June 1 Run

Welcome to Abe's Army! We're looking forward to our first run tomorrow night! The upside is that we have a fantastic enrollment in Abe's Army! The downside is that parking and space to get organized will be tight tomorrow. So here's some last minute changes to help us get organized and make sure everyone can have the best experience on the first night! Due to our record breaking turnout we're asking walkers, race walkers, and their leaders to report to the Fairgrounds instead of Lincoln Park just for the first week. Please use the main entrance to the Fairgrounds and drive past the Grandstand to park in Lot 21 north of the Grandstand. Meet at the Commodities Pavilion across from the Grandstand. This is the same place Corporals and their leaders will meet tomorrow night. Following tomorrow night's run we'll be able to place people in pace groups and have some of these groups move to the Fairgrounds for the following weeks. That will more evenly divide up the Army and make sure everyone has better parking and running/walking space! Tomorrow night, there will be leaders at the entrances to the park to help everyone find the right location for the start. We appreciate your help to make the first week a little easier for everyone to have a great start!

What happens tomorrow?

Recap for group placement at Lincoln Park:

The first night, the privates will run, run/walk, or walk two small loops in Lincoln park. Each loop is approximately 8/10 of a mile (1.6 miles total). The first loop is to get you warmed up so don't go out to fast (save some for the next loop). After the first loop, we get to do it again. When you finish the second loop, you must enter the finish line shoot and receive a numbered, color coded, Popsicle stick. Stay in line in the shoot so that you are assigned into the correct group. Once you receive your Popsicle stick, look for the sergeant/ leader that is holding a sign that has your correct number/color. There will be 16 privates per group with 3 leaders.Anyone that does not enter the finish line shoot or can not complete the second loop will be entered into the last/slowest assigned group.

If you want to run with your friends/family, You MUST enter the finish line TOGETHER. This means that the faster runner/walker must stay with the slower runner/walker.

The corporals will meet and run at the fairgrounds for group placement.

Walkers and race walkers-you will be meeting at the Fairgrounds tomorrow night! This is a change from previous plans. See above posting.

If you are signed up to only WALK or are joining the RACE WALKING team, you will not participate in the group placement run. Once you get to the fairgrounds, look for the leaders who are holding the "Walkers" and "Race Walker" signs. You will meet with them and they will have a separate game plan for you that evening.

Packets will be available for pick-up from 5:00-5:45 pm at both Lincoln Park and at the Fairgrounds for those who missed orientation.

Privates will be meeting in Lincoln Park at the picnic shelter near the playground.

*Lincoln Park Privates~I strongly encourage everyone to arrive early as parking is limited. You will probably need to park some distance away so do allow for extra time.

Corporals will be meeting at the Commodities pavilion/Fairgrounds. Please park in Lot 21.

Remember to attach your road identification tag to your shoe! This removable id tag acts not only as your "ticket/entrance" into Abe's Army but should you require medical assistance, this identification will be valuable. It is essential to always carry some form of identification when running. Also, if you carry your keys on the run be sure to secure them in a pocket, tie them to your shoes, etc.

What happens if it rains?
If it is raining (but NOT lightening), we will run. If the weather is rainy and cool, a visor or hat and light rain jacket may keep you comfortable. Be sure to keep a towel, extra socks, etc. in your car for after Abe's Army.

Facebook Sites~

Even though Abe's Army does not have a facebook page, there are other SRRC facebook groups that you can join...

SRRC facebook page:
http://www.facebook.com/home.php?ref=home#/group.php?gid=38421389622

You can find up-to-date socials on the SRRC facebook social page:
http://www.facebook.com/group.php?gid=80468841867

Road Runners Club of America:
http://www.facebook.com/home.php?ref=home#/group.php?gid=39259281145

Gear Gals which is put together by the Editors of FootTrails. FootTrails is the monthly newsletter for the Springfield Road Runners Club.
http://www.facebook.com/home.php?ref=home#/group.php?gid=66678339085

Wow! What a great turnout last night. Looks like we are going to have a fabulous 2009 Army!

Please be sure and post any questions or comments. Any feedback regarding the orientation would be greatly appreciated.

A recap of what to expect on Monday will be posted soon...

The Recruits!

Your Leaders~

Words of Wisdom

Words of Wisdom for the New Runner

Congratulations on committing to a sport of frustration and complete self-gratification! Your team leaders have collected valuable pieces of information throughout the years from personal experience, advice handed down from fellow runners, and lots of reading.

These tips have been proven over and over again. Try to incorporate a few of these tips into your training.

As we progress through our weeks of training, we will share information and experiences. This handout was prepared with the idea of removing the anxiety from your first day of training. Sit back, relax, and don’t worry because we have it covered for you! You did the hardest part by signing up and making the commitment to run!

Quote from the ‘Penguin’ - (John Bingham):

The miracle isn’t that I finished, the miracle is that I had the courage to start!

General

1. We are a running/walking group. Our goal is to stay together, share ideas, build relationships, and encourage your fellow running partners.


2. Keep It Simple. Don’t try to be an Olympic athlete your first time on the road. You are here to learn proper techniques and to have fun!


3. Allow yourself time to wrap your mind and body around this physical activity and allow yourself to adjust. With practice you will accomplish your goal of running 6.2 miles at the end of the program.


4. You joined a group to meet new people and hopefully to continue this activity. Music is a nice tool to use when running alone but interferes when running with a group. It is difficult to hear advice and it decreases the opportunities to become acquainted with your fellow running partners.


