Group Run
Last year we had a fine time at a New Year's Eve run. Let's repeat the event and start a new tradition! After Peace Valley Park last year, its Upper Bucks. We'll meet at Pfaff Elementary (1600 Sleepy Hollow Rd., Quakertown) at 10:30, run or bike a variety of routes and repair to the Spinnerstown Hotel for an early start on ringing in the New Year. Given that the world is ending in 2012, you may as well have a strong finish to 2011.
Going Paleo
Last week's newsletter mentioned the "paleo diet" where you eat meats, vegetables, nuts and seeds while avoiding grain agricultural products. The idea is to eat like our paleolithic pre-agricultural ancestors. Kelly Rickert shared the following observations about her experience with getting back to her roots, "Funny you should mention the Paleo diet in your last newsletter. I find it is more of a lifestyle change than a diet. For the most part it is a very sound way of eating. High protein, moderate veggies, lower on the fruits. It talks about the different types of fats and the ones that are best are high in omega 3 which research has already proved is good for your heart health. Getting rid of the butter and cooking with things such as olive oil and coconut oil as a substitute. Nuts such as almonds and seeds such as sunflower, pumpkin seeds etc are good as well. The best way I can describe it is a cross between the Atkins and gluten free diet. It is a low glycemic lifestyle which is great for those with diabetes. No processed, no whites (flour, bread, pasta), and no processed sugars. Also, no corn, peas, beans as well. Some people will also say that no cows milk products. I do more of a modified version of this because it needs to be a sustainable lifestyle for me. So I have morphed it a little based on the diet as well as my knowledge of diet and nutrition from being a nurse. I agree with about 90% of what they teach for Paleo. It is a way of teaching the body not to run on carbs but to use fat stores instead. Things like sugar and breads and pastas cause spikes in insulin production in the body and can cause those highs and lows in energy levels as well as spikes in blood sugar. I was introduced to it when I started to crossfit in addition to my running. I find that I do have more energy during the day and not as many peaks and valleys as I did with the way I was eating before. I have lost the additional 15 lbs that I needed to and have seen some tremendous drops in my running times with the addition of this diet and the crossfit. I do a more modified version of this that is sustainable for my lifestyle. I have taken what I have learned from Paleo as well as my own knowledge of nutrition from being a nurse and combined it. I would say that I eat Paleo about 80-90% of the time. Moderation is the best thing you can ever do for your body. I have a book about it if you want to borrow it. There is a lot of info out there on the internet as well. It is a very interesting way of thinking of diet."
Old Farts Update
The good news - we old runners use oxygen as efficiently as our younger peers. The bad news - we're less flexible and more prone to injury. And, despite our high efficiency, we still get slower no matter how well we process oxygen. At least slow and moving beats "sedimentary". http://well.blogs.nytimes.com/2011/12/21/for-older-runners-good-news-and-bad/?ref=science
Club Races
A bit of a break until Pretzel City Sports tortures us with the Chilly Cheeks and Ugly Mudder in quick succession.
Jan 15: Chilly Cheeks 7.2M Trail, Reading PA
Feb 26: Ugly Mudder 7M Trail, Reading PA
Mar 3: Rotary Run for Youth 4M/10M, Quakertown PA
Mar 15: Hooligan Hustle 5K, Reading PA
May 2: Cinco de Mayo 5K, Quakertown PA
Website
Visit the club website, www.buxmontrunning.com and check out the "Athlete Profile" page featuring short self-written bios of club members. That I'm on there proves you don't have to be a good athlete to be on the page! Send yours to either me or Tom Daugherty. Tom actually does the work in his function as webmeister.
Race Results
One of the rare weekends with no race results.
