Results tagged ‘ John Steinmiller ’

12 Weeks Until the Brewers Mini: Sign Up Now and Save!

Can you believe it is just 12 weeks until the Brewers Mini-Marathon? Time is running out to start training properly–and to save on registration fees!

Regular Entry ends on Tuesday, July 31st; after that, Late Entry fees kick in, so if you’re on the fence or just haven’t gotten around to signing up yet, now is the time to do it!

If you haven’t heard about the Brewers Mini yet, the 13.1 mile race will start and finish at Miller Park, taking participants on a scenic route past a number of iconic Milwaukee landmarks along the way, such as Saz’s State House, the Miller Valley and Miller Brewery, the Mitchell Park Domes, Potawatomi Bingo Casino, the Harley-Davidson Museum and Palermo’s Pizza. Runners will also run through the park along the warning track.

The event will come with plenty of fun and entertainment as all participants will receive a free Brewers ticket voucher good for select 2012 or 2013 games at Miller Park, a participant medal, a “tech” shirt and a post-race tailgate party outside Miller Park with live music.

Great on-course support will be provided with 10 aid stations featuring water and Gatorade, misting stations, and entertainment along the way.  Spectators will have plenty of free parking at Miller Park and will have the opportunity to watch racers run through Miller Park while being shown on the scoreboard.

Additionally, participants can raise money for the MACC Fund, benefitting childhood cancer research in Wisconsin.

Participants can sign up for the race and organize their own fundraising page online at www.brewersmini.com.

We are all in the midst of training for the race ourselves, so we hope you’ll join us on Saturday, September 22!

-John & Cait (and Trenni)

johnandcait@brewers.com

Here’s a recap of our training posts to date:

Brewers To Host “Mini-Marathon” in September, Will Benefit the MACC Fund

20 Weeks To Go Until the Brewers Mini-Marathon!

Getting in Gear: 19 Weeks To Go Until the Brewers Mini-Marathon!

18 Weeks To Go Until the Brewers Mini-Marathon….10 Weeks until the 5K Sausages Run/Walk!

Eat to Compete: 17 Weeks To Go Until the Brewers Mini-Marathon!

16 Weeks Until the Brewers Mini: Happy National Running Day!

15 Weeks Until the Brewers Mini: A Reminder to Play it Safe

13 Weeks Until the Brewers Mini: Listen to Your Body

Chef’s Table for the Marlins Series

The Miami Marlins are in town for a four-game series beginning tonight at Miller Park, and the featured item at the Loge Level Chef’s Table is “Miami’s Own Cuban Sandwich.”

Miami is full of Latin flair and this sandwich brings a little bit of that to Miller Park.  The traditional sandwich is served with roast pork, ham, Swiss cheese, sliced pickles and dijonnaise on fresh bread.  As always, the famous house made chips are served on the side.

Cuban Sandwich on fresh bread.

Cuban Sandwich on fresh bread.

 

The sandwich made to order on the cast iron griddle.

The sandwich made to order on the cast iron griddle.

Additionally, the fresh “Corn Off the Cob” is back.  This side dish featured corn cut off the cob right in front of you and served with your choice of Parmesan butter or Chipotle ranch seasoning.  this is a perfect side for sharing and goes well with the Cuban sandwich.

Fresh corn "off the cob" is back!

Fresh corn “off the cob” is back!

 

Menu for the Marlins Series

Menu for the Marlins Series

The Cuban sandwich is $9.50 and the corn side is $3.00.  As always, these items can be found at the Chef’s Table outside section 215 at Miller Park.  The Cuban sandwich is for this week only!

–JOHN

johnandcait@brewers.com

 

Chef’s Table for the Diamondbacks Series

Two items on the Chef’s Table this weekend at Miller Park for the Diamondbacks series that will add a litle spice to your dining experience at Miller Park.  The “July 4th Famous Firecracker Cheeseburger” and “Cherry Wood Smoked Corn Off the Cob” will be featured this weekend.

The first is a slider-style burger topped with pepperjack cheese.  The burger itself has red and green chili peppers inside which gives it some great flavor.  The burger is topped with fried onions and a sweet molasses aioli.  It is served with the famous house made chips.

The burgers, seen here are made fresh to order.

The burgers, seen here are made fresh to order.

The second item is a Cherry Wood Smoked Corn “Off” the Cob.  This is an awesome snack that goes well with the burger and can be shared for two.   The corn–smoked here at Miller Park–is cut fresh off the cob in front of you upon ordering.  It is paired with your choice of sauce including Parmesan Butter (no spice), Chipotle Ranch (a little bit of spice) or a Cotija Mayonnaise (more spice).  I liked the Chipotle Rance and Cotija Mayonnaise the best, both gave it a Southwest-taste.

Corn being cut fresh from the cob.

