Congratulations to all of our recruits who stuck out one of the hottest summers on record and finished a tough 10K. Hopefully you had some fun along the way.
We hope you will keep on running. Fall and winter are great running weather. Some of the best races are in the fall. There are informal groups running in Washington Park at 5:30 on Tuesday and Thursday evenings throughout the year, and Saturday morning you can start from Panera West. Check with your leader about other options for continuing running.
Don't forget the Frost Toes Training Program, which gears up its inaugural run on Saturday, September 29 at Panera West. The first run is 5 miles, perfect for graduates of Abe's Army.
Tuesday, August 28, 2007
Tuesday, August 21, 2007
Cookout Tonight!!!
Come join us at the Abe's Army Cookout in Lincoln Park tonight at 5:45. Rain or shine! Bring your favorite refreshment and share your race story!
Sunday, August 19, 2007
Wednesday, August 15, 2007
FAQs about Abe's Amble
Important: Chips will NOT be included in the packets, but will be distributed Sunday morning before the race. You can pick up your packet Saturday, but you will still have to get your chip on Sunday morning. Volunteers will be on hand at the Bud Tent starting at 6:00 a.m. to pass out chips. My sincere apologies for any confusion, and a big Thank You to Lori for catching this and asking the question.
Registration
Registration does not close. Online at http://www.getmeregistered.com/ (closes at midnight Friday the 17th). You can also download a registration form on http://www.srrc.net/, print it, and mail it in. Another option is to register at Athleticare, 3631 S. 6th Street, Springfield next to FitClub South on Saturday August 18th from noon-5pm. Finally, you can still register the morning of the race in the Bud Tent from 6:30am – 7am though I would not recommend this option as you will probably not get a t-shirt.
Start Times
Walkers will begin at 7am. 10K racers will begin at 7:30am. 2K racers will begin at 7:35am. I always recommend arriving 1 hour before your event. Parking can be an issue with this race becoming so large. You should also allow time to pick up your timing chip and place that properly on your shoe.
10K and 2K
A link to the racecourse is as follows: http://www.usatf.org/routes/view.asp?rID=8151.
The race begins and ends in front of the State Fairgrounds Grandstand.
Walkers
Walkers will start at 7am this year in order to enhance their opportunity to share in the post race festivities and refreshments. Please arrive at the fairgrounds by 6:30am. Walkers should stay on the right hand side of the road during the race and not walk more than two abreast in order to allow runners to pass.
Parking
Gates 8, 9, and 11 will be open for parking. Please say that you are running Abe’s Amble. The gate keepers are also paying attention to the ARCA racers so please specify Abe’s Amble to help eliminate confusion.
Timing Chip
There will be a chip start and finish for all participants starting the race at the proper times. These chips will be removed by volunteers at the finish line. If you leave with your chip still on your shoe, you will be charged a fee.
T-shirts
T-shirts are guaranteed for the first 1,000 packet pickups!! That means you should plan to stop by Athleticare at 3631 S. 6th Street, Springfield on Saturday between noon and 5pm or arrange for someone to pick it up for you.
Packet Pickup
Packet pickup will be at Athleticare, 3631 S. 6th Street, Springfield on Saturday the 18th between noon and 5pm. T-shirts are guaranteed for the first 1,000 packet pickups so I recommend that you make arrangements to pick up your packet Saturday. You may also pick up your packet race morning, 19th, starting at 6am in the Bud Tent next to the State Fairgrounds Grandstand.
Volunteers
Please call Ronda Schappaugh at 217-280-1361 or Jan Wilson at 217-414-8858 if you would like to volunteer. We are in need of finish line workers, water stop, timers, and registration workers.
Registration
Registration does not close. Online at http://www.getmeregistered.com/ (closes at midnight Friday the 17th). You can also download a registration form on http://www.srrc.net/, print it, and mail it in. Another option is to register at Athleticare, 3631 S. 6th Street, Springfield next to FitClub South on Saturday August 18th from noon-5pm. Finally, you can still register the morning of the race in the Bud Tent from 6:30am – 7am though I would not recommend this option as you will probably not get a t-shirt.
Start Times
Walkers will begin at 7am. 10K racers will begin at 7:30am. 2K racers will begin at 7:35am. I always recommend arriving 1 hour before your event. Parking can be an issue with this race becoming so large. You should also allow time to pick up your timing chip and place that properly on your shoe.
10K and 2K
A link to the racecourse is as follows: http://www.usatf.org/routes/view.asp?rID=8151.
The race begins and ends in front of the State Fairgrounds Grandstand.
Walkers
Walkers will start at 7am this year in order to enhance their opportunity to share in the post race festivities and refreshments. Please arrive at the fairgrounds by 6:30am. Walkers should stay on the right hand side of the road during the race and not walk more than two abreast in order to allow runners to pass.
Parking
Gates 8, 9, and 11 will be open for parking. Please say that you are running Abe’s Amble. The gate keepers are also paying attention to the ARCA racers so please specify Abe’s Amble to help eliminate confusion.
Timing Chip
There will be a chip start and finish for all participants starting the race at the proper times. These chips will be removed by volunteers at the finish line. If you leave with your chip still on your shoe, you will be charged a fee.
T-shirts
T-shirts are guaranteed for the first 1,000 packet pickups!! That means you should plan to stop by Athleticare at 3631 S. 6th Street, Springfield on Saturday between noon and 5pm or arrange for someone to pick it up for you.
Packet Pickup
Packet pickup will be at Athleticare, 3631 S. 6th Street, Springfield on Saturday the 18th between noon and 5pm. T-shirts are guaranteed for the first 1,000 packet pickups so I recommend that you make arrangements to pick up your packet Saturday. You may also pick up your packet race morning, 19th, starting at 6am in the Bud Tent next to the State Fairgrounds Grandstand.
