Tuesday, February 28, 2017

Who Was Sue Krenn???

Who Was Sue Krenn???
By: Victoria Barana
Photos: San Diego Track Club News, August 1984

It has been a long time since Sue Krenn ran among us, but we wanted you all to feel inspired by her memory this coming Saturday, March 4th.  

March 4th, 2017 @ 7am
$10 run cost(Free for SDTC RnR program members)

According to those who knew her, Sue was not only an amazing runner, but also a generous, kind, and adventurous woman who was deeply passionate about her friends, the running community, and traveling the world. 

Sue became a runner relatively late in life and running fast definitely did not come easy for her. As a young woman, Sue was a rower. When Sue began running, she still had the physique of a strong rower (read: not the physique of an elite runner!). 
Despite being rather slow, when Sue started running, she was determined to train with the faster runners. During group workouts, Sue would start with the faster runners, only to soon be left behind. Undeterred, she would line up with the faster runners again the following week. Sue was incredibly disciplined about her training and she gradually became a fast runner herself. It was not long before Sue began winning local races. 

Sue ran marathons in San Francisco (1978), Boston (1979), Seoul (1982), Vancouver (1982), and Venezuela (1984). She finished all of these marathons, except the one in Venezuela, in less than 3 hours. For a time, Sue was the US women’s national record holder at the 50K distance. In 1979, Sue ranked 7th among all US female marathoners.

Sue’s marathon PR was 2:38:50, good for third place among all the women in the 1979 Boston Marathon!! (For a little perspective, Joan Benoit won that race, setting a new American Record in 2:35:15.)
Sue was an enthusiastic supporter of her running community. She was a member of the San Diego Track Club and was the race director for SDTC’s 15K race, which has since been renamed in her memory. The motto of the race, No Wussies, comes from something Sue used to say to someone being negative about the conditions of a workout, be it because of fatigue or the weather (i.e. too much wind or rain); Sue would say “come on, don’t be a wussie!”

Sue also loved to travel. She was a Spanish teacher and went to South America to teach. In 1984 she competed in the Venezuela Marathon and placed third among the women. A few days after running in that marathon, she went scuba diving off Bonaire Island in the Dutch Antilles north of Venezuela. Sue died during the dive, at the age of 34.

This coming Saturday, when you are running along in Sue’s memory, we hope you will feel inspired by the San Diego legend Sue Krenn!

Tuesday, February 21, 2017

Fitness Tip: Nutrition & Recovery

Toya's Tips!


Please bring 2 bottles to all workouts. One filled with plain water to use during the workout and the other filled with your carbohydrate/protein recovery mix. The recovery bottle must be consumed immediately after the workout while you are stretching and driving home.  The drink must consist of carbs and protein. Here is a list of carb/protein mixes to choose from: http://runnerclick.com/best-recovery-drinks-for-runners-reviewed/

Pre-Workout Guide
Eat healthily during the day to avoid any intestinal upset that might impede your training plans. Also eat often and enough that you're adequately fueled for your session to avoid the 'I'm too hungry' excuse.
  • Never skip breakfast. Eat at least 500 calories for your morning meal. For example, quickly throw together a fruit smoothie made with yogurt, fruit and juice. Or try cereal topped with nuts, skimmed milk and a piece of fruit.  
  • Make lunch your main meal of the day. Focus on a big salad, high-quality protein, such as fish, tofu, lean beef, chicken or bread with cooked grain, along with fresh fruit.
  • Always eat a mid-afternoon snack. Around three hours before your run, eat a light snack of fruit or an energy bar together with half a pint of water. Then 60-90 minutes before the workout follow guidelines below:
Timing: 60-90 minutes pre-workout, have a solid, balanced meal containing...
Protein = 0.25g per pound of your target body weight.
Carbs= 0.25g per pound of your target body weight.
Adding fat at this point is fine; use your discretion as long as it fits into your macronutrient goals.

Post Workout Guide
During a workout, your body breaks down muscle glycogen as well as muscle protein structures. Therefore, following exercise, your body needs to replenish its energy stores and repair muscle tissue to allow for new growth. In order to do this, you'll need to consume enough carbs to promote substantial insulin release.. As a general rule of thumb, you'll want to consume about 0.8 grams of carbohydrate per 2.2 pounds of body weight within 30 to 60 minutes after your workout. Any longer and you may miss your "window of opportunity" (the time period in which your muscles will benefit most from nutrition). You'll also want to take in about one-third or one-half that ratio in protein or about 0.2 to 0.4 grams per 2.2 pounds of body weight. Consume this drink on your way home from the workout. Eat a well-balanced meal once you are hone.
Within 30 minutes post-workout, have either a liquid or solid meal containing...
Protein = 0.2 to 0.4 grams per 2.2 pounds of body weight.
Carbs= 0.8 grams of carbohydrate per 2.2 pounds of body weight.
Amount of fat here doesn't matter as long as your daily target is hit.

