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!!!

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.

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. 

If you want the best results, carb loading should be practiced in training.   A target of 3-5 grams of carb/pound of body weight should be the daily goal.  By “practicing,” you avoid race day bloating and heavy feelings, and you gain the benefit of readily available muscle and liver glycogen , which allows for  better training workouts.  Try to evenly distribute your carbohydrate throughout the day, and follow a training tapering program to build your stores in the final weeks before the event.  Some other tips:  be careful of added fat in your diet, as it is easy to “butter up” your carbs, and remember to choose varied types of carbohydrates, including breads, pastas, cereal, fruits, beans, and starchy vegetables.  When adding carbohydrate to your diet, make sure to drink enough water and include fiber for regularity.  Because endurance athletes also burn protein for energy, your diet should also include .7-.9 grams of protein/pound of body weight. 

If you have increased your carb intake throughout your training, the pre-event meals of extra pasta and bread shouldn’t “weigh you down”.  However, don’t be alarmed if you gain weight during carb loading.  The rule of thumb 2-4 pounds of weight gain means you did it right, and you will be prepared to compete at your best. 

A word about depletion:  according to the most recent scientific evidence, muscle glycogen depletion followed by carb loading only improved endurance in 10 initially untrained men.  Training on depleted muscles may not give you the best workout or result as carb-prepared muscles can.  (Clark, 2008)

Happy running!

Jill Koegel

Runs:

Wed. Speedwork; 6pm Treadmills

Sat. LSD-8a Meet in Lobby-No coach-  I will be out running long at about noon.  Feel free to join me if you can’t in the am.

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.

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!

Runner’s Trivia: 80% of us overstride.  Try to keep your feet landing just under your hips instead of out in front of you.  A great way to see this is to take off your shoes and run-no one overstrides with barefeet.  But with shoes 80% of us overstride!!  Try it see if you see the difference-or better yet have someone photo/video you!!  I will be happy to do it for you-just ask!

Runs:

Wed. 6p, November 19 Speedwork on treadmills-Coach Led 

Sat. 8am November 22 LSD leave from LF to Trailhead of LZ

Miles Amnesty!!! Don’t forget to catch up your miles/PR’s in the running log by MA.  See last week’s newsletter for details…

Thanksgiving Day Fun Run: 8am  start from LF walk down to trailhead and run the west/short lake.

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 13^th, and Thursday, December 11^th.  In shoe department.

Runner’s Trivia: Running Log Amnesty!!–Ok we are on the cusp of year-end folks so here’s what we’re going to do.  Any one who has not been logging miles in the binder at MA, you can now get caught up in arrears.  Liz will have all months from 08 printed in the binder for you to review.  If you have been remiss, like I, and missed logging some miles you may now get them caught up.  Simply email Lizwallace@cox.net your miles missed by month.  Just list them out by month-don’t break them out any more than that.  Then for December ANTICIPATE your mileage for each week and submit those.  Liz will leave the binder out until about the 10th of December when she will pull it to run all the numbers for our year end celebration. Please be sure to note all your PR’s as well (defined as any personal best in running at all).  For those of you who have just joined you may submit all your miles you’ve run/jogged/walked for 2008.  Just a ballpark is fine.  Thank you Coach Liz for doing this!!!!

Schedule for the Week:

Wed. November 12: Speedwork at LF.  IT HELPS TO KNOW YOUR 10K and 5K  paces!!!  It was full last week.  So if you arrive before 6 grab a treadmill and start your warmup after 5 minute dynamic stretching.  That way we can get everyone going on a first come first serve basis.  Coach-Led

Sat. November 15: LSD Day-Zorinsky Coach-Led

New Social Date:  Thurs. December 4 at 94/95 Bill Weeks new sports bar on the corner of 180th & Pacific.  Get your sitters now and let’s support a fellow clubber!!  This means you!

Earn Negative Calories!!! On Thanksgiving morning at LF at 8am.  We will run the West Lake (5K).  ALL ARE WELCOME!!

Proprioceptive Cue: “Falling Forward” from your ankles–not the waist– to prevent overstriding!!

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

Tip of the Week:  Over the next few weeks we are going to work on some proprioceptive cues (read brain training).  This week’s is navel to the spine.  Work on that this week when you run.  Your core strength will make you faster.

Runner’s Trivia: GBR Paula Radcliffe won the women’s ING NYC Marathon.  3rd time!  Brazilian dos Santos won his 2nd for the men.  Kara Goucher took 3rd for women (US) with an impressive finish.  What a beautiful day in NY!! Anyone care to run it with me someday??

Weekly Runs:

Wednesday November 5: Say goodbye for the winter to our track!  WOW! Did we hammer out there on that or what?  We will get back out there in the Spring-but for now we must come inside due to the lack of daylight.  We will have some fun inside though! Wear your shirts–let’s show LF how motivated we really are.  Meet at 6pm on Wednesdays by the TEAM TRAINING treadmills.  Go ahead and stretch out when you arrive.  We will perform the same sequence of stretches each week prior to our Speedwork.  I do plan to be there.