Volunteers
Please call Ronda Schappaugh at 217-280-1361 or Jan Wilson at 217-414-8858 if you would like to volunteer. We are in need of finish line workers, water stop, timers, and registration workers.
Sunday, August 12, 2007
Some Tips for Race Day
This post has been edited to reflect the announcement about chips.
Following are some common questions about the race experience. 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 18, from noon to 5.
What's in the Packet? Your race packet will contain your race shirt, your number bib, and assortment of goodies donated by sponsors.
What do I do with the bib? You can either safety pin the number bib to the front of your shirt or shorts, or if you have a race belt, you can use that to secure the bib. 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? In your packet, there will be a small plastic microchip thing-a-mabob. 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!).
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. 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 (like me) should move toward the rear. This keeps you from getting trampled, which is not a good thing.
Do I need to carry water? No, there will be tables at various points along the course with volunteers who will hand you water.
Following are some common questions about the race experience. 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 18, from noon to 5.
What's in the Packet? Your race packet will contain your race shirt, your number bib, and assortment of goodies donated by sponsors.
What do I do with the bib? You can either safety pin the number bib to the front of your shirt or shorts, or if you have a race belt, you can use that to secure the bib. 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? In your packet, there will be a small plastic microchip thing-a-mabob. 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!).
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. 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 (like me) should move toward the rear. This keeps you from getting trampled, which is not a good thing.
Do I need to carry water? No, there will be tables at various points along the course with volunteers who will hand you water.
Wednesday, August 08, 2007
Announcements - Week of August 12
Abe's Amble is Sunday the 19th!!! Can you believe this is the last week of Abe's Army before the race? Where did the summer go?
Meet at Lincoln Park again this week.
Questions about the race? Check out the FAQs in the "Links" section (right column of this blog). Mary Rogers has put together a great article with commonly asked questions. Of course, if you don't find what you are looking for, post a question here or ask your group leader.
Remember the picnic on the 21st, 5:45 at Lincoln Park. Come and relax a little, talk about your race experience and just be glad that WE DON'T HAVE TO RUN IN THE HEAT!!!!
We need volunteers for the Amble: Packet pick-up, race day registration, chip removal, traffic control and water stops. Contact Jan Wilson at 414-8858, 787-5050 or twolazybums@sbcglobal.net.
What's next? You've trained hard all summer and worked your way up to running 6 or more miles at a time. Consider one of the upcoming fall races. Check Foot Trails newsletter for dates.
Want to train with a group? Join up with the Frost Toes, a new training group headed up by Barry House. The Frost Toes gears up in September.http://frost-toes.blogspot.com/
Meet at Lincoln Park again this week.
Questions about the race? Check out the FAQs in the "Links" section (right column of this blog). Mary Rogers has put together a great article with commonly asked questions. Of course, if you don't find what you are looking for, post a question here or ask your group leader.
Remember the picnic on the 21st, 5:45 at Lincoln Park. Come and relax a little, talk about your race experience and just be glad that WE DON'T HAVE TO RUN IN THE HEAT!!!!
We need volunteers for the Amble: Packet pick-up, race day registration, chip removal, traffic control and water stops. Contact Jan Wilson at 414-8858, 787-5050 or twolazybums@sbcglobal.net.
What's next? You've trained hard all summer and worked your way up to running 6 or more miles at a time. Consider one of the upcoming fall races. Check Foot Trails newsletter for dates.
Want to train with a group? Join up with the Frost Toes, a new training group headed up by Barry House. The Frost Toes gears up in September.http://frost-toes.blogspot.com/
Wednesday, August 01, 2007
Announcements - Week of August 5
Etiquette in the Cemetery - We have received a politely worded complaint about runners in the cemetery not yielding the right of way to motorists, running 3 or 4 abreast and taking up more than one lane. Please remember to run single file on the left side (against traffic). In the area near Lincoln's Tomb, keep the noise level down. Many of the visitors are from out of town and don't know about Abe's Army. Let's leave them with a positive impression.
Safety on the Road - If a car is approaching, call out "Car Back" or "Car Front" and get out of the way. Move to the side of the road and run single file until the car has passed. This is especially important when we have groups of runners going both directions.
Use of the Fairgrounds
Tuesday, August 7 - We meet at Lincoln Park, not the Fairgrounds.
Saturday, August 4 - This will be the last opportunity to run the Abe's Amble course in its entirety due to the State Fair.
Membership in Springfield Road Runners Club - All memberships expire on December 31st, regardless of when the member joined the club. You will have the opportunity to renew your membership at that time.
Parade Run - Consider running this fun, fast race! Applications are available for download on www.srrc.net.
Saturday Social - Floyd's Thirst Parlor, 6-9 p.m., Saturday August 4. Slip into the back room for some refreshments, pizza and fellowship.
Safety on the Road - If a car is approaching, call out "Car Back" or "Car Front" and get out of the way. Move to the side of the road and run single file until the car has passed. This is especially important when we have groups of runners going both directions.
Use of the Fairgrounds
Tuesday, August 7 - We meet at Lincoln Park, not the Fairgrounds.
Saturday, August 4 - This will be the last opportunity to run the Abe's Amble course in its entirety due to the State Fair.
Membership in Springfield Road Runners Club - All memberships expire on December 31st, regardless of when the member joined the club. You will have the opportunity to renew your membership at that time.
Parade Run - Consider running this fun, fast race! Applications are available for download on www.srrc.net.