For any questions or more information please contact Coach Toya Reavis at 858-220-0151 or treavis@ymail.com  Website: http://treavisfitness.com/

Friday, February 17, 2017

Fitness Tip: Running Socks

Toya's Tuesday Tips!

Picking proper running socks is almost as important as choosing the right running shoes!

Wearing the wrong socks can ruin a run or a race due to blisters. The cure is wearing the proper technical running sock. Technical running socks are designed for running. They will keep your feet mostly dry and comfortable; add a bit of support, give rear foot padding and even a touch of cushioning.
While running, you generate plenty of heat and sweat and generic cotton socks absorb that moisture and retain it against your feet. Inevitably, this results in heavy, soggy socks which is the perfect breeding ground for blisters and bacteria.
Instead, you need technical running socks made out of synthetic fibers that wick moisture away from the foot to keep it relatively dry. Wicking is a term which means the socks move moisture away from your feet to the outside of the shoe where it evaporates. This keeps your feet dry and eliminating the friction that causes blisters. Good technical running socks are made from synthetic fibers such as acrylic, nylon or polyester or a blend of natural fibers (wool and cotton) and synthetics.
There are plenty of different types and brands to choose from, but the most important aspect of buying the right running sock is fit. If the socks are too big, they will bunch in your shoes. Too small and your toes will get squished. If the socks fit loosely, your heels will slip. The socks should also fit your shoes well. If your shoes are a little narrow, you don't want to buy an especially thick pair of socks that will take up more room. Conversely, if your shoes are slightly on the wide side, a thick pair of socks can take up extra room and provide a better all-around fit.
Milestone Running, Movin Shoes, and Road Runner Sports have a variety of technical socks to choose from.

For any questions or more information please contact Coach Toya Reavis at 858-220-0151 or treavis@ymail.com  Website: http://treavisfitness.com/

Wednesday, February 15, 2017

Fitness Tip: Long Run Prep

Toya's Tips!

Treat each Friday like the day before race day – Get used to a routine before your long run. This will prepare you for the night before the marathon!!
  • Little or no fiber for the Friday night dinner
  • Hydrate with plain water and an electrolyte drink (such as Vitalyte) throughout the day
  • Eat fruits, vegetables, good protein and carbohydrates throughout the day
  • Go to bed early
  • Lay clothing out
  • Prepare recovery drink and recovery nutrition on Friday night
For any questions or more information please contact Coach Toya Reavis at 858-220-0151 or treavis@ymail.com  Website: http://treavisfitness.com/

Friday, February 10, 2017

Track Etiquette

Track Safety and Etiquette Tips:
Check out these great track safety and etiquette tips for both experiences and new runners! See you on the track next Tuesday!!!

  • Do make sure you look both ways before you cross over to the field upon arrival or departure. Listen carefully. If someone yells "Track!" it means a fast runner is approaching in Lane 1 or 2 and someone is blocking it.
  • Do respect others' paces. When we have large groups, such as during our marathon training season, the following designations exist:
    • Lanes 1-3 are reserved for the fastest runners. Never stand in these lanes.
    • Lanes 4-6 are for intermediate, or midpack, runners.
    • Lanes 7-9 are for beginner or back-of-the-pack runners.
  • Do warmups running clockwise; the workouts running counter clockwise.
  • Do leave your iPod at home.
  • Do pay attention to runners around you when you are starting and stopping.

**REMEMBER! Your Safety is IMPORTANT!!**

Monday, February 6, 2017

Fitness Tip: Dynamic Warm-Ups

Fitness Tip: Importance of Dynamic Warm Ups

By: Panos Papaconstantinou

Have you ever wondered why we do a few easy loops around the track or jog for a few minutes on Saturday? Warming up the body is achieved by elevating the core body temperature to a point where heart rate is elevated and perspiration begins.  This perhaps is the single best thing you can do to prevent injuries that  result from a high intensity workout, (e.g lactic threshold or starting off right away running "fast", the "fast" depending on the individual).  When experienced runners run on their own in lieu of a formal warm-up, they start off "slow" , warming up first, then gradually speed up reaching their regular pace.

Doing the two loops / jog would be sufficient to warm-up the body. Performing additional dynamic exercises after the loops can further warm-up and loosen up the specific muscles and joints used in running thus reducing the risk of injuries and also help achieve better performance during the workout. Perhaps you may have seen professional runners having their own elaborate warm-up routines before races.

Make sure you are on time on Tuesdays and Saturdays, so you don't miss the warm-up. If you so happen to be late on Tuesday, do two loops on the turf around the football field on your own before joining the workout, or if  falling behind on Saturday, go slower for about 10 minutes and gradually increase your pace.