Michigan Running News, April 8, 2011

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April 8, 2011

Volume 10, Number 29

Mississauga Marathon • • • •

May 15, 2011, Mississauga, Ontario Marathon, Half Marathon, 2, 5 & 10K Web: mississaugamarathon.com Video: http://tiny.cc/3f3m9

Rite Aid Cleveland Marathon

• •

May 15, 2011 Marathon, Half Marathon, 10K, 5K, Kids' Run Web: http://clevelandmarathon.com Video: http://tiny.cc/9uyfj

Photo © Carter Sherline / Frog Prince Studio

• •

Mackinaw Memorial Bridge Race • • •

Saturday, May 28, 2011 Registration: http://tiny.cc/5cj52 Videos: http://tiny.cc/a5xcc

R. P. White won the Martian Invasion of Races Half Marathon, April 2.

Crim Festival of Races

In This Issue:

• • •

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E2 Nutrition Tips: The Muscle Protein Connection

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MRN on the Road: Augusta, Georgia - Special for Golf Fans

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Great Performances - Road Racing

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Michigan Runner Race Series 2011

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Race Calendar - April - May 2011

Flint, Michigan, August 27, 2011 Web: http://crim.org Video: http://glsp.com/crim/

Metro Health Grand Rapids Marathon • • • •

Sunday, October 16, 2011 http://grandrapidsmarathon.com Videos: http://tiny.cc/o63pj 2011 Preview: http://tiny.cc/qc12v

To subscribe, please visit http://lyris.dundee.net/read/all_forums/subscribe?name=michiganrunningnews Michigan Runner magazine Editor: Scott Sullivan Michigan Running News Editor: Jennie McCafferty __/__/__/__/__/__/___/__/__/__/__/__/__/__/__/__/__/__/__/__/__/__/ __/__/ ======================================== E2 Nutrition Tips: The Muscle Protein Connection ======================================== While it is still important to consume protein within 1 hour of exercise to maximize muscle protein synthesis (MPS), a well-balanced diet that includes adequate protein is important all day long. Research published by Phillips SM, Tang JE and Moore DR showed that the positive interaction that occurs between exercise, the protein we eat and the creation of muscle lasts for at least 24 hours. Other factors including the amount, timing of protein, other nutrients consumed at the same time of the protein, type, duration and intensity of the exercise also play a role in muscle creation.

We previously reported that more protein is not better, a cup will only hold so much water, the same is true of muscle. There is a limit to the amount of protein that stimulates muscle creation immediately after exercise. What's the magic number? Research by Moore DR, Robinson MJ and Fry JL published in the American Journal of Clinical Nutrition suggest that 20 grams is where we peak. They showed an incremental increase in response up to 20 grams, but no differences in response between 20-40 grams.

What's that mean for you and I? Muscle drinks don't work.

What if you are trying to lose weight? Several studies have shown that a low-calorie, high protein diet in combination with increased exercise may increase weight loss. However, in most of these studies calories from protein were increased at the expense of carbohydrate calories. Since muscles store energy in the form of carbohydrate (glycogen), this isn't a good option for a competitive athlete. Inadequate carbohydrate leads to early fatigue, increased risk of injury and impaired focus. The upside? People who maintain a low-calorie, high protein, low carbohydrate diet with exercise reduce their loss of lean body mass. This means they lose more fat, less muscle.

What's an athlete to do? Reduce your calories at the expense of fat, not carbohydrates. Keep your intake of lean proteins and low-fat dairy higher in conjunction with whole grains and fresh fruits and vegetables, but skip the extra spreads, dressings and gravies. Skip the fried foods, baked pastries and trips down the chip and cookie aisles and you'll accomplish your weight loss goals, while minimizing your muscle loss.

Bottom Line?

1. A well-balanced diet, adequate in protein is important all day long.

2. High protein drinks are expensive with no resulting increase in muscle growth.

3. If you are overweight and trying to lose weight, a low-calorie, high lean protein, carbohydrate rich diet that is low in fat combined with regular exercise is optimal. Sound like a puzzle? See a Registered Dietitian for a weekly menu sample.

