I think that we had a bigger crowd this week than we did last week. We had one visitor from Wisconsin that ran with us! This week we had 7+ through 13 + minute milers so everyone found a pace that was comfortable to them.
I would like to thank Barry for making the additional water station outside Schnucks next to Hollywood Video.
Everyone did another great job!
Gary W.
Sunday, August 31, 2008
Saturday, August 30, 2008
Want To Be A Super Hero?
Add this race to your fall running lineup! The 1st Annual Heroes Run for Hope 5 mile Run/2 mile Walk in Chatham benefits the Bone Marrow Foundation and is directed by HalfWit Jenni Gardner. Your $20 entry fee includes a drawstring tote bag, opportunities for great door prizes (including a Garmin 405), a post-race party, and the chance to support a worthy cause. Mark your calendars for a great fall race for a great cause - Saturday, October 4th.
For more information - visting Heroes Run For Hope . Download the form and mail it in today - or bring it next Saturday to the 7:00 a.m. Advanced Abe's Training Run and I'll send them all in together.
Don't forget - this race will kick off the 2008 Frostbite training season! Hope to see y'all there!
For more information - visting Heroes Run For Hope . Download the form and mail it in today - or bring it next Saturday to the 7:00 a.m. Advanced Abe's Training Run and I'll send them all in together.
Don't forget - this race will kick off the 2008 Frostbite training season! Hope to see y'all there!
Wednesday, August 27, 2008
Introducing the Triple Crown.
Lets start with some Triple Crown History:
The Triple Crown of Thoroughbred Racing consists of three races over six weeks for three-year-old thoroughbred horses. In the United States, the Triple Crown consists of the:
-Kentucky Derby, run over 1 and 1/4 miles (2.01 km) at Churchill Downs in Louisville, Kentucky.
-Preakness Stakes, run over 1 and 3/16 miles (1.91 km) at Pimlico Race Course in Baltimore, Maryland.
-Belmont Stakes, run over 1 and 1/2 miles (2.41 km) at Belmont Park in Elmont, New York.
The Triple Crown starts with The Kentucky Derby on the first Saturday of May. The Preakness follows two weeks later. The Belmont Stakes is three weeks after The Preakness in early June. Winning all three of these thoroughbred horse races is considered the greatest accomplishment of a thoroughbred racehorse.
The SRRC is now having its own Triple Crown for our new Abe's Army Runners!
The rules are simple...
1) You must be a NEW Abe's Army Corporal, Private, or Sergeant.
2) You must have completed Abe's Amble (10K/6.2 miles).
3) You must complete the Shoreline Classic (15K/9.3 miles) and be running it for the first time.
4) You must complete the Frostbite Classic (10 miles) and be running it for the first time.
After completing all three races, individual names will be place in a drawing for multiple grand prize winnings. I will post the content of the winnings as I secure donations.
All you need to do is let me know that you are completing, hope to complete or have completed the above mentioned races. Drawing will be held in December. You have to notify me by Frostbite but I prefer to know sooner if possible. I can be reached at dahlquist2000@yahoo.com.
See you at the races,
Holly Dahlquist
The Triple Crown of Thoroughbred Racing consists of three races over six weeks for three-year-old thoroughbred horses. In the United States, the Triple Crown consists of the:
-Kentucky Derby, run over 1 and 1/4 miles (2.01 km) at Churchill Downs in Louisville, Kentucky.
-Preakness Stakes, run over 1 and 3/16 miles (1.91 km) at Pimlico Race Course in Baltimore, Maryland.
-Belmont Stakes, run over 1 and 1/2 miles (2.41 km) at Belmont Park in Elmont, New York.
The Triple Crown starts with The Kentucky Derby on the first Saturday of May. The Preakness follows two weeks later. The Belmont Stakes is three weeks after The Preakness in early June. Winning all three of these thoroughbred horse races is considered the greatest accomplishment of a thoroughbred racehorse.
The SRRC is now having its own Triple Crown for our new Abe's Army Runners!
The rules are simple...
1) You must be a NEW Abe's Army Corporal, Private, or Sergeant.
2) You must have completed Abe's Amble (10K/6.2 miles).
3) You must complete the Shoreline Classic (15K/9.3 miles) and be running it for the first time.
4) You must complete the Frostbite Classic (10 miles) and be running it for the first time.
After completing all three races, individual names will be place in a drawing for multiple grand prize winnings. I will post the content of the winnings as I secure donations.
All you need to do is let me know that you are completing, hope to complete or have completed the above mentioned races. Drawing will be held in December. You have to notify me by Frostbite but I prefer to know sooner if possible. I can be reached at dahlquist2000@yahoo.com.
See you at the races,
Holly Dahlquist
Tuesday, August 26, 2008
Saturday Run ~
Date/Time:
Saturday, August 30 at 07:00 AM.
Frost Toes 8-mile Run
Actual Distance:
8.12 miles / 13.07 km
Location:
Panera West
Attributes:
loop, mixed flat & hills, roads
Description:
Head north from Panera on West White Oaks. Turn right onto Iles. Follow Iles to Schnucks where you can stop for water, then go to intersection with Chatham Road. Turn left onto Chatham Road and then right onto Iles. Stay on Iles to MacArthur and turn right onto MacArthur. Turn left onto Highland and stay on Highland until you reach the railroad track, where the street becomes Iles again. Turn right onto 4th Street. Turn right onto Stanford. Take Stanford over the overpass, then turn left onto Junction Circle. Junction Circle curves around to the end of the Wabash Trail. Take the Wabash Trail to Robbins Road. Turn right onto Robbins and right onto Hollis. Stay on Hollis which curves into West White Oaks Drive to Panera.
Saturday, August 30 at 07:00 AM.
Frost Toes 8-mile Run
Actual Distance:
8.12 miles / 13.07 km
Location:
Panera West
Attributes:
loop, mixed flat & hills, roads
Description:
Head north from Panera on West White Oaks. Turn right onto Iles. Follow Iles to Schnucks where you can stop for water, then go to intersection with Chatham Road. Turn left onto Chatham Road and then right onto Iles. Stay on Iles to MacArthur and turn right onto MacArthur. Turn left onto Highland and stay on Highland until you reach the railroad track, where the street becomes Iles again. Turn right onto 4th Street. Turn right onto Stanford. Take Stanford over the overpass, then turn left onto Junction Circle. Junction Circle curves around to the end of the Wabash Trail. Take the Wabash Trail to Robbins Road. Turn right onto Robbins and right onto Hollis. Stay on Hollis which curves into West White Oaks Drive to Panera.
Saturday, August 23, 2008
Gary Greetings~
We had a great turn out this morning, around 25-35 runners! The weather was warm and the course was fast (just kidding). Everyone did a great job. We had a range of runners from 8+ to 13+ minute milers.
Everyone that I spoke with enjoyed the run. They were very appreciative that someone/group would extend the Abe's Army training. Some said that training for the Decatur Shoreline Classic would be great preparation for the Frostbite.
I would like to thank everyone that came out to run today and tell them that they did a great job!
Gary
Everyone that I spoke with enjoyed the run. They were very appreciative that someone/group would extend the Abe's Army training. Some said that training for the Decatur Shoreline Classic would be great preparation for the Frostbite.
I would like to thank everyone that came out to run today and tell them that they did a great job!
Gary
Friday, August 22, 2008
Who is Gary Wessel?
Gary Wessel is your new Advanced Abe's Leader!
Gary has been running for 28 years. He first started running with a friend in Beardstown. He ran his first marathon on 1991 and has ran 4 so far. Gary is currently preparing for the St. Charles Lewis and Clark Marathon and hopes to qualify for Boston with a time of 3:35. He has been an Abe's Army leader for the past two years.
Gary works for the Dept of Revenue as a Systems Analyst. He resides in Sherman with wife Bobbie, 2 scotties, 2 silkies, and 1 cairn terrier. Bobbie is currently preparing for her first half marathon. They have one daughter and a son-in-law who live in Indianapolis.
Gary has been told countless times that he looks like William H. Macy, Howdy Doody or Opie Taylor.
Gary can be reached at 629-7739 or you may email him at bublhd1@gcctv.com
Thursday, August 21, 2008
Time Limit Clarification regarding ShoreLine~
This is directly from Bruce Bennett, the Director of the Shoreline Classic regarding the 12 minute per mile time limit. This reply should clear up any question regarding runners who are unable to maintain a 12 minute mile pace.
So all speeds are welcome to give Advanced Abe's a try and continue on with the Shoreline Classic.
For the 15K – They will start at 7:30 and close the finish timing (although they will leave the finish line set up) at approx. 9:15 am. The biggest challenge they face is that the last 2 miles are on a main artery ( Lost Bridge over the lake) into Decatur (and St. Mary’s hospital) and the city only allows them to keep it closed for so long. However, they will not (and never will as long as Bruce is the race director) escort participants off the course. They do request participants move onto the sidewalk so the bridge can be opened, and they have never had any complaints.
So all speeds are welcome to give Advanced Abe's a try and continue on with the Shoreline Classic.
For the 15K – They will start at 7:30 and close the finish timing (although they will leave the finish line set up) at approx. 9:15 am. The biggest challenge they face is that the last 2 miles are on a main artery ( Lost Bridge over the lake) into Decatur (and St. Mary’s hospital) and the city only allows them to keep it closed for so long. However, they will not (and never will as long as Bruce is the race director) escort participants off the course. They do request participants move onto the sidewalk so the bridge can be opened, and they have never had any complaints.
