Quote of the Week
Picture of the Week
In The News
Jeff "Roadrunner" featured in New Richmond News for 150 Marathons!
Thank you Stan for all of the water / powerade at the trail!
Jerry healing a stress fracture!
Sean runs 20! Finally...
Heather and Cora head up to Luck for the "Tri your luck" kayak / bike / run event!
Congrats to Jackie Kumm Racing the Amery Fall Festival 10K and Nadine and Isaiah racing the 5K. Other runners spotted at the venue were Joe Anderson and Scott Hackel! Nice Work!
Congrats to all that raced Chequamegon 40 mile Fat Tire!
It's Fall People and that can mean only one thing! BIG PUMPKINS AND SECOND STEPS!
If The Hoff can't get you there no one can!
Tunnel Trails Big Apple Marathon
St. Croix Triathlon
Gopher to Badger
"Keep it local" is the new buzz going around for this racing season! Larger organized runs are charging insane amounts of cash and will not guarantee you'll be able to run! Local hometown races are where this all began and most of these races are over 30 years old. Please support these races as the money involved goes directly to these towns to improve a child's future, pathways and historic sites.
Twin Cities Marathon Week #16
Tuesday: 8 - 9 Intervals or track
Wednesday: 12 miles easy
Thursday: 7 miles easy
Friday: 7 miles easy
Saturday: 8 miles medium effort
Sunday: 15 miles easy
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).
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.
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