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Running and Walking FriendsPost Workout Recovery SecretsHere is what’s happeningPaceTat the perfect tool for qualifying for the Boston MarathonHigh School Running Column by Abby Lee
 Autumn leaves color the slopes of the Adirondack Mountains |
Fleet Feet Syracuse Normal Hours: Open 10-7 M-F, 10-6 Saturday and 12-5 on Sunday |
Running and Walking Friends:
After years of running from the dangers that haunted his childhood in the war ravaged country of Sudan, Lopez Lomong now runs toward a much different goal:making the 2008 US Olympic Team.
Taken from his home at the age of 6 and imprisoned by rebel soldiers, Lomong escaped the only way he knew how, by running. After years in a Kenyan refugee camp, Lomong became part of a Catholic relief operation that found American homes for 3,800 Sudanese Boys. Lomong came to Tully, New York, to live with the Robert Rogers family, who also took in several other refugee boys including Dominick Luka.
Lomong and Luka at the Tully Invitational
After a quick adjustment to life in America with his new adopted family, Lomong starred in cross-country and track and field at Tully, went on to college at Northern Arizona University, won the NCAA 1500 Meter Track Championship and became a US Citizen.
Lopez Lomong becomes a US Citizen at the Federal Building in Syracuse
Photo by D. Lassman, The Post Standard
Now, HBO’s program Real Sports with Bryant Gumbel has profiled Lomong in a story called “Run to Freedom.” Real Sports Correspondent Mary Carillo travels with Lomong back to Africa, to be reunited with his biological parents who he has not seen since he was 6 years old. The story is emotional, uplifting, and now part of the rich history of running in the Syracuse area.
If you would like to see the HBO Real Sports show featuring Lopez Lomong, here is a schedule of times it can be seen.
Post Workout Recovery Secrets
Many athletes and weekend warriors have discovered the benefits of post exercise nutrition. The longer or more intense the workout, the more important it is to replace vital nutrients that are lost in the workout. Keep in mind, the entire goal of refueling after a workout is to speed up recovery so you can workout again.
Your body is the most efficient in utilizing nutrients to speed recovery within the first 45 minutes or so after the conclusion of exercise. Nancy Clark, nutrition guidebook author and sports nutritionist at a fitness center in Chestnut Hill, Mass., advises that athletes plan their post-workout meal in advance to prevent unhealthy snacking afterward.
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The three areas you want to consider after your workout is hydration, carbohydrates and protein
With hydration, water and sports drinks have long been a staple of many people and are a great place to start. With sports drinks, there is an opportunity to re-hydrate and also get some carbohydrates and electrolytes. Consuming 12-16 ounces of water or sports drink after working out is a step in the right direction for muscle and energy recovery. Maintaining your hydration through out the day of a strenuous workout also is important.
Carbohydrates have been utilized by runners and cyclists for years. The general guideline is a carb intake of a half-gram per pound of body weight. So a 150-pound person should eat about 75 grams of carbs, or the equivalent of a cup of cooked pasta. How much carbs should be eaten after exercise depends on the duration and intensity of the workout, as well as when the next training will occur. For example, a post-workout meal is generally more essential for a triathlete who runs in the morning and cycles in the afternoon than a runner who runs just once a day.
Protein is another critical nutrient to included in the post exercise meal. Protein provides amino acids, which are used to rebuild damaged tissues as well as provide enzymes and carrier proteins necessary for adaptation to exercise. Without protein, the body’s ability to adapt to exercise is greatly diminished. Usually 
20% of your total calorie intake of food in a recovery meal should be comprised of protein.
There are plenty of commercial drink mixes that supply the proper amount of carbohydrates, proteins and electrolytes, many of which we carry at Fleet Feet Sports. Power Bar has even developed a Recovery Shake that tastes great and delivers 40 grams of carbohydrates, 13 grams of proteins and 21 other essential vitamins and nutrients to help speed up recovery.
For further information on Post Workout Recovery Nutrition see our staff at Fleet Feet Sports.
Here is what’s happening
Fall foliage, cooler temperatures and some great events make the beginning of fall a perfect time to run or walk.
Saturday is the 3rd annual Goblin Race in Marcellus to benefit the Elmcrest Children’s Center
Sunday brings the Syracuse Festival of Races to Manley Field House
Sunday is also the American Cancer Society’s- Making Strides Against Breast Cancer at Clinton Square
The Wineglass Marathon and Marathon Relay is also on Sunday in Corning
PaceTat the perfect tool for qualifying for the Boston Marathon
Do you remember carrying a piece of paper with split times to help you keep on track for a race goal? Of course the paper would get wet and the ink on the paper would smear or disappear.
Later, a pace wrist band came out that you could use to keep you on track. The only problem was the writing was so small you would have to stop running and squint to see if you were on track.
Now a new company called PaceTat has created a temporary tattoo that you wear on your arm with split times for half marathon and marathon distances. The tattoo is water resistant and is easily removed with rubbing alcohol or baby oil.
Learn more about PaceTat and keep your goal pace with you as you run.
High School Running Column by Abby Lee |
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It has finally happened, the whole "back to school" gig is up, and teachers have started to load on the work. And once more, the student-athlete strives to find that happy medium between schoolwork and sports. The whirlwind of papers needing to be edited, the short stories and articles that need to be read, all subject matter blending in together to form a big chunk of information that eventually needs to be memorized. More often than not, I find myself hesitating to leave school grounds, knowing the time and effort I will have to put in to the work that lay strewn across the desk.
To High School cross country athletes, practice is the best time of the day. Par-taking in the one thing that drives us, inspires us to never give up. It's the one part of our day where we can actually test ourselves, physically and mentally, to see how far we can actually go until our limit is reached. It's the one part of our day where we can forget the world and go out on the trails for some enjoyable fartleks or a long run. The world disappears and it is just us, our team, and the solitude of the trees and a dirt path. We couldn't ask for anything better.
Yet, once practice is over and the team goes their separate ways to start that schoolwork, what then? Must we forget about the one thing we love, the one thing that makes us tick? Reading Hamlet, To Kill A Mocking Bird, The Great Gatsby is all fine and dandy, however I know that I want to keep the best part of my day with me. That is why after a majority of schoolwork is done, I can go back to the one thing it is I love, running.
My coach recently got me started on Running with the Buffaloes. If you have not picked this book up yet, I would highly recommend it. It is an inspirational tale of the Colorado University's Men's Cross Country team and their trials and tribulations they face throughout their year. Coach Mark Wetmore never relents on his athletes, even as the top runners on the team like Adam Goucher continue doing 90+ miles a week. As athletes become injured, as the odds seem to be stacked against them, the Buffaloes never give up. They push themselves as I have never heard of any do before. Their story inspires you to do anything you put your mind to, literally putting one foot in front of the other if need be.
So next time you are out at a bookstore, pick up a copy of Running with the Buffaloes by Chris Lear. I assure you it will make you appreciate your team, your coach, and the sport of running. As Adam Goucher says, "More than teammates we have a friendship. It's like Mark says, “when you spend three or four hours together every day with blood, tears, and pain, you become inconceivably close. A lot of people don't realize thathttp://www.fleetfeetsyracuse.com."
Open 10-7 M-F,
10-6 Saturday and
12-5 on Sunday