Spice up your running this fall

Club South
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Septeptember & October 2012
Upcoming Races
Spice up your
running this fall Run to Remember 5k
at a glance
W
ith temperatures starting to drop
and that cool (hey, it’s all relative,
so we can call that cool in South Louisiana) breeze in the air, it doesn’t take
near the motivation to run as it does in
those dog days of summer. But we can
all use a little motivation to spice up
our training routine. Here are 8 things
to try this fall to get you out on the
pavement:
1.
Try a new distance. If you have
run a 10k, go for a half marathon.
If you have a run a half then maybe
venture to a full, or pick one of these
fun 5k’s around the BR area.
2.
Hire a personal trainer. Looking
for a boost? Talk to an expert.
They can help you achieve that elusive
pace-per-mile or whatever challenge
you’ve been running against.
3.
Run for a cause. Whether it’s raising funds for the needy or helping
an animal shelter, running for a cause
can put a purpose to the is hobby/obsession you have.
4.
Wake up earlier. Nothing recharges the body and prepares
you for the day better than a morning
run when everything is quiet except for
your pounding feet and beating heart.
Go to bed earier too so that you still get
7-8 hours of zzz’s.
5.
Learn the value of rest. Often
overlooked in our training plans,
but essential to achieving running
goals. Keep reading the newsletter to
see how to incorporate restful running
into your schedule.
6.
Cross train. Swimming, cycling,
dancing, etc. Whatever your interest might be, cross training can help
strengthen muscles and reduce the risk
of overuse injuries.
7.
Be prepared. Have a plan that
combines long distance with
short runs, strength training with
stretching.
8.
Make fun a priority. Social butterfly? Join one of BR’s great running
groups. Gadget geek? Try one of these
running apps.
Find what makes running fun for you!
Long live running
When: Saturday, Sept 8th
Time: 8:00 am
Where: Plaquemine, LA
Details: Proceeds benefit
families who currently have
someone actively serving in
our military.
Play Dirty Trail Run
When: Saturday, Sept 15th
Time: 9:00 am
Where: BR State Fair Grounds
Details: Run this 3 mile course
through BR fairgrounds while
conquering 12 outrageous
obstacles!
Cane Field Classic
When: Saturday, Sept 29th
Time: 7:45 am 1 mile/4 mile
Where: Port Allen, LA
Details: Ever run through a
100+ year old cane field?
Here’s your chance!
Live Oak Highschool 5k
When: Saturday, Sept 29th
Time: 8:00 am 1mile/5k
Where: Watson, LA
Oktoberfest 3 miler
When: Saturday, Oct 27th
Time: 5:30 pm 3 mile
Where: Mockler Beverage Co.
Details: 1/2 mile youth run
followed immediately by the
3 mile run. Don’t miss this
Baton Rouge tradition!
See more events at:
clubsouthrunners.com
HYDRATE?
with food
Summer Time Twos...
Thanks for coming out for another great summer of those
Summer time twos, Club South’s Summer Hump Day runs!
In the South Louisiana summers, you’ve probably tried
every way possible to stay
cool, including drinking far
more thant the recommended
eight glasses of water per day.
Starting to get bored with that
H20? You may be surprised to
find that you don’t really need
to get all your water from, well,
water. For most of us, food
makes up about 20% of our
total water intake. Here are
the top 10 fruits and veggies
to keep you hydrated.
1.
Watermelon. Topping
the list, watermelon is
93% water and only about 7%
sugar. And boy does it taste
good after one of our Hump
Day 2-milers!
2.
Cucumber. Along with
iceberg lettuce (next on
our list), cucumbers contain
more water per serving than
any other vegetable, a whopping 96% water!
3.
Iceberg Lettuce. Grab a
salad for lunch to help
hydrate before that afternoon
run.
4.
Zucchini. They’re invading your garden and
farmer’s market this time of
year. At 95% water try eating
them raw, as a crudite, with
your favorite dip.
5.
Radishes: Probably not a
very common vegetable
on your shopping list, but
at 95% water and in season
now, radishes are an excellent
addition to your diet. Try one
of Martha Stewart’s radish
recipe for easy dinner ideas!
And rounding out the top 10:
6. Tomatoes: 94% water
7. Strawberries: 92% water
8. Spinach: 92% water
9. Grapefruit: 91% water
10. Cantaloupe: 90% water
are?
otos you want to sh
Have fun, summer ph
Send them to:
com
sarah@dvmafit.
