DON'T LOSE WHAT YOU WORKED SO HARD TO GAIN!!

YOU FINISHED THE RACE. WHETHER YOU RAN, RAN AND WALKED OR WALKED - YOU DID IT!! NOW DON'T LOSE IT. THERE ARE GROUPS THAT ARE MEETING ON SATURDAY MORNINGS AT PANERA WEST AT 7:30 AND AT WASHINGTON PARK (NEAR THE PLAYGROUND)ON TUESDAY EVENINGS AT 5:30. THESE ARE VERY INFORMAL GET-TOGETHERS WITH EVERYONE GOING WHATEVER SPEED THEY WANT AND HOWEVER FAR THEY WANT. CALL A FRIEND - TELL THEM YOU WANT TO MEET AND RUN/WALK, WHATEVER! JUST GET UP AND GET OUT!! I FEEL SURE THAT THERE ARE FOLKS MEETING AT OTHER TIMES AND PLACES. ADD A COMMENT TO THIS MESSAGE INVITING OTHERS TO JOIN YOU. I'LL BE AT PANERA WEST ON SATURDAY MORNING AROUND 7:00 BUT PROBABLY WON'T TAKE OFF UNTIL 7:30. COME ON OUT - LET'S DO IT TOGETHER.

STAY HEALTHY - STAY ACTIVE!!

Abe's Amble results

You can find a link to the Abe's Amble results at the SRRC website: www.srrc.net

Congratulations Abe's Army

To all the Army...great job out there today. You have now officially participated in the largest race in SRRC history!

It was a beautiful day for a race with cooler temps and the sun stayed behind the clouds for most of the race.

It was awesome to see all the people running through the cemetery...and it was great to be a part of a wonderful bunch of volunteers who make this race possible.

Over the years, I have seen that Abe's Army creates many friendships and has been the genesis for lifestyle changes (for the better) for many, many people.

Keep it up...pick out a goal race (maybe the Frostbite 10 miler in December) and keep the running going. You are now a full-fledged member of the local running community.

And keep the Half Wits half marathon training in mind...we'll begin in January.

Congrats again!

Tim

LATE BREAKING NEWS!!!!!

JUST TALKED TO RONDA SCHAPPAUGH, ABE'S AMBLE RACE DIRECTOR AND HERE'S THE "OFFICIAL" SCOOP:

CHIPS WILL NOT BE IN YOUR RACE PACKETS. THEY WILL ONLY BE AVAILABLE ON SUNDAY MORNING! (ANOTHER REASON TO ARRIVE EARLY.)

THE RACE WILL HAVE A "GUN START" AND A CHIP FINISH. THIS MEANS THAT YOUR OFFICIAL TIME STARTS WHEN THE GUN IS SOUNDED AND YOUR TIME WILL BE RECORDED ELECTRONICALLY WHEN YOU CROSS THE PAD AT THE FINISH LINE.

THE FIRST 500 TO ARRIVE ON SUNDAY MORNING WILL GET AN ANKLE STRAP WITH THE CHIP IN/ON IT. THE REMAINDER OF THE PARTICIPANTS WILL GET A ZIP TIE THAT GOES ON YOUR SHOE.

REMEMBER - ONLY THE FIRST 1000 ARE GUARANTEED A RACE TEE-SHIRT. NO SHIRTS WILL BE MAILED THIS YEAR!!

The count-down is here!!

It's close!! You're going to get so excited Sunday morning and it's going to be FUN!! Here's a few tips to make your race a little easier:

Arrive at the fairgrounds well before the race (7:30 A.M.) Enter through gate #8 which is on North Fifth on the west side of the fairgrounds. There should be someone there to direct you to parking. (Remember, if you leave after the race, get your hand stamped so that you can return. You'll have to pay to park if you leave and go back, however.)

Try to pick your packet up on Saturday, from 12:00-5:00 at Athleticare. (Next to FitClub South on South Sixth Street) If you can't get there on Saturday you can have someone pick your packet up for you. It can be picked up on Sunday morning but it really gets hectic on race day. You'll get your shirt, bib, chip, etc. in your packet. Remember to pin your bib (number) to the front of your clothing. (Don't pin the bottom/tag) Chips are a small computer chip that attaches to your shoe. It's specifically set up with your information and will record your time and score the race. Be sure to return your chip after the race.

Position yourself according to your pace. The fastest runners should be in front (6 minute mile or so) and walkers should be the last. Run/walkers would be in front of the walkers, and straight runners in front of them. You get the picture.

Start out with your pace. Don't get drug along. The pack may be moving much faster than your pace and you'll just automatically move with the pack. Be careful. You can use up all you have the first two miles if you go out too fast.

If you have to stop for any reason, move to one side or the other. NEVER stop in the middle - you might cause an accident.

Remember, the shortest distance between two points is a straight line. You don't have to follow the curves of the roads.

Try to stick around afterwards. You have a special award coming. You've earned it.

I'm excited - see you Sunday. I'll be at the finish line cheering for everyone of you. Have fun and have a good race.

Jan

IT'S ALMOST HERE!!

Tuesday is week twelve of our training program!! Can you believe it?? Many of you ran the course last Tuesday night and did you ever look great!!! I love watching you come across the finish line! And you wondered eleven weeks ago if you could do it! See - I told you that you could do it!! Now the next best thing I want to see is all of you coming across the finish line on August 2o! Whether you run, run and walk, or walk, it's going to be SO much fun and you'll be so proud. (So will I!)

Remember, people from the park will meet at the park this week. People from the fairgrounds will need to meet outside of the fair. Duane will have water at the entrance to the cemetery and at the park.

Watch the blog for some "tips" for Abe's Amble.

Above all, have fun and be healthy!! Keep on going'.

(Remember August 22 for the picnic.)

Saturday from Lincoln Park

Since the RoDeo is still roping the Fairgrounds, we will meet at the Lincoln Park shelter to run on Saturday. We'll be there at 7:00 am and water will be by the entrance to the cemetery. Some of us are doing a 7 mile route that runs through the cemetery then south to the YMCA and back. Here is a link to the map

For those who don't want to run that distance, there are plenty of options, such as going to the cemetery and back, etc...

See ya then!

Week 9 Training Plan

Monday July 24

All: Walk or X-Train

Tuesday July 25

Abe's Army Training

Walk/Run: 30-40 min walk/run
Run: 55 min run/walk
Advanced: 55 minute run

Wednesday July 25

Sizzling Mile (Rain date), Springfield High School Track, 6:00 p.m.

Run/Walk: Off or X-Train
Run: Walk or X-Train
Advanced: Speed or hill workout 4 miles

Thursday July 26

Run/Walk: 3 mile run/walk
Run: 30-45 min run/walk
Advanced: 45 min run easy

Friday July 27

All: Walk or X-Train

Saturday July 28

Run/Walk: 6-6.5 mile run/walk
Run: 6-7 mile run/walk
Advanced: 7+ mile run

Sunday July 29

Rest for all

Group Running Sites

Group 15 Lost Bridge Trail at Illinois Department of Transportation 5:30 p.m. (meet IDOT parking lot)

Group Running Sites

Some group leaders have asked for assistance in notifying members where the groups will meet on Tuesday night. Here are groups that have shared their plan with me:

Group 3 Washington Park Shelter, 5:45 p.m.
Group 12 Washington Park Shelter, 5:45 p.m.
Group 27 Amazing Racers--War Memorials at Oak Ridge Cemetery, 5:45 p.m.

CHANGE IN LOCATION THIS TUESDAY

We've received notice on Saturday from State Fair officials that the fairgrounds will be closed to the running club during the National High School Rodeo. That means that groups will not be able to start from the Fairgrounds or run onto the Fairgrounds on Tuesday or Saturday this week. Please look for an email or phone call from your group leaders to find out where your group will meet this week. Groups are not able to re-locate to Lincoln Park unless you use side streets for parking and walk/run to the park because parking there will restricted starting this week. A major construction project is revising the entrance and parking at Nelson Center. Parking is expected to be cut by 50% during the project.

