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Plans for Miles for Mom are moving along nicely. We've got some great items for our raffle lined up, and the auction to shave my head will open 3/25. Of course there's also the minor technicality of getting my lazy ass in shape to ride for 5+ hours.
Most importantly, we've created an online site so that you can make a donation with a credit card.
According to the new NYRR requirements to qualify for guaranteed entry in the 2009 ING New York City Marathon 2009, members "must volunteer for one (1) NYRR race in 2008 (registration for volunteers begins in mid-March 2008)."
If you have to do it are you really a volunteer? To me this is all pretty ugly and I'm silently screaming, but i suppose it's all the same difference. Maybe a friend and i can go out and be alone together and have some jumbo shrimp
vol·un·teer 
[vol-uhn-teer]
verb (used without object)
| 9. | to offer oneself for some service or undertaking. |
| 10. | to enter service or enlist as a volunteer. |
Clearly Scrabulous is the main reason why 99% of the earth's population is on facebook. Presumably that should be enough, but if you need more incentive to join, consider joining the City Coach group. We're going to phase out our existing message board and use the facebook group for discussions and classifieds. See you there.
Good to see our friends Lesley
Higgins and Kwok-Ming Cheng profiled in Metro Sports Magazine magazine.
With the season approaching, many of our athletes are doing longer workouts and doubles on a regular basis. Quite often I find that folks get through the hard workout just fine, but the subsequent one suffers. That's where recovery nutrition comes in. There are two things to consider:
1. Fluid replacement. Weigh yourself before and after the workout, and drink 16 ounces of water for every pound lost.
2. Glycogen restoration. Consuming carbs and protein in a 4:1 ratio within the 2-hour window after exercise is ideal for recovery. (While many people point to the role of protein in helping repair muscles, in this case it's most important because it increases your insulin response which results in greater glycogen storage.) Depending on your size and the duration and intensity of the workout, you'll probably need 100-200 grams of carbohydrate. If in doubt, consume less rather than more protein to complement the carbs.
Perhaps now you're convinced of the value of recovery nutrition but not sure how to make it happen. There are a few options. Endurox R4 has the aforementioned 4:1 carb-protein ratio, as well as a few more micronutrients than you really need. Significantly, it also tastes much like I imagine the "water" in the Gowanus Canal does. PowerBar also makes a good drink that is far more palatable. It's also quite possible to make your own magic potion for far less than the cost of the commercially available ones. Chocolate milk is a favorite for a lot of athletes.
As you might imagine, I'm not a subscriber to Glamour Magazine. In fact, I don't know much about Glamour, aside from the fact that George Costanza treated his body like an amusement park to it. Thankfully, they do support athletics by sponsoring the annual Stiletto Race. Slap on a pair of 3.5" heels and sprint for all you're worth and you can win a $15,000 shopping spree ladies.
Clearly, the Stiletto Race has taken its place next to other classics such as the Beer Mile, the Wife Carrying Race and the Backwards Mile. Now if we can just get CCRM to create the Backwards Stiletto Wife Carrying Beer Mile!
Thanks to the swift work of the Race Director and Timer, Haily Bond has been disqualified from the Mardi Gras Half Marathon. She is no
longer listed in the results and Blair has moved up to 3rd in her AG. As our loyal readers know, Ms Bond was originally credited with a 3:15, but upon further inspection, it became clear that she didn't run the whole course. If you're wondering why she would not only cut the course, but also mug for the cameras in the finish line photos, we've found the answer - she's an actress.
Here's her profile.
We gave our boy Kevin Starkes a short break from his training for the Boston Marathon so that he could design the logo for the Miles for Mom indoor century. His nifty work is displayed here.
In the meantime, the riders are hard at work, and I'm doing my best to grow out my hair so that the highest bidder can shave it all off on April 5. We've also made arrangements with two local salons - Medusa and Slope Suds, who are offering complimentary cuts and stylings to anyone who donates their 10" ponytail.
Registration for the '08 edition opens tomorrow at noon. This year it's a lottery process, so you don't need to go crazy on the refresh button. There are also automatic qualifying times. Plus, if all else fails, we're sure to have entries available as prizes at our RUN NYC training runs. It's a great course through Central Park, through Times Square and down the West Side Highway, with lots of world class runners and top locals including our friend Worku Beyi, so come on out.
Good News/Bad News
The bad news is that it dawned on me that i need to get my lazy ass into shape so that i can cover the 100-miles before everyone else heads to the afterparty. Yesterday I rounded up Shane, NSQ, and Killer, as well as guest star Louie Figs for a 62-mile ride at the studio. We managed to hold a respectable 20 mph average, and more importantly got the opportunity to work on our drafting and teamwork, which I suspect will be particularly important on the day of the event. Hopefully we'll get the other four riders in to work together this weekend.
In the meantime, please check our website for more info, or our donation page if you can help.
Posted at 11:43 AM in Coach's Comments, Miles For Mom | Permalink | Comments (0) | TrackBack (0)