Bring the family and join your running friends for an evening of baseball.
SPRINGFIELD SLIDERS VS. QUINCY
JULY 18TH AT 7:05 PM
ROBIN ROBERT'S STADIUM/LANPHIER PARK
Emily has 50 tickets reserved for the Springfield Road Runners Club! We will be sitting right behind home plate, in the Diamond Box reserved area, where we will have our own waited staff.
Tickets are only $5.50 each! RSVP to Emily no later than July 15th in order to reserve a ticket.
klockenga1994@sbcglobal.net
Stay tuned for more upcoming socials...
Monday, June 30, 2008
Sunday, June 29, 2008
Week 6 (Half Way) Training Schedule~
WHOO HOO! You have made it half way and look how far you have come! Would love to hear any thoughts on this great achievement.
Monday (June 30):
p-off or cross train
c-off or cross train
Tuesday (July 1):
p & c-meet at the Fairgrounds for the Half-Way 5K
race walkers-meet at Lincoln Park
Wednesday (July 2):
p-off or cross train
c-speed work out or hills
Back on Track with KT Mac~Sacred Heart Griffin Track, 5:30 pm
Thursday (July 3):
p-run/walk 3.5 miles/35 minutes
c-5 miles
Friday (July 4):
Happy Fourth of July
p-off or cross train
c-off or cross train
Premier Bank 5K
Jacksonville, Illinois
You can always switch your training days and run another 5K.
Saturday (July 5):
p-run/walk 4-4.5 miles/40-50 minutes
c-6.5 miles
Sunday (July 6):
p-run/walk 3 miles/30-35 minutes
C-4 miles
Monday (June 30):
p-off or cross train
c-off or cross train
Tuesday (July 1):
p & c-meet at the Fairgrounds for the Half-Way 5K
race walkers-meet at Lincoln Park
Wednesday (July 2):
p-off or cross train
c-speed work out or hills
Back on Track with KT Mac~Sacred Heart Griffin Track, 5:30 pm
Thursday (July 3):
p-run/walk 3.5 miles/35 minutes
c-5 miles
Friday (July 4):
Happy Fourth of July
p-off or cross train
c-off or cross train
Premier Bank 5K
Jacksonville, Illinois
You can always switch your training days and run another 5K.
Saturday (July 5):
p-run/walk 4-4.5 miles/40-50 minutes
c-6.5 miles
Sunday (July 6):
p-run/walk 3 miles/30-35 minutes
C-4 miles
Blast email:
For anyone who did not receive the following email~
This week will mark week 6 and the Half Way 5k for Abe's Army. We'll be setting up the race course on the state fairgrounds for all participants to run. Race walkers will meet in Lincoln Park. All other privates, corporals and sergeants will meet at the Commodities Pavilion across from the Grandstand at the Illinois State Fairgrounds. Please gather in your groups for announcements at 5:45. After brief announcements, groups will be given about 10 minutes to plan your race strategy and for warm ups. Everyone is encouraged to plan and run, run/walk or walk the pace you wish. If your leaders are running a faster pace than the group, they are encouraged to go back out on the course and run you in to the finish line. We'll have monitors on the course to yell out split times and make sure you follow the turns. The race clock and finish line chute will be set up so you will know what a race feels like. We will not score the race, so be sure to note your watch or the race clock time crossing the finish line. And enter your time in your log too. You'll be surprised in another few weeks how your running will improve! After the race, get back together in groups for a review of the race, stretching and for any additional run if your group feels like tackling more!
Tuesday's weather is looking like sunny and in the low 80's--perfect weather to test out your running legs and seeing your progress.
Anyone who is interested or willing to help us on the course by volunteering--we can certainly use your help to make this a fun and successful event. You can email Jan or I if you are willing to help on the course or tell us on Tuesday when you arrive. See you on Tuesday.
Keep smiling when you run!
Linda
This week will mark week 6 and the Half Way 5k for Abe's Army. We'll be setting up the race course on the state fairgrounds for all participants to run. Race walkers will meet in Lincoln Park. All other privates, corporals and sergeants will meet at the Commodities Pavilion across from the Grandstand at the Illinois State Fairgrounds. Please gather in your groups for announcements at 5:45. After brief announcements, groups will be given about 10 minutes to plan your race strategy and for warm ups. Everyone is encouraged to plan and run, run/walk or walk the pace you wish. If your leaders are running a faster pace than the group, they are encouraged to go back out on the course and run you in to the finish line. We'll have monitors on the course to yell out split times and make sure you follow the turns. The race clock and finish line chute will be set up so you will know what a race feels like. We will not score the race, so be sure to note your watch or the race clock time crossing the finish line. And enter your time in your log too. You'll be surprised in another few weeks how your running will improve! After the race, get back together in groups for a review of the race, stretching and for any additional run if your group feels like tackling more!
Tuesday's weather is looking like sunny and in the low 80's--perfect weather to test out your running legs and seeing your progress.
Anyone who is interested or willing to help us on the course by volunteering--we can certainly use your help to make this a fun and successful event. You can email Jan or I if you are willing to help on the course or tell us on Tuesday when you arrive. See you on Tuesday.
Keep smiling when you run!
Linda
Friday, June 27, 2008
Healthy Women, Healthy World~
The 29th annual women's distance festival 2 mile run will be held on July 12th at the Washington Park Picnic Shelter. This is a terrific course for first time runners, walkers, and experienced runners! The women's race will start at 8:00 followed by a free children's fun run at 8:40. The first 100 children who register will receive a free t-shirt. There also is a separate start for walkers, along with prizes just for walker. Awards will be given to the overall winner as well as the first and second place winners in all age categories. For the first time, the race is offering beautiful engraved silver bracelets to the first place finishers. The second place finishers will receive an engraved silver key chain. Participants will receive a non-fitted wicking sleeveless shirt if registered by July 1st. Availability and correct sizes may not be guaranteed after this date.
An informative health fair will start at 8:30. Approximately 8-10 booths will offer health screenings and information geared towards women and children.
Register online at womensdistance.com or getmeregistered.com or pick up paper application at Abe's Army or Springfield Running Center or several other sporting goods stores in town. For any questions call Susan Helm at 217-502-3992 or e-mail at susan.helm@comcast.net
Packet pick up and late registration will be from 4-7 on July 11th at the Springfield Running Center and from 6:30-7:15 the morning of the race at Washington Park/picnic shelter.
Lots of door prizes, porta potties, decorated bath rooms, food and friends.
Come and enjoy a female friendly day.
Proceeds will be donated to Girls on the Run. A non-profit prevention program that encourages preteen girls to develop self-respect and healthy lifestyles through running.
Volunteers are needed so men come on out and support us women as we run!
An informative health fair will start at 8:30. Approximately 8-10 booths will offer health screenings and information geared towards women and children.
Register online at womensdistance.com or getmeregistered.com or pick up paper application at Abe's Army or Springfield Running Center or several other sporting goods stores in town. For any questions call Susan Helm at 217-502-3992 or e-mail at susan.helm@comcast.net
Packet pick up and late registration will be from 4-7 on July 11th at the Springfield Running Center and from 6:30-7:15 the morning of the race at Washington Park/picnic shelter.
Lots of door prizes, porta potties, decorated bath rooms, food and friends.
Come and enjoy a female friendly day.
Proceeds will be donated to Girls on the Run. A non-profit prevention program that encourages preteen girls to develop self-respect and healthy lifestyles through running.
Volunteers are needed so men come on out and support us women as we run!