Wednesday, August 20, 2008
Our First Run~
Our first run will be the 'Half Wits--Panera to FitClub West" route, which is 7.05 miles long. It is an out and back course. A water stop will be located at the FitClub West which is around the half way point.
Date/Time:
Saturday, August 23 at 7:00AM.
Distance:
7.05 miles / 11.34 km
Location:
Start: Panera.
Attributes:
out & back, all flat, roads.
Description:
South from Panera on W. White Oaks, curves into Hollis. Right on Koke Mill. Right on Iles. Left on W. White Oaks. Left on Greenbriar. Right on Turning Mill. Turning Mill becomes Devonwood which eventually becomes Wood Mill. Right on Old Jacksonville Road. Left on Rickard to Fit Club West. Same way back except straight back to Panera on W. White Oaks (don't turn onto Iles at the Sonic, just run straight to Panera)
Date/Time:
Saturday, August 23 at 7:00AM.
Distance:
7.05 miles / 11.34 km
Location:
Start: Panera.
Attributes:
out & back, all flat, roads.
Description:
South from Panera on W. White Oaks, curves into Hollis. Right on Koke Mill. Right on Iles. Left on W. White Oaks. Left on Greenbriar. Right on Turning Mill. Turning Mill becomes Devonwood which eventually becomes Wood Mill. Right on Old Jacksonville Road. Left on Rickard to Fit Club West. Same way back except straight back to Panera on W. White Oaks (don't turn onto Iles at the Sonic, just run straight to Panera)
Tuesday, August 19, 2008
Shoreline Classic 15k (9.3 miles)~
Are you ready to tackle 9.3 miles? If so, Gary Wessel is ready to get you there! Now that Abe's is over, let's plan another goal! Just think, it is only an additional 3.1 miles! You CAN do it.
Shoreline Classic 15K and 5K Run
Sunday, September 21, 2008
Online Registration:
Register online at http://www.signmeupsports.com/
Race Site:
Nelson Park, south off Route 36 on Nelson Park Blvd. Decatur, Illinois.
Race Starting Times:
·15K Run - 7:30 AM
· 5K Run/Walk - 8:00 AM
· Tiny Tot Trot - 9:15 AM
· Mighty Tot Trot - 9:25 AM
15K Run & 5K Run/Walk information:
The 5K and 15K races are run along the shores of beautiful Lake Decatur in a colorful fall setting. The 5K race offers runners a fast course, while the 15K features a rolling terrain.
· 15K is a loop.
· 5K is out and back.
· Paved roads.
· Times given at all mile marks.
· 15K/4 water stops.
· 5K/1 water stop.
· Traffic control.
Entry Fees:
15K Run & 5K Run/Walk:
· $22 (before 9/7/08)
· $27 (after 9/7/08)
· 17 and under $12 (before 9/7/08)
· $15 (after 9/7/08)
· Tot Trot $5 (through race day)
For complete information: http://www.shorelineclassic.com/
Bruce Bennett 217.412.6477 (evening)
Scott Bushey 217.433.2822 (evening)
*Time Limits*
In an effort to work with the community, the race will have to enforce a 12 minute/mile pace on the 15K course only. This translates to an approximate time of 1:50:00.
Shoreline Classic 15K and 5K Run
Sunday, September 21, 2008
Online Registration:
Register online at http://www.signmeupsports.com/
Race Site:
Nelson Park, south off Route 36 on Nelson Park Blvd. Decatur, Illinois.
Race Starting Times:
·15K Run - 7:30 AM
· 5K Run/Walk - 8:00 AM
· Tiny Tot Trot - 9:15 AM
· Mighty Tot Trot - 9:25 AM
15K Run & 5K Run/Walk information:
The 5K and 15K races are run along the shores of beautiful Lake Decatur in a colorful fall setting. The 5K race offers runners a fast course, while the 15K features a rolling terrain.
· 15K is a loop.
· 5K is out and back.
· Paved roads.
· Times given at all mile marks.
· 15K/4 water stops.
· 5K/1 water stop.
· Traffic control.
Entry Fees:
15K Run & 5K Run/Walk:
· $22 (before 9/7/08)
· $27 (after 9/7/08)
· 17 and under $12 (before 9/7/08)
· $15 (after 9/7/08)
· Tot Trot $5 (through race day)
For complete information: http://www.shorelineclassic.com/
Bruce Bennett 217.412.6477 (evening)
Scott Bushey 217.433.2822 (evening)
*Time Limits*
In an effort to work with the community, the race will have to enforce a 12 minute/mile pace on the 15K course only. This translates to an approximate time of 1:50:00.
Monday, August 18, 2008
Want to continue running after Abe's?
Then you can join Advanced Abe's Training! This group will be training for the Decatur 15K (9.3 miles) Autumn Shoreline Classic. There is no charge for this informal training group!
Long Runs will always be on Saturday. We will meet at Panera, at 7:00 am each week, with an exception of Sept 13, when we will be meeting at the grandstand area of the fairgrounds to run the Abe's Able course. Please join us!
August 23 - ROUTE CHANGE! Panera - Half Wits Route-Panera to FitClub West (7.05 miles) out and back, flat,roads course, water stop at FitClub West.
August 30- Panera - Route will be the Frost Toes 8-Mile Run (8.14 miles).
September 6- Panera - Route will be from Panera to FitClub West to Washington Park and back (Around 9.3 miles).
September 13 - Route will be Abe's Amble course.
More information will be posted soon.
Long Runs will always be on Saturday. We will meet at Panera, at 7:00 am each week, with an exception of Sept 13, when we will be meeting at the grandstand area of the fairgrounds to run the Abe's Able course. Please join us!
August 23 - ROUTE CHANGE! Panera - Half Wits Route-Panera to FitClub West (7.05 miles) out and back, flat,roads course, water stop at FitClub West.
August 30- Panera - Route will be the Frost Toes 8-Mile Run (8.14 miles).
September 6- Panera - Route will be from Panera to FitClub West to Washington Park and back (Around 9.3 miles).
September 13 - Route will be Abe's Amble course.
More information will be posted soon.
It's time to sit back and relax...
Don't forget about our celebration picnic!
Now that the race is done, it is time to sit back, relax, and visit with your running friends in non-sweaty attire (unless you run before the picnic)! Our celebration dinner will be held at Lincoln Park this Tuesday at 5:45 pm (our regular Tuesday night time). Turasky's will be serving ground steak burgers, veggie burgers, pulled pork and brats. Soft drinks and water will be provided. No need to bring anything except an adult beverage, if desired (and as long as you're discreet).
Now that the race is done, it is time to sit back, relax, and visit with your running friends in non-sweaty attire (unless you run before the picnic)! Our celebration dinner will be held at Lincoln Park this Tuesday at 5:45 pm (our regular Tuesday night time). Turasky's will be serving ground steak burgers, veggie burgers, pulled pork and brats. Soft drinks and water will be provided. No need to bring anything except an adult beverage, if desired (and as long as you're discreet).
Sunday, August 17, 2008
Abe's Amble Photos~
Click on link to view photos.
Thanks Hardy Breed for the quick photo postings!
http://www.flickr.com/photos/hardybreed/sets/72157606788504783/
Thanks Hardy Breed for the quick photo postings!
http://www.flickr.com/photos/hardybreed/sets/72157606788504783/
Thanks also to AthletiCare for the post race cake! Cake after a run is the best! Congratulations on a successful 10 years!
Thanks also to whoever wrote the inspirational/encouraging words on Lincoln Park/3rd Street Hills. It really helped.
CONGRATULATIONS!
Fabulous job out there today Army! You were awesome! Can you believe how far you've come since orientation back in May? Many of you started with minimal or zero mileage and now you have completed 6.2 miles! You should be very proud of what you have accomplished.
It was a beautiful day for a race with near perfect temperature (for August). The course was great (as always), the water stops and course marshall's were energetic and well staffed, and it was great running down Grandstand Avenue hearing the cheers of the crowd.
This has been a great summer and I have really enjoyed seeing and meeting such fabulous people. It also was great seeing close friends become "runners". Cherish the friendships that you have made as they may be your running partners forever.
Don't stop now, it has only just begun! Advance Abe's (15k/9.3 miles) is starting next week and Frost Toes (10 miles) will be starting in October! Take a few days off, pick another goal, and keep on running. Advanced Abe's will continue to use this blog and you can view the Frost Toes blog at http://frost-toes.blogspot.com/
You are now a runner and officially a member of our great running family.
Click on link to see your success!
http://www.onlineraceresults.com/race/view_race.php?race_id=8603
It was a beautiful day for a race with near perfect temperature (for August). The course was great (as always), the water stops and course marshall's were energetic and well staffed, and it was great running down Grandstand Avenue hearing the cheers of the crowd.
This has been a great summer and I have really enjoyed seeing and meeting such fabulous people. It also was great seeing close friends become "runners". Cherish the friendships that you have made as they may be your running partners forever.
Don't stop now, it has only just begun! Advance Abe's (15k/9.3 miles) is starting next week and Frost Toes (10 miles) will be starting in October! Take a few days off, pick another goal, and keep on running. Advanced Abe's will continue to use this blog and you can view the Frost Toes blog at http://frost-toes.blogspot.com/
You are now a runner and officially a member of our great running family.
