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NEWSLETTER # 002, DECEMBER 2018

KRISTI’S KROSS TRAINING

I’m not a runner. I don’t like running. I like lifting kettle bells to the extent that callouses now grace my white collar hands. I secretly despise the running club and hope that their little club implodes in a fiery blaze. Geez. You got me all worked up there. Sorry. Anyways, because I hate running, the winter months are my favorite training time. Why? Because winter should be much more about overall body fitness than running. Training, racing and recovery do a number on our bodies in the peak season. The winter months should be a time where we focus less on running and more on fitness by using our time to strength-en, condition and focus on mobility. This will allow our bodies to counteract the loss of strength and mobility that we lose as we grow older{2} and give our bodies time to recover leaving ourselves stronger for the next running season. Plus, it is a great time to get out and enjoy something other than running (which I hate not sure if I mentioned that)! According to the Mayo Clinic there are five elements to a well-rounded fitness routine:

Aerobic Fitness and Power {2}Strength TrainingCore ExercisesBalance trainingFlexibility and Stretching

Over the next five months, we will go in depth with each of these five elements and discuss the importance of each in a balanced routine. Today, we begin with Aerobic Fitness and Power: Aerobic Fitness and Power: This probably seems like a no-brain-er in a newletter that claims to be about running. Sure, you need some aerobic activity to be able to run. Duh. But some people will ask: How much aerobic activity do I need in a week? Well, the answer is complicated and really depends on your goals. The

Mayo Clinic indicates that a minimum of 75 minutes of vigorous aerobic activity or 150 minutes of moderate aerobic activity per week. If you ask me (which you kinda are since you are reading this article), the mayo clinic is for pansies. Really, the goal is to maintain a base level of fitness that is sustainable. Try to set us a schedule where you are working some level of aerobic fitness into each day. It doesn’t have to be epic, but it does have to be sustain-able. Here is a typical aerobic fitness week for someone like me: Monday: Run 45 minutes (I hate Mondays)Tuesday: Swim 30 minutesWednesday: Walk 25 minutes to workThursday: Run 45 minutes (I hate Thursdays)Friday: RestSaturday: Cross Country Ski 90 minutesSunday: Downhill Ski Notice that there are only two runs in a week? That is because there are any number of ways to get your aerobic fitness. Skiing, backcountry skiing, cross country skiing, swimming, getting on the bike trainer, zumba classes, etc. are all great ways to train your body. Try to work in some aerobic (or anaerobic) intervals into the mix. For instance, try to work in some short bursts into your activities. Hike hard for 30 seconds and return to a mod-erate pace, swim a couple laps hard and rest, go fast on your skis and take the chair up. Try to regain that explosiveness that you lost by running countless miles during the summer. Interval training can be fun doing the activities that you already love! Whatever you do, don’t get on a treadmill. Treadmills are the worst. Get outside and enjoy yourself! And burn your treadmill. {1} https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness-training/art-20044792{2} https://www.runnersedgemt.com/news/

Desk Reporter Kristi ColemanContributing Writer and Cross Fitter

HOLIDAY GIFT GUIDE ‘Tis the season to start getting gifts for your boo (or somebody else that you know, that may or may not be your boo). For the runners or fitness geeks in your life, the MMW Runnin’ Club has pulled together a gift guide to make Holiday shopping easy! Here are some suggestions:

Under $20- reflectors or socks:Buy your running boo some safety or comfort gear available at the Runners Edge in Missoula, MT:Feetures Elite Max Cushion Running Socks: Or Nathan Reflective bands:

Under $30- Yaktrax Run Traction for your boo’s Waterworks adventures also available at Runners Edge in Missoula , MT:

Under $40- Keep the snow off your boo’s ankles with the Salo-mon Trail Gaiters also (probably) available at Runners Edge in Missoula , MT:

Under $80- Keep the cold off your boo’s legs with a pair of Nike running tights possibly available at The Runners Edge in Missou-la, MT:

Women’s Cut Men’s Cut

TRAINING CALENDARShane brings the pain.

