Click link to view photo's from the 5k last night.
Tuesday, June 30, 2009
Monday, June 29, 2009
The Half-Way 5K route for tonight~
Half-Way 5K route:
Start at the Grandstand. Go out the main gate, turn right on Sangamon, turn right on 8th, go up 8th to parking lot 21 past the goat barns, turn left on Outer Drive, g around the track at the grandstand, turn right on Brian Raney Ave to Main St, then left on Central Ave to Circle Drive, turn right on Grandstand Blvd and end at the south end of the Grandstand.
Start at the Grandstand. Go out the main gate, turn right on Sangamon, turn right on 8th, go up 8th to parking lot 21 past the goat barns, turn left on Outer Drive, g around the track at the grandstand, turn right on Brian Raney Ave to Main St, then left on Central Ave to Circle Drive, turn right on Grandstand Blvd and end at the south end of the Grandstand.
Week 5:
Monday (June 29):
Half Way 5K (3.1 miles)
EVERYONE TO MEET AT THE FAIRGROUNDS!
Tuesday (June 30):
Cross train
Wednesday (July 1):
P-2-2.5 miles
C-3-3.5 miles
Track workout at Sacred Heart Griffin's Track-every Wednesday at 5:30 PM- All are welcome! This is not just for the speedy as you do run at your own pace. We can almost guarantee you that there will be someone else that also runs your speed! For more information regarding the summer track workouts, visit Katie's blog at http://www.runkt.blogspot.com/. This really is a lot of fun as Katie does make our track experience enjoyable.
Thursday (July 2):
P-2.5-3 miles
C-3.5-4 miles
Friday (July 3):
Off
Saturday (July 4th):
P-3.5 miles
C-3.5 miles
Start your Fourth of July celebration by running the Premier Bank 5K in Jacksonville. http://srrc.net/srrc-races/2009-srrc-points-races/
Sunday (July 5th):
P-off
C-cross train
Half Way 5K (3.1 miles)
EVERYONE TO MEET AT THE FAIRGROUNDS!
Tuesday (June 30):
Cross train
Wednesday (July 1):
P-2-2.5 miles
C-3-3.5 miles
Track workout at Sacred Heart Griffin's Track-every Wednesday at 5:30 PM- All are welcome! This is not just for the speedy as you do run at your own pace. We can almost guarantee you that there will be someone else that also runs your speed! For more information regarding the summer track workouts, visit Katie's blog at http://www.runkt.blogspot.com/. This really is a lot of fun as Katie does make our track experience enjoyable.
Thursday (July 2):
P-2.5-3 miles
C-3.5-4 miles
Friday (July 3):
Off
Saturday (July 4th):
P-3.5 miles
C-3.5 miles
Start your Fourth of July celebration by running the Premier Bank 5K in Jacksonville. http://srrc.net/srrc-races/2009-srrc-points-races/
Sunday (July 5th):
P-off
C-cross train
Sunday, June 28, 2009
Weather-Related Cancellations
The safety of Abe's Army participants is Priority One. Army is cancelled in the future if:
• Heat Advisory is issued
• Temps above 95
• Lightning
• Other Weather Warning (Tornado, Storm, Flooding)
If for any reason you don't feel well when running at any time please stop, hydrate and tell those around you. All are advised to carry a cell phone should medical assistance be needed. Please help keep an eye on your fellow runners.
Watch the blog, we'll keep you posted as early as a responsible decison can be made.
If you miss a day or two don't worry. Work to make up missed sessions in the morning or evening and at cooler times of day or on alternate days.
All leaders and runners are advised a cancellation decison by the SRRC is firm. If you continue you do so at your own risk and the club does not sanction it.
• Heat Advisory is issued
• Temps above 95
• Lightning
• Other Weather Warning (Tornado, Storm, Flooding)
If for any reason you don't feel well when running at any time please stop, hydrate and tell those around you. All are advised to carry a cell phone should medical assistance be needed. Please help keep an eye on your fellow runners.
Watch the blog, we'll keep you posted as early as a responsible decison can be made.
If you miss a day or two don't worry. Work to make up missed sessions in the morning or evening and at cooler times of day or on alternate days.
All leaders and runners are advised a cancellation decison by the SRRC is firm. If you continue you do so at your own risk and the club does not sanction it.
This Monday is the Half-Way 5K~
Event: This weeks group training run is the Half-Way 5K!When: Monday, June 29th
Time: 5:45
Place:Grandstand Avenue, State Fairgrounds
Parking:Lot 21 (I usually enter through Gate 8). Meet in the Commodities Pavilion/across from the Grandstand
REMINDER:
Everyone is to meet at the Fairgrounds, not Lincoln Park.