Saturday November 8: Group LSD at 8am.  I will be there to do 13.  Please join me!

Thanksgiving Day:  Looks like we will have a fun run at 8am.  More details later….

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.

Group Runs: Mon. 9am meet in lobby; Wed 530p Coach Will at ERMS–last time outside-next week we start on the treadmills!!; Sat. 8am LSD Coach Bikus.

Tip of the Week:So I finished my first full marathon in Des Moines.  The experience went pretty much as expected.   I didn’t understand the mistakes I had made until they were already over!   There is something to be said for training at higher miles…something I missed out on due to injury. 

I can now say that I am the ultimate guinea pig for my own advice!  There is real proof in carb loading, fueling during exercise, and post race refueling.  The carb loading and snacks during the race supplied me with the energy to finish in a decent time.  My biggest mistake was underestimating my carbohydrate needs post race. 

The takeaway:  Be careful how much you rely on mathematical calculations of energy needs!  The body’s needs are not exact and are constantly changing based on a number of variables.  Only by training and practicing can we learn how our bodies will react to energy demands.  

The winter season is a great time to reflect back on the year and think about how you can improve for the following season.  In the coming months, I hope to be able to provide some tools to improve your training through proper nutrition and hydration.   If you have any suggestions, or specific topics you would like me to address, please email them to me at jill@certifiednutritionomaha.com.  I would be glad to help you out!

Jill Koegel, RD

Upcoming Races: Turkey Trot in Elkhorn; Living History Trail Run…check them out.

Have a Very Safe Happy Halloween All!!!  ;)

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

Team Recognition:

Jody and Vicki placed at The Swamp Stomp– Will should be so proud!!  Way to go all who participated. What a perfect morning for it eh?  Looking forward to all your race stories Tuesday.

Mon.: 9am at LF/6pm at LF

Coaches Corner: Check this Out!!

MONARCH INVITATIONAL MASTERS SWIM MEET 

USMS Sanction # pending 

Hosted by Nebraska Masters 

Short Course Meters 

Sun., November 2, 2008 

The Event: A short course meters swim meet for masters swimmers. The proceeds 

from this event will be used to support Monarch Swimming, a USA 

Swimming club. 

Facility: The Papillion-LaVista High School pool is an indoor, 25-meter, six-lane pool configured short course meters for this meet. Starting blocks in 12’6” depth, Daktronics timing system with touch pads, six-lane scoreboard, and competitor lane ropes, including ropes on the outsides of Lanes 1 and 6. All events will start from 12’6” depth. 

Eligibility: Open to all registered Masters Swimmers holding a valid 2008 or 2009 USMS card. Single-event memberships for this meet will be available for $10 (in addition to the entry fee) the day of the event. 

Rules: 2008 USMS rules apply. All events are timed finals. There is a limit of five (5) individual events. Age is determined based on your age as of December 31, 2008. 

Entries: Entries must be received by October 30. Deck entries will be accepted. Make checks payable to “Monarch Swimming.” Mail your meet entry, check and photocopy of your USMS card to: 

Pat DiBiase 

11914 Deer Creek Drive 

Omaha, NE 68142 

The fee for the meet is $25. This includes up to 5 events per swimmer. 

Seeding: All events will be pre-seeded slowest to fastest with men and women seeded separately. Deck entries may be seeded in a separate heat. 

Meet Director: Pat DiBiase 

(402) 850-4415 

nuswim@aol.com 

Location: Papillion-LaVista High School 

402 Centennial Rd 

Papillion, NE 68046 

Enter the building through the southeast doors. The pool and locker rooms are located just inside these doors. 

Warm up: Warm up starts at 8:00 AM and the meet begins at 9:00 AM. The meet is expected to conclude by 12:00 PM. There will be intermittent breaks throughout the meet, depending upon the meet’s progress. The pool will be open for warm up and cool down during breaks. 

Order of Events 

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!

TIP OF THE WEEK –Did you know that by wearing an arch support you can cut down on foot sweat? Yep! And that’s a good thing as you know b/c you can eliminate smell AND problem causing bacteria! (fungus and such) And don’t forget to take your shoes off right away-the feet need to breathe!

RUNNING TRIVIA OR HISTORY—If you have not heard, LF is hosting its first Kids Tri June 21.  There will be 2 distances, 2 age groups.  Age 7-10; 11-14.  I am currently seeking volunteer heads who will meet with me on a monthly basis who in then can recruit who they want.  Right now I have a RUN head (Vicki Creigh) and a BIKE head (Steve Clinch).  I need a gate, refreshments, transition, post party, registration, swim exit head as well.  It is an amazing experience and if you have children racing you get to be right up close!

WEEKLY RUNS/LEADERS-

Monday: 8:45 am & 6 pm meet at LF lobby

Wednesday: 6 pm with Coach Will*****see below*****

Saturday: 8 am LSD Coach Bikus