Attention Shoreliners:

Great job out on the course this last weekend. Congratulations on going the distance!

Results are available at the Shoreline Classic website (www.shorelineclassic.com).

For some of you - this was your longest race - how was it? Now what? Gear up to go even longer! The annual Frost Toes training group begins October 3rd, lead by Head Toe himself Barry House! Go to www.frost-toes.blogspot.com for further information.

Next SRRC race is October 3rd - it's the Heroes Run for Hope 5 Mile Race in Chatham and is new to the SRRC points series!

http://www.sprrc.net/Heroes/Heroes_Home.html is where you'll find more information about running for a really great cause.

Not running this race? Then let's sign you up to be a volunteer! Contact Mary Rogers if you can help. (SRRCMembership@gmail.com)

See you on the roads!
Mary

Shoreline Class Race Information:

Important Information for Sunday's 20th Annual Shoreline Classic!

* 20th Shoreline Classic, Sunday September 20, 2009
15K @ 7:30 am
5K @ 8:00 am
Tot Trots @ 9:15

*5K and 15K start and finish at Nelson Park. *

Early Race packet pick up is Friday from 5-7 pm at Nelson Park Pavilion #1 (Strongly Recommended due to large numbers this year). No Saturday Pick-up. Sunday packet pick available prior to race.

* Race Day Registration & packet pick up begins at 6:30 a.m. at Nelson Park Pavilion #1. Registration is $30 through race day. Online registration is closes Wednesday at 6PM. Entries on race day accepted through 10 min prior to race starts.

* Timing is Everything is the official timer of the Shoreline Classic and will be using CHIP TIMING for the race. Timing tags will be available at Friday packet pick up as well as on race morning. All participants will receive an envelope containing your corresponding timing tag. It is a very quick process. Attach it to your shoe with the enclosed zip tie and you will be ready to race. No tag = no time, so make sure to pick up your tag and get it on your shoe! Lost or unreturned tags will result in a $30 fee so please do not get a chip if not running.

* Race Day parking: Free parking available in Lower Pavilion parking lot and along right side of street into Nelson Park. After full - look for signs to Upper Pavilion parking (near swimming pool) at park entrance.

* Race Day Street Closures following start of race:
West Bound Lost Bridge Road across bridge
East Bound William street across bridge
Traffic on Route 36 will be stopped by city police for runners
5K course will be closed to thru traffic

* Port-a-potties will be near the start line. Restroom facilities are also available at Nelson Park Pavilion.

* Hydration stops. Water will be available at the 2, 4, 6, and 8 mile marks (approx) on 15K course and the ½ way point of 5K. Both finish lines will also offer water.

* Awards Ceremony: 9:30 am (approx) at the Pavilion
Hall of Fame and High School Donation program awards

* 5k Awards (both female/male):
Top 5 Overall
Top One Masters
Top Three in Age Groups (10 & under, five years through 65+)

* 15k Awards (both female/male):
Top 10 Overall ($500/$300/$200/$100/$50),
$1000 for course records
Top One Masters
Top Three in Age Groups (24 & under, five years through 65+)

Sunday's weather from StormCenter 17.

See you on Sept 20.

Bruce Bennett
Race Director

Look out Decatur. Here we come!

There are 95 Springfield area runners currently signed up for Shoreline!
Total pre-registered-750!

Looks like SRRC will be strongly represented!

Shoreliners:

1. Carpool leaves from Kmart parking lot (on Clear Lake & Dirksen) at 5:40 a.m. on Sunday, September 20. Please post a comment here if you are a runner needing a ride or a driver with room for another runner.

2. Interested in getting together next Saturday night at Olive Garden for All You Can Eat Pasta? If so, post a comment here as well, and I'll see if they'll take reservations for us. We'll plan (if possible) to eat at 5:30 or 6pm.

3. Great job out there today - keep up your running this week (probably four miles on Tuesday and 3 miles EASY on Thursday)

4. Sleep in next Saturday morning! It's been great out on the road with all of you - made me get out of bed :-) and I have met a lot of great people.

Running longer distances with a group is a lot easier than out on our own most of the time!

Have a good week and we'll see ya in Decatur!

Mary

The 4th Annual National Run @ Work Day!

When: Friday, September 18, 2009

Goal: To raise awareness about the importance of daily physical activity for adults.

"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 walking or running into their daily lives. A Run@Work Day event can be hosted by a running club, an individual, or a corporation. Run@Work Day events should be a running or walking event lasting at least thirty-five minutes before work, during lunch, or immediately after work. A Run@Work Day event can be as simple as taking your co-workers out for a lunch time walk or a Run@Work Day event can be an afternoon fun run designed to bring out hundreds of people in a community or a company.

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. If adults can lead by example, if companies can encourage healthy living, then together we can combat the national inactivity and obesity crisis gripping our nation and our children."
-RRCA
Road Runners Club of America

Shoreliner's Last Saturday Run!

Wow - that went by quickly!

Congrats to all Shoreliners, especially for those of you continuing on from Abe's Amble and ran your longest run ever! Hope you've been having fun, meeting new people, and finding that long distance running is not only a challenge, but enjoyable as well.

Saturday's route takes us through Panther Creek Subdivision. Water is marked on the map, and thank you to fellow SRRC members Jeanne Skube for setting out water at one of the stops this week. We cut back to 8 miles (Seems like just a few months ago 3 miles sounded like a long way for some of you, huh! I certainly still remember...) You should be proud of yourself for sticking with it! Look how far you've come! You can celebrate next Saturday by sleeping in, but for THIS week, here's our route:

http://www.usatf.org/routes/view.asp?rID=322578

Race Day: Sunday, September 20th 7:30 a.m.

