Around Town: Griz Glow 5k 2017

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The Griz Glow is an annual 5k fun run in April with a glow-in-the-dark theme. Participants are encouraged to dress as brightly as possible (neon, glow-in-the-dark, headlamps), while we provide you with glow sticks and glow zones on the course.

2017 Griz Glow is on Saturday, April 8, 2017! Registration opens on November 1, 2016.  

Registration Information

Registration available online.  Children 10 and under are free, but we do ask they still register.  

  • $30 January 1 – February 28, 2017
  • $35 March 1 – April 8, 2017

All participants receive glow sticks, music and glow zones on the course as well as door prizes and swag.

Race Results

Proceeds from the Griz Glow benefit Campus Recreation’s Youth Camps. For additional information, please visit the Youth Camps website or call (406) 243-2804.

For more info, please click the link below.

https://www.umt.edu/crec/YouthCamps/grizglow.php

7 Foods That May Cause Inflammation in Runners: Coaching Tips by Nicole Murray

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Inflammation in runners may cause undesired weight gain and overall generalized achiness. Our bodies naturally create inflammation to repair muscular damage which is a healthy healing response however there are also dietary factors that could be causing unnecessary inflammation.

Research has shown that there are 7 common foods that could be causing inflammation in your body. The 7 foods are dairy, gluten, corn, soy, sugar, peanuts and eggs. To uncover if your body is reacting to these foods, I suggest a 3 week diet of eliminating these foods and then gradually introducing 1 of these food groups every 2 days thereafter and monitoring your body for signs of inflammation.
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Some signs of inflammation are weight gain and joint pain. In 2013, I found out I had an autoimmune disease called Hashimotos. I experienced extreme malaise, brain fog, weight gain, joint pain and declining running speed. I did some research and discovered how diet can heal autoimmune conditions (and even depression and other mental conditions). I went on the diet as described above and my life and running transformed. I lost 10 pounds of water weight (inflammation) within a week and started feeling energized again. My running speed returned and ran minutes faster in races compared to the year before. I now can consume most of those foods except for dairy and gluten.

If you are experiencing joint achiness or feel like you lost energy or are experiencing other clues that your body is not functioning optimally I suggest eliminating the 7 foods described above. Contrary to common belief, I do not believe joint achiness is related to aging. Science has revealed joint achiness and weight gain could be caused by any of those 7 foods. To reach your highest potential as a runner, I suggest eliminating those 7 foods for 3 weeks and see how much faster you may be and how much more energized you may feel.

Good luck! Please feel free to reach out with questions.

Nicole Murray (formerly Nicole Hunt)

Journey Soul Running: Science Based Holistic Coaching
~Working Together we can turn your Dream into Reality~

Recipe of the Month: French Onion Soup

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Who doesn’t love a warm bowl of soup after a cold winter day?! Garbanzo beans make a great addition to the traditional recipe and add an extra bonus of protein, fiber, magnesium and iron.

Ingredients:

  • 3 large onions (1 red, 1 white, 1 sweet)
  • 2 heads garlic, minced
  • 2 (32) oz containers of unsalted beef broth (or low sodium depending on your preference)
  • 1 can garbanzo beans, rinsed well
  • Sliced Muenster & Havarti cheese
  • Thick sliced, grilled baguette (I prefer Le Petit)
  • 2 tbsp fresh rosemary, finely chopped
  • 2 tbsp fresh thyme, finely chopped
  • 2 cups of dry red wine
  • 1 tbsp whole wheat flour
  • 4 tbsp extra virgin olive oil
  • Sea salt & black pepper to taste

Instructions:

Heat large soup pot with 2 tbsp olive oil. Add onions. Saute 5-10 minutes or until soft. Add in minced garlic, thyme, rosemary, salt and pepper and another tbsp olive oil. Stir and saute another ~5 minutes. Sprinkle whole wheat flour over onion garlic mix. Add in red wine and bring temperature to med-high, stirring frequently until the wine has cooked off. Once wine has cooked away, continue to saute another 5-10 minutes making sure onions and garlic are soft. Add in garbanzo beans and beef broth. Simmer for ~20 minutes.

While soup is simmering, pre-heat oven to 350. Slice baguettes about 1” thick and brush with olive oil. Bake in oven for 5-7 minutes until golden brown and crisp.

Place 1-2 slices of baguette in wide mouth soup bowl and top with cheese slices. Using a soup ladle, pour soup mixture over cheese and bread. Wait a minute or so for the cheese to melt. Dig in!

Bridget Baxter
www.bridgetbaxter.com

Runner of the Month: February 2017

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Name: Amelia Hagen-Dillon

Age: 30

Hometown: Middlesex, VT. I came to Montana for a summer job in 2007 and lived in Missoula since 2009.

Why Did You Start Running? (and Why Do You Continue?): I started running my senior year in high school. I was having a rough year and one of my teachers was a marathon runner and suggested I train for a half marathon with her. Completing that race I felt so strong and empowered. Since then running has been my most valuable coping skill for dealing with the ups and downs in life. I ran one season of track in college but I didn’t love the structure or competition. Mostly I just like to get out on the trails every day and if I feel good I go faster and if I don’t feel great I walk! When my husband Jamie and I started Cairn Cartographics in 2010 we started spending our summers GPS-ing trails. At first we were mostly hiking but I missed running in the summer so I started throwing more runs into the mix. Since we transitioned to me doing the majority of the fieldwork by myself in 2015 I mostly run* with some backpacking thrown in. unnamed-1

*I’ve really fallen in love with moving as quickly and efficiently as possible through the landscape – I call it running but there is a lot of hiking involved!