Saturday Social - Floyd's Thirst Parlor, 6-9 p.m., Saturday August 4. Slip into the back room for some refreshments, pizza and fellowship.
Wednesday, July 25, 2007
Announcements - Week of July 29
Pepper Spray: The Running Center carries a small pepper spray canister for $10. Please be careful out there!!!
Run the Abe's Amble Route - Next week, July 31, we'll do a practice run of the entire Abe's Amble Course! Start from the Fairgrounds. We'll have the big clock set up so you can get an idea what your time will be on race day.
Thursday Evening Runs - Meet at Washington Park at 5:15 near shelter by the tennis courts for a group run with fellow Abe's Army runners. This is a less structured group, but you should be able to find someone running your pace.
Group running this Saturday morning from Lincoln Park at the shelter by the Nelson Center parking lot - 7:00 A.M.
Next Week - We are back at the Fairgrounds.
August 21, Abe's Army picnic - no charge.
Run the Abe's Amble Route - Next week, July 31, we'll do a practice run of the entire Abe's Amble Course! Start from the Fairgrounds. We'll have the big clock set up so you can get an idea what your time will be on race day.
Thursday Evening Runs - Meet at Washington Park at 5:15 near shelter by the tennis courts for a group run with fellow Abe's Army runners. This is a less structured group, but you should be able to find someone running your pace.
Group running this Saturday morning from Lincoln Park at the shelter by the Nelson Center parking lot - 7:00 A.M.
Next Week - We are back at the Fairgrounds.
August 21, Abe's Army picnic - no charge.
Thursday, July 19, 2007
Announcements - Week of July 22
Tuesday, July 24 - Meet at Lincoln Park again.
Raise Funds for Run Red. Next week, Peter Toesch will talk about "Run Red", a fund raiser for the American Red Cross. Runners who are running in Abe's Amble can join "Run Red". For trying to collect $10 from ten people, you receive a nice dri-release shirt and become eligible for other prizes. It's a chance to help an organization that gives so much to our community while running and having a good time. Let's show our support!
Protocol in Oak Ridge Cemetery. For practice runs always take road to left when entering the cemetery. There's a flag lowering ceremony at the tomb each week and we don't want to disturb the atmosphere of the ceremony.
Jan needs to see:
Brenda Schultz
Erika Blauvelt
John Baranzelli
Greg Coady
Jennifer Egizii
Linda McGlasson
David and Lori O'Connor
Laura Rendeczky
Jessica Rose
Amanda Vinicky
Kelly White
Membership cards will be at park along with enlarged maps of the course.
Tuesday, July 17, 2007
Wednesday, July 11, 2007
Announcements for Week of July 8
Meet at Lincoln Park on July 17. Due to the National High School Rodeo, the fairgrounds will not be available for Abe's Army. We will meet at Lincoln Park at the pavilion near the Nelson Center.
Wednesday, July 04, 2007
Announcements for Week of July 1
Practice Race Next Tuesday Night! Tuesday, July 10 will be a practice 5K (3.1 miles) race at the Fairgrounds. Experience the thrill of running with a big group and coming through the chutes at finish. There will be a clock so that you know what your time was (don't worry about being fast, it's all for fun!!!) Please note that this is different from the schedule. If you would like to get more mileage, you can always run a lap or two after the race.
Get On Your Bike and Ride! Cycling is ideal cross training for runners and it's just plain fun. Bring your bike to Panera West on Monday or Thursday evenings at 5:30 and cruise the Wabash and Interurban Trails. You don't need a fancy bike or a lot of spandex, all are welcome! Remember to wear your helmet and keep to the right on the trail.
Practice the Abe's Amble Course. On Saturday a.m. at 6:30 or 7:00 a.m. there are informal groups running the actual course. Run as much or as little as you like!
Membership Cards. See Jan Wilson if you have not received your SRRC membership card yet.
Leaders. Please be sure to have one leader running behind your group so that no one is left behind.
Women's Distance Festival and Sizzling Mile Race Apps. Check the box and get signed up for these fun races!
Get On Your Bike and Ride! Cycling is ideal cross training for runners and it's just plain fun. Bring your bike to Panera West on Monday or Thursday evenings at 5:30 and cruise the Wabash and Interurban Trails. You don't need a fancy bike or a lot of spandex, all are welcome! Remember to wear your helmet and keep to the right on the trail.
Practice the Abe's Amble Course. On Saturday a.m. at 6:30 or 7:00 a.m. there are informal groups running the actual course. Run as much or as little as you like!
Membership Cards. See Jan Wilson if you have not received your SRRC membership card yet.
Leaders. Please be sure to have one leader running behind your group so that no one is left behind.
Women's Distance Festival and Sizzling Mile Race Apps. Check the box and get signed up for these fun races!
Wednesday, June 27, 2007
Dean Karnazes up for an ESPY
Some of you reading this blog may actually know who Dean Karnazes is. For those of you who don't, he's a well known "ultra-marathoner." An ultramarathon is any race of greater distance than the standard 26.2 miles of a marathon. He's racked up all kinds of crazy accomplishments over the last 10 years or so. Things like winning the Western States 100 mile run, winning the Badwater Ultra (135 miles), running a marathon through the snow to the actual South Pole, running day and night for 350 miles with only short rest breaks, etc. You can get some more information from his site, and he's got a book he's written that is a really good read. I think Mary Rogers may have written a review of it in FootTrails.
Anyway, he has been nominated for an ESPY (Excellence in Sports Performance Yearly) award in the category of Best Outdoor Athlete. On the site they mention his recent 50 marathons in 50 states in 50 days challenge. You can vote for him from the ESPN site here.