The Half-Way 5k~
Event:The Half-Way 5K
Place:Grandstand Avenue, State Fairgrounds
Time:5:45
Parking:Lot 21 (I usually enter through Gate 8)
Benefiting:Everyone (Privates, Corporals, and Sergeants)
(Privates~Don't forget that everyone is meeting at the Fairgrounds, not Lincoln Park).
There has been requests from some of the Army participants as to whether everyone can run their own pace for the practice 5k. Since this will be set up as an actual race and with all the people on the course we can let everyone run at their own pace. Groups may run together if they wish but definitely try and run your own race. Sergeants may also stay with their group if they wish. We will have leaders out running and stationed along the course. The miles will be marked, the clocks will be out and mile splits will be called. We are looking for volunteers to be course Marshall's and to assist at the finish line.
*Remember to always smile as you cross the finish line as you never know who will be taking your picture.
Place:Grandstand Avenue, State Fairgrounds
Time:5:45
Parking:Lot 21 (I usually enter through Gate 8)
Benefiting:Everyone (Privates, Corporals, and Sergeants)
(Privates~Don't forget that everyone is meeting at the Fairgrounds, not Lincoln Park).
There has been requests from some of the Army participants as to whether everyone can run their own pace for the practice 5k. Since this will be set up as an actual race and with all the people on the course we can let everyone run at their own pace. Groups may run together if they wish but definitely try and run your own race. Sergeants may also stay with their group if they wish. We will have leaders out running and stationed along the course. The miles will be marked, the clocks will be out and mile splits will be called. We are looking for volunteers to be course Marshall's and to assist at the finish line.
*Remember to always smile as you cross the finish line as you never know who will be taking your picture.
Thursday, June 26, 2008
Self Protection and Safety~
The following information is from Sergeant Diane Vanderkooy. You should remember Sergeant Vanderkooy from the Abe's Army orientation when she spoke about self defense. Sergeant Vanderkooy did offer to come meet again with the group if interested.
PERSONAL PROTECTION AND SAFETY FOR RUNNERS
1. Don't wear headsets. Use your ears to be aware of your surroundings at all times.
2. Carry change for a phone-call or carry a small cell phone on you.
3. Always run with a partner or with a dog.
4. Write down or leave word of the direction of your run. Tell friends and family of your favorite running routes so they can find you,(leave running routes on a card placed on you fridge).
5. Run in familiar areas. Know where telephones are, or open businesses or stores. Alter or vary your route.
6. Stay alert. The more aware you are, the less vulnerable you are. Expand your view to the left/right and look behind you at times, jog backwards for a few steps- its good for you too.
7. Avoid unpopulated areas, deserted streets, and overgrown trails. Especially avoid unlit areas at night.
8. Carry an ID or write your name, phone number, and blood type on the inside sole of your running shoe. Include medical information.
9. Ignore verbal harassment. Look directly at others and be observant, but keep your distance and keep moving.
10. Run against traffic so you can observe approaching automobiles.
11. Wear reflective material if you run before dawn or after dark.
12. Use your intuition about a person or an area. React on your intuitions and listen to your gut.
The number one rule in personal protection is to TRUST YOUR GUT. There is no better protection than that little feeling you get when things aren't quite right. Go with that feeling when it hits you and you will avoid many potentially dangerous situations.
13. Practice memorizing license tags or identifying characteristics of strangers. Gives you something to do on your runs too!
14. Carry a personal alarm and or pepper spray. Get training in self-defense and the use of pepper spray.
15. Call police immediately if something happens to you or someone else, don't be afraid to call - your safety may rely on it!
A woman’s chances are 1 in 10 to become a victim of sexual assault. It’s a sad truth in society today. Numbers are much higher within certain age groups & college students. Common sense is your best self defense against attack. Because every rape or assault is different, there is no one perfect deterrent against being a victim. Authorities recommend carrying a self defense Pepper Spray when available. If you are attacked always fight back and look for ways to escape. This is ALWAYS better than being taken somewhere. Stats show out of all the crimes involving women, those who fought back or stayed in semi public places faired better than those who were abducted and taken. Do anything you can to get away. Some women have avoided rape by talking their way out of it or fighting back. A kick in the groin works wonders. Always remember that your priority is to escape.
ALWAYS be aware of your surroundings . Just keep an eye out around you and TRUST YOUR GUT. If it does not feel right, it probably isn't. Keep your head up, walk confidently, and do not make things easy for the crook. Keep valuables tucked away. Do not flash cash when paying for merchandise. Be careful when and where you wear expensive jewelry. These things all scream "pick me" to a thief. Park in well-lit areas with lots of traffic around . Most criminals do not like to make a scene and will avoid busy locations. By parking near busy entry/exit points wherever you are, you are adding an undesirable element to the equation for the bad guy.Have your keys ready when going to your car. Taking time at the side of your car looking for keys is time the thug can approach you without you knowing it (remember your surroundings). If you have a panic alarm on your vehicle, familiarize yourself with how it works BEFORE you go out and need it in a crisis. Be ready to press that button if you need to. Scan the area before you exit your vehicle and as you walk back to it. If anything makes you feel uncomfortable, change accordingly. Either use another entrance/exit, wait until the situation resolves itself. If that means that you cannot get back to your car, contact security or the police for assistance. If you feel that you are being followed, go to a busy place or the nearest police station. The more witnesses you can put yourself in the middle of, the less likely the criminal will act. Try to get a good description of who is following you if it is safe to do so. Enroll in a reputable self-defense course, Contact your local police for suggestions in your area. Make sure that after you take the class, you practice the techniques. Remember, there are no rules or time outs. It is much better to let the bad guy get your property than to lose your life.
PERSONAL PROTECTION AND SAFETY FOR RUNNERS
1. Don't wear headsets. Use your ears to be aware of your surroundings at all times.
2. Carry change for a phone-call or carry a small cell phone on you.
3. Always run with a partner or with a dog.
4. Write down or leave word of the direction of your run. Tell friends and family of your favorite running routes so they can find you,(leave running routes on a card placed on you fridge).
5. Run in familiar areas. Know where telephones are, or open businesses or stores. Alter or vary your route.
6. Stay alert. The more aware you are, the less vulnerable you are. Expand your view to the left/right and look behind you at times, jog backwards for a few steps- its good for you too.
7. Avoid unpopulated areas, deserted streets, and overgrown trails. Especially avoid unlit areas at night.
8. Carry an ID or write your name, phone number, and blood type on the inside sole of your running shoe. Include medical information.
9. Ignore verbal harassment. Look directly at others and be observant, but keep your distance and keep moving.
10. Run against traffic so you can observe approaching automobiles.
11. Wear reflective material if you run before dawn or after dark.
12. Use your intuition about a person or an area. React on your intuitions and listen to your gut.
The number one rule in personal protection is to TRUST YOUR GUT. There is no better protection than that little feeling you get when things aren't quite right. Go with that feeling when it hits you and you will avoid many potentially dangerous situations.
13. Practice memorizing license tags or identifying characteristics of strangers. Gives you something to do on your runs too!
14. Carry a personal alarm and or pepper spray. Get training in self-defense and the use of pepper spray.
15. Call police immediately if something happens to you or someone else, don't be afraid to call - your safety may rely on it!
A woman’s chances are 1 in 10 to become a victim of sexual assault. It’s a sad truth in society today. Numbers are much higher within certain age groups & college students. Common sense is your best self defense against attack. Because every rape or assault is different, there is no one perfect deterrent against being a victim. Authorities recommend carrying a self defense Pepper Spray when available. If you are attacked always fight back and look for ways to escape. This is ALWAYS better than being taken somewhere. Stats show out of all the crimes involving women, those who fought back or stayed in semi public places faired better than those who were abducted and taken. Do anything you can to get away. Some women have avoided rape by talking their way out of it or fighting back. A kick in the groin works wonders. Always remember that your priority is to escape.