Army participants~
You can run your own pace for the practice 5k or stay with their group. Since this will be set up as an actual race and with all the people on the course we can let everyone run at their own pace. Groups may run together if they wish but definitely try and run your own race. Leaders may also stay with their group if they wish.
Saturday, June 27, 2009
Crank Up the Music (when iPods are allowed).
CRANK IT UP:
How to map the perfect training sound track.
By Susan Rinkunas
From the February 2009 issue of Runner's World
Participants in London's Run to the Beat Half-Marathon in October got a performance boost: The race had a scientifically selected sound track. Costas Karageorghis, Ph.D., who studies the connection between music and exercise, selected almost 100 songs to play at 16 course points. "Music is a legal drug," Karageorghis says. "It reduces the perception of effort by blocking fatigue messages to the brain, and it can elevate positive mood." Karageorghis has found that runners who listen to songs with a tempo that matches their stride rate increase their endurance 15 percent.
1. Warm Up Area
Play slow songs with motivational lyrics to create a positive mind-set.
Suggested Tracks: "We Are the Champions," by Queen (64 beats per minute); "Faith," by George Michael (96 BPM).
2. Start
Play songs with a slightly higher tempo to get you moving but that don't encourage you to go too fast.
Suggested Tracks: "Gonna Make You Sweat," by C+C Music Factory (116 BPM); "Pump It," by Black Eyed Peas (120 BPM).
3. Halfway Point
Play music that increases in tempo.
Suggested Tracks: "You Shook Me All Night Long," by AC/DC (127 BPM); "Where Are We Runnin'?," by Lenny Kravitz (130 BPM).
4. Killer Hill
Play a special "booster" song that personally pumps you up.
Suggested Tracks: "Eye of the Tiger," by Survivor (108 BPM); "Livin' on a Prayer," by Bon Jovi (120 BPM).
5. Final Stretch
Play a fast song with motivational lyrics.
Suggested Tracks: "Let's See How Far We've Come," by Matchbox Twenty (166 BPM); "Are You Gonna Be My Girl," by Jet (209 BPM).
Most musicians record in the range of 110 to 140 beats per minute, Which is ideal for low- to Moderate-Intensity Running.
Reminder:
For your safety and to help you learn the best practices in running, headphones and music are not allowed in Abe’s Army. We need all runners to be able to hear their sergeants’ instructions, communicate with the other runners in the group, and be attentive to noise and traffic around them. Help us keep you and your fellow runners safe! Please continue to observe this rule throughout the program.
How to map the perfect training sound track.
By Susan Rinkunas
From the February 2009 issue of Runner's World
Participants in London's Run to the Beat Half-Marathon in October got a performance boost: The race had a scientifically selected sound track. Costas Karageorghis, Ph.D., who studies the connection between music and exercise, selected almost 100 songs to play at 16 course points. "Music is a legal drug," Karageorghis says. "It reduces the perception of effort by blocking fatigue messages to the brain, and it can elevate positive mood." Karageorghis has found that runners who listen to songs with a tempo that matches their stride rate increase their endurance 15 percent.
1. Warm Up Area
Play slow songs with motivational lyrics to create a positive mind-set.
Suggested Tracks: "We Are the Champions," by Queen (64 beats per minute); "Faith," by George Michael (96 BPM).
2. Start
Play songs with a slightly higher tempo to get you moving but that don't encourage you to go too fast.
Suggested Tracks: "Gonna Make You Sweat," by C+C Music Factory (116 BPM); "Pump It," by Black Eyed Peas (120 BPM).
3. Halfway Point
Play music that increases in tempo.
Suggested Tracks: "You Shook Me All Night Long," by AC/DC (127 BPM); "Where Are We Runnin'?," by Lenny Kravitz (130 BPM).
4. Killer Hill
Play a special "booster" song that personally pumps you up.
Suggested Tracks: "Eye of the Tiger," by Survivor (108 BPM); "Livin' on a Prayer," by Bon Jovi (120 BPM).
5. Final Stretch
Play a fast song with motivational lyrics.
Suggested Tracks: "Let's See How Far We've Come," by Matchbox Twenty (166 BPM); "Are You Gonna Be My Girl," by Jet (209 BPM).
Most musicians record in the range of 110 to 140 beats per minute, Which is ideal for low- to Moderate-Intensity Running.
Reminder:
For your safety and to help you learn the best practices in running, headphones and music are not allowed in Abe’s Army. We need all runners to be able to hear their sergeants’ instructions, communicate with the other runners in the group, and be attentive to noise and traffic around them. Help us keep you and your fellow runners safe! Please continue to observe this rule throughout the program.
