Great Run Sat. Morning.....

Run Recap:

Good Job to everyone who ran Sat. morning. It seems like some people went off early(Eric), some were late(Brek and Tara), but it was nice a warm! Gordo had some difficulties with the old calf. Dave and Jen had a killer pace heading home. Perry was hung over again! Renz and Chris had an amazing run. Good Job to all and see you Weds night for a Track workout by the famous "Jack Miller".....the guy can run fast!!!!!!

Next Run:

Weds. Mar. 28th 6:15pm at Runners Sole.

Guest: Jack Miller, Record Holder Masters Runner, Nike Athlete, Dean of Education at TRU.

Sat. St. Paddy's Day Long Run...

Renz and Dave looking nicely decorated, thanks to Jen(our running fashion consultant).

See everyone tonight.........Isn't it Spring??????

RACE REPORT......

Excellent Job to everyone who ran the 10km Spring Run Off yesterday. What a perfect day! The results are not posted yet, so I can't post them....tonight! Everyone I talked to after the race had a PB! Thanks to Gord for riding his bike along the course and motivating everyone along........Thanks Coach!!!!

Chris: His first 10km race ever, ran an amazing 46mins! He said he started cramping at 2km's and thought of his 94 year granny in the hospital with a broken hip(had no pain medication for 4 hours), so he thought his cramping was nothing compared to granny.

Rhonda: Can you say she looked a little excited after the race! Big PB for her 51mins. She has set herself up for some serious training, because she has to break 50mins for the next 10km race.......would like to see a 49min time for her.

Lindsay: Ran well considering she couldn't talk or breathe: can you say Laryngitis??????

Mandy: Looked very smooth and very consistant during the race: another PB!

Dave: Huge PB for him!!!!! However, he ran out of gas a little early. He decided to pace off me(Yvonne) who picked up the pace at 3km and started suffering with Dave at the 8km mark!

Perry: Ran fast for racing back to back...good job!

Erin: Another huge PB: was very pleased for breaking 1hour!

Sorry if I didn't get talked to everyone after the race, I hope everyone was happy with there results. My husband was there watching and mentioned the course seem a little long( I don't know how he thought this), plus it was a technical course because of the 2 turn around points(slows you down a lot).

See everyone on Weds March 21st at Runners Sole for our interval session(First day of spring).

Later,
Y

Next Run....

Next Run:
March 14th, Weds 6:15pm at Runners Sole. Workout will be intervals.

Guest Speaker:
Gord will be talking about Race Preparation!

Excellent Workout Tonight!!!!

Run Recap:
Thank you to Stuart from New Balance for letting us Test Drive the new shoes (the 1061 and the 767). Lots of prizes from New Balance were given out. Christina our newest(fast too) group runner won a nice NB shirt!
It was great seeing everyone hard at work during the 4 minute intervals....total of 5! Lets cross our fingers for warm weather, we could be at the track next week!!!!

Next Run:
Sat March 10th 7am at Ord Rd(by Dog Park). I think a lot of people are car pooling....if interested post a comment below if you are driving or need a ride. If you are unsure of the location, call the store: Wayne would love to hear from ya!

Gossip of the Week:
Jen's infatuated with Gordo's mustache

Brad left something behind in the washroom at Runners Sole....ugh!

Dave might make an appearance in running tights next week.

I hear that dude Tom can swim!!!

Kelly found her running groove tonight!

Update.....

Sat. Run Recap:
Good Job to everyone on the long run. Next week is a down week, so we will go easy on yah!

Next Run:
Guest Speaker: Stuart from New Balance will be at the store on Weds. before the run for a "Running Shoe Test Program" Try out the newest product from New Balance the 1061 and the 767. A new pair of shoes will be given away.....so come out and try a pair and maybe you will be the lucky winner!!!!
Weds. Mar. 7th 6:15pm meet at Runners Sole. Again, we will be doing some intervals, so come rested and ready to go hard!

Sat. Run:
Sat. Mar. 10th 7am meeting at Ord Road(Dog Park) 1/2 Marathoners: 7 miles
Marathoners: 14 miles.

Nutrition Tip by Rhonda:
Getting a Better Snooze Through Food

Snooze Foods:
**These are foods high in the sleep-inducing amino acid tryptophan:

Dairy products: cottage cheese, cheese, milk
Soy products: soy milk, tofu, soybean nuts
Seafood
Meats
Poultry
Whole grains
Beans
Rice
Hummus
Lentils
Hazelnuts, Peanuts
Eggs
Seasame seeds, sunflower seeds

Best Bedtime Snacks
**Foods that are high in carbohydrates and calcium, and medium-to-low in protein also make ideal sleep-inducing bedtime snacks. Make sure you eat at least 1 hour before bedtime as it takes the tryptophan in foods a hour to reach the brain:

Whole-grain cereal with milk
Hazelnuts and tofu (you can get great fruit tofu like yogurt)
Oatmeal and raisin cookies, and a glass of milk
Peanut butter sandwich, ground sesame seeds

Best Dinners for Sleep
**Meals that are high in carbohydrates and low-to-medium in protein will help you relax in the evening and set you up for a good night’s sleep.

Pasta and parmesan cheese
Scrambled eggs and cheese
Tofu stirfry
Hummus with whole wheat pita bread
Seafood, pasta, and cottage cheese
Meats and poultry with veggies
Tuna salad sandwich
Chili with beans, not spicy

A Taste of Intervals......

Weds. night Run Recap:
All I can say, "I was so impressed how hard EVERYONE worked last night on our first Interval session!" It was great to see how positive the group was after the workout: I think everyone was fueled by the endorphins that were released by that workout. It is called the "runners high".

Guest Speaker:
Darren Mealing from Adidas brought in "The Super Nova Cushion" shoe for everyone who want to trial them. They received a free pair of adidas socks too! Lucky "Jodie" for winning a pair.....thanks to Kris for winning them first(that guy has horseshoes up his *#&). Darren will be back in the near future with the adidas bus and another chance to trial their great shoes.

Race Result:
Mandy Sellars ran a PB at the Summerland Centennial Half Marathon last weekend: 1:41! Great Job Mandy, all that hard work is paying off!

Next Run:
Sat. March 3, 7am Westsyde by the Dunes.