Corn being cut fresh from the cob.

Chef's Table Menu

Chef’s Table Menu

The sliders are “Adam McCalvy Approved” as I received his two thumbs up in the press box just a few minutes ago.  These items are available only at the Chef’s Table (outside section 215 on the Loge Level) for this weekend’s series vs. Arizona.  The sliders are $9.50 and the corn side is $3.00.

–JOHN

johnandcait@brewers.com

13 Weeks Until the Brewers Mini: Listen to Your Body

Two weeks ago, I told you about my experience of pushing myself too hard early on in training. I warned readers to err on the side of playing it safe. Now, here’s another lesson in that from Trenni, based on her experience at Summerfest’s Rock ‘N Sole this past weekend.

It’s a good reminder to listen to your body and train safely!

-Cait (& John)

johnandcait@brewers.com

DNF. Did not finish. That was the outcome following the Rock ‘N Sole half marathon for me on Saturday. I have been running distance races for nearly seven years now and no matter how bad I felt or how tough the race, I have never dropped out early. I could have survived and crossed the finish line on Saturday and probably not much slower than my usual time, but I had to stop this time so I won’t have to again.

Starting with the Boston Marathon in 2010 I have been struggling with dehydration issues in all but a few of my events. The races I run start out just fine, but as the miles pile up, my body wears down far too fast when the temperatures are even slightly warm. The symptoms start with me feeling very, very thirsty and a little “off”. Things then progress to where no matter how warm it may be outside, I experience goose bumps on my arms and legs. By the time I get closer to the finish, it is nearly impossible for me to even approach a pace I’m capable of running and the headache and nausea have set in.

I began to experience these symptoms around the 10-mile mark on Saturday. I was running at a pretty decent clip (about a 7:25-7:30 mile), but nothing I couldn’t handle for that distance. Just one week earlier I had run a 10-mile race at a 7:24 pace and felt just fine. (The weather was cooler, less humid and more overcast on the day of the 10 mile race.)

As the route rounded toward Veteran’s Park on the lakefront, I spotted a medical tent at about 11.5 miles. One and a half miles from the finish. Despite how close I was to the end, I stopped. I decided it was better to figure out what the heck is going on with my body than to finish another run knowing I’ll feel crummy again the next time around.

Although I was disappointed I stopped, I finally have some concrete information to work with.

One, my feelings of discomfort are not in my head. (I was partly worried I’m just mentally weak and can’t push through the finish of races.) The medical team had me walk around and drink Gatorade to try and calm some of the symptoms. After nearly ten minutes of no aerobic activity, they checked my heart rate and it was still at 140 beats per minute, which is way too fast after an extended period of time without intense activity-especially for someone at my fitness level. In addition to my heart rate, the medical team in the main tent twice took my blood pressure. Once while lying down and again a few minutes later sitting up. My blood pressure dropped nearly 20 points between the two, which again is not normal. A drop of 20-plus is very alarming, so I didn’t fit into that category, but it was still enough of a red flag for the doctor.

The second revelation, a medication I’m taking may be to blame. Apparently the type of medicine I’ve been taking for the past few years (right around the time I began having issues) can sometimes exacerbate heat exhaustion and dehydration. I may need to switch medications or make the simple change of taking the does at night as opposed to first thing in the morning.

So although things didn’t go remotely the way I wanted them to during my first half marathon of the summer running season, I walked away feeling better about future events. For the first time in more than two years worth of racing, I may finally have a solution to a frustrating problem.

I am going to visit my primary care physician and figure this thing out as I continue to train for the Brewers Mini. Don’t forget to always train safely and really listen to your body.

-Trenni

Here’s a recap of our training posts to date:

Brewers To Host “Mini-Marathon” in September, Will Benefit the MACC Fund

20 Weeks To Go Until the Brewers Mini-Marathon!

Getting in Gear: 19 Weeks To Go Until the Brewers Mini-Marathon!

18 Weeks To Go Until the Brewers Mini-Marathon….10 Weeks until the 5K Sausages Run/Walk!

Eat to Compete: 17 Weeks To Go Until the Brewers Mini-Marathon!

16 Weeks Until the Brewers Mini: Happy National Running Day!

15 Weeks Until the Brewers Mini: A Reminder to Play it Safe

Green Roof, Green Seats, Green Grass: Miller Park is Now One of Wisconsin’s Largest Green Buildings

Miller Park is awash in green—the roof, the seats and the field.  The ballpark just got a little greener as it formally was designated “LEED Certified” last night in a pregame ceremony making Miller Park one of the largest “green” buildings in the state and just the third stadium in Major League Baseball to receive LEED certification in the category of Existing Building Operations and Maintenance.