Alternatives are to use side streets for parking and alter the running routes to stay off the fairgrounds, re-locate to another site--Washington Park, Interurban Trail and Lost Bridge Trail at IDOT are all possibilities, or find another location in the park/fairgrounds area to meet for a run to the cemetery. Plan to bring a water bottle with you to the run on Tuesday since you may not run past a SRRC water stop! We'll post as much information as we can here about where groups are meeting on Tuesday.

Run with us!

Saturday run

Man...you guys have long posts!!!

Don't forget, we meet on Saturday, 7:00 a.m. on the Fairgrounds by the Grandstand to run the Abe's course. You don't have to run the whole course, but there are plenty of people out there to tag along with and have a good time.

I will have water at the entrance to the cemetery and there are fountains in Lincoln Park.

And be respectful of other folks out at the Fairgrounds this weekend and next week. The National High School Rodeo Association finals are in town at at the Fairgrounds.

Abe's Aides: Delayed Onset Muscle Soreness

Have you experienced muscle pain from increasing your exercise and muscle groups used in the Abe's Army training? Advice from Joe Thiel, Certified Personal Trainer can help you deal with this common problem.

Delayed Onset Muscle Soreness: Dealing with muscle pain after exercise

Delayed onset muscle soreness (DOMS) after exercise is not uncommon, particularly if you are just beginning an exercise program or changing activities. For those starting a new exercise routine or learning a new sport, some muscle soreness may be felt from 12-48 hours following the activity. You may also experience muscle stiffness, fatigue and weakness. Rest assured, this is a normal response to unusual exertion as the muscles adapt to the new stress. Over time this adaptation leads to greater muscle strength and endurance and the same activity will no longer result in soreness. Delayed onset muscle soreness is generally the worst within the first 2 days following the activity and subsides over the next few days.

Causes of DOMS
It is thought that delayed onset muscle soreness is the result of microscopic tearing of the muscle fibers. The amount of tearing (and soreness) depends on the activity, the intensity and the time of activity. Any movement you aren’t used to can lead to DOMS, but eccentric muscle contraction (movements that cause muscle to contract while it lengthens) seem to cause the most soreness. Examples of eccentric muscle contractions include going down stairs, running downhill, lowering weights and the downward motion of squats and push-ups. In addition to small muscle tears there can be associated swelling in a muscle which may contribute to soreness.

Preventing DOMS
While DOMS is common and annoying, it is not a necessary part of getting into shape. There are many things you can do to prevent, avoid and shorten DOMS. Here are a few tips:

--Warm up thoroughly before activity and cool down completely afterward.
--Perform easy stretching after exercise
--When beginning a new activity start gradually and build up your time and intensity over time.
--Start a new weight lifting routine with light weights and high reps (10-12) and gradually increase the amount you lift over several weeks.
--Avoid making sudden major changes in the type of exercise you do.
--Avoid making sudden major changes in the amount of time that you exercise.

Too Late! You are Already Sore.
Here are some tips for treating delayed soreness:
--Wait. Soreness will go away in 3 to 7 days with no special treatment.
--Avoid any vigorous activity that increases pain.
--Do some easy low-impact aerobic exercise – this will increase blood flow to the affected muscles, which may help diminish soreness.
--Use the RICE (Rest, Ice, Compression, Elevation) method of treating injuries.
--Use gentle stretching on the affected area.
--Gently massage the affected muscles.
--Try using a nonsteroidal anti-inflammatory medication (aspirin or ibuprofen) to reduce to soreness temporarily, though they won’t actually speed healing.
--There is some evidence that vitamin C may decrease soreness.
--Allow the soreness to subside thoroughly before performing any vigorous exercise.
--Don’t forget to warm up completely before your next exercise session.

Some pain can be a sign of serious injury. If your muscle soreness does not get better within a week consult your physician.

Joe is owner of Fitness Together along with his wife Jill, and partners Rick and Betsy Moore. He can be reached at: Phone 726-7613; Email jnjthiel@att.net; Website http://www.ftspringfield.com/

Week 8 Training Plan

Monday July 17

All: Walk or X-Train

Tuesday July 18

Abe's Army Training Run

Run/Walk: 28 minutes walk/run
Run: 45-50 minutes run/walk
Advanced: 50 minutes run

Wednesday July 19

Sizzling Mile, Springfield High School Track, 6:00 p.m.

Run/Walk: Off or X-Train
Run: Walk or X-Train, do the Sizzling Mile
Advanced: Speed or hill workout 4 miles

Thursday July 20

Walk/run: 2.75 mile walk/run
Run: 30-45 min run/walk
Advanced: 45 min easy run

Friday July 21

All: Walk or X-Train

Saturday July 22

Run/Walk: 6-6.5 mile run/walk
Run: 6-6.5 mile run/walk
Advanced: 7 mile run

Sunday July 23

Rest for all

There are several known methods for re-hydrating after a run. Did you know you can sweat up to a quart an hour?!

Good effort, one and all!

They're smiling! Do you think they know their way out of the cemetery?

General Joe thanks the Supply Sergeant, Duane Wilson, for delivering water and Gatorade to the battle fronts!

GREAT Work Out There!

There was a lot of great work by our platoons last Tuesday. Despite the heat and humidity, the groups worked extra hard to get in their mileage and meet the training goals for the week. This week proves to be another hot summer week in central Illinois. Make sure you are pacing yourselves, drinking extra fluids, and stopping for a rest when needed. You should plan to slow down 1 to 1-1/2 minutes per mile when it is extra hot out. If the heat index is over 100 tomorrow night, we may cut down on the length of some runs. But don't give up--we don't know yet what the weather will be on August 20th--so train for all types of weather!

Thanks for special help from our supply sergeant--Duane Wilson. We couldn't have made it without the deliveries of water and Gatorade!

Run with us!

Get your reservation in for the JULY 22 Picnic

Don't forget to email Barb Bonansinga at bbonansinga@sbcglobal.net to tell her about your attendance at the Saturday, July 22 social being held at Tom Madonia Park. The club will be providing meat and soft drinks. Bring a dish to pass, your lawn chair and any adult beverages. Last year's picnic was well attended and a VERY FUN TIME! We hope you will join us for a very relaxing afternoon starting at 3 pm!

Washington Park Thursdays

Attention Runners - needing some group motivation for your Thursday runs? Join us at Washington Park for a different route or workout each week

Thursday - July 13th 5:30 p.m. (click the link for a viewable/printable map). This is a flat, run - no hills to speak of - nice change of pace, huh! Washington Park Playground Pavilion to the downtown YMCA and back (4.25 miles) Water at the playground and at the YMCA.

Mary

No one said it was going to be easy.

"Running is real and relatively simple - but it ain't easy." -Mark Will-Weber
If it were easy - there'd be a lot more of you real runners out there on the streets. Keep up the great work!

Week 7 Training Plan

Monday July 10

All: Walk or X-Train

Tuesday July 11

Abe's Army Training

Run/Walk: 25-30 minute run/walk
Run: 45 minute walk/run
Advanced: 50 minute run

Wednesday July 12

Correction: Sizzling Mile will be held Wednesday July 19 at 6:00 p.m. See the SRRC website for more information

Run/Walk: Walk or X-Train
Run: Walk or X-Train Springfield High Track workout is an option
Advanced: Speed or hill work out--4 miles

Thursday July 13

Run/Walk: 2.75 mile run/walk
Run: 30-45 minute run/walk
Advanced: 45 minute easy run

Friday July 14

All: Walk or X-Train

Saturday July 15

National City Dew the Try for Kids

Run/Walk: 5-5.5 miles walk/run
Run: 5-6 mile run/walk
Advanced: 6-7 mile run

Sunday July 16

Stoneman Sprint and Iron Abe International Distance Triathlon

Rest for All

Way To Go Ladies!!!

WooooHooooo! I saw lots of new Abe's Army recruits (and lots of leaders, too!) out there at the park for the Women's Distance Festival 2 mile race at Washington Park this morning. If this was your first race - let us know how it went for you. Are you hooked?!

