When/Where: April 6th, 2008/Littleton, CO

Third Overall! Nice Job, Clint/Smar Returns!

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Gary had a great idea:
To get to sub 19 hours 59 minutes and 59 seconds at HTC this year, we need to improve by 1,256 seconds from last year’s time. His idea is to turn this into a pledge drive, complete with the “thermometer” tracking on how many seconds have been pledged by each runner. So our goal is to “raise” 1,256 seconds by the race. Gary is the first to pledge 200 seconds so were only 1,056 seconds short of our goal.

The Sub 20 Pledge Drive meter on the right will track our seconds pledged. To pledge some seconds, simply write a comment to this post and I will get the meter updated.

Thanks Gary!

-Hans

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The link for ‘Photos’ is finished. Thanks Hank and Gary for sharing your picassa photo albums!
-Hans

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April is here, and that means Boston Marathon is in the air. You can usually count on at least one AA’er to be in the lineup. this year it is the man with the name to go with the race, Clint Boston. Here is a list of past results for AA members.

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Nutrition For Runners Who Want To Go The Distance 

Proper nutrition is crucial for a runner, particularly if you are a long distance runner, if you want to have enough energy to complete a race, or to simply meet your personal running goals. When running, your body needs 10 to 20 times the energy it needs while resting. Proper nutrition will ensure you have the energy you need when you need it.

Simple and Complex Carbohydrates

It is understood that runners need to get most of their calories from carbohydrates. The problem is many people do not know exactly what foods are high in carbs. Even pasta is only about 80 percent carbs with the rest being protein and fat. To get enough calories that are beneficial to you means your diet should consist of 15 to 20 percent proteins, 30 percent fat and 50 to 55 percent carbohydrates.

To make things more difficult, there are two kinds of carbs: simple and complex. Simple carbohydrates include sugar, honey, sweet and soft drinks the get most of their calories from sugar. Runners should get only 10 percent of their carbohydrates from simple sugars. Complex carbohydrates come from the starch in plant foods, such as fruits, vegetables, pasta, legumes and bread.

The Glycogen Story

When training for a marathon, or even a half marathon, the average person will likely require about 2,500 calories a day. This is necessary to maintain glycogen stores in the muscles. Glycogen is a polysaccharide of glucose which provides quick energy storage in a human’s cells. It is an energy reserve that can be quickly mobilized to meet a sudden need for glucose. The only problem with glycogen stores is that they are easily depleted and must be replenished.

Normally, a body can store about 2,000 calories of glycogen. Because a runner depletes this amount by about 100 calories a mile, by around mile 20 in a race, runners experience extreme fatigue. This can be delayed by carbohydrate loading before the race. The night before the race, or even a long practice run, it is important to consume a carbohydrate rich meal. It is advisable to top off the tank, so to speak, by eating a light carbohydrate meal right before bed.

Practice Makes Perfect

Every runner is different, so practice what works best for you. Some runners prefer eating a breakfast that carbohydrate rich before the race. Check to see if this routine will upset your stomach before taking off on a marathon race. Practicing ahead of time will let you know what foods work best with your metabolism. Don’t wait until the day of the race to find out this information.

Hydration is Important

Once the race starts, hydration is very important. But like figuring out what food routine works best for you, take time to figure out what drinking routine works best for you.

Drinking while running isn’t easy, but it can be learned with practice. Gulp the fluid too quickly and you could spend a mile coughing and gasping. If you stop to drink at the aid stations, you will loose time. Unless you grip the cup carefully, you will spill half the contents onto the ground. Learn the technique before your race begins. Also learn how much water you should drink during the race so you will not spend precious time in the restroom along the route.

Multivitamins are Essential

Multivitamins are also essential to ensure that you are getting enough of the proper vitamins and minerals in your diet without eating to excess. Vitamins in table form often deliver only about 10 percent of the nutrition to the body. VIBE solves that problem.

Liquid VIBE is different. Within seconds after taking VIBE, a full 97% of the nutrients you need for performance are absorbed into your body at the cellular level. And that is important. Because the faster needed nutrients get to your cells the more you’ll be able to get out of your exercise and training regimen.

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My company is asking if I know anyone that I know might
be interested in the following race to join as a team (running
individually).

date: saturday, may 10, 2008 - mother’s day weekend
time: registration 7:15 a.m. | race start 8:30 a.m.
location: Cheesman Park, Denver, CO

Parent Pathways asked if we wanted to register a team…I
think it’s a FABULOUS idea and I will probably be running in it, but I
wanted to see who else was interested. It would cost $25 per person and
include a T-shirt.

Parent Pathways is an organization built around helping teen mothers
finish school, get jobs, and become successful in life. Please see for
more information:

http://www.parentpathways.org/images/events/join_the_team.pdf
-Hans

Then let me know, EITHER WAY, if you’re interested or not.

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Here is something else that I have been compiling that would be good to post:

1. Krebs 2:40:32 Boston - 2001
2. McMillan 2:40:56 Tucson - 2005
3. Danielson 2:50:50 CIM - 2007
4. Kraus 2:51:30 San Diego - 2004
5. Paradis 2:52:18 The Colorado Marathon - 2008
6. Bakker 2:52:22 Portland - 2004
7. Zeitlow 2:54:47 Tucson - 2003
8. Boston 2:59:35 LA - 2008
9. Pool 3:01:39 Chicago - 2004
10. Dillard 3:03:51 Post-News Colorado Colfax Marathon Marathon - 2008
11. Provost 3:17:55 Tucson - 2005

I have PRs for other distances, but nothing as complete as this. I am also planning on compiling the results of everything that I have sometime in June. That should give us a good profile to look at before the HTC.
-Justin

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Anyone interested in a team for the Platte River Half Marathon Relay (5m/5m/5k) on April 6th? Justin’s planning to run the full 13.1. That’s just as well as we don’t want him to try to back out at the last minute and decide he wants to run leg 3 instead of leg 2 of the relay.

I’m in for any leg, but assume I’d run the 5k as the token slow guy…
-Gary

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Richard hit it up big this weekend out in Moab for the Canyonlands 1/2
marathon. After getting out quick, 36:20 10k (5:50s - old PR 37:15), he
backed off a little ant hit 10m at 1:00:34(6:03 - another PR 1:01:27),
he finished with a 19:23 last 5k (6:14 - not a PR) for a final time of
1:19:57. That is a PR of over a minute for the Dime. That was also
good enough for the gold in the master’s age group, 22nd overall. Very
well done Richard, you just keep getting faster.

1/150 M40-44 RICHARD PARADIS M DENVER CO 80203 00:06:06
01:19:57 22 01:19:58 22/2899

-Justin

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Somewhere between 6.8k ~ 7.2K ya just never can tell with this one. Gary
and Clint showed up for this one. Gary reported going out very slow
(7:00ish) and started hitting 6:20-6:30 miles - so nice work Gary. You’re
shaping up nicely for sub 40 at Bolder Boulder. Clint looks refreshed after
LA and has one month left for the big show out in Boston. The guys got a
little speed and a lot of endurance, you’re going to tear it up out there.

-Justin

Gary Provost
bib number:2632
age: 36
gender: M
location: HIGHLANDS RANCH, CO
overall place: 112 out of 3111
division place: 33 out of 482
gender place: 104 out of 1392
time: 28:54.7
pace: 6:39

Clint Boston
bib number: 3815
age: 40
gender: M
overall place: 39 out of 3111
division place: 6 out of 312
gender place: 37 out of 1392
time: 25:40.7
pace: 5:55

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