Friday, June 26, 2009
Women's Distance Festival~
Time is running out to secure your tropical yellow moisture wicking t-shirt for the 2009 Women's Distance Festival.
Every participant entered by July 1st will receive a wicking women's t-shirt. Shirts may be available after this date but the sizes are not guaranteed.
To view pictures of the gorgeous jewelry/awards, please click on link:
http://www.kodakgallery.com/srrc
Register online at womensdistance.com or getmeregistered.com.
For any questions call Susan Helm at 217-502-3992 or e-mail at susan.helm@comcast.net.
Every participant entered by July 1st will receive a wicking women's t-shirt. Shirts may be available after this date but the sizes are not guaranteed.
To view pictures of the gorgeous jewelry/awards, please click on link:
http://www.kodakgallery.com/srrc
Register online at womensdistance.com or getmeregistered.com.
For any questions call Susan Helm at 217-502-3992 or e-mail at susan.helm@comcast.net.
Thursday, June 25, 2009
Stage Two: The Jogger-Entering the New World.
This is part two of the Five Stages of a Runner. (See previous post for stage one).
The jogger feels secure with running. It may be hard to start each day’s run but, unlike the beginner, you can identify with those who are addicted. You may be intimidated by the “high achievers” — competitors and marathoners — but you have begun to understand the benefits of fitness and made a significant break with the old, non-fit world. The jogger’s runs are satisfying in themselves. There is almost always a “glow” at the end of the run, a reward for the effort. If you miss a run you may feel guilty — a rare experience for the beginner. Beginners often complain that they’re bored while running, but joggers find this problem decreases and then disappears as their distances increase.
Rarely does a jogger have a plan or goal. Most run as a healthy diversion and don’t feel the need to get anything more out of it. They just get out there when they can and do what they can. Those who do feel they need a plan often think they don’t know enough to prepare one. They may pick up a few tips from a more experienced running friend or — ideas from a running magazine. Unfortunately this often ends in frustration or injury because such plans are not based upon the jogger’s own individual abilities and goals, but upon someone else’s.
At first you probably needed a group or at least another person for motivation and direction. As a jogger you are a bit more independent. You’ll prefer company to running alone, but you’ll pick and choose your group with care. Most beginners seek anonymity within a group while joggers often enjoy identification with a group.
As a beginner you may have attended a few fun runs or an occasional race. Joggers, however, mark the local 10Ks on their calendars. These are motivational stepping stones to keep the daily runs on track. There will often be one major race in the jogger’s schedule, like the Bay to Breakers, Peachtree Road Race or the Corporate Challenge. Although you’re not running competitively or for time improvement, a sense of competition may begin to develop. By piecing together a growing series of successful and non-threatening running experiences, you begin the transition into a more fit lifestyle.
There are always conditions — injury, a long stretch of bad weather, a partner dropping out — that may stop your running and force you to start over again as a beginner. When the year’s big race is over, you may lose the motivation to keep going. A jogger will sometimes give up running completely, but usually will start again after an extended layoff.
Jeff Galloway’s Book on Running, “The Five Stages of A Runner.”
The jogger feels secure with running. It may be hard to start each day’s run but, unlike the beginner, you can identify with those who are addicted. You may be intimidated by the “high achievers” — competitors and marathoners — but you have begun to understand the benefits of fitness and made a significant break with the old, non-fit world. The jogger’s runs are satisfying in themselves. There is almost always a “glow” at the end of the run, a reward for the effort. If you miss a run you may feel guilty — a rare experience for the beginner. Beginners often complain that they’re bored while running, but joggers find this problem decreases and then disappears as their distances increase.
Rarely does a jogger have a plan or goal. Most run as a healthy diversion and don’t feel the need to get anything more out of it. They just get out there when they can and do what they can. Those who do feel they need a plan often think they don’t know enough to prepare one. They may pick up a few tips from a more experienced running friend or — ideas from a running magazine. Unfortunately this often ends in frustration or injury because such plans are not based upon the jogger’s own individual abilities and goals, but upon someone else’s.
At first you probably needed a group or at least another person for motivation and direction. As a jogger you are a bit more independent. You’ll prefer company to running alone, but you’ll pick and choose your group with care. Most beginners seek anonymity within a group while joggers often enjoy identification with a group.
As a beginner you may have attended a few fun runs or an occasional race. Joggers, however, mark the local 10Ks on their calendars. These are motivational stepping stones to keep the daily runs on track. There will often be one major race in the jogger’s schedule, like the Bay to Breakers, Peachtree Road Race or the Corporate Challenge. Although you’re not running competitively or for time improvement, a sense of competition may begin to develop. By piecing together a growing series of successful and non-threatening running experiences, you begin the transition into a more fit lifestyle.
