New Richmond Running Club

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Welcome Runners!

Quote of the Week

Fast is fine but accuracy is everything
-Wyatt Earp


Picture of the Week

Healthy Heart 5K

The season of local races is upon us! Kevin bettered has time from last year by more than a minute to place second in his age group in 18:36.


In The News

Brew City Half Marathon

The 2017 Boston Marathon

Zumbro

Goldys Run

A great day for running a the U of M congratulations to everyone that ran!

Walter Pancake Classic

        A small group turned out for the Walter Pancake Classic and  after a fire alarm scare Sean enjoys his breakfast in the great outdoors!

Ron Dawes 25K

Members Area

Newest Members

City Trail Conditions

Trails are in great shape


Overheard on the Run

Where did the names 2 hats and 2 cups come from? Shouldn't someone be 2 step'n? Or Double Time?


Upcoming Events

Saturday, Apr 29 at 8:00 AM - 4:00 PM
Saturday, May 6 at 9:00 AM - 12:00 PM
Sunday, May 7 at 7:30 AM - 2:00 PM
Wednesday, May 17 at 4:30 PM - 7:00 PM

Eau Claire Marathon
Week #17

Monday: Cross Train
Tuesday: 4 - 5 miles
Wednesday: 8 - 10 miles
Thursday: 4 - 5 miles
Friday:    Rest
Saturday: 4 - 6 miles
Sunday: 8 - 10  miles

Video of the Week

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.

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

Northland Runner

The Indianhead Track Club is an all-volunteer, nonprofit organization whose purpose is to promote health and fitness by sponsoring running and walking activities for people of all ages, fitness levels and abilities.

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