Click on link to see your success!
http://www.onlineraceresults.com/race/view_race.php?race_id=8603
Saturday, August 16, 2008
This is it!
Good luck to everyone tomorrow. We are very proud of all of you. Enjoy the experience and we will see you at the finish line.
"In running, it doesn't matter whether you come in first, in the middle of the pack or last. You can say, "I have finished." There is a lot of satisfaction in that."
-Fred Lebow
"In running, it doesn't matter whether you come in first, in the middle of the pack or last. You can say, "I have finished." There is a lot of satisfaction in that."
-Fred Lebow
Master Sergeant Jan Speaks~
Sunday morning, 7:30 A.M. - Warm, not hot, no wind, no sun, no humidity!!! That's what I'm predicting!!!
Go, Abe's Army!! See you at the finish line.
Don't forget the Abe's Army Picnic, Tuesday, August 19, 5:45 at Lincoln Park. It's being catered by Turasky's and will include something vegetarian!! Abe's Army always offers something for everyone!! If your leader hasn't taken a head count of your group, please let me know if you're planning to attend. I've only have about one half of the leaders respond with a count. Hate to not have enough for everyone, but hate to pay for no-shows.
Please remember to check the Abe's Army blog regularly. That's where you'll be getting updates on ongoing events and information such as the routes and training schedule for Advanced Abe's.
So, eat some pasta Saturday night, sleep well and don't go out too fast!! Good luck to EVERYONE!!
The first training for Advanced Abe's has been changed. Instead of running the 12Ks of Christmas, the route will be the "Half Wits--Panera to FitClub West" . The route is 7.05 miles long. It is an out and back course. A water stop will be located at the FitClub West which is around the half way point.
Name: Half Wits--Panera to FCW (long way)
Rating: unrated
Distance: 7.05 miles / 11.34 km
Location: Start: Panera
- Springfield, IL, US
Attributes: out & back, all flat, roads
Description: South from Panera on W. White Oaks, curves into Hollis. Right on Koke Mill. Right on Iles. Left on W. White Oaks. Left on Greenbriar. Right on Turning Mill. Turning Mill becomes Devonwood which eventually becomes Wood Mill. Right on Old Jacksonville Road. Left on Rickard to Fit Club West. Same way back except straight back to Panera on W. White Oaks (don't turn onto Iles at the Sonic, just run straight to Panera)
Go, Abe's Army!! See you at the finish line.
Don't forget the Abe's Army Picnic, Tuesday, August 19, 5:45 at Lincoln Park. It's being catered by Turasky's and will include something vegetarian!! Abe's Army always offers something for everyone!! If your leader hasn't taken a head count of your group, please let me know if you're planning to attend. I've only have about one half of the leaders respond with a count. Hate to not have enough for everyone, but hate to pay for no-shows.
Please remember to check the Abe's Army blog regularly. That's where you'll be getting updates on ongoing events and information such as the routes and training schedule for Advanced Abe's.
So, eat some pasta Saturday night, sleep well and don't go out too fast!! Good luck to EVERYONE!!
The first training for Advanced Abe's has been changed. Instead of running the 12Ks of Christmas, the route will be the "Half Wits--Panera to FitClub West" . The route is 7.05 miles long. It is an out and back course. A water stop will be located at the FitClub West which is around the half way point.
Name: Half Wits--Panera to FCW (long way)
Rating: unrated
Distance: 7.05 miles / 11.34 km
Location: Start: Panera
- Springfield, IL, US
Attributes: out & back, all flat, roads
Description: South from Panera on W. White Oaks, curves into Hollis. Right on Koke Mill. Right on Iles. Left on W. White Oaks. Left on Greenbriar. Right on Turning Mill. Turning Mill becomes Devonwood which eventually becomes Wood Mill. Right on Old Jacksonville Road. Left on Rickard to Fit Club West. Same way back except straight back to Panera on W. White Oaks (don't turn onto Iles at the Sonic, just run straight to Panera)
Thursday, August 14, 2008
Track and Field Olympic Coverage~
Here are highlights of what I hope to catch of the 2008 Olympic Track and Field events.
8/16/08
1:00AM
USA-Channel 30
Men's 20K Walk
8/16/08
6:30PM-9:00PM
and
8/17/08
1:00AM-3:00AM~
WAND-Channel 10
In case you can't sleep prior to Abe's...
Four years ago, Deena Kastor won bronze in the women's Olympic marathon, ending a 20-year drought for the U.S. Now she tries for a second medal, while China's top entry Zhou Chunxiu chases victory at home . Also, the title of "World's Fastest Man" is at stake in the 100m final. American Tyson Gay is the reigning world champion, but a pair of Jamaicans stand in his path: Asafa Powell and world record-holder Usain "Lightning" Bolt.
8/17/08
1:00PM-5:00PM
WAND-Channel 10
Since Abe's will be over...Let's compare your time to the Olympic times.
Ever consider trying to run over six miles in less than 28 minutes? Ethiopia's Kenenisa Bekele is the best in the world in the men's 10,000m, and the three-time reigning world champion seeks his second straight Olympic gold to conclude a session of finals from track and field.
8/17/08
9:00PM-11:00PM
and
1:00AM-4:00AM 8/18/08
WAND-Channel 10
The women's triathlon takes place at the Ming Tomb Reservoir in northern Beijing (LIVE ET/CT). Athletes will swim nearly one mile, bike another 25, then finish with a six-mile run.
8/17/08
11:30PM-1:00AM
WAND-Channel 10
Track and field gold-medal finals, featuring the men's hammer throw and women's triple jump and steeplechase.
Thursday, August 21
11:00 PM (8/20)-1:00AM
CNBC-Channel 39
Women's 20k walk.
Friday, August 22
1:00AM-7:00AM
USA-Channel 30
Men's track and field (50k walk).
7:00PM-11:00PM
WAND-Channel 10
The world's fastest men and women race for medals in the 4x100m relay finals. Also, the decathlon concludes, and gold-medals finals in the women's 5000m, women's long jump, and men's pole vault.
Saturday, August 23
6:30PM-11:00PM
WAND-Channel 10
The men's marathon (LIVE ET/CT). Plus, more track and field finals - including the men's 800m, the 4x400m relays and the men's long jump.
You might want to check your TV listings to make sure that my dates/times are correct.
8/16/08
1:00AM
USA-Channel 30
Men's 20K Walk
8/16/08
6:30PM-9:00PM
and
8/17/08
1:00AM-3:00AM~
WAND-Channel 10
In case you can't sleep prior to Abe's...
Four years ago, Deena Kastor won bronze in the women's Olympic marathon, ending a 20-year drought for the U.S. Now she tries for a second medal, while China's top entry Zhou Chunxiu chases victory at home . Also, the title of "World's Fastest Man" is at stake in the 100m final. American Tyson Gay is the reigning world champion, but a pair of Jamaicans stand in his path: Asafa Powell and world record-holder Usain "Lightning" Bolt.
8/17/08
1:00PM-5:00PM
WAND-Channel 10
Since Abe's will be over...Let's compare your time to the Olympic times.
Ever consider trying to run over six miles in less than 28 minutes? Ethiopia's Kenenisa Bekele is the best in the world in the men's 10,000m, and the three-time reigning world champion seeks his second straight Olympic gold to conclude a session of finals from track and field.
8/17/08
9:00PM-11:00PM
and
1:00AM-4:00AM 8/18/08
WAND-Channel 10
The women's triathlon takes place at the Ming Tomb Reservoir in northern Beijing (LIVE ET/CT). Athletes will swim nearly one mile, bike another 25, then finish with a six-mile run.
8/17/08
11:30PM-1:00AM
WAND-Channel 10
Track and field gold-medal finals, featuring the men's hammer throw and women's triple jump and steeplechase.
Thursday, August 21
11:00 PM (8/20)-1:00AM
CNBC-Channel 39
Women's 20k walk.
Friday, August 22
1:00AM-7:00AM
USA-Channel 30
Men's track and field (50k walk).
7:00PM-11:00PM
WAND-Channel 10
The world's fastest men and women race for medals in the 4x100m relay finals. Also, the decathlon concludes, and gold-medals finals in the women's 5000m, women's long jump, and men's pole vault.
Saturday, August 23
6:30PM-11:00PM
WAND-Channel 10
The men's marathon (LIVE ET/CT). Plus, more track and field finals - including the men's 800m, the 4x400m relays and the men's long jump.
You might want to check your TV listings to make sure that my dates/times are correct.
The SRRC Store Hours~
The Springfield Road Runners Store will be available on the following dates:
Saturday at Abe's Amble Packet Pickup Noon -5pm
Sunday at Abe's Amble before and after the race.
Tuesday at Abe's Army Picnic.
Saturday at Abe's Amble Packet Pickup Noon -5pm
Sunday at Abe's Amble before and after the race.
Tuesday at Abe's Army Picnic.
Mental Preparation for a Personal Best.
The body is ready, now let's focus on the mind.
http://findarticles.com/p/articles/mi_m0NHF/is_5_17/ai_86707285
http://findarticles.com/p/articles/mi_m0NHF/is_5_17/ai_86707285
Wednesday, August 13, 2008
Abe's Amble Recap Information from Tim Butler~
Abe's Amble 10k & 2k
Sunday, August 17, 2008, 7:30 a.m.