From left to right: Peter Templeton with the U.S. Green Building Council; Bob Hallas, Brewers Senior Director, Stadium Operations; Dave Myers, JCI; Kim Hosken, JCI; Molly McElligott, JCI, Kevin Potter, JCI and Jeff Hansen, JCI. The crew that helped Miller Park receive its LEED Certification.

From left to right: Peter Templeton with the U.S. Green Building Council; Bob Hallas, Brewers Senior Director, Stadium Operations; Dave Myers, JCI; Kim Hosken, JCI; Molly McElligott, JCI, Kevin Potter, JCI and Jeff Hansen, JCI. The crew that helped Miller Park receive its LEED Certification.

To kick off Brewers “Green Week,” the official certification ceremony took place on the field before the game with members of the Brewers staff along with members of Johnson Controls, Inc. who helped in the process.

Miller Park is one of the most complicated buildings ever certified in the LEED Existing Building rating system, due to the nature of the facility, the sheer volume of people, materials, vendors, the operable roof, and overall complexity of the building operations. Only two other Major League Baseball stadiums have achieved LEED for Existing Buildings (AT&T Park in San Francisco and Target Field in Minneapolis), and both of them are open-air facilities. The retractable roof makes meeting energy and ventilation thresholds more challenging.

Obtaining LEED status is voluntary.  It is a very rigorous process that involves the following:

  • LEED certification provides independent, third-party verification to confirm that a building is operated using strategies aimed at achieving high performance in key areas of human and environmental health: sustainable site development, water savings, energy efficiency, materials selection and indoor environmental quality.
  • LEED was developed by the United States Green Building Council (USGBC)
  • LEED-certified buildings are designed to:
    • Lower operating costs and increase asset value
    • Reduce waste sent to landfills
    • Conserve energy and water
    • Be healthier and safer for occupants
    • Reduce harmful greenhouse gas emissions

Johnson Controls, Inc. managed the LEED process at Miller Park, helping the Brewers identify projects in many different categories to help them become more sustainable, as well as help draft policies to adhere to sustainability goals moving forward.  This isn’t just a one-time photo opportunity for the Brewers and Johnson Controls, this is an on-going effort and commitment that the Brewers are making to the community and the environment.

The LEED certification process involved coordination with many additional stakeholders at Miller Park. In addition to the Brewers and JCI, key partners included Performance Clean LLC, Sportservice, Grumman/Butkus Associates, Waste Management and The Southeast Wisconsin Professional Baseball Park District. Others involved included ImPark, Hunzinger Construction, Mortenson Contruction and Uihlein Wilson Architects.

Here are some “green” facts that resulted from the Brewers and Miller Park going green”

  • The Milwaukee Brewers and the Southeast Wisconsin Professional Baseball Park District implemented a Retro-commissioing (RCx) project, which analyzes and makes improvements to Heating, Ventilation & Air Conditioning (HVAC) systems, equipment and controls, plumbing systems and electrical lighting and power systems.  RCx projects provide energy savings through operating efficiency & equipment efficiency, improved indoor air quality and ventilation for the building occupants, improved equipment performance and reduced operating expenses
    • Calculated energy savings for the implemented FIMs is 1,153 metric tons of CO2 emissions, annually; this is the equivalent to taking 220 cars off the road each year, the amount of CO2 captured by 29,558 tree seedlings grown for 10 years in an urban setting, the CO2 emissions from 2,681 barrels of oil; this is enough energy saved in one year to power 98 average WI homes
    • Utility bills are entered monthly into the EPA’s Energy Star Portfolio Manager online tool, which tracks energy use data and allows us to see how the building is consuming energy in comparison to other years, or to other similar buildings.
    • Water fixture retrofit was completed in Miller Park, which will save 5.2 million gallons of water annually
    • For 2011 season and continuing for the 2012 season and beyond, Miller Park added over 40 large recycling containers in the parking lot areas, as well as 100 additional containers inside
      • All waste and recycling is tracked; 35% of all waste has been diverted from landfills since the start of the 2010 season.
      • On average, Miller Park recycles approximately 10 tons each game!
      • The new Hi-Def scoreboard uses 49% less energy than its predecessor (this is fascinating because of the sheer size and complexity of the new board).
      • Over 50% of all cleaning products (chemicals, paper products, trash can liners, etc.) meet sustainability criteria (i.e., they use ‘Green Cleaning’ products).
      • Sportservice is purchasing recycled content products for their concessions materials, specifically the mixed-drink cups.
      • The Brewers and Sportservice donated over 7,000 pounds of food to area food banks & shelters in last half of 2011 season through the “Rock It and Wrap It Up” program (1.3 pounds of food=1 meal; this has feed over 5,300 people thus far).
      • Brewers and Waste Management are recycle shrink wrap, etc. in addition to conventional recycling.
      • Green Week eCycling event gathered over 40,000 pounds of electronics waste to be recycled during Green Week in 2011 and the 2012 event is scheduled for Thursday at Miller Park.
      • Plant a Tree program in conjunction with WDNR: On June 22, 2011 the Brewers distributed 7,500 spruce seedlings to fans; Planting 1 tree for every 20,000 tickets; The Brewers sold  3,071,373 regular season tickets and will be planting 154 trees; All trees will be planted along the Hank Aaron State trail and will be native Wisconsin species.  The WDNR will again distribute spruce seedlings to fans before tomorrow’s game.