For me, this was a great way to end my first year of running - my daughter and I ran together the whole way, and even though I wanted to cross the finish line with her - she had other plans and TOOK OFF LIKE A ROCKET with just a little bit left to go. I had to kick it into high gear just to pass three other people so I could come in right after her. She beat me by 6 seconds. There was no way she was going to let her old mom beat her!! I wonder where she gets that competitive spirit....

Last year I knew only a few people and was pretty intimidated by the "real" runners out there. Today I looked around and saw that we're all "real" runners and part of this really cool family. I've met so many interesting runners over the last year and they are the reason I still lace up my shoes. Sure, running on my own is calming, but exciting events like this in the fellowship of all of you motivate me to overcome whatever obstacles might threaten to hold me back.

What an amazing event - from the guys in costume (love those grass skirts and tuxes!), the music, the warm up routines, the perfect weather, and even the soap, lotion, candles, and flowers in the bathroom - you won't find a better women's race than this! But more importantly, you won't find another group of people who are s0 supportive of women, regardless of how fast or not-so-fast you might be. What mattered today was showing up, lacing up those shoes, and taking that first step over the start line. The smiles, hugs, high-fives, and laughter at the finish (not to mention those really cool slushies) are the reason these events get bigger and bigger each year. Rock on, ladies - this is just a taste of the thrill you'll get after completing Abe's Amble - are you ready for it???

Washington Park Thursdays

All runners are invited to tackle the hills at Washington Park tomorrow, Thursday 7-6-06. We'll meet at the playground pavilion at 5:30 p.m. This is a great way to get used to running hills (good training for the Abe's Amble course) and to get ready for the Women's Distance Festival 2 mile run this Saturday.

Ladies - if you haven't registered, just show up that morning and register on-site. This is a fun, first run for new runners (women only, sorry guys - but come out and show your support). For more information, check out the Springfield Road Runners Club website at www.srrc.net.

This race marks the end of my rookie year as a runner. The WDF was my first race as a runner and I have to tell you, when I crossed that finish line I was hooked!

Since our training log calls for five miles as the long run this weekend, feel free to join the many runners afterwards who will run MORE after the race is completed and get the other three miles in. What else are you doing this Saturday? Hmmm???? This race supports the local Girls on the Run program. For more details, visit their website at http://girlsontherun.org/. Several runners in SRRC volunteer for this worthwhile program and I know there will be a booth you can visit at the race to find out more on how this organization benefits girls in the Springfield area.

See you at the park!

Mary Rogers

RUN RED!

I hope you all had a chance to meet Peter Tosh over two weeks when he visited the Tuesday night runs to tell us about the American Red Cross Run for a Reason: Run Red Team. The Red Cross is teaming up with the Springfield Road Runners Club and getting teams of runners to run in Abe's Amble. Individuals and teams who commit to raising pledges to the American Red Cross qualify to get a dri release t-shirt and running shorts and are eligible to win other prizes based on pledges collected. All of the money earned through this effort will stay in the Springfield area for local and regional relief. Over the past year, the demand on the Red Cross has been very high. Local fires, our own tornado tracking through Springfield, and resources to help in the national effort to relieve suffering from Hurricane Katrina have depleted our local funds. The American Red Cross has provided more relief in the past year than in the ten years before that combined! Now they need to replenish their funds to be prepared for the next individuals and families in need. If you haven't already commited to help or you didn't get a packet of information on how to sign up to be a Run Red Team, contact the American Red Cross at 787-7602. Peter can be reached at extension 225.

The top three Abe's Army platoons based on the highest percentage of individuals participating in the Red Team challenge will be recognized at our end of training picnic (August 22) and all individuals from these three teams will be entered in a drawing to win a $20 gift certificate to Panera Bread. The SRRC has long been recognized as a group of community minded and spirited individuals. Here's another way you can help!

Week 6 Training Plan

Yikes! Week 6 already! Be sure to review your progress and plan for how to get your mileage in this week.

Monday July 3

All: Walk or X-Train

Tuesday July 4

Run/Walk: 24 minutes run/walk
Run: 40 minutes walk/run
Advanced: 45 minutes run

Wednesday July 5

Run/Walk: Off or X-Train
Run: Walk or X-Train or switch today with Thursday and go to the Springfield High Track workout
Advanced: Speed or hill workout 4 miles

Thursday July 6

Run/Walk: 2.5-3 mile walk/run
Run: 35-40 minutes run/walk
Advanced: 45 minutes run

Friday July 7

All: Walk or X-Train

Saturday July 8

Women's Distance Festival, Washington Park, 8 am
Kids' Run 7:30 am

Run/Walk: 5.5 miles run/walk
Run: 5 miles run/walk
Advanced: 6 mile run

Sunday July 9

Rest for all

Happy Birthday, USA!

"Nations come into being in many ways. Military rebellion, civil strife, acts of heroism, acts of treachery, a thousand greater and lesser clashes between defenders of the old order and supporters of the new--all these occurrences and more have marked the emergences of new nations, large and small. The birth of our own nation included them all. That birth was unique, not only in the immensity of its later impact on the course of world history and the growth of democracy, but also because so many of the threads in our national history run back through time to come together in one place, in one time, and in one document: the Declaration of Independence."

Click here to learn more about your Declaration of Independence via the National Archives website.

And if you have never read one of the most important documents in world history, give it a look!

WATER STOPS

Duane will be providing water and Gatorade at the park, the entrance to the cemetary and near the north end of the Grandstand. In case some of you aren't sticking to the Abe's Amble route all of the time, here are some other locations for water. (Thanks to Tim Butler for locating these for us.)

SCHNUCKS - 19TH AND SANGAMON
FAIRVIEW PARK - 19TH AND GRIFFITHS
INDIAN HILLS PARK - MIAMI TRAIL
ENOS PARK - 7TH/8TH AND ENTERPRISE
GEHRMANN PARK - 2ND/3RD AND CALHOUN

Also, please remember to be respectful when running through the cemetary especially near the tomb where a flag retiring ceremony is usually in progress. Keep conversation to a minimum and low. And please, don't throw cups down. Please place them in the garbage bag at the water stop.

HOPE TO SEE EVERYONE AT THE SATURDAY SOCIAL ON THE 22ND!!

PARTY TIME!!!!!

One of the benefits of belonging to SRRC is the great networking and new friends you'll meet. And SRRC organizes a monthly social, thanks to the hard work of Barb Bonansinga. Barb has organized a club picnic for the month of July. This is one of the best events all year--a "potluck" picnic--yum, yum!

This year's event is coming up fast now--Saturday, July 22 at 3 pm at Tom Madonia Park. The setting is right on the lake. The club provides the main dish and drinks--members all bring a dish to pass. Barb needs to get a head count in advance so she can plan on the amounts of food. So please plan to join us by doing the following:

*Email Barb at bbonansinga@sbcglobal.net and tell her if you intend to attend and how many will be in your group (spouses, children and dates are invited). Please respond by July 14
*Check the SRRC website at www.srrc.net for more information and a map to the park
*Bring a dish to pass
*Bring lawn chairs and games to play
*Bring your own adult beverages
*Come and party, party, party!!!

Hope to see you there!

Run with us!

I also feel fat!

I thought I would share some of the conversation I had with one of our Dirty Dozen recruits as we were running Tuesday night.

For those of you going through your first running "experience" this summer, well, those of us who have been running for a while have many of the same "problems" as you. You might look at one of the leaders and think "gee, they seem like Olympic athletes." Well, I say "baloney!" We are only runners...just like you.

Motivation is always an issue. It's easy to sit on the couch. It's easy to pass up a run or workout and eat dinner instead. It's tough to get out of bed at 5:00 a.m. and go for a run before work. It's easy to say "I'll just workout that much harder tomorrow." I have those thoughts ALL THE TIME and I have been running seriously for 12 years. That's just life folks. Part of your brain always tells you to take the easy way out

But I can honestly say that there is not a single time that I have gone for a run and felt worse after I ran than before. That even inlcludes when I ran the Chicago Marathon, cramped up at mile 16, threw up at mile 20, and basically walked the last 10 miles. I felt so bad physically that I did not even want a beer after I finished (that says a lot). But mentally I felt great because, no matter that I fell apart during the race, I FINISHED a marathon!