Interested in Carpooling to the Race? We are leaving K-Mart parking lot (Clear Lake & Dirksen Pkwy) at 5:40 a.m. SHARP. It's a 45 minute drive to Decatur, so we should have plenty of time to pick up our race packets, stretch, hit the porta potties, etc., and get ready to RUN! Please post a message if you plan on carpooling so we can get a list of who is going and who is driving, etc. There's lots of food afterward so we'll plan on enjoying the post-race party!

Suggestion: Bring a change of clothes and flip flops (no stinkin' up the cars on the way home LOL!)

After the race - get ready for the Frostbite Festival training group (AKA the Frost Toes see their training blog at frost-toes.blogspot.com) by running the Heroes Run for Hope 5 Mile Race in Chatham on October 3rd. http://www.sprrc.net/Heroes/Heroes_Home.html.

Mary Rogers

Picnic Time!

Katie McAfee will be hosting an SRRC picnic on Saturday, September 26 at Lake Park Shelter 6, starting around 4:00 pm. It is a potluck, s0 please bring a dish to share and your own drink. Katie will be providing the meat (hot dogs/bratwurst) so please RSVP by emailing her at kmtice@hotmail.com. Katie's little sister and her husband raise no-hormone, no anti-biotic pork and beef, and she will be getting the meat from them.

All SRRC members (and spouses, children, dates, etc...) are welcome to attend the picnic!

The Lake Park is near the zoo and the Beach house: www.cwlp.com/lake_springfield/lake_map/parks_map.htm

In Agreement!

"Your training partners are key to your success, and friendships based on your runs together are strong."
-Bill Rodgers

Shoreline Update:

This is just a reminder that Monday - September 7 is our cut-off for pre-registration. By signing up for Shoreline, you will guarantee your shirt and avoid the $5 price increase.

Don't miss the Tot Trot this year! Upgrades to the "best tot trot in the state" include CUSTOM MEDALS for all of our young participants to help celebrate our 20th year. In addition, we will have 2 BOUNCE HOUSES set up for the kids to enjoy while they wait for the start of the races (50 yard run for 5 years and under and the 200 yard dash for ages 6-10). Face painters will also be back again to make Shoreline an event for everyone. Shirts only offered in the 5K/15K races but the tots will receive a fantastic gift pack.

See you on Sept 20.

Bruce Bennett
Race Director

*Almost 500 runners are already registered. Are you?

From the Shoreline Director:

The Shoreline Classic is less then three weeks away and everything is coming together nicely.

One of the main draws to our race is the Long-Sleeve Dri-fit shirt, and this year's color is dark navy. Shirt sizing is "true to size". We currently have close to 375 signed up and guarantee shirts to the first 600. However, IF WE EXCEED 600 BY THE SEPTEMBER 7 CUT-OFF - WE WILL ORDER MORE SHIRTS TO INSURE ALL PRE-REGISTRANTS RECEIVE A SHIRT AND THE CORRECT SIZE.

So if you make the effort to sign up by September 7 - we will make the effort that you can sport this tail-kicking garment when you are pounding the pavement.

See you on Sept 20.

Bruce Bennett
Race Director

Attention Shoreliners!

This Saturday marks NINE miles for the Shoreliners! For some of you, this is again the longest distance you will have run - how exciting!

Be sure to prepare for Saturday morning's run - for many of you, this information isn't news to you - but if this is the first time you've run more than an hour or so at a time, here's a few guidelines:

1. Try to eat a light dinner Friday night - nothing heavy or spicy or hard to digest. My Fridays are called DRY FRIDAYS which means I make it a rule to pass on an alcoholic beverages the night before a long run.
2. Drink plenty of fluids on Friday.
3. Get up a little early Saturday morning, try a light - easy to digest breakfast no later than an hour before we run. Waffles, 1/2 a banana, toast with a little peanut butter are all good options. Some people are coffee drinkers (to get things going or just for a wake up call!), again - the earlier the better in this regards. And of course, water and/or Gatorade will help start you out hydrated for your run.
4. Dress for 15 degrees warmer than it actually is. If you are a little chilly at the start of the run, that's okay!
5. Body glide - need I say more? (I'm still healing up from a little irritation from last week!)
6. Energy gels - some people use an energy gel after about 45 minutes into a long run. You can do the research online - they help - but it's recommended that you practice using them in a long run so you'll know if it works well on your stomach, etc.. You can buy them at the Springfield Running Center, Dicks, Bike Tek, online.... If nothing else, be sure to take water/Gatorade during the run. They typically cost about $1.00 and have about 100 calories of carbohydrates.
7. Oh, and during the run Saturday? Enjoy it. Go a little slower, relax, enjoy the scenery and being with your running partners. Work hard going up the hill and enjoy the downhill. Talk walk breaks if you need them. Cheer each other on! Stay for breakfast afterwards. The rewards of going long are very cool!

Have you signed up for the race? The shirts are long sleeve dry-release and make a great fall running shirt. For $24 bucks, you can't beat the price of this race.

Here's the link to the route. It's fairly simple, and water / Gatorade will be at mile 3 & 6.http://www.usatf...org/routes/view.asp?rID=320314

Just Run!
Mary Rogers

Abe's Proclamation:

"If you're starting out or trying to get to the next level, surround yourself with people who keep you motivated and energized - people who inspire you to achieve your best every day. When you do this, you can't lose."
-Anthony Famiglietti, two-time Olympian in the steeplechase and two-time national 5-K champion