Regardless of how you feel about him, perhaps you could find it in you to support a fellow runner, if only so he doesn't lose to a bass fisherman or musher. To vote, go to that site and choose to see all categories. Over on the right is a slim scroll bar you can use to get to the Outdoor athlete category.
Hope your training is going well and see you next week.
Anyway, he has been nominated for an ESPY (Excellence in Sports Performance Yearly) award in the category of Best Outdoor Athlete. On the site they mention his recent 50 marathons in 50 states in 50 days challenge. You can vote for him from the ESPN site here.
Regardless of how you feel about him, perhaps you could find it in you to support a fellow runner, if only so he doesn't lose to a bass fisherman or musher. To vote, go to that site and choose to see all categories. Over on the right is a slim scroll bar you can use to get to the Outdoor athlete category.
Hope your training is going well and see you next week.
Announcements
Update on Tuesday Night's Emergency - Sadly, one of our runners suffered ill effects from the heat on Tuesday evening and was taken to the hospital. Jan Wilson reports that she visited with the lady that evening, and she is recuperating. At this time, it does appear that she was suffering from heat exhaustion.
Parking - Please remember to park in Lot 21 at the Fairgrounds!
Leaders' Shirts - The shirts are in! Check with Jan to pick your shirt up.
Log Books - There are additional log books for anyone who needs one.
Rain Policy - Abe's Army will meet if it is raining (sounds crazy, but it's really very refreshing!). Wear a hat or visor to keep the rain out of your eyes and have fun splashing through the puddles. However, we will not run if there is lightning.
Racing Opportunities - Try out a race before the big race in August! The Women's Distance Festival is a fun 2-mile race held at Washington Park on Saturday, July 14. The Sizzling Mile is a one mile race on Wednesday, July 25. Applications are in the newsletter Foot Trails, or you can pick an app up on Tuesday night.
Safety on the Road - Please remember to stay on the left side of the road and run against traffic. This is especially important as we venture out onto Third Street.
Parking - Please remember to park in Lot 21 at the Fairgrounds!
Leaders' Shirts - The shirts are in! Check with Jan to pick your shirt up.
Log Books - There are additional log books for anyone who needs one.
Rain Policy - Abe's Army will meet if it is raining (sounds crazy, but it's really very refreshing!). Wear a hat or visor to keep the rain out of your eyes and have fun splashing through the puddles. However, we will not run if there is lightning.
Racing Opportunities - Try out a race before the big race in August! The Women's Distance Festival is a fun 2-mile race held at Washington Park on Saturday, July 14. The Sizzling Mile is a one mile race on Wednesday, July 25. Applications are in the newsletter Foot Trails, or you can pick an app up on Tuesday night.
Safety on the Road - Please remember to stay on the left side of the road and run against traffic. This is especially important as we venture out onto Third Street.
Tuesday, June 19, 2007
Announcements
Applications
If you have not turned in a completed application, please do so asap. We need the info contained in the application to get you entered in the race.
Walkers
Walkers are meeting in Lincoln Park from now on.
Changing Groups
Need to speed up, slow down? If the group you're in is not the right fit for you, remember to ask about switching to a different group.
Women's Distance Festival - July 14
Consider entering this fun-filled 2 mile race. It's held in Washington Park and is a great first time race. Applications are in the newsletter, on the SRRC.net website, or pick one up from the "box" at Abe's Army each week.
Safety First
When you're out running, please stay to the left side of the road and run against traffic. If a car is coming through, call out "car back" and move out of the way quickly.
Other Announcements and Handouts
Check the box each week (on the bench where Jan gives the announcements). Jan has a variety of handouts, pamphlets and information sheets that may be of interest to you.
If you have not turned in a completed application, please do so asap. We need the info contained in the application to get you entered in the race.
Walkers
Walkers are meeting in Lincoln Park from now on.
Changing Groups
Need to speed up, slow down? If the group you're in is not the right fit for you, remember to ask about switching to a different group.
Women's Distance Festival - July 14
Consider entering this fun-filled 2 mile race. It's held in Washington Park and is a great first time race. Applications are in the newsletter, on the SRRC.net website, or pick one up from the "box" at Abe's Army each week.
Safety First
When you're out running, please stay to the left side of the road and run against traffic. If a car is coming through, call out "car back" and move out of the way quickly.
Other Announcements and Handouts
Check the box each week (on the bench where Jan gives the announcements). Jan has a variety of handouts, pamphlets and information sheets that may be of interest to you.
Sunday, June 10, 2007
Heading Into Week Three
So how does it feel so far? You should all feel empowered that you are doing something so great for yourselves! It doesn’t matter what your speed is; it matters that you’re out there working to get more fit and enjoying the path to success!
This week we’ll work to get everyone to a pace that will work for training. The STARTERS will be doing a timed run to find a pace for a 1-1/2 mile to 2 mile run and will get organized into groups with leaders. The goal is to run YOUR PACE—even if this means doing a walk/run. We’ll organize at the Grandstand and have timers on the course and a stopping point. At the stopping point we’ll get organized into groups and then do a short cool down. We’ll explain all this before the evening run starts.
Anyone who wishes to run with the STARTERS to check your pace or look to get assigned in a different pace group is welcome to do so. Usually we’ve started the first night with a timed run, but this year we decided to give recruits some time to build conditioning and get used to pacing themselves before doing the timed run. The decision to stay with your assigned group or try the timed run is entirely yours. If you think you need a faster or slower group, don’t be shy in telling your current platoon leaders that you want to try a different pace!
