New Richmond Running Club

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Welcome Runners!

Quote of the Week

"Today's good mood sponsored by running"


Picture of the Week

Gopher To Badger

It was another norm for G to B! Hot, humid and a little spice in the air dumped on the runners from the California wildfires. It was a brutal day but they all survived including Roadrunners streak of all of them! Nice work runners!


In The News

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Gary S runs Stockyard Days!
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Corey "CJ" Jurowski Races USAT nationals in Cleveland after a tough month prior. Corey got home from a 2nd place at Turtleman to find his house on fire. Also a notice for everyone to watch your cords plugged in!
Excellent work Corey!
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Kevin G still fighting injury and new quad and hammy strain 
Hang tough Kevin!
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OK Cucumber is Saturday in Boyceville! 
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Stower Trail Half Marathon

Voyageurs 50 Mile

Eugene Curnow Trail Marathon

Siren 5K

C.A.R.E. 10K

Sean gets 2nd!

Members Area

The New Richmond Running Club

Questions? Comments? Concerns?

Contact: [email protected]

Runners Quick Tip

 Signs of Dehydration
  • dry mouth
  • Sore and stiff muscles
  • headache
  • the eyes stop making tears
  • sweating may stop
  • muscle cramps
  • nausea and vomiting
  • heart palpitations
  • lightheadedness
  • Bright lights hurt your eyes

Sign of the Week

Video of the week
Gopher to Badger

Twin Cities Marathon
Week #11
Aug 13th - Aug 19th

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