Welcome to the Last Official entry of 2008!!
Runs for December:
Sat. 20th: 8am LSD-coach-led LZ
Wed 24th: 8am-Reindeer Run LZ-weather permitting OR speedwork upstairs
Sat. 27th: 8am LSD-coach-led-LZ
Wed. 31st: 930a speedwork upstairs-coach-led
These are subject to change-check back for updates!!
Please do not forget to RSVP for the YE party-you won’t want to miss it. All miles are now being tabulated and the miles log has been pulled from MA. 2009 is going to rock!!!
Thought of the Week: Men walk an average of 7 miles/day; women 10!! (hm….)
Tip of the Week: Goal setting time!! Don’t wait for January. Get a start ahead of the rest and have 52 weeks to achieve your goals. Now is the time to consider, assemble and research your goals. Ever run a race? Ever run?? Try running this year instead of just jogging or walking. What about swimming? Once January hits your calendar will be sketched out as a communication piece for all your family. Additionally, you can get some great deals/sales on gear in January. Don’t dread January-make it your friend.
Runner’s Trivia: The feet account for one quarter of all bones in the body.
Runs:
Wed. 6pm Treadmills coach-led
Sat. 8am LZ meet in lobby coach-led
Coaches Corner:
It’s time!! All miles are due this week. Liz is pulling the Running Log on Wed. Remember to anticipate your miles for the end of the month. You may email Liz directly. Thanks all!
YE celebration will be Monday January 5th. We will meet at 630p spouses welcome at Winestyles in Village Point. We will go over the year in review, goal setting tips, share with others (our goals for 09) and discuss changes for LF Run Club. After a beverage we can head over to Kona for some Sushi. Again, I have to get a head count to make this work. If you know that you will attend YOU MUST RSVP to be included by JANUARY 1, 2009. Please come even if you have not been active this year or if you plan to become active next year. Questions?? email me.
Thought of The Week: Don’t forget all your outdoor gear is available at Peak Performance (2 locations). Ask for help if you need it!! Don’t forget discount on shoes there if you mention Run Club!!
Team Recognition: Congrats to all Fall Marathoners: Doug & Scott-nice job!! Also congrats to first Ironman Jim O’Connell–16 hour finish-WOW! And thanks to Steve and Joe for running long with me in the elements.. it’s so much better with you!!
Tip of The Week:To all you race fanatics out there, kudos to your training in the recent wind and dropping temperatures! We can all agree that only certain variables are within our control while training. One of the most obvious is diet, and one of the most useful methods is carb loading. It’s not as easy as eating pasta, bread, and cereal two days prior to the event. That alone will help to build glycogen stores, but for the most benefit the muscles need to be prepared to utilize the increased carb load.
Team Recognition: Please welcome newest member Chad Casey!!
Thought of the Week:”Avoid any diet that discourages the use of hot fudge.”Don Kardong, USA Olympic Marathon (1976)
Tip of the Week: Imagine if you could eat anything you want during the holidays. Well, I have good news. You Can! The key is not to overindulge in all your favorite dishes. By simply making a few substitutions and lightening up your favorite dishes and desserts, you can indulge in all your favorite foods during the holidays. Here are a few healthy tips. Read more »
Thought of the week: “Consistency, planning and rest are the keys to successful training.” Alexander Durst USA
Team Recognition: Please welcome Christina Toth to the team!!
Tip of the Week: Ever wonder why they say refuel 30 minutes post-workout at LF? No it’s not to stave off hunger as they suggest. It is to repair muscle damage. If taken immediately (30 minutes or less)post workout you will actually gain muscle protein and those who do not will actually lose muscle protein. So don’t delay minutes count! Read more »
Thought of The Week: ”To train smart, it’s the relative quality that counts, not how hard you are (training).” Jeff Fryer, USA
Team Recognition: Goes to Steve Stender this week for running his *ss of with me. I underestimated and we went further than we thought. Sorry Steve. The weather made it even more challenging (30mph winds)but he endured and kept me on task. PR for me. I owe you a warm beverage Steve! New member Brandi Hill has joined us-please make her feel welcome!!
Tip of the Week: Free runners injury clinic at scheels: 5:30-7:30 Thursday November 13th, and Thursday, December 11th. In shoe department. Read more »
Welcome to November!! The holidays will be here before we know it-stay fit!
Team Recognition: Joseph O’Meara has joined the Club-please welcome him! Congrats to Gina, Steve, Denny and Linda on awesome finishes for the Masters Run! Gina BLOG us on your foot!!
Thought of the Week: “Train your brain and the rest will follow.” Matt Fitzgerald Read more »
Thought: “You will miss one hundred percent of shots never taken” Wayne Gretzky
Running Trivia: Try the zombie stretch its a great cool down:Arms extended out in front, walk with legs coming straight up to meet your arms (walk like a Zombie-get it?-perfect for Halloween!! plus kids love this one). Try it-it works!
Team Recognition: Please welcome Nick Swann to the Club. Please congratulate Vicki Creigh and Steve Stender on their excellent finishes at the Monster Dash. Thanks to all those who helped as well. Good job on all the Run Club kids who ran. I am so proud of such a great group all the way around. Read more »
Roja-Tuesday Night 7ish-Bring your Bling Night (thanks Denny). Wear your shirts, medals, bring trophies, whatever-I am taking a group photo for the Faces In Races board and for the Year End Ceremony. All are welcome-families and nonrunners as well. Run Club members we haven’t seen PLEASE come! WE WANT YOU TOO!!
Thanks all for your kind words re: 1/2 Ironman. 
Please email Liz any/all photos from races/training etc. Swamp Stomp photos are up!! Check it out!!! Thanks Norm 
Water Cooler is officially done for the season.
Monster Dash is this Sat. check out the link on Team Nebraska. I will not be running but volunteering for the kids runs. Please bring the kids-it will be FUN!!
Speedwork: Wed. Will 6pm at ERMS
Sat. LSD: Mike or Liz at LF Read more »
THOUGHT OF THE WEEK—“Twenty miles a week of quality running is going to beat 35 miles of plodding hands down.” Mike Keohane
TEAM RECOGNITION—Congratulations to all who participated in Market to Market. Also big congrats to Mark Krtek in Chicago!! GL to all in Des Moines!
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