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NEWS - APRIL 8, 2011

E2 Eating & Exercise for Optimal Fitness http://www.e2dietitian.com www.hometohealthymeals.com http://www.e2dietitian.blogspot.com http://www.twitter.com/e2dietitian "E2 Dietitian" Facebook Fan Page http://www.linkedin.com/in/sheryllozicki ================================================ MRN on the Road: Augusta, Georgia - Special for Golf Fans ================================================ AUGUSTA, GA (April 6, 2011) – Why do the Masters golf tournament and the course at Augusta National Golf Club hold our attention and cause television broadcasters to speak in reverential whispers each April? After all, this is a Southern old boys club which seems to belong to an earlier time and an eclipsed sensibility. Why did I catch the fever this year as we made our way to Wednesday's practice round? * It's the only major which returns to the same course every year. * It’s impossible to get a badge (Augusta National's term for tickets) for the tournament. One must be on the patron's list which has been closed since 1972. There were waiting lists for short periods of time in 1978 and 2000, but no more. Apply for practice round badges by July 15. You may wait ten years before yours come through. We earned our Wednesday practice round badges by being members in good standing of the Golf Writers Association of America. * The course itself is perfect green carpet. Television cameras can’t do justice to the elevation changes, the undulating greens, the huge, wide fairways. The U.S. Open prides itself on long punishing, long rough, but you’ll find no long grass here. Pine trees are tall and much of the “rough” is pine needles. The color scheme is all pink, white and green azaleas, dogwood, and pine. One can see Amen Corner (second shot on 11, 12, and tee shot on 13) all in one glance. Onc can see the pond on 16 that defeated Greg Norman's six shot lead in 1996. One can see the green on 17 on which Jack Nicklaus's birdie putt clinched his improbable sixth green jacket. We walked all eighteen holes (about six miles) on a perfect day of temperatures in the sixties and blue sky. * Co-founder Bobby Jones was an amateur golfer himself, so amateur golf champions are always included in the field. University of Michigan's Lion Kim will play by virtue of having won the U.S. Amateur Public Links Championship in the summer of 2010. * No tents. Facilities here are permanent, including the luxurious press center with photos of Jack Berry and other presidents of the Golf Writers Association of America on the wall. Immediate past GWAA President, Vartan Karpelian will be the next photo. Facilities for spectators (known as "patrons" at Augusta National) are permanent and luxurious, too.

Wednesday's practice rounds were fun. Players were intent, but often smiling and relaxed, several acknowledging fans. Caddies for Vijay Singh, Alvaro Quiros and Sergio Garcia provided the highlight on 16, hitting balls to skip across the pond to the green, our chance to laugh and experience the Augusta roar. Quiros, one of the longest hitters on the tour, with his GQ-cover attire, and movie star smile, gets my vote for best-looking player in the field.

Phil Mickelson will wear the green jacket again, but in an even year to go with his 2004, 2006 and 2010 P. 4

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NEWS - APRIL 8, 2011

7th Annual Mackinaw Memorial Bridge Race Saturday, May 28, 2011 Official Starting Time: 6:00 - 7:15 a.m.

Entry Fee: $40 (includes breakfast, official race apparel & transportation to starting area) 3RD ANNUAL FALL COLORS BRIDGE RACE Saturday, October 8, 2011

Contact Mackinaw Area Visitors Bureau for more info, Accommodations & Entertainment Packages, etc.

A P R I L 8, 2 0 1 1 - M I C H I G A N R U N N I N G

NEWS

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wins. My money is on one of the young guns: Hunter Mahan, Dustin Johnson, Rory McIlroy or Ryan Moore. Whoever is in the hunt on Sunday, we’ll be watching on television with fresh memories of walking Augusta National Golf Club's eighteen. ============================ Great Performances - Road Racing ============================ -- Martian Invasion of Races Marathon, Saturday, April 2, 2011 2nd) Patrick Dantzer, 2:34:00 1st Master) Rich Power, 2:45:03 -- Martian Invasion of Races Half Marathon, Saturday, April 2, 2011 The 2011 Martian Half Marathon course was actually 13.4 miles long; these are clock times from that distance.

1st) R.P. White, 1:11:09 2nd & 1st Master) Hank Risley, 1:18:29 3rd & 2nd Master) Pat Deighan, 1:19:33 3rd Master) Joe Deighan, 1:21:48 1st) Sara Crowe, 1:30:22 2nd) Heather Dyc, 1:30:31 3rd) Alaina Case, 1:31:14 1st Master) Erin Larusso, 1:32:31 -- Martian Invasion of Races 10K, Saturday, April 2, 2011 1st) Corey Nowitzke, 30:09 2nd) Nick Stanko, 30:12 4th) Ian Forsyth, 30:34 1st Master) Kirk Walrath, 34:13 2nd Master) Eric Green, 34:53 3rd Master) Claudio Salas, 35:05 1st) Katie Jazwinski, 34:33 2nd) Lanni Marchant, 35:44 3rd) Danielle Salisbury, 35:50 2nd Master) Rebecca Price, 41:57 3rd Master) Mary Dorazio, 42:57 ============================ Michigan Runner Race Series 2011 ============================ St. Patrick's Day Races 8K, Bay City - March 20 Striders Saturday Classic, 10 Mile, Grandville - April 23 Fifth Third River Bank Run 25K, Grand Rapids - May 14 Alma Highland Festival 8 Mile, Alma - May 28 Dexter Ann Arbor Half Marathon, Ann Arbor - June 5 Brian Diemer Amerikam 5K, Cutlerville/Grand Rapids - June 11