Yep, all of us have the same problems getting out the door to run. But that's why I believe in the group. When you know someone is counting on you to show up for a run, you are much more likely to show up.

So, stay with us and take comfort that all runners have the same feelings.

And, oh yeah, I feel fat all the time, just like tonight because I ate way too many jelly beans after dinner!

Posting Comments

I just noticed that this blog was set up so that only Blogger members could post comments. Well, I believe blogs are all about creating discussion, so having that setting kind of stiffled discussion...or at least that's what I think. Maybe that's why there have not been too many posts on this blog.

So, I changed the settings and now you can post anonymously. You don't have to register with Blogger. That means you gotta start posting!

Keep up the good work recruits!

Washington Park

If anyone is interested, there is a group meeting at the Washington Park playground pavillion at 5:30 on Thursday to run the Women's Distance Festival 2 mile route just for fun. Join us for one loop (2 miles) or two loops. This is another great way to train on some hills and to run with a bunch of other runners in a variety of pace groups. There is a water fountain at the playground.

Flyin' High in Week 5

You guys absolutely rock! It was so motivating to see hundreds of runners out there tonight working those hills and accomplishing more and more. I saw a lot of smiles on runners' faces tonight and I have to tell you - that's pretty exciting. Of course we're all trying to get into shape and succeed, but I hope you are truly enjoying the experiences along the way - that's what will keep you coming back week after week. Hopefully you are all feeling great and ready to take on even more challenges. Happy 4th to y'all! Mary

Week 5 Training Plan

Monday June 26

All: Walk or X-train

Tuesday June 27

Abe's Army Training Run
Run/Walk: 22 minutes run/walk
Run: 35 minutes run/walk
Advanced: Run 4-6 miles

Wednesday June 28

Run/Walk: off or X-train
Run: Walk or X-train / or switch today with tomorrow and go to the Springfield High Track workout
Advanced: Speed or hill workout, 3-4 miles

Thursday June 29

Run/Walk: 2.5 mile walk/run
Run: 35 min run/walk
Advanced: 40 minute run

Friday June 30

All: Walk or X-Train

Saturday July 1

Run/Walk: 4-5 mile walk/run
Run: 4-5 mile run/walk
Advanced: Run 5-6 miles

Sunday July 2

Rest for all

Correction: Your training logs say the Premiere Bank 5k in Jacksonville will be on Saturday July 1. This race is being held at 8 am on Tuesday July 4.

What I've Learned as a Rookie

"You run to no one's beat but your own. No one is making you run. No one else cares whether you do it or not. The responsibility for running is yours entirely, and the same can be said for the rewards in doing it. They are all yours, too!" from your training log

On Saturday, I watched a new Abe's Army recruit complete her very first race. After five weeks in Abe's Army, she felt confident enough to run a 5K. To watch her come up over the hill in Center Park and cross the finish line certainly brought a smile to my face, but the look in her eyes at what she had just accomplished is simply amazing. The power of setting a goal for yourself and then achieving that goal is something that makes you so much more ready to set new goals and to continue the journey. As an Abe's Army leader, and a rookie yet myself, I could definitely put myself in her shoes. The rewards of crossing that finish line are hers alone and deservingly so. She put in the miles; she got herself to the starting line and took that first step. But leaders feel a little rewarded too, as they see one of their recruits accomplish such a huge goal! I know her leaders were thrilled that she had the courage to tackle the 5K! There are a lot of success stories, big and small, in the Army and the leaders bust at the seams sometimes to tell the stories!

And that's why the quote in our training log has it all wrong. While it's true that no one is making you run, there are a lot of people who are encouraging you to run, run/walk, or walk and do not want to see you give up. The responsibility is yours to put in the mileage, but it's our responsibility to make sure you have any available tools and resources to help you become successful. And WE DO CARE, most importantly. That's why we are leaders. Each of your leaders at one point or another was a beginner just like you. Had it not been for leaders within Abe's Army or other people to encourage us every step of the way, even when it got so difficult we wanted to quit, we wouldn’t be where we are today.

I ran a 10K a couple of weeks ago and it was a difficult experience for me. I let the heat, my emotions, unrealistic expectations, and a negative attitude get in the way of doing my best that day and I was ready to just turn in my shoes. After all, this is for me only, and if no one cares, it doesn't matter, right?

But last Saturday, I realized it does matter. A more experienced runner, one of our current Abe's Army leaders, remembered how bad I felt after my last race and went out of his way to ask me if this race was better than the last. He remembered how down I was at the last race. He knew I wouldn't quit, but knew I needed encouragement. He didn’t have to go out of his way, but he did. He knew that running is something we are doing, not just to get through a race, but something we want to be enjoying for many years to come. The experiences, good and bad, are what makes running so addictive for many of us. And Saturday’s race was a great experience. I saw the many friends I’ve met over the last year finish the race, and laughed with them over all the little things that make running the hardest thing we enjoy. Oh, and pizza after a race? THAT’s what it’s all about, the post race party!

Whether it’s a pothole that gets in your way, or lack of sleep, or negative thoughts that threaten to sap your strength, know that there are runners all around you who care about your success as a runner. We can’t put in the miles for you, but we can help make the experiences more enjoyable. After all, we’ve all been in your shoes before and we’ll be beside you every step of the way.

You’re in the Army Now!

Mary Rogers

Sub60Striders Blog To The Finish!

Check out Group 14, the Sub60Striders! Their blogspot is located at http://sub60striders.blogspot.com

Abe's Aides: Racing Tips

Here's a list of tips compiled from a variety of running sources. These tips will be very helpful in the last few weeks before the running of Abe's Amble on August 20th. But there are several of you out there who are going to try your inaugural race over the next few weeks, starting with the Bob Goldman Scholastic Challenge 5k this weekend. These tips are some sage advice on how to prepare and compete.

If you won't be at the race this Saturday, feel free to join the Grandstand crowd running from the fairgrounds race start area at 7:00 a.m. And if you are an advanced runner, and anxious to throw your hat in the ring to prepare for a marathon, check out our Half Wits blogspot (link at the right) and learn about our Half Wits going whole--the whole 26.2 miles that is!

Racing Tips

There are numerous ideas and tips that are written in running magazines and books. Here are a few you may want to consider when running your first 10k. Remember, every runner is different. Find the little “extras” that work for you. Nothing is set in stone and just because one runner “drinks only water and eats bananas right after running” doesn’t mean that it is right for you. In time and after several races you will find what’s best for you.

*Don’t wear new clothes or shoes for the first time the day of the race. This is especially true for the event running shirt you are given at packet pick up. Double knot your shoelaces.

*Don’t eat or drink anything out of the ordinary the night before the race. Eat early in the evening so your food will digest. Go easy on consumption of adult beverages containing alcohol. Relaxing is one thing and all out party craziness should be saved for later.

*Get up earlier than normal the morning of the race. Have your clothes set out the night before and THINK of what you need throughout and after the race. That event shirt might be just right as a “dry” shirt after the race while you wait for the awards ceremony. Take an extra towel…if nothing else you can sit on it in the car on the way home.

*Eating the morning of a race varies from person to person. The most important thing is not to do anything different than during your training.

*Clip and file your toenails before the race. Feet often swell…especially in longer races.

*Use Body Glide or Vaseline on areas of your body that might charge. In some cases use band aids if needed.

*Be careful to apply sunscreen on the back of legs and neck as part of your skin protection. Wear a hat if you trained with a hat.

*Arrive at the race site at least ½ hour before the race…some say 1 hour before. Stretch, relax, talk to others…enjoy the atmosphere. This is part of what running is all about.

*Don’t be up in the very front (unless you expect to win) or in the very back of the pack at the start. Sometimes there are “pace signs” to help you line up.