Now a lot of these facts/numbers/processes above can be a little overwhelming because Miller Park is indeed such a large structure.  At the same time, they also can be inspiring to you in your life.  Little things you can do and change about your lifestyle can make a difference in the environment and it doesn’t take much to help.

For more information on the Brewers “Brewing A Greener Game” initiative and tips on what you can do to go green at home, please visit brewers.com/brewinggreen.

Also, if you are at Miller Park any time this week, check out the Chef’s Table for some special Green Week items!

–JOHN

johnandcait@brewers.com

What John and Cait Ate…Green Week 2012!

“When you come to a fork in the road, take it.”

-Yogi Berra

“When you come to a fork in the road, take it…and try these concessions!”

-John & Cait

During each homestand, we will be meeting with John DiMartini, Executive Chef at Delaware North Sportservice/Miller Park to sample some of the latest and greatest Miller Park fare and review it here, for you.

At Miller Park, it’s easy eating Green.

Today, at our meeting with Chef John, we were treated to Pork Belly BLT in honor of Green Week at Miller Park.

Read on for a description, photos and review!

Pork Belly BLT- $9.50


The Pork Belly BLT is a special menu item that was brought in to Miller Park especially for Green Week. The maple brown sugar braised pork belly is sourced from White Marble Farms, Iowa. It contains no added hormones, preservatives, fillers, or flavoring solutions of any kind; even the maple syrup that it was slow cooked in is organic! The produce used for the sandwich (tomatoes and bibb lettuce) are local and organically grown, and the sourdough bread was baked fresh at Milwaukee’s Miller Bakery.  In addition, all the plates and utensils are made from sugarcane, making them completely biodegradable.

John:  OK, so how special can a BLT really be?  I mean, it probably is the simplest sandwich next to PB&J.  And, how is it “green?”  Well this isn’t just any BLT, the pork belly is a premium style of bacon that has a sweet flavor as it was slow cooked in maple syrup.  The sweet and tender pork belly (which seems to be a pretty popular food item on menus lately) is complemented by the roasted garlic aioli.  The soft, fresh bread complete the sandwich.

Cait: This sandwich is available this week only, so it is definitely worth a try! Chef John said he came up with the idea based on which type of unique meat they would be able to source for Green Week. Once they decided upon the pork belly, Chef John said they decided to present it in the form of a BLT so as not to scare people away, since people may not be as familiar with this cut of meat. For those of you aren’t familiar, pork belly is very similar to bacon–hence the “B” in the BLT; however the way the pork belly is cooked for this sandwich, it is very tender and, with the maple and brown sugar glaze, it just melts in your mouth.

Rating:

    (out of 5)

For Green Week, Chef John’s team is also offering a special selection of local beers: Lakefront Brewery’s ESB Organic, Milwaukee Brewery’s Booyah, Big Bay Brewery’s Wave Hopper, and Horny Goat Brewery’s Hopped Up N’ Horny.

 

Where To Satisfy Your Craving: This sandwich and these beers are available only at the Chef’s Table, which located outside Section 215 on the Loge Level.

What about you? Do you have a favorite ballpark snack? Want to dispute our reviews? A question about concessions? Something you’d like to see featured here? Post your comments below!

We’ll be back with another edition of What John and Cait Ate during the next homestand and until then…Bon Appetit!

-John and Cait

johnandcait@brewers.com

15 Weeks Until the Brewers Mini: A Reminder to Play It Safe

With just 15 weeks to go until the Brewers Mini Marathon and just 7 until the Brewers Community Foundation’s Famous Racing Sausages 5K Run/Walk, John, Trenni and I are all in training mode.

As I mentioned in earlier posts, even though I’ve participated in running events before, I’m not an everyday runner. So, in preparation for these upcoming events, I’ve been trying to run more regularly and build up my speed/mileage.

For those of you who know me personally, you know that I have a “Type-A” personality. I am ambitious and like to push myself, which can oftentimes be good when it comes to accomplishing goals and getting things done, but can also, at times, be harmful, such as when I push myself too hard.

In the case of my training, thanks to Trenni’s guidance, I was really starting to enjoy my morning runs and had begun running outside almost every morning. After achieving a personal best time for a 2-mile run, the next day I attempted to run a 5K distance just to time myself and establish a benchmark.

