Fathers Day – Beachfront Run

Hi All,
Please be advised that the Club will be closed this coming Sunday, 5th September, 2010 as we are holding a Fathers Day Beach front Run. Everyone is more than welcome and should meet at 6:15am on the corner of Fourth Ave & the Esplanade, Burleigh Heads. The run will commence 6:30 am.
There are Seating, BBQ & Boiling Water facilities at the start/finish, so BYO for Coffee & Breaky ..
Hope to see you there..

For further information or directions, please call Paul on 0407 755478.

Regards

Carol Dowell
Secretary
Gold Coast Runners Club

I’m training for a marathon. When do I need to eat during my long runs? And what should I eat during long runs?
Answer: When you run for under 90 minutes, most of your energy comes from stored muscle glycogen. If you’re running for longer than 90 minutes, the sugar in your blood and liver glycogen become more important because your stored muscle glycogen gets depleted. Fueling with carbs during your longer runs will prevent you from running out of energy and help boost your performance.
One way to get carbs on the run is through sports drinks. Solid foods can be tolerated, but they need to be small and easy to digest. There are numerous products on the market, such as energy gels, bars, and even sports jelly beans, designed for long-distance runners to eat on the run. Some runners prefer to eat pretzels or sugary candy such as gummy bears or candy corn. Start experimenting with different foods, gels, and bars on your long runs to see what you prefer.

So how much do you need to eat on the run? A basic rule of thumb is that you should be taking in about 100 calories after about an hour of running and then another 100 calories every 40-45 minutes after that. You may need more depending on your size and speed, so make sure you carry an extra one or two gels (or other food). If you feel hungry or low on energy, you can definitely consume calories “off-schedule”.

Sunday Club Calendar Update

Club Calendar – Sep 2010 to Feb 2011 – Printable PDF for download

The Club Calendar has been updated. If you have any suggestions for improvements, or you would like to offer suggestions, just let a Committee Member know and we can put it up for discussion.

Club Time Trial No.7 – 22 August 20010 – Printable PDF for download
The Time Trial No.7 held 22 August 2010 results have been posted.

Thanks.

Sovereign Island Gawk 29 Aug’10

Sovereign Island Gawk

Hi All,
Please be advised that the Club will be closed this coming Sunday, 29th August, 2010 as we are holding a Sovereign Island Gawk. Meet at 6:15am for a 6:30am Run.
Everyone is more than welcome and should meet just past LJ Hookers, outside Gordoni’s Cafe. There is ample parking out front and we’ll probably gather for Coffee & Breaky at Gordoni’s after.

Hope to see you there..

For further information or directions, please call Paul on (0407) 75-5478.

Saturday Valley Run

For those who are interested in a slightly longer distance, there will be a run on Saturday morning.
Where: 544 Tallebudgera Creek Road, Tallebudgera.
When: Saturday 28 Aug’10
Time: 5:30am
Distance: 19km
This is Judy Baldwin’s house, the run is out to the end of the Valley and back.
Parking will be on the street.

Hope to see you there.

Regards,
Garry Sayers.

This is a short 5 minute segment called Run Mechanics by Marc Baker of Go Faster Training, Inc.

Club Time Trial # 7 – 22 Aug’10 – 10km

Leaving from Clubrooms at Burleigh Knoll Conservation Park, Burleigh Waters – 6:30am
Time to check your progress again …..

This will be followed by the $ 5.00 GCRC Continental Breakfast.

The Garmin 310XT is the most powerful and feature-filled GPS sports watch on the market, and will provide serious triathletes, runners, and cyclists with all the data they and their coaches need to plan training sessions, and to store and analyze detailed training data.

•Waterproof.
•Full-featured run, bike, and swim modes – well-suited to triathletes.
•GPS accuracy and ease-of use.
•Wireless data transfer.
•Somewhat bulky.
•Suggested retail price: $349.99 or $399.99 with heart rate monitor
•Heart rate strap, foot pod and bike speed cadence sensor also available as separate accessories
•Unit size: 5.4 x 5.6 x 1.9 cm
•Display size: 3.3 x 2.0 cm at 160 x 100 pixels
•Weight: 72 g
•Battery: rechargeable lithium-ion, 20 hours of life with typical use
•Water resistant: up to depths of 50 meters
•Auto-pause, auto-lap
•Courses to compete against previous workouts
•No maps or GPS navigation capability, but data may be stored, mapped, and analyzed on Garmin Connect site.

Beachfront Run

Hi All,
Please be advised that the Club will be closed this coming Sunday, 15th August, 2010 as we are holding a Beachfront Run. Everyone is more than welcome and should meet at 6:15am on the corner of Fourth Ave & the Esplanade, Burleigh Heads. The run will commence 6:30 am.
There are Seating, BBQ & Boiling Water facilities at the start/finish, so BYO for Coffee & Breaky ..
Hope to see you there..

For further information or directions, please call Paul on 0407 755478.

Regards

Carol Dowell
Secretary
Gold Coast Runners Club

After running, especially a long run, you want to replenish energy as quickly as possible. Studies have shown that muscles are most receptive to rebuilding glycogen (stored glucose) stores within the first 30 minutes after exercise. If you eat soon after your workout, you can minimize muscle stiffness and soreness.
You’ll want to consume primarily carbs, but don’t ignore protein. A good rule of thumb for post-run food is a ratio of 1 gram of protein to 3 grams of carbs. Nutrition bars, such as Clif bars or Power bars, are healthy options. Other examples would be a bagel with peanut butter or a smoothie made with fruit and yogurt.

If you feel like you can’t stomach solid food immediately after a run, try drinking some chocolate milk. Chocolate milk provides plenty of protein, carbohydrates and B vitamins —- making it a great recovery drink. And cold chocolate milk tastes pretty refreshing after a run.