TIP OF THE DAY

Core strength training develops the muscles of the stomach, back, and hips, and improves your performance while reducing likelihood of injuries. A strong core can keep hips, back and pelvis aligned, not only reducing injuries, but also improving your running economy and resulting in faster times.

This week I will be sharing some core exercises  by Kansas State University Coach, Mike Smith. You can find the entire workout on Running Times website.

http://runningtimes.com/Article.aspx?ArticleID=13142&PageNum=1 

 

Light the Night News

Only 30 bags left and about 50 tshirts! If you want to make sure you get the goods, please make sure you get your registration forms in early this coming week at Silvers Realty or Silver Shears Salon or mail to 81 Ludlum Way, Hayesville, NC TODAY. 

 

On race day registration increases by $5 and you will likely not get a bag or tshirt :(

 

Tip of the day

Healthy proteins are important for runners. Poultry, fish and beans are the leanest sources of protein. Salmon, lima beans and black beans not only provide the protein we need, they also provide a healthy serving of potassium.

Tip of the Day

Pre-race carb loading: 2 days before your race, eat mostly complex carbs (whole-grain pastas and breads). 1 day before your race, eat more simple carbs such as white breads and pastas and fruits (avoid fatty carbs such as cookies and doughnuts). On race day, continue with the simple carbs with your last big meal at least 12 hours before race (avoid cream based sauces). Carbs can help your body store water for the race, 1 gram of carbs can store 3 grams of water so drink up and though you may gain a little "water weight" it will be utilized during your race.

Tip of the day

What's a good pre-race breakfast? Try oatmeal (for it's whole grain carbs) with strawberries (for Vitamin C and calcium absorption), and low-fat yogurt (for the protein, potassium and calcium you need).  

PRIZES!!!

We have just received two $50 gift cards to Foot Rx of Asheville for our overall male and female winners! We are making the 1/2 marathon entries the prizes for the overall male and female at the Masters Level (provided that they are not the winner overall). AND we have the rafting trip for the WINNING TEAM! See "Creating a Team" for more information!

We have two free registrations for the conquer the mountain 1/2 marathon in Franklin to give away as prizes!

Tip of the day

Glycogen... the fuel a runner's body needs for the extended exercise we often do. Foods high in carbs are good sources to fill your body with glycogen. Here are some good high carb foods for you to try:

Starches: bread, pasta, rice, cereal, bagel, oatmeal, pancake, English muffin, tortilla, couscous, low-fat muffin, gnocchi, polenta and quinoa
Starchy vegetables: potatoes, peas, pumpkin, squash, beans and lentils
Fruit: bananas, apples, peaches, pears, pineapple, oranges, cherries, mango, kiwi, any form of dried fruit, canned fruit
Dairy: flavored low-fat milk, low-fat yogurt
Snacks: pretzels, animal crackers, Fig Newtons, low-fat granola bar, low-fat crackers, baked chips, and graham crackers
Beverages: flavored low-fat milk, juice, sports drink, Boost or Ensure, low-fat smoothie
Sports Bars/Energy Bars: PowerBar Performance Bar, Clif Bar, Honey Stinger Bar
Extras: honey, fruit preserves or jam and maple syrup.

 ~ from Running Times Mag. http://runningtimes.com/Article.aspx?ArticleID=23853

Tip of the day

Most experts recommend running three to four days a week. If you run everyday, you do not give your body time to recover and get stronger as your body actually strengthens your muscles on your non-running days. Running everyday does not allow your body the recovery time it needs to get stronger.~taken from active.com article A good snack for repairing torn muscle tissue (which is normal) is almonds. Cherries have an anti-inflammatory, so try those to reduce soreness.

Tip of the day.

Sometimes less is more, three hard workouts a week will boost your speed. Try short intervals, long intervals and tempo runs~ from Runners World magazine.

Great Goodies!

We are expecting great goodies from some of our sponsors, including backsacks, koosies, arm bands and pens! All that plus the race tshirt! Get registered, there's nothing to lose!

Tip of the Day

Keep a log of your mileage, plan out what you intend to run for a period of time and keep a list of your upcoming races with the log. This will help you maintain your focus and stay on track.