ALWAYS be aware of your surroundings . Just keep an eye out around you and TRUST YOUR GUT. If it does not feel right, it probably isn't. Keep your head up, walk confidently, and do not make things easy for the crook. Keep valuables tucked away. Do not flash cash when paying for merchandise. Be careful when and where you wear expensive jewelry. These things all scream "pick me" to a thief. Park in well-lit areas with lots of traffic around . Most criminals do not like to make a scene and will avoid busy locations. By parking near busy entry/exit points wherever you are, you are adding an undesirable element to the equation for the bad guy.Have your keys ready when going to your car. Taking time at the side of your car looking for keys is time the thug can approach you without you knowing it (remember your surroundings). If you have a panic alarm on your vehicle, familiarize yourself with how it works BEFORE you go out and need it in a crisis. Be ready to press that button if you need to. Scan the area before you exit your vehicle and as you walk back to it. If anything makes you feel uncomfortable, change accordingly. Either use another entrance/exit, wait until the situation resolves itself. If that means that you cannot get back to your car, contact security or the police for assistance. If you feel that you are being followed, go to a busy place or the nearest police station. The more witnesses you can put yourself in the middle of, the less likely the criminal will act. Try to get a good description of who is following you if it is safe to do so. Enroll in a reputable self-defense course, Contact your local police for suggestions in your area. Make sure that after you take the class, you practice the techniques. Remember, there are no rules or time outs. It is much better to let the bad guy get your property than to lose your life.
Wednesday, June 25, 2008
Follow up articles...
Please note the follow up articles in the State Journal Register today regarding the recent assult on an area runner. If you have time, also note the comments left from SJR readers.
http://www.sj-r.com/time_out/x1743980429/Authorities-say-joggers-should-always-be-aware
http://www.sj-r.com/time_out/x415945895/Jogging-safety-tips
http://www.sj-r.com/time_out/x1743980429/Authorities-say-joggers-should-always-be-aware
http://www.sj-r.com/time_out/x415945895/Jogging-safety-tips
Time to shop~
Dry release running shirts and caps with the Springfield Road Runners logo will be available for purchase on Tuesday, July 1st before and after the 5K training run at the Fairgrounds.
Prices range from $15-$28. Come and check out the great merchandise! Barb has more hats and also visors in a new selection of colors since they seem to be the biggest seller.
The caps will be great since it's raining again and dry release is a must to draw moisture away, keeping you cool and comfortable.
Prices range from $15-$28. Come and check out the great merchandise! Barb has more hats and also visors in a new selection of colors since they seem to be the biggest seller.
The caps will be great since it's raining again and dry release is a must to draw moisture away, keeping you cool and comfortable.
5K NEXT WEEK~
Here is the link for the 5K route for next week. Don't forget that EVERYONE (Privates and Corporals) will be meeting at the Fairgrounds. You MUST park in Lot 21, which is north of the Pork Patio/across from Conservation World.
http://www.usatf.org/routes/view.asp?rID=214858
http://www.usatf.org/routes/view.asp?rID=214858
Tuesday, June 24, 2008
Scholastic Challenge 5K Results~
http://srrc.net/media/SSOverAll.pdf
What a great day for a 5K run. The weather was ideal and the times were fabulous! Any thoughts from the Army? Any one's first race? How did you do? How did you feel? If you ran, it will be fun to compare your Scholastic time to next weeks practice 5K run.
Be sure and check out all of the photo's. Hardy breed does a great job with taking pictures and writing a recap/review of all of our races.
http://flickr.com/photos/hardybreed/sets/72157605730993326/
What a great day for a 5K run. The weather was ideal and the times were fabulous! Any thoughts from the Army? Any one's first race? How did you do? How did you feel? If you ran, it will be fun to compare your Scholastic time to next weeks practice 5K run.
Be sure and check out all of the photo's. Hardy breed does a great job with taking pictures and writing a recap/review of all of our races.
http://flickr.com/photos/hardybreed/sets/72157605730993326/
Jogger fights off would be rapist...
Please be extremely careful and alert when running alone.
The following article is on the front page of today's State Journal Register.
http://www.sj-r.com/news/x415944972/Jogger-fights-off-would-be-rapist
Know Your Running Safety Rules:
Information obtained from the book "Running for Dummies"~
Most running safety rules are just common sense. But you see so many runners — both male and female — who violate them every day that a rules review is indeed in order.
Consider the following:
Don't wear headsets. This is the No. 1 rule for safe running. Why? Because when you listen to music or the radio while running outside, you can't hear car horns, cyclists, or, heaven forbid, the footsteps of someone coming up behind you.
"But I love to listen to my music!" is a common response from those who refuse to give up their headsets. Fine. Wear them when you're running on a treadmill. But when you're outside, especially when you're on the roads, you are simply asking for trouble if you tune out your surroundings. (Side note~I no longer run with my IPOD but when I did I used to only wear one headphone in one ear).
Run against traffic. A bicycle is considered a vehicle, so it is subject to the same laws as cars and trucks. Cyclists ride with traffic. You are not a vehicle. You are a runner. You are also in a highly vulnerable position if you're running near cars, trucks, and bicycles.
So the best way to prevent an untimely meeting with one of these vehicles is to be able to see them. That means running on the side of the road or on the sidewalk and running while facing traffic.
If you run at night, make yourself visible. Wear light-colored clothing and invest a few dollars in a reflective vest, which you can purchase at a local running store.
Don't challenge cars to a race. If you and a car are both approaching an intersection, stop and let the car go first. (News flash: They're faster than you.)
Beware of stopped cars waiting to make a right turn. Stop and wait until they make the turn, or run behind them.
Run with others. This may be the easiest way to avoid problems altogether. Sharing the road with other runners is also a great way to stay motivated and to enjoy the sport.
If you must run alone, a treadmill at home or at a health club is a much safer option. A local track also offers some protection, but not if you're running alone and after dark.
Avoid running alone in unpopulated, unfamiliar areas and stay away from trails surrounded by heavy brush.
Do not wear jewelry. But do carry identification or write your name, phone number, and blood type on the inside sole of your running shoe. (Side note~Your Abe's Army Smart ID Tag should be worn at ALL times).
Always trust your intuition. If you're unsure about a person or a place, avoid it.
Carry a noisemaker or get training in self-defense and the use of pepper spray. And always call police if something happens to you or someone else or if you see something or someone suspicious.
Don't stop to give directions to strangers in cars if you are running alone.
Any other helpful hints from the seasoned runners?
The following article is on the front page of today's State Journal Register.
http://www.sj-r.com/news/x415944972/Jogger-fights-off-would-be-rapist
Know Your Running Safety Rules:
Information obtained from the book "Running for Dummies"~
Most running safety rules are just common sense. But you see so many runners — both male and female — who violate them every day that a rules review is indeed in order.
Consider the following:
Don't wear headsets. This is the No. 1 rule for safe running. Why? Because when you listen to music or the radio while running outside, you can't hear car horns, cyclists, or, heaven forbid, the footsteps of someone coming up behind you.
"But I love to listen to my music!" is a common response from those who refuse to give up their headsets. Fine. Wear them when you're running on a treadmill. But when you're outside, especially when you're on the roads, you are simply asking for trouble if you tune out your surroundings. (Side note~I no longer run with my IPOD but when I did I used to only wear one headphone in one ear).