I got about halfway through that run and felt something funny in my left knee. I made it home, but I could tell something was wrong. I took a day off and then tested it out again–it still hurt. Two days after that, it still bothered me, but it didn’t hurt when I walked and I wanted to continue training. However, the moment I tried to run on it, it would buckle. Then I went to play golf and while I walked the 18 holes, I noticed my other knee starting to ache, as well as pain in my elbows.

Worried that I had somehow seriously injured myself, I made an appointment with my doctor before doing any other form of exercise.  She checked everything out physically with my joints, particularly my left knee, which was the primary source of pain, and even ran some blood tests due to my family medical history.

It turned out that everything checked out just fine–it was just a classic case of overuse. I was trying to do too much too soon and, by not giving that left knee a chance to rest after I first tweaked it, I also put myself at risk for further injury by changing my form to compensate for the pain.

I took a week off of running and adhered to the pain medication schedule prescribed my physician and I’m feeling much better now. I was very lucky I didn’t do any serious damage to my knees and I’m ready to get back out there, but this time, I am going to play it safe and really listen to my body.

I hope you learn from my mistakes and take it easy when starting out.

Happy (safe) running!

Cait (& John & Trenni!)

JohnandCait@Brewers.com

Here’s a recap of our training posts to date:

Brewers To Host “Mini-Marathon” in September, Will Benefit the MACC Fund

20 Weeks To Go Until the Brewers Mini-Marathon!

Getting in Gear: 19 Weeks To Go Until the Brewers Mini-Marathon!

18 Weeks To Go Until the Brewers Mini-Marathon….10 Weeks until the 5K Sausages Run/Walk!

Eat to Compete: 17 Weeks To Go Until the Brewers Mini-Marathon!

16 Weeks Until the Brewers Mini: Happy National Running Day!

16 Weeks Until the Brewers Mini: Happy National Running Day!

Happy National Running Day from John, Cait and Trenni!

We’re continuing to train for the Brewers Famous Racing Sausages 5K Run/Walk (July 28) and the Brewers Mini-Marathon (September 22) and we hope you’re planning to join us!

Feel free to share one or both of these graphics on Facebook, Twitter, Pinterest, etc. to spread the word and show your support for these two great causes!

You can also visit www.runningday.org to create your own badge–whether serious or funny, Brewers-related or not,–then share the link, or what you wrote, with us in the comments field below!

Happy Running!

-John and Cait (& Trenni!)

JohnandCait@Brewers.com

Here’s a recap of our training posts to date:

Brewers To Host “Mini-Marathon” in September, Will Benefit the MACC Fund

20 Weeks To Go Until the Brewers Mini-Marathon!

Getting in Gear: 19 Weeks To Go Until the Brewers Mini-Marathon!

18 Weeks To Go Until the Brewers Mini-Marathon….10 Weeks until the 5K Sausages Run/Walk!

Eat to Compete: 17 Weeks To Go Until the Brewers Mini-Marathon!

Eat to Compete: 17 Weeks To Go Until the Brewers Mini-Marathon!

17 weeks to go until the Brewers Mini-Marathon!

Last week, we sat down with Nicole Fasules, Board Certified Sports Dietitian and Certified Personal Trainer at Way of Life Nutrition. Nicole works as consultant for the team, visiting with the players and team medical staff to ensure proper nutrition techniques are carried out. Knowing that she is a great source of information, we wanted to get her advice on what to eat while training for the Brewers Mini, the week of the race and the night before. Nicole also talked to us about using supplements, reinforced the importance of hydration, and addressed the ways common “vices” of sugar, coffee and alcohol effective our bodies.

Since nutritional needs vary based on body type, weight, height, level of activity and time of day, it was difficult for Nicole to give us a precise plan to follow; however, her general tips below are good guidance. If you have specific questions or concerns, you will want to consult your own doctor or nutritionist.

Training for a Race- How to Fuel Your Body Over the Next Four Months:

Afternoon/Early Evening Runners

If you are running in the afternoon, the most important thing to do is to make sure that your glycogen stores are topped off (that’s the carbohydrate in your muscle). You can do this by making sure your carbohydrates are spread out throughout the day. Ideally, Nicole says, you’ll want to be eating every 3 hours or so. Make sure you have a regular lunch, and then if you  you are going to have a snack before you go and run, do it about 1-2 hours before you plan on running. You should be looking at a snack of between 50-60 grams of carbohydrates (e.g. lowfat yogurt, fruit, maybe even a granola bar with that; or, a peanut butter sandwich would work well, too).

Morning Runners

Again, ideally, you will make sure you eat 1-2 hours before your run, but what if you already get up early in the morning and can’t see yourself getting up 1-2 hours earlier to heat? Nicole says you should make sure you have  something an hour or two before you go to bed (such as a bowl of cereal) and then hydration is key.

