mmw runnin’ club newsletter...as runners, we want to use strength training to compliment the...

a

MMW Runnin’ Club neWsletteRRUNNIN’: A RETROSPECTIVE

Dear Readers,

As another year comes to a close we need to take this time to reflect on runnin’. What are we running towards in this new year? What have we run from in the past? Were we ever fast enough? Will we ever be? The answer to the latter two questions is a resounding “no”. No, we will never, ever, be fast enough. And the answers to the first two are personal so I’m not sharing them with you, but that doesn’t mean we can’t all collectively appreciate our knee cartilage while we have it.

So here’s to you, Dear Readers, raise a high knee, do a butt kick, and sprint into this new year with the zeal and zest you can muster. We’ll be there with you every split and every splint.

-MMW Runnin’ Club Staff

RACE PREVIEW

Now that we are well into winter, it is all too easy to lose sight of your training which can radically sabotage your upcoming race season. Lucky for you, there are great alternative race opportunities during the coldest part of winter to keep your legs moving and your heart rate up! Snowbowl offers the renowned Rando Radness – a 5 week Thursday night randonee race series January 10th – February 7th. Hit the slopes for one hour race sessions with your headlamp and friends, and celebrate your hard work with oven fired pizzas and the best Bloody Mary’s around.

Keep the Snow Joke Half Marathon on your radar as well, race day is less than 3 months away! Be sure to check out the training calendar to best prepare yourself for this wonderful winter event.

by - Mark Stelling, Who Apperently Also Skis...

Ouchy.

Wait a minute, this is a picture of skiers?

Running Schedule:

SHANE BRINGS THE PAIN! We are moving into the third quarter of our training program this month, which means that we are leaving the base building phases behind us and moving into an endurance phase. The weekly mileage has been steadily increasing, as have our long runs. Towards the end of this month the long runs will take some real time com-mitment on the weekends.

I like to wake up fresh on Saturday morning and get my run out of the way so that I can relax and enjoy the rest of the weekend without a running commitment looming over my head. We all have different lives and routines, but you should be excited about getting out there and attacking these long runs. Make a plan on Friday. Cre-ate a sweet route that excites you and works with your schedule and the weather. Enjoy the miles and savor the sense of accomplishment when they are done.

Here is the training program for the next few weeks: Week of 12/31: Weekly mileage goal: 13 miles. Long Run: 6 miles. 30 minutes of strength and conditioning and 60 minutes of cross training. Week of 1/7: Weekly mileage goal: 14 miles. Long Run: 7 miles. 30 minutes of strength and conditioning and 60 minutes of cross training. Week of 1/14: Weekly mileage goal: 16.5 miles. Long Run: 8 miles. 30 minutes of strength and conditioning and 60 minutes of cross training. Week of 1/21: Weekly mileage goal: 17.5 miles. Long Run: 9 miles. 30 minutes of strength and conditioning and 60 minutes of cross training. Week of 1/28: Weekly mileage goal: 20 miles. Long Run: 11 miles. 30 minutes of strength and conditioning and 60 minutes of cross training.

by - Shane Morrissey, Who Wants You To Hurt,

AKA Dunk-Masta-M, AKA SlammaShamma, AKA Shane-the-not-so-Tame.

BEER(S) OF THE MONTH

This month we headed down the road to Imagine Na-tion Brewing Company to sample some of their fine New England style IPA’s. Are you feeling you need a strong wallop of juicy hops accompanied by a fine malt flavor? Well try the LupuJus 7 NEIPA. Feeling festive and fruity? Have a glass of the Hyperspace Mango Milkshake NEI-PA. Maybe you are completely over all the holiday festiv-ities and merriment. Then the LuminosUS Sour NEIPA is for you! Are you still in the giving spirit and looking for gifts to make others (or your own) soul shine bright? Go for liquid gold with the Alchemy 7 NEIPA! Sample some, or sample all. Imagine Nation’s New England style offering will leave you with a smile on your face and warmth in your heart.

…or in our case inspire a trip to sample more of what Western Montana has to offer in the category of craft beverages. See Bike Route of the New Year by Ryan Schumacher.

By - Chris Haskell, Special Person Who Enjoys Craft Beer/ Awesome Bike Route Co-Planner Mmmm. Beer.

What do runners eat before a big race?

What is a runner doing when he starts a marathon in Russia that ends in Finland?

Did you know that Paul McCartney was disqualified after he had already started the London Marathon?

Why did the marathon runner end up in jail?