Springfield, Illinois
Abe's Amble...
Important Race Day Info!
ABE'S AMBLE START TIME: Sunday, August 17, 7:30 a.m.
WHERE: Illinois State Fairgrounds, adjacent to Grandstand
PARKING: All Abe's participants MUST enter the State Fairgrounds through Gate 8 or Gate 11 to receive free entry to State Fair. Please arrive early to avoid traffic.
10K: Will start at 7:30 a.m.
2k: Will start five minutes AFTER 10k start
WALKERS: If you are planning to walk either the 10k or 2k, please line up behind the runners at the Start Line.
COURSE PACE: Traffic control by Police will be maintained at a 15 minute per mile pace. Any participants above this pace must use sidewalks and obey traffic signals.
AWARDS: The ceremony for both the 2k and 10k Awards will begin at 9:30 a.m. in the Budweiser Tent on the State Fairgrounds.
Important Packet Pick Up Info!
PACKET PICK UP:Saturday, August 16, 12:00 noon to 5:00 pm @ Athleticare, 3631 S. 6th Street, Springfield, IL
LATE REGISTRATION: Participants are encouraged to register online until 12:00 noon Friday, August 15. Late registration, though, will be available at packet pick up, Saturday, August 16, 12:00 noon to 5:00 pm at Athleticare.
RACE DAY REG. & PICK UP: Will be available beginning at 6:30 a.m., Budweiser Tent near Grandstand on IL State Fairgrounds
Abe's Amble participants are HIGHLY ENCOURAGED to pick up their packets or late register on Saturday to avoid the scramble of race day pick up at the Illinois State Fair.
Timing Tags
Important info!
NEW FOR 2008!--The IPICOSports Timing Tags will be distributed on Saturday at Packet Pick Up. That means you can pick up your packet on Saturday and be ready to go Sunday morning!
There is no need to pick up tags or check in on race morning if you pick up on Saturday!
Quick Links...
Abe's Amble Registration
Springfield Road Runners
Lincoln Memorial Half Marathon
Shoreline Classic 15k/5k
Contact us: Abe@RunAbe.com
Avoid the Late Fee by using Get Me Registered!
If you or a running partner have yet to register for Abe's Amble, we encourage you to register online at Get Me Registered!
The online registration fee remains at $20, while paper applications are now $25.
Online registration is open to until 12:00 noon on Friday, August 15, so get registered today!
31st Abe's Amble Kicks Off Last Day of 2008 State Fair Justin Allgaier, Riverton native and ARCA/REMAX Series Star, to be Official Starter for Abe's Amble 10k.
Abe's Amble officials announced today that Justin Allgaier, a rising star in national stock car racing, will be the official starter of 31st Abe's Amble 10k & 2k running race on Sunday, August 17, 7:30 a.m. Allgaier is a native of Riverton and drives the # 16 car in the ARCA/REMAX Series. The series returns to Springfield on Sunday for the Allen Crowe 100 (1:00 pm @ Springfield Mile on the State Fairgrounds). Allgaier is in the midst of his best ARCA season, posting three victories, nine top-five and 10 top-10 finishes in 2008. Allgaier picked up his first career ARCA win in 2006 at the Allen Crowe 100 on his hometown track. "The Springfield Road Runners Club could not think of a more fitting person to 'start the engines' of the runners at our largest race than our hometown hero Justin Allgaier," said Abe's Amble Director Tim Butler. "While our runners may be making their 'laps' a little slower than Justin will be going around the track on Sunday, we are very proud of how he has represented the Springfield area and we are just honored he is taking the time to give the official commands to kick off this race." Allgaier is expected to give the commands to the Abe's Amble 10k runners, with the most famous words in motor sports: "ladies and gentlemen, start your engines." With those commands, and the drop of the green starter's flag, the Abe's Amble runners will be off through the Fairgrounds and the streets of Springfield.
Are you already registered for Abe's Amble?
You can confirm your registration at Get Me Registered! If you would like to ensure you are already registered for the 2008 Abe's Amble, you can do so through Get Me Registered. Online registrants, paper applications, and Abe's Army participants can all check their registration.
Just click here and type your name in the Confirm An Entry box on the left side of the page!
If you have sent a paper application recently (it's always easier to register online!), it may not be registered into the system yet, so feel free to check later if it shows you are not confirmed.
Sunday, August 17, 2008, 7:30 a.m.
Springfield, Illinois
Abe's Amble...
Important Race Day Info!
ABE'S AMBLE START TIME: Sunday, August 17, 7:30 a.m.
WHERE: Illinois State Fairgrounds, adjacent to Grandstand
PARKING: All Abe's participants MUST enter the State Fairgrounds through Gate 8 or Gate 11 to receive free entry to State Fair. Please arrive early to avoid traffic.
10K: Will start at 7:30 a.m.
2k: Will start five minutes AFTER 10k start
WALKERS: If you are planning to walk either the 10k or 2k, please line up behind the runners at the Start Line.
COURSE PACE: Traffic control by Police will be maintained at a 15 minute per mile pace. Any participants above this pace must use sidewalks and obey traffic signals.
AWARDS: The ceremony for both the 2k and 10k Awards will begin at 9:30 a.m. in the Budweiser Tent on the State Fairgrounds.
Important Packet Pick Up Info!
PACKET PICK UP:Saturday, August 16, 12:00 noon to 5:00 pm @ Athleticare, 3631 S. 6th Street, Springfield, IL
LATE REGISTRATION: Participants are encouraged to register online until 12:00 noon Friday, August 15. Late registration, though, will be available at packet pick up, Saturday, August 16, 12:00 noon to 5:00 pm at Athleticare.
RACE DAY REG. & PICK UP: Will be available beginning at 6:30 a.m., Budweiser Tent near Grandstand on IL State Fairgrounds
Abe's Amble participants are HIGHLY ENCOURAGED to pick up their packets or late register on Saturday to avoid the scramble of race day pick up at the Illinois State Fair.
Timing Tags
Important info!
NEW FOR 2008!--The IPICOSports Timing Tags will be distributed on Saturday at Packet Pick Up. That means you can pick up your packet on Saturday and be ready to go Sunday morning!
There is no need to pick up tags or check in on race morning if you pick up on Saturday!
Quick Links...
Abe's Amble Registration
Springfield Road Runners
Lincoln Memorial Half Marathon
Shoreline Classic 15k/5k
Contact us: Abe@RunAbe.com
Avoid the Late Fee by using Get Me Registered!
If you or a running partner have yet to register for Abe's Amble, we encourage you to register online at Get Me Registered!
The online registration fee remains at $20, while paper applications are now $25.
Online registration is open to until 12:00 noon on Friday, August 15, so get registered today!
31st Abe's Amble Kicks Off Last Day of 2008 State Fair Justin Allgaier, Riverton native and ARCA/REMAX Series Star, to be Official Starter for Abe's Amble 10k.
Abe's Amble officials announced today that Justin Allgaier, a rising star in national stock car racing, will be the official starter of 31st Abe's Amble 10k & 2k running race on Sunday, August 17, 7:30 a.m. Allgaier is a native of Riverton and drives the # 16 car in the ARCA/REMAX Series. The series returns to Springfield on Sunday for the Allen Crowe 100 (1:00 pm @ Springfield Mile on the State Fairgrounds). Allgaier is in the midst of his best ARCA season, posting three victories, nine top-five and 10 top-10 finishes in 2008. Allgaier picked up his first career ARCA win in 2006 at the Allen Crowe 100 on his hometown track. "The Springfield Road Runners Club could not think of a more fitting person to 'start the engines' of the runners at our largest race than our hometown hero Justin Allgaier," said Abe's Amble Director Tim Butler. "While our runners may be making their 'laps' a little slower than Justin will be going around the track on Sunday, we are very proud of how he has represented the Springfield area and we are just honored he is taking the time to give the official commands to kick off this race." Allgaier is expected to give the commands to the Abe's Amble 10k runners, with the most famous words in motor sports: "ladies and gentlemen, start your engines." With those commands, and the drop of the green starter's flag, the Abe's Amble runners will be off through the Fairgrounds and the streets of Springfield.
Are you already registered for Abe's Amble?
You can confirm your registration at Get Me Registered! If you would like to ensure you are already registered for the 2008 Abe's Amble, you can do so through Get Me Registered. Online registrants, paper applications, and Abe's Army participants can all check their registration.
Just click here and type your name in the Confirm An Entry box on the left side of the page!
If you have sent a paper application recently (it's always easier to register online!), it may not be registered into the system yet, so feel free to check later if it shows you are not confirmed.
A Note from Linda~
We learned last night at the Army training that many of you on the email blast list did not receive an email earlier in the week explaining the plans for Corporals tonight and some follow-up items you need to know. I apologize if it caused you any inconvenience communicating with your groups and getting together tonight.
Twelve weeks has passed quickly and hopefully you and your platoon are ready to tackle the Amble this Sunday. Remember that packet pickup will be at Athleticare at the Fit Club South on Saturday from 12-5. We encourage you to come to pick up your packet on Saturday if at all possible. We will be able to distribute the tags for tag timing in advance so you will not need to recheck with us on Sunday morning.
