By Tracey, on May 14th, 2012
Have you ever wanted to run a race wearing a Top Ten bib number? Most events save the lowest number bibs for the fastest elites, which means that the majority of us will never sport a #1 on our chests. At Race for the Bacon though, they’re giving regular old middle and back-of-the-packers the chance to wear a top ten number- and support multiple sclerosis research through MS Run the US.
Up for auction are 10 packages representing bib numbers 1 to 10. Winners get the number, race registration (5k or 10k), a parking pass, cookies from Running in the USA, socks from Performance Running Outfitters, a champagne brunch for two from Saz’s, NOW Energy products, GU Energy gel packs and more. Bib #1 also gets four primo seats for a Brewers-Cubs game at Miller Park courtesy of Patrick Cudahy.
100% of auction proceeds to to MS Run the US
The auctions are live on Ebay through May 18!
And now to throw in a little giveaway. I’ve got two free entries to Race for the Bacon to throw out there. So go ahead and tell me your favorite way to eat bacon in the comments and two of you will be chosen to get the freebies on Monday, May 21st!
By Guest Author, on May 11th, 2012
Amy Friese, founder of Fitness for EveryBODY, LLC, is a certified nutrition coach with a knack for making healthy food fun. Coach Amy teaches her clients how to eat healthier and train smarter to achieve lifelong personal health, fitness and performance goals. With her support you will find your inner athlete. Learn more about her and Fitness for EveryBODY at www.Fit4eBODY.com, Facebook or Twitter. (Register here for FitMKE’s free Brew City IMPACT bootcamp with Amy on Saturday, May 26th at South Shore Park!)
Congratulations on finishing your 5K! Excellent job!! *smile+high-five* Now that you’ve finished, how did you feel? What worked? What didn’t? What’s next?
During these 24-48 hours post-race, it’s the perfect time to reflect on your preparation, execution and follow-through. In this fifth of six blogs, I’ll provide tips on how to gather what you need to blow the roof off your next race and maintain great nutrition until you do. (BONUS… “Post-Race Reflection Guide” included in this blog, too. Woo-hoo!)
TIP #1 – CELEBRATE - Rest – Rehydrate – Refuel
Rest: The longer the race, the more I recommend staying off your feet the day after a race. Let those tooties have a day off. Soreness is normal, but if you feel pain for more than 1-2 days (i.e Monday or Tuesday from a Saturday race), seek advice of chiropractor, massage therapist, acupuncturist or doctor.
Rehydrate: Drink extra water the day after your race, especially if you’re thirsty. Most likely your muscles are holding on to some lactic acid and the best way to reduce it, and accompanying soreness, is to drink aqua. Remember the general rule of thumb = urine pale yellow in color.
Refuel: I’m a huge fan of listening to your gut and cravings. Eat up those foods that your body is craving, sticking as closely to fresh veggies, fruits, grains and lean proteins as you can. For example, a nice turkey burger with lots ’o lettuce, tomato, avocado and a side of slaw would be a perfect blend of carbs, fats and protein!
TIP #2 — Take time to reflect and log your experience.
(This is one of my favorite and most beneficial tips.) Within 24 hours of finishing your race, use my “Post-Race Assessment Guide” to jot down ideas from your training and race experience. You will learn a great deal about your overall training, frame of mind, and nutrition to be a smarter, healthier athlete. Online sites such as Beginner Triathlete and Daily Mile are additional resources that make running a group experience. These sites help track your progress and celebrate post-race in a supportive and fun environment.
TIP #3 — Decide next steps.
Now that you’ve finished this race, is another in your forecast? If so, what’s your goal and which race will you choose? More times than not, we get bit by the running/racing bug and keep coming back for more. In my case, several of my good friends were runners and invited me to join them. My goal: Simply finish. Don’t die. It took just one St. Patty’s Day 5K in 2008 and I was hooked!
After taking a few days to recover, I decided to race again with a loftier goal. I talked to my friends and together we chose a race to conquer. After those two steps, I was set and ready to keep up with my nutrition (eating foods that had roots or mothers) and train like the dickens. The rest is history and here I am, running my second marathon May 20 and seriously considering a 50 miler in October.
Start training when you’re ready and push yourself just a bit. You’ll learn more and more each time you race and the more you run. It’s all a process and enlightening, scary, invigorating and introspective journey. Enjoy the heck out of it, my friend!
