Triple Crown Reminder~

Just a reminder to those new Abe's Army finishers, who also completed the Shoreline Classic 15K, don't forget to run Frostbite where you will qualify for the Triple Crown!

There are currently 14 participants who are already on their way!

A recap of the rules:

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 have completed the Shoreline Classic (15K/9.3 miles) 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, everyone will have a chance for some fabulous prizes. All you need to do is let me know that you are completing, hope to complete or have completed the above mentioned races. If you have not already contacted me, you must notify me by Monday, December 8th. I can be reached at dahlquist2000@yahoo.com.

I also would love to get a picture of everyone before the start of Frostbite. Let's meet outside at 8:30 near the FitClub entrance.

Holly Dahlquist

Self Defense for the Outdoor Athlete~

AthletiCare is offering a free self defense seminar this Wednesday, October 15Th from 6:30-8:00 PM. The speaker is Sandy Dennis, a fourth degree black-belt and owner of Springfield Karate and Fitness Center.

Location:
AthletiCare
St. John's Rehab South
3631 South Sixth

The seminar is free but registration is required. Call 744-PLAY to register.

An email from the Shoreline Director~

Thanks to all from Advanced Abe's (and Abe's Army) for making the trip to Decatur.

The Triple Crown is a fantastic idea and I hope it continues in 2009. The turnout from Springfield was AWESOME! Next year we will explore offering bus availability to help offset the cost of gas.

I really appreciate all of the feedback since both the positive and constructive comments help us to improve our race.

See you all next year!

Bruce T Bennet
Race Director
Shoreline Classic '08

Heroes for Hope 5 Mile Run~

This Saturday is the Heroes for Hope 5 mile run and the first Frost-toe gathering.

For more information, check out the following blogs...
http://www.heroesrunforhope.blogspot.com/

http://frost-toes.blogspot.com/
Per Barry's Frost-toes blog~

We will begin Saturday, October 4 by running the 5 mile Heroes Run For Hope. There's still time to register for this race; the registration fee is $20 and the event is a fund raiser for the Marrow Foundation.The Heroes Run finishes in the Chatham Community Park (aka South Park), and there will be a sign where the Frost Toes are supposed to gather after the race. Please wait for me, because I'm not going to be setting a PR that day. This will be a chance for you to sign a waiver and provide your contact information as well as an emergency contact.

Shopping and Running (two of my favorite things to do)~

The SRRC is announcing their fall/winter line. We have long sleeves men's and women's technical shirts as well as sweatshirts, beanies and headbands. The Store will be set up at the Heroes Run for Hope this Saturday in Chatham. See you there!!

SRRC Picnic is this Saturday~

DON'T FORGET THE SRRC PICNIC IS THIS SATURDAY, SEPTEMBER 27 AT 2 PM.

THIS WILL BE AT THE TOM MADONIA PARK, DOWN BY THE WATER (NOT THE SHELTER AREA).

EMILY DOES NEED A HEADCOUNT FOR FOOD AND YOU CAN STILL RSVP. PLEASE EMAIL HER AT klockenga1994@sbcglobal.net .

SRRC IS PROVIDING DRINKS AND MCCORMICK'S WILL BE CATERING. PLEASE BRING YOUR FAVORITE SIDE DISH OR A DESERT DISH TO PASS. DON'T FORGET YOUR ADULT BEVERAGES AND LAWN CHAIRS TOO! A $5 PER PERSON OR $10 DONATION FOR A FAMILY IS APPRECIATED. :

Shoreline Classic Results~

http://www.timingiseverything.com/Races/2008/DSC08.HTM

The Shoreline race is definitely a classic.

Congratulations to all that finished the 5K/15K Shoreline Classic. What a perfect day! The course was great. Gotta love rolling hills. Everything seemed to run very smoothly. The race started on time. The course was well marked, well-staffed (times were called at every mile), and they had plenty of water stops. I can't recall ever seeing so many policemen out on a course directing traffic. Hats off to Bruce Bennett and the Decatur Running Club.

