208 North Main Street Issue #4 Blacksburg, VA
As we head into the Fall season Runabout Sports will be having a SALE starting this Wednesday to make room for all our fall/ winter apparel. On Wednesday items will be marked down 10-25%, then drop to 50% off as the week goes on until gone. The sale ends Saturday. Make sure you come early before your favorite running apparel is gone.
On the 20th is also a great chance to volunteer for some trail work. The local trails don’t get built be themselves and the Friends of Pandapas Pond (FOPP) and East Coasters have been the leaders in getting things done. There will be two shifts at 8:45 and 12:45. Please Email tmartinez@atconf.org for more information, or contact East Coasters or Runabout for more information.
• Wednesday runs and walks at 6:00 PM @ Runabout Sports. Earn the 100 mile club shirt. Most people run and walk 3-6 miles. Come join the fun! We continue to have 35-45 people showing up.
• This SATURDAY (Sept. 20) at the Virginia Tech Cross Country course is VT X-C team last home meet for the season. Blacksburg H.S. will also be racing in a large H.S. invite after the college race. College races start at 9:00 AM and the high school invite starts at 11:00 AM.
• TONIGHT! Every Monday at 6:00 PM is the 2nd annual All Comers Cross Country series put on by Runabout Sports. Every Monday from September 8th through October 13th. There are three leagues: Munchkin League (12 and under), FARM league (recreational runners), and Lightning League for the fast folks. The cost is $2.00 each meet for 13 and over and FREE for 12 and under. Call Runabout Sports for more information!
• Leukemia’s TEAM in TRAINING program is having a meeting soon which involves running the Disney and Phoenix Marathons. Run or walk a half or full marathon with help from the wonderful TnT coaches and help aid in research to beat Leukemia and Lymphoma. Check out the TEAM in TRAINING link on the Runabout website for updates.
• The Third Annual Gillett Ford Run 10K, 5K and 1 mile run is October 18th at 9:00 AM. More information posted at www.theweightclub.com.
• Sept 26th is the VT women’s next home soccer game against St. John’s.
• SEPT 28th is the next home meet for the VT men’s soccer team against Rutgers.
• Check Runabout website on Wednesday (17th for several race announcements coming up).
One of the ways to improve and stay consistent in running is to properly fuel after a workout. Current research says a 3:1 ratio of carbs to protein is ideal. Protein rebuilds muscle and adapts it to the stress being applied to it. Protein taken with carbs are absorbed faster because carbs increase insulin which helps the muscles take in protein. Try to eat within an hour after exercising when muscle glycogen absorption is greatest.
SAMPLE: (1) Protein bar with a sports drink or (2) eggs and wheat toast (3) peanut butter on a bagel (4) chicken and a bake potato and brown rice.