Run against traffic. A bicycle is considered a vehicle, so it is subject to the same laws as cars and trucks. Cyclists ride with traffic. You are not a vehicle. You are a runner. You are also in a highly vulnerable position if you're running near cars, trucks, and bicycles.
So the best way to prevent an untimely meeting with one of these vehicles is to be able to see them. That means running on the side of the road or on the sidewalk and running while facing traffic.
If you run at night, make yourself visible. Wear light-colored clothing and invest a few dollars in a reflective vest, which you can purchase at a local running store.
Don't challenge cars to a race. If you and a car are both approaching an intersection, stop and let the car go first. (News flash: They're faster than you.)
Beware of stopped cars waiting to make a right turn. Stop and wait until they make the turn, or run behind them.
Run with others. This may be the easiest way to avoid problems altogether. Sharing the road with other runners is also a great way to stay motivated and to enjoy the sport.
If you must run alone, a treadmill at home or at a health club is a much safer option. A local track also offers some protection, but not if you're running alone and after dark.
Avoid running alone in unpopulated, unfamiliar areas and stay away from trails surrounded by heavy brush.
Do not wear jewelry. But do carry identification or write your name, phone number, and blood type on the inside sole of your running shoe. (Side note~Your Abe's Army Smart ID Tag should be worn at ALL times).
Always trust your intuition. If you're unsure about a person or a place, avoid it.
Carry a noisemaker or get training in self-defense and the use of pepper spray. And always call police if something happens to you or someone else or if you see something or someone suspicious.
Don't stop to give directions to strangers in cars if you are running alone.
Any other helpful hints from the seasoned runners?
Sunday, June 22, 2008
Week 5 Training Plan~
Monday (June 23):
p-off or cross train
c-off or cross train
Tuesday (June 24):
Since the 5K practice run is going to be next Tuesday (July 1), we will be doing next weeks run this week.
p-run/walk 4 miles/40-45 minutes
c-6 miles
Corporals will NOT be meeting at the Fairgrounds.
Corporals will be meeting at Prairie Heart/St John's Hospital or as communicated per individual groups. (See previous post for further information).
Wednesday (June 25):
p-run/walk 3.5 miles/35-40 minutes
c-4.5-5 miles
Come and run in the first SRRC track meet. 5:30 pm. Sacred Heart Griffin. (See previous post for further information).
Thursday (June 26):
p-off or cross train
c-speed work or hills-40 minutes
Friday (June 27):
p-cross train
c-cross train
Saturday (June 28):
p-run/walk 4 miles/40-45 minutes
c-6 miles
Don't forget to run the Rochester 5K (See previous blog for further information).
Sunday (June 29):
p-run/walk 3-3.5 miles/35 minutes
c-4 miles
p-off or cross train
c-off or cross train
Tuesday (June 24):
Since the 5K practice run is going to be next Tuesday (July 1), we will be doing next weeks run this week.
p-run/walk 4 miles/40-45 minutes
c-6 miles
Corporals will NOT be meeting at the Fairgrounds.
Corporals will be meeting at Prairie Heart/St John's Hospital or as communicated per individual groups. (See previous post for further information).
Wednesday (June 25):
p-run/walk 3.5 miles/35-40 minutes
c-4.5-5 miles
Come and run in the first SRRC track meet. 5:30 pm. Sacred Heart Griffin. (See previous post for further information).
Thursday (June 26):
p-off or cross train
c-speed work or hills-40 minutes
Friday (June 27):
p-cross train
c-cross train
Saturday (June 28):
p-run/walk 4 miles/40-45 minutes
c-6 miles
Don't forget to run the Rochester 5K (See previous blog for further information).
Sunday (June 29):
p-run/walk 3-3.5 miles/35 minutes
c-4 miles
More clarification regarding the next two weeks~
Hi, everyone! We're excited about the participation and success five weeks into the program. Thanks for your involvement, whether you are a sergeant or one of our privates or corporals!
The information in the Abes log for this coming week is not accurate--sorry about that. We try to make everything PERFECT but so far we're a little short on that goal! Here's what you need to know:The Fairgrounds will not be available to us on Tuesday, June 24th.Corporals and their sergeants will meet again at St. John's Hospital, Prairie Heart Institute (that part of the log is correct!). If your group wants to use an alternate site (Washington Park, IDOT Trail, etc.) please make sure all of the members of your group are informed of the changes.
We will not be able to run the practice 5k on June 24 (because we need the Fairgrounds!). The practice run is re-scheduled for Tuesday, July 1. Plan to report to the Fairgrounds (all sergeants, corporals and privates. No groups at Lincoln Park). We'll have the running clock and finishers' chutes set up at the Fairgrounds for a timed run, run/walk or walk on a 3.1 mile course. The timed run is a great practice to launch your racing career! Think events like Women's Distance Festival (July 12) or Premiere Bank (July 4). Go to the SRRC website for more racing information and how to register for these upcoming races: www.srrc.net
Keep moving--you're doing great!
Linda Jones
The information in the Abes log for this coming week is not accurate--sorry about that. We try to make everything PERFECT but so far we're a little short on that goal! Here's what you need to know:The Fairgrounds will not be available to us on Tuesday, June 24th.Corporals and their sergeants will meet again at St. John's Hospital, Prairie Heart Institute (that part of the log is correct!). If your group wants to use an alternate site (Washington Park, IDOT Trail, etc.) please make sure all of the members of your group are informed of the changes.
We will not be able to run the practice 5k on June 24 (because we need the Fairgrounds!). The practice run is re-scheduled for Tuesday, July 1. Plan to report to the Fairgrounds (all sergeants, corporals and privates. No groups at Lincoln Park). We'll have the running clock and finishers' chutes set up at the Fairgrounds for a timed run, run/walk or walk on a 3.1 mile course. The timed run is a great practice to launch your racing career! Think events like Women's Distance Festival (July 12) or Premiere Bank (July 4). Go to the SRRC website for more racing information and how to register for these upcoming races: www.srrc.net
Keep moving--you're doing great!
Linda Jones
Friday, June 20, 2008
PLEASE NOTE ANNOUNCEMENTS/CHANGES:
Corporals will NOT be meeting this week at the Fairgrounds. The corporals will meet again at Prairie Heart Institute at St. John's Hospital (or an alternate site if planned by the Sergeants and communicated to all group members).
Since the Fairgrounds is not accessible this week (June 24), we also will not be able to run the 5k practice run. The alternate date for the 5K will be July 1 at the fairgrounds. All groups (Privates, Corporals and Sergeants) will meet July 1st at the Fairgrounds.
Everyone, please communicate these changes with your group!
Since the Fairgrounds is not accessible this week (June 24), we also will not be able to run the 5k practice run. The alternate date for the 5K will be July 1 at the fairgrounds. All groups (Privates, Corporals and Sergeants) will meet July 1st at the Fairgrounds.
Everyone, please communicate these changes with your group!
Stage Two: The Jogger- Entering the New World.
This is part two of the Five Stages of a Runner. (See previous post for stage one).
The jogger feels secure with running. It may be hard to start each day’s run but, unlike the beginner, you can identify with those who are addicted. You may be intimidated by the “high achievers” — competitors and marathoners — but you have begun to understand the benefits of fitness and made a significant break with the old, non-fit world. The jogger’s runs are satisfying in themselves. There is almost always a “glow” at the end of the run, a reward for the effort. If you miss a run you may feel guilty — a rare experience for the beginner. Beginners often complain that they’re bored while running, but joggers find this problem decreases and then disappears as their distances increase.
