jacket tied around my waist–a product of race-morning indecision and refusal to part with spendy garments.
Lesson Learned: Bring layers
Before you travel, make a list of everything you plan to bring, down to extra shoelaces if that's the minutiae you're into–and cross it off as you stow it. "I pack three different outfits: my hotter-than-blazes outfit, my 'Where did this cold front come from?' outfit, and a pair of capris and a lightweight long-sleeve shirt for something in the middle," says Blackford. Bring a visor for a hot day, a brimmed cap for a sunny but temperate day, and a light tech-fabric beanie for a cold one. Worried about temperature fluctuations over the course? Consider arm warmers or one lightweight long-sleeve top you can tie around your waist.
Aside from your base layer, do not wear expensive clothes or things with sentimental value. It's better to be too cold than too hot. "Ten minutes of moving and you are going to wonder why you're wearing all this stuff," says Guzman.
Mistake #2: I got cold and wet
After a few days of rain or even a crisp morning dew, the soft grasses that surround many a race starting line or athletes' village can be transformed into a muddy sea of goo. At races that have required me to arrive at the start hours before the gun went off, I have looked longingly at runners sprawled out stretching and meditating on Hefty bags they had brought. I once waited for a group to have their wave called and poached their make-shift tarp from the garbage–along with a trashy tabloid to keep my mind off what lay ahead.
Lesson Learned: Bring a survival kit
Big Sur, New York, Boston, and Grandma's all have notoriously long morning waits. And if you're smart, you'll arrive early no matter where you are running. Bring a plastic trash bag to sit on, a newspaper or magazine to read, and some throwaway sweats to keep warm–most big races now collect clothes for homeless shelters.
Mistake #3: I went out too fast
I admit it. This is, and has always been, my tragic downfall. Whether it's a massive metropolitan race with 25,000 fellow runners or a quaint mountain run with 250, the frenetic energy at the start is irresistible. Throw in an elevation drop at the start, and I am doomed. At one recent mountain marathon, I burst out of the gate with a joyful surge and didn't realize until around mile three that I was two minutes ahead of where I should have been. Yes, I should have been alarmed. But for a proud instant, I thought, Cool?! By mile six, I longed for a nap.
Lesson Learned: Hold back. Settle in. Finish strong.
Many runners have a tendency to want to "bank time" at the beginning. "That is the absolute worst way to run a race," says Manthey, "because you burn through your glycogen stores early on." Instead, think of the first few miles as an extended warmup, and run them slightly slower than goal pace (see "A Good Pace to Run a Marathon," on page 50, for a finish-strong pacing strategy). If you reach mile one significantly slower than goal pace, don't panic, says Suzanne Walmsley, a coach with the Boston Athletic Association Running Club. "You have plenty of miles to make up that time."
Mistake #4: I hyped the finish
On a rare occasion when my husband got to travel with me to a race, I thought he could cheer wildly as I crossed the finish, then sweep me off to a nearby watering hole for a celebratory ale. I am told that he did, actually, see me cross. But I did not see him for nearly 90 minutes. Instead, I joined a crush of sweaty finishers for a grueling march toward Gatorade, a Mylar blanket, and a medal, after which we rounded a corner en route to the family meeting area straight into a blast of wind. Meanwhile, my dear husband had to walk a dozen blocks to get around the barricaded finish line. By the time he reached me, crumpled under my silver blankets trying to call him on a borrowed cell, I had melted into a delirious puddle.
Lesson Learned: Make a postrace plan
Scout out a separate meeting place within walking distance of the finish and reachable despite course or roadblocks. (Blackford advises against using the family meeting area, which can be crowded and chaotic.) Write clear directions on the back of your bib so you can find your meeting place in your postrace state. And pick up a unique balloon for your support crew to carry. Even in a sea of spectators, a giant Tweety Bird will catch your eye. Finally, have a drop-dead time when, if you haven't found each other, you agree to head back to the hotel or car.
Mistake #5: I forgot the fun
Typically, I spend too much time obsessing over sock choice and gel flavor, panicking at the starting line, and neurotically checking my watch mile by mile. Fortunately, there always comes a time when the overachiever in me shuts up long enough for me to remember why I do these things. Suddenly, the cheers and cowbells seem louder, the sideline signs–"Go Mom," "We Love You Dad"–more vivid, and the other runners like comrades rather than competitors.
At my last race, the grueling but spectacular Rim Rock Marathon in Fruita, Colorado, it took until mile 25, when my husband and two daughters pulled up, honking and screaming. My 13-year-old cross-country runner hopped out of the car and fell in beside me, instantly noticing my glassy eyes and stony face. As our footfalls fell in sync, she delivered a piece of advice no runner should forget.
"Look around at how awesome this is," she said. "Remember, Mom, this is supposed to be fun."
How to build endurance gradually and avoid injury
1. Slow your pace. You'll save energy for those bonus miles by slowing your pace. You should feel comfortable and able to carry on a conversation. A good rule of thumb: Add 90 seconds to two minutes per mile to your normal pace.
2. Add miles gradually. To keep injuries and burnout at bay, tack on no more than one to one-and-a-half miles at a time. (For marathoners, add no more than two to three miles per week.)
3. Do one long run per week. Pick a day to tackle a new distance (weekends tend to work best for most people). You don't want to feel rushed to complete your run, so make sure you set aside enough time to get it done at an easy pace. Every three to four weeks, scale back your long run distance to avoid overtraining.
4. Go ahead, take walk breaks. You'll still reap the endurance benefits of running non-stop. Before you know it, you'll be able to run from start to finish.
5. Fuel the tank. On runs longer than an hour, bring along fuel that's rich in carbohydrates and electrolytes. To keep your energy level consistent, start fueling about 30 minutes into your run and refuel again every 15 to 20 minutes. Ease into it to train your stomach, and experiment with different products. Learn more about on-the-run nutrition from our Fuel School columnist Pamela Nisevich Bede here.
6. Break it up. Mentally, that is. Segment your run into manageable parts so that you're not intimidated by the full distance. For instance, a 15-mile run could be thought of as three five-milers.
7. Run a looped route or on a treadmill. Consider running a one- to two-mile loop so you can stay close to fuel, bathrooms or the finish line. You'll avoid getting stuck far away from home on an out-and-back run or long loop if you need to quit unexpectedly. If you're on the 'mill, set the incline to 1% or 2% to better simulate overcoming the wind resistance of running outdoors.
8. Be patient. Building endurance takes time. As Grete Waitz, nine-time winner of the New York City Marathon, put it, "Hurry slowly. Move ahead, but be patient."
Weight Loss 5k 10k 13.1 26.2
2 pounds 0:12 0:25 0:52 1:45
5 pounds 0:31 1:02 2:11 4:22
10 pounds 1:02 2:04 4:22 8:44
20 pounds 2:04 4:08 8:44 17:28
Need some inspiration to get out the door?
The New Richmond Running Club
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