New Richmond Running Club

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The New Richmond Running Club

Questions? Comments? Concerns?

Contact: joe-brick@hotmail.com



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Runners Quick Tip

Post Marathon Recovery

Week 1: The first three days after the marathon, I want you to do nothing. And I mean nothing! Give your body time to recover. I hope, also, that you remembered to schedule a massage for these several post-marathon days. Continue to follow a healthy high-carb diet for maximum restoration of muscle glycogen. On the fourth day, go for a very short run of about 2 miles. If your muscles object, stop and walk. If various body parts hurt, do a quick U-Turn and get in the car. You’re not proving anything by running tough. You proved all you needed to prove in the marathon itself. On the weekend, do some cross-training to mix things up. Finally, go for a 60-minute run. Did I tell you how fast to run? No, I just want you out there on your feet for an hour.

-Hal Higdon

Upcoming Races

NR RELAYS
Wednesday June 26th



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.

Mention NR Run Club For Discounts at Run N Fun!


J. Rose Massage

See Jeremy for all your running aches and pains!

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

Product of the Week

Run Gum

WHY GUM?

Because when you chew, you absorb the active ingredients through sublingual and buccal absorption. What is that? It is a faster delivery method utilizing the tissues in your mouth. Begin feeling the benefits within a few minutes versus the 30-40 minutes it takes with drinks, shots or gels.*



Welcome Runners!

Quote of the Week

"Yeah it kept saying 7:10's"

-Sean Fitzgerald's new apple watch has him running 6:50 pace at the Gary Bjorkland Half Marathon


Picture of the Week

Grandma's Marathon

A tailwind and favorable conditions brought most runners in with good times! A big turnout of runners from the New Richmond Area with over 20 in the half and full marathon!

Nice work runners!



In The News

Big Day for NRRC women qualifying for Boston at Grandmas!
Nancy, Aimee, Amy, Joy, Tiff 
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Tiff gets a top ten in age group win in the marathon!
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Brick gets a marathon under his belt after 4 year lay off!
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Bev and Seth and Kari run the William Irving 5K!
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Adam runs the 5K and then PR's the half!
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Jeff runs his 192nd marathon at Grandma's in 3:45!
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Jackie K PR's the half with a little brazilian influence!
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Kevin G PR's the half in 129 flat!
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Team Tuesday

City of Trails

Green Bay Half Marathon

Superior Trail Run

Starved Rock Marathon

Club Run 

Eau Claire Marathon