We will have a special finisher's booth for Abe's Army participants on Sunday. Most likely this will be located right inside the fence in the Bud tent. We'll have a large poster of our Abe's Army logo where you and your teams can have their pictures taken before and after the race. This will also be the location where you will award your teams their finishers' medals. Please come to the booth after you finish the race to get your medals from Jan and to meet your recruits to award the medals.
Our celebration picnic will be held at Lincoln Park next week on Tuesday at 5:45 pm (our regular Tuesday night time). The picnic will be catered by Turasky's and features ground steak burgers, pulled pork and brats. Yum, yum! But to help us plan the right amount of food, we would appreciate you estimating how many from your group plan to attend. Please take a head count or estimate based on your knowledge of how many from your group are participating on a regular basis. Please reply to Jan Wilson at twolazybums@mwii.net or to me at jones.linda@mhsil.com by Wednesday night. I apologize for the short notice but rain the last two weeks has kept us from putting out a sign up list.
Thank you all for your leadership and keeping the groups going all summer.
We're doing an evaluation and if you did not participate today at Lincoln Park, we'll be bringing copies for your input to the picnic.
Keep running, walking, and crawling. We will be crossing the finish line soon!
Linda
Twelve weeks has passed quickly and hopefully you and your platoon are ready to tackle the Amble this Sunday. Remember that packet pickup will be at Athleticare at the Fit Club South on Saturday from 12-5. We encourage you to come to pick up your packet on Saturday if at all possible. We will be able to distribute the tags for tag timing in advance so you will not need to recheck with us on Sunday morning.
We will have a special finisher's booth for Abe's Army participants on Sunday. Most likely this will be located right inside the fence in the Bud tent. We'll have a large poster of our Abe's Army logo where you and your teams can have their pictures taken before and after the race. This will also be the location where you will award your teams their finishers' medals. Please come to the booth after you finish the race to get your medals from Jan and to meet your recruits to award the medals.
Our celebration picnic will be held at Lincoln Park next week on Tuesday at 5:45 pm (our regular Tuesday night time). The picnic will be catered by Turasky's and features ground steak burgers, pulled pork and brats. Yum, yum! But to help us plan the right amount of food, we would appreciate you estimating how many from your group plan to attend. Please take a head count or estimate based on your knowledge of how many from your group are participating on a regular basis. Please reply to Jan Wilson at twolazybums@mwii.net or to me at jones.linda@mhsil.com by Wednesday night. I apologize for the short notice but rain the last two weeks has kept us from putting out a sign up list.
Thank you all for your leadership and keeping the groups going all summer.
We're doing an evaluation and if you did not participate today at Lincoln Park, we'll be bringing copies for your input to the picnic.
Keep running, walking, and crawling. We will be crossing the finish line soon!
Linda
Tuesday, August 12, 2008
Parade Run Photos
Click on link to view the Parade Run Photos.http://www.flickr.com/photos/19688621@N05/sets/72157606631033317/
FAQs for Race Day~
Following are some common questions about what to expect this weekend. This list is by no means all inclusive, so feel free to post a question or ask your leader.
When is Packet Pickup? Athleticare (next to Fit Club South) on Saturday, August 16, from noon to 5. 3631 South Sixth Street.
What's in the Packet? Your race packet will contain your race shirt, your timing chip, your number bib, and assortment of goodies donated by sponsors.
I am not sure if the chip will be in your actual packet. You may have to pick your chip up at a separate table during packet pick up.
Should I wear the shirt at the race? Race tradition has it that you do not wear the race shirt during the race. If you want to change into a dry shirt afterwards, that's acceptable. (ok, so it's a bizarre rite of passage --- I can only guess that the idea is that you have to earn the right to wear the shirt.). For next year's race, wear your shirt from this year. People will know you are a veteran.
What's all this about Chip Timing? At packet pick up, you will pick up a small plastic microchip. It will either be affixed to an ankle strap, or on a sturdy plastic string that is attached to your shoelace. It is very important to make sure that you wear your chip on race day. When the race starts, you pass over a "pad" that reads the signal from the chip and records your start time. There's another pad at the finish line. Chips are collected after you cross the finish line. If you see someone coming at you with scissors aimed toward your foot, don't panic, it's just a volunteer collecting your chip. If you lose your chip, there is a charge to replace it, so don't walk off with it still tied to your shoe (this happens a lot!).
*DON'T FORGET YOUR CHIP AT HOME ON RACE MORNING!!!
What time should I get there? The race starts at 7:30, so you should be lined up and ready to go no later than 7:15. I recommend arriving one hour prior to start time. This allows for parking, stretching, bathroom, chip pick up/packet pick up if not done the day before, etc... You might want to jog a little beforehand to get warmed up (don't overdo it!). Line up according to how you might finish. For example, if you think you will finish in the middle of the pack, find a spot in the middle. Slower runners should move toward the rear. This keeps you from getting trampled, which is not a good thing.
The race starts and ends in front of the Grandstand.
Parking: Everyone must enter the Fairgrounds through Gate 8, off of 5th street, west side of grounds.
Do I need to carry water? No, there will be tables at various points along the course with volunteers who will hand you water.
Results: http://www.onlineraceresults.com/
Volunteers are needed for Friday night packet stuffing, Saturday packet pick up, and race day. Please contact Tim Marker at tdbp4@insightbb.com.
When is Packet Pickup? Athleticare (next to Fit Club South) on Saturday, August 16, from noon to 5. 3631 South Sixth Street.
What's in the Packet? Your race packet will contain your race shirt, your timing chip, your number bib, and assortment of goodies donated by sponsors.
I am not sure if the chip will be in your actual packet. You may have to pick your chip up at a separate table during packet pick up.
*DON'T FORGET YOUR CHIP AT HOME ON RACE MORNING!!!
What do I do with the bib? You can either safety pin the number bib to the front of your shirt or shorts. It's important to have your number facing front for identification purposes.
Tip: Don't pin the bib to both shirt and shorts, this complicates things in the restroom.Should I wear the shirt at the race? Race tradition has it that you do not wear the race shirt during the race. If you want to change into a dry shirt afterwards, that's acceptable. (ok, so it's a bizarre rite of passage --- I can only guess that the idea is that you have to earn the right to wear the shirt.). For next year's race, wear your shirt from this year. People will know you are a veteran.
What's all this about Chip Timing? At packet pick up, you will pick up a small plastic microchip. It will either be affixed to an ankle strap, or on a sturdy plastic string that is attached to your shoelace. It is very important to make sure that you wear your chip on race day. When the race starts, you pass over a "pad" that reads the signal from the chip and records your start time. There's another pad at the finish line. Chips are collected after you cross the finish line. If you see someone coming at you with scissors aimed toward your foot, don't panic, it's just a volunteer collecting your chip. If you lose your chip, there is a charge to replace it, so don't walk off with it still tied to your shoe (this happens a lot!).
*DON'T FORGET YOUR CHIP AT HOME ON RACE MORNING!!!
What time should I get there? The race starts at 7:30, so you should be lined up and ready to go no later than 7:15. I recommend arriving one hour prior to start time. This allows for parking, stretching, bathroom, chip pick up/packet pick up if not done the day before, etc... You might want to jog a little beforehand to get warmed up (don't overdo it!). Line up according to how you might finish. For example, if you think you will finish in the middle of the pack, find a spot in the middle. Slower runners should move toward the rear. This keeps you from getting trampled, which is not a good thing.
The race starts and ends in front of the Grandstand.
Parking: Everyone must enter the Fairgrounds through Gate 8, off of 5th street, west side of grounds.
Do I need to carry water? No, there will be tables at various points along the course with volunteers who will hand you water.
Results: http://www.onlineraceresults.com/
Volunteers are needed for Friday night packet stuffing, Saturday packet pick up, and race day. Please contact Tim Marker at tdbp4@insightbb.com.
Monday, August 11, 2008
Race Day Checklist:
*Running shorts
*Running shirt
*Race number pinned to the front of your shirt
*Socks
*Running shoes
*Chip attached to your shoe (timing device)~Will need to pick up race day morning.
*Sport watch
*Hat/Visor
*Sunglasses
*Water
*Food/energy bar, etc...
*Race day instructions
*towel
*Change of clothes
*Camera
*Running shirt
*Race number pinned to the front of your shirt
*Socks
*Running shoes
*Chip attached to your shoe (timing device)~Will need to pick up race day morning.
*Sport watch
*Hat/Visor
*Sunglasses
*Water
*Food/energy bar, etc...
*Race day instructions
*towel
*Change of clothes
*Camera
Sunday, August 10, 2008
Week Twelve Training Schedule/Race Week!
Monday (8/11/08):
p-off or cross train
c-off or cross train
Tuesday (8/12/08):
p-run/walk 3 miles/30 minutes
c-3-4 miles easy
Wednesday (8/13/08):
p-easy 3 miles
c-easy 3 miles
Thursday (8/14/08):
p-optional 2 mile run/walk or cross train
c-optional 2 mile run/walk or cross train
Friday (8/15/08):
p-rest or optional cross train lightly
c-rest or optional cross train lightly
Saturday (8/16/08):
p-rest
c-rest
*Pick up packet.
Sunday (8/17/08):
RACE DAY~10K/6.2 miles!