The closer you are to a pace you find manageable but edgy (my word for challenging!) the more likely you will be able to complete the run. It also is immensely helpful to have others your same pace and leaders to help you through the run. Remember, that over the 12 weeks, your speed may change a lot so you might find it difficult to find the exact group to pace with—but don’t give up! There’s lots of runners out there trying to find a group and we have over 125 leaders to help you! If you are having second doubts and wonder if you can do this, please send me an email and give us a chance to help you! I’m confident we can fit you in a group that meets your needs!
Linda (jones.linda@mhsil.com)
This week we’ll work to get everyone to a pace that will work for training. The STARTERS will be doing a timed run to find a pace for a 1-1/2 mile to 2 mile run and will get organized into groups with leaders. The goal is to run YOUR PACE—even if this means doing a walk/run. We’ll organize at the Grandstand and have timers on the course and a stopping point. At the stopping point we’ll get organized into groups and then do a short cool down. We’ll explain all this before the evening run starts.
Anyone who wishes to run with the STARTERS to check your pace or look to get assigned in a different pace group is welcome to do so. Usually we’ve started the first night with a timed run, but this year we decided to give recruits some time to build conditioning and get used to pacing themselves before doing the timed run. The decision to stay with your assigned group or try the timed run is entirely yours. If you think you need a faster or slower group, don’t be shy in telling your current platoon leaders that you want to try a different pace!
The closer you are to a pace you find manageable but edgy (my word for challenging!) the more likely you will be able to complete the run. It also is immensely helpful to have others your same pace and leaders to help you through the run. Remember, that over the 12 weeks, your speed may change a lot so you might find it difficult to find the exact group to pace with—but don’t give up! There’s lots of runners out there trying to find a group and we have over 125 leaders to help you! If you are having second doubts and wonder if you can do this, please send me an email and give us a chance to help you! I’m confident we can fit you in a group that meets your needs!
Linda (jones.linda@mhsil.com)
Friday, June 08, 2007
June SRRC Club Social This Sunday
Each month the SRRC brings its members together in fun social events to enjoy other sports, each others company, and fun nights on the town. The June event is a fun family affair--a bike ride with our friends and supporters from Biketek. If you haven't met these talented and fun-loving road jocks, you can visit them at their specialty bike store at 957 Clocktower Drive or even come out and see them host a turn on the Womens' Distance Festival race course on July 14th at Washington Park. We're all looking forward to see if the Biketek folks can outdo last year's course regalia when the women runners were greated on the course by men in bicycle shorts and tuxedo jackets! Or join us this Sunday afternoon for the June social at 4:00 p.m. at Panera West. We'll meet in the parking lot. Bring your bicycle! After a short clinic with Tek's Bob Thompson on all the current bike news we'll head to the trails for a group ride. A ride means we'll work up an appetite so there's sure to be a plan to go somewhere afterwords for food and beverage! This is a fun event open to the whole family. So mark it down, and we hope you'll join us there!
Tuesday, June 05, 2007
Week 2 - No Need for Speed!
...and that's why we had to get out of the fairgrounds! Thank you to everyone for your patience as we switched gears tonight and moved over to Lincoln Park. The cooler weather, the trees, and running the loop at Lincoln Park was definitely a nice change of pace. Next week - we're back to the fairgrounds!
By now you should have a pretty good idea of whether you want to be in an all running group or a group that mixes running with walking. You should also start to have an idea of the pace at which you feel most comfortable. Maybe this is easier than you expected or you're beginning to wonder what you've signed on for! Stay with the program - you will be sucessful. The key to this type of training plan is consistency -stick to the routine as outlined in the log book/calendar, get in quality cross-training, and run at a pace at which you can talk. Increase your speed or mileage too soon, and you'll face overuse injuries - however challenge yourself. For new runners - you're developing healthy fitness habits. For more experienced runners, you are pushing past limits and seeing just how far you can go! If you have questions, concerns, complaints, etc. - voice them here and we'll help you the best we can.
There are no magic secrets we can give you - all we can do is to tell you how we did it and answer your questions. Leaders, veterans, and rookies alike all have tough days where it's simply hard to run. But other days (and these are the days I absolutely love) - finishing a training run, especially with other runners, is just pretty darn cool. The fear of the unknown should start to diminish over the next few weeks as you start logging more and more running and walking miles on your shoes.
As I ran around the park - I learned of many of your stories: what it took to get you out there, why you want to run, and how much you want to find your own strength.. Your stories are as unique as each of you - but you can bet that your stories have much in common with so many others, including your leaders. Here's your chance - tell us why you joined Abe's Army - post your story. We'd love to hear from you.
Good luck this week - stick to the training plan, stay hydrated, and stay motivated. And above all - enjoy all the experiences along the way.
Mary R. Group 17 Co-Leader
Only those who risk going to far can possibly find out how far one can go. - T.S. Eliot
By now you should have a pretty good idea of whether you want to be in an all running group or a group that mixes running with walking. You should also start to have an idea of the pace at which you feel most comfortable. Maybe this is easier than you expected or you're beginning to wonder what you've signed on for! Stay with the program - you will be sucessful. The key to this type of training plan is consistency -stick to the routine as outlined in the log book/calendar, get in quality cross-training, and run at a pace at which you can talk. Increase your speed or mileage too soon, and you'll face overuse injuries - however challenge yourself. For new runners - you're developing healthy fitness habits. For more experienced runners, you are pushing past limits and seeing just how far you can go! If you have questions, concerns, complaints, etc. - voice them here and we'll help you the best we can.
There are no magic secrets we can give you - all we can do is to tell you how we did it and answer your questions. Leaders, veterans, and rookies alike all have tough days where it's simply hard to run. But other days (and these are the days I absolutely love) - finishing a training run, especially with other runners, is just pretty darn cool. The fear of the unknown should start to diminish over the next few weeks as you start logging more and more running and walking miles on your shoes.
