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!!