Running Tip of the Month!

Beat the heat!

Allow about two weeks to acclimate to the heat.  Once acclimated, make sure to take fluids along with you on any run over 90 minutes.  Make sure you take in enough sodium along the way.

Gill

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 Francesca and Gill
Owners of Charlottesville Running Company & Bad to the Bone Endurance Sports
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Charlottesville Fall Classic 10K Road Championship: A view from the Front!

Fall Classic Start
The Charlottesville Fall Classic 10K Road Championship attracts world caliber runners who come to compete for the over $2000 cash prize. Many runners from all over the world train and race in the United States.

This year, the field included male and female competitors from Kenya, Ethiopia and Russia- who swept the master’s race (Sergey Kaledin and Ilona Barvanova). All the Kenyan runners, who include Nicholas Kurgat (last year’s champions and course record holder) and Kirui Kipyegon, this year’s champion, are trained by Ben Kurgat, an UVA alumnus and former UVA runner. Ben also coaches the second and third female finishers, Hellen Jemutai and Divina Jepkogei. The third finisher in the men’s race (Abiyot Endale) and the women’s winner (Aziza Aliyu) are part of the Ethiopian team. This is the first race of this caliber in Charlottesville.

Driving the pace car provides a first hand view of the speed, tactics and grace of the front runners: what a treat! In Fall Classic tradition, the prerace was overcast with light rain. The air temperature was warm, in the high 60s-low 70s, something the Kenyan and Ethiopian runners were very happy about. Not so much for the russian competitors. Up front, much like last year., the kenyans and ethiopians took it out down Market Street - this year hitting the first mile about ten seconds slower than last year (4:40), as it was probably about 30 degrees warmer and much more humid. The lead women were right behind the lead men at this point. At the turn into Riverview Park ,the lead pack was 2 kenyans, 1 ethiopian and the russian masters runner (really inspiring!). Exiting the park, and just before the 4th mile, it was the 2 kenyans and ethiopian.

The pack hit the hill, from mile 4 to 4 and a half - where the race was broken open last year by the eventual winner ( Nicholas Kurgat of Kenya). This year, the ethiopian broke free and put about ten yards on the kenyans by the top, seemingly going for the win. But knowledge of the course must have helped, since defending champion Nicholas laid back on the hill and was able to reel in the ethiopian on the ensuing flat of Locust Ave., overtaking him by 5 miles and pulling away. Nicholas was soon to be followed by his team mate, who not only retook second but ended up overtaking first for a Kenyan 1,2 sweep.

A truly exciting race to watch unfold.

Apple Time, by Marty Roddy

Two favorite late summer and fall treats of mine are candy apples and fresh apple cider. A juicy fresh apple dipped in sweet sugary glaze and eaten on a stick is pure heaven. Chase it with ice cold cider. To recapture the fun and enjoy the benefits of the apples I added it to my regular veggie / fruit smoothie selection.
County Fair - Apple Smoothie
1/2 cup apple cider
1/2 cup rice or soy milk
1 Tbls. natural peanut butter ( almond or cashew butter OK)
1/2 tsp. vanilla
1 tsp Flax / Hemp oil
1 tbls Raw Honey
6- 8 ice cubes
1 medium apple
Blend all well in the blender, serve immediately.

Drink and enjoy the season.

The Pros and Cons of organic foods

Pros and Cons of organic foods
The organic-food business is booming: About 70 percent of Americans buy organic food occasionally.
Why? We want natural food that’s better for us and for the environment. But buying organic can cost you — as much as 50 percent more — so read on to know when it’s worth it.

What is organic food, anyway?
Organic food must adhere to specific standards regulated by the United States Department of Agriculture (USDA). Crops are generally grown without synthetic pesticides, artificial fertilizers, irradiation, or biotechnology. Animals on organic farms eat organically grown feed, aren’t confined 100 percent of the time (as they sometimes are on conventional farms), and are raised without antibiotics or synthetic growth hormones.

Is organic food better for me?
Organic foods have higher nutritional value than conventional food.
In the absence of pesticides and fertilizers, plants boost their production of the phytochemicals (vitamins and antioxidants) that strengthen their resistance to bugs and weeds.
Pesticides have been linked to everything from headaches to cancer to birth defects — but the levels in conventional food are safe for most healthy adults. Even low-level pesticide exposure, however, can be significantly more toxic for fetuses and children for pregnant women.

Is buying organic better for the environment?

Organic farming reduces pollutants in groundwater and creates richer soil that aids plant growth while reducing erosion. It also decreases pesticides that can end up in your drinking glass.
Organic farming uses 50 percent less energy than conventional farming methods.
When is it worth the splurge?
If you can afford it, buy local and organic. Farmers’ markets carry reasonably priced locally grown organic and conventional food; to find one in your area, go to localharvest.org.
If you can’t always afford organic, do spend the extra money when it comes to the “dirty dozen”: peaches, strawberries, nectarines, apples, spinach, celery, pears, sweet bell peppers, cherries, potatoes, lettuce, and imported grapes. These fragile fruits and vegetables often require more pesticides to fight off bugs compared to hardier produce, such as asparagus and broccoli. Download a list of produce ranked by pesticide contamination at foodnews.org

Running Tip of the Month - October 2009

Land-Lever-Lift!

Running is something the human body was designed for and wants to do. Good running technique is as simple as Land-Lever-Lift:

Land quietly in an athletic position with each footstrike under your hips.

Lever off the front of the lugs of your shoes.

Lift your knee (do not push off or pull back with the toes) to begin a new stride.

These techniques are used by the best runners in the world. As you work to improve your form, repeat the phrase to yourself, “Land, Lever, Lift. This will help your body remember the proper mechanics and you will become a more efficient, injury free runner.

What tips would you like to share? We want to hear from you!

Gill