Thursday, July 31, 2008

It will be a lovely day for a bike ride...

All interested parties and anyone else who cares to ride; There is a group meeting at Koke Mill Medical Center at the corner of Koke Mill Road and Old Jacksonville Road at 6:30am Sunday morning to ride the bike route (20K-12.4 miles) for the Healthy Women's Biathlon.

This is a practice ride and everyone can go at there own pace. Guys are welcome!

Wednesday, July 30, 2008

Volunteers are needed~

Our races could not be a success without the help of you, our wonderful volunteers.

If you are not running the Parade Run or Abe's Amble (due to an injury, etc...), please plan to join us as a volunteer on Thursday, August 7 (Parade Run) and/or Sunday, August 17 (Abe's Amble). Volunteers are also needed for packet pick-up the day before the races.

If you ARE running the Parade Run or Abe's, how about your family and friends volunteering for the race as a way to show their support for you on the course?

We need over 100 volunteers to make Abe's run smoothly, so we can certainly use your assistance. Volunteering is a fabulous way to see how things come together for these events.

If you would like to volunteer, or have someone who would like to volunteer, just e-mail Tim (Abe's Amble Director) at mailto:timbutler320@comcast.net or Mary Rogers (Parade Run Director) at rogers_01@msn.com.

Tuesday, July 29, 2008

How was it?

I wasn't able to make it tonight due to another commitment. I saw the storm approaching at 6:00 PM. Did we run? Was everyone able to finish? Was it canceled? Post-poned?

Monday, July 28, 2008

Reminders...

~Don't forget that you can register tomorrow night for the 2 mile State Fair Parade Run and that SRRC clothing will be available for purchase.

~No one should be wearing cotton t-shirts during these hot summer days. You definitely need moisture wicking material to help keep you cool/dry (if that is possible) and comfortable.

~The SRRC golf outing has been canceled for August.

Sunday, July 27, 2008

Week Ten Training Schedule~

Monday (July 28):
p-off or cross train
c-off or cross train

Tuesday (July 29):
10 K (6.2 miles)!
Everyone to meet at the Fairgrounds for the practice run on the actual Abe's Amble Course.

We will be doing the 10K Abe's Amble route, with one slight exception. Upon entering the cemetery we'll go to the left down the hill instead of going straight, past the Lincoln Tomb. Please be aware that there is a flag lowering ceremony on Tuesday evenings with many out-of-town visitors attending. Try to keep the volume low and be respectful of traffic.

Everyone is to park in Lot 21 and meet in the Commodities Pavilion across from the Grandstand.

Wednesday (July 30):
p-off or cross train
c-speed work out or hill training

Track workout at Sacred Heart Griffin~5:30 PM.

Thursday (July31):
p-run/walk 5 miles/50 minutes
c-6 miles

Friday (August 1):
p-cross train
c-cross train

Saturday (August 2):
p-run/walk 5.5-6 miles/60 plus minutes
c-7 miles

Sunday (August 3):
p-run/walk 3 miles/30 minutes
c-4 mile run

Saturday, July 26, 2008

Stage Five: The Runner~The Best of All Stages.

This is the final stage of the Five Stages of a Runner. (See previous posts for stages 1-4).

The final stage of the running journey blends the best elements of all the previous stages. The runner balances the elements of fitness, competition, training and social life and blends running with the rest of his or her life. There may be times when the runner reverts to earlier stages — mature people in any field have this problem — but these are only passing bouts that are assimilated into the overall harmony. The runner is a happy person.

As a runner, the primary focus of your life is not running. It may be family, friends, work, and is often a blend of many things. Running is now a natural part of your daily program — as is eating, sleeping or talking. You know you’ll get in that daily run although you may not know when. When you do miss a run you aren’t in agony. In fact, you don’t miss many days over the span of a year.

If scientists announced tomorrow that running was harmful, you’d read the news with interest and go out on your daily run. You know about the positive effects of exercise, but that alone doesn’t get you out on the roads. You get so much satisfaction from the experience itself that running has become a necessary and stable part of your active lifestyle.

As a runner, you’ll enjoy the companionship of running with others, but most of your running will be done alone. You appreciate the peace and inner reflection provided by the solitary run more than you did in the earlier stages.

