New Richmond Running Club

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Welcome Runners!

Quote of the Week

"It Rained! That's 5 in a row!

-Roadrunner at Cleveland Marathon 


Picture of the Week

Green Bay Marathon 

The weather was a bit cool this year and speeds were up as locals broke personal barriers on the course! Nice Work Runners!


In The News

Jeff places 8th in AG at Cleveland!!

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Chris K places 3rd at Uffda with Steve P getting 1st in AG!

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Kate, Sara and Jerry run Madeline Island Half!

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Heebink and Family run the k9 5k

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Eau Claire Marathon

Ironman Texas

Waconia ten mile

Members Area

The New Richmond Running Club

Questions? Comments? Concerns?

Contact: [email protected]

Runners Quick Tip

Turmeric is not a miracle!

Newest Members

 

Grandmas Marathon
Week #15
May 21st - 27th

Monday            Cross Train
Tuesday               5 Miles
Wednesday          10 Miles
Thursday               5 Miles
Friday                      Rest
Saturday              10 Miles
Sunday                20 Miles
Race Times vs Weight Loss
Weight
 5K
 10K
 13.1
 26.2
 2lbs
 12.4s
 25s
 52s
 1:45m
 5lbs
 31s
 1m
 2:11m
 4:22m
 10lbs
 1m
 2m
4:22m
 8:44m
 20lbs
 2m
 4m
 8:44m
17:28m

Hydration Guideline for Runners








ONE HOUR OR LESS

Three to six ounces every 15 to 20 minutes. Water is usually fine. For a tough run over 30 minutes, consider a sports drink to give you a kick of energy at the end.

ONE TO FOUR HOURS

Three to six ounces every 15 to 20 minutes. A sports drink with carbs and electrolytes will replenish sodium. Prefer gels? Chase them with water to avoid sugar overload.

OVER FOUR HOURS

Drink three to six ounces of sports drink every 15 minutes, after which use thirst as your main guide (drinking more if you're thirsty and less if you're not).

POSTRUN

Replace fluids, drinking enough so you have to use the bathroom within 60 to 90 minutes postrun. Usually eight to 24 ounces is fine, but it varies based on running conditions.

The Centre

Facility Hours:

Monday - Thursday 4:45 - 10:00

Friday     4:45 - 8:00

Saturday 7:00 - 8:00

Sunday   7:00 - 8:00