As I ran around the park - I learned of many of your stories: what it took to get you out there, why you want to run, and how much you want to find your own strength.. Your stories are as unique as each of you - but you can bet that your stories have much in common with so many others, including your leaders. Here's your chance - tell us why you joined Abe's Army - post your story. We'd love to hear from you.
Good luck this week - stick to the training plan, stay hydrated, and stay motivated. And above all - enjoy all the experiences along the way.
Mary R. Group 17 Co-Leader
Only those who risk going to far can possibly find out how far one can go. - T.S. Eliot
Tuesday, May 29, 2007
Week One - How did you do?
Congratulations on taking your first steps toward completing a 10K footrace. For those of you for whom today was your very first run - or at least your very first run in a long time - great job out there. It was really neat to see everyone in the "mega-group" making their way around the fair grounds. Some of you walked, some of you ran, and most did a combination of walking and running to get your two-three miles in. No matter how you finished - YOU DID!
So now what? It was a little confusing, but bear with us while we sort everyone into a group that will be the best for you. This week, while you are running on your own - wear a simple inexpensive stop watch (WalMart - clearance rack: $5). Mark out your route in your car, or use an interactive map such as one found on www.usatf.org. Time yourself and try to note how long it takes you to complete each mile. If you're supposed to run 3 miles - note the time it takes and divide it by three.
Next week when you show up for Abe's Army - you'll have a better idea of what your "pace" is and we'll help match you to leaders training at that pace. Our goal is simply to assist you in meeting your goals - we've all been in your very shoes ourselves.
Remember - each time you lace up your shoes and head out the door - it won't be easy. Try varying the time of day you run to avoid the heat. Pay attention to the foods you eat as this, too, can make a difference. Drink plenty of water. Set small specific goals. Stretch. Find a running partner. Research. Learn. Enjoy cross-training.: try something new! But most of all - relax and enjoy the sights and sounds around you. After all, you want to be doing this for a very long time and Abe's Army is a great way to move forward. No one can put the miles on your shoes - but we'll be there every step of the way to encourage you to meet your goals. Training is not easy - if it were, there would be a lot of people out on the roads. But the accomplishment that comes from meeting goals - big and small - are what keeps all of us, even leaders, on our feet.
Post your comments, follow the log, and we'll see you next week! Questions? Check out the link to the right "Abe's Army FAQ's".
Mary R. (9:30 - 10:00 pace group)
"There are as many reasons for running as there are days in the year, years in my life. But mostly I run because I am an animal and a child, an artist and a saint. So, too, are you. Find your own play, your own self-renewing compulsion, and you will become the person you are meant to be. " ~George Sheehan
So now what? It was a little confusing, but bear with us while we sort everyone into a group that will be the best for you. This week, while you are running on your own - wear a simple inexpensive stop watch (WalMart - clearance rack: $5). Mark out your route in your car, or use an interactive map such as one found on www.usatf.org. Time yourself and try to note how long it takes you to complete each mile. If you're supposed to run 3 miles - note the time it takes and divide it by three.
Next week when you show up for Abe's Army - you'll have a better idea of what your "pace" is and we'll help match you to leaders training at that pace. Our goal is simply to assist you in meeting your goals - we've all been in your very shoes ourselves.
Remember - each time you lace up your shoes and head out the door - it won't be easy. Try varying the time of day you run to avoid the heat. Pay attention to the foods you eat as this, too, can make a difference. Drink plenty of water. Set small specific goals. Stretch. Find a running partner. Research. Learn. Enjoy cross-training.: try something new! But most of all - relax and enjoy the sights and sounds around you. After all, you want to be doing this for a very long time and Abe's Army is a great way to move forward. No one can put the miles on your shoes - but we'll be there every step of the way to encourage you to meet your goals. Training is not easy - if it were, there would be a lot of people out on the roads. But the accomplishment that comes from meeting goals - big and small - are what keeps all of us, even leaders, on our feet.
Post your comments, follow the log, and we'll see you next week! Questions? Check out the link to the right "Abe's Army FAQ's".
Mary R. (9:30 - 10:00 pace group)
"There are as many reasons for running as there are days in the year, years in my life. But mostly I run because I am an animal and a child, an artist and a saint. So, too, are you. Find your own play, your own self-renewing compulsion, and you will become the person you are meant to be. " ~George Sheehan
Friday, May 25, 2007
Week 1 Welcome
Welcome to Abe’s Army! I’m Linda Jones and I help organize the Platoon Leaders who will be your running coaches over the next 12 weeks. We're extremely excited that 400 "recruits" decided to take the enrollment challenge and train for Abe's Amble. The leaders--your 2nd Lieutenants in Abe's Army--are honored that you want to work with us on one of your important goals. For many of you, you've already learned to love running and how setting goals makes you disciplined and gives you a sense of success. Some of you are using running as a fitness goal to improve your endurance and get in better shape. For some, this is about stretching yourself and finding out if you are capable of things you never thought you could do. Regardless of your reason for starting with the group, you will be able to find a path to success. We encourage you to write your goals in your training log and really think about what you are setting out to achieve. Every runner in our club has a personal story to share about how running has contributed to their life and brought them a lot of confidence in the value of practice, training and working toward goals.