There are always conditions — injury, a long stretch of bad weather, a partner dropping out — that may stop your running and force you to start over again as a beginner. When the year’s big race is over, you may lose the motivation to keep going. A jogger will sometimes give up running completely, but usually will start again after an extended layoff.
Jeff Galloway’s Book on Running, “The Five Stages of A Runner.”
Wednesday, June 24, 2009
Abe's Proclamation.
"A race is a work of art that people can look at and be affected in as many ways as they're capable of understanding."
- Steve Prefontaine
- Steve Prefontaine
Tuesday, June 23, 2009
The FUNdamentals of Youth Running~
RRCA: Kids Run the Nation®
Taken from the Kids Run the Nation Program Guide.
Taken from the Kids Run the Nation Program Guide.
The Road Runners Club of America promotes the following guidelines for youth running. These guidelines are based on the 10 developmental principles that guide training and racing for young distance runners outlined in the book Training for Young Distance Runners written by Larry Greene, PhD and Russ
Pate, PhD, published by Human Kinetics.
Pate, PhD, published by Human Kinetics.
~Make Running Fun:
First and foremost, running should be fun. Do not use running as a punishment. Encourage children to participate and try their best.
First and foremost, running should be fun. Do not use running as a punishment. Encourage children to participate and try their best.
~Emphasize good technique: Teach youth good form early and help eliminate
bad habits such as excessive arm movement, twisting of the upper body, or over striding.
bad habits such as excessive arm movement, twisting of the upper body, or over striding.
~Focus on participation and self-improvement: In grade school, running should be about participation and developing a healthy lifestyle, not about being the fastest kid in the school or program. Save competition for middle and high
school aged students.
school aged students.
~Consider individual differences: Avoid a one size fits all running program. Accommodate for differences in abilities within the group. Children mature both physically and emotionally at different rates, and this will factor into
their ability to participate in running.
their ability to participate in running.
~Limit systematic training and competition before puberty: Before puberty
children are rapidly growing and changing. Excessive, systematic training may interfere with normal growth and cause injury in a child. Between the ages of 3 and 9, encourage regular exercise, which can include organized running for fun
as outlined in this program guide. Around the age of 8-12, children may enjoy participation in a more organized running program that has a more systematic training environment that lasts 2-3 months. Around the age of 12 for girls and 14 for boys, key developmental changes will enable students to slowly increase training distance and duration leading to participation in a systematic and competitive training environment.
children are rapidly growing and changing. Excessive, systematic training may interfere with normal growth and cause injury in a child. Between the ages of 3 and 9, encourage regular exercise, which can include organized running for fun
as outlined in this program guide. Around the age of 8-12, children may enjoy participation in a more organized running program that has a more systematic training environment that lasts 2-3 months. Around the age of 12 for girls and 14 for boys, key developmental changes will enable students to slowly increase training distance and duration leading to participation in a systematic and competitive training environment.
~Increase running workload gradually: Running workload includes volume
(distance), intensity (speed or effort), and frequency (number of days a week). Just like with adult, running training, children should start a running program
with a low volume, low intensity, and limit frequency to a couple days a week. Workload should increase over the duration of the program, but should remain
appropriate for the individual student.
(distance), intensity (speed or effort), and frequency (number of days a week). Just like with adult, running training, children should start a running program
with a low volume, low intensity, and limit frequency to a couple days a week. Workload should increase over the duration of the program, but should remain
appropriate for the individual student.
~Participate in age appropriate running events: Running in a kid’s fun run
or youth track event can be a great experience for kids. For children 5 and under focus on “dash” events that range from a few yards to 400 meters. For children 5 and over, kids fun runs that are a ½ to 1 mile long may be considered, but allow for a combination of running and walking. Children ages 12 and over may want to participate in a 5K run. Children ages 15 and older may want to participate in a 10K to half marathon event. Children 18 and older may want
to participate in a marathon or further distance. These are general guidelines and the distance a child can physically and emotionally tolerate will depend on the individual, however longer distances (10K and over) should wait until after
puberty.
or youth track event can be a great experience for kids. For children 5 and under focus on “dash” events that range from a few yards to 400 meters. For children 5 and over, kids fun runs that are a ½ to 1 mile long may be considered, but allow for a combination of running and walking. Children ages 12 and over may want to participate in a 5K run. Children ages 15 and older may want to participate in a 10K to half marathon event. Children 18 and older may want
to participate in a marathon or further distance. These are general guidelines and the distance a child can physically and emotionally tolerate will depend on the individual, however longer distances (10K and over) should wait until after
puberty.