I don’t often admit to making mistakes. In the case of my last article I must admit that I made an error: I assumed that our readers were generally located in northern latitudes. I underes-timated our ability to reach out to runners around the globe. I will now be focused on “peak season” running and “off season” running as opposed to “winter running”. In Montana, we are in our off season. The days of racing for the year are behind us. Now is the time for building a sustainable base that will lift us, injury free, into the next competitive season. The training program is focused on running a half marathon in late February which will set us up for a fantastic racing season next year. See the Kristi’s Kross training for additional tips for keeping up your fitness through the hum drum of the “off season” schedule. If you do nothing this off season, keep up your fitness, rest your bodies, and make sure to be ready for the rigors of next year. Here at the MMW running club, we are invested in your long term fitness as opposed to short term gain. Here is the training schedule for the next month: Week of 12/3: Weekly mileage goal: 9.5 miles. Long Run: 4.5 miles. 30 minutes of strength and conditioning and 60 minutes of cross training.Week of 12/10: Weekly mileage goal: 10 miles. Long Run: 4.5 miles. 30 minutes of strength and conditioning and 60 minutes of cross training.Week of 12/17: Weekly mileage goal: 11 miles. Long Run: 5 miles. 30 minutes of strength and conditioning and 60 minutes of cross training.Week of 12/24: Weekly mileage goal: 11.5 miles. Long Run: 5 miles. 30 minutes of strength and conditioning and 60 minutes of cross training.Week of 12/31: Weekly mileage goal: 13 miles. Long Run: 6 miles. 30 minutes of strength and conditioning and 60 minutes of cross training.

Field Reporter Shane Morrissey,Runner, Designer, Visionary

Under $100- Keep the wind off you boo with the Patagonia Houdini jacket, likely available at The Runners Edge in Missou-la , MT:

Under $150- Keep your boo upright in the snow and ice with a pair of Hoka Speedgoat 2 shoes, available at The Runner’s Edge in Missoula, MT:

Field Reporter Sarah Larsen, Live from Utah

RUNNER SPOTLIGHT

This month’s Runner Spotlight shines on Colin Lane.

With a long, cold winter in front of us, Colin Lane explains the various techniques he uses to keep in shape while still enjoying running in the wonderful Montana outdoors. Wow, what a busy holiday season. How do you find time to run these days?I don’t really. I mean, it is pretty cold and dark out and who wants to run in those conditions? Oh wait, I did go running once over the Thanksgiving weekend.

Really? That’s amazing! I’ve heard that running during the winter can lead to slips and falls. Did you fall down?No. I’m pretty good about not falling down.

Wow, what a relief! Do you have any tips to avoid falls?Mostly I just try to avoid running on snow or ice. I also try to avoid inclined slopes. Even a slight grade can lead to injury, so I find it is best to find perfectly level surfaces.

But what about the cold? I’ve heard that running in the cold can lead to lower body temperatures or even frostbite!Yes, there is definitely the risk of feeling chilly when running during the winter. The best way to prevent this is to stay indoors. If you do have to go outdoors, it is best to wear warm clothing. Take care to find clothing that isn’t too warm. When running, your body generates additional heat and sweat, so it works best if your clothes can breathe. Another option is to dress in layers. The obvious problem with this is that you’ll have to carry any layers you remove while on your run. One solution to this problem is to run with a designated clothing-carrying partner. Inexperienced runners can often fill this role quite well, since they need the additional exercise anyway.

What great ideas! Is there any other gear that you recommend?Headbands. If you wear it right it can keep your ears warm.

Desk Reporter Colin Lane, Fearless Leader and Proud “Runner”

KELLI’S KOMPLAINTS

Don’t feel like running? Is it just not your day? Are you better than everyone else and don’t want to embarrass the boys out on the trail? Never fear! Use one of these tried and true complaints to get out of group running!

1. That ninja mike’s burrito may have not been a good idea…2. I have had/am having/will have one or all of the follow -ing injuries a. There’s no cartilage left in my knee ! b. I fell in a puddle. Now my shoulder hurts. c. I have surf toe. d. I was attacked by a rafter of wild turkeys e. I have the whiskey flu f. I have the patriot flu g. I have the stomach flu h. I have the flu-flu i. Everything hurts. Running is impossible.3. I have a deadline. For what project you ask? You know. That one.. 4. I prioritize personal hygiene over cardio. Unlike some people. 5. I’m saving my energy for Friday doubles 6. I don’t run in herds. What are we, cattle?7. I’m too sore. From doing things more extreme than group running. 8. I don’t have the right gear! 9. I’m allergic to Strava. 10. I forgot my selfie stick. 11. Shane is too slow. He holds me back. 12. It’s too cold. 13. It’s too hot. 14. It’s too nice out. 15. ‘I literally can’t’16. No.