Great satisfaction comes from being able to mold your body into form, and there is an art in combining just the right amounts of strength, endurance, form and performance training. A race can be the opportunity to pull out deep hidden strengths. Once you’ve learned these things, the joy lies not in the race, but in the running.

Even though you may plan for occasional competition with the same care as a competitor, there is none of that fixated intensity. The race isn’t sacred. If stresses or problems arise there are always other races.

Occasionally the runner is injured. This is usually due to reverting to one of the earlier stages in a workout or race. Now — through experience — you’ll know the difference between a common ache and a problem and you’ll back off at the first sign of the latter. You’ll sacrifice workouts, races and time goals to heal an injury early and get back to 100% as soon as possible.

As a runner you experience the enjoyment of each stage and retain the best of each of them. You can relive the beginner’s excitement in discovery, appreciate the jogger’s balance of fitness and enthusiasm, share the competitor’s ambition, and internalize the athlete’s quest. Having consolidated and balanced all these stages, you appreciate the creative and positive aspects of each and let them enrich your running life.

From Galloway’s Book on Running, ©2002 by Jeff Galloway.

Friday, July 25, 2008

Announcements from Linda~

Well, we're almost there!!

Keep up the good work by remembering to cross-train and by getting those miles in through the week. Next Tuesday, July 29, everyone will be doing the 10K Abe's Amble route, with one slight exception. Upon entering the cemetery we'll go to the left down the hill instead of going straight, past the Lincoln Tomb. Please be aware that there is a flag lowering ceremony on Tuesday evenings with many out-of-town visitors attending. Try to keep the volume low and be respectful of traffic. Speaking of which, please remember that when we're sharing the roadways with traffic, we're to be on the LEFT. During races when the roads are closed to traffic, we run/walk on the RIGHT. Please be mindful of the Rules of the Road so that we can live in harmony with drivers. Privates, please go to the Fairgrounds, park in Lot 21, and walk over to the Commodities Pavilion across the street from the Grandstand.

We have a lot of activities planned for next week...

Peter Tosh, from the American Red Cross, will be present that night to explain Run Red. Run Red is for all Abe's Army participants and offers us a chance to help out this wonderful organization. Last year we raised $7,000 and Peter is hoping we can surpass that amount this year. Please plan to participate by signing up next Tuesday. He'll give you more information that night.

We'll have the second shipment of shirts at the Fairgrounds Tuesday night. If you haven't received your Abe's Army shirt, please pick it up that night.

Mary Rogers will be there with a registration area to promote the Carlberg Design Parade Run 2 Mile. This fun race is the kickoff to the annual State Fair on Thursday, August 7th at 5:30 p.m. The race starts at the Fairgrounds Ethnic Village and reenters the fairgrounds in front of the state fair parade. It's an exciting event to help kick off the fair and the crowds lined up to watch make it a fun event like no other local race. This is a great challenge to give yourself to participate in both the fair kickoff race on August 7 and then run with us on the closing day of the fair at Abe's Amble. Mary will have a registration area set up at Tuesday night's run so you can register then. I f you want to register before then, check the SRRC website for a link to the getmeregistered registration area. Registration is quick and easy to do!

Thanks to Carl Benton for suggesting we support the neighbors on Eastman and 3rd Streets who set out their sprinklers on Tuesday nights to cool us down! We're asking your participation to give $1.00 to a collection so we can make a cash gift to them to help pay their water bills! The neighbors truly enjoy doing this for us and we're sure they'll be grateful for your contributions. We'll have collection cans at the next several weeks runs.

Keep up the great work!

Run, walk or crawl--the finish line is in sight!

Got Clothes?

The SRRC traveling store will be at the Fairgrounds this Tuesday night as we run the course. We still have some summer tops, mens shirts, hats and visors. We will be adding long sleeve tops soon. Stop by and check out the summer wear!

Wednesday, July 23, 2008

More WDF Pictures~


Thanks Emily for all of the Women's Distance Festival pictures. Be sure and look at all of the photos from the kids run.

http://www.flickr.com/photos/19688621@N05/sets/72157606279573184/

Tuesday, July 22, 2008

Do We Need This Award?

