Shawmont Running Club

For 8/29/26

By

 • CtCloser • WHOZ • CONGRATS • RUNNIN’ • ELSEWHERE •
• THEMZ • RUN REPORT (Brand new Newsletter feature!) •

 

RUMINATIONS

By CtCloser

The Attendance Taker (#227: ZY Weekly Newsletter 8/29/26)

 

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WHOZ DOIN WHAT IN 2026

  • 9/9: AMAZON ½ MARATHON (Peru. RLY!)
    • Kenny Baby
  • 9/20: “PHILLY” DISTANCE RUN ½ MARATHON
    • Diane L.
    • Alan Bravo
    • Caiter
    • Half Caff
    • KayCee
  • 9/28: DELCO 10 MILER (Upper Providence PA)
    • Caiter
    • Half Caff
  • 10/19: DELAWARE DISTANCE CLASSIC 15K (DE)
    • Half Caff
  • 10/25: MARINE CORPS MARATHON (Arlington VA)
    • Rob R.
  • 11/1: COOPER NORCROSS RUN THE BRIDGE 10K (Camden NJ)
    • Half Caff
  • 11/21: ROTHMAN 8K (Philadelphia)
    • Kenny Baby
  • 11/21: “PHILLY” ½ MARATHON
    • Half Caff
    • John Henry Campbell
    • JulCee
    • KayCee
    • Jamie
  • 11/22: “PHILLY” FULL MARATHON
    • Bolt Cutter
    • CtCloser
    • Geoffrey
    • Ironette
  • 11/26: GREATER PHILADELPHIA YMCA GOBBLE WOBBLE 5K (Abington PA)
    • Half Caff
  • 12/5: REHOBOTH BEACH SEASHORE ½ MARATHON (DE)
    • Caiter

 

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CONGRATS-A-MUNDO TO ALL!

  • 8/29: “PHILLY” SPARTAN RACE
    • John Henry Campbell – 1:04:53
    • JulCee – 1:18:00

SEND YOUR RACE RESULTS TO: kristycorino@gmail.com

 

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RUNNIN’ OFF AT THE MOUTH

  1.  “The miracle isn’t that I finished. The miracle is that I had the courage to start.” – John Bingham
  2. “Run your race, and the rest of your life will fall into place.” – Unknown

(https://trailandkale.com/most-inspirational-running-quotes)

 

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ELSEWHERE ON THE WEB

What to Eat Before a Run: Timing, Carbs & Foods That Work

You want details? You got nauseating details. Read the article for more and see how much you already know.

“The right pre-run meal sits between [those] extremes, and the right choice depends on your run type, your timing window, and how your stomach responds to food under stress.”

How Long Before a Run Should You Eat?

  • “No single timing rule works for every runner because digestion speed depends on your metabolism, stomach sensitivity, and the food itself.”

How Much Should You Eat Before an Easy Run, Workout, or Race?

  • “Easy runs need 15 to 30 grams of carbohydrate, hard workouts 30 to 60 grams, and races 60 to 90 grams eaten 2 to 3 hours before the start.”

Should You Eat Before an Early Morning Run?

  • “Yes, if the run is longer than 75 minutes or harder than recovery pace, eating beforehand improves performance noticeably.”

What Foods Should You Eat and Avoid Before Running?

  • “For most runners, timing and portion size matter more than avoiding specific items you tolerate well.”

Can You Train Your Gut to Handle Pre-Run Food Better?

  • “Yes, a deliberate two-week protocol of eating the same pre-run meal before training runs can cut GI symptoms by roughly 60 percent.”

“What” Should You Eat Before a Race by Distance?

What Are the Best Pre-Run Snack and Meal Ideas?

  • “The best pre-run meals combine fast-digesting carbohydrate with very little fat or protein, like toast with honey, oatmeal with berries, a banana, or a bagel with jam.”

Does Protein Before a Run Help or Hurt?

  • “Adding 10 to 15 grams of protein alongside your carbohydrate is acceptable for long runs if you’ve tested the combination in training first.”

Putting It All Together

  • “When the timing and food dial in together, you hit the start line fueled, settled, and ready to run your strongest miles.”

(https://runnersconnect.net/what-to-eat-before-a-run/)

 

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THEMZ WHO WUZ THERE

Stats – We track attendance and Shawmont. Loggin’ the miles is just for fun.

Records: Attendance – 39 on 6/23/18. Shawmonts – 26 on 2/10/18.

This Week, 8/29/26: Attendance – 13. Shawmont – 6

  • Trail Tag – Distance (ROUTE)
  • Alan – 6
  • Betsy – 14 (SHAWMONT)
  • Bolt Cutter – 10
  • Caiter – 10
  • CtCloser – 14 (SHAWMONT)
  • Greg – 10
  • Haff Caff – 14 (SHAWMONT)
  • Jamie – 10 + 2
  • Jimmy Dee – 14 (SHAWMONT)
  • Quietman Tom – 14 (SHAWMONT)
  • Scottsy – 8
  • Stroller – 17 (On the drive)
  • Tall Dave – 14 (SHAWMONT)
  • Thanks for reading. Have a great week.

 

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RUN REPORT – 8/29/26

Thirteen of us got going at the top of Forbidden Drive for the usual 7:30 a.m. run.

A couple did distance variations around the standard 2½mi Valley Green Inn turnaround. A few more did variations around the nearly equally standard 5mi turnaround below the stone bridge.

With fall race-training season underway, the plurality did distance variations around Shawmont Avenue’s standard 14.

Stroller stands out for treating Forbidden Drive like 2 walks in the park with a double out and back. Well, it is beautiful.

Read Themz for the deets.

Footnote: Back when Zen Yanni wrote, the narrative around the previous week’s efforts was a regular feature. “Run Report” was the name of the entire publication, then (iCandybyWangC.com).
 

Congrats & Runnin’ Features Editor: KayCee
Website Newsletter & Facebook Editor: CtCloser (iCandybyWangC.com)

 

 

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