Depending on the length of your run, water is generally fine, but if your run is longer than 45 minutes, she suggests adding Gatordae.

Hydration

One tip that really stuck out was that, according to Nicole, to be properly hydrated, you want to drink half your weight in ounces of water in addition to 16-24 extra ounces per hour of activity. For example, a 120 lb woman should aim for at least 60 ounces of water on a normal day, plus 16-24 extra ounces if she is going on an hour-long run.

What if you don’t like just plain water? Nicole says tea or milk can work as well, but that sugar-free products like True Lemon or True Lime and  Mio can help add flavor to water.

Breakfast: The Most Important Meal of the Day

Make sure you don’t skip breakfast. Good, balanced breakfasts include carbs and protein, like a bagel with PB, egg and fruit, plus milk or water or oatmeal and fruit, nuts or flax, and milk.

“You always want a little bit of protein with your carbohydrate because it does help the carbohydrate get into the muscle a little bit easier. It also extends the properties of the carbohydrate, meaning it allows the carb to be used at a slower rate instead of rushing in and out of your system. That means that your carb can be more readily available,” Nicole explained.

Longer Runs

When you get further into your training and start to add mileage, Nicole says you need to adjust your caloric intake.

“Typically, per extra mile of activity, you want to take in 100-150 extra calories per mile. It also depends on how fast you guys are. If you are doing some speed work, you might want to go closer to 200 calories per mile then. Your main goal is to keep the power up as much as you can.”

Energy Gels, Chews & Supplements… Oh my!

When we visited Performance Oufitters, we were overwhelmed by all the different bars, chews, goos, gels, etc. that were on the market. How do you know when to use them and what to choose?

Well, Nicole says that usually, you are good for the first hour of running where you won’t need to supplement. After the first hour, your body will require about 45-65g of carbs/hour.

“We usually recommend you are taking in a goo gel or a chew every 20 minutes at that point. Your main goal is to not let your glycogen stores deplete. You have to see what feels right to you guys. As you get higher in your distances, you can plant your goos along the way if you can’t carry everything with you, so you can kind of gauge what you might need.”

As far as which products to choose? That’s a personal preference related to taste and what works best for you. For instance, a goo gel might go down easier while running, while a chew might work better for someone biking.

And, when it comes to vitamins, if your diet is lacking then you probably need a multivitamin. But if you’re eating enough calories and you’re getting a good balance, you’re covered. The only additional supplement Nicole recommends to everyone is an Omega-3 fatty acid.

Closing in on the Race: Eat to Compete for the Main Event

The Week Leading Up to the Race (September 17!)

“Usually, the whole concept of carb-loading isn’t exactly the way we thought it was at one point,” Nicole said. “Really, your carb-loading starts the week before your race and that’s because usually before your race, you’re tapering your mileage. When you’re tapering your mileage, you’re using less carbohydrates and they can stay topped off. Usually you don’t want to change your eating so much before, because of the taper.”

Night Before the Race (September 21)

“The night before, you don’t want to take in mass amounts of carbs because your body actually  can only store so much,” Nicole warned. “The purpose of the night before is to make sure you are very well hydrated depending  on the time of the race. The more hydrated you are, too, the more saturated your muscles can become so the more efficient they will operate. Do you want to focus on carbs for your dinner? Yes, but you don’t necessarily have to go above and beyond what you would normally would.

You do want to make sure you have some nice solid sources for that meal, such as pasta or rice, good complex carbs. Balance that with a protein, a vegetable, milk, a roll, and maybe even dessert (such as froyo or sorbet) and you will hit your carb needs for that meal and it’s very well-balanced.

We had to ask. What about some of our “vices” like coffee, sugar and alcohol?

Coffee

Are you someone who can’t survice without a cup of joe? “Studies have shown that it doesn’t dehydrate us like we once thought,” Nicole said, much to Cait’s delight, “But it doesn’t hydrate us either. It is fine if you want to keep it in, but you need to drink more liquid as well.”

Sugar

“Real sugary foods aren’t necessarily a problem if you’re wise with how you use them,” Nicole said. Simple sugars are great post-run because when you take them in, they get into your muscles that much faster, which means the healing happens that much faster too. The reloading of your glycogen stores happens that much quicker as well. It’s the easiest for your body to use that sugar. Having simple sugars when you’re just lying around is not what you want and having simple sugars before an event is not what you want either because you can crash pretty easily if your stores are already topped off.”

Simple sugars are found in natural foods like fruits, vegetables, yogurts and milk. Obviously, healthier than processed foods with more refined (or added) sugars.

Alcohol

Alcohol on the other hand is a different story. Alcohol can stay in your system up to 72 hours after consumption. Throughout the whole training schedule, it is good idea to cut back on alcohol consumption, especially days before your longest runs. And, the week before the big race,  at the very least, make sure you cut out alcohol at least four days before, so your muscles aren’t hurting.