I found this on the RRCA website...

The First Known: Ugliest Feet Competition.
Feel free to send any pictures and maybe we can get you a free pedicure (LOL).

http://www.rrca.org/resources/articles/uglyfeet.html

Mark Your Calendar...


On September 19, 2008, the Road Runners Club of America will promote the 3rd Annual National Run@Work Day. The goal of National Run@Work Day is for RRCA members and individuals across the country to host community based events that encourage people to incorporate at least thirty-five minutes of exercise into their daily lives. This goal can be achieved by a running club, an individual, or a corporation hosting a running or walking event with the duration of at least thirty-five minutes before work, during lunch, or immediately after work. The RRCA encourages the American public to incorporate at least thirty-five minutes of exercise into their daily lives which can markedly improve one's overall physical health.

http://www.rrca.org/programs/runatwork/

Sunday, July 20, 2008

Week 9 Training Schedule:

Monday (July 21):
p-off or cross train
c-off or cross train

Tuesday (July 22~My 40th Birthday):
p-run/walk 5.5/55 minutes
c-6.5 miles

Wednesday (July 23):
p-cross train
c-hill or speed work out/40 minutes

Sizzling Mile Race~6:00 at Sacred Heart Griffin

Thursday (July 24):
p-run/walk 4.5 miles/45-50 minutes
c-5.5 miles

Friday (July 25):
p-cross train
c-cross train

Saturday (July 26):
p-run/walk 5.5 miles/60 minutes
c-7.5 miles

Sunday (July 27):
p-run/walk 3 miles easy
c-4 miles

Friday, July 18, 2008

You can do it...

The Sizzling Mile will be held next Wednesday, July 23 at the Sacred-Heart Griffin Track at 6:00 PM.

This race is NOT just for the advanced runner! It is for everyone and we would love to have Abe's Army represented that night. Runners are placed in heats so you will be only running with those that run your pace. Click link below to check out the heat speeds and to see who is in each heat.

I bet I can get Katie to have a special award just for an Abe's Army member.

To check your heat assignment, please go to www.runkt.blogspot.com. During the next week, heat assignments will be continuously updated as new entrants are received. Each heat will be limited to approximately 20 runners. If you have any questions, please call Katie McAfee at 217-416-1375 or email her at kmtice@hotmail.com.

If you have not entered, it is not too late. Also, volunteers are still needed for the finish line. If you are available please contact Katie. Thanks!!

http://srrc.net/media/Sizzling%20Mile%20App%202008.pdf

Marathon runners only~

The University of Chicago, Graduate School of Business is conducting a study on the relationship between marathon performance and satisfaction.

They are seeking individuals who plan to run in any of the following 2008 marathons: Any of the remaining Rock-n-Rolls, San Fransisco, or Chicago.

What the study involves: Participants will complete 3 online surveys each taking no longer than 10 minutes. The surveys will include a variety of questions pertaining to the marathon, your training, and your general running experience. The first will take place roughly 2 months prior to the marathon, with the final taking placing after the marathon.

What do you get? Participants will be entered into a lottery offering prizes including an iPod Nano, Garmin Forerunner, and a Nike running jacket.

This research will also be useful for all athletes training for competitive events and results will be provided when the study is completed. For more information and to register visit http://faculty.chicagogsb.edu/marathon

Thursday, July 17, 2008

Stage 4: The Athlete~Being the Best You Can Be.

This is part four of the Five Stages of a Runner. (See previous posts for stages one, two, and three).

As an athlete, you find more meaning in the drive to fulfill your potential than in compulsively collecting times and trophies. You’ve finally got a handle on competition, and it’s not the only motivation. Being an athlete is a state of mind which is not bound by age, performance or place in the running pack.

For a competitor, victory and defeat are tied to performance. Times, flat courses, ideal conditions are all important. For the athlete, victory lies in the quality of effort. When you run close to your potential on a given day, it’s a victory. You internalize competition and transcend it, knowing your limits and capabilities. You understand what’s important and what you must do to accomplish it. As you compete, you breathe in the race, vaporize it, absorb what you need and exhale the rest. Running becomes your own work of art.