*Don’t bolt out at the start…but don’t go too slow either. For some it takes the first one to two miles in a 10k to find a comfortable pace. Find it…and stick with it thorugh the final couple hundred yards…then “pour it on” to the finish. However avoid “hot dogging” at the finish line.

*Stay hydrated! Drink liquids that you’ve used in training. Some runners use “gels” for an extra shot of energy late in the race (again don’t use it for the first time in the race). At a water stop…you can control the drinking and still run by crimping the top of the paper cup (plastic won’t work) and drink from one end. Best if the cup is ½ full.

*Some runners will use a second cup of water at the water stop to pour over their wrists or .back of neck when it’s very hot.

*Shorten stride and pump arms going up hills…lengthen stride and glide going down hills. Maintain control no matter how crowded it gets. Watch foot placement…especially in crowds. Water bottles and discarded clothing can literally “trip you up” and turn ankles in a crowd.

*Wear a garbage bag (upside down with head and arm holes cut out) if it is too cool or is threatening to rain. It’s easy and inexpensive to discard and weighs little.

*When running the course, watch the path of the course. If there are curves in the road or turns from one street to the next, run a straight line point to point. It can shave extra seconds off over the course of the race.

*Keep walking after the end of the race.

*Most of all…have fun! Generally someone is always faster and someone is always slower (or didn’t show up to run in the first place). Enjoy life and the fellow runners!

Run with us!

Fearless Leader Brigitte!

Brigitte leading the Fairground troops before tonight's run! Great job out there tonight!

Scholastic Challenge info

So, are you ready to take the leap and run a race? If you feel you are up to the 5k distance (3.1 miles) you have a great opportunity this Saturday to see if the 'race day magic" works for you.

The Bob Goldman Scholastic Challenge 5k is one of the biggest SRRC races on our schedule. It is a very nice route based out of Center Park on the shores of Lake Springfield. The best part of the race is that it benefits the running programs of our area's high schools. Thousands upon thousands of dollars have been donated to local programs due to this great race.

If you are up for a 5k, join your fellow SRRC members for the Scholastic Challenge.

Registration and packet pickup is this Friday from 3-6 pm at the Springfield Running Center or 6-7 am on Saturday at the Beach House at Center Park.

You can download an application by following this link: http://www.srrc.net/media/2006_Scholastic_Challenge_App.pdf

Leaders: looking for a new route for Tuesday?

The Dirty Dozen plans to run a route out of the Fairgrounds and to the southeast. Here's our plan...

We are going to go out the Main Gate of the Fairgrounds then turn left (east) on Sangamon Avenue. Turn right on 19th (at Schnucks) then to Fairview Park. There is a water fountain by the ballfield on the 19th Street side of the Park. From 19th, turn west on Griffiths? which turns south along the tracks and intersects with Ridgely. Turn right on Ridgely. Turn right on 8th and take it back to the Fairgrounds, going in at Gate 11 by the Ag building. Go down and up the hill then turn between the goat and hog barns back to the Grandstand. That is a little over 3 miles.

And here is a link to a map of the route...

http://www.usatf.org/routes/view.asp?rID=38256

Feel free to join us!

Review Your Progess

This is week 4 of our training program. It's a good week to take stock and see how you are doing with your goals and training plan. Are your goals specific and measurable? Do you have a plan whether you will walk, walk/run, run/walk or run the Abe's Amble? Have you been doing your cross-training and stretching?

Eight weeks from today is when we'll be lining up at the starting line to run Abe's Amble. Will you be ready?

Susan Loken, winner of the 2005 USA Masters Marathon Championship in a PR of 2:43:10 in October 2005 talks in this month's issue of Running Times about how she keeps herself motivated and gives herself a boost when she's struggling in a race. She says, "I take a negative thought--'This hurts' or "I'm slowing down'--and turn it around: 'I trained really hard so I'd be ready for this.' " When you line up on August 20th, will you be ready to say, "I'm ready for this"?

Give yourself the boost you need--make sure your training plan matches your goal!

Run With Us!

Week 4 Training Plan

Monday June 19

All: Walk or x-train

Tuesday June 20

Abe's Army Training Run

Run/Walk: 20 min
Run: 30 min walk/run
Advanced: 3-4 mile run

Wednesday June 21

Run/Walk: Off or x-train
Run: Walk or x-train/or switch today with tomorrow and go to the Springfield High Track workout
Advanced: Speed or hill work out 3 miles

Thursday June 22

Run/Walk: 2 miles run/walk
Run: 30 min run/walk
Advanced: Run 35 minutes

Friday June 23

All: Walk or x-train

Saturday Jun 24
Bob Goldman Scholastic Challenge 5k

Run/Walk: 4.5 mile run/walk
Run: 4-5 miles run/walk
Advanced: 5 mile run

Sunday Jun 25

Rest for all

A.P.B.--Looking for Runners on Saturday!

There's an A.P.B. (All Points Bulletin) posted by the U Can 2 platoon.

They're looking for runners who want to challenge the Abe's Amble race course with a 4 mile run tomorrow morning. We have one group meeting for the 6.2 mile run at the Grandstand at 7 a.m. (see Tim's post below). Steve Smith and his group will start out a 7 a.m. for a 4 mile run from Lincoln Park to the cemetary and back. The group will meet at the Lincoln Park shelter next to the Nelson Center.

Come out and join our leaders and other Abe's Army recruits in a Saturday morning walk, run or walk/run! You don't have to commit to the whole distance--getting out and moving counts!

Run with Us!

Abe's Aides: Resistance Training

Cross training is an important part of developing fitness and a healthy lifestyle. The Abe's Army training plan suggests that you cross train at least two days a week, ideally three if you walk or run three days a week. Cross training improves your strength and overall fitness without making excess demand on the muscles you use in running. Aerobic exercises that are great alternatives are bicycling, swimming, rowing, walking (for runners), dancing and many others. Everyone should participate in some type of weightlifting and resistance training because of its overall impact on core strength and ability to strengthen muscles used in running and walking. Joe Thiel (aka "General Joe") is one of the co-founders of Abe's Army. Joe understands and subscribes to the importance of a balanced exercise and fitness program that keeps you interested and motivated. Read his article below on weighlifting and see if it doesn't inspire you to reach for the weights!

Top Ten Reasons to Get Hooked on Weightlifting

Joe Thiel
Certified Personal Trainer

Why do some men and women, in the effort to improve their fitness, still resist weightlifting? Here are some motivating inideas for building weight-room confidence and helping you understand why this method of exercise is so very important to your success…

1. Lift weights to lose fat: One of the biggest mistakes people make when starting an exercise and nutrition program is not including a weightlifting program with their cardiovascular exercise and low-fat eating regimen. This is unfortunate because when we cut calories without exercise, we can lose muscle as well as fat. And when you lose muscle, your body becomes a lot less efficient at burning fat. However, when you gain muscle, you can actually condition your body to burn fat more efficiently…24 hours a day!

2. You feel strong and fit: It’s a great feeling when you look in the mirror during your workouts and see your back muscles, biceps, shoulders, and legs flexing. If you’re unsure about proper lifting technique, hire a personal trainer for a few sessions. The money you invest is well worth it, as is the time and energy you put towards an effective program. And weightlifting can definitely increase your confidence. It’s a wonderful feeling to feel strong, especially after a workout. You look forward to looking in the mirror, and actually like what you see.

3. You have more energy: Even if you’re just starting out with a few basic weightlifting exercise, very quickly you won’t believe how fantastic you feel. Instead of making an excuse to skip your workout, you’ll make excuses to do just one more set. Plus, with the excess fat you’re going to lose, there will be less of you to lug around and therefore less fatigue.

4. You’ll finally see the results: Knowing what to do makes all the difference. Many people go to the gym for months—even years—and wonder why they’re not getting any results. Well, it’s because they’re doing the same darn workout every time. This is a critical point: you can either quit out of frustration, or you can become a sponge for knowledge and get some help. Get your hands on fitness magazines, books, ask other successful exercisers, or hire a coach. Learn what you need to do to make your program successful. Acquiring the knowledge and getting help is all you need to get hooked. At first you may question what you’re doing: are you going to get too big, are you wasting your time, how do you know this will work? But then you see other men and women who have been weightlifting for years and they look terrific. Here’s the telltale sign that your program is working—you start to see definition and feel firmness in muscles you never thought you had.