Rarely does a jogger have a plan or goal. Most run as a healthy diversion and don’t feel the need to get anything more out of it. They just get out there when they can and do what they can. Those who do feel they need a plan often think they don’t know enough to prepare one. They may pick up a few tips from a more experienced running friend or — ideas from a running magazine. Unfortunately this often ends in frustration or injury because such plans are not based upon the jogger’s own individual abilities and goals, but upon someone else’s.
At first you probably needed a group or at least another person for motivation and direction. As a jogger you are a bit more independent. You’ll prefer company to running alone, but you’ll pick and choose your group with care. Most beginners seek anonymity within a group while joggers often enjoy identification with a group.
As a beginner you may have attended a few fun runs or an occasional race. Joggers, however, mark the local 10Ks on their calendars. These are motivational stepping stones to keep the daily runs on track. There will often be one major race in the jogger’s schedule, like the Bay to Breakers, Peachtree Road Race or the Corporate Challenge. Although you’re not running competitively or for time improvement, a sense of competition may begin to develop. By piecing together a growing series of successful and non-threatening running experiences, you begin the transition into a more fit lifestyle.
There are always conditions — injury, a long stretch of bad weather, a partner dropping out — that may stop your running and force you to start over again as a beginner. When the year’s big race is over, you may lose the motivation to keep going. A jogger will sometimes give up running completely, but usually will start again after an extended layoff.
The jogger feels secure with running. It may be hard to start each day’s run but, unlike the beginner, you can identify with those who are addicted. You may be intimidated by the “high achievers” — competitors and marathoners — but you have begun to understand the benefits of fitness and made a significant break with the old, non-fit world. The jogger’s runs are satisfying in themselves. There is almost always a “glow” at the end of the run, a reward for the effort. If you miss a run you may feel guilty — a rare experience for the beginner. Beginners often complain that they’re bored while running, but joggers find this problem decreases and then disappears as their distances increase.
Rarely does a jogger have a plan or goal. Most run as a healthy diversion and don’t feel the need to get anything more out of it. They just get out there when they can and do what they can. Those who do feel they need a plan often think they don’t know enough to prepare one. They may pick up a few tips from a more experienced running friend or — ideas from a running magazine. Unfortunately this often ends in frustration or injury because such plans are not based upon the jogger’s own individual abilities and goals, but upon someone else’s.
At first you probably needed a group or at least another person for motivation and direction. As a jogger you are a bit more independent. You’ll prefer company to running alone, but you’ll pick and choose your group with care. Most beginners seek anonymity within a group while joggers often enjoy identification with a group.
As a beginner you may have attended a few fun runs or an occasional race. Joggers, however, mark the local 10Ks on their calendars. These are motivational stepping stones to keep the daily runs on track. There will often be one major race in the jogger’s schedule, like the Bay to Breakers, Peachtree Road Race or the Corporate Challenge. Although you’re not running competitively or for time improvement, a sense of competition may begin to develop. By piecing together a growing series of successful and non-threatening running experiences, you begin the transition into a more fit lifestyle.
There are always conditions — injury, a long stretch of bad weather, a partner dropping out — that may stop your running and force you to start over again as a beginner. When the year’s big race is over, you may lose the motivation to keep going. A jogger will sometimes give up running completely, but usually will start again after an extended layoff.
Thursday, June 19, 2008
Wednesday, June 18, 2008
Privates~Were announcements better last night?
Master Sergeant Jan speaks regarding announcements:
I know there are those of you that do not want announcements prior to leaving for your run/walk. I wish we didn't have to have them myself. However, it's a necessary evil. Last week two Sergeants pulled what they thought was their group away before announcements. What they actually did was take part of the group. They left the other part of their group and one of the leaders, leaving that leader alone. Fortunately we had enough "floats" to help out. Right now folks don't really know each other well enough to know if they're all present and accounted for. Plus, the group that left early went into the cemetery.
Five or ten minutes to get our groups covered shouldn't really make that huge of an impact on your run/walk. The blog is great but face to face communication has it's value, also.
As stated before, I'd love to do away with announcements (and we are aware that this is the biggest complaint) but I see no alternatives as communication is key in relaying information.
Was last night better? We started on time, the mic was working and the information was covered quickly.
I know there are those of you that do not want announcements prior to leaving for your run/walk. I wish we didn't have to have them myself. However, it's a necessary evil. Last week two Sergeants pulled what they thought was their group away before announcements. What they actually did was take part of the group. They left the other part of their group and one of the leaders, leaving that leader alone. Fortunately we had enough "floats" to help out. Right now folks don't really know each other well enough to know if they're all present and accounted for. Plus, the group that left early went into the cemetery.
Five or ten minutes to get our groups covered shouldn't really make that huge of an impact on your run/walk. The blog is great but face to face communication has it's value, also.
As stated before, I'd love to do away with announcements (and we are aware that this is the biggest complaint) but I see no alternatives as communication is key in relaying information.
Was last night better? We started on time, the mic was working and the information was covered quickly.
Tuesday, June 17, 2008
You can be a track star...
Come join the fun! Most of you are already running 3 miles so lets now try a shorter distance. I cannot stress enough that these track work-outs are not just for "fast runners". You will find someone who shares your pace. Even if you don't want to run, definitely come watch and/or volunteer your time.
Come see what it is all about.
SRRC Track Meet June 25th, 2008 5:30-8pm at Sacred Heart Griffin.
9 running events
1. 4 x 800 meter relay
2. 4 x 100 meter relay
3. 100 meter dash
4. 800 meter run
5. 4 x 200 meter relay
6. 400 meter dash
7. 1600 meter run
8. 200 meter dash
9. 4 x 400 meter relay
-Max # of events: 2 open running events per person and 2 relays per person.
-Please put a predicted finish time for every race you sign up for (including relays).
-If you have a team put together sign up as a team by writing four members together and circling them together on the sign up sheet. (Grab some of your Abe members and make a team. Grab your leaders and make a team or have all of your leaders be a team). Leave a comment if you want to form a team with other Abe runners who you might not know.
-If you are not a part of a team just sign up and we will put teams together
-1st through 3rd place for each event will receive a ribbon
-If you are not running in the track meet please see Emily to volunteer. We may even need some runners to help out when they are not running.
-Volunteers needed: timers, exchange judges, starter, scribe, finish judge, and maybe a few other people to help as needed that day.
Come see what it is all about.
SRRC Track Meet June 25th, 2008 5:30-8pm at Sacred Heart Griffin.
9 running events
1. 4 x 800 meter relay
2. 4 x 100 meter relay
3. 100 meter dash
4. 800 meter run
5. 4 x 200 meter relay
6. 400 meter dash
7. 1600 meter run
8. 200 meter dash
9. 4 x 400 meter relay
-Max # of events: 2 open running events per person and 2 relays per person.
-Please put a predicted finish time for every race you sign up for (including relays).
-If you have a team put together sign up as a team by writing four members together and circling them together on the sign up sheet. (Grab some of your Abe members and make a team. Grab your leaders and make a team or have all of your leaders be a team). Leave a comment if you want to form a team with other Abe runners who you might not know.
-If you are not a part of a team just sign up and we will put teams together
-1st through 3rd place for each event will receive a ribbon
-If you are not running in the track meet please see Emily to volunteer. We may even need some runners to help out when they are not running.
-Volunteers needed: timers, exchange judges, starter, scribe, finish judge, and maybe a few other people to help as needed that day.