Monday, June 22, 2009
Abe's CANCELLED for tonight due to Heat Advisory
Abe's Army will not be held tonight due to the extreme heat. Any group who wants to do a short training should plan to WALK, stay out of the sun as much as possible, HYDRATE, keep the session short, and use caution throughout the session.
Issued by The National Weather Service
Lincoln, IL
3:06 pm CDT, Mon., Jun. 22, 2009
... HEAT ADVISORY NOW IN EFFECT UNTIL 7 PM CDT WEDNESDAY...
THE HEAT ADVISORY IS NOW IN EFFECT UNTIL 7 PM CDT WEDNESDAY.
HIGH TEMPERATURES TUESDAY AND WEDNESDAY WILL AGAIN CLIMB INTO THE LOWER AND MIDDLE 90S. WHEN COMBINED WITH THE HIGH MOISTURE CONTENT OF THE ATMOSPHERE... HEAT INDEX VALUES BETWEEN 100 AND 105 WILL RESULT. MUGGY CONDITIONS WILL CONTINUE DURING THE OVERNIGHT HOURS WITH LOWS FROM 70 TO 75 AND HIGH HUMIDITY.
PRECAUTIONARY/PREPAREDNESS ACTIONS...
DRINK PLENTY OF FLUIDS... STAY IN AN AIR-CONDITIONED ROOM... STAY OUT OF THE SUN... AND CHECK UP ON RELATIVES AND NEIGHBORS.
Issued by The National Weather Service
Lincoln, IL
3:06 pm CDT, Mon., Jun. 22, 2009
... HEAT ADVISORY NOW IN EFFECT UNTIL 7 PM CDT WEDNESDAY...
THE HEAT ADVISORY IS NOW IN EFFECT UNTIL 7 PM CDT WEDNESDAY.
HIGH TEMPERATURES TUESDAY AND WEDNESDAY WILL AGAIN CLIMB INTO THE LOWER AND MIDDLE 90S. WHEN COMBINED WITH THE HIGH MOISTURE CONTENT OF THE ATMOSPHERE... HEAT INDEX VALUES BETWEEN 100 AND 105 WILL RESULT. MUGGY CONDITIONS WILL CONTINUE DURING THE OVERNIGHT HOURS WITH LOWS FROM 70 TO 75 AND HIGH HUMIDITY.
PRECAUTIONARY/PREPAREDNESS ACTIONS...
DRINK PLENTY OF FLUIDS... STAY IN AN AIR-CONDITIONED ROOM... STAY OUT OF THE SUN... AND CHECK UP ON RELATIVES AND NEIGHBORS.
It's Hot Out There Today!
Below are some great tips from John Moyer, Co-Leader of Group 16:
Hydration is the key today!!!!
If you haven’t started hydrating, start now!! Don’t wait till minutes before it wont do you any good and will probably make you sick. Don’t go overboard with Gatorade. This stuff is made for vigorous exercise for more than 45 minutes. If you drink too much before a workout it will make you sick. I like to water down my Gatorade mixing it into your water throughout the day.
It seems like a lot but try to get a half gallon of water through your system by 5:45pm. Keep your air conditioning off in your car on the way to the run so you will be warmed up and acclimated to the heat. Eat a light lunch with a couple of health snacks this afternoon, fruit or granola bars are good snack idea.
Hydration is the key today!!!!
If you haven’t started hydrating, start now!! Don’t wait till minutes before it wont do you any good and will probably make you sick. Don’t go overboard with Gatorade. This stuff is made for vigorous exercise for more than 45 minutes. If you drink too much before a workout it will make you sick. I like to water down my Gatorade mixing it into your water throughout the day.
It seems like a lot but try to get a half gallon of water through your system by 5:45pm. Keep your air conditioning off in your car on the way to the run so you will be warmed up and acclimated to the heat. Eat a light lunch with a couple of health snacks this afternoon, fruit or granola bars are good snack idea.