If you are a new recruit and never run before—don’t be scared. Every one of us started that way! In 2004, I was over age 50 and hadn’t run since playing soccer in high school. I’d just lost a lot of weight with regular walking and some weight training, but I knew I needed to push up my level of fitness to maintain my weight loss. That first week, I was huffing and puffing and could hardly keep up. I wasn’t sure running was something I could do and I didn’t have any thoughts about running after Abe’s Amble. Today, three years later, I am a slow but committed runner who is looking to run a marathon this year! More than anything, through Abe’s Army and the Springfield Road Runners Club, we've found the value of teamwork and how encouraging and supporting each other makes it easier to work hard and celebrate the successes. You'll find at least one person, or if my own experience stands true, many persons, in this club who will inspire you, that you can learn from, and you will call friend!When you are setting your goals, keep them clearly stated, measurable, and REALISTIC. If you've been a coach potato this past winter, don't expect to run like the wind this summer. Remember that any accomplished athlete trains months and years to reach high performance goals. If you are struggling with inactivity, overweight, high triglycerides or other health problems, it takes as much time to undo that pattern as it took for the problem to develop. You will not become healthy and high performing overnight! But by working incrementally on your goal, you can make incredible improvements. The most common reasons that runners drop out from the sport is setting unrealistic goals, expecting too much in their performance, and overtraining for their ability and falling prone to injuries. The training program in your logs is realistic, proven in many past running programs, and will produce the results you need to meet your goal to run Abe's Amble.The training program is designed for you to run, run/walk or walk three times a week. This is very important as you are building muscle strength and endurance in these runs. Some of the distances in the training log look intimidating. When you read 2 or 4 miles for the first week—don’t freak out! We are talking about moving around a course from 10 to 20 minutes per mile. This means you will be exercising for up to 40 minutes. If you take longer, that is ok. The program has been re-designed from last year’s to put the longer runs on Tuesdays to make it easier for you to run longer with your coaches at your side and for you to accomplish the shorter runs on your own. For long runs, the goal is always to finish the distance and not worry about the time it takes you to cover it! At the beginning of training, speed is not as important to new runners and walkers. Once you have learned to develop your form, leg action, and comfort in movement, the pace can be increased. Your platoon leaders will help you adjust your pace and/or distance to make the training runs possible.
Cross training days help build endurance and make daily exercise a habit. Walking is sufficient for cross training but you will get extra value from selecting other aerobic exercises and weight resistance workouts as part of your cross training. We'll give you more information about this in the coming weeks. The most important part of your training is the rest day! Your muscles need recovery time as much as they need exercise. Plan at least one day per week for a break from exercise to give your muscles time to rebuild. This is actually an important part of the program since during this recovery phase, muscle cells rebuild stronger than they were before!
Take a look at the training program now and come back in a few days to see our training information on Frequently Asked Questions!Remember to smile when you run! I’ll see you at the finish line!
If you are a new recruit and never run before—don’t be scared. Every one of us started that way! In 2004, I was over age 50 and hadn’t run since playing soccer in high school. I’d just lost a lot of weight with regular walking and some weight training, but I knew I needed to push up my level of fitness to maintain my weight loss. That first week, I was huffing and puffing and could hardly keep up. I wasn’t sure running was something I could do and I didn’t have any thoughts about running after Abe’s Amble. Today, three years later, I am a slow but committed runner who is looking to run a marathon this year! More than anything, through Abe’s Army and the Springfield Road Runners Club, we've found the value of teamwork and how encouraging and supporting each other makes it easier to work hard and celebrate the successes. You'll find at least one person, or if my own experience stands true, many persons, in this club who will inspire you, that you can learn from, and you will call friend!When you are setting your goals, keep them clearly stated, measurable, and REALISTIC. If you've been a coach potato this past winter, don't expect to run like the wind this summer. Remember that any accomplished athlete trains months and years to reach high performance goals. If you are struggling with inactivity, overweight, high triglycerides or other health problems, it takes as much time to undo that pattern as it took for the problem to develop. You will not become healthy and high performing overnight! But by working incrementally on your goal, you can make incredible improvements. The most common reasons that runners drop out from the sport is setting unrealistic goals, expecting too much in their performance, and overtraining for their ability and falling prone to injuries. The training program in your logs is realistic, proven in many past running programs, and will produce the results you need to meet your goal to run Abe's Amble.The training program is designed for you to run, run/walk or walk three times a week. This is very important as you are building muscle strength and endurance in these runs. Some of the distances in the training log look intimidating. When you read 2 or 4 miles for the first week—don’t freak out! We are talking about moving around a course from 10 to 20 minutes per mile. This means you will be exercising for up to 40 minutes. If you take longer, that is ok. The program has been re-designed from last year’s to put the longer runs on Tuesdays to make it easier for you to run longer with your coaches at your side and for you to accomplish the shorter runs on your own. For long runs, the goal is always to finish the distance and not worry about the time it takes you to cover it! At the beginning of training, speed is not as important to new runners and walkers. Once you have learned to develop your form, leg action, and comfort in movement, the pace can be increased. Your platoon leaders will help you adjust your pace and/or distance to make the training runs possible.
Cross training days help build endurance and make daily exercise a habit. Walking is sufficient for cross training but you will get extra value from selecting other aerobic exercises and weight resistance workouts as part of your cross training. We'll give you more information about this in the coming weeks. The most important part of your training is the rest day! Your muscles need recovery time as much as they need exercise. Plan at least one day per week for a break from exercise to give your muscles time to rebuild. This is actually an important part of the program since during this recovery phase, muscle cells rebuild stronger than they were before!
Take a look at the training program now and come back in a few days to see our training information on Frequently Asked Questions!Remember to smile when you run! I’ll see you at the finish line!
Monday, May 21, 2007
New service this year from Feedblitz
Over on the right, just below the contributors list you will see a section about emailing the blog to you. This is a new service we've added this year as a trial. It's from a company called Feedblitz. If you enter your email address and go through their subscription process you will receive an email at night every day that there are posts on this blog. The emails won't include any comments, so you'll have to check back for those. The free level of service is nightly emails. You can always unsubscribe at any time.
