April 8, 2011 Volume 10, Number 29

In This Issue:

__/ E2 Nutrition Tips: The Muscle Protein Connection

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

__/ Great Performances - Road Racing

__/ Michigan Runner Race Series 2011

__/ Race Calendar - April - May 2011

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

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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,

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Mackinaw Memorial Bridge Race• Saturday, May 28, 2011 • Registration: http://tiny.cc/5cj52• Videos: http://tiny.cc/a5xcc

Crim Festival of Races• 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

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Michigan Runner magazineEditor: Scott Sullivan

Michigan Running NewsEditor: Jennie McCafferty

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========================================E2 Nutrition Tips: The Muscle Protein Connection========================================While it is still important to consume protein within 1 hour of exercise to maximize muscle proteinsynthesis (MPS), a well-balanced diet that includes adequate protein is important all day long. Researchpublished by Phillips SM, Tang JE and Moore DR showed that the positive interaction that occursbetween exercise, the protein we eat and the creation of muscle lasts for at least 24 hours. Other factorsincluding 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 istrue of muscle. There is a limit to the amount of protein that stimulates muscle creation immediatelyafter exercise. What's the magic number? Research by Moore DR, Robinson MJ and Fry JL publishedin the American Journal of Clinical Nutrition suggest that 20 grams is where we peak. They showed anincremental 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 dietin combination with increased exercise may increase weight loss. However, in most of these studiescalories from protein were increased at the expense of carbohydrate calories. Since muscles store energyin the form of carbohydrate (glycogen), this isn't a good option for a competitive athlete. Inadequatecarbohydrate leads to early fatigue, increased risk of injury and impaired focus. The upside? Peoplewho maintain a low-calorie, high protein, low carbohydrate diet with exercise reduce their loss of leanbody 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 yourintake of lean proteins and low-fat dairy higher in conjunction with whole grains and fresh fruits andvegetables, but skip the extra spreads, dressings and gravies. Skip the fried foods, baked pastries andtrips down the chip and cookie aisles and you'll accomplish your weight loss goals, while minimizingyour 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 RegisteredDietitian for a weekly menu sample.

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

E2 Eating & Exercise for Optimal Fitnesshttp://www.e2dietitian.comwww.hometohealthymeals.comhttp://www.e2dietitian.blogspot.comhttp://www.twitter.com/e2dietitian"E2 Dietitian" Facebook Fan Pagehttp://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 AugustaNational Golf Club hold our attention and cause television broadcasters to speak in reverentialwhispers each April? After all, this is a Southern old boys club which seems to belong to an earlier timeand an eclipsed sensibility. Why did I catch the fever this year as we made our way to Wednesday'spractice 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. Onemust be on the patron's list which has been closed since 1972. There were waiting lists for short periodsof time in 1978 and 2000, but no more. Apply for practice round badges by July 15. You may wait tenyears before yours come through. We earned our Wednesday practice round badges by being membersin good standing of the Golf Writers Association of America.

* The course itself is perfect green carpet. Television cameras can’t do justice to the elevationchanges, 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 pineneedles. The color scheme is all pink, white and green azaleas, dogwood, and pine. One can see AmenCorner (second shot on 11, 12, and tee shot on 13) all in one glance. Onc can see the pond on 16 thatdefeated Greg Norman's six shot lead in 1996. One can see the green on 17 on which Jack Nicklaus'sbirdie putt clinched his improbable sixth green jacket. We walked all eighteen holes (about six miles) ona perfect day of temperatures in the sixties and blue sky.

* Co-founder Bobby Jones was an amateur golfer himself, so amateur golf champions are alwaysincluded 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 JackBerry and other presidents of the Golf Writers Association of America on the wall. Immediate pastGWAA 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, severalacknowledging fans. Caddies for Vijay Singh, Alvaro Quiros and Sergio Garcia provided the highlighton 16, hitting balls to skip across the pond to the green, our chance to laugh and experience theAugusta roar. Quiros, one of the longest hitters on the tour, with his GQ-cover attire, and movie starsmile, 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

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7th AnnualMackinaw Memorial Bridge Race

Saturday, May 28, 2011Official 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.

wins. My money is on one of the young guns: Hunter Mahan, Dustin Johnson, Rory McIlroy or RyanMoore. Whoever is in the hunt on Sunday, we’ll be watching on television with fresh memories ofwalking Augusta National Golf Club's eighteen.

============================Great Performances - Road Racing============================-- Martian Invasion of Races Marathon, Saturday, April 2, 20112nd) Patrick Dantzer, 2:34:001st Master) Rich Power, 2:45:03

-- Martian Invasion of Races Half Marathon, Saturday, April 2, 2011The 2011 Martian Half Marathon course was actually 13.4 miles long; these are clock times from thatdistance.1st) R.P. White, 1:11:092nd & 1st Master) Hank Risley, 1:18:293rd & 2nd Master) Pat Deighan, 1:19:333rd Master) Joe Deighan, 1:21:48

1st) Sara Crowe, 1:30:222nd) Heather Dyc, 1:30:313rd) Alaina Case, 1:31:141st Master) Erin Larusso, 1:32:31

-- Martian Invasion of Races 10K, Saturday, April 2, 20111st) Corey Nowitzke, 30:092nd) Nick Stanko, 30:124th) Ian Forsyth, 30:341st Master) Kirk Walrath, 34:132nd Master) Eric Green, 34:533rd Master) Claudio Salas, 35:05

1st) Katie Jazwinski, 34:332nd) Lanni Marchant, 35:443rd) Danielle Salisbury, 35:502nd Master) Rebecca Price, 41:573rd Master) Mary Dorazio, 42:57

============================Michigan Runner Race Series 2011============================St. Patrick's Day Races 8K, Bay City - March 20Striders Saturday Classic, 10 Mile, Grandville - April 23Fifth Third River Bank Run 25K, Grand Rapids - May 14

Alma Highland Festival 8 Mile, Alma - May 28Dexter Ann Arbor Half Marathon, Ann Arbor - June 5Brian Diemer Amerikam 5K, Cutlerville/Grand Rapids - June 11

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National Cherry Festival 15K, Traverse City - July 9Steve's Run 10K, Dowagiac - July 30Crim Festival of Races 10 Mile, Flint - August 27

Labor Day 30K, Milford - September 4Mackinac Island 8 Mile Road Race, Mackinac Island - September 10Detroit 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, 100KRhttp://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

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An official race of Oakland County and the Crim Fitness Foundation

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Sunday, April 17, 2011* Scotiabank Montreal 21K & 5K, Montreal, QC, 8:30 am, ParcJean-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, 8:15am, 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, PinckneyRecreation 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 MichiganCollege behind HS track, training run up to 20MR,http://.runningfit.com

* Running Fit Trail Marathon and Half Marathon, Pinckney, 7:30am, Silver Lake, Pinckney Recreation Area, 26.2 MR, 13.1 MR,http://trailmarathon.com

Wednesday, May 4, 2011* Run Fit 5K, Novi, 6:30 pm, Novi Town Center, 5KR, 1MR, kidsrun, 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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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 25KR, 10KR, 5KR/W, teams,http://www.53riverbankrun.com

* 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 atJohnson’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 8KR,http://usatf.org

Sunday, May 22, 2011* Michigan Senior Olympics Summer Games Triathlon, Rochester, 8:00 am, Oakland University, tri:400mS/ 20KB/ 5KR, http://michiganseniorolympics.org

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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 – 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 (231) 865-3551

* Mackinaw Memorial Bridge Race, Mackinaw City, 6:00 am, Mackinaw City Recreation Complex, 6MR, 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.

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