Don't be tempted to run too much this week. Rest will pay off on Race Day.
p-off or cross train
c-off or cross train
Tuesday (8/12/08):
p-run/walk 3 miles/30 minutes
c-3-4 miles easy
Wednesday (8/13/08):
p-easy 3 miles
c-easy 3 miles
Thursday (8/14/08):
p-optional 2 mile run/walk or cross train
c-optional 2 mile run/walk or cross train
Friday (8/15/08):
p-rest or optional cross train lightly
c-rest or optional cross train lightly
Saturday (8/16/08):
p-rest
c-rest
*Pick up packet.
Sunday (8/17/08):
RACE DAY~10K/6.2 miles!
Don't be tempted to run too much this week. Rest will pay off on Race Day.
Saturday, August 09, 2008
Friday, August 08, 2008
Sunday should be a nice day for a bike ride...
There is a group riding the Women's Biathlon course at 6 a.m. on Sunday leaving from Koke Mill Medical Center. Some will be adding mileage to make a 35 mile ride, but no pressure. Ride as much or little as you like.
The times were the only thing hot about the Parade Run last night!
What a great way to start out the 2008 Illinois State Fair! The evening was perfect with great weather, great food (nothing beats Fair Food), and great runners. Special thanks to Abe's Army Sergeants, Linda Grant and Mary Rogers for a fantastic job in directing such a successful race!
I talked to quite a few Army runners who said they took lots of seconds off (and even minutes off!) from their Women's Distance time. Let's hear your improvements. Congratulations to all. We are very proud of you!
Race Results~
http://www.onlineraceresults.com/race/view_race.php?relist_record_type=result&lower_bound=0&upper_bound=336&use_previous_sql=1
I talked to quite a few Army runners who said they took lots of seconds off (and even minutes off!) from their Women's Distance time. Let's hear your improvements. Congratulations to all. We are very proud of you!
Race Results~
http://www.onlineraceresults.com/race/view_race.php?relist_record_type=result&lower_bound=0&upper_bound=336&use_previous_sql=1
Thursday, August 07, 2008
Helpful Race Day Hints~
CHOOSE CLOTHES WISELY~
Never wear brand new clothes - you never know if there's a hidden seam that may rub you the wrong way!
IMPORTANCE OF YOUR RACE PACKET~
The Race Packet includes your bib number, pins, and final race instructions. Race Instructions include parking, directions and last minute reminders. Your experience will be easier if you know what to expect ahead of time.
GET TO THE START LINE EARLY~
Be sure to allow plenty of time for parking and visiting the restroom. If the race start is 7:30 am, arrive at the site by 6:30am. Time flies and you don't want to miss the race start. Line up at the start according to your running pace. Five minute milers at the front and walkers in the back.
RACE DAY PACKET PICK UP~
If you did not pick up your race packet during the packet pickup hours, you will need to pick up your race number and/or Chip at the corresponding tables on race morning at the race site. Signage and race staff to will be there to direct you.
Race numbers should always go on the front using the safety pins supplied in your race packet.
CHIP SCORING~
If the race is Chip scored, attach the Chip to your shoe string using the supplied plastic tie. Volunteers will help you remove the borrowed Chip once you cross the finish line. If you forget to remove your chip a fee of $30 will be assessed post race.
EATING BEFORE A RACE~
If you are accustomed to eating before exercise, eat light approximately 2 hours before the race.
WHAT TO DRINK BEFORE, DURING and AFTER~
Start hydrating before the race, i.e. 8 to 12 ounces per hour and continue during and after the race. Take water at the water stop. It’s normal to walk and drink and then resume a running/jogging pace. After the race, drink sport drinks that can be used to replace the loss of electrolytes and carbohydrates.
RUNNING AND WALKING IN A RACE~
All fitness levels are welcomed. You may run, walk or do a run/walk combination.
It’s important not to try anything new on race day that you haven’t tried as part your regular exercise regime.
POST-RACE TIPS KEEP MOVING~
Cross the finish line and keep moving! Don’t just stop and stand there. Walk through the finish chute, have your chip removed from your shoe, and keep walking.
DRINK WATER~
Walk to the water table. Take some water and DRINK it!!! Continue walking as part of your cool-down for at least 15 minutes. Movement keeps your muscles contracting and assists blood circulation and will reduce post-race muscle soreness.
STRETCH~
After you have adequately cooled-down by walking, remember to stretch. Your legs will thank you!
REGISTER FOR ANOTHER RACE~
Even after a successful race, it is common for runners to feel a bit down upon completion. Some runners feel lost after completing a goal. The best way to avoid this phenomenon is to set another goal. Register for another race, or try a race of a different distance, or a destination race. There is a lot of variety available to keep you interested for a VERY long time!
Information obtained from the Track Shack, Orlando, Florida, "Runner 101".
Never wear brand new clothes - you never know if there's a hidden seam that may rub you the wrong way!
IMPORTANCE OF YOUR RACE PACKET~
The Race Packet includes your bib number, pins, and final race instructions. Race Instructions include parking, directions and last minute reminders. Your experience will be easier if you know what to expect ahead of time.
GET TO THE START LINE EARLY~
Be sure to allow plenty of time for parking and visiting the restroom. If the race start is 7:30 am, arrive at the site by 6:30am. Time flies and you don't want to miss the race start. Line up at the start according to your running pace. Five minute milers at the front and walkers in the back.
RACE DAY PACKET PICK UP~
If you did not pick up your race packet during the packet pickup hours, you will need to pick up your race number and/or Chip at the corresponding tables on race morning at the race site. Signage and race staff to will be there to direct you.
Race numbers should always go on the front using the safety pins supplied in your race packet.
CHIP SCORING~
If the race is Chip scored, attach the Chip to your shoe string using the supplied plastic tie. Volunteers will help you remove the borrowed Chip once you cross the finish line. If you forget to remove your chip a fee of $30 will be assessed post race.
EATING BEFORE A RACE~
If you are accustomed to eating before exercise, eat light approximately 2 hours before the race.
WHAT TO DRINK BEFORE, DURING and AFTER~
Start hydrating before the race, i.e. 8 to 12 ounces per hour and continue during and after the race. Take water at the water stop. It’s normal to walk and drink and then resume a running/jogging pace. After the race, drink sport drinks that can be used to replace the loss of electrolytes and carbohydrates.
RUNNING AND WALKING IN A RACE~
All fitness levels are welcomed. You may run, walk or do a run/walk combination.
It’s important not to try anything new on race day that you haven’t tried as part your regular exercise regime.
POST-RACE TIPS KEEP MOVING~
Cross the finish line and keep moving! Don’t just stop and stand there. Walk through the finish chute, have your chip removed from your shoe, and keep walking.
DRINK WATER~
Walk to the water table. Take some water and DRINK it!!! Continue walking as part of your cool-down for at least 15 minutes. Movement keeps your muscles contracting and assists blood circulation and will reduce post-race muscle soreness.
STRETCH~
After you have adequately cooled-down by walking, remember to stretch. Your legs will thank you!
REGISTER FOR ANOTHER RACE~
Even after a successful race, it is common for runners to feel a bit down upon completion. Some runners feel lost after completing a goal. The best way to avoid this phenomenon is to set another goal. Register for another race, or try a race of a different distance, or a destination race. There is a lot of variety available to keep you interested for a VERY long time!
Information obtained from the Track Shack, Orlando, Florida, "Runner 101".
Wednesday, August 06, 2008
"Get the water in your mouth, not down your shirt."
Learn how to drink and run by reviewing the following link.
http://www.coolrunning.com/engine/2/2_1/149.shtml
http://www.coolrunning.com/engine/2/2_1/149.shtml
Tuesday, August 05, 2008
Abe's is CANCELED for tonight!
Due to an approaching storm, the Abe's committee has decided to cancel tonight's group run. There is a severe storm that is predicting to hit Springfield at approximately 5:30. If for some reason the storm misses us, feel free to still get in your run. Privates were due to run 3-4 miles and the corporals were scheduled to run 4 miles.
Walk this way...
If you didn't read the "Health" section of the State Journal Register yesterday, this is what you missed. See the great article on our very own race-walkers!
http://www.sj-r.com/health/x2043520726/Race-walking-a-great-low-impact-workout
http://www.sj-r.com/health/x2043520726/Race-walking-a-great-low-impact-workout
Monday, August 04, 2008
Sunday, August 03, 2008
Master Sergeant Jan Speaks~
Well, Army, only two weeks left. Hope everyone was able to make up for our rain out last Tuesday. I understand that several folks did the course Thursday night!! Great!!
With Fair set-up being in full swing, we've decided that the Corporals should meet at gate 11. Some people call it the 8th Street gate. It's by the Ag Building, across the street from Franny's. You should still be able to park on the grounds by turning left into the parking lot after you enter the Fairgrounds or on the streets in the neighborhood. Linda will have water in her vehicle in the parking lot and we'll have water at the Abe's Amble stops. Parking right inside the entrance will avoid the confusion and traffic related to last minute fair set up near the Commodities Building.
We'll plan to use the course into the Cemetery. Remember to stay to the left when entering the Cemetery and leave the same way. We're avoiding going past the Tomb because of the Flag lowering ceremony. Remember rules of the road. Pedestrians stay to the LEFT at all times. However, during the race, when the roads are closed to vehicular traffic, we stay to the RIGHT. Please, no more than two abreast.