Side-note~I also saw more Springfield runners at this race then at some of our in-town Springfield races.

So lets hear how you did...
What did you think?
Who ran their first 15K today?

Now that you did 9.3 miles, it only makes sense to do an additional .7 and tackle Frostbite.

Reminder~Frost Toes will be starting on October 4th with the Heroes Run for Hope 5 miler. For all the latest news, check out the information at http://frost-toes.blogspot.com/.

Anyone interested...

Anyone interested in carpooling to the Shoreline Classic? Not a bad idea with gas being $3.99! Post in the comment section if interested. The Kmart parking lot on Clear Lake is always a good meeting point. Time?

Gary Greetings~

We had another good crowd on Saturday for the Advanced Abe's training. The weather was a little warmer but it was at least dry. I would like to thank everyone who helped out the last 4 weeks to make the Advance Abe’s training a huge success.

I would especially like to thank Holly Dahlquist. She is the one that posted all the interesting articles and my routes each week.

Everyone did a great job in their training! Good Luck to all those participating in the Decatur Shoreline Classic 15k

Gary Wessel

Good Luck...

to everyone running the St. Charles Lewis and Clark Half Marathon and full Marathon. We wish you fun, success, and great weather. Special wishes going out to Bobbie and Gary. Bobbie is running her first half EVER and Gary is hoping to finish with a Boston qualifying time.

"Just as I always dreamed in secret. I raised my arms, I smiled and I crossed the finish line."
-Josy Barthel of Luxembourg describing his 1952 1500 win.

Saturday Run~

The route for Saturday is the Abe's Amble Course, 6.2 miles. We will be meeting in front of the Grandstand area.

Abe's Amble--1ok
Distance:
6.2 km

Start:
Illinois State Fairgrounds--Grandstand- Springfield, IL, US

Attributes:
out & back, mostly hills, roads

Description:
Course starts on the Illinois State Fairgrounds, adjacent to Grandstand and continues out of the fairgrounds near Main Gate, west on Sangamon Avenue, into Lincoln Park, through adjacent neighborhood to Oak Ridge Cemetery, through Oak Ridge to War Memorials area and then back to start.

2nd Annual Athens Heritage Days 4 Mile Race and 1 Mile Fun Run.

When: Saturday, September 27th, 2008 8:00am.

Where: Start/Finish Athens Community Park.

Course: This is a flat course.

Entry: $13.00 thru 09/12/08.
After 09/12/08 $16.00.

Pick up: Friday, 09/26/08 Athens Park 5 - 7:00pm or
Race day 7 - 7:45am Under the Pavilion.

T-Shirts: Guaranteed to the 1st 100 Registrants.

Awards: 4 Mile - Top 3 overall male and female finishers and the top 2 male and female in the following age groups: 13 - 19, 20 - 29, 30 - 39, 40 - 49, 50 - over.

1 Mile Fun Run/Walk untimed and overall awards to top 3 finishers.

Proceeds go to the Athens Food Pantry.

Race Directors: Kim Jeanblanc/ 309-854-3053 or
Michelle Kinney/ 341-1126

Applications can be picked up at the City Hall or Emailed to you at tbaker@athens-il.net.

Mail checks and registration to:
Heritage Days Road Race Committee
24299 Brierwood, Athens, IL 62613

Memorial's Fourth Annual 5K Run/Walk~

When: The fourth annual 5K Transplant Run/Walk to benefit kidney and pancreas transplant patients will begin at 8 a.m. Saturday, Sept. 13, in Washington Park in Springfield.


Registration: begins at 7 a.m.
The registration fee is $20.


Where: Participants will meet at the Washington Park picnic shelter area near the tennis courts and playground.