John Geyston Self Defense Workshop
http://srrc.net/wp-content/uploads/2009/06/john-geyston-jgpma1.pdf
What: Fighting Fit and Self Defense Workshop
Presented by John Geyston’s Premier Martial Arts (JGPMA)
When: Thursday June 25 at 6:45 PM and Saturday July 25 at 11 AM
Cost: SRRC discount cost: $10 per session
Where: Located at JGPMA Kickboxing Annex at 1200 Bradfordton Rd
Pre-Registration required due to space (only 30 bags but two people can double up on bags)
546-6PMA (6762) or email jgpma@jgpma.com visit www.JGPMA.com
What: Fighting Fit and Self Defense Workshop
Presented by John Geyston’s Premier Martial Arts (JGPMA)
When: Thursday June 25 at 6:45 PM and Saturday July 25 at 11 AM
Cost: SRRC discount cost: $10 per session
Where: Located at JGPMA Kickboxing Annex at 1200 Bradfordton Rd
Pre-Registration required due to space (only 30 bags but two people can double up on bags)
546-6PMA (6762) or email jgpma@jgpma.com visit www.JGPMA.com
Sunday, June 21, 2009
Week 4
Monday (June 22):
P-2.5 miles
C-3 miles
Tuesday (June 23):
Cross train
Wednesday (June 24):
P-1-2 miles
C-2.5-3 miles
Track workout at Sacred Heart Griffin's Track-every Wednesday at 5:30 PM- All are welcome! This is not just for the speedy as you do run at your own pace. We can almost guarantee you that there will be someone else that also runs your speed! For more information regarding the summer track workouts, visit Katie's blog at http://www.runkt.blogspot.com/. This really is a lot of fun as Katie does make our track experience enjoyable.
Thursday (June 25):
P-1-2 miles
C-2.5-3 miles
Friday (June 26):
Off
Saturday (June 27):
P-3 miles
C-3 miles
Sunday (June 28):
P-Off
C-Cross train
P-2.5 miles
C-3 miles
Tuesday (June 23):
Cross train
Wednesday (June 24):
P-1-2 miles
C-2.5-3 miles
Track workout at Sacred Heart Griffin's Track-every Wednesday at 5:30 PM- All are welcome! This is not just for the speedy as you do run at your own pace. We can almost guarantee you that there will be someone else that also runs your speed! For more information regarding the summer track workouts, visit Katie's blog at http://www.runkt.blogspot.com/. This really is a lot of fun as Katie does make our track experience enjoyable.
Thursday (June 25):
P-1-2 miles
C-2.5-3 miles
Friday (June 26):
Off
Saturday (June 27):
P-3 miles
C-3 miles
Sunday (June 28):
P-Off
C-Cross train
The Five Stages of a Runner~
I posted this article last year but thought it was worth repeating as it remains one of my favorites.
This is from the second chapter of Jeff Galloway’s Book on Running, “The Five Stages of A Runner.” I was amused to read Jeff’s Galloway's description of each stage as we pass through them.
I will post each stage every couple of days/week.
"I started running when I was 13. I was immediately intoxicated with a beginner’s enthusiasm: the very special thrill of exertion, and a feeling that my body had vast capabilities. Of course, I tried to maximize every jog and thrill on that first run and then had to hobble around for a week, almost too sore to move. But once the soreness diminished I was back out there, running again. I was hooked. As in any skill or craft, there were various stages of involvement, competence and enjoyment. Now that I’ve been running for over 25 years, and have spent a great deal of time helping others weave running into their lives, I see a similar pattern of evolution in just about all runners.
Progress is a matter of learning, maturing and knowing yourself; one stage leads logically to the next. Not everyone has the same aspirations; all runners are not seeking Olympic gold. But understanding the experience common to most veteran runners — though you may not go through all five stages described here — will enable you to minimize the pitfalls and maximize the gains of your running future".
THE BEGINNER Stage One: Making the Break:
Every beginning is precarious. There you are, perched on the edge of starting something entirely new, yet there are distractions, even criticisms, that cause detours and dead ends. You want to be more healthy and fit, but you may not realize how secure you’ve become in an inactive world. Each time you go out for a run you encounter a new side of yourself — one that must somehow be integrated into your daily life.
There is usually a struggle within and without. The old lifestyle is there and offers security. When the energy of “beginning” wears off, it’s harder to motivate yourself to go out for that daily run. You’ll face a lot of obstacles at first. It’s all too easy to stop when the weather turns cold, when it rains or snows, or when you feel the aches and pains of starting. You haven’t had to deal with these things before and the temptation to quit is strong.
Your running may also be threatening to your less active friends. Eventually you — the beginner — and your non-running friends work it out. The transition period, however, can be unstable and uncomfortable for both. If you falter, the old world — comfortable in many ways — is waiting for you to slip back in. If you’re lucky enough to make new friends who share similar fitness goals, you’ll probably find refuge in the “fit” world while you gain your “running security.”
Social reinforcement makes it easier to establish the fitness habit. One good approach is to find a group that meets regularly. Or you can make a pact with a friend who drags you out on bad days and vice versa. Races and fun runs are great opportunities to meet people.
At times, you may not progress as fast as you expected. We Americans are traditionally hyperactive and impatient. When we plant a seed, we not only want it to grow, we want it to become a tree by next week. We want results. When you start, you want to see physical and psychological benefits. But if you push too hard, you can tire yourself out and end up quitting in frustration.
