5K Run & 2 Mile Walk. March 17, 2012. Benefiting Make a Wish Foundation. Hosted by Chi Omega.
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FROZEN 4 Race Results
FROZEN 4 Age Group Results
FROZEN Walk Results

FROZEN 4 Mile Run and 2 Mile Walk – JANUARY 14, 2012 – Ephram White Park. All proceeds go to Jessie Beam. Run starts at 9:04 and the walk starts at 9:14. Entry fee is $25 and includes at hooded sweatshirt. Donations are appreciated.

La Luz Trail in Albuquerque, New Mexico!

TRAX is in Kona, Hawaii!!

If you are like me you want to get the most out of your body. To do that you must properly fuel your body. You would not put unleaded gas in a race car, you should not put junk food in your body. The most important time to really pay attention to what you eat is the thirty minutes after a workout. When you work out, you are tearing you muscles down so that they can repair themselves and be stronger than they were before. What your muscles need most to repair itself is protein. Typically 10-18 grams of protein within thirty minutes of your workout is sufficient enough for most runners. I stress the thirty minute window because that is the time when your muscles are open and ready to take anything you give them. I know what you are thinking; I can’t afford to spend fifty dollars on protein powder. Well there is no need to since you can find what you need in your refrigerator – chocolate milk. That’s right! That sweet treat you remember as a kid is now your secret weapon for recovery. There is 8 grams of protein per 8 ounces of 2% milk and 2 grams of protein per 2 tbs of chocolate syrup. I usually double mine to make a 16 ounce glass of chocolate milk which ends up being 20 grams of protein. So just remember the next time get finished with a run , drink your chocolate milk so you can get your body to recover faster. Getting your body to recover quicker, means getting more out of your following workouts. It also means getting in better shape faster with less injury.
~Bonita Paul, former WKU All-American runner

Where in the world is TRAX?? Sanibel Island!

Where in the world is TRAX?? We made it to China!

STAY RELAXED

Staying relaxed during a hard run or race is one of the best ways to improve performance while minimizing your risk of injuries. The question is how do you keep relaxed when every muscle is on fire, the bear is sitting nicely on your shoulders, and that guy behind you seems to be getting closer with each footstep. RELAX YOUR LIP… let your lower lip JIGGLE and let the relaxation spread. It’s all about connections. You remember the old childhood song: the head bone is connected to the neck bone; the neck bone is connected to the shoulder bone and on down the body. Well in a way that’s true. The lower lip can’t bounce unless the jaw is relaxed and the jaw can’t relax unless the neck is relaxed and on and on.  Clyde Heart the coach of both Michael Johnson and Jeremy Warner advocates this very idea to help his runners maintain good form and speed as they fatigue.

Make your diet colorful. Try to keep a wide variety of colorful fruits and vegetables in your diet. Each color of fruits and vegetables has its own health benefit when combined with the vitamins and nutrients of the fruit or vegetable.

Running shoe info blog…