Memorial Medical Center's Kidney/Pancreas Transplant Program is the event's host. Proceeds benefit the transplant patient assistance fund at Memorial, which provides patients with medication and other medical needs that may arise during or after a transplant.


The transplant program is a cooperative initiative between Memorial Medical Center and the Southern Illinois University School of Medicine. Since its founding in 1972, the program has completed more than 740 kidney and pancreas transplants. More than 200 patients are on the Memorial Medical Center kidney/pancreas transplant waiting list, and another 100 patients are being evaluated. The transplant team follows and manages the care of more than 300 post-transplant patients. More than 200 people participated in last year's event. The three previous runs raised a combined total of $45,000.

https://www.memorialmedical.com/Documents/TransplantWalk2008_Registration.pdf

Sit back, relax, and watch over another 1000 photos!

Abe's Army finisher~Donna

Leah and daughter~

http://www.kodakgallery.com/srrc

Gary Greetings~

Another picture perfect morning to run. We had another great turn out this morning. Runners must have thought that it was cold outside. Jackets, pants, and long sleeve shirts were out. I guess summer is over. Based on GPS, the route was more like 9.6 miles instead of 9.3.

Great job everyone!

Gary W.

FYI regarding the Shoreline High School Nomination Prizes~

Any high school that has a cross-country/track running program can be nominated as a write-in on the registration form. The high school does not need to be in the Decatur area. The awards can be given to any of our local Springfield high schools.

Information from the registration form~
Shoreline Supports High School Athletics-
The Shoreline Classic is giving away money to help fund high school running programs.
All pre-registrants may write-in a school as a potential recipient on their entry form. The top three schools with the most pre-registered votes wins $500 each. Entry form must be received by 9-7.

All pre-registered and race-day entry forms will be included in 2 random drawings for $250 each. Pre-register and make your vote count!

The Shoreline Classic Shirt~

Long Sleeves~100% Dri-fit~Color black. I spoke with Bruce and he states that the shirts run true to size.

From the director of Shoreline~

Don’t forget that the entry fee discount for early sign up is still available through Saturday (Sept 6), and then entry fees will increase by $5. Shirts will be limited to the first 600 entrants (5K/15K), and we are getting close to 300 entries. You may sign-up online at www.signmeup.com/61509 or download your registration form at www.shorelineclassic.com. The Shoreline Classic is one of the few races that absorbs the added cost for online entry.

New this year for the Shoreline Classic:

Athleticare at St. Mary’s Hospital is this year’s Presenting Sponsor and did a fantastic job introducing our Shoreline Squad Training Program. We had 60+ participate this year, and it’s been a wonderful success thanks to Athleticare. It’s a great program to consider for 2009 if you need a little extra help with your training. Many experienced runners enjoy the group runs/training.

T-Shirts – we have upgraded to 100% Dri-fit material for our Long Sleeve Shirts - the design is awesome. The shirt color is black.

Tot Trot – we have introduced two tot trot races to broaden our reach for family participation. Info on website.

High School Donation Program – we added a 3rd $500 donation based pre-registered entry “votes”. This will be added to the other $1500/yr we’ve donated to area running programs in the past. Don’t forget to list a high school on your entry to increase their chances in the drawings. We will also have 2 X $250 donations based on race day drawings. Info on website.

As always, this event would not be possible without the help of our sponsors. Please let them know it’s appreciated and support them with your business.

See you Sunday September 21!

Bruce Bennett
Race Director
Shoreline Classic ‘08

Saturday (9/6/08) Run~

Good luck for those runners making the trip to Havana for the Polk Pace Race. For those not going to Havana, we will be running the following route on September 6:

Distance:
9.37 miles / 15.08 km

Start: Panera- Springfield, IL, US

Attributes:
out & back, mixed flat & hills, sidewalks

Description:
West across Shopko's parking lot, left on Robbins, right Progress, right on Koke Mill, right on Old Jacksonville Rd, left on Rickard to Fit Club West, left on W Lawrence, right on Mill Bank, left on Victoria Dr, right on Koke Mill, left on Washington, Turn around at Pittsburg Landing. Same way back to Old Jacksonville Road, right on Old Jacksonville Rd, left on Woodmill which runs into DevonWood, then Turning Mill, left onto Greenbriar, Right on W White Oaks Drive (by Bank One), south on West White Oaks Drive to Panera. Water will be available around the 3.25, 5.25, and 6.75 mile markers.