Coming up… Pulling It All Together: Recapping 5K Nutrition from Day -1000 to Post-Race
Quite possibly the best post of them all! In my final sixth of six 5K nutrition blogs, I’ll recap all the glorious information we’ve already discussed from well before your running days to sitting on the couch rehashing your race. Check it out as we review it all in one concise post with an extra BONUS mixed in for fun. (Recipes or checklists anyone?)
Signing off for now – with love from my desk to yours. ~ Coach Amy Friese
By Tracey, on May 9th, 2012
In my opinion, one of the best things about racing is the spectators. How many training runs do you go on where people constantly cheer you on and tell you how great you look? Most days people on the street either ignore runners or are annoyed by them, so spending 3, 6, 13 or 26 miles with others out there celebrating your love of running can be just…neat.
 Running buddies cheering at the Rockford Marathon, May 2010. Some spectators make signs specifically for the runner they are out there cheering for. Others get really into making banners and signs that apply to all the runners of the course. I’m a big fan of people who make signs to get a reaction. Something along the lines of “There’s Beer at the Finish Line!” or one of my personal favorites: “You’re all Insane!” When I ran the Chicago Marathon last year I was particularly fond of one person holding a sign that read simply: “DO EPIC $#!T” Part of the fun of larger races is that you have the support of thousands of people. Soaking up the sights and the people along the way is a huge part of all the fun.
In races where there are a lot of spectators lining the streets though, it can be kind of disorienting to try to search the crowds for a familiar face. I always appreciate the people who take time out of their day to stand for hours ringing cowbells for strangers but it can also feel a little overwhelming at times. As a spectator at a large event you might want to do something to differentiate yourself from the rest of the masses since there’s only a short window you have to catch the attention of your loved one as they fly past. So what can you do to stand out from the rest of the crowd? I have an answer for you:
Rally Monkey.
 Thanks Mark!
A friend of mine used this monkey-on-a-stick to get our attention last weekend at the Wisconsin Half Marathon. It worked!
What are some of the best, funniest, or motivating signs you’ve seen at a race? As a spectator, have you ever tried to stand out in the crowd?
By Tracey, on May 7th, 2012
I decided to bring back my trusty assistant to help pick the Great Milwaukee Race contest winners. Putting all the names of those who commented into the hat, Ava made sure all the slips of paper were mixed up:
The first name she drew was… Katie!
Again, all the names were properly shuffled.
And the next name selected was… Holly!
I truly enjoyed reading ally your suggestions for this year’s race. I’ll be in touch with the winners to let you know how to claim your free team entries!
By Guest Author, on May 4th, 2012
Amy Friese, founder of Fitness for EveryBODY, LLC, is a certified nutrition coach with a knack for making healthy food fun. Coach Amy teaches her clients how to eat healthier and train smarter to achieve lifelong personal health, fitness and performance goals. With her support you will find your inner athlete. Learn more about her and Fitness for EveryBODY at www.Fit4eBODY.com, Facebook or Twitter. (Register here for FitMKE’s free Brew City IMPACT bootcamp with Amy on Saturday, May 26th at South Shore Park!)
Even after racing for years, I still find a few surprises when it comes to race day. In this fourth of six blogs, I’ll share a handful of my favorite foods and better yet, some to avoid. Here’s your chance to create a flawless race day nutrition strategy!
TIP #1 — Before Race: Eat a light morning meal regardless of race time.
The day of your race is last place you want to try something new, especially for breakfast. What you eat hours before, can literally make or break your race. The morning of your 5K, eat 2-4 hours before starting time. Avoid overly sweet or highly caffeinated drinks as they could set havoc to your tummy and make your nerves unravel. Opt for quick, easily digestible carbohydrates and proteins. High fiber and fatty foods may add one more bathroom break to you activities, so stick with the tried and true foods you’ve eaten during training. If you’re not sure what to eat, refer back to my previous blogs leading up to race day.
I’ll never forget the morning I forgot to eat breakfast! Can you believe that? With frazzled nervous and a disorganized plan, I completely skipped my most important fueling of the day. At mile 2, I “bonked” and trudged my way to a disappointing finish. Ever since that race, I’ve planned breakfast and packed my race bag the night before.
Coach Amy’s Favorite Pre-Race Breakfast: 2 slices of toast + almond butter + sliced banana + sprinkling of cinnamon or cocoa powder
TIP #2 — During Race: Use those water stops and stay hydrated.
