 cto |
| "Running into Summer" |
June 2008 Newsletter
| |
|
|
|
|
|
Greetings!
"When people ask me why I run, I tell them there's not really a reason, it's just the adrenaline when you start, and the feeling when you cross that finish line, and knowing that you are a winner no matter what place you got."
~ Courtney Parsons
As we start the month of June, we enter into prime summer running and racing season. Nearly every weekend throughout the summer, one can find a race to enter and run. Each of us has a different reason we race. For some, it's a fun way to explore new areas of our own town or state; for others, it's part of our training plan and a means of keeping our speed and racing skills sharp; for others, it's a goal that keeps us training and running through the off season; for still others, there is no particular reason - we just enjoy running. Whatever your reason for running, take time this month to appreciate each part of your race and pat yourself on the back for simply getting out there to run!
Keep running,
Paul Morrison
|
|
Tacoma City Marathon Recap
On Saturday, May 10, approximately 2001 runners participated in the 2nd annual Tacoma City Marathon, Half Marathon, and 10k races. Graced by grey skies, cooler temperatures, and only a few light raindrops, the 2008 Tacoma City Marathon was a success, with comfortable running conditions and more participants than the 2007 race.
Along the course, runners and walkers were cheered along by numerous family members, friends, community members, and Tacoma City Marathon volunteers. These volunteers were crucial to the success of the 2008 event. Volunteers staffed the race packet pick up at the Fitness Expo, collected and cared for runners' bags, manned water and aid stations along the course, cheered on participants, and much more. To all of our TCM 2008 volunteers, thank you for your help and support!
While the goal of many runners and walkers was to simply finish the race, some of the participants came across the finish line with especially speedy results. Overall winners included:
- Marathon - Michael Lynes (2:38.10); Annie Theissen (3:00.21)
- Half marathon - Sean Sundwall (1:09.47); Joanne Templeman (1:25.46)
- 10k - Mark Vaneycke (33:48); Nancy Ellis (39:44)
Thank you to all who participated in the 2008 Tacoma City Marathon! We look forward to seeing you at the 2009 race.
|
 Tips from the TriGuy
Finally! We're experiencing some nice weather and sunshine, which indicate summer is nearly here! Certainly, these hints of summer are an added encouragement to our training and help raise our spirits for the first race of the season. In fact, your first race of the season is probably rapidly approaching, and now it's time to amp up your training even more to make a grand showing at your first race of the season.
For me, about four to six weeks out from my first race, I like to include some dedicated speed sessions in my regular weekday workouts. These speed sessions are meant to simulate race day conditions and get your body into fast, racing mode. Just like a race, these speed sessions will hurt, but they will only hurt briefly (just like a race!) and should also include a some rest between intervals. These intervals condition your body for race mode and helps eliminate any "bonking" on race day. Also, speed sessions use different types of muscle fiber than do our regular workouts; thus, these workouts in conjunction with our regular workouts fully prepare us for the rigors of race day. Essentially, we are training FAST to race FAST!
Examples of each mid-week speed workout include:
- Swim - 10 x 50 yard (or 100 yards) all out swim with as much time resting as it takes for you to complete the interval.
- Bike - 6 x 3 minutes hard ride up a hill with 3 minutes between efforts.
- Run - 6 x 90 seconds all out running with 90 seconds rest between.
- When completing these interval workouts, don't forget to warm up well before the workout as well as cool down afterwards.
Schedule one day per week for each of these intervals and keep that weekly "appointment" for 4-6 weeks leading up to your first race of the season. Then, enjoy a fabulous day on your season opener as you cruise across that finish line!
Happy, speedy training,
TriGuy |
Physical Therapy Points to Ponder: Injury Prevention & Supplements 
This article marks the second of a three month series of articles on injury prevention through nutrition, supplementation and electrolyte/fluid balance. This month's focus is supplementation.
Many athletes include supplements in their diets to help enhance their performance and keep them in prime running condition. This article aims to educate athletes on potential supplements, their uses, and benefits.
L-Glutamine - L-Glutamine is an amino acid (a building block of protein) and finds its highest concentration in skeletal muscles. Essentially, it is used by cells in the immune system. Supplementation of L-Glutamine has been recommended for endurance athletes who can deplete the normal glutamine levels in skeletal muscles. Supplementing may help prevent infections and may enhance recovery of muscles after hard workouts.
Creatine - Creatine is also produced in the body by amino acids and has its highest concentration in the body in skeletal muscle. The common perception is that increasing the intake of creatine will increase the size and power of muscle. In fact, the National Institute of Health reports that "evidence suggests creatine does increase lean body mass, strength, and total work." More commonly used by athletes involved in explosive activities, including football players, sprinters and weight lifters, creatine may also benefit the general athletic population.
Glucosamine Sulfate - This is a natural compound which is found in healthy cartilage, particularly in the joint fluid. It is commonly advertised to prevent joint degeneration; although most studies show it is only beneficial in treating symptoms of osteoarthritis - primarily aching joint pain. The National Institute of Health reports that the therapeutic benefit is the strengthening of joint surfaces (cartilage) and aiding in the synthesis of components of the fluid in the joint.
Glutathione - An anti-oxidant that exists within cells, glutathione helps to neutralize free radicals (molecules connected to occurrence of cancers). Glutathione occurs in many natural foods such as vegetables, fruits and meats. Thus, taking glutathione as a supplement may not be effective in increasing the concentration in the body. In light of this, it is recommended to take the precursor to glutathione, cysteine. The body can then convert the cysteine to glutathione. There is some controversy surrounding the "far reaching" effects of glutathione on health and well being.
Flax Seed and Fish Oils - Flax seeds and fish oil contain high levels of Omega-3 fatty acids. Omega-3 fatty acids have been shown to reduce bad cholesterol, high blood pressure, the occurrence of cancers, inflammation and the incidence of heart disease. These two supplements may not necessarily have a direct impact on training or recovery, but many health-conscious individuals consume it to promote better overall well-being.
In conclusion, for the average runner or endurance athlete, L-Glutamine and Glucosamine are likely to provide the greatest direct benefit while the others offer additional health benefits, including injury prevention and tissue healing. As always, check with your doctor or nutritionist regarding appropriate dosages for your individual needs.
Next in this series: Electrolyte/Fluid Balance
Note: Please discuss with your doctor or nutritionist the appropriateness of taking supplements. Many supplements can have adverse effects on certain health conditions.
* Guest writer Dennis Eldridge is a local runner and physical therapist, who works for Outpatient Physical Therapy in Auburn, Covington, Maple Valley, Enumclaw, Renton and Bonney Lake. Dennis also does monthly Medical Q & A nights at Fleet Feet. * |
 NO Summer Yoga for Runners
Throughout the year, Fleet Feet has hosted weekly Yoga for Runners classes on Monday nights. However, our Yoga sessions will take a hiatus this summer. There will be NO Yoga for Runners during the summer months. Stay tuned to the Fleet Feet online calendar and this newsletter for fall start times and dates. |
| Upcoming Events
Don't forget to add these exciting events to your running calendar!
See Fleet Feet's Online Calendar for more information on these events and more!
| |
|
|
|