Competitors search for races they can win. Athletes look for competition, but are not intent on a higher ranking or better performance (from a flat, fast course, etc.). They thrive on a challenging competition that is run in the best way possible — from the inside out — and they are, not incidentally, rewarded in the long run by faster times. Nevertheless, athletes are also found in the back of the pack, or they may choose smaller races over the big media events because they don’t want to feel lost in the sea of humanity.

Gradual progress is more important to the athlete than a fast time in a given race. You now have an internal concept of what you can do. When progress slows or is blocked, you revise. With every run, your internal training computer is fed with good data that gives you a new readout of possibilities. You know when to disregard a bad run and not get depressed.

Though you once may have been a competitor who read everything and tried most of it, as an athlete you now read only what has practical value. When problems arise you look for literature on the subject by authors you trust. Your reading ties into an overall plan. You’re no longer sampling everyone’s tips and tricks like treats out of the cookie jar.

Planning is important. Although you’re flexible, you plot goals and races 6-9 months in advance. The athlete is capable of continuous re-evaluation, and may change goals from week to week. Plans are not always written; some athletes are so in tune with their bodies they can work from a mental notebook. Whether your plan is written or “programmed” you know where you’re going. You may not know the exact vehicle you’ll take, but you know you will arrive.

Like other humans, athletes are not perfectly consistent. Sometimes you’ll slip back and become a competitor. After a series of successes, you may become dissatisfied with performances that fall short of your goals. Rather than evaluating, analyzing and readjusting, you may dwell upon the bad day, the slump, or the poor showing, and feel a sense of failure.

Great athletes at any level realize that “success” is in the eye of the performer. There can be success in every experience. If you can seize upon the positive aspect of each experience you can string together a series of successes that form a pattern of progress.

Some athletes reach a level of achievement or satisfaction and retire from competition; a few even quit running entirely. Many choose a reduced level of activity, others maintain a fairly high yet sensible level. Many continue to grow and move into the final and most rewarding stage, the runner.

Wednesday, July 16, 2008

APL Paws in the Park Walk-a-thon~

On Saturday, July 26, Animal Protective League will hold its first annual Paws in the Park Walk-a-thon at Washington Park , from 8:30 a.m. until noon. Ask all of your friends, neighbors and coworkers to donate whatever amount they are comfortable with ... whether it’s $5 or $500, our dogs and cats will greatly appreciate their generosity. This is not a pledge for a dollar amount per mile, because the Washington Park route is only two miles. It’s just a lump sum donation to APL.

So print out the pledge form and start raising money today … bring your pledge form and the donations to the Walk-a-thon. We will be there, rain or shine. There is no set time to begin … you can join the walk whenever you get there.

Bring your dog(s), or just yourself if you prefer, and participate in the activities. In addition to the walk, there will be contests for the smallest dog, tallest dog, and dog/owner look-alike (around 10:00). Our celebrity panel of judges will consist of Libby White, Elizabeth Wooley and Marianne Manko, all from WICS-TV.

There will also be a prize for the person who raises the most money for the Walk-a-thon so START COLLECTING PLEDGES NOW. There will be morning snacks, and some wonderful items being raffled off, and doggie massages by Dianne Potter of Healing Hands Massage for Dogs and Cats will be available for those pups with tired paws.

We hope to see you there.

Thanks for your support.
Carol Rodgers
APL Volunteer Coordinator

Click on link for further information and to print pledge form.
http://www.petfinder.com/shelters/IL10.html

Hot Enough?

How did everyone due last night? Boy, it was HOT! Remember to always hydrate and be aware of what your body is saying during these hot summer days/nights.

I heard lots of runners saying that last night was a milestone for them! Congratulations as 5 miles is quite the accomplishment.

A special thanks to Green 2 (Stacy and the group) for not kicking me when I was down (literally)! My four year old told me that I shouldn't have been running "so fast" so that says it all! My pride is bruised along with the leg, hip, and shoulder!

You all are fabulous!

Tuesday, July 15, 2008

USATF Stretch Study~

USATF is conducting a study to determine the effect of pre-run stretching on running injuries.