The seed of exercise — if you don’t crush it — will survive periods of moisture and drought. Just when it seems to be drying up, it will spring to life, rejuvenated, and propel you further down the road. Don’t be discouraged, even if you’ve stopped. Tomorrow is another day. Many beginners stop and start again 10 or 15 times before they get the habit established.
Beginners who don’t put pressure on themselves seem to have an easier time staying with it. If you simply walk/jog 30-40 minutes every other day, you’ll find yourself gently swept along in a pattern of relaxation and good feeling. Your workout starts to become a special time for you.As you make progress you find within yourself the strength and security to keep going. At first you’re “just visiting” that special world when you go out for a run. But gradually you begin to change. You get used to the positive relaxed feeling. Your body starts cleaning itself up, establishing muscle tone, circulating blood and oxygen more vigorously. One day you find you’re addicted, and the beginner becomes a jogger.
This is from the second chapter of Jeff Galloway’s Book on Running, “The Five Stages of A Runner.” I was amused to read Jeff’s Galloway's description of each stage as we pass through them.
I will post each stage every couple of days/week.
"I started running when I was 13. I was immediately intoxicated with a beginner’s enthusiasm: the very special thrill of exertion, and a feeling that my body had vast capabilities. Of course, I tried to maximize every jog and thrill on that first run and then had to hobble around for a week, almost too sore to move. But once the soreness diminished I was back out there, running again. I was hooked. As in any skill or craft, there were various stages of involvement, competence and enjoyment. Now that I’ve been running for over 25 years, and have spent a great deal of time helping others weave running into their lives, I see a similar pattern of evolution in just about all runners.
Progress is a matter of learning, maturing and knowing yourself; one stage leads logically to the next. Not everyone has the same aspirations; all runners are not seeking Olympic gold. But understanding the experience common to most veteran runners — though you may not go through all five stages described here — will enable you to minimize the pitfalls and maximize the gains of your running future".
THE BEGINNER Stage One: Making the Break:
Every beginning is precarious. There you are, perched on the edge of starting something entirely new, yet there are distractions, even criticisms, that cause detours and dead ends. You want to be more healthy and fit, but you may not realize how secure you’ve become in an inactive world. Each time you go out for a run you encounter a new side of yourself — one that must somehow be integrated into your daily life.
There is usually a struggle within and without. The old lifestyle is there and offers security. When the energy of “beginning” wears off, it’s harder to motivate yourself to go out for that daily run. You’ll face a lot of obstacles at first. It’s all too easy to stop when the weather turns cold, when it rains or snows, or when you feel the aches and pains of starting. You haven’t had to deal with these things before and the temptation to quit is strong.
Your running may also be threatening to your less active friends. Eventually you — the beginner — and your non-running friends work it out. The transition period, however, can be unstable and uncomfortable for both. If you falter, the old world — comfortable in many ways — is waiting for you to slip back in. If you’re lucky enough to make new friends who share similar fitness goals, you’ll probably find refuge in the “fit” world while you gain your “running security.”
Social reinforcement makes it easier to establish the fitness habit. One good approach is to find a group that meets regularly. Or you can make a pact with a friend who drags you out on bad days and vice versa. Races and fun runs are great opportunities to meet people.
At times, you may not progress as fast as you expected. We Americans are traditionally hyperactive and impatient. When we plant a seed, we not only want it to grow, we want it to become a tree by next week. We want results. When you start, you want to see physical and psychological benefits. But if you push too hard, you can tire yourself out and end up quitting in frustration.
The seed of exercise — if you don’t crush it — will survive periods of moisture and drought. Just when it seems to be drying up, it will spring to life, rejuvenated, and propel you further down the road. Don’t be discouraged, even if you’ve stopped. Tomorrow is another day. Many beginners stop and start again 10 or 15 times before they get the habit established.
Beginners who don’t put pressure on themselves seem to have an easier time staying with it. If you simply walk/jog 30-40 minutes every other day, you’ll find yourself gently swept along in a pattern of relaxation and good feeling. Your workout starts to become a special time for you.As you make progress you find within yourself the strength and security to keep going. At first you’re “just visiting” that special world when you go out for a run. But gradually you begin to change. You get used to the positive relaxed feeling. Your body starts cleaning itself up, establishing muscle tone, circulating blood and oxygen more vigorously. One day you find you’re addicted, and the beginner becomes a jogger.
Saturday, June 20, 2009
How to Prevent Running Injuries.