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NEWS - APRIL 8, 2011

National Cherry Festival 15K, Traverse City - July 9 Steve's Run 10K, Dowagiac - July 30 Crim Festival of Races 10 Mile, Flint - August 27 Labor Day 30K, Milford - September 4 Mackinac Island 8 Mile Road Race, Mackinac Island - September 10 Detroit Free Press/ Flagstar Marathon, Detroit - October 16 =========================== Race Calendar - April - May 2011 =========================== Saturday, April 9, 2011 * USA 100 km Championships, Madison, WI, Mad City 100K, 100KR http://usatf.org Sunday, April 10, 2011 * Dooby Du Bikesport Duathlon, Toledo/ Berkey, OH, 8:30 am, Secor Metropark, 2MR/ 6.5MB/ 2MR/ 6.5MB/ 2MR, http://eliteendeavors.com

Blazing Trails Trails with the Brooksie

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Sunday, April 17, 2011 * Scotiabank Montreal 21K & 5K, Montreal, QC, 8:30 am, Parc Jean-Drapeau, 21KR, 5KR, http://canadarunningseries.com Thursday, April 28, 2011 through Saturday, April 30, 2011 * Hillsdale “Gina” Relays, Hillsdale, Hillsdale College track, http://www.hillsdale.edu/athletics/mens_track/ginarelays.asp Saturday, April 30, 2011 * Carrollton Lions Club Walk/Run for the Blind 5K, Carrollton, 8:15 am, Carrolton High School, 1235 Mapleridge Road, 5KR/W, Craig Douglas, (989) 399-8860, cdouglas@carrollton.k12.mi.us, http://leaderdog.org * Let's Move Festival of Races, Mount Clemens, 9:00 am, 13.1MR/ Relay, 5KR/W, 1MR/W, Thomas Gray, (586) 295-1532, letsmoveracedirector@gmail.com, http://www.letsmovefestival.com/ * Road Ends 5 Mile, Pinckney, 9:00 am, Silver Lake, Pinckney Recreation Area, 5 MR, http://trailmarathon.com * WYLD Bill 5K, Hillsdale, 10:00 am, Hillsdale College track, 5KR/W, http://www.hillsdale.edu/chargers/mens/track Sunday, May 1, 2011 * 20 Mile Training Run, Traverse City, 9:00 am, Northwest Michigan College behind HS track, training run up to 20MR, http://.runningfit.com * Running Fit Trail Marathon and Half Marathon, Pinckney, 7:30 am, Silver Lake, Pinckney Recreation Area, 26.2 MR, 13.1 MR, http://trailmarathon.com

YOU’LL NEVER FINISH A

MARATHON IF YOU DON’T TAKE THE

NEXT STEP. Registration now open.

October 16, 2011 grandrapidsmarathon.com

Wednesday, May 4, 2011 * Run Fit 5K, Novi, 6:30 pm, Novi Town Center, 5KR, 1MR, kids run, http://runfit5K.com Saturday, May 7, 2011 * Derby Day 5K, Lake Orion, 4:00 pm, Canterbury Village, 5KR/W, http://goodboyevents.com * Lakes Region Bay Half Marathon, Bay City, 13.1MR, 5K, FR, http://usrahm.com, http://active.com Sunday, May 8, 2011 * Kalamazoo Marathon, Kalamazoo, 8:15 am, 26.2 MR, 13.1MR, 5KR/W, 5K Judged RaceW, 1 MFR, kids run, http://www.borgessrun.com

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Foster Swift Half Marathon Pepsi Max® Marathon Relay Helen DeVos Children’s Hospital Kids Marathon

NEWS - APRIL 8, 2011

Thursday, May 12, 2011 – Saturday, May 14, 2011 * Mid American Conference Outdoor Track & Field Championships - Men & Women, DeKalb, IL, http://mac-sports.com Friday, May 13, 2011 * Sports and Fitness Expo, Grand Rapids , 11:00 am

, DeVos Place Expo, http://53riverbankrun.com

Saturday, May 14, 2011 * Dances with Dirt - Gnaw Bone, Nashville, IN, 6:15 am, Mike’s Music and Dance Barn, 50MR, 50KR, 26.2MR, 13.1MR, 100K relay, Running Fit, http://dwdgnawbone.com * Fifth Third River Bank Run, Grand Rapids, 8:00 am http://www.53riverbankrun.com