We’ve talked about water and hydration in every blog thus far because it’s extremely important. Since weather conditions and your rate of perspiration have a lot to do with the amount and frequency of hydration, as a general rule of thumb, the hotter the day and/or the more you perspire, the more hydration you’ll need.
Take full advantage of those water stops and drink 4-8oz of water every 10-20 minutes. The cups most races provide are just the right size for handling and quantity. If you need a break from running or aren’t out to break records, walk the water stops and soak in the event, especially if it’s your first.
Coach Amy’s Favorite Race Beverage: Water + Grape Nuun (electrolyte enhance drink tab w/o sugar)
TIP #3 — After Race: Replenish glycogen stores and re-hydrate for quick recovery.
Congratulations! You’ve finished, now on to the post-race celebrations and food! As soon as you can, drink water. (I promise you won’t float away.) Within an hour of finishing, or as soon as your stomach settles down, eat a small carbohydrate snack to replenish glycogen stores. You have, after all, just used quite a bit of energy, especially when racing for more than 30 minutes and/or running hard.
During your first post-race meal, eat a protein with a carbohydrate (fruit, veggie, grain, starch…) at a ratio of approximately 1:3. Some studies have shown that by doing so, your body is more receptive to glycogen re-synthesis which means a quicker recovery, less soreness and less fatigue.
Coach Amy’s Favorite Post-Race Snack: Snickerdoodle cookie + 1/2 banana squished on top (messy, but delicious!)
Coach Amy’s Favorite Post-Race Meal: Homemade Nachos — tortilla chips + pinto beans + chicken + red peppers + light sprinkling of cheese + TONS of salsa + avocado
Coming up… DAY AFTER RACE Nutrition: Getting Re-energized and Deciding Next Steps
Congratulations on finishing your 5K! Now that you’ve finished, what’s next? What worked? What didn’t? In these 24-48 hours post-race, it’s the perfect time to reflect on your preparation, execution and follow-through. In this fifth of six blogs, I’ll provide tips on how to gather, from your most recent race experience, what you need to blow the roof off your next race and maintain great nutrition until you do.
Signing off for now – with love from my desk to yours. ~Coach Amy Friese
To be a successful runner, it takes a balance of nutrition, training and rest. FitMKE and I would love to help you be uber successful by offering a free boot camp class called Brew City IMPACT. I guarantee laughter, increased heart-rate, sweat and lots of fun as you progress from a warm-up, to agility training, strength, cardio work and finally cool-down and stretching. Each segment will be specifically programmed to meet your needs as an athlete. SAVE THE DATE – Saturday, May 26, 9:00-10:00am at South Shore Park in Bay View. Please RSVP here if you plan on attending!
By Tracey, on May 2nd, 2012
 What is it about running and food that is such a magical combination? We eat to live, but many of us live to eat as well, and having an active lifestyle means we often get to enjoy tasty treats without the guilt! There’s nothing quite like rewarding yourself after a hard run, which is why so many events seem to be tapping into the runner/foodie connection lately. Whether you have a sweet tooth or a taste for bacon, it seems like this might be the next race trend? Even if an event isn’t based around a particular food, sometimes the post-race festivities can be a dealbreaker when trying to decide what to add to the old race schedule. (For example, I’m already looking forward to a post-race brat at the Wisconsin Half Marathon this weekend.) Anyway, maybe some of the following events will catch your eye (and your grumbling belly) as you’re making your summer race plans:
Cupcake Run, Bayside, WI, 5/12/12
Register for this 5K to support the Fox Point-Bayside school district and vote for what kind of cupcakes you’d like to eat at the finish line! Also, a race tee with a running cupcake on the front is a shirt I’d like to own.
Race for the Bacon, Wisconsin State Fair Park, 6/14/12
Who doesn’t love bacon? Ok, vegetarians don’t. But who else?? This Thursday evening race (5K or 10K) promises a “Bacon Bash” at the end, complete with bacon-inspired dishes and treats. I can see this one becoming a new Milwaukee summer tradition. Say it with me: Mmmmm….Bacon.
One Tough Cookie, East Troy, WI, 9/15/12
Despite the title, this one doesn’t serve cookies at the end but it caught my eye because 100% of the proceeds go to the Girl Scouts of Wisconsin- Badgerland Council. It’s another “adventure” style 5K that takes you through various obstacles, MUD, and a complimentary “adult beverage” at the finish. Sounds like a fun event to get a bunch of friend together and run as a team! (Maybe finish line Girl Scout cookies would be a good idea? I’m just saying.)