Monday, June 16, 2008
Don't forget to buy some clothes...
Springfield Road Runners dry release running shirts and caps will be available for purchase tomorrow (June 17th) before and after the runs at Lincoln Park and Tuesday, June 24th at the Fairgrounds.
Prices range from $15-$28. Support the Club and show off your membership. The caps will be great when it rains and the dry release shirts are a must to draw moisture away, keeping you cool and comfortable.
Prices range from $15-$28. Support the Club and show off your membership. The caps will be great when it rains and the dry release shirts are a must to draw moisture away, keeping you cool and comfortable.
Sunday, June 15, 2008
It's Time to Run a 5K~
Let's test the water and see what you've got!
If you feel you are up for a 5k run (3.1 miles), you have a great opportunity on Saturday, June 21 by running the Bob Goldman Scholastic Challenge. 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 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 Friday, June 20 from 3-6 pm at the Springfield Running Center (you can also shop while you register/pick up your packet) or 6-7 am on Saturday at the Beach House at Center Park.
Bring your family and your camera as there is also a 100 yard dash for ages 5 and under and a quarter mile run for ages 6-10.
You can download an application by following this link:http://srrc.net/media/scholasticChallenge.pdf
If you feel you are up for a 5k run (3.1 miles), you have a great opportunity on Saturday, June 21 by running the Bob Goldman Scholastic Challenge. 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 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 Friday, June 20 from 3-6 pm at the Springfield Running Center (you can also shop while you register/pick up your packet) or 6-7 am on Saturday at the Beach House at Center Park.
Bring your family and your camera as there is also a 100 yard dash for ages 5 and under and a quarter mile run for ages 6-10.
You can download an application by following this link:http://srrc.net/media/scholasticChallenge.pdf
Week 4 Training Schedule~
Monday (June 16):
p-cross train or off
c-cross train or off
Tuesday (June 17):
p-run/walk 3 miles/30 minutes
c-4.5 miles
*AVOID RUNNING AT THE STATE FAIRGROUNDS (JUNE 17-21).
*CORPORALS WILL BE MEETING AT THE PRAIRIE HEART BUILDING/ST JOHN'S HOSPITAL.
Wednesday (June 18):
p-cross train
c-speed work or hill workout
Track workout at Sacred Heart Griffin~5:30. Come join at least 50 other runners! A fast pace is definitely not required.
Thursday (June 19):
p-run/walk 3 miles/30 minutes
c-4 miles
Friday (June 20):
p-off or cross train
c-off or cross train
Saturday (June 21):
p-run/walk 3.5 miles/35 minutes
c-4.5-5 miles
Bob Goldman Scholastic Challenge 5K
Sunday (June 22):
p-run/walk 2-2.5 miles/25 minutes
c-4 miles
p-cross train or off
c-cross train or off
Tuesday (June 17):
p-run/walk 3 miles/30 minutes
c-4.5 miles
*AVOID RUNNING AT THE STATE FAIRGROUNDS (JUNE 17-21).
*CORPORALS WILL BE MEETING AT THE PRAIRIE HEART BUILDING/ST JOHN'S HOSPITAL.
Wednesday (June 18):
p-cross train
c-speed work or hill workout
Track workout at Sacred Heart Griffin~5:30. Come join at least 50 other runners! A fast pace is definitely not required.
Thursday (June 19):
p-run/walk 3 miles/30 minutes
c-4 miles
Friday (June 20):
p-off or cross train
c-off or cross train
Saturday (June 21):
p-run/walk 3.5 miles/35 minutes
c-4.5-5 miles
Bob Goldman Scholastic Challenge 5K
Sunday (June 22):
p-run/walk 2-2.5 miles/25 minutes
c-4 miles
Friday, June 13, 2008
The Five Stages of a Runner~
This is from the second chapter of Jeff Galloway’s Book on Running, “The Five Stages of A Runner.” I was amused to read Jeff’s Galloway's description of each stages as we pass through them.
I will post each stage every couple of days.
"I started running when I was 13. I was immediately intoxicated with a beginner’s enthusiasm: the very special thrill of exertion, and a feeling that my body had vast capabilities. Of course, I tried to maximize every jog and thrill on that first run and then had to hobble around for a week, almost too sore to move. But once the soreness diminished I was back out there, running again. I was hooked. As in any skill or craft, there were various stages of involvement, competence and enjoyment. Now that I’ve been running for over 25 years, and have spent a great deal of time helping others weave running into their lives, I see a similar pattern of evolution in just about all runners.
Progress is a matter of learning, maturing and knowing yourself; one stage leads logically to the next. Not everyone has the same aspirations; all runners are not seeking Olympic gold. But understanding the experience common to most veteran runners — though you may not go through all five stages described here — will enable you to minimize the pitfalls and maximize the gains of your running future".
THE BEGINNER Stage One: Making the Break:
Every beginning is precarious. There you are, perched on the edge of starting something entirely new, yet there are distractions, even criticisms, that cause detours and dead ends. You want to be more healthy and fit, but you may not realize how secure you’ve become in an inactive world. Each time you go out for a run you encounter a new side of yourself — one that must somehow be integrated into your daily life.
There is usually a struggle within and without. The old lifestyle is there and offers security. When the energy of “beginning” wears off, it’s harder to motivate yourself to go out for that daily run. You’ll face a lot of obstacles at first. It’s all too easy to stop when the weather turns cold, when it rains or snows, or when you feel the aches and pains of starting. You haven’t had to deal with these things before and the temptation to quit is strong.
Your running may also be threatening to your less active friends. Eventually you — the beginner — and your non-running friends work it out. The transition period, however, can be unstable and uncomfortable for both. If you falter, the old world — comfortable in many ways — is waiting for you to slip back in. If you’re lucky enough to make new friends who share similar fitness goals, you’ll probably find refuge in the “fit” world while you gain your “running security.”
Social reinforcement makes it easier to establish the fitness habit. One good approach is to find a group that meets regularly. Or you can make a pact with a friend who drags you out on bad days and vice versa. Races and fun runs are great opportunities to meet people.
At times, you may not progress as fast as you expected. We Americans are traditionally hyperactive and impatient. When we plant a seed, we not only want it to grow, we want it to become a tree by next week. We want results. When you start, you want to see physical and psychological benefits. But if you push too hard, you can tire yourself out and end up quitting in frustration.
The seed of exercise — if you don’t crush it — will survive periods of moisture and drought. Just when it seems to be drying up, it will spring to life, rejuvenated, and propel you further down the road. Don’t be discouraged, even if you’ve stopped. Tomorrow is another day. Many beginners stop and start again 10 or 15 times before they get the habit established.
Beginners who don’t put pressure on themselves seem to have an easier time staying with it. If you simply walk/jog 30-40 minutes every other day, you’ll find yourself gently swept along in a pattern of relaxation and good feeling. Your workout starts to become a special time for you.
As you make progress you find within yourself the strength and security to keep going. At first you’re “just visiting” that special world when you go out for a run. But gradually you begin to change. You get used to the positive relaxed feeling. Your body starts cleaning itself up, establishing muscle tone, circulating blood and oxygen more vigorously. One day you find you’re addicted, and the beginner becomes a jogger.
I will post each stage every couple of days.
"I started running when I was 13. I was immediately intoxicated with a beginner’s enthusiasm: the very special thrill of exertion, and a feeling that my body had vast capabilities. Of course, I tried to maximize every jog and thrill on that first run and then had to hobble around for a week, almost too sore to move. But once the soreness diminished I was back out there, running again. I was hooked. As in any skill or craft, there were various stages of involvement, competence and enjoyment. Now that I’ve been running for over 25 years, and have spent a great deal of time helping others weave running into their lives, I see a similar pattern of evolution in just about all runners.