With the fair opening this Thursday, Corporal Sergeants should plan alternate locations for the last training of Abe's Army on August 12.
Carl Benton is taking up a collection for distribution to the folks that run their water sprinklers for us. We all know how welcome those sprinklers are so let's show our appreciation and contribute $1.00. Collections containers will be at the Park and at Gate 11.
Peter Tosh, from the American Red Cross will be at Gate 11 to speak to the Corporals about Red Run Team. Run Red Team is a fund raising effort benefiting the Red Cross and their many efforts to serving our community. If we reach 100 runners signed up for the program a name will be drawn at the Picnic for a prize package that includes a $100 gift certificate for The Running Center, a $100 gift certificate for the restaurant of their choice and a gift certificate for a two night stay at the Crowne Plaza.All of the money raised stays local and there is no cost or penalty for the runners if they fail to reach the $100 per runner goal.
Speaking of the Picnic --sign-up sheets will be available at the Park and at Gate 11. Please take a moment and register for the Picnic so that we can have a good idea about how much food to purchase. Remember, the date is Tuesday, August 19, Lincoln Park, at 5:45. Let's get together and talk about how much fun we had completing Abe's Amble!!! It's always a good time!
Don't forget the Parade Run this coming Thursday night at 5:30! Always fast, always hot, always fun!! Sign up now before you forget!!
And last, Linda will have the shirts for those who haven't received theirs. We had them at the Fairgrounds last week, but with everyone running for cover, not too many folks picked theirs up. They'll be back at the Park on the 12th.
Don't forget to hydrate, hydrate, hydrate. Take care! See you soon.
Jan
With Fair set-up being in full swing, we've decided that the Corporals should meet at gate 11. Some people call it the 8th Street gate. It's by the Ag Building, across the street from Franny's. You should still be able to park on the grounds by turning left into the parking lot after you enter the Fairgrounds or on the streets in the neighborhood. Linda will have water in her vehicle in the parking lot and we'll have water at the Abe's Amble stops. Parking right inside the entrance will avoid the confusion and traffic related to last minute fair set up near the Commodities Building.
We'll plan to use the course into the Cemetery. Remember to stay to the left when entering the Cemetery and leave the same way. We're avoiding going past the Tomb because of the Flag lowering ceremony. Remember rules of the road. Pedestrians stay to the LEFT at all times. However, during the race, when the roads are closed to vehicular traffic, we stay to the RIGHT. Please, no more than two abreast.
With the fair opening this Thursday, Corporal Sergeants should plan alternate locations for the last training of Abe's Army on August 12.
Carl Benton is taking up a collection for distribution to the folks that run their water sprinklers for us. We all know how welcome those sprinklers are so let's show our appreciation and contribute $1.00. Collections containers will be at the Park and at Gate 11.
Peter Tosh, from the American Red Cross will be at Gate 11 to speak to the Corporals about Red Run Team. Run Red Team is a fund raising effort benefiting the Red Cross and their many efforts to serving our community. If we reach 100 runners signed up for the program a name will be drawn at the Picnic for a prize package that includes a $100 gift certificate for The Running Center, a $100 gift certificate for the restaurant of their choice and a gift certificate for a two night stay at the Crowne Plaza.All of the money raised stays local and there is no cost or penalty for the runners if they fail to reach the $100 per runner goal.
Speaking of the Picnic --sign-up sheets will be available at the Park and at Gate 11. Please take a moment and register for the Picnic so that we can have a good idea about how much food to purchase. Remember, the date is Tuesday, August 19, Lincoln Park, at 5:45. Let's get together and talk about how much fun we had completing Abe's Amble!!! It's always a good time!
Don't forget the Parade Run this coming Thursday night at 5:30! Always fast, always hot, always fun!! Sign up now before you forget!!
And last, Linda will have the shirts for those who haven't received theirs. We had them at the Fairgrounds last week, but with everyone running for cover, not too many folks picked theirs up. They'll be back at the Park on the 12th.
Don't forget to hydrate, hydrate, hydrate. Take care! See you soon.
Jan
More Race Manners~
By Wendy Bumgardner, About.com
Updated: December 27, 2007
When you enter an event - be it a charity walk, a fun run/walk, a half marathon or marathon - your behavior is important. Know the basic rules of race etiquette before you cross the starting line.
1. Line Up in the Correct Pace Group:
If the event has different pace groups set up at the start, get into the correct one. You may think you gain something by starting closer to the front than your pace would allow, instead you will become an obstacle.
2. Do Not Walk More Than 2 Abreast:
The biggest complaint you will hear from other participants is difficulty in getting around a group of walkers or runners. The simple rule is - no more than 2 abreast. Even if you start off at the back of the pack, you can be assured there is somebody behind you getting angrier and angrier that they can't easily pass you. If you are part of a charity group, please educate the others in your group that you need to walk no more than 2 abreast at all times during the event.
3. Allow Yourself to Get Passed:
Be aware of people who want to pass you. You will be correct if you just assume that somebody always wants to pass you, so leave room to allow them to pass on the left. If they ask to pass on the right with a "Passing on the Right" then keep your arms in and let them pass on the right.
4. Don't Pass Somebody and then Slow Down Right in Front of Them:
Run/walkers are the biggest culprits in this. I swear that they use me as a target. They run up to me, veer in front of me and then slow to a snail's pace. Remember that the folks behind you do not slow down when you do. Never race ahead of someone unless you continue to check that you are still going faster than them and continuing to gain distance on them.
5. Pull to the Side if You Must Stop:
If you have a shoe problem, get a phone call, want to take a photo, etc. you must move completely to the side of the course and ensure you are not blocking anyone. If possible, step off the course and onto the sidewalk or grass. Do not stop near the start of a race or you will risk being trampled and tripping others.
6. Move Through the Water Stops:
The proper way to grab water at an aid station is to do it at a steady pace, on the move, and pull completely through the aid station. If you need to stop, go all of the way off the side of the course to do so. Do not stop within the aid station. Even at smaller events, take your water and move to the side if you plan to chat with the volunteers. Watch where you fling your cup after using it so you don't toss it on racers approaching you from the side.
7. Move Predictably and Keep Your Arms to Yourself:
Try to move predictably rather than weaving and veering into other people. Don't fling your arms out suddenly - someone may be trying to pass you and get clotheslined.
8. Don't be a Hog at the Feeding Stations:
There are other, slower people behind you. Take only what you need at that moment. Above all, don't cart off a box of goodies from the finish unless and until you are the absolute last finisher, and everybody else is out of the finish area and the medical tent. That food is for others, not just for you, and for today only.
9. Spit Happens - Don't Share It:
If you need to spit, or vomit, or toss anything liquid, try to pull to the side and ensure you aren't projecting onto somebody else.
10. Portajohn Line Courtesy:
Somebody in line behind you is desperate for that portajohn. If there is a line, line up close to the doors and keep paying attention to a portajohn being vacated - don't delay the others in line by dithering or being distracted. If you're going to hand stuff to a friend or put it outside the door, do that or plan for that before you are at the head of the line, so you are ready to race into the john. Allow others with greater need to go first if they look desperate. Do not complain about "smelly portajohns." We love all portajohns. We think the world needs more portajohns. Tell that to the race director for planning for next year. It's best to carry your own toilet paper or Kleenex and hand sanitizer as the portajohn may be out of those.
Updated: December 27, 2007
When you enter an event - be it a charity walk, a fun run/walk, a half marathon or marathon - your behavior is important. Know the basic rules of race etiquette before you cross the starting line.
1. Line Up in the Correct Pace Group:
If the event has different pace groups set up at the start, get into the correct one. You may think you gain something by starting closer to the front than your pace would allow, instead you will become an obstacle.
2. Do Not Walk More Than 2 Abreast:
The biggest complaint you will hear from other participants is difficulty in getting around a group of walkers or runners. The simple rule is - no more than 2 abreast. Even if you start off at the back of the pack, you can be assured there is somebody behind you getting angrier and angrier that they can't easily pass you. If you are part of a charity group, please educate the others in your group that you need to walk no more than 2 abreast at all times during the event.
3. Allow Yourself to Get Passed:
Be aware of people who want to pass you. You will be correct if you just assume that somebody always wants to pass you, so leave room to allow them to pass on the left. If they ask to pass on the right with a "Passing on the Right" then keep your arms in and let them pass on the right.
4. Don't Pass Somebody and then Slow Down Right in Front of Them:
Run/walkers are the biggest culprits in this. I swear that they use me as a target. They run up to me, veer in front of me and then slow to a snail's pace. Remember that the folks behind you do not slow down when you do. Never race ahead of someone unless you continue to check that you are still going faster than them and continuing to gain distance on them.
5. Pull to the Side if You Must Stop:
If you have a shoe problem, get a phone call, want to take a photo, etc. you must move completely to the side of the course and ensure you are not blocking anyone. If possible, step off the course and onto the sidewalk or grass. Do not stop near the start of a race or you will risk being trampled and tripping others.
6. Move Through the Water Stops:
The proper way to grab water at an aid station is to do it at a steady pace, on the move, and pull completely through the aid station. If you need to stop, go all of the way off the side of the course to do so. Do not stop within the aid station. Even at smaller events, take your water and move to the side if you plan to chat with the volunteers. Watch where you fling your cup after using it so you don't toss it on racers approaching you from the side.