Give it a try if you like. We'll see you tomorrow at packet pickup.
Give it a try if you like. We'll see you tomorrow at packet pickup.
Saturday, May 19, 2007
Running Calendar/Log Book - Some Clarification
The calendar depicting the running schedule is the same schedule that will appear in the log book. It is a bit misleading in that it seems to indicate that new runners will have to run 4 miles on their first night. I am the first to agree that this would be too aggressive for someone who has never run before. I'll try to clarify the schedule:
This year a change in the log book is to post workouts using miles. In past years, the workouts were posted as minutes, i.e. R 30 minutes R/W 20 minutes.
(R) workouts are for the experienced runners. Those who run year round would fall into this category. The first night calls for a 4 mile run for this group. Expect a gentle warmup of 5-10 minutes of easy jogging, then 20-30 minutes of running at the group pace, then a cooldown of 5-10 minutes, for a total workout time of approximately 40 minutes.
(R/W) denotes those who will be doing the run/walk program. Walkers would fall into this category. This will probably be the largest group in Abe's Army. First night calls for 1-2 miles. Expect to walk most of this. Some groups may intersperse some short running after a warmup, between 1-3 minutes of running at a time. The pace of these running intervals will depend on the group's assigned pace. Expect a workout of approximately 30 minutes on the first night.
The megagroup workout is not posted on the calendar, but will fall somewhere in the middle, probably around 3 miles for the first night. This does not mean that you will have to run the entire three miles! We'll have leaders at all different paces to offer encouragement and help you along. Depending on your pace, you can expect a workout between 30-40 minutes.
I hope this helps, please continue to post concerns and comments.
This year a change in the log book is to post workouts using miles. In past years, the workouts were posted as minutes, i.e. R 30 minutes R/W 20 minutes.
(R) workouts are for the experienced runners. Those who run year round would fall into this category. The first night calls for a 4 mile run for this group. Expect a gentle warmup of 5-10 minutes of easy jogging, then 20-30 minutes of running at the group pace, then a cooldown of 5-10 minutes, for a total workout time of approximately 40 minutes.
(R/W) denotes those who will be doing the run/walk program. Walkers would fall into this category. This will probably be the largest group in Abe's Army. First night calls for 1-2 miles. Expect to walk most of this. Some groups may intersperse some short running after a warmup, between 1-3 minutes of running at a time. The pace of these running intervals will depend on the group's assigned pace. Expect a workout of approximately 30 minutes on the first night.
The megagroup workout is not posted on the calendar, but will fall somewhere in the middle, probably around 3 miles for the first night. This does not mean that you will have to run the entire three miles! We'll have leaders at all different paces to offer encouragement and help you along. Depending on your pace, you can expect a workout between 30-40 minutes.
I hope this helps, please continue to post concerns and comments.
Tuesday, May 08, 2007
Registration Closed for 2007 Army
400 new runners have registered for the 2007 program. Registration is now closed.
Monday, March 19, 2007
Welcome to Abe's Army - 2007!
New to Running? Abe's Army Wants YOU!
A Seasoned Runner? Abe's Army Wants YOU!
Spring is just around the corner and it's time to lace up those running shoes. Registration for Abe's Army has begun. Whether you're a seasoned runner and want to help out as a leader, or completely new and inexperienced, Abe's Army wants YOU!
HOW DO I REGISTER?
First things first - you need to sign up for the program. Click here to sign up (leaders AND recruits):
http://www.active.com/event_detail.cfm?event_id=1425302
Important dates:
May 15, 2007 - Leader Orientation at Athleticare
May 20, 2007 - Registration Deadline - No late registrations will be accepted
May 22, 2007 - Packet pickup at Athleticare
May 29, 2007 - First Session at Illinois State Fairgrounds, 5:45 pm, Parking in Lot 21
A Seasoned Runner? Abe's Army Wants YOU!
Spring is just around the corner and it's time to lace up those running shoes. Registration for Abe's Army has begun. Whether you're a seasoned runner and want to help out as a leader, or completely new and inexperienced, Abe's Army wants YOU!
HOW DO I REGISTER?
First things first - you need to sign up for the program. Click here to sign up (leaders AND recruits):
http://www.active.com/event_detail.cfm?event_id=1425302
Important dates:
May 15, 2007 - Leader Orientation at Athleticare
May 20, 2007 - Registration Deadline - No late registrations will be accepted
May 22, 2007 - Packet pickup at Athleticare
May 29, 2007 - First Session at Illinois State Fairgrounds, 5:45 pm, Parking in Lot 21
Program Changes for 2007:
- Recruits will be limited to 400 applicants.
- Registration deadline is May 20th. No late registrations will be accepted. (Probably not a factor because we expect that before May 20th, the 400-applicant limit will be reached.)
- Online registration for recruits and leaders will be available and highly encouraged. (No additional cost to the applicant.)
- T-shirts for people registered before April 30th will be included in their packet pick-up bag. No shirt guarantee is made for registrations after April 30th.
- All groups will meet at the same location. For most dates, the site will be the State Fairgrounds.
- No 8:00 minute or sub-8:00 minute training groups will be offered.
- Experienced runners (5K or 10K experience) will be pre-assigned to a group based on their Abe’s Amble goal time and/or previous race times. This strategy significantly reduces the number of recruits who need to be assigned groups after the program begins.
- New runners will be assigned to a mega-group (lots of runner and leaders) for the first 2 weeks and then assigned to an appropriately paced group.
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