Cover Girls

Fast Robobabes

Week 5 in the Books

Triple Nickle
M - Beltline - core - easy
T - Diagonals/quarters - legs - medium
W - Ridge/stairs/300s - core/arms - medium
Th - Church Run - core - easy
F - Mile/800/400 cut down w/core&Legs exercise for recovery - Hard

Princess Boot Camp
M - Church Run - core - easy
T - Frank Stairs - legs - medium
W - Continuous core w/Bryan - medium
Th- Frank outfield - arms - medium
F - Beltline - core - medium

Lisa	25
Kaffee	24
Mary D.	24
Susie Mac	23
Barbara	22
Cindy	22
John S	22
Molly D	22
John G.	21
Harriott	20
John O.	20
Kathleen	20
Reba	20
Caroline	19
Christine/DQ	19
Glamour	19
Mary	19
Prancey	19
Roxanna	19
Jenny	18
Laurie	18
Reid	18
Barb	17
Beth	17
Charles	17
Emi	17
Kristen	17
Liz	17
Mallory	17
Angela	16
Chris W.	16
Katie	16
Maggie	16
Margaret	16
Susie C	16
Kristin	15
Leslie Myles	15
Ellie	14
Jimmy F	14
Alan	13
Amy	13
John Mears	13
June	13
Dave B	12
Jodi	12
John O'Neill	11
Sally	11
Jen Jen	10
Irene	9
Love	9
Matt	9
Steef	9
Wendy	9
Paige	8
Todd	8
Arnaud	7
Michael S.	7
Michael	6
Bonneau	5

Church Run/Garden Hills

We abandoned Crazy 8s for an up-tempo Church Run today. The Pack did a wonderful job keeping up the paces. We did 750 repetitions of various core exercises. The workouts were well attended, a thing of beauty.

Lisa	24
Kaffee	23
Mary D.	23
Susie Mac	22
Barbara	21
Cindy	21
John S	21
Molly D	21
John G.	20
Glamour	19
Harriott	19
John O.	19
Kathleen	19
Mary	19
Reba	19
Roxanna	19
Caroline	18
Christine/DQ	18
Jenny	18
Prancey	18
Reid	18
Emi	17
Laurie	17
Liz	17
Barb	16
Beth	16
Charles	16
Kristen	16
Mallory	16
Margaret	16
Susie C	16
Angela	15
Chris W.	15
Katie	15
Leslie Myles	15
Maggie	15
Ellie	14
Jimmy F	14
Kristin	14
Alan	13
John Mears	13
Amy	12
Jodi	12
June	12
Dave B	11
John O'Neill	11
Sally	11
Jen Jen	10
Irene	9
Love	9
Matt	9
Paige	8
Steef	8
Todd	8
Wendy	8
Arnaud	7
Michael S.	7
Michael	6
Bonneau	5

SUGAR

Running Requires Sugar

Running predominantly uses carbohydrates as fuel. All of the carbohydrates that we eat are composed of sugars which are first turned into glucose in our blood and then stored in our muscles as glycogen. Glycogen provides fuel for aerobic activities such as running. To run long distances and achieve optimal performance, runners must top off muscle glycogen stores by eating a diet high in carbohydrates.

Sugars for Best Performance

There are three main types of sugar: Monosaccharides, including fructose found in honey and galactose found in mik; disaccharides, including sucrose, a combination of glucose and fructose which composes table sugar, lactose, the sugar found in milk composed of glucose and galactose, and maltose, a product of starch digestion; and lastly, polysaccharides, or starches. Simple carbohydrates high in glucose will give you quick energy before running, since glucose can immediately be stored in muscles as glycogen.

Pre-Run Fuel

Foods such as fruits, potatoes and grains are high in glucose and provide runners with immediate pre-run energy. While whole grains are an important part of a runner’s diet, the fiber in whole grains may be hard for some runners to digest before a workout. Therefore, runners may prefer to stick to white bread, rice or pasta as a pre-run meal. Pair your carbohydrates with a small amount of fat and protein, such as peanut butter, for added satiety to power through your run.

Avoid unhealthy sugars such as cookies, cakes and high-fructose corn syrup as these sugars can adversely affect running performance. NO COKE!!!

When and How Much to Eat

The timing and size of the pre-workout snack will differ slightly for every individual, but a good rule of thumb is to eat about 150 to 200 calories an hour before running. If you’re going to be running for more than an hour, you may choose to bring sports gels or chews. These products are high in simple sugars to fuel you on the run without upsetting digestion.

Read more: http://www.livestrong.com/article/532437-how-does-sugar-affect-running/#ixzz1t4CseefA

Speed

Getting in touch with our inner Cheetah

It ain't easy being cheesy. Chester Cheese knows the pitfalls of living fast. Fast is FUN!! Fast cats eat well and sleep with a smile on their faces. BUT, speed is dangerous. One wrong move and the fast cat pulls up lame. Lame cats die on the plains of the Serengeti.

The trick is to know when to lay in the weeds, when to stalk and when to pounce. We try and change gears many times over the course of the week. The idea is to ramp it up to attack speed then back it off just before we start to get hurt.

“Every morning in Africa, a Gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed. Every morning a Lion wakes up. It knows it must outrun the slowest Gazelle or it will starve to death. It doesn't matter whether you are a Lion or a Gazelle... when the sun comes up, you'd better be running.”

Day 21

We are trying to promote daily exercise. We have discovered that daily exercise can produce an elite level of fitness. Folks that show up every day can score a perfect 300 on a standard Army PT test in their sleep.

How many days a week is good for maintaining a healthy lifestyle and maintaining weight? Is it 2 days a week or 3? Dare we say 4 days a week? Oh God forbid, is it 5?

It is every day. We should do something every day. Why? Lets answer the question with a question. How many days do we eat? Do we eat two or three a week? Do we eat six days a week? Geez, seems like we eat every day.

The average American eats 3,000 calories a day (hear in the South it is much higher). The average person burns 2,000 without exercise. With an hour exercise, we burn 3,000. 3,000 - 3,000 = 0. The daily workouts burns what we eat.

There is a phenomenon we experience when we exercise every day. Our metabolism speeds up, our fitness and endurance increases and we have more energy. As a result, we burn more calories because our bodies run hotter and we do more in a day. Folks that make Boot Camp every day have hotter bodies that do more.

Lisa	21
Kaffee	20
Mary D.	20
John S	19
Susie Mac	19
Cindy	18
Roxanna	18
Barbara	17
Glamour	17
John G.	17
Molly D	17
Reba	17
Harriott	16
Jenny	16
John O.	16
Kathleen	16
Margaret	16
Mary	16
Christine/DQ	15
Laurie	15
Leslie Myles	15
Liz	15
Prancey	15
Reid	15
Susie C	15
Angela	14
Barb	14
Caroline	14
Charles	14
Emi	14
Kristen	14
Beth	13
Chris W.	13
Katie	13
Maggie	13
Mallory	13
Ellie	12
Jimmy F	12
Kristin	12
Alan	11
Jodi	11
John Mears	11
Amy	10
Dave B	10
Jen Jen	10
June	10
John O'Neill	9
Matt	9
Sally	9
Irene	8
Paige	8
Love	7
Michael S.	7
Michael	6
Todd	6
Bonneau	5
Cindy Neal	5
Nicky Love	5
Steef	5
Wendy	5