5. You won’t get bored: I suspect many people don’t lift weights because they think it will be boring. Just remember to change your routine every 3-4 weeks to keep things fresh and your body responding to your training. Change the reps, the sets, the weight, the rest period, the exercise order, etc. Training only gets boring if you allow it to.

6. You have everyday, functional strength: Weight training does wonders to help you with activities of daily living: housework, yard work moving furniture, and carrying bags of groceries without gasping for air and pooping out within minutes. If you have a medical condition such as arthritis or multiple sclerosis, lifting weights can be a godsend. You can rely on weightlifting to keep you strong where once all your strength was gone.

7. You have a stronger back: Juggling a 30-pound toddler and a few bags of groceries while pulling out the stroller can put your back in a compromising position. When you lift weights, you strengthen your upper and lower body, which reduces strain on your back when you’re forced to lift heavy loads. Plus, don’t you think it would feel really good to walk around knowing that your back is as tight and toned as you legs?

8. You can speed up your metabolism: As simple as this concept is, it remains the best kept secret to permanent weight loss. Muscle is the engine that moves and stabilized your body. As you would expect, it also utilizes most of your body’s daily energy requirements, meaning most of the calories you burn are used by the muscles. In fact, it requires anywhere from 35-50 calories per day just to maintain a pound of muscle. Hint: Gain 3 pounds of muscle and increase daily calorie needs by as much as 150 calories (just sitting in a chair)! Lose 3 pounds of muscle, by low calorie diets without exercise or only doing aerobic exercise and lost 150 calories of metabolism a day.

9. You can get rid of pain: Do you have limited range of motion in your joints? A bad knee? A wrenched neck? Bum shoulder? Weightlifting promotes strength in your joints so you have ease of movement. That old knee problem improves enough for you to go hiking in the mountains without pain. No pain, more endurance. You can do more outdoorsy things—and have fun while doing them!

10. You build stronger bones: Bone responds to weightlifting the same way that muscles do, by becoming stronger and denser. Building strong bones can be the best defense against osteoporosis. You’re more active, more mobile, and without lower back pain. And age doesn’t matter; you can start when you’re 15, 45 or 85 and still experience tremendous benefits from a weightlifting program. IT IS NEVER TOO LATE TO START A WEIGHTLIFTING PROGRAM!

For more information, you can reach Joe at Fitness Together, 726-7613

Abe's Army On the Move!

There was absolutely GREAT work out there on Tuesday night! Groups were setting goals, getting out on the course and measuring their progress afterwards. For all you new walkers and runners--you were already finishing two to three miles. Isn't that fantastic? It wasn't easy to do, but you are already going 1/3 to 1/2 the distance of the race! Maybe you feel like you could die while you're doing it, but by now you've figured out you survived the experience! And we hope to convince you it's worth re-living and doing over again in another run or walk this week, a long weekend run or walk and then back with Abe's Army before you know it. Don't you have a tremendous sense of pride that you are finally getting around to doing the exercise you've promised yourself for a long time that you would do? As few as 1 out of 10 fellow Americans exercises on a regular basis. Take pride that you are one of them!

Check out some of our group blogs. The leaders are posting excellent running information and motivational messages. Please feel free to write us back in the comments section and help us make your experience better.

Run with us!

Thursday-Saturday Group runs

I have been told that folks are meeting to run on Thursday nights, 5:30 pm at the Washington Park shelter near the playground. Feel free to join them.

On Saturday we'll be back out at the Fairgrounds to run the Abe's Amble course. We'll leave from the start/finish line (Grandstand) at 7:00 a.m. Water will be available at the fountains in Lincoln Park as well as in Tim's truck at the entrance to Oak Ridge Cemetery. Run only as much of the course as you are comfortable running.

Remember to hydrate and to take it easy with the onset of this hot weather. Heat and humidity really saps runners, so if you need to stop and walk, well, stop and walk!

Amazing Racers are on the RUN!

See what Group 27, the Amazing Racers are up to on their blogspot:
http://www.amazingracers.blogspot.com/

What I've Learned As A Rookie - From Florida!

I tried something new yesterday – I ran on the beach. Sure, we all think that running on the beach would be the most inspiring experience. The waves lap at your feet, the shells crunch under your feet, pelicans fly overhead, and the sun beams down toasting you to the color of perfectly toasted marshmallows. The palm trees barely sway in the early morning wind and the smell of salt and sand seems so pure. How could this experience be anything but perfect? But I learned, that while the setting was ideal, the experience was a little tougher than imagined. Running on the sand required different muscles and a different mindset. As you run on the sand, the ground shifts ever so slightly, but just noticeable enough that you need to be extra cautious to avoid injury. I noticed that my calves and arches ached during that run, making stride turnover a little slower than had I been running on payment. Also, I found myself looking down at the ground directly in front me to be sure I wasn’t going to step into a hole or other soft spot in the sand. I know I didn’t run my same pace, but I didn’t wear my watch as I was intent on simply getting out there and running. I had to stop and walk a few times on the beach because my muscles were tired, but as I walked I saw some amazing sites. I saw a pelican dive bomb into the water and come back up with its breakfast – a trembling, silver fish that obviously had no idea it was about to be snatched from the water. I saw a flock of tiny birds scurry away from the shore as the waves threatened to drown them. I saw couples; hand in hand, taking in the morning sunrise and recharging relationships that daily life often drains. I saw the beach come alive as the sun rose over the Gulf of Mexico. That run is one of the reasons I run – for the experiences along the way. Today I ran even longer and I think I completed more than seven miles – incredibly awesome! As Tropical Storm Alberto heads this way, I want to take advantage of every opportunity to get out there and run, run, run!!

After my shower and breakfast this morning – I thought about last summer, my first summer of running. I went to the Lake of the Ozarks on vacation last year and tried to run while I was there. The hills were tremendously difficult and I ended up walking my runs, instead of running. I was pretty frustrated because I couldn’t follow the plan in the Abe’s Army log book. I did a lot of walking during that trip because I figured any time on my feet was worthwhile. And it worked - I was able to successfully finish Abe's Amble - the longest distance I had ever run. I’ve come a long way since then. Last year, I was worried that I wouldn’t get my workouts in. This year, it seems like I’m planning my runs before I even plan what I’m doing each day. It’s because my runs now center and calm me – they allow me to take in experiences that otherwise I might miss along the way.

I’m on my balcony tonight with a glass of wine in my hand while I watch the sun set. I think about that shifting sand and how difficult it was to maintain firm footing. While it’s challenging and exciting to go outside of our comfort zone and run on the beach, it’s crucial that we remember the places where we know we can get a firm footing. Life’s a lot like this experience, I’m finding. Too often we ignore what is stable in our lives looking for excitement and that change of scenery that makes our daily lives look bland. But those experiences afford us the opportunity to only look directly in front of us instead of taking into account the rest of our environment As the sand shifts under our feet, we are constantly reminded of how much we need to be on stable ground. Don’t get me wrong. Running on the sand challenges me, works muscles I thought didn’t need worked, and gives me a feeling like no other feeling. It also allows me to focus on the experiences of running without worrying about my time, pace, or even distance. Each experience we have as runners builds within us the desire to continually test our limitations and strengthens who we are as individuals. And of course, the romance of running on the beach is awe-inspiring; it is just not something we can do everyday. This is vacation, and while running on the beach is pretty cool, there aren’t a whole lot of beach areas to run on in central Illinois. I’ll keep running on the beach for the next week or so, but I know in order to get in a good workout, I need to put on my Mizunos and head out to the boardwalk. And when the snow flies in central Illinois, I can think back on this trip and say to myself, “Wow! This is only temporary – I know what I’ll be doing in the summer!” Regardless of where you go this summer—to the mountains, the beach, the trails—you can lace up your shoes and step onto paths you never even dreamed you could conquer. You’ll find yourself seeking out those experiences because it is these experiences that get you through the tough times – the days in which you lose your motivation or you face temporary setbacks with injury or illness. Instead of just focusing on a particular finishing time in one particular race, you can say to yourself, “These are the experiences I want for the rest of my life, not just leading up to Abe’s Amble.”