Why did the lawyer with a torn ACL still win the race?

What do you get when you run behind a car?

What do you get when you run in front of a car?

Nothing, they fast.

Russian to Finnish.

Yeah, he was banned on the run.

For resisting a rest.

Because she had the power of a torn knee.

Exhausted.

Tired.

RUNNIN’ GAGS

BEER OF THE MONTHBIKE ROUTE OF THE NEW YEAR

A ton of research goes into the MMW Running Club Beer of the Month article. Sometimes all of that research gets thrown out the window because you get excited about the possibilities of the new year, and may have detoured from your goal of writing the beer of the month article while sampling a couple beer of the month contenders. So, lets get after it. With 2019 coming to an end, we look forward to the possibilities that 2019 brings. One such possibility is convincing a group of your “friends” to bike 100 (94.6) miles with you to Hamilton and back . The following is our preferred 2 day, 100 mile bike route down the Bitterroot Valley.

DAY 1 START: Loose Caboose, South Reserve (Missoula)WAYPOINT 1: Lolo Peak Brewing Company (Lolo)WAYPOINT 2: Rustic Hut (Florence)WAYPOINT 3: Blacksmith Brewing Company (Stevens-ville)WAYPOINT 4: Hamilton Public House (Victor)WAYPOINT 5: Higherground Brewing Co. (Hamilton)DAY 1 END: Bitter Root Brewing (Hamilton)

DAY 1 Statistics:

DAY 2 go back the way you came!START: Bitter Root Brewing (Hamilton)WAYPOINT 1: Higherground Brewing Co. (Hamilton)WAYPOINT 2: Hamilton Public House (Victor)WAYPOINT 3: Blacksmith Brewing Company (Stevens-ville)WAYPOINT 4: Rustic Hut (Florence)WAYPOINT 5: Lolo Peak Brewing Company (Lolo)DAY 2 END: Loose Caboose, South Reserve (Missoula)

Route via Google:

https://bit.ly/2TlakTx

(Editors note: Ryan’s original link was twice as long as his article. This bitly link will take you to the same place. Check out the link length when you get there, its longer than your next marathon.)

by - Ryan Schumacher, Craft Beer Specialist/Awesome Bike Route Co-Planner.

DAY 2 Statistics:

What th- this is a bike! What has this news-letter become?

RUNNER SPOTLIGHT: COLIN “FAST” LANE

This month’s runner spotlight shines on Colin Lane. Colin is a longtime runner who brings his years of expe-rience to others to help them achieve their goals.

This is the time of year when we all think ahead to our goals and resolutions for the New Year. But what should folks do when they want to set realistic goals?

Well, the best thing you can do is set a goal that is achiev-able. And by that I mean easy. Like, seriously easy.

I often find myself setting new goals every year, but I never really follow through. What can I do about that?

Don’t be afraid to set goals for yourself that extend be-yond the coming year. For example, you could say to yourself, “I’m going to go for a short walk at least twice this year”. And any reasonable person would know that this is a goal that they can successfully carry out year af-ter year.

Wait, going for a walk twice in one year? Isn’t that ex-cessive?

If you think about it, you can achieve this simply by walking from your car into a restaurant. Once you’ve finished eating your meal, your average person walks back to their car again. Just like that, you’ve done two whole walks. And that is something you can keep doing, year after year.

Whew! That makes so much more sense.

Yeah, don’t worry so much. If a challenge seems too hard, its best to modify the challenge in a way that makes it not too difficult.

Ah, I see. So the best strategy is to set a really low bar, but make sure it is long term. Is that right?

Yes, now you’re getting it! Before you know it, you’ll be in great shape for the rest of your life!

Oh wow, that is fantastic. Do you happen to have an info-graphic that perfectly illustrates this point, using your personal goals as an example?

Why yes there is!

by - Colin Lane, Learnin’ the Hard Lessons so You Don’t Have To

This is not Colin “Fast” Lane. This is another person. Could be you next year?

KRISTI’S CROSS-TRAINING CORNER PT.2

This is part two of a five part series. Last month we covered Aerobic Fitness as one of the five elements of a well-round-ed fitness routine. This month, we cover my favorite: Strength Training! I know what you are thinking…you didn’t know that I like to swell. Oh…I swell, bro. Just because I work on more than my glamour muscles{2} doesn’t mean that I am a sissy, Mark.