The purpose of the study is to determine specifically if pre-run stretching of the three major leg muscle groups is beneficial for overall injury prevention or reduction. The study is not examining in-run or post-run stretching.

Getting Involved:
Volunteers are being sought to participate in this study. Each participant will be randomly assigned to stretch or not to stretch before their usual running routine. Those assigned to stretch will follow a detailed protocol of stretches of the hamstring, quadricep and calf muscles for a total of 4 minutes over a period of 3 months. Participants are free to stretch as they normally would (e.g., post-run cool-down stretching), except during the pre-run period (when they must following the "stretch" or "no-stretch" protocol).

If interested or to see more information regarding this study, please view the following link:
http://www.usatf.org/stretchStudy/

Learn How to Avoid Heat Illness~

It’s summer time in Illinois again and, like always, the extra heat and humidity can lead to heat illness. According to the Centers for Disease Control (CDC), more than 6,600 people died from heat-related causes between 1 979 and 1 995. This is a frightening statistic, but dehydration is 100 percent preventable. Dehydration can lead to deadly heat illness if left untreated. Symptoms of dehydration include dry mouth, thirst, irritability, general discomfort, headache, apathy, weakness, dizziness, cramps, chills and excess fatigue. Surprisingly even slight dehydration (as little as 1-2 percent loss in body weight) can affect your body’s performance.

Many people think that water is the only thing expelled from your body when you sweat; unfortunately that is not the case. Many electrolytes including salt, calcium and potassium are also removed from the body. These electrolytes are vital for normal function. A good diet is another way to regain some of your body’s lost electrolytes. Milk and other dairy products are an excellent source of calcium. Look to fruits, especially bananas, to replace your lost potassium. Sports drinks containing electrolytes may be most effective following a workout. A daily multivitamin is an excellent way to make sure your body is getting the fuel it needs.
One of the most important things to do in order to prevent dehydration is to monitor your body weight. Check your body weight before and after activity. Make sure to drink 20 ounces of water every 30 minutes for each pound lost. Do this until the body weight returns to pre-activity levels.

Here are some other tips to win the fight against dehydration.
* Drink two to three large glasses of fluid in the morning before activity.
* Avoid drinks containing caffeine and alcohol, both contain dehydrating substances.
* Avoid carbonated beverages.
* During exercise drink eight- 12 ounces of water every 15-20 minutes.
* Wear light-colored, absorbable, loose-fitting clothing.
* If planning on having a break between activities, bring a dry change of clothes.
* Stay in the shade as much as possible, especially during breaks
* Exercise in the early morning or evening as much as possible.

One last suggestion is to check your urine. If it is clear or light yellow, you are on the right track. However, the darker your urine, the more fluids you need to consume. Remember your body knows you best.

From: Back in the Game. Sports Care, Memorial Medical Center. Vol. 3; Issue 4.

Monday, July 14, 2008

Ladies~Are you ready to multi-task?

SportsCare will be hosting its First Annual Women’s Biathlon on September 14th at the Koke Mill Medical Center , 3132 Old Jacksonville Road in Springfield . The event will consist of a 20 k bike and a 5 k walk/run. Friends of Memorial will be hosting a health fair during the event. The biathlon is for females ages 12 and up.

SportsCare will host a sign up event on July 25th from 4pm to 6pm. This event will take place at the SportsCare location at 100 Chatham Road in Springfield . Women will be able to receive a wellness kit from Memorial’s Women’s Heart Advantage and there will be free health screenings available. WDBR will be doing a live remote and there will be door prizes including a Garmin Forerunner.

SportsCare will also be conducting some Biathlon Education Seminars at the SportsCare building at 100 Chatham Road , Springfield .

On Tuesday afternoons at 4:30pm:

July 29th: Proper Biathlon Apparel with Springfield Running Center & a Sugoi Rep
August 5th: Cycle repair 101 with R&M Cyclery
August 12th: Injury Prevention with SportsCare’s Staff
August 19th: Strength training at home for running and cycling with SportsCare’s Staff
August 26th: Nutrition & Hydration with SportsCare’s Staff
September 2nd: Biathlon 101 with Springfield Running Center , SportsCare Staff

They are also looking for volunteers. If you have any questions or would like more information on this event please check out their website:
www.sportscarewomensbiathlon.com or call 217.862.0444.