Race Calendar (Club Races in Bold)
January
1: Cham-Pain 5K, Tyler State Park, www.bcrr.info
1: Hamilton Hangover 5M/1M, Hamilton NJ, paljac80@msn.com
1: Resolution Run 5K, Hillsborough NJ, www.resolutionrun.org
1: SRA New year's day Run, 5K/0.5M/0.25M. Swarthmore PA, www.swarthmorerecreation.org
8: Predict Your Time 5.3M, Tyler State Park, www.bcrr.info
8: Shiver By The River 10K/5K. Reading PA, www.pagodapacers.com
14: Fire & Ice Cyclecross, Danville PA, www.meatybeaty.com
15: Chilly Cheeks 7.2M Trail, Reading PA, www.pretzelcitysports.com
15: Polar Bear 8M, Tyler State Park, www.bcrr.info
21: Polar Bear Trail Run/Hike 5K, Lancaster PA, www.lancastersierraclub.com
22: Honest Abe 4.6M, Tyler State Park, www.bcrr.info
29: Terrible Tyler 15K, Tyler State Park, www.bcrr.info
February
5: Pick Your Way 5K, Tyler State Park, www.bcrr.info
5: Super Bowl 10K, Allentown PA, www.lvrr.org
11: PA Snowshoe Championships 5K/10K, Drums PA, www.snowshoeracing.com
12: Squirrelly Tail Trail Run Half Marathon, Lewisberry PA, www.squirrellytailtwailwun.webs.com
12: Eenie-Meanie-Minie-Moe Half Marathon, Tyler State Park, www.bcrr.info
12: Shiver By The River 10K/5K. Reading PA, www.pagodapacers.com
19: Staggered Start 4.6M, Tyler State Park, www.bcrr.info
26: Ugly Mudder 7M Trail, Reading PA, www.pretzelcitysports.com
March
3: Rotary Run for Youth 10M/4M, Quakertown PA, www.quakertownrotary.org
11: Shiver By The River 10K/5K. Reading PA, www.pagodapacers.com
15: Hooligan Hustle 5K, Reading PA, www.pretzelcitysports.com
18: St. Patty's Scramble 6K/15K Trail, Leesport PA, www.trimaxenfurancesports.com
24: NJ Ultrafest 100M/100K/50M/50K/Marathon, Long Valley NJ, http://njtrailseries.com/
25: Caesar Rodney Half Marathon, Wilmington DE, www.lin-mark.com
25: CB YMCA Family 5K, Doyelstown PA, www.bucks5kseries.com
31: Tyler Arboretum 10K Trail, Media PA, http://tylertrailrun.com
31: Garden Spot Marathon/Half Marathon, New Holland PA, www.pretzelcitysports.com
31: Kutztown Fool's Run 5K/10M, Kutztown PA, www.pretzelcitysports.com
April
7: Mt. Penn Mudfest 15K Trail, Reading PA, www.pagodapacers.com
7: Movie madness Half-Marathon, Mt. Wolf PA, www.usroadrunning.com
14: Trot For Trykes 10K/5K, Coplay PA, www.pretzelcitysports.com
15: Bucks County Half Marathon, Newtown PA, http://www.buckscountymarathon.com
15: Hatfield 5 & Dime, 5M/10M, Hatfield PA, www.actsportsmanagement.com
15: RACC Run 5K/0.5M, reading PA, www.pretzelcitysports.com
21: Pheasant 5K, Slatington PA, lg13667@gmail.com
22: Stateliner Classic 5K, Phillipsburg NJ. springclassic@hotmail.com
22: Rutgers Unite Half Marathon, Piscataway NJ http://cgiracing.com
22: Purple Pinkie 5K, Center Valley PA, www.rotarydistrict7430.org
22: New Hope-Solebury 5K, New Hope PA, www.bucks5kseries.com
28: Seneca 7 (7P, 77.77M relay) Geneva NY, http://www.Seneca7.com
29: Beat Beethoven 10K/5K, Reading PA, www.pretzelcitysports.com
29: Bridge Valley 5K, Furlong PA, www.bucks5kseries.com
29: Gettysburg North-South Marathon, Gettysburg PA, www.gettysburgnorthsouthmarathon.com
29: Lehigh Valley Half Marathon/5K, Allentown PA, http://stlukeshalfmarathon.com
May
2: Cinco de Mayo 5K, Quakertown PA, www.ubymca.org
6: Sertoma 5K, Doylestown PA, www.bucks5kseries.com
6: Broad Street Run 10M, Philadelphia PA, www.broadstreetrun.com
12: Rerun Broad Street 5M, Lansdale PA, www.pretzelcitysports.com
12: Goruck Challenge 22M Team Adventure, Philadelphia PA, www.goruckchallenge.com
12: SCU Quad County Metric Bike, 50K-100M, Green Lane PA, www.suburbancyclists.org
20: Bob Potts Marathon, York PA, www.bobpottsrun.com
26: Doylestown 5K, Doylestown PA, www.bucks5kseries.com
26: ODDyssey Half Marathon, Philadelphia PA, www.oddysseyhalfmarathon.com
June
3: Run the Gates 5M/1M, Levittown PA, www.runthegates.org
3: Black Bear Sprint/Olympic Tri, Lehighton PA, www.cgiracing.com
3: Panther Pounce 5K/1M, Pocono Pines PA, www.pantherpounce.webs.com
9: Hanover Township Women'sO nly 5K, Northampton PA, www.hanovercommunitycenter.com
9: Original Mud Run 10K, newtown Square PA, www.mudrunmsphilly.com
9: Chalfont Challenge 5K, Chalfont PA, www.bucks5kseries.com
16: Roll & Stroll 40M/62M Bike, Souderton PA, www.indcreek.org
Keep me posted on favorite races and your race results.
Bill
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