Disclaimer: This is a parody article and does not reflect the beliefs and standards of the MMW Runnning club.

Field Reporter Kelli Littleton,Both Do-er and Complainer

RACE PREVIEWRuns of Christmas Past, Present, and Future

As the inaugural year of the MMW Running Club, 2018 has been a fantastic year for races and fun runs. As interest and participa-tion grows, we are excited to see what the New Year has to bring!

• 3 brave runners took part in the Snow Joke Half Marathon last February, 2018. Conditions prohibited any new running club half marathon FKT (fastest known time) but chances are that new record will be set in 2019. (Shane Morrissey, Brian Stelling, Mark Stelling)

• • • • • • • • • • • • • • • The Triple Scoop is a classic MMW 10 mile run, established

by Colin Lane before many of us were born. This year 3 participants set a new world record running from Colin’s home up the steep slopes to the ‘L”, taking on the grueling switchbacks to the ‘M’, then a final exhaustive push over the top of waterworks hill and back down to Colin’s home in the rattlesnake. The athletes were rewarded with delicious breakfast prepared by Colin’s better half – Katie. (Colin Lane, Mark Stelling, Shane Morrissey)

• The Pub Run in Bozeman is a staple run for any almost serious runner. Offering both a 10K and Half Marathon, thousands of people dress in green and cruise through the mostly downhill course to a St. Patty’s Day party at the finish line, rewarded with a beer as they cross. This year, 3 club members put on their green and seized the day. (Mark Stelling, Brian Stelling, Jackilyn Randall)

• What’s better than running a marathon? Splitting a mara-thon into a 4 part relay. The same runners that took on the Pub Run teamed up with Helena runner Kara Addison in the Governor’s Cup Marathon Relay under the team alias ‘Jogging out of Excuses’, getting first place in the co-ed division.

• • • • • • • • • • • •

• Because running is the worst part of Triathlons (writer opin-ion) they are included in this segment. The year started with the Grizzly Triathlon, running club participants included Colin Lane and Mark Stelling. There was a bet placed on the race between Stelling and John Melvin, which ended horri-bly. Many wallets were emptied. In anger, Mark went on and competed in both the Peak Triathlon and the Ironman 70.3 in Coeur D’Alene.

• Ultras - as summer went on, the real runners came out. Starting with the Leadville Silver Rush 50 mile race, both Shane Morrissey and Alyson Holweger took on the rugged mountainous course at altitudes where most humans would not survive. Deciding that was not enough, Shane went back to Leadville to double the pain in the Leadville 100 mile run, finishing well under the cutoff time limit. Some might refer to his efforts as sickening.

• • • • • • • • • • • • • • • As we entered fall, we started to gain more and more run-

ning club members. Every town has some form of a Turkey Day race, and 4 running club members made the treach-erous journey to Great Falls to compete in the Burn the Bird run. Andrew Norby, Mark Stelling, Brian Stelling, and Jackilyn Randall strongly represented the MMW Running Club with multiple placings in the top 10. In Missoula, Luke Jackson (CURRENT HALF MARATHON FKT HOLDER) participated in the Turkey Day 3K fun run, and claimed to have only pushed down 3 children in order to get in the top 100.

JG’S CULINARY CORNER

The holidays. A time of grudging family gatherings, and feasting. A time when your cheat day slides into a cheat month…

With so many delicious options to write about and so little time before my next meal, I am going to share with you a Holiday Feast Life Hack. This is intended to save you time, and make you and whomever you are preparing to feast with happy.

I can’t speak much on cooking a turkey, or any of the fancy casseroles one might eat, so I am usually tasked with the most important of sides (after stuffing, and mashed potatoes), the cranberry sauce. My secret hack - buy it, people.

Do not spend hours making a homemade cranberry sauce just to impress your jerk of an uncle who spends the entire time at your house lurking in the other room, watching the Cowboys and making you question whether you purchased enough beverages to last the visit. Do not do it.

The case is simple. Hours of time, many weird ingredients to try and make an extremely sour berry not taste so sour, and in the end, it probably won’t taste as good. So don’t bother trying. Also, homemade cranberry sauce has the unappetizing appearance of something a wild bear left in the woods.