Progress is a matter of learning, maturing and knowing yourself; one stage leads logically to the next. Not everyone has the same aspirations; all runners are not seeking Olympic gold. But understanding the experience common to most veteran runners — though you may not go through all five stages described here — will enable you to minimize the pitfalls and maximize the gains of your running future".
THE BEGINNER Stage One: Making the Break:
Every beginning is precarious. There you are, perched on the edge of starting something entirely new, yet there are distractions, even criticisms, that cause detours and dead ends. You want to be more healthy and fit, but you may not realize how secure you’ve become in an inactive world. Each time you go out for a run you encounter a new side of yourself — one that must somehow be integrated into your daily life.
There is usually a struggle within and without. The old lifestyle is there and offers security. When the energy of “beginning” wears off, it’s harder to motivate yourself to go out for that daily run. You’ll face a lot of obstacles at first. It’s all too easy to stop when the weather turns cold, when it rains or snows, or when you feel the aches and pains of starting. You haven’t had to deal with these things before and the temptation to quit is strong.
Your running may also be threatening to your less active friends. Eventually you — the beginner — and your non-running friends work it out. The transition period, however, can be unstable and uncomfortable for both. If you falter, the old world — comfortable in many ways — is waiting for you to slip back in. If you’re lucky enough to make new friends who share similar fitness goals, you’ll probably find refuge in the “fit” world while you gain your “running security.”
Social reinforcement makes it easier to establish the fitness habit. One good approach is to find a group that meets regularly. Or you can make a pact with a friend who drags you out on bad days and vice versa. Races and fun runs are great opportunities to meet people.
At times, you may not progress as fast as you expected. We Americans are traditionally hyperactive and impatient. When we plant a seed, we not only want it to grow, we want it to become a tree by next week. We want results. When you start, you want to see physical and psychological benefits. But if you push too hard, you can tire yourself out and end up quitting in frustration.
The seed of exercise — if you don’t crush it — will survive periods of moisture and drought. Just when it seems to be drying up, it will spring to life, rejuvenated, and propel you further down the road. Don’t be discouraged, even if you’ve stopped. Tomorrow is another day. Many beginners stop and start again 10 or 15 times before they get the habit established.
Beginners who don’t put pressure on themselves seem to have an easier time staying with it. If you simply walk/jog 30-40 minutes every other day, you’ll find yourself gently swept along in a pattern of relaxation and good feeling. Your workout starts to become a special time for you.
As you make progress you find within yourself the strength and security to keep going. At first you’re “just visiting” that special world when you go out for a run. But gradually you begin to change. You get used to the positive relaxed feeling. Your body starts cleaning itself up, establishing muscle tone, circulating blood and oxygen more vigorously. One day you find you’re addicted, and the beginner becomes a jogger.
Don't forget to check your log book~
Reminder~Some of the log books were inadvertently collated (weeks 7, 8 and 9). If you take the opposing pages and matched them up correctly with the correct weeks, it falls in line.
Example~ Week 6 (Notes for Sat Women's Distance festival) would match up with Week 7 Sat. date.
Week 8 (Notes for Fri. Premier Bank 5k) would match up with Week 6 Friday date.
If this all sounds confusing, just refer to the blog for our training plans for the next few weeks.
Example~ Week 6 (Notes for Sat Women's Distance festival) would match up with Week 7 Sat. date.
Week 8 (Notes for Fri. Premier Bank 5k) would match up with Week 6 Friday date.
If this all sounds confusing, just refer to the blog for our training plans for the next few weeks.
Thursday, June 12, 2008
Photo's of the week~
I could not decide on just one "photo of the week" so above are my three favorite. Thanks Bobbie for taking the pictures this week and a big thanks to Chuck for allowing me to be insane.
Click on link for further photo's.
Tuesday, June 10, 2008
Attacking MG~
Attack Myasthenia Gravis by running or walking for one hour around SHG track on June 14, 2008 at 9:00 AM. (You will be keeping track of your laps). This would be a great Saturday morning workout for Abe's Army and the Panera Bread runners who do not go to Peoria for the Steamboat Run. There is also a swimming portion of the fundraiser which begins at 1:00 PM at Eisenhower Pool. There is a $30 single entrance fee or minimum pledge or $40 late entrance fee or minimum pledge.
The SJR VOICE published an article about Katie Jasmon's athletic achievements and her struggle with MG last week. Proceeds to benefit the Myasthenia Gravis Foundation of Illinois.
The SJR VOICE published an article about Katie Jasmon's athletic achievements and her struggle with MG last week. Proceeds to benefit the Myasthenia Gravis Foundation of Illinois.
I am having trouble posting the link for the application so if interested email me and I will forward you the application via email. dahlquist2000@yahoo.com
Sunday, June 08, 2008
Master Sergeant Jan Speaks~
Great job so far everyone.
The program really looks to be running smooth! Thanks so much!!As your distances increase and you need water stops other than the Fairgrounds and the park, please let Duane know (oldman@mwii.net) so that he and Leah can makes arrangements for set-up.
Due to the flag lowering ceremony at the tomb and the congestion that it causes, we're not going into the cemetery until the night when we do our practice run. Linda and I will have copies of the "old Abe's Amble" route that we'll share with you so that you can get your miles in without entering the cemetery.
Sergeants in the Privates group - if you feel you must change groups, PLEASE, PLEASE, let me know before you change. We must have a minimum of two Sergeants per group, preferably three. Please remember that the Tuesday night runs aren't training runs for you - they're training runs for the Privates and Corporals. Please be patient with your folks.
I'd like to take this opportunity to thank the leaders of Purple one: Susan Helm, Maria Ansley, Melanie Reynolds, and Christi Branham. They had the first ten people to finish on the first night and after their initial training run, the leaders decided to promote the group to Corporals. Those leaders then took over the "sticks" who were the folks that came in last. They went from the fastest group to the slowest group. Thanks, ladies. That's the kind of understanding and cooperation the Abe's Army needs.
Keep up the good work - Jan
The program really looks to be running smooth! Thanks so much!!As your distances increase and you need water stops other than the Fairgrounds and the park, please let Duane know (oldman@mwii.net) so that he and Leah can makes arrangements for set-up.
Due to the flag lowering ceremony at the tomb and the congestion that it causes, we're not going into the cemetery until the night when we do our practice run. Linda and I will have copies of the "old Abe's Amble" route that we'll share with you so that you can get your miles in without entering the cemetery.
Sergeants in the Privates group - if you feel you must change groups, PLEASE, PLEASE, let me know before you change. We must have a minimum of two Sergeants per group, preferably three. Please remember that the Tuesday night runs aren't training runs for you - they're training runs for the Privates and Corporals. Please be patient with your folks.
I'd like to take this opportunity to thank the leaders of Purple one: Susan Helm, Maria Ansley, Melanie Reynolds, and Christi Branham. They had the first ten people to finish on the first night and after their initial training run, the leaders decided to promote the group to Corporals. Those leaders then took over the "sticks" who were the folks that came in last. They went from the fastest group to the slowest group. Thanks, ladies. That's the kind of understanding and cooperation the Abe's Army needs.
Keep up the good work - Jan
Any aches and pains?
Athleticare will be at the park and fairgrounds every Tuesday at 5:30 until shortly after the runs start to assess and answer any of your running aches/pains and questions.
