Summer Scurry 2013

Scurry Tip #11: Protect Your Immune System

Frequent intense exercise can cause decreases in immune response and increased susceptibility to infection particularly upper respiratory infection.

3 nutritional strategies:

 Maintain adequate carbohydrate and protein intakes

 Prevent dehydration

 Prevent vitamin and mineral deficiency

Nutrition tip by Christine Vairetta

Scurry Tip #10: Barefoot Running

Add some barefoot running into your training diet. Barefoot running is all the buzz in the fitness industry. There is a lot of debate out there if running shoes actually hinder us runners…which I tend to agree with. Vibram Five Finger Shoes are a great way to get the barefoot feel with some type of protection to the environment. Check out their website http://www.vibramfivefingers.com/

Training tip by Joel Woods

Scurry Tip #9: Recovery

Recovery time after an intense workout is 15 min. If you don’t eat within 15 min of exercise, you extend the recovery process by 24 hrs.

Immediate post- exercise feeding of carbohydrate or protein has beneficial effects on muscle glycogen replenishment and muscle protein synthesis.

A combination of carbohydrate and protein works best! Some examples include: peanut butter with crackers, toast, or banana; yogurt; turkey sandwich; tuna with crackers; protein bar; cottage cheese with fruit.

Nutrition tip by Christine Vairetta

Scurry Tip #8: Form and Drills

a. Running is something you will get better at with practice. However, focusing on form as you run will help you be more efficient and improve faster. Try ditching the headphones a couple of times a week and think about your form. Are your arms swinging front and back or are they crossing over your chest? Are you leading with your knee and lifting your foot or are you just swinging your leg through? Are you bouncing up and down more than you are moving forward? You can add drills one or two times a week to help strengthen and recruit the right muscle groups. Some of my favorites are: High Knees, Butt Kicks, Skipping, Side slide, Karaoke, backward running and striders.


Training tip by Rick Slawinski

Scurry Tip #7: Lateral Stability Training

Lateral Stability Training (LST) is a fancy name for strengthening the sides of your feet, hip and trunk. Stand on one leg in front of a mirror…seriously…just do it. Keep you hips even and square. See how long you can hold that stance (with your other leg slightly bent and behind you) with a keen eye on keeping those hips even. Feel the burn in our outer hip…nice!


Training tip by Joel Woods

Scurry Tip #6: Fluids

Replace fluids early and often during and after exercise, particularly in hot environments.

o Drink 16-20oz of fluid 1 hr before exercise to increase speed, stamina, and concentration
o For every hour of exercise, you should drink at least 20oz of fluid as soon as possible after exercise.
o Drink from a cup because larger gulps are emptied from gut into muscles much faster
o An adequate amount of fluid in the body is required to burn fat

Nutrition tip by Christine Vairetta

Scurry Tip #5: Lunge it up!

Work on Lower Body strength with some isometric lunge holds. Get into a perfect lunge position and hold at as long as you can with NO cheating. Time yourself one time per leg and see if you notice a difference. Try 3 attempts per leg.


Training tip by Joel Woods

Scurry Tip #4: Training Program

When preparing for a race, a training program is an invaluable guide. A training program is a weekly itinerary of workouts designed to effectively train your mind and body so you are prepared come race. A good training program should be at least 8 weeks long, although a 12 to 16 week program is recommended for most people, especially beginners. Free training programs of high quality are available for beginner, intermediate or advanced runners through the website www.halhigdon.com


Training tip by Michelle DiGeronimo

Scurry Tip #3: 400 Workouts

During your training try adding a few 400 repeat workouts up at your local high school track. Time yourself sprinting one time around the track and then rest for 3 times the amount you clocked yourself at. Do 4 – 6 reps.

Training tip by Joel Woods

Scurry Tip #2: Nutrition

Eat low glycemic index foods 2-3 hours before your workout to maximize performance.

 

• Sample pre- workout/ race meals: oatmeal, ½ cup skim milk, and 1 slice whole wheat toast; 2 slices toast with peanut butter; granola bar or sports bar; homemade fruit smoothie with fruit and milk or yogurt. Remember that tolerance of pre-workout/ race meals are very individualized and vary among each athlete. Always practice your pre-workout/ race meals to determine timing your tolerance for pre- workout/ race foods.
• Some of the above sample meals also include protein. Protein helps to build and repair muscle tissue. Protein before exercise may also decrease muscle soreness.
• It is recommended to choose low fat, low fiber foods prior to your event for optimal digestion. If you are still having issues with digestion, try a sports drink , bar, or gel.

 

Nutrition tip by Christine Vairetta

Scurry Tip #1: Goal Setting.

Make sure your goals for the Summer Scurry are S.M.A.R.T. goals. Your goals should be Specific, Measurable, Attainable, Realistic, and Time Bound. Be as specific as you can, Instead of saying you want to finish a 5K, say you will finish the 5K at the Summer Scurry on August 14th, 2010. This is very specific and measurable (we’d love to see your name on the finish list). It is a very attainable and realistic goal, especially with proper preparation these next few months leading up to the race. Finally it is time bound, August 14, 2010. You can add more specifics, like finishing without walking or finishing under a certain time.

Training tip by Rick Slawinski

Online Registration Now Available!

Go to www.summerscurry.org for more information and to register!

Innovative chemotherapy delivery system comes to town

A cancer treatment for PMP is now available in Cleveland. Read the article in today's Plain Dealer.

Save the Date: Summer Scurry is Aug. 14, 2010

Please join us for the 2nd Annual Summer Scurry to raise money for cancer research. The event, held in Independence Ohio features a 10K Race, a 5K Walk/Run and a 1 Mile Kids & Family Fun Run.

The Summer Scurry course also incorporates the hallmarks of summer fun:

• Sprinklers
• Water toys
• Icee pops
• Slip n' slide finish line
• And much more!

Schedule of Events:

10K Race - 8:30 a.m.

5K Walk/Run - 8:30 a.m.

1 Mile Kids & Family Fun Run - 9:30 a.m.

After you scurry through the race enjoy family activities & entertainment, par-take in some summer treats, win prizes and more!
 


Registration will soon be available at www.pmpcure.org. In the meantime you can email lisa@indexc.com to register or get more information.
 
Please check back with the blog soon to find nutrition, fitness and training tips that will get you ready to scurry!

Thank you for joining us for the 1st ANNUAL Summer Scurry!!

We hope you and your families enjoyed yourself. Being a first time event, we were astonished with over 500 participants!! With that, we more than welcome your feedback (positive and any ideas on areas of improvement). Feel free to send those thoughts to lisa@indexc.com.
For anyone that didnt receive the email on timing info, visit www.champracing.org/results for your specific times.

Thank you again for all of your support of the PMP Research Foundation. Have a wonderful week!!

Summer Scurry Course and Parking Maps

10K and 5K Course Maps

Parking Map

Online Registration Closes Wednesday at Noon

Attention all Scurryers - this is your last chance to register online for the Summer Scurry. Online registration will shut down Wednesday at noon. If you are unable to register online before this time, you can still register the day of the race for $30. Race-day registration will begin at 7:30 AM.

Pre-Race Packet Pickup

Get ready to Scurry by picking up your t-shirt and other race-day information ahead of time.

You can pick up your race packet on the following dates:
Thursday, August 13th: 4:00 pm - 8:00 pm
Friday, August 14th: 8:00 am - 4:00 pm

Pickup location:
Independence Civic Center
6363 Service Center Drive
Independence, OH 44131
(216) 524-7373

Map it.

If you still need to register, you can do so here.

Register for the Summer Scurry

Registration is open!

Visit the event site for more information.

OR

Register NOW