Brewers Mini-Marathon, Miller Park, 9/22/12
This inaugural half marathon may not be food-themed technically, but with a finish line tailgate party you probably won’t go hungry. (P.S. You’ll get two free beers!)
Do you look forward to the food at race finishes? Is it a factor when choosing a race? Which area events provide the best post-race snacks?
By Tracey, on April 30th, 2012
There’s been lots of stuff for us to give away here on FitMKE blog lately but if you’re going to throw your name in the hat, this is the contest to win. This week we’re handing out TWO free team entries to the Great Milwaukee Race. (A $120 value each.) Our race committee has been hard at work these past couple of months, mapping out this year’s course and coming up with fun new challenges and games. Also, word on the street is that some teams are already talking big about coming away with a win this year. If you’ve been thinking at all about registering, here’s a chance to get in on the fun with no cost at all!
To be entered in the drawing, comment below telling us what you would like to see be a part of this year’s race. You have until the end of the day on Friday, May 4th to enter. The winner will be chosen at random and announced on Monday, May 7th!
By Amy, on April 26th, 2012
Congratulations to Delia and Shelley, our FitMilwaukee.com Color Run winners! Please send an email to amy@fitmilwaukee.com and I will give you instructions on redeeming your prizes! In case you were wondering what Delia and Shelley’s favorite colors were…
Delia:
I think it’s a tie between pink and chartreuse. I read about the color run as one of the most fun races to do this season. I didn’t realize there was one in the MKE area. I would so love to win!
Shelley:
Pink! I want to get blitzed with color because it just sounds (and looks!) like fun.
Congratulations again! I can’t wait to see your photos from the event!
If you didn’t win and still want to participate in The Color Run, be sure to register ASAP! Registration is filling fast, so if you want to get in on the action, you should sign up soon! By the way, we have created a FitMKE Team - you can join the team here (click to save $5 on registration).
If you’d rather throw color at runners than run the race yourself, you could sign up to be a race volunteer.
By Tracey, on April 25th, 2012
The last, but certainly not least of our Summerfest Rock ‘n Sole runners is Linda Gustason! (Although she didn’t have a photo to share, maybe her running photo collection will begin with a Quarter Marathon finish shot?) Best of luck to her on her Milwaukee race debut!
Where was your first race? Tell us about it!
This is it – my first race since high school track. That was a long time ago – and I stunk! I have only been running since January after a twenty year break so my ankles, knees and tendons have been screaming bloody murder. My progress has been slow primarily because I attempt too much too quickly. I keep promising myself to take it slow, and then I don’t! So when I saw the contest my first thought was “what a great way to commit to a goal of easing into this without injury.” I entered – sure I wouldn’t win. But I did and I am thrilled.
Are you following a training plan for the race?
I would call this a very loose plan if anything. I only run 2 times per week right now, but I bike, row, and strength train on the other days. I am not concerned about speed at this point, but I want to make sure my body can endure 90+ minutes if that is what I need to complete the 10K. Realistically, I think I can do it in less than that without distress – but time will tell.
Who or what inspires you to stay fit and healthy?
Oh – I could write a book on this. But in a nutshell, I want to feel my best every single day. Long term goals are fine, but daily acts of moving my body, eating good food, experiencing the wonders of the natural world, and really living in the moment are what makes me happiest.
What’s the best/worst thing about running?
The best thing about running is that it makes feel like free spirit. It is one of the few cardio activities where I enjoy the journey as much as the destination. The worst part of running right now is that my body isn’t playing along.
Where is your favorite place to run?
I don’t have a favorite place YET because I am still on the treadmill. I am fairly certain though that the treadmill isn’t it.
How do you think YOUR story will motivate others?
I think my story is fairly common in its simplicity. As Nike says “just do it”. I hope my story will motivate by reminding others not to overcomplicate the process. You don’t need fancy equipment to monitor your heart rate, or special shoes meant for 1st class runners (though ‘good” shoes are a must.) Crawl before you walk if needed. Walk before you run if needed. Go forward by whatever mechanism you can abide, and fulfillment will come.
See you at the finish line!
Good luck to the whole crew of Rock ‘n Sole runners. The race is only eight weeks away!