25KR, 10KR, 5KR/W, teams,

* Heart of Michigan, Lansing, 8;00 am, State Capitol, 10KR, 5KR/W, http://champsforcharity.com * Marathon 10K, 5K, Mississauga, Ontario (Greater Toronto), 10KR, 5KR, relays, Lakeshore Road at Johnson’s Lane, 6:00 pm, http://www.mississaugamarathon.com * USA 15 km Trail Championships, Spokane, WA, Riverside State Park, 15KR, http://usatf.org Sunday, May 15, 2011 * Ferndale Foot Frolic, Ferndale, 9:00 am, Kulick Community Center, 1201 Livernois, 10KR, 5KR, (248) 544-6767, http://ferndalerecreation.org Sunday, May 15, 2011 * Michigan Senior Olympics Summer Games 10K, Rochester, 8:00 am, OPC, 5KFR/W, http://michiganseniorolympics.org * Mississauga Marathon, Mississauga, Ontario (Greater Toronto), 26.2 MR, 13.1MR, relays, 2KFR/W, Mississauga City Hall, 7:30 am, http://www.mississaugamarathon.com * Rite Aid Cleveland Marathon & 10K, Cleveland, OH, 7:00 am, 26.2 MR, 13.1 MR, 10KR, http://www.clevelandmarathon.com Tuesday, May 17, 2011 * Michigan Senior Olympics Summer Games 5K, Rochester, 9:00 am, OPC, 5KR, http://michiganseniorolympics.org Saturday, May 21, 2011 * Susan G. Komen Race for the Cure®, Detroit, 8:00 am, Comerica Park, 5KR/W1MFR, 1 Mile FR, http://detroitraceforthecure/ * USA Masters 8 km Championship, Williamsburg, VA, Fit to Run, Fit to Dream 8K http://usatf.org

8KR,

Sunday, May 22, 2011 * Michigan Senior Olympics Summer Games Triathlon, Rochester, 8:00 am, Oakland University, tri: 400mS/ 20KB/ 5KR, http://michiganseniorolympics.org A P R I L 8, 2 0 1 1 - M I C H I G A N R U N N I N G

NEWS

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* XTERRA Last Stand Triathlon / Duathlon, Augusta, 9:00 am, Fort Custer State Park, Tri: 1/2MS/ 12.5MB/ 4MR or Du: 2MR, 12.5MB, 4MR, http://www.eliteendeavors.com Thursday, May 26, 2011 â&#x20AC;&#x201C; Saturday, May 28, 2011 * NCAA Division I Outdoor Track & Field, Round 1, Bloomington, IN, Irwin Bell Track or Mike A. Myers Track and Soccer Stadium, Indiana University, http://ncaasports.com/track-and-field/schedules Saturday, May 28, 2011 * Alma Highland Festival 8 Mile / 5K, Alma, 9:15 am, Alma College campus, 8MR, 5KR/W, kids runs, http://almahighlandfestival.com, http://active.com * Fruitport Old Fashioned Days Run, Fruitport , 9:30 am, 10KR, 5KR, Donald Wood 3551

(231) 865-

* Mackinaw Memorial Bridge Race, Mackinaw City, 6:00 am, Mackinaw City Recreation Complex, 6 MR, Mackinaw Area Visitors Bureau, http://www.mackinawcity.com Monday, May 30, 2011 * Hartland Memorial Day Run/Walk, Hartland , 8:00 am, Hartland High School, 5KR, 3KW, http://www.hartlandschools.us/athletics/Events/Run/ * Memorial Day 5K Run/Walk & 8K Run, Grosse Ile, 8:30 am, Grosse Ile HS, 8KR, 5KR/W, 1MFR, http://everalracemgt.com ******* Calendar entries are a value-added service for Michigan Runner clients. Please contact Art McCafferty (artmccaf@sbcglobal.net) if you're interested.

--------------------------------------------------------*Michigan Running News is published weekly. Please feel free to pass this email on to anyone you think might be interested. * To reply, please send email to jennie@glsp.com. * To unsubscribe, please send email to leave-23206900-64315194G@lyris.dundee.net Jennie McCafferty, Online Editor, Michigan Runner Michigan Runner Archives: Michigan Running News - http://michiganrunner.net/news/ Michigan Runner Magazine - http://michiganrunner.com/#pastissues Michigan Runner Television - http://michiganrunner.tv/archives.

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NEWS - APRIL 8, 2011