Or share them in our facebook group:
Facebook
Photos provided by official Club South photographer: Greig Olivier
Watermelon Salad
1/4 of a small (6#-ish) seedless watermelon, rind removed, cut into 1/4” slices
1 lg orange, peel and pith removed, cut into segments
1/4 small red onion, thinly sliced
2 oz feta cheese, crumbled
1/4 cup fresh parsley leaves
4 tsp extra virgin olive oil
coarse salt and ground pepper to taste
On a serving platter, arrange watermelon, orange, red onion, feta cheese, and parsley. Drizzle
with olive oil and season with salt and pepper. Serves 4
5
5
unique running
events in our area ... AND THE FALL
1.
Play Dirty Adventure Trail Run. The
ultimate event for the thrillseeking, weekend warriors!
A 3 mile run with crazy
obstacles throughout. Giant mud pit, slip and slide
slalom, elevated balance
beam and tunnel slosh to
name a few. See the rest for
yourself on Saturday, September 15th at the State Fair
Grounds (Baton Rouge, LA).
2.
Walking the Waterfront. Food, beer,
music, and fun! Walk or run
the beautiful waterfront on
Saturday, September 22nd
at the Waterfront Community of the Diversion Canal, LA.
3.
Cane Field Classic.
Ever run through a
100+ year old true Louisiana sugar cane field? Here’s
your chance. Warm up prerace with sunrise yoga then
take off through the mature
sugar cane at the Margaret
Plantation. Run fast or take
your time because this race
will take you back in time.
Saturday, September 29th in
Port Allen, LA.
4.
Zombie Run. Know
what you should do if
you find yourself in the midst
of the zombie apocolypse?
Run! Here’s your chance to
practice. Friday, October 5th
at 6:30 pm starting at the
13th Gate Haunted House in
Baton Rouge, LA.
ISS!
K YOU SHOULD NOT M
er f e s t
b
o
t
k
OSatuday, Oktober 27th
Mockler Beverage’s
Put together a cool October Saturday, a lot
of sausage from Manda Fine Meats, delicious
cold beer from Mockler Beverage-Budweiser,
Coca-Cola products, and oh yeah, a little
3-mile run, and what do you get? ...The Oktoberfest 3-Miler.
celebrate it today than with a half mile kids
fun run and 3 mile race that runs through the
Mockler Beverage distribution facility. The
10th Annual Oktoberfest race promises to be
bigger and better than ever with a fun run and
great party thrown by Mockler.
The original Oktoberfest was held in Munich,
Germany in 1810, and what better way to
Proceeds will benefit the Girls on the Run of
Greater Baton Rouge.
!
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e great events next s
don’t miss thes
Freedom Mile
Twilight Classic
Zoo Zoom
5.
Warrior Dash. Over,
under, and thru! See
how fast you can get throuh
the dozen or so obstacles
spread over about 5k-6k
distance. Saturday, October
13th in Denham Springs, LA.
Twilight ClassicPhotos provided by official Club South photographer: Greig Olivier
Hump Day
n!
Summer Fu
Thanks for supporting our Summer Hump Day Series
2-milers! This summer was
even bigger and better than
before, thanks to our wonderful
Summer Time 2’s sponsors!
Here are the WINNERS from this
summer’s 2 milers:
CSR HUMP DAY SERIES #1
Jefferson Hwy BREC Park
June 6, 2012
No Results! Too wet to record!
Congrats to all who ran!
CSR HUMP DAY SERIES #2
PENNINGTON CAMPUS
JUNE 20, 2012
MALE: Jonathan Thomas, 25,
9:32
FEMALE: Kadi Whisnant, 24,
11:32
CSR HUMP DAY SERIES #3
Levee Run - LSU Vet School
JULY 11, 2012
MALE: Jonathan Thomas, 25,
9:32
FEMALE: Annie Hill, 13, 12:08
CSR HUMP DAY SERIES #4
Highland Rd. Park
July 25, 2012
MALE: Barrett Miller, 20, 10:34
FEMALE: Annie Hill, 13, 12:25
CSR HUMP DAY SERIES #5
BREC City Park
August 8 2012
MALE: Jonathan Thomas, 25,
9:37
FEMALE: Laura Carleton, 22,
11:06
How do these guys run so fast? They start by
Why do easy runs?
Slow, easy runs are a good way for
runners to build endurance by putting more miles on your legs without
the demands of intense workouts.