So don’t give up – no matter how difficult the training gets to be. Remember why you run in the first place. Remember the awesome experiences you have and the ones yet to come that you haven’t even
imagined yet. Don’t let one bad day determine whether you stick with it or quit. This is a lesson I am continuing to learn each time I lace up my own shoes, but I know each experience==good or bad--shapes the runner I am becoming.

“Your past forms you, whether you like it or not. Each encounter and experience has its own effect, and you’re shaped the way the wind shapes a mequite tree on the plain.” Lance Armstrong

You’re In The Army Now!
Mary L. Rogers (Oh, By the Way – I am a former Marine!! – Army Boot Camp is a piece of cake!)

Do the Abe's Shuffle!

After two weeks of training, you are beginning to get a feel for how challenging the Abe’s Army training is and whether you are working at the right intensity. If you went out this weekend and tried a longer walk or run of 3 to 5 miles planned for Saturday, some of you might come back from that discouraged and saying, “no way!” More about the long run in a minute, but first about finding the right training plan.

Many of you are wondering if you did the right thing to being training with Abe’s Army because you are finding out that running is hard work! It does get easier over time, but the most important thing for new walkers and runners or those returning to it after a long time away, is to find the right intensity for training. This is what I mean about doing the Abe’s Shuffle—review your current progress with your leader if you feel you might be in over your head and don’t hesitate to shuffle around to another platoon! Your leader can help you find a group of the right intensity. If you are huffing and puffing, you legs hurt or feel like lead, or you are totally exhausted after you do the walking or running exercise, you are working at too high an intensity (speed). We have all speeds for the groups and there is one right for you that will fit your needs. Don’t let yourself get frustrated and feel like quitting because this is too hard. We can help you find a training group that is challenging and fun without being overwhelming.

Now back to that long walk or run and why you shouldn’t let how fast you went determine whether you are succeeding after two weeks. The long run is part of a successful training plan. A once a week long walk or run is designed to build endurance, it is not about speed. If you are trying to go fast, you are defeating the purpose of the walk or run. The goal for this exercise session is to build distance, even if it means you need to slow down or add walking to the run. For walkers, the weekend long walk should be at a slower pace than the weekday walks. The intensity of the long walk or run should be low with a focus on completing the distance. There are two ways to measure intensity for your running. One is the RPE—Rating of Perceived Exertion, and the other is heart rate. The RPE is a self-rating of how hard the exercise is. The scale goes from 6 (very, very light) to 20 (hard, hard and exhausting). A rating of 11 is fairly light, 13 somewhat hard, 15 hard, 17 very hard, 19 very, very hard and 20 total fatigue and exhausting. New walkers and runners should aim to have their runs fall between 11 to 15 on this scale. The weekend long run should be at the lower end of this scale, at 11. If you are working harder than this, you are trying to go too fast and should SLOW DOWN! Continuing to work at too high of an intensity, especially for a long distance, will put you at risk for injuries.

The second way to gauge intensity is to monitor heart rate. Some runners do this with a heart rate monitor. But you can also check your own heart rate and calculate the intensity of the workout.

Calculating Exercise Heart Rates

First calculate your resting heart rate. This is the number of beats per minute when your body is resting. The best way to find this number is to take your heart rate before you get out of bed for three mornings in a row and average the three days’ rates.

Then calculate your maximal heart rate. The formula of 220 minus your age is the most frequent method used to determine this.

To calculate the intensity for your exercise, subtract the average resting rate from the maximal rate. This number is called the Heart Rate Reserve—the amount of heart beats per minute your heart can speed up to pump blood to your muscles and lungs during exercise. Now calculate how much of the heart rate reserve to use during your training by using the following formulas:

Easy: 50-70% of your Heart Rate Reserve
Moderate: 75-85% of your Heart Rate Reserve
Hard: 86-96% of your Heart Rate Reserve

For the final step, add the Heart Rate Reserve for each level of exercise to the resting heart rate to find your target heart rate.

Here’s the calculation for EASY training intensity at 50% that should be used for the long run:

Resting heart rate = 60
Maximal heart rate for 45 year old = 220-45 = 175
Heart Rate Reserve = 175-60 = 115
Easy Exercise Reserve = 115 x .5 = 58
Target Heart Rate for Easy Intensity = 60 + 58 = 118 beats/minute

The goal for your long run is to exercise at the low end of the easy scale or using 50% of your Heart Rate Reserve. You can monitor this rate by slowing to a walk or stopping briefly and counting your pulse at the wrist for 10 seconds and multiplying by 6 to get total beats per minute. If your heart rate is faster than the target heart rate, slow down or add walking intervals to your run.

Questions about running intensity? Post them here in the comments or bring them to your leaders this Tuesday. Until then:

Smile when you run!

Week 3 Training Plan

Week 3 Training Plan

Monday June 12
All: Walk or x-train

Tuesday June 13
Abe's Army Training
ExerciseWalk / run: 19 min run / walk
Run: 25-30 min run
Advanced: 3-4 mile run

Wednesday June 14
Walk /run: Off or x-train
Run: Walk or x-train / or switch today with tomorrow and go to the Springfield High Track workout
Advanced: Speed or hill workout 3 miles

Thursday June 15
Run / walk: 2 mile run /walk
Run: 25 min walk / run
Advanced: 30 min run

Friday June 16
All : walk or x-train

Saturday June 17
Steamboat Classic 4 mile in Peoria
Run /walk: 3.5-4 mile
Run: 4 miles walk / run

Sunday June 18
Volunteer at the Iron Horse Quartermax Triathlon

Rest for all

Watch Out for Group 6

They're Runnin Past You!

See all about it on their blog:

http://www.runninpastyou.blogspot.com/

See What Group 10 Is Up To!

Group 10 is blogging at:

http://itsgotime.wordpress.com/

Group 9 Blogs!

Join group 9 on their blog site and see what they're up to!


http://u-can-2.blogspot.com/

Screaming Eagles Blogspot

See the Screaming Eagles blogspot and read General Joe's inspiring message on how they selected their platoon name:

http://abesscreamingeagles.blogspot.com/

Beams of Hope Blogspot

Look for the Beams of Hope walk/run group blogspot at:

http://beamsofhope33.blogspot.com/

Abe's Aides: Running Safety

Abe’s Aides are a series of running hints for Abe’s Army recruits. Each week we hope to present some information that will help you learn about the science, art and plain old common sense of running and walking. Various local experts in fitness, physical therapy, nutrition, running and other health disciplines have helped write this series. We hope you’ll find them helpful and will use the hints in your own running. Feel free to make comments or send questions by responding to the comment area below.

This week’s topic is on running safety. Using the roads, running alone, weather conditions, and being prone to injury while running are all safety risks. Several web sites offer useful safety tips. Some suggested sites are:

Road Runners Club of America Women’s Safety Tips: www.rrca.org/women/
Knowing Your Running Safety Rules: www.dummies.com/WileyCDA/DummiesArticle/id-449.html
How to Run Safely: http://running.about.com/od/running101/ht/runningsafely.htm


Runners’ Rules of the Road – Colonel James W. Fay

Runners are subject to the following Illinois statutory provisions (see 625 ILCS 5/11-1001 through 1011 for additional information):

If a sidewalk is provided and its use is practicable, it’s unlawful for a runner to run in the roadway

If no sidewalk is provided adjacent to a roadway, a runner should run, facing traffic, on the left side of the roadway on the shoulder or as close as practicable to the left side of the roadway.

If you are running on a roadway, you must yield the right of way to all vehicles on the road unless you’re crossing at a crosswalk.

Safety Points to Consider

Always wear light colored or reflective clothing to enhance your visibility

Take special precautions when running in reduced visibility conditions like darkness or when it’s raining. For example, consider the use of reflective running vest or red “blinker” lights.