Hayley
Amy
Erica
Jerod
By Guest Author, on April 24th, 2012
Amy Friese, founder of Fitness for EveryBODY, LLC, is a certified nutrition coach with a knack for making healthy food fun. Coach Amy teaches her clients how to eat healthier and train smarter to achieve lifelong personal health, fitness and performance goals. With her support you will find your inner athlete. Learn more about her and Fitness for EveryBODY at www.Fit4eBODY.com, Facebook or Twitter.
Secrets revealed! Here are several of mine that led to PRs (personal records) in two 5K races earlier this year. They’re a lot simpler than you’d think and extremely beneficial. Practice makes perfect, so get a leg up on optimizing your preparation by experimenting with these tips leading up to your race.
THREE DAYS BEFORE RACE: Decrease overall calories as you decrease mileage = Taper.
Tapering, slowly decreasing your mileage and calories, is important because it allows your body time to store energy and rest before a race. Even though a 5K is not as taxing on glycogen stores as a half or full marathon, cutting back on extra calories will further ensure favorable race day performance. About three days before race day, I keep carbohydrate intake to approximately 60% and eat up fresh veggies, fruits, sprouted breads, quinoa pasta, and sweet potatoes. I spend the remaining calories on fats and proteins, at 20% each.
One component I have to constantly remind myself about is that it’s completely normal to feel “fat” or sluggish during my taper. Why? As we train, water and glycogen gets stored in our muscles, and it’s exactly what we want for race day since it gives us that extra push to finish strong and recover quick.
TWO DAYS BEFORE RACE: “Fluid-load” and get extra rest.
As much as I love a cold brew, beer, energy drinks, and alcohol don’t fit the bill here. Instead, drink as much water as you can until you urine is pale-yellow in color. Dark urine = dehydration. We need an ample supply of water for normal skin, muscle, brain and organ function. Add the demands of racing and we need even more or our bodies will pay the price. If you’re unsure and have questions, click here for a free Sports Drink guide to demystify when water or a sports drink is the best option for you.
Get in your zzz’s two nights before your race. If your race is Saturday, hit the hay a little earlier than usual on Thursday night. Not only will you be rested and energized for your race, you’ll feel great the next day in general, too. I remind myself by setting an alarm on my phone, “Go to bed, Speed Racer! Rest now = fast race on Saturday.” Sure, I get a good giggle out of it, but it works well in slowing me down to sleep.
ONE DAY BEFORE RACE: Eat clean and decrease high fiber and fatty foods.
Eating clean means sticking with foods that had roots or a mother, and avoiding processed junk. I learned the hard way to avoid high fiber and fatty foods the night before a race. They did exactly as they were intended and got things moving… during my race. Not what I’d consider optimal but definitely a lesson learned that I can laugh about it now. So, enjoy that pasta dinner on Friday, but skip the extra bread and olive oil dip.
BONUS TIP: Lay out your gear and pack your race bag the night before, including but not limited to these items:
- racing shoes
- racing clothes
- hat
- sunglasses
- pre- or post-race snacks
- race number and pins
- change of clothes post-race if you plan to stick around or go elsewhere before heading home
- sunscreen
- lip balm
- i-Pod
- 2 filled water bottles (sports drink and water)
- Body Glide if chaffing is an issue. Yeah, it happens.
Following each tip while counting down those three final days before your 5K will set you up for success. I promise you’ll learn what works just as much as what doesn’t work. Take it all in stride, pay attention and run with purpose. Make it fun and make it count.
Coming up… RACE DAY Nutrition: The Nitty Gritty to a Killer 5K. Even after racing for several years, I still find a few surprises when it comes to race day. In my fourth blog, I’ll share a handful of my favorite foods and better yet, some to avoid. Don’t miss your chance to gain insight that could help you figure out your very best race day nutrition strategy. Chemistry set not required. 
To be a successful runner, it takes a balance of nutrition, training and rest. FitMKE and I would love to help you be the most successful you can, by offering a free boot camp class called Brew City IMPACT. I guarantee laughter, increased heart-rate, sweat and lots of fun as you progress from a warm-up, to agility training, strength, cardio work and finally cool-down and stretching. Each segment will be specifically programmed to meet your needs as an athlete. SAVE THE DATE – Saturday, May 26, 9:00-10:00am at South Shore Park in Bay View. PLEASE RSVP HERE IF YOU PLAN ON ATTENDING!
Signing off for now – with love from my desk to yours. ~Coach Amy Friese
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