When we run at a fast pace, we’re
putting tremendous strain and stress
on the bones, muscles, tendons, and
ligaments of our legs. You could take
a full day of rest (or two) after a tough
run, but a slow, easy couple of runs
interspersed between taxing runs is
a good way to maintain your fitness
and help to expedite the healing and
recovery process. Think of this as
“active recovery” that helps facilitate
blood flow gently to the damaged
muscles that need help.
How to do easy runs?
Complete easy runs up to two minutes per mile slower than race pace.
Or ditch your watch and run by effort, sometimes referred to as RPE.
On a scale of 1-10, keep these easy
runs somewhere below a 5. Or if
you watch your heartrate, stay somewhere between Zone 1 and Zone 2.
RUNNING SLOW
When to do easy runs?
Up to 70 percent of your weekly mileage should be easy running. The key
to training is recovery -- your body
does not adapt while under stress, but
after, when you are recovering. Learning to go easy on your easy days allows you to run hard on the hard days- both of which help you get the most
from your training.
Following a training program?
Do as it says. Run the prescribed
amount of miles easy and save your
energy for the next hard runs. If you
have to miss a run, make sure that
you’re not just missing the easy ones,
so you can get in the workouts.
Runing for fitness or fun?
Then run as long or as fast (or as slow)
as you’d like.
Legs still begging for relief?
Try this supersimple legs-up-the-wall
pose. Resting on your back with your
legs propped up speeds recovery by
draining fluids and stretching the
hamstrings.
:
Special Thanks to
Club South Runners Corporate Sponsors:
See you next year for the
Summer Series 2 milers!
MOCKLER BEVERAGE
C O M PA N Y
Find out how your business can partner with Club South.
Email: [email protected]
to say...
Thank Read what runners have
Zoo Zoom
You!
T
hanks for supporting Club
South Runners! We are a
volunteer community group
that promotes and encourages
running as a vehicle to fitness
for individuals of all ages and
abilities
• Reduced entry fees on
most Baton Rouge area
races
• Club South member discounts at local businesses
• Membership in the Road
Runners Club of America
• “Member-only” schwag,
such as t-shirts, hats, running gloves and more!
• Free subscription of the
CSR newsletter and the
RRCA newsletter “Footnotes”
• Emails and direct mailings
of race entry forms, club
news, race results, social
events and the best of BR
happenings
im athlete
T
o better serve our Club
South members, we
have recently switched our
club management and race
registration to IMAthlete.com.
While it is taking a little time to
catch up on some of the cross
over work (so, new members,
if you have not yet received a
membership card in the mail
from us, no worries, we have
received your registration),
we are very excited to be with
IMAthlete. It’s a one-stop
resource for event registration,
club membership, athletic
coaching, and social networking for athletes. Haven’t
checked it out yet? See for
yourself!
“Zoo Zoom was a first for me &
I’ll definitely be adding Mockler
Oktoberfest to my list this Fall!!!
“Great race this
Can’t wait!”
morning! My first... not
the last! Enjoyed it!
Hump Day 2 Milers
Very well coordinated!”
Hi Club South,
Thanks again for another great summer of
wednesday 2 milers. My son made it to every
one this summer and feels good about the
jump on cross country season that he was able
to get. At only $2 a race it didn’t even put
much of a dent in his allowance, but maybe
next year you could raise the price so that he’ll
cut the grass a couple extra times!
Thanks and we’ll see you next summer!
Corrinne
Twilight Classic
“Got to love a 5k date
night! We had a lot of
fun.”
Run LA
“Every State in USA should have
a Run Day. Credit Louisiana for
having best theme song ... Run
Louisiana Rap!”
-Lolo Jones via Twitter
Claim Your Journey
In an effort to raise awareness about obesity and encourage
people around the state of Louisiana to run, Claim Your
Journey has released a rap music video to announce Run
Louisiana Day taking place on December 8th, 2012.
The “Run Louisiana” video was filmed in Louisiana by
Tommy Talley featurening the Claim Your Journey founder
Brandon Williams and friends Steven Jones and Katelyn
Young. The video also includes everyday runners from different local running groups telling the story of a day in the
life of a runner.
The comedic, inspirational song produced by CrackaTrax
features lyrics such as, “Final kick is world famous, don’t
even try and tame it. Set my mind on my journey and then
I go and claim it.”
According to a report released by the Centers for Disease Control and Prevention, Louisiana is ranked 2nd in the nation for obesity. Claim Your Journey is taking a stand against these statitistics and encouraging everyone to
lead a healthier lifestyle through running. “No matter how long or short, fast
or slow: grab a friend, sign up for a race or go for a run, and share it with
- claimyourjourney.com
us on Run Louisiana Day!”