Whenever possible, make eye contact with the drivers of vehicles which pose a potential threat before making your move.

Don’t wear headphones when running on public roadways.

When running on a roadway with a group of people, be considerate of the need for vehicles around you to get by.

Generally, be alert to what’s going on around you. Most dangerous situations can be avoided by simply making sure you’re seen by others.

How Did It Go?

Wow--you rock SRRC members! We had a great showing at the Fairgrounds and Lincoln Park tonight for the second week of Abe's Army! There might even be some people still at the park looking through those t-shirt boxes! Seriously, we will get everyone matched up with a t-shirt and then it will be picture time!

Please don't be shy as runners or leaders to speak up if you are not matched with the right pace group. This is YOUR training program. When you train at the right pace with the right coaching you will get the BEST results. We encourage you to move around the groups to find the right pace. Do not be shy about this--ask your running leader for advice and to introduce you to another group leader to try out a new group. We have a pace for everyone and we want each and everyone to feel successful. There is no such thing as TOO SLOW! When you are out there exercising you are doing what less than 20% of Americans do--moving and getting fit!

I saw lots of sweaty and smiling faces tonight! Thanks for making SRRC your choice for working on your personal goals.

Let us help you run and walk on the way to your finish line!

Keep up the good work this week--look in the posting on Monday for this week's training plan.

Saturday run

Don't forget about the Saturday run. Folks will be out at the Grandstand at 7:00 am on Saturday (well, Wendy and I are out of town actually) to run the Abe's course. Feel free to run as little or as much as you want. It is a pretty loose group of people, but it is a great way to run with some other folks and get used to the Abe's course. And remember, there are water fountains in Lincoln Park.

What I've Learned As A Rookie

As new runners, it's typical to show up to training runs and races with expectations. We set time goals for ourselves and we're determined to keep up with the entire group. We may even insist that we're going to run the entire time, not walk. Whether we meet these expectations often determines our attitude at the end of the run. I know this feeling all too well. I ran a 10K last Saturday and went into the race expecting that I would finish under an hour, After all, I've been running now for a year, and have completed a dozen races or so, including two half-marathons. I knew it would be close based on the training that I've done, but I was hoping the adrenaline would be the extra kick I needed to meet my goal. Well, I missed my goal by over five minutes and I had to stop to walk several times. I was upset and embarrassed by my efforts because I wanted to keep up with everyone else and prove I could be just as strong. Later, as I reflected on the race and what I've accomplished over the last year, I realized I had nothing to be ashamed of. My time was seven minutes faster than Abe's Amble from last August. It was just one of those days in which I didn't get my shoes tied quite right. It was a hot day, a new course, and I let my emotions control the experience instead of the other way around.

One of the best ways to avoid letting your expectations determine how you feel after a training run or a race, is to focus on those very experiences. When I ran the Indy 500 Half-Marathon - it was an awesome to hear the bands and cheerleaders along the route and to run on the Indianapolis 500 track knowing that in just a few weeks cars racing more than 200 mph would run on the very same pavement in which I was on. To watch a huge American flag unfurling over a starting line that stretched for more than a half a mile with 35,000 other runners, and knowing that the medals we all received were exactly the same, regardless of our finishing time is an experience all in itself. No one will remember my finishing time, but those of us who shared in the experience get goose bumps just remembering how much fun it was to be there and that is what motivates us to keep running. At the end of the Abe's Amble race last year, one of the neatest experiences I remember is hearing my name and hometown called out over the loudspeaker as I approached the finish line. To kick your run into high gear and listen to the crowd cheering you in, even though it was a tough first 10K, is something I remember well. The hugs, smiles, and high-fives of our group, runners just like me who had trained alongside of me every step of the way is worth so much more than a finishing time.

Setting goals is important and every emotion during a run or race is valid – but to let those factors control your experience will lead to frustration – and frustrated runners give up. As a rookie – this is a lesson I still am learning. When you start feeling frustrated – talk to your group leaders. Chances are they’ve been in your shoes before. Let the power of the group be the motivating factor you need to get through the tough runs.

But I do know that each race and training run is different – some days you feel good and you get your shoes tied right the first time, other days are frustrating and no matter how many times you tie your shoes, they’re just not right. Of course, it’s about more than tying your shoes. You’ve trained and trained and trained, and it just might not be a good day today. But remember why you run in the first place. It’s not about the finishing time, it’s not about the other competition, and it’s not about the medal. It’s that feeling you get when you hear your own footsteps whisper to you of your strength, determination, and guts, and what it took to get you where you are. It’s your run and your run only.

"Our running shoes are really great erasers. Every step erases a memory of a past failure. Every mile brings us closer to a clean slate. Each foot strike rubs away a word, a look, or an event, which led us to believe that success was beyond our grasp.” John Bingham

You’re In the Army Now!
Mary Rogers

Blogs, blogs, everywhere!

Group 24 has a blog...check it out...

http://24wrfb.blogspot.com

Abe's Army registration to close

At 5:45 P.M. tonight, June 6, 2006, Abe's Army registration will close. We already have over 500 recruits and we will no longer accept registrations after the time mentioned above. If you know of someone who has been debating about whether or not to join, please pass this information on to them. Sorry, but we have to stop sometime. The first two weeks are critical to the training as the Recruits try to determine the correct group for them to be in. See you soon.

RAIN?? WHAT RAIN????

Yes, rain is predicted for this afternoon/evening. What do runners do when it rains??? Many (not all) run! Yep, lots of runners run in the rain! Some actually like it. Our advise is this: show up at the Fairgrounds or Lincoln Park and see if it's actually raining there. Sometimes it's raining in one part of town and not in the other. If there's lightening, stay in your car and wait awhile to see if the storm passes quickly. It's ultimately your call as to whether or not you run/walk. If you miss a Tuesday run/walk, try to make it up before the next Tuesday. For example: if you miss tonight try to do about a mile tomorrow or Thursday and then do a couple of other short run/walks before the 13th.

If you have questions, contact one of your group leaders or use the blog.

Let's just hope for good weather!!

Week 2 Training Plan

Monday June 5

Walk / run: Walk or x-train
Run: Walk or x-train
Advanced: Walk or x-train

Tuesday June 6
Abe's Army Training Exercise

Walk /run: 17 min walk / run
Run: 25 min run
Advanced: Run 30 min

Groups 1-14 and 31: Meet at the Fairgrounds
Groups 15-30 and 32: Meet at Lincoln Park

Wednesday June 7

Run / Walk: Off or x-train
Run: Walk or x-train / or switch today with tomorrow and go to the Springfield High Track workout
Advanced: Speed work out or hills, 3.5-4 miles

Thursday June 8

Run / Walk: 1-1/2 mile run /walk
Run: 25 min run /walk
Advanced: Run 30 min

Friday June 9

Run / Walk: Walk or x-train
Run: Walk or x-train
Advanced: Run 35 min

Saturday June 10

Run / Walk: 3 mile run / walk
Run: 3.5 mile walk / run
Advanced: 4-5 mile run

SRRC Social -- Bike Ride
Meet at 3:00 p.m. at Panera West
Tips from Bike Tec on buying a bike
Trail ride on Interurban Trail
Meet at Mariah's after

Sunday June 11

Rest for all

If I've said it once, I've said it one hundred times!! The Springfield Road Runner's Club are special people! It's never more evident that in a time of need. The number of SRR's at my mother's visitation last night was almost overwhelming. Friends, you can not realize what it meant to see you all and get your hugs. I'm a pretty strong person, but I sure needed that! My family couldn't believe the turnout. And the cards- wow!! You are truly a special group of people. And here's a thought I had just recently. If it hadn't been for Abe's Army I wouldn't have been in town and therefore I wouldn't have gotten to the hospital as quickly as I did. I called her on our way home from the park and could tell by her voice that something was terribly wrong. Duane turned the truck around and took me immediately to St. John's. I'm the last thing my mother saw and that comforts me greatly. We were pretty close and I'll miss her terribly. Thanks to you, one and all. I'll see a lot of you Tuesday night.