Master Sergeant Jan Speaks~

Hi there Happy People,We're over half way there!! And from the looks of everyone at the 5K its looks like you're going to be ready for August 17!! Keep up the good work.

Let's all remember the rules of the road while we're training and when we're in races. Pedestrians (runners and walkers) stay to the LEFT side of the road. When there are racers heading out and racers heading in and they are on the same road it's important to be on opposite sides of the road. And please, no more than two abreast. Let's be considerate and thoughtful of our fellow racers.

Sorry that the 5K started late. Unforeseen circumstances made it necessary to redesign the course at the last minute. Hopefully, there weren't too many inconveniences.

Mark your calendars for Sunday, September 21. That's the date of the Decatur Shoreline 15K. Gary Wessel will be directing Advanced Abe's, a training program to prepare you to take it a step beyond Abe's Amble. Here's his training program:

We'll carry a similar Abe's workout schedule during the week but we would meet on Saturdays to do the long runs. The mileage for the long runs would be:
Aug 23 - 7 miles
Aug 30 - 8 miles
Sept 6 - 9.3 miles
Sept 13 - 6.2 miles (Gary will be gone this weekend)
Sept 21 - Race Day

Gary is an experienced runner and is currently serving as a Sergeant in Abe's Army. You'll be at a 10K on August 17 so you may as well stick with it a little longer and do the 15K. More on this later. Thanks Gary, for accepting this challenge.

Speaking of races. Be sure and go to srrc.net to sign up for the Parade Run. This is a fast and fun two mile race preceding the State Fair Parade. Lot's of spectators to cheer you on. Better do it today before you forget.

Another date to mark on your calendars is August 19. That's the Abe's Army Picnic. Let's get together and talk about the race and EAT! Sergeants will be taking a head count within the next few weeks so we won't over-buy on food. Plan to be there!!

Last, but not least. Sergeants, be aware that the Water Boy has other obligations tomorrow night so he won't be there. Water will be at the park and at Monument and Eastman and of course, at the park. Please plan your routes accordingly.

Congratulation to all who participated in the best Women's Distance Festival ever!!! Susan Helm went above and beyond. It was fantastic. Thanks to the men who volunteered. It couldn't have happened without you, guys. (Besides, I just love to see men work!!)

Thats all for now -GET UP, GET OUT, GET FIT!!!

Jan

Sunday, July 13, 2008

Women's Distance Festival Results~

http://www.womensdistance.com/2008_Results/2008_WDF_Run_Over.pdf

Women's Distance Festival Photos~

http://www.flickr.com/photos/hardybreed/sets/72157606137971281/

Week 8 Training Schedule~

Monday (July 14):
p-off or cross train
c-off or cross train

Tuesday (July 15):
p-run/walk 5 miles/55 minutes
c-6.5 miles

Wednesday (July 16):
p-off or cross train
c-speed or hill workout

Track work-out at Sacred Heart Griffin, 5:30.

Thursday (July 17):
p-run/walk 4 miles/40-50 minutes
c-5 miles

Friday (July 18):
p-cross train
c-cross train

July Social:
SPRINGFIELD SLIDERS VS. QUINCY.
LANPHIER PARK. 7:05 P.M.
RSVP by July 15th if you want to sit with the group.

Saturday (July 19):
p-run/walk 5 miles/55 minutes
c-6.5 miles

Sunday (July 20):
p-run/walk 3 miles easy
c-4 miles easy

Saturday, July 12, 2008

Congratulations...

to everyone that completed the two mile Women's Distance Festival! What a fantastic turnout and event. We were even lucky to beat the rain (as I am typing this, I hear a storm brewing)! Special thanks to Director Susan Helm (Sergeant Stick) and to everyone that assisted in making this event so successful. Will post results and photo's soon.

Thursday, July 10, 2008

Which do you do better? Golf or Run?

We will be golfing for the August Social!

