Great Post Run Recovery Snacks

Refueling after a run is one of the most important things a runner can do. It’s important to replace what was lost on the run as quickly as possible, so that your body can immediately begin to repair itself. A good rule of thumb is to eat a 4:1 ratio of carbs to protein within 45 minutes of finishing a run. Most research says this ratio consumed shortly after a workout is optimal in speeding-up recovery and getting your tired, broken-down muscles the nourishment they need to rebuild and repair. Guess what meets these requirements? Chocolate!!!!! Woo-hoo!! Well, chocolate milk, actually.

Protein repairs exercise-induced muscle damage, reduces the response from the stress hormone cortisol and even helps speed glycogen replacement, says Jackie Dikos, a registered dietitian and competitive runner who competed in the 2008 U. S. Olympic marathon trials.

Low fat chocolate milk is one of the easiest ways to replace essential nutrients, and for many runners, is much easier to consume than actually trying to eat something. If chocolate milk is not your thing, there are other options.

 

There are plenty of pre-packaged sports recovery drinks which contain carbs and protein, but you can also try things such as a bagel with peanut butter, a baked potato with cheese, or the aptly named "Recovery Burrito" which is a whole wheat tortilla filled with peanut butter and drizzled with honey—a yummy way to put back what you’ve taken from your body.

Whatever you choose, just remember to consume something within 30-45 minutes from the end of your run for best results.

Unique Ideas to Help You Meet Your Fundraising Goal

There are many tried and true ideas when it comes to fundraising. By far one of the best ways is by writing personal letters to friends and business contacts. Never underestimate the power of using a personal letter to help you raise money! Sometimes, though, you may want to integrate some alternative methods into your fundraising. Not only can it help you reach a totally different audience, but it can also expand your social network as well as providing an energy boost to your campaign when you may need it the most. Following are some examples of ideas which you may want to consider:

• If you have a big college or pro football team near you, think about selling cheap Mardi Gras beads in the team colors during the tailgate parties. You can find the beads online at sites such as  www.emardigrasbeads.com for very little money, allowing you to make a good profit. You can either have a set price for the beads, or ask for donations. It allows you to spread the word about TNT while raising funds at the same time.
• Set up an EBay store and ask for donated items from friends and family. EBay’s easy- to-use seller interface allows you to customize your storefront so buyers will know that all proceeds are going to benefit Team In Training. You can even include a statement about why you are participating so that you can personalize the whole experience. Since you can sell almost anything on EBay, it gives you a lot of leeway when it comes to soliciting donated items and also allows you to reach a wide audience. Be sure to include the link to your fundraising page in case anyone wants to make a donation as well!
• Ask a local bakery to donate a box of cookies, muffins, or cupcakes, then take them to work and sell them for $2 each (additional donations accepted, of course!) If you hit up people at just the right time-especially around 9AM when everyone is getting coffee, or 3PM when we all need a little sugar to make it through the rest of the day, you can easily sell out in no time!

Great Fundraising Idea!

Here's a terrific way to expand your fundraising efforts, but you need to work quickly! For the next week only, http://www.restaurant.com/ will be selling $25 gift certificates for only $1!

If you purchase some of these certificates for $1, you can use them as raffle items or offer them to anyone who makes (for example) a $15 donation within a specified time period. The sale runs today through December 24th, so don't miss out!  The certificates do not expire, and you can search the http://www.restaurant.com/ site to find places close to you.

Don't miss out! These can be a great way to generate donations!

The People You Meet on the Way To the Finish Line

It may sound funny, but you really do meet people in the middle of a race, especially if you are doing a fairly long one. If you’ve never participated in a race before, you may wonder how anyone could possibly talk with all that running going on? Believe it or not, there is something about participating in a race that brings about a sense of community. You pass, and are passed by, the same people a few times and before you know it, you’re exchanging greetings, words of encouragement, or just assuring each other that you really will make it to the finish line!

Forget malls or airports-races are one of the best places to people watch. Not only will you see all ages, shapes, and sizes; but you’ll likely also encounter some distinct personalities as well. For example, there are the "professionals "who are just there to run well and make their best time ever. They’re not there to make friends, and don’t usually engage in chit-chat. You can usually spot these people before the race as they go through their complex pre-race routines while constantly checking their watches to make sure they complete every last move before race time.

You might also see a few "techies"—these runners love their gadgets and generally run with every piece of equipment available on the open market as well as a few things possibly smuggled in from other countries. They are stocked with hydration options and energy supplements in every imaginable form, and are wired for sound (and probably video as well). GPS, MP3, HRM,--if you can think of an abbreviation for it, they probably have it!

Along with these two types, there are various others including those runners who are just out to enjoy the day, the race, and the finish. So, next time you are participating in a race, or even just watching one, take time to enjoy the variety of people around you. You’ll be amazed at what you see and you just may meet some truly terrific people!

Team In Training members and volunteers braved the cold this past Saturday to participate in the Silent Mile. The Silent Mile was held in honor of those people who have lost their lives to blood cancers, and for those who have fought and won the battle against cancer. As always, it is a reminder of why we are all training--we are training for a cure. Go team!!

Why Run?

Some people run for fun, some for fitness, and some as a social activity. Others, like TNT participants, run to change the world. We do this by helping save lives-one mile at a time. Along the way, many of us discover things about ourselves that we would never have found otherwise.

Regardless of your running experience, completing a race through Team In Training brings a whole new perspective. Suddenly, it’s not all about you—you’re running for a reason, for a person, for a cure, and most importantly, for HOPE. Hope that tomorrow will see a breakthrough in treatments for those battling blood cancers, hope that everyone you know will get to see one more sunrise, and hope that your efforts will have helped make all these things possible.

When you begin thinking that way, things that previously may have seemed difficult are a little easier to imagine. Getting up at 6AM in the cold February darkness? Not a problem. Running through the rain/wind/mud/ sleet? Yes-you can do that too. Keep going beyond any distance you ever thought possible? Absolutely. All of these, and many other things you may have previously believed to be impossible, suddenly become attainable goals. This happens because of the support and encouragement of your coaches and mentors, but also because you soon realize you are part of something much bigger than just a race. You—yes, you—are creating hope.