“Alcohol can inhibit the reuptake of carbohydrates,” Nicole said. “Alcohol is very greedy, which means it wants to be used for energy first and foremost, so until it is completely out of your system, nothing else can be utilized very well.”

Overall, you want to be sure you decrease muscle damage, because when you run, you are tearing up muscle tissue.

Here’s a scary visual: “When you think about ingesting alcohol, think about putting rubbing alcohol on a wound….it just kills. The same thing happens  with your muscles inside. It creates a lot of inflammation and it can’t heal. Be wise,” Nicole warned.

———

JOHN

I talked in an earlier blog about how my high school cross country coach, Mr. Jim Kearney, had a lot to do with teaching training techniques that are still in my head today.  nyone who ran for Mr. Kearney remembers his many “Kearney-isms.” One that I always remember was (for lack of a better term), “Eat like (garbage), you run like (garbage).”

Now, that is not to say today I’m always eating healthy, but those simple words do stick in your head. I do enjoy my fair share of sweets, snacks, probably too much red meat and, well, the occasional “garbage.” But, I try to be aware what I’m eating and when I’m eating it to keep up as healthy of a standard of living as possible.

That is pretty difficult to do when you work at a baseball stadium where there is an endless supply of food all around you (Hey, but I have to taste it all to write about it for the blog!). Add that to working weird hours and I feel like I’m a pretty special case.  I listened to closely to what Nicole had to say during her address to the team at Spring Training and again the other day. I picked up on the importance of being able to balance everything and eat at the right times. The food you eat affects your performance, but it also affects how you carry out your job, your overall mood and well being.

I really found the above tips useful. I know it can seem a bit overwhelming, and by no means am I going to stop eating the foods I like. I will, however, think more about what I eat and when I eat it, not just for a better performance in the Brewers Mini, but also for better overall personal well-being.

CAIT

I may work out often and hard enough, but I know that my diet could use it’s own boot camp… I am that person who doesn’t like eating breakfast in the morning. I love coffee, have a major sweet tooth,  a penchant for bloody marys, and such a sporadic, hectic schedule that I tend to skip meals and/or end up eating out too much.

I confessed most of this to Nicole and, although she was very polite about it, I am guessing I am probably her worst nightmare. I found a lot of her advice to be very useful and it really helped keep things in perspective. She didn’t tell us we had to give up coffee, sweets or even alcohol, we just have to be smarter about it. And, I’ve always read about how your body uses food as fuel and energy, but having the Brewers Mini to train for and hearing her talk about the science behind how your body uses the food that you put into it, really helped me understand that not only what, but also when, I eat can make a big difference. I know I’m not going to change overnight, but I’m going to start with some small changes like drinking half my weight in water and making sure I am eating more regularly throughout the day, especially at times more conducive to my runs.

TRENNI

A personal trainer recently spilled the beans to a friend of mine, working out is important, but what we eat really determines how fit we are!

I remember when I was training for my first marathon. I thought I would shed pounds and look like the women on the cover of Runners World. Instead, I gained weight. And not the “muscle weighs more than fat” kind of weight. I fell into the very large trap of thinking that because I was working out more than I ever had before, I could eat whatever I wanted. Unfortunately, that is just not true.

Food is fuel and you don’t want to put the wrong “gas” in your “car”, but you also don’t want to be running around on empty.

I am certainly not qualified to advise anyone on proper nutritional or caloric needs, but I do know that eating well not only improves your performance, but makes you feel a heck of a lot better!

I recently completed a 10-day cleanse which included a fiber drink, herbal cleansing and probiotic pills and a diet void of sugar, refined, white starches (white breads, pastas, tortilla’s, etc…) caffeine, alcohol and dairy. It was not easy, but I can assure you that after ten days I felt better than I had in years. I no longer crave sugar (I suffer from a crazy sweet tooth!) or junk food like I did before. When I began the cleanse, I was dreaming of double cheeseburgers, fries and custard. By the time I had finished, I honestly no longer wanted those types of food.

Now, that doesn’t mean I won’t treat myself or have something if I want it, but I definitely broke the addictive habit of having a cookie or some ice cream almost every day. It wasn’t that I really wanted or needed that particular food, it had just become routine.

I challenge our readers to adopt a new habit or break an old one this week! See if you can skip the cupcake, the post-work glass of wine or promise to eat a healthy breakfast every day. My goal for this week is to continue to eat meals high in healthy proteins and loads of fruits and vegetables. I’m also hoping to keep kicking the sugar habit!

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Stay tuned for our next Brewers Mini post! To join us, register for the race at brewersmini.com! Can’t race, but still want to support the MACC Fund? Make a donation to our team here!