As runners, we want to use strength training to compliment the running and aerobic exercise to add durability to our bodies. The strength that we gain in the early season will pay dividends during our peak season races and help us to avoid injury along the way. Just remember, we are looking to gain strength, not bulk, so we are doing less weight but high reps. Another thing to keep in mind is that our bodies are rarely muscularity symmetric. We all likely have, what Mike Wolfe calls, “deeply ingrained weaknesses” in our bodies that are accentuated by repetitive motion sports like running {1}. Focus on doing exercises that isolate each side of the body to correct your ingrained weaknesses (ie. single leg squats, use dumbbells instead of olympic bars, etc.)

I like to hit the gym after one of my short runs so my body is already warmed-up but I still have energy to push my-self. Here are a couple routines that can be added to your core exercises that we will cover next month:

Sets x Reps x WeightBW=Body Weight • Warm up run• Dumbbell Bench Press 3 x 10 x• Dumbbell Military Press 3 x 10 x• Dumbbell Biceps Curl 3 x 10 x• Dumbbell Row 3 x 10 x• Wide Grip Lat Pulldowns 3 x 10 x• Triceps Dips 3 x 10 x BW• Pull Ups 1 x goal x BW

• Warm up run• Squats (with Olympic bar or kettlebell) 3 x 10 x• Deadlifts 3 x 10 x• Single Leg Squats 3 x 10 x BW• Dumbbell (or kettlebell) lunges 3 x 20 x• Front Box Jumps 3 x 10 x BW• Burpees 3 x 10 x BW• Calf Raises 3 x10 x BW

Feel free to read more from “real” “experts” here:

http://www.montanatrailcrew.com/2016/02/run-tough-interview-with-david-mchenry.html

http://www.montanatrailcrew.com/2016/03/strength-conditioning-for-runners-part.html {1} http://www.montanatrailcrew.com/2016/03/strength-conditioning-for-runners-part.html

{2} https://www.urbandictionary.com/define.php?ter-m=glamour%20muscles

by - “Kristi”, Who Is Actually Shane Morrissey

Warning: not a cross training exercise but if you follow through with your training you can expect great returns next time you are on American Gladiator

CULINARY CORNER

As the darkening days had drawn up over our hearts like a blanket made of sadness, now we can feel the relief as the light slowly, subtly returns to the land. Presently, the extra glow will flicker upon us for mere seconds, barely perceiv-able, like a whisper, before building up and up bathing our land in warm, golden light.

Many ancient cultures used the solstice as a celebration of the rebirth of light. And these celebrations involved feasts and fire, and were probably pretty spectacular.

This recipe is an ancient one, and has been used for thousands of years on the shortest day of the year.

Ingredients:

• 1 goat

Place the goat on a bonfire, and dance through the long nights.

For those of you who have trouble obtaining a goat, you could try this modern recipe for Wassail, which is a tradi-tional winter beverage from these ancient celebrations.

• 2 apples • 8 cups apple cider • 2 cups orange juice • 1/3 cup lemon juice • 4 cinnamon sticks • 15 whole cloves • ¼ teaspoon ground ginger • ¼ teaspoon ground nutmeg

Pierce the apples on all sides with the whole cloves, and then simmer all ingredients together in a stockpot for 45 minutes to and hour. For a more traditional kick, after the simmer, stir in some brandy or whiskey.

by - John Giddens, Who Really, Actually, Loves Animals

Goat. Nice tasty goat. Bonfire. Nice hot bonfire.

Wasail. Nice hot tasty wassail.

RUNNIN’ CLUB COMMUNITY EVENTS

• January 3rd- Thursday Lunch Run. Meet at Peak Downtown at 12:05pm

• January 7th- *FEATURED EVENT* First Monday Beer Run. Meet at MMW at 5:15 and we will do a run that

ends at the Dram Shop. We worked a special deal for discounted beers for all that attend. $3 for each non-

premium beers! Secret Password is: Hoochiemamma

• January 10th- Thursday Lunch Run. Meet at Peak Downtown at 12:05pm

• January 11th- Friday “spin to win” Spinning Class. Meet at Peak Downtown at 12:05pm. Must be a Peak

member to participate

• January 14th- Monday Lunch Run. Meet at Peak Downtown at 12:05pm




• January 21st- Monday Lunch Run. Meet at Peak Downtown at 12:05pm




• January 28st- Monday Lunch Run. Meet at Peak Downtown at 12:05pm

• January 31st- Thursday Lunch Run. Meet at Peak Downtown at 12:05pm

mmw runnin’ club newsletter...as runners, we want to use strength training to compliment the...

Documents