7. Move Predictably and Keep Your Arms to Yourself:
Try to move predictably rather than weaving and veering into other people. Don't fling your arms out suddenly - someone may be trying to pass you and get clotheslined.
8. Don't be a Hog at the Feeding Stations:
There are other, slower people behind you. Take only what you need at that moment. Above all, don't cart off a box of goodies from the finish unless and until you are the absolute last finisher, and everybody else is out of the finish area and the medical tent. That food is for others, not just for you, and for today only.
9. Spit Happens - Don't Share It:
If you need to spit, or vomit, or toss anything liquid, try to pull to the side and ensure you aren't projecting onto somebody else.
10. Portajohn Line Courtesy:
Somebody in line behind you is desperate for that portajohn. If there is a line, line up close to the doors and keep paying attention to a portajohn being vacated - don't delay the others in line by dithering or being distracted. If you're going to hand stuff to a friend or put it outside the door, do that or plan for that before you are at the head of the line, so you are ready to race into the john. Allow others with greater need to go first if they look desperate. Do not complain about "smelly portajohns." We love all portajohns. We think the world needs more portajohns. Tell that to the race director for planning for next year. It's best to carry your own toilet paper or Kleenex and hand sanitizer as the portajohn may be out of those.
Week Eleven Training Schedule:
Monday (August 4):
p-off or cross train
c-off or cross train
Tuesday (August 5):
p-run/walk 3-4 miles/30-40 minutes
c-4 miles
Wednesday (August6):
p-off or cross train
c-speed or hill work out
Kids only run tonight at Sacred Heart Griffin-5:30
(See previous post for further information).
Thursday (August 7):
p-run/walk 5.5 miles/60 minutes
c-6 miles
2 mile Parade Run
Fairgrounds
Friday (August 8):
p-cross train
c-cross train
Saturday (August 9):
p-run/walk 6 miles/60 plus minutes
c-run 8 miles
Sunday (August 10):
p-run/walk 3 miles/30 minutes
c-4 miles
p-off or cross train
c-off or cross train
Tuesday (August 5):
p-run/walk 3-4 miles/30-40 minutes
c-4 miles
Wednesday (August6):
p-off or cross train
c-speed or hill work out
Kids only run tonight at Sacred Heart Griffin-5:30
(See previous post for further information).
Thursday (August 7):
p-run/walk 5.5 miles/60 minutes
c-6 miles
2 mile Parade Run
Fairgrounds
Friday (August 8):
p-cross train
c-cross train
Saturday (August 9):
p-run/walk 6 miles/60 plus minutes
c-run 8 miles
Sunday (August 10):
p-run/walk 3 miles/30 minutes
c-4 miles
Saturday, August 02, 2008
Back at the Track with Uncle Jack~
KIDS RUN AT THE TRACK ON AUGUST 6th!
KT Mac and her crew ran a phenomenal track meet for the Sizzling Mile run on Wednesday, July 23rd. Hopefully, you've already seen the latest issue of the SRRC Foot Trails and the great pictures of everyone competing! Now you have a chance to bring your kids out to the track and see how you measure up to them! From being around an almost three year old who loves to run, I know I'm no competition for his energy! Kids find it so natural to run and adults are working hard to cover the same distance! So offer your kids some fun, great family time doing something healthy together, and give them an opportunity to get rewarded for being a runner. Jack Bellmer has organized an event with several opportunities for kids of different ages to participate. All events are at the Sacred Heart Griffin track starting at 5:45 p.m. on Wednesday. All events are free with awards given. You can register by emailing the name and age to Jack Bellmer at jb2541@hotmail.com or you can register August 6th at the track beginning at 5:30 p.m. The following events will be offered in this order:
50 meters (for 3 and under)
400 meters
100 meters
A relay
200 meters
Linda
KT Mac and her crew ran a phenomenal track meet for the Sizzling Mile run on Wednesday, July 23rd. Hopefully, you've already seen the latest issue of the SRRC Foot Trails and the great pictures of everyone competing! Now you have a chance to bring your kids out to the track and see how you measure up to them! From being around an almost three year old who loves to run, I know I'm no competition for his energy! Kids find it so natural to run and adults are working hard to cover the same distance! So offer your kids some fun, great family time doing something healthy together, and give them an opportunity to get rewarded for being a runner. Jack Bellmer has organized an event with several opportunities for kids of different ages to participate. All events are at the Sacred Heart Griffin track starting at 5:45 p.m. on Wednesday. All events are free with awards given. You can register by emailing the name and age to Jack Bellmer at jb2541@hotmail.com or you can register August 6th at the track beginning at 5:30 p.m. The following events will be offered in this order:
50 meters (for 3 and under)
400 meters
100 meters
A relay
200 meters
Linda
Friday, August 01, 2008
Check it out~
Abe's Army moms were mentioned in the recent issue of Springfield Moms! Click link to read the "Note from Kim" about 5 moms who are in the Army.
http://springfieldmoms.org/newsletters/current_newsletter.htm#A_Note_from_Kim_
http://springfieldmoms.org/newsletters/current_newsletter.htm#A_Note_from_Kim_
With Abe's Amble being two weeks away...It's time for some "Rules of the Road".
Road Race Etiquette Tips:
By Christine Luff, About.com
If you're new to running in road races, you may not be familiar with some of the rules – both stated and unwritten. While many veteran runners love to see new runners joining the sport, they have pet peeves about inconsiderate behavior. To prevent looking like a newbie, be sure to follow these etiquette guidelines when participating in races:
Pay for Your Spot:
Running in a race you haven't entered, also called "banditting", is not fair to race organizers, volunteers, and especially the people who have paid to participate.
Line Up Properly:
(Side-note~This is probably the number one pet peeve).
Nothing is more annoying to a runner at the start of a race than having to weave around slower runners after the gun goes off. Faster runners should line up at the front of the starting line, slower runners and walkers at the back. Some races have corrals based on estimated pace or post pace signs. If not, ask runners nearby their anticipated pace, and if it’s faster than yours, move further back. Most races use timing chips, so the time it takes you to reach the starting line won’t count in your final net time.
Don't Jingle:
Don't carry loose change or a set of keys in your pocket. They'll annoy those who are running near you.
Don't Take Up the Whole Road:
If you're running with a group, try not to run more than two abreast, so others can pass you.
Show Appreciation to Volunteers:
Say "Thank You!" to race volunteers who hand you water or put your medal around your neck. They're volunteering their time and the race would not be successful without them.
Thank Supporters, Too:
Acknowledge supporters who cheer for you as you pass them. If you're too tired to say "thanks," show them a smile, wave, or give them a thumbs up. It will make them feel good and encourage them to keep rooting for others.
Be Careful at Water Stations:
Water stations can get a bit chaotic and crowded. Use caution when running into a water stop and make sure you're not cutting off other runners or spilling water on them. If you're going to stop or slow down to walk through the water stop, make sure there's not a runner behind you.
Keep Moving at the Finish:
Don't immediately stop at the finish line or in the chute. There will be runners coming in right behind you, so keep going until it is safe to come to a stop.
Don't Be a Glutton:
Don't take more than your fair share of food and drinks at the finish line. The back of the pack runners will appreciate it when there are still enough goodies for them at the end.
More tomorrow...
By Christine Luff, About.com
If you're new to running in road races, you may not be familiar with some of the rules – both stated and unwritten. While many veteran runners love to see new runners joining the sport, they have pet peeves about inconsiderate behavior. To prevent looking like a newbie, be sure to follow these etiquette guidelines when participating in races:
Pay for Your Spot:
Running in a race you haven't entered, also called "banditting", is not fair to race organizers, volunteers, and especially the people who have paid to participate.
Line Up Properly:
(Side-note~This is probably the number one pet peeve).
Nothing is more annoying to a runner at the start of a race than having to weave around slower runners after the gun goes off. Faster runners should line up at the front of the starting line, slower runners and walkers at the back. Some races have corrals based on estimated pace or post pace signs. If not, ask runners nearby their anticipated pace, and if it’s faster than yours, move further back. Most races use timing chips, so the time it takes you to reach the starting line won’t count in your final net time.
Don't Jingle:
Don't carry loose change or a set of keys in your pocket. They'll annoy those who are running near you.
Don't Take Up the Whole Road:
If you're running with a group, try not to run more than two abreast, so others can pass you.
Show Appreciation to Volunteers:
Say "Thank You!" to race volunteers who hand you water or put your medal around your neck. They're volunteering their time and the race would not be successful without them.
Thank Supporters, Too:
Acknowledge supporters who cheer for you as you pass them. If you're too tired to say "thanks," show them a smile, wave, or give them a thumbs up. It will make them feel good and encourage them to keep rooting for others.
Be Careful at Water Stations:
Water stations can get a bit chaotic and crowded. Use caution when running into a water stop and make sure you're not cutting off other runners or spilling water on them. If you're going to stop or slow down to walk through the water stop, make sure there's not a runner behind you.
Keep Moving at the Finish:
Don't immediately stop at the finish line or in the chute. There will be runners coming in right behind you, so keep going until it is safe to come to a stop.
Don't Be a Glutton:
Don't take more than your fair share of food and drinks at the finish line. The back of the pack runners will appreciate it when there are still enough goodies for them at the end.
More tomorrow...
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