-John and Cait (& Trenni!)

JohnandCait@Brewers.com

18 Weeks To Go Until the Brewers Mini-Marathon….10 Weeks until the 5K Sausages Run/Walk!

Last week, John, Trenni and I visited the official training partner of the Brewers Mini, Performance Running Outfitters in Brookfield, to get geared up so we can officially begin training. Not only does Performance Running provide high quality  shoes, apparel, and accessories (with a discount for John and Cait readers!) , but they will also be providing the pace team for the race and they have developed an official training program for it. [For more information on the program, or to register, click here.]

In addition to that, one thing that we’re making sure we incorporate into our training is the ever-popular Brewers Community Foundation’s 5K Famous Racing Sausages Run/Walk. If you’re training properly for the Brewers Mini (which is now less than 4 months away!), you should have no trouble running this race, which takes place 10 weeks from now, just 8 weeks before the half-marathon.

The 14th Annual 5K Famous Racing Sausages Run/Walk will be held at Miller Park on Saturday, July 28, starting at 8 a.m. (for runners like you!) and 8:15 a.m. (for walkers). Applications are now available online at brewers.com/5krunwalk.

I’ve run in this 5k in the past and it’s always a blast. Even if you are not so ambitious as to be preparing for the Brewers Mini, it’s one of the most unique races in the area and, with the walk option, is also a great event for families.

One very unique feature of this event is that participants actually get to test their skills against the Famous Racing Sausages, who also run the course. The run will begin and end at the Klement’s Sausage Haus where the Brat, Hot Dog, Chorizo, Italian Sausage and Polish Sausage join the crowd on the course. And, Brewers first base coach Ed Sedar will serve celebrity starter for this year’s event.

The route also makes its way around the warning track of Miller Park, making it excellent practice for the Brewers Mini –when else are you going to get a chance to test that terrain? 


All participants must be pre-registered and the event is is filling quickly, so it is recommended that those interested register ASAP for this event.

So far, there are 26 States and the Armed Forces – Europe represented in the participants.

For the $30 registration fee, participants in the Run/Walk receive a commemorative t-shirt, a Terrace Reserved ticket voucher good for one of eight Brewers 2012 home games, a bottle of Aquafina water, a Klement’s hot dog and a beer for participants 21 and older. The overall top male finisher and the overall top female finisher also receive a year’s worth of Klement’s meat products.

Participants can create/join teams when they register. Teams of 15 people or more will get their team names on the back of their t-shirts.

All proceeds of the event will help Brewers Community Foundation extend financial support to non-profits that provide quality programming in the areas of health, education, recreation and basic needs and this year, the fundraising component returns as participants and fans are encouraged to help raise additional funds to benefit Fisher House Wisconsin. Participants can learn about incentive levels, prizes and read the official rules for fundraising at brewers.com/5kfundraising.

Any questions regarding the 5K Famous Racing Sausages Run/Walk or the fundraising component can be directed to Meredith Malone at meredith.malone@brewers.com or by visiting brewers.com/5krunwalk.

Stay tuned for our next training post as we prepare for these two fun events!

To join us at one or both of these great races:

            [Follow @BrewersCF and use hashtag #5KSausageRunWalk for updates!]

          [Follow @BrewersEvents and use hashtag #BrewersMini for updates!]

Can’t race, but still want to help some great causes?

  • Support the Fisher House by making a donation to our team here .
  • Support the MACC Fun by making a donation to our team  here.

Happy Running!

- Cait

JohnandCait@Brewers.com

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About Fisher House: Fisher House provides a “home away from home” for military and veterans’ families to be close to a loved one during hospitalization for an illness, disease or injury at the Clement J. Zablocki VA Medical Center in Milwaukee. Currently, veterans from 23 different states of all generations travel to the Milwaukee VA medical center for treatment at the Spinal Cord Injury (SCI) center, while 8,000 Iraq and Afghanistan war veterans receive treatment here in Milwaukee for their wounds or injuries. Veterans and their families living beyond 50 miles from the Milwaukee VA hospital are eligible to stay for free at the Fisher House if they need to overnight. The Fisher House program recognizes the special sacrifices of our men and women in uniform and ensures that they are provided with the comforts of home in a supportive environment. Due to this need, the future Milwaukee home will be one of the largest built in the United States. Fisher House Wisconsin is scheduled to break ground in 2013.

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Sponsors of this year’s 5K Famous Racing Sausages Run/Walk are: Brewers.com, Chevrolet, Klement’s, Olympus Group, Pepsi, Prime Time Timing, Rexnord, SportService, Time Warner Cable, Navy Club USA – WI Squadron, Combat Veterans Motorcycle Association WI Chapter 45-1, Wisconsin Athletic Club and 2-Story Creative.

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