Group Runs or Solo Runs? I do most of my running with my dog Piper. It doesn’t matter if we are going on a three mile jog around the neighborhood and it’s sleeting or a twenty mile day in the mountains, Piper is always ready and excited. I try to embody her example of enthusiasm every day. I also love running with human friends. It took me a really long time to feel like I had a community and good friends in Missoula. When I look back, one of the main turning points was joining the RWM marathon training class in 2013. This led to other group runs (on trails!) and now I have a solid group of friends I can count on to be up for a running adventure.

Favorite Race or Run: How to pick a favorite! I loved running the trails in the Pintlers when I was working on that map; there are so many beautiful ridge lines to explore! For races I love the Bridger Ridge Run and Runner’s Edge’s Eleven Miles to Paradise. The trails in Missoula are like good friends – I feel like I have to go check in with the ones I haven’t seen in a while.

Favorite Food Pre-Run & Post-Run: Pre run: coffee and a ProBar before a big run. I’m pretty slow in the morning so something I don’t have to prepare is good! Post run: Burger and a beer. If I have a long drive home after a run I leave a bag of Barbaras Jalapeño Cheese puffs and ginger ale in the car for the drive home from the trailhead.

What’s Your Favorite Hobby? I love to read – news, essays, novels, everything. I also love cooking and messing around in my garden.

Miles Run Per Week: This time of year with this weather 20-25. I’ve been spending a lot more time on skis than in running shoes lately! In the summer during field work season it gets up to 50-60.

Currently Training For: Summer! Not sure where I’ll be working yet this summer but it will definitely include a lot of time of the trails. I also like to sign up for at least one 20-30 mile race every summer. I’m not very competitive with but I do like having a goal to work towards. I haven’t decided on a race for 2017 yet so I’m open to suggestions!

Words of Wisdom: It is a privilege to choose the way you suffer. I remind myself this all the time when days get long and things start to hurt.

Anything Else You’d Like To Add: I feel so lucky to live in a place with such a wonderful community of inspiring and adventurous runners. Thank you Missoula!

Winter Foot and Lower Leg Conditioning Exercises to Reduce Spring Injury Risk

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February snow storms are sure to continue, despite our spring running training and racing goals. Winter activities such as cross country skiing, snowshoeing, and backcountry skiing are excellent ways to build strength and cardiovascular fitness, while providing a much-needed break from running. It is very important, however, to condition our feet and lower legs for the impact of spring running. Ski boots provide more support and rigidity compared to running shoes. Combine increased foot and ankle support with a low impact descent on skis, and the stage is set for spring running injuries.

Running places unique eccentric demands on the musculature of our feet and lower legs. During an eccentric contraction, a muscle contracts in a lengthened position to resist an opposing force. Greater demand is placed on muscle and connective tissue (tendons) during eccentric contractions. Running freely down a rocky mountain trail requires eccentric muscle strength. Now is the time to prepare your body for running with a few simple, targeted drills to make you more durable when the snow and ice melt.

1. Heel Raises-Drops: Increase the tensile strength of the Achilles tendon and calf musculature to reduce tendinitis and muscle strain. Picture1

2. Quick Feet Drills: Rapid, low impact footwork to boost agility and balance.Picture2

3. Plyo-Hops: Build power and shock absorption capacity with powerful bounding hops and cat-like soft landings.Picture3

4. Split Squats: Slow eccentric loading in a squat position followed by a burst and weight shift for leg and core strength.Picture4

5. Runner Lunge Hops: Stabilize-Hop- Stabilize-Repeat sums up the runner lunge hop. Try holding your position for 5 seconds when you land the hop portion of the runner lunge.
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As with all strengthening exercises, slow, intentional movement with an emphasis on form and balance should be primary. Sufficient gluteal, core, and extremity strength is necessary before attempting an eccentric strength-based exercise program. Contact the running injury prevention experts at Sapphire Physical Therapy with your specific training or running injury questions.

John Fiore, PT
Sapphire Physical Therapy
john@sapphirept.com
www.sapphirept.com

*As a reminder, Sapphire PT will be at the Runners Edge Thursday, February 2nd & Thursday, February 16th from 5:15-6pm to answer any questions you may have on running-related injury issues.

Customer Appreciation Party January 15th at RE

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Don’t miss out on the fun and prizes at our FIRST EVER Customer Appreciation Party Sunday, January 15th, 9:30am at the Runner’s Edge! Be prepared for a fun run, pancake bar, coffee, mimosas (did you think we’d forget?!) and a raffle drawing.

That’s right! Remember that raffle ticket you filled out this year each time you purchased a pair of shoes (or some other goody we were promoting that month)? Well now is the time to see if you are one of the lucky winners for some SWEET PRIZES!

Can’t remember those prizes? Prizes included are FREE shoes for life,
a trip to Seattle for two, and so much more!

SCHEDULE OF EVENTS
9:30am – Run
10am – Food/Drink
10:45am – Raffle Drawing

Just so we can plan on amount of food & drinks, please RSVP HERE by Monday, January 9th if you can. Thanks!

Thanks so much for all of your support during 2016! We can’t wait to party with you!