Jerry Sullivan is the athletic trainer in charge of the medical portion of Abe's Army. St. John's Hospital/AthletiCare provides medical coverage for all the races in the Springfield area. As part of their coverage of Abe's Amble, they provide an athletic trainer or a physical therapist on Tuesday's at 5:30 p.m. at the Pavilion at Lincoln Park and the pavilion in front of the grandstand at the fairgrounds for their "curbside consultations." They will stay until the last group goes out which is around 6:15 p.m.
They also provide a free walk-in clinic staffed by an athletic trainer on Wednesdays at 4:30 p.m. at AthletiCare.
This is a great way to have any nagging problems or questions answered regarding any running related issues. Thanks Athleticare for providing this wonderful (free) service!
Jerry Sullivan is the athletic trainer in charge of the medical portion of Abe's Army. St. John's Hospital/AthletiCare provides medical coverage for all the races in the Springfield area. As part of their coverage of Abe's Amble, they provide an athletic trainer or a physical therapist on Tuesday's at 5:30 p.m. at the Pavilion at Lincoln Park and the pavilion in front of the grandstand at the fairgrounds for their "curbside consultations." They will stay until the last group goes out which is around 6:15 p.m.
They also provide a free walk-in clinic staffed by an athletic trainer on Wednesdays at 4:30 p.m. at AthletiCare.
This is a great way to have any nagging problems or questions answered regarding any running related issues. Thanks Athleticare for providing this wonderful (free) service!
Week 3 Training Plan~
Monday (June 9):
P-off or cross train
C-off or cross train
Tuesday (June 10):
P-run/walk 2-3 miles/25 min
C-4 mile run
Wednesday (June 11):
P-cross train
C-speed work or hills/30-40 min
Track workout at Sacred Heart Griffin~5:30 pm
Thursday (June 12):
P-run/walk 2-3 miles/25 min
C-4 easy miles
Friday the 13th:
P-off or cross train
C-off or cross train
Saturday (June 14):
P-run/walk 3 miles/30 minutes
C-4.5 miles
Steamboat Classic 4 mile and 15K
(registration closes June 11)
Sunday (June 15):
P-run/walk 2 miles/20 min
C-3-4 miles
P-off or cross train
C-off or cross train
Tuesday (June 10):
P-run/walk 2-3 miles/25 min
C-4 mile run
Wednesday (June 11):
P-cross train
C-speed work or hills/30-40 min
Track workout at Sacred Heart Griffin~5:30 pm
Thursday (June 12):
P-run/walk 2-3 miles/25 min
C-4 easy miles
Friday the 13th:
P-off or cross train
C-off or cross train
Saturday (June 14):
P-run/walk 3 miles/30 minutes
C-4.5 miles
Steamboat Classic 4 mile and 15K
(registration closes June 11)
Sunday (June 15):
P-run/walk 2 miles/20 min
C-3-4 miles
Saturday, June 07, 2008
"The journey of a thousand miles begins with a single step."
I found this on a small metal wall hanging at Target tonight - it's hanging by my front door. No matter where we are in our journey as privates, corporals, or sergeants, we find there no secrets to getting stronger or faster. We all have to patiently take it one step at a time. A toddler taking his or her first steps cannot run until he can walk confidently - running is much like this. Progress in running comes in baby steps. Sometimes we stumble or it would seem we aren't getting any stronger - but the fact that you continue to stick to your plan is proof that you indeed are well on your way to your first or faster 10K. Not every time out will be a "good run" - but we learn from each step we take, and from the steps we take together.
I actually bought this sign because last year my goal was to log 1,000 miles in my training log. It was my way of proving to myself how far I've come myself from Abe's recruit to where I am today - and in fact where most of us as sergeants started.
Mary Rogers
I actually bought this sign because last year my goal was to log 1,000 miles in my training log. It was my way of proving to myself how far I've come myself from Abe's recruit to where I am today - and in fact where most of us as sergeants started.
Mary Rogers
Friday, June 06, 2008
Thursday, June 05, 2008
New and Improved~
Check out the updated Springfield Road Runners Club web site. It looks fabulous!
http://srrc.net/
http://srrc.net/
The First Corporal Blog~
Group 23 at the Fairgrounds has sent me their blog. If you have a moment, you should check out the recent posting from Chuck. His thoughts should apply to every group.
http://itsgotime.wordpress.com/
http://itsgotime.wordpress.com/
Wednesday, June 04, 2008
New Photo's from the First Night~
Thanks George for taking the photo's and thanks Chuck for getting them in the correct resolution. Some of the photo's were blurry so we may not have been able to post all of the groups. I apologize if you don't find your group. http://www.flickr.com/photos/27074480@N07/sets/72157605437469351/
Tuesday, June 03, 2008
Springfield Road Runners Club Traveling Store~
Dry release running shirts and caps with the Springfield Road Runners logo will be available for purchase on the following dates:
Tuesday, June 17th before and after the Abe's Army training at Lincoln Park.
Tuesday, June 24th before and after Abe's Army training at the Fairgrounds.
Prices range from $15-$28. Support the Club and show off your membership.
The caps will be great with all this rain and dry release is a must to draw moisture away, keeping you cool and comfortable.
Contact Barbara J. Manson for any questions.
217-652-0524
Tuesday, June 17th before and after the Abe's Army training at Lincoln Park.
Tuesday, June 24th before and after Abe's Army training at the Fairgrounds.
Prices range from $15-$28. Support the Club and show off your membership.
The caps will be great with all this rain and dry release is a must to draw moisture away, keeping you cool and comfortable.
Contact Barbara J. Manson for any questions.
217-652-0524
What happens if it rains?
If it is raining (but NOT lightening), we will run. If the weather is rainy, wearing a hat or visor will help keep the rain out of your eyes. Be sure to keep a towel, dry clothes, extra socks, etc. in your car for after the run. However, we will not run if there is lightning.
Remember~have fun splashing through the puddles.
Remember~have fun splashing through the puddles.
Sunday, June 01, 2008
Week Two Training Plan~
Monday (June 2):
P-off or cross train
C-off or cross train
Tuesday (June 3):
P-walk/run 2 miles/20 minutes
C-run 4 miles
Wednesday (June 4):
P-walk/cross train
C-speed work or hills 40 minutes
Track workout at Sacred Heart Griffin-5:30 PM
~All abilities welcome.
Thursday (June 5):
P-run/walk 1.5-2 miles/20 minutes
C-off or cross train
Friday (June 6):
P-off or cross train
C-off or cross train
Saturday (June 7):
P-run/walk 2-2.5 miles/20-25 minutes
C-4-5 miles
Sunday (June 8):
P-run/walk 2 miles/20 minutes
C-3 easy miles
*On cross training days~Perform some other activity for 30-45 minutes.
P-off or cross train
C-off or cross train
Tuesday (June 3):
P-walk/run 2 miles/20 minutes
C-run 4 miles
Wednesday (June 4):
P-walk/cross train
C-speed work or hills 40 minutes
Track workout at Sacred Heart Griffin-5:30 PM
~All abilities welcome.
Thursday (June 5):
P-run/walk 1.5-2 miles/20 minutes
C-off or cross train
Friday (June 6):
P-off or cross train
C-off or cross train
Saturday (June 7):
P-run/walk 2-2.5 miles/20-25 minutes
C-4-5 miles
Sunday (June 8):
P-run/walk 2 miles/20 minutes
C-3 easy miles
*On cross training days~Perform some other activity for 30-45 minutes.
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