Saturday, August 2nd at 3:00 PM
Long bridge Golf Course

You can bring your team of four or if you don't have a foursome~you can be placed on a team. The cost is $36, which includes the golf fee, golf cart, dinner, and a 6 pack. If you don't want to golf (or can't) but still want to have dinner, join the group at 5 PM and only pay $7.50 for dinner.

Sponsors and door prizes are being sought for winners (longest drive, longest putt, overall best team score, and closest to the pin). There also will be a 50/50 drawing.

RSVP by Friday, July 25th to reserve your spot or your teams spot.
klockenga1994@sbcglobal.net

Wednesday, July 09, 2008

It's Sizzling~

As in time for the Sizzling Mile! Come and run a mile on July 23rd. First heat begins at 6:00 PM. This is the shortest race that the club has to offer and is by far the cheapest since there are no t-shirts and only minimal awards. The registration fee mainly just covers post-refreshments and miscellaneous costs.

The miles are run in heats so sign up now to guarantee your heat. The heats are based on age, speed, and gender. This format does allow you to cheer on the other runners before or after you run your heat. It is quite inspiring to watch this race.

See attachment for application~
http://srrc.net/media/Sizzling%20Mile%20App%202008.pdf

Sunday, July 06, 2008

Week 7 Training Schedule~

Monday (July 7):
p-cross train or off
c-cross train or off

Tuesday (July 8):
p-run/walk 4 miles/45 minutes
c-5 miles

Wednesday (July 9):
p-cross train or off
c-speed work out or hills/40-45 minutes

Track workout at Sacred Heart Griffin-5:30

Thursday (July 10):
p-run/walk 4 miles
c-5 miles

Friday (July 11):
p-cross train
c-cross train

Saturday (July 12):
p-run/walk 4.5 miles/45-50 minutes
c-6.5-7 miles

Women's Distance Festival 2 Mile Run
Washington Park

Sunday (July 13):
p-3 miles
c-4 miles

Saturday, July 05, 2008

Summer Two Mile Races~

Abe's Amble is still more than a month away - how about putting your training to the test?

SRRC is proud to sponsor a couple of great two mile races this summer. The 29th Annual Women's Distance Festival, July 12 at 8:00 a.m., is held in Washington Park and is a great place for both rookie and veteran female runners AND walkers. A free Kids Fun Run for boys and girls of all ages follows the race. Women's Distance Festival is a lot of fun, featuring a mini-Health Fair, plenty of encouragement the whole distance, and women's specific custom running shirts! Register before race day and save $5.00! You'll need to register your children for the Kids Fun Run - but they are free and all kids receive something special! For more details visit their website at www.womensdistance.com.

Oh, and guys? We're not leaving you out - we need your support! If you can volunteer, send an email to me and we'll put you to work!

The 17th Annual Carlberg Design Parade Run 2 Mile Race, to be held Thursday, August 7, kicks off the State Fair each year and runs on a flat course starting from Ethnic Village. This race is 'tag-timed' and draws a huge crowd of runners and fans alike. All registered runners receive a Carlberg Design custom logo T-shirt. It's a 'hot' and fast race, starting at 5:30 p.m., but afterwards you can enjoy all the festivities of Preview Night of the Illinois State Fair including the Twilight Parage. Door prizes include SRRC apparel and 2009 memberships! This race is a bargain at only $12 for SRRC members if registered by July 31st. Volunteers are also need at this race to help with the finish line and refreshments. Email me if you can volunteer!

Don't forget: SRRC members receive discounted entries for both of these races. Check out Foot Trails or the SRRC website www.srrc.net for forms for both of these events and a link to online registration available through www.getmeregistered.com.

Mary

Friday, July 04, 2008

Stage Three: The Competitor~When Competition is the Main Driving Force.

This is part three of the Five Stages of a Runner. (See previous posts for stages one and two).

There is a competitive streak, sometimes hidden, in all of us. As we continue to run, it will most likely surface. If kept under control, the competitive urge can be a great motivator, stimulating you to train well and to push yourself further than you might have otherwise. But with many runners, competition, rather than the many other benefits of running, becomes the goal.
You become a competitor when you start to plan your running around racing goals. It all starts innocently enough. After a few races you begin to wonder how fast you might run if you really trained. Before you know it you’re caught in a compulsive drive to run faster at the expense of running enjoyment.

