We'd like to welcome our newest Renegades, Paul Jeffrey and George Mallay. If you haven't had a chance to meet Paul or George, be sure to introduce yourselves the next time you see them out. We're also happy to welcome Alysha Allen back to the Renegades; we hope to see her out on Mondays and Saturdays as her work schedule allows.
Around the Bay 2016 is now in the books and we had great performances by all the Renegades participating. 'Iron Terry' (a day after his birthday and now in a new age category), Sig Carletti, Mark Nowakowski, Coach Scott and our Renegade friend Lance Allin all had strong performances in the 30k event. Congrats also go out to our 15k relay teams, Ellan Dickieson and Nadine Jeffrey as well as Heather Manser-Perron and yours truly. Awesome job everyone. Here are some pics of the pre-race dinner and after the event. Sorry Terry....somehow we missed you.
As Renegades, we all enjoy training and racing, but as well would like to give back to the community by supporting worthwhile events. Two are coming up soon and we're in need of some volunteers to help out. On Saturday, April 16th, Ironworks will be holding it's annual Fitness Challenge to benefit Pathways Centre for Children. This originally started out as a bench press event, but last year was expanded to include an indoor obstacle course coordinated by Marg Stewart and a 3K run organized by us. We're in need of 5-6 people to act as course marshals and help out with timing. The event will be held at 10:30 so most people could bring a change of clothes and fit this in right after their Saturday run. Overall, we're looking about a one hour time commitment. Please send us an email, FB post or let us know at one of the runs if you can help out.
It's a little further away, but we're also going to be organizing the 5k Fun Run that's part of Noelle's Gift of Fitness on Saturday, May 28th. Again we're looking for course marshals and set-up / take down help from about noon until 3 pm. We'll send out more reminders as we get closer but please mark the date on your calendars!
Thanks to Rick and Kirsten for your suggestions for Coaches Corner topics. This month and next, we're going to be tackling nutrition. The best intro to this topic was expressed really well in Pete Magill's book, Building Your Running Body. "The world is rife with debates. The Rolling Stones vs The Beatles, Ginger vs Mary Ann. And of course, the low carb vs high carb diet debate among runners". It's a pretty light hearted view of the topic but also very accurate. I'll be giving some introductory comments here, and Scott will dig deeper into the subject next month. Before we start, we like to say that this is an extremely complicated subject, the approach you take toward nutrition is very individual and what works for one person may not work for someone else, and lastly, we are not experts on this topic. We're presenting information from what we consider reliable sources that we've studied.
As most of you know, foods can be broken down into three major categories: carbohydrate, fat and protein. Your body metabolizes all of these, in various ratios, to produce energy to fuel your exercising muscles. Although you can metabolize protein, it's very minor component and for practical purposes we'll ignore it. Your body stores carbohydrates as glycogen, and has a fixed amount of this stored primarily in your muscles, and to a lesser extent in your liver. It depends on how intensely you exercise, but in very general terms, you likely have enough glycogen to fuel your body for somewhere between one and three hours. This can be supplemented by ingesting gels, and this will stretch out the amount of time you can exercise. On the other hand, everyone has virtually unlimited stores of fat, which can fuel your body for extended periods of time. Not surprisingly, if you eat a diet rich in carbohydrates, your body learns to store and produce energy from them, while the same is true of fats. Since you have unlimited stores of fat, the answer should be easy. If you run shorter distance / higher intensity events like 5/10k, carbohydrates are the food of choice. For longer events such as the marathon/ultramarathon, fat starts to play an increasingly important role.
But like anything in life, it's not that simple. There are many people challenging this wisdom, proposing that high carb diets can create other problems, and suggesting that higher fat low carb diets are the way to go. For more on this discussion, be sure to read next month's blog where Scott will dig into this subject in greater detail.