update...

Hello Running Friends,

HAPPY BIRTHDAY
Dell Wagner & Tom Hanifan
November 24 - Tuesday November 30 - Monday

HAPPY THANKSGIVING TO ALL

Last weekend's races :

November 21 (Saturday)------------------ Turkey Trot - 5k - Muscatine Golf Course
Congratulations to everyone that predicted close to your time and won a turkey. Also, congratulations to the Grand Prix winners.

November 22 (Sunday) ------------------- IRONMAN - Arizona
John Fletcher, tell us about your adventure. There was s very nice news article about John in the Muscatine Journal last week.


This week's group runs :

Wednesday - 4:00 p.m. at Lofgren Investments Parking Lot (2915 Cedar Street) for Running 4 the House

Friday - 8 a.m. at the Y. "BLACK FRIDAY" Color scheme: wear black
Saturday & Sunday - 8 a.m. at the Y. Color scheme : wear purple


Upcoming races :

November 25 (Wednesday @ 4 p.m.) -- Running 4 the House - 4 miles - 2915 Cedar Street
November 26 (Thursday @ 8:30 a.m.) - Turkey Trot - 5 miles - YMCA, Davenport
December 5 (Saturday @ 9:00 a.m.) --- Tecumseh Trail Marathon - 26.2 miles - Bloomington, IN (Good luck, Joe Timmsen!)
December 19 (Saturday @ 8 a.m.) ------ Jingle Jog - YMCA - fun holiday run around Muscatine
January 1 (Friday @11 a.m.) ------------- New Year's Day Run - 2 to 4.5 miles - Dell Wagner's home (400 E. 8 )
January 10 (Sunday) ----------------------- Walt Disney World Marathon - 26.2 miles - Orlando, FL (Good luck, Nancy Shell!)
January 16 (Saturday @ 1p.m.) ---------- Frostbite Run - 8k - Scott County Park
January 17 (Sunday @ 7 a.m.) ----------- Chevron Houston Marathon - 26.2 miles - Houston, TX (Good luck, Kevin Williams!)
January 31 (Sunday @ noon) ------------ Try Melon Tri - Indoor Triathlon - Muscatine YMCA


Last week I forgot to list Jackie Liebmann's name as one of the Boston qualifiers that will be running in the 2010 Boston Marathon. Congratulations, Jackie !


Kathy Whiteside is having a holiday party at her home on Saturday, December 12th. She is requesting an RSVP.
We will carpool from Muscatine to West Branch. Anyone interested, please contact Kathy

The Whiteside Annual Caroling Holiday Party
To be held on Saturday, December 12, 2009
At 122 Bickford Drive, West Branch
At 7:00 in the evening
Please bring a snack to share, your favorite beverage,
your singing voice, and your good cheer!
Children welcome and encouraged to perform!

Here is a list of Running Friends that have sent Kathy an RSVP as of today :
Nancy Foxen, Nancy Shell, Daphne Donald, Paula Gillespie, and Teri Lyon.

Tonya Armstrong sent the message below from Bob Seebohar (Sport dietician). Last year Bob spoke at MHS. Several of the Running Friends attended his seminar. Very interesting and informative.

I am proud to announce that my new book, "Metabolic Efficiency Training: Teaching the Body to Burn More Fat", is now available! Here is a short description: Burn more fat and conserve precious carbohydrate stores while reducing the likelihood of gastrointestinal (GI) distress. That’s the simple bottom line of this book. Metabolic efficiency describes the relationship between fat and carbohydrate oxidation across a variety of exercise intensities. Many athletes are extremely inefficient at using their almost unlimited fat stores as energy during exercise and rely too much on very limited carbohydrate stores. The purpose of Metabolic Efficiency Training: Teaching the Body to Burn More Fat is to provide athletes of all ages, abilities and sports sound nutrition and training concepts that will improve the body’s ability to burn fat. This book will provide very specific nutrition and exercise recommendations that will guide you through each training cycle with the end goal of improving your ability to use fat as fuel.
Gone are the days of needing to consume a high amount of calories during training and competition. By improving your body’s metabolic efficiency, it is possible to significantly reduce the amount of calories you need during exercise. The end result will be improved health and
performance with significantly reduced chances of GI distress. To order your copy, visit www.fuel4mance.com and click on "Books/DVDs". Thanks!
Bob Seebohar, MS, RD, CSSD, CSCS
Sport Dietitian/Elite Triathlon Coach
2008 Olympic Sport Dietitian
2008 Olympic Triathlon Team Sport Dietitian
Email: coachbob@fuel4mance.com
Twitter: www.twitter.com/bobseebohar
Blog: http://fuel4manceblog.blogspot.com/

Wednesday and Saturday