Ingredients:-1 can of jellied cranberry sauce. Quantity may vary – size according to the very simple formula

where:A = area of dinner plate (mm sq.)N = number of guests (add 3 for every child under 9)L = number of sides other than cranberry sauceB = average belt size of guestsπ = number of pies to be consumed.

That’s pretty much it. Of course, the proper way to serve this is to slice the jellied yum along the length of the cylindrical mold. Your guest will appreciate the artistry of the can ribs that are still visible. The effect will be lost if the sauce is chopped up for the appearance of effort. Save the smashing for the potatoes.

And for the added bonus, with all the time you have saved your-self, you might be able to squeeze in a run. This run will have a benefits trifecta: You will impress family members with dedica-tion, you can take a break from that jerk of an uncle still hopped up on the game, and you might offset some of the extra calories that potentially could get consumed this time of year.

Field Reporter John Giddens,Father and Food Enthusiast

As we look to the future, many running club members are train-ing and preparing for the Snow Joke Half Marathon, February 2019. For some, it will be a first half marathon. For others, it will be a chance to achieve a new FKT. The stronger presence we have the better, so stay motivated through winter and join us for a 13.1 mile jaunt through a winter wonderland in Seeley Lake this February!

Field Reporter Mark Stelling,Race Preview Coordinator and Ping Pong Extraordinaire

Photo Credit: https://rtcvers.wordpress.com/tag/jellied-cranberry-sauce/

Photo Credit: https://www.greenbelly.co/pages/bear-scat-identification

OUTREACH DARK BEER OF THE MONTH CLUB

Barrel-Aged Freeze Out Stout, KettleHouse Brewing

The best way to spread Christmas cheer is to drink with others, a great holiday beer! This month we succeeded in doing just that through the enjoyment of this year’s offering of Barrel-Aged Freeze Out Stout from KettleHouse Brewing Co. The Holiday Season is upon us, and once again it is time to spread merri-ment throughout the land by hosting each other in gatherings of warmth and kindness, or host a long, cold club run. If you are fortunate enough to be invited to, or host such an event you will need a beverage strong enough to shake of the cold and loosen your comrade’s inhibitions. KettleHouse has created such a beer in the Freeze Out Stout, and yet have taken it to a whole other level with a barrel-aged option.

This beer does not disappoint, at least if you are in to that kind of thing. Poured into a snifter to enhance its aroma, it is dark as the Devil’s soul. Never fear! As you lift it to your nose you are embraced with essence of warm whiskey barrel and sweet vanilla. You pull the snifter back, away from your lips, wanting to understand it better before the first taste. Slowly, as cool as a cucumber, you take a drink. Sabor! The tastes come one by one marching down the palate. At first Vanilla, whiskey, booze, cream. A hint of eggnog? With the second drink you begin to warm, any visions of the Devil fade away. One of your compatri-ots makes an attempt at humor, but you laugh anyway, thinking of the creamy flavor. And also, funny is easier with 13.6% ABV! From here on you will want to tread lightly, least you wake up with a fuzzy head remembering dreams of a dark liquid of the gods. Now go for a run! You will need to prepare yourself for more nights of cheer, beer, and merriment!

Field Reporter Christopher Haskell, Ex-Texan, seldom seen runner, preferring to get lost out on two wheels. However, of late he has learned to embrace his bipedal ancestry and enjoy a good run in the dirt or snow.

OUTREACH IPA OF THE MONTH CLUB

General Quarters Double IPA, KettleHouse Brewing

Brrrrrrr! It’s cold out there! Don’t risk frostbite. Your winter bod needs attention in order to safely insulate you during the frigid month of December. Your only hope is to find a beer with mighty calorie and ABV levels. Proudly march yourself to the Northside Taproom and declare your mission to drink General Quarters Double IPA. The 75 IBU in this beer screams eagles bursting out of your chest tattoo, but the 9.3% ABV smooths everything out just right. Be a patriot while sculpting your win-ter bod. Buy General Quarters Double IPA at any KettleHouse distributor.

Field Reporter Ryan Schumacher, Just the Nicest Guy You’ll Ever Meet

Find us online at:https://www.instagram.com/mmwruns/

See you next time. - MMW Runnin’ Club Newsletter Staff

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