More Abe's Amble Pictures~

Finishing with smiles! Corporal Mindy and Husband Mark~
If you see Emily tell her thanks for finally uploading her pictures!

http://www.flickr.com/photos/19688621@N05/sets/72157607079074818/

It's Time to Polka!

The 26th Annual Polka Pace 5K Race.

When: Saturday, September 6th at 8:00AM.

Where: Havana, Il.

Entry Fee: $10 before September 3rd.
$17 after September 3rd.
$1.00 discount to SRRC members.

This is a very popular race with great awards, great t-shirts, and BEER. Many PR's (personal records) by fellow club members have been set on this flat course.

http://www.scenichavana.com/images/PDF/PolkaPaceRace082.pdf

Register today for the...

Sherman Sesquicentennial 5k & Children's Run!

When/What/Where:
September 21st
5k Run Registration at the Sherman Athletic Club by 8:45am
5k Race Starts at 9:00AM

"Diaper Dash” for crawlers ages 1 and under.
“Toddler Trot” for ages 1- 3
“ Pre-School Sprint: for ages 4 & 5
"Fun-Race” for ages 17 and under.

Children's Fun Races Registration up to at 9:45 am at the Sherman Elementary School
Children's Events Start at 10:00AM

NOTE: BOTH REGISTRATION FORMS ARE ON THE LINK BELOW. THE 5K REGISTRATION FORM IS THE FIRST FORM THAT WILL APPEAR WHEN YOU CLICK ON THE LINK BELOW. THE CHILDREN'S REGISTRATION FORM IS FOUND AFTER THE 5K FORM ON THE 2nd PAGE. JUST SCROLL DOWN TO THE NEXT PAGE TO GET THE CHILDREN'S REGISTRATION FORM.

Sherman Sesquicentennial 5K & Children's Fun Run Registration Forms

(I could not open the above link this morning but it did open yesterday. More information is also available at http://shermanil.org).

Gary Greetings~

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.

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!

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

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.

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

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

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.

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)

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.

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.

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).

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 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

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

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)

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.

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.

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

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.

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

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.

*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.

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

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.

One WEEK to go until the big day...

Any final questions, thoughts, concerns? Excited? Apprehensive?

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

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".

"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

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

Sizzling Mile Pictures.

Click link for sizzling pictures.

http://www.flickr.com/photos/19688621@N05/sets/72157606529331163/

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

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.

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

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

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_

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...

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

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

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

Volunteers are needed~

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

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

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

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

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

How was it?

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

Reminders...

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

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

~The SRRC golf outing has been canceled for August.

Week Ten Training Schedule~

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Announcements from Linda~

Well, we're almost there!!

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

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

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

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

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

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

Keep up the great work!

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

Got Clothes?

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

More WDF Pictures~

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

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

Do We Need This Award?

I found this on the RRCA website...

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

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

Mark Your Calendar...

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

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

Week 9 Training Schedule:

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

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

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

Sizzling Mile Race~6:00 at Sacred Heart Griffin

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

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

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

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

You can do it...

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

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

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

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

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

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

Marathon runners only~

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

APL Paws in the Park Walk-a-thon~

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

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

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

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

We hope to see you there.

Thanks for your support.
Carol Rodgers
APL Volunteer Coordinator

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

Hot Enough?

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

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

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

You all are fabulous!

USATF Stretch Study~

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

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

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

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

Learn How to Avoid Heat Illness~

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

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

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

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

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