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Woodland 5 On the day entries available.

The first race was a huge success (full results here) and we have plenty of spaces for the next two events.

The dates  are:  26th June and  31st July.

entry form here (pdf or doc)


Finch Coasters Running Club
Welcome to New Finch Coasters!

A very warm welcome to the following Finch Coasters runners who have joined over the last few weeks: Katie Boeck, Matt Leach, Steve Bolt, Ruth Cook and Rob Savage. We hope you have many enjoyable and successful runs with the club.

 
Thursday Night Coasters Running

For those Coasters that have yet to run with the club on a Thursday night, what’s stopping you?

The Thursday winter runs start from 7pm from Morgan Recreation in Crowthorne. As with Tuesday nights, there are people of various speeds and abilities and we always ensure that you will have somebody to run with (and chat to) through the whole of the well-lit 6 mile course.

Give it a try if you haven’t before and we hope to see you oneThursday night very soon!

 
Beachy Head marathon results

Congratulations to those who ran Beachy Head Maathon on Saturday, particularly Andy Elliot who was sub 4 hours. Results are below.

Pos   Bib     Firstname Lastname  Gender Cat Club                                   Personal Chip Time
110   874   ANDREW ELLIOTT     M        MS FINCHCOASTERS                 03:57:40
313   451   ALICE ALBROW         F         FS FINCHCOATERS                    04:30:59
352   657   RACHEL MORLEY       F         FV FINCHAMPSTEAD COASTERS 04:35:02
459   1008 CHRIS AITKEN           M        MS FINCH COASTERS                04:48:05
464   883   STEVE FORSTER       M        MV FINCH COASTERS                04:49:13
493   1044  IAIN HOGG              M         MS FINCH COASTERS                04:53:26
494   1784  LOUISE MANDER      F          FV FINCHCOASTERS                 04:53:27
821   1398  PHILIP SURPLICE      M         MS FINCHCOASTERS                 05:43:23
822   922   ANDY SURPLICE        M         MV FINCH COASTERS                05:43:23
901   901   PAUL EATON            M         MV FINCH COASTERS                05:56:34

Steve Woods was masquerading as Iain Hogg while Becky Wood was playing the role of Lousie Mander for the race.

 
Fuels for Runners - The Banana by Joanne Hart

The banana is a popular runner’s food, before and after sport and as a healthy snack.   It’s a high energy, easy to transport food that comes in its own wrapper!  A medium banana (118g) provides 109 calories.

Did you know?

  • Bananas are a good source of potassium.  For runners, the important functions of potassium include helping the muscles and nerves function properly and maintaining the proper electrolyte balance in the body.  Muscle weakness can indicate a need for more potassium rich foods.  Other examples of potassium rich foods are vegetables such as spinach, broccoli and carrots.

  • A recent US study has suggested that eating more food containing potassium can have a protective effect for cardiovascular disease.  The greatest help was when people’s salt intake was already high though.  Keep a check on your salt intake instead; the UK government’s recommended daily maximum amount (RDA) is 6g.

  • Bananas are a very good source of vitamin B6.  Vitamin B6 supports the nervous system amongst many other things.   Other food sources include spinach, peppers, garlic and tuna.

  • Bananas contain the antioxidants vitamin C and manganese; they provide antioxidant protection against free-radicals which damage the body’s cells.  Free radicals are generated as part of normal body processes; exercise generates additional free radicals so runners may benefit from eating more foods that contain antioxidants.  Make sure you eat your fruit and veg!

Eating Bananas

  • Choose green bananas, they are a good source of prebiotics which fuel the good gut bacteria.  

  • Bananas are a high GI (Glycaemic Index) food. This means that their energy is quickly released into the body. Eat them with a food that is a good source of protein (Eg.  6 walnuts or small low fat natural yoghurt).  The protein helps to slow down the digestion of the sugary banana, keeping you fuller for longer and helps to avoid the plummet in blood sugar levels after you reach a sugar high and then dip mid afternoon.

  • A banana (and a few nuts) makes a good mid morning or afternoon snack.

 

  • A banana before a run or a race can provide you with energy.  Some people can get digestive issues by eating so close to a run though.  Remember not to test out a new food before your race!


  • Try a banana & peanut butter smoothie after a run – Blend a banana, low fat milk, dessert spoon of peanut butter, low fat natural yoghurt (for more protein) &  ½ tsp cinnamon.


In summary, the banana is a great pre-packaged food. Whether you eat it as part of a snack, a post or pre-run food will depend upon your individual goals!

Bibliography/References
Mateljan, G. The Worlds Healthiest Foods (2007). GMF Publishing and www.wedmd.boots.com


Have you got a food or nutrition topic that you would like covered? 
Then please ask Joanne Hart.

  Joanne is a Dietary Educator and a Yoga Teacher (British Wheel of Yoga).  She offers a 3 Day Food Analysis so that you can check what nutrients you are getting from your food and then work out what you need to do to support your health goals.   Joanne is carrying out a Nutritional Therapy degree and is a member of BANT (British Association for Applied Nutrition and Nutritional Therapy).   Joanne.L.Hart@googlemail   & www.yogawithjo.com

 Article written for Finchcoasters Running Club.

 
My Favourite Kit by Michael McClancy

Product: Mizuno Wave Musha

Type: Racing shoe

What I like about it:

Colour, low weight, comfort

What I don’t like:

Nothing, I’ve had absolutely no problems with them and have worn them summer and winter, on and off road

Other comments:

Not recommended if you need a support shoe or a lot of cushioning.  The stone in the heel groove is not integral to the design!

Last Updated on Monday, 03 October 2011 13:57
 
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