Not all joggers enter this stage. Many simply remain joggers while a very few pass directly to the stage of “runner.” If you do find yourself becoming obsessed with competition, however, here are some things you might expect:

Initially the competitive spirit is exciting and rewarding. You’re running faster because of increased training. You read everything you can on training, stretching, nutrition, etc., and become somewhat of an expert on each. There are always new training techniques to try out and you give them all a whirl. (Only later do you realize that many of them are contradictory.)
But as the competitive drive grows, you start feeling insecure. You no longer value your daily runs for their own worth, but think only of how well they prepare you for races and better times. Missing a run seems to spell racing doom. You can almost feel the fat being deposited on your body and see the seconds you fought hard to erase ticking back on the clock. When you hear of a workout a friend has performed before achieving a personal record, you have to match it or die trying.

Occasionally you’ll run alone, but often you’ll seek out small groups of better runners to train with and find you’re making every workout a race; you’ll push the pace to “victory” or make others earn theirs. In the same way, every race becomes a challenge to a new personal record. You may begin to choose races for the ease of terrain and lack of quality competition.

Once the competitive spirit has taken over you tend to lose sight of your limitations. If a small mileage increase brought about a small improvement, you’ll try large mileage increases to gain a large improvement. Although you’ve read many times about the need for rest, you feel that yours is a special case — you don’t need as much recovery time as other mortals. For weeks you may feel tired most of the time, yet have trouble sleeping at night. You become irritable and make life difficult for your family and friends. Finally you push too far and break down with injury, sickness or fatigue, and you either can’t or don’t want to run.

At this point you may feel betrayed by your body. Here you are trying to mold it into greatness and it won’t respond. You fail to realize the improvements you’ve made during the past months or year and only visualize your fitness slipping away, your goals going down the drain. Thinking that your body is tricking you (or that an injury layoff is a sign of weakness) you get back into training too soon. Trying to run through the problems only makes them worse and leads to new injuries, and you miss the very races you’ve pushed yourself so hard for.

Still, when the frustration has passed (and the pounds have settled back on) you’ll probably start running again. Hopefully you’ll have learned a lesson. You’ll “recycle” and work your way up the ladder again. When you’ve put competition into perspective you’ll pass into the stage of “athlete,” or even “runner.”

There are some very positive lessons to be learned from competition and fortunately not all competitors have to go to such extremes to learn them. Pushing through tiredness and discomfort in a race to a new personal record is not only rewarding in itself, but gives you an idea of what you can do in other areas of your life. Strengths we have never used lie buried in each of us. Being challenged to our limits through competition helps these surface. Competition can be the path-finding mission which allows us to map our inner resources. At the same time, experiencing some frustration and pain can help us realize our limitations. By struggling we discover a bit more about the person inside us; we can learn from our mistakes and move on to new heights.

Side-note~
Wishing you a Happy Fourth of July. Enjoy the day and be safe.

Wednesday, July 02, 2008

Tuesday, July 01, 2008

How was the Half-Way 5K?

Fabulous job out there tonight! We really appreciated your patience as we dealt with some last minute course changes. We realize that the run got started late and we sincerely apologize for the delay. With that being said~How did you do? How did you feel?

Check out the start...

It's a Go...

Join the SRRC running club this Thursday, July 3, for the "Go Ann Go!" Olympic trial party at Sammy's Sports Bar. TV coverage (USA) begins at 10:00 pm with the finals of the women's steeplechase scheduled for 11:45 pm. Come on out to Sammy's and cheer Ann on to the Olympic Team and celebrate Independence Day.

Anne Gaffigan and her family have been long time members of the SRRC and she hopes to make the United States Olympic track and field team in the steeplechase event. For more information regarding Olympic hopeful, Anne Gaffigan and to see why we are so excited, please view the following two articles from the State Journal Register.

http://www.sj-r.com/sports/x1346875223/Gaffigan-qualifies-for-Olympic-steeplechase-finals

http://www.sj-r.com/sports/x390619898/Running-clug-aids-Gaffigan