BRRC Running/Walking Bulletin for August 8, 2025

Running Quotes (New each Week):
I feel like when I am running, it not only helps change me physically, it also improves my state of mind.
Derek Hough


    

BRRC Run Club of the Week
BRRC members please join us for this run!
Wednesday, August 13, 2024
Genus Brewing Run Club
17018 E Sprague, Spokane Valley, WA
6:00 pm



BRRC 2025 - 2026 Online Membership Registration:
https://raceroster.com/memberships/4787/2025-2026-bloomsday-road-runners-club
BRRC club registration is open on race roster, however the deadline for ordering shirts has passed.



 


 



 

Six Minute Mile (New each Week):
https://mailchi.mp/sixminutemile/211090-17588678?e=ff960b9e0b
Minute 1: How should runners build strength?
Minute 2: Add these sleep tools to your arsenal
Minute 3: Walking can improve digestion, mental health, mitochondrial function, and more
Minute 4: More race recommendations
Minute 5: Quick Intervals
Minute 6: Daily Inspiration



BRRC 2025 Events (Save the date!)

BRRC CC Audubon 5K
September 7, 2025
Audubon Park
https://runsignup.com/Race/WA/Spokane/BRRCCrossCountryRaces 


BRRC Sundae Sunday
September 14, 2025
Flett Middle School
9:00 am
https://runsignup.com/Race/WA/Spokane/BRRCsSundaeSunday10Miler
Sundae Sunday Information
Registration updates for Price Increases
01/17/2025 through 04/29/2025, Early Registration is $35 with shirt
04/30/2025 through 06/27/2025, Registration cost go up to $40 with shirt
06/28/2025 through 08/22/2025, Registration cost go up to $45 with shirt
08/23/2025 through 09/13/2025, Registration goes down to $35 without shirt
09/14/2025 Day of Race registration is $50 without shirt



BRRC Colbert Half Marathon & 4-Miler
September 27, 2025
Colbert Elementary School
https://runsignup.com/Race/WA/Colbert/ColbertAutumnClassicHalfMarathon

BRRC CC Qualchan 12K
October 5, 2025
High Drive & Bernard https://runsignup.com/Race/WA/Spokane/BRRCCrossCountryRaces



BRRC Spokane Marathon/Half & 10K
October 12, 2025
Downtown Spokane


BRRC CC 7 Mile 5K
October 19, 2025
7-Mile Airstrip https://runsignup.com/Race/WA/Spokane/BRRCCrossCountryRaces


BRRC CC Mead 5K
October 25, 2025
Mead HS
https://runsignup.com/Race/WA/Spokane/BRRCCrossCountryRaces 



I Must Run Everywhere
I'm happy to introduce a new/old runner who is a prolific writer with a unique sense
of humor. Jim Johnson offered to republish a few of his articles from his blog, "I must Run Everywhere."
https://imustruneverywhere.com/ 

https://imustruneverywhere. com/2013/08/16/a-runners-diet/

A runner’s diet

Posted on   August 16, 2013

A few months ago I wrote about a diet regimen called   SNARP   (Strategic Nourishment and Replenishment Program), I devised that has been adopted by top runners around the world. Nowadays, I think most people don’t believe my post. I admit it was a total fabrication. I’m sure this will cause readers of   I Must Run Everywhere   to slap their foreheads in shock.

To make up for this transgression, I’ll reveal my real diet secrets. The secret is that I don’t eat anything special. In my entire career I’ve rarely eaten with a running benefit in mind.

However, I eat as healthy a diet possible because I believe what you eat has a big impact on health. I don’t necessarily want to live to a very old age, but while I’m alive, I prefer to be healthy and active.

The below photos show part of my vegetable garden which takes up most of my backyard. Starting in mid-April, I’m able to harvest over-wintered spinach, early lettuce and dandelion greens for salads. Additional greens ripen during summer and fall. I’m usually able to harvest lettuce into December.

On the left is a type of Romaine lettuce. Middle is Asian tatsoi. On the right - onions.

On the left is a type of Romaine lettuce. Middle is Asian tatsoi. On the right – onions.

Far left are eggplants. In the middle is Swiss chard. On the right, carrots.

Far left are eggplants. In the middle is Swiss chard. On the right, carrots.

It’d probably be boring and monotonous for most people, but most days my dinner is a big salad with many ingredients from April to December. I’ve been doing it for years, yet I still look forward to my big green meal in the evening. I freeze other fruits and vegetables that I grow and use them to make various dishes during winter.

However, I have a weakness for sweets and usually don’t keep them around because I’d devour them in no time. But I got around this rigid policy a few evenings ago.

I was hankering for something sweet, and I wanted it now, so a drive to the store or baking something was out of the question.

I found a neglected box of cake mix that had been given to me a few months earlier. I poured some into a bowl and added milk. Voila! – dessert for a king. If you’re hoping for instructions on how to prepare this dessert, you’re in luck.

Pour cake mix into a bowl. Warning - do not sneeze while doing this.

Pour cake mix into a bowl. Warning – do not sneeze while doing this.

Add milk. If any is spilled, ignore platitudes and release frustrations by crying.

Add milk. If any is spilled, ignore platitudes and release frustrations by crying.

Stir well. Guard against excess salivation dropping into bowl. Even though it's your own spit, it's still gross.

Stir well. Do not allow anticipation to cause saliva to drip into the bowl. It’s your own spit, but it’s still gross.

Yummy yummy. As a reminder, this is for at home alone use only. Do not serve at dinner parties.

Yummy. Reminder: for at-home-alone use only. Do not serve at dinner parties.

Do you have a story of going to extreme lengths to get some sweets into your mouth?

 

 
BRRC Links:
Read the latest Local BRRC Running Calendar here:  
https://www.brrc.net/Calendar.html


BRRC NEWS and OREO Award 

To see the online BRRC weekly bulletin, please click on this link: http://www.brrc.net/Weekly_Bulletin.html

BRRC Website:   http://www.brrc.net/

BRRC Officers:
President: Tony Proctor brrcpresident@gmail.com  
President Elect: open presidentelectbrrc@gmail.com
Past President:  Brett Danielson pastpresidentbrrc@gmail.com
Treasurer: Kevin Boercker  treasurerbrrc@gmail.com
Secretary:  Paul Fitzpatrick secretarybrrc@gmail.com

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