The Joys of Vulcan and Chocolate Milk

Shoot for the moon. Even if you miss it you will land among the stars.
- Les Brown

Saturday morning was GORGEOUS! Especially standing beneath Vulcan looking out over Birmingham knowing it was all down hill from there. We had a great run - the temperature was perfect, the company - divine.

If you'd heard scary stories about the Children's Hospital to Vulcan run make sure to ask Erica, Addy or Jim to give you the lowdown... I promise we'll do that run again soon :)

Many thanks to Felcia for the water stop!

Next week we run 8 from Brownell and it promises to be rather chilly so dress well. But remember, if you're not a little cold when we start running, you'll be too hot pretty soon. With our runs getting longer please remember to eat something when you get up - ike a banana with peanut butter or half a PBJ or a cereal bar of some sort (my favorite are the Luna bars - ¢99 at Publix and lots of flavors) or a bagel. I always have a spot of coffee as well and a gatorade.

For you chocolate fans, chocolate milk is a super post run drink. Here's the scoop:The drink you loved as a kid has the ideal amount of carbohydrates and protein that tired muscles need for recovery, says Joel Stager, Ph.D., director of the department of kinesiology at Indiana University. According to a study Stager led, drinking chocolate milk postexercise speeds up recovery and increases the time it takes to reach exhaustion during a subsequent exercise session better than sports drinks. And a 2007 British study found that regular milk is better than water or a sports drink at restoring fluid levels following a bout of exercise in the heat. Plus, milk contains bone-strengthening vitamin D and calcium.

For those who are anti-chocolate:

Cherry Juice
If George Washington was more of an athlete, he never would have felled his dad's cherry tree. A study done in 2008 by British researchers found that runners who drank 16 ounces of tart cherry juice in the days before, the day of, and two days after a marathon decreased inflammation, oxidative stress, and muscle damage. "Cherry juice is very useful for postexercise recovery," says Declan Connolly, Ph.D., professor of physical education and exercise science at the University of Vermont. Cherries are higher in antioxidant and anti-inflammatory properties than many other types of fruit. Try drinking a cup of tart cherry juice after exercise—particularly during heavy training. But don't guzzle it like it's tap water: One cup has about 30 grams of natural sugar and 130 calories.
Sipping Points: If cherry juice is too tart for you, try a sweeter blend with cherries and other 100 percent fruit juices.


Vegetable Juice
Chock-full of a variety of nutrients in a concentrated package, 100 percent vegetable juice is a tasty way to get a serving or two of veggies. Those made mostly with tomatoes have lots of lycopene, an antioxidant that a British Journal of Nutrition study found protects muscles from oxidative stress caused by exercise. Many brands have three to five times the amount of sodium and 13 to 17 times the amount of potassium in sports drinks, "which makes vegetable juice an ideal part of a postrun snack or meal that includes carbs and protein," says Kimball.
Sipping Points: Sodium levels can range from 140 to 620 milligrams in regular (non—low sodium) brands. Choose higher levels if you crave salt postrun.

(all drink info above is from an article from RunnersWorld online called Natural Solution: Mother Nature's healthy drinks recharge muscles and aid performance.)

Here's to strong bodies, full hearts and open minds,
peace -
Hilary