Marquette, MI – Marie Peasley of Marquette, MI, won the 2011 Rudyard Summerfest Triathlon on July 31.  In a reversed triathlon format, she finished the 5K run, 15 mile bike ride and 500 meter swim in 1:27:18, about a minute ahead of the second place finisher.  After a lack-luster run, Peasley came from behind on the bike and was the second woman into pool.  “I was dissapointed in my run performance,” Peasley said. “Surprisingly, my legs felt fresh when I got on to the bike.  I was able to pedal faster than I have at any race so far this year.”  As for nutrition, Peasley still relied on Clif Shot bloks and Pure Sport sports drink.  “I had to rethink my nutrition strategy, since the run was first and I usually fuel on the bike for the run.  I front-loaded with extra Shot bloks before the race, and made sure I had a good amount of Pure Sport when I got onto the bike.”  Next up for Marie is the Copperman Triathlon on August 6th.

 Marquette, MI – July 16. The 6 and 12 Hours of Potluck takes place at Harlow Lake State park in Marquette on a trail that has 500 ft of climbing on each lap. Starting at 10 am, Mary Connor hit the trail and completed 9, 6-mile laps in 6 hours to win the Solo class. “I rode straight thru stopping for a few pieces of banana bread, and drinking PureSport” said Connor.  “I reached my goal of 9 laps and will try for 10 laps next year!”

Zumbro Bottoms is a very challenging horse trail along the Zumbro River in SE Minnesota.  I took both horses up there Thursday (7/21) to help clear and mark trail for the Zumbro Bottoms Boogie endurance ride.  Thursday through early Saturday the Midwest was still in the grips of a record humidity wave which was challenging for man and beast alike.  Read More

                                                                                                                                                             MIND YOUR MUSCLES: What Every Athlete Needs to Know

 Every day your body breaks down cells and replaces them.  What you eat is the stuff your body builds with.  Get stronger, faster, by optimizing nutrition from morning to night.  Learn how to put the latest research on your plate. 

If you don’t know the answers to these questions, then you need to come to class!  Contact Donna at nutrition@donnamarlor.com

Why can skipping breakfast break down muscle? 

Takes the body out of catabolic…

Athlete who are serious about building muscle need to eat how often during the day?

Need to eat consistently throughout the day to provide… 

Anabolic activity (muscle building state) is highest at what time?

Anabolic activity is highest during… 

During exercise, athletes have four absolutely essential nutrient needs.  These are:

Water… 

Resistance exercise is the most efficient way to stimulate muscle growth.  To optimize muscle growth what nutrient timing is the most effective?

Preloading…  

After exercise, how much protein is optimal to assimilate amino acids into new cell growth for muscle?

Consuming a bolus of … 

If working out twice a day, how much rest is needed to optimize building muscle after eating? Read More

The Run the Keweenaw turned out great, I was first in the 50- 60 age group fro all 3 races.  5th overall in the series of all 3 races. Saurday  morning was the 4-mile up hill to Mt. Baldy.  That was followed with a breakfast donated by the Keweenaw Co-op.  The 10 k was 5 pm with a muddy trail after many passing downpours moistened the trails. The 25 km epic run was 8 am on Sunday morning followed by brunch care of The Pines restaurant. The last picture is all the loot that I won from all 3 races. The hospitality from the Keweenaw is always most gracious. Plan to go next year the second weekend in July

Mary’s first event for the summer was the the bicycle tour of Colorado. A one week supported tour that included 460 miles and over 25,000 vertical. 4 women headed out to participate in this ride which includes going over at least one mountain pass per day. sleeping in tents and living on pb and j and fresh fruit. this picture is in front of A-Basin that was still open for skiing.

June 26, 2011- Vancouver, BC- The sun came out for the Scotiabank Vancouver Half Marathon on Sunday.  “I was a little dehydrated from traveling, but downed 20 oz of PureSport WORKOUT before the race.” In a crowd of over 2200, with 883 female Master’s, Marlor cruised to 44^th place with a time of 1:45:22.  “I have not been running much on pavement – nor distance, but couldn’t pass up the chance to run this course. The scenery was just outstanding.” Race support was provided by Clif Bar and superb music along the way.

TEAM NEWS : Mt. Morris,WI June 25^th - Wasn’t sure how I would feel after the Lumberjack last weekend but I took a week off the bike and felt great.  I didn’t get the best start as there was lot of congestion because the course started out climbing and hit technical single track quite quickly, patiently (which is not my best feature) I was able to work my way forward in the pack. It was a 15 mile race. I knew I would be racing just over an hour so I relied on Clif’ Shot Blocks and they did not fail me. I had three 20 minutes before the race and 3 more about 1/2 hour in. I am so happy to have felt so good coming off of last weekend,!

TEAM Member Cheri Uelmen swept the Madeline Island Inline Marathon Rec Division over the weekend under slick, rainy conditions. “The pack started off slow, there were a lot of games going on,” said Uelmen.  “The pace actually seemed slow, but no one wanted to do a break away.”  Maintaining an average pace of 18.1 mph, Uelmen was first woman overall by a margin of over 2 minutes. 

 
Marquette, MI – Marie Peasley completed a weekend of racing that consisted of two 5K races and a 12 mile mountain bike race.  On Saturday, Marie completed the Twin Peaks Trail Run in Marquette, then drove four and a half hours to Wausau, WI to compete in another 5k trail run at 8:30 Sunday morning.  45 minutes later, she lined up at the start line for the 12 mile race in the WORS (Wisconsin Off-Road Series) mountain bike race.  Because the trail run and the mountain bike race were so close together, she missed the awards ceremony for the trail run, where she took 3rd in her age group.  “I relied heavily on Pure Sport and Clif Shot Blocks between the two races,” Peasley said of her efforts. “I couldn’t stop moving out of fear that I would tighten up, but I felt good during the mountain bike race.”  The base mileage brick training should suit her well for her next race, the Yooper Sprint Triathlon in Hancock, MI on June 19.