5. Practice, Practice, Practice. An outline is provided to all runners to accomplish the goal of running 6.2 miles at the end of 13 weeks. This is accomplished through weekly practice. Do the short and long runs (on your own or with a buddy) and come prepared to tackle the group runs. The more prepared you are during the week, the more enjoyable the group runs will be.

Hydration and Eating

There are many opinions on how to hydrate, when to hydrate, and how much. The truth is that it varies with each individual, but here are some tested methods that we want to pass along:

1. Drink during the course of the day and DO NOT leave hydration until an hour before the run. You will know if you are totally hydrated when your urine is pale in color and not yellow.

Hydrating your body will allow the body to perform well in heat.

Hydrating your body allows the muscles to work and minimizes cramping.

2. Eat healthy. The food that is placed in your body will provide fuel during your run(s). Protein is as important to your body as carbohydrates are. A well-balanced eating plan of fruits, vegetables, protein and carbohydrates will be one of your strongest tools.


3. Eat 20 minutes to 1 hour after a run. This does not have to be a nine course meal, but it can be something as simple as a banana. This simple eating after a run assists your body in its muscle recovery.

Purchase

The Abe’s Army coordinators will discuss clothing and shoes. We would like to ask each member of our team to add one special item to their shopping list; “Sports Glide.” Sports Glide may be purchased at any sporting store such as Dick’s Sporting or the Running Center. It comes in a container that looks like deodorant and is used in a similar way. It helps prevent blisters and chafing.

Suggestions By: Abe’s Army 2009

Lisa Mattingly, Diana Nevitt, and Cindy Saxby

Quote of the Day~

"If you want to become the best runner you can be, start now. Don't spend the rest of your life wondering if you can do it."
~Priscilla Welch, masters marathoner

Orientation and packet pick up this Thursday, May 28th for leaders and recruits!

Leader orientation will be held first from 5:30-6:15 pm.
Leaders, it would be great if you could also stay and attend the recruit orientation!

Recruit orientation will follow at 6:30 pm.

Included in your packets will be your Abe's Army T-shirt, your smart ID tag, your running log, and lots of running information. Come and meet some of the leaders and get your questions answered. Topics included in this orientation will be on running safety, running etiquette, communication, how the Army works, and much more.

The orientation will be held in the Dove Conference Center which is located in the Prairie Heart Institute (which is connected to St. John's Hospital), 619 E. Mason Street. Parking is available across the street in the St. John's Hospital/Prairie Heart Institute/Mason Street parking ramp and on nearby streets.

Leader Assignments~

For ant Sergeants that did not receive this email from Karen Flather.

Please click on link to view sergeant assignments.
http://spreadsheets.google.com/ccc?key=rENrwnkKbhnpmpCapKuS6Aw&hl=en

Regarding headphones~

Each participant has paid a fee for Abe's Army - a 12 week training program design to help you reach the finish line of your first 10K or improve upon their running skills in a a fun and encouraging environment. While many runners, include myself, love to use an mp3 player on the run, please realize that this is a training environment and the runs scheduled for Monday evenings are designed to learn from one another - something that is difficult to do with headphones. Music is a powerful motivator in running - I have songs that increase my tempo, slow me down, or just plain distract me - depending on conditions. Studies point to the effectiveness of music as a tool for running.

However, the Abe's Army policy regarding the use of headphones is necessary for all participants to get the most out of their training - and to allow the volunteers to lead in the safest and most effective way possible. Thank you for your cooperation and understanding. Let the power of the group guide your Monday evening Abe's Army training runs.

Mary Rogers

Looking for..

leaders!

We are still in need of a few more leaders for the all walking groups. If you would like to change to an all walk group please let us know or if you know someone who would like to sign up to lead an all walk group.

It's also not to late to sign up as a run leader. All you need to do is fill out the paper application and mail it to Mary Rogers before orientation. You will also need to email your information to Karen Flather at karenprice1@comcast.net

Thanks for volunteering as we would not be successful without your help!

Welcome to the 2009 Abe's Army~

We are very excited to get the 2009 Abe's Army underway in just a few short weeks! Always remember to check the blog frequently as this is the place to look for information and to have any questions answered.

~Abe's Army membership has reached a record level of 525 registrants! (Our maximum number has always been 400)! This will be quite a group! Over 85 dedicated leaders will be there to share this wonderful accomplishment with you.

~SRRC memberships tops 1,300 this year - WOW! That really says a lot about the commitment of the Springfield community to the sport of running and to the social and health aspects of belonging to such a wonderful group!

~If you are at the opening day of the Farmer's Market tomorrow (May 16th) look for the Springfield Road Runners Club/Springfield Bike Club/ St. John's AthletiCare booth from 8-10am. Come and meet Barb Bonansinga, the Club's President and let us welcome you.

We are excited for another great year in the ARMY - remember, to stay tuned for updated information on the Abe's Army blog.

Got Bike?

On Friday, May 15th, curb the car and hop on your bike!

For more information, visit: http://www.co.sangamon.il.us/Departments/RegionalPlanning/planning.asp

The Planning Commission has teamed up with several organizations and has issued a challenge to employers in Sangamon County to encourage employees to leave their cars at home on Bike to Work Day, May 15, 2009 and instead bike, walk, run, or take the bus to work. The commute time is a great opportunity to get exercise, save some money, and reduce negative impacts on the environment.

Bikers can stop by Grab-A-Java (1702 S. 6th St. or 3115 Hedley Rd.) to cool down at one of their water stations and pick up a coupon for a free cup of coffee. Cafe Moxo (411 E. Adams) will also be offering a free cookie to anyone biking to work who brings their helmet into the restaurant with them.

The above website lists a great review on how to plan your route, how to dress, biking etiquette, biking safety, biking rules of the road, and much more.