Once you've been running for a while, you may eventually have to deal with the pain and inconvenience of an injury. Most common running injuries are due to overuse, overtraining, improper shoes, or a biomechanical flaw in body structure and motion. The good news is that many running injuries can be prevented. Follow these steps to keep yourself on the road.
Here's How:
1) Avoid the "terrible too's". Many running injuries are a result of overtraining: too much intensity, too many miles, too soon. It's important to go easy when adding mileage or intensity to your training. You shouldn't increase your weekly mileage by more than 10% each week. You can still push your limits, but you'll have to take a gradual and patient approach. By building up slowly, you can save yourself pain and frustration, and still reach your goals. Let common sense and a smart training schedule determine how much you should be running.
2) Treat your feet right. Be sure that your shoes aren't worn out and that you have the right model for your feet and running style. The wrong shoe can actually aggravate existing problems, causing pain in your feet, legs, knees or hips. Wearing shoes that have lost their cushioning may also lead to injury. Go to a specialty running shop where you can be properly fitted for running shoes, and replace them every 350-500 miles. If you have a biomechanical problem with your feet, you may also look into getting fitted for heel lifts or orthotics.
3) Find the right surface. Once you have the right shoes, you want to make sure you're using them on the best surface. Ideally, you want the ground to absorb shock, rather than passing it along to your legs. Avoid concrete as much as possible: It's about 10 times as hard as asphalt, and is a terrible surface for running. Try to find grass or dirt trails to run on, especially for your higher mileage runs. Consistency is important, too, because a sudden change to a new running surface can cause injuries. You'll also want to avoid tight turns, so look for slow curves and straight paths.
4) Stay loose. A regular stretching program can go a long way toward injury prevention. Be diligent about stretching after your runs -- your body will make you pay if you get lazy about it.
5) Keep your balance. Injuries sometimes pop up when you're paying too much attention to your running muscles and forgetting about the others. For example, knee injuries sometimes occur because running strengthens the back of your legs more than the front of your legs. Your relatively weak quads aren't strong enough to keep your kneecap moving in its proper groove, which causes pain. However, once you strengthen your quads, the pain will often go away.
6) Make sure you're ready to return. To prevent re-injury, ease back into training with water running, cycling, or using an elliptical trainer. Overtraining is the number one cause of injuries, so try to remember that progress takes time.
By Christine Luff, About.com
June 16, 2008
Here's How:
1) Avoid the "terrible too's". Many running injuries are a result of overtraining: too much intensity, too many miles, too soon. It's important to go easy when adding mileage or intensity to your training. You shouldn't increase your weekly mileage by more than 10% each week. You can still push your limits, but you'll have to take a gradual and patient approach. By building up slowly, you can save yourself pain and frustration, and still reach your goals. Let common sense and a smart training schedule determine how much you should be running.
2) Treat your feet right. Be sure that your shoes aren't worn out and that you have the right model for your feet and running style. The wrong shoe can actually aggravate existing problems, causing pain in your feet, legs, knees or hips. Wearing shoes that have lost their cushioning may also lead to injury. Go to a specialty running shop where you can be properly fitted for running shoes, and replace them every 350-500 miles. If you have a biomechanical problem with your feet, you may also look into getting fitted for heel lifts or orthotics.
3) Find the right surface. Once you have the right shoes, you want to make sure you're using them on the best surface. Ideally, you want the ground to absorb shock, rather than passing it along to your legs. Avoid concrete as much as possible: It's about 10 times as hard as asphalt, and is a terrible surface for running. Try to find grass or dirt trails to run on, especially for your higher mileage runs. Consistency is important, too, because a sudden change to a new running surface can cause injuries. You'll also want to avoid tight turns, so look for slow curves and straight paths.
4) Stay loose. A regular stretching program can go a long way toward injury prevention. Be diligent about stretching after your runs -- your body will make you pay if you get lazy about it.
5) Keep your balance. Injuries sometimes pop up when you're paying too much attention to your running muscles and forgetting about the others. For example, knee injuries sometimes occur because running strengthens the back of your legs more than the front of your legs. Your relatively weak quads aren't strong enough to keep your kneecap moving in its proper groove, which causes pain. However, once you strengthen your quads, the pain will often go away.
6) Make sure you're ready to return. To prevent re-injury, ease back into training with water running, cycling, or using an elliptical trainer. Overtraining is the number one cause of injuries, so try to remember that progress takes time.
By Christine Luff, About.com
June 16, 2008
Friday, June 19, 2009
Abe's Proclamation.
"Don't expect every day to be better than the last. Some days will be slower than others, and some days might even hurt a bit. But as long as you're on the road, it's a good day."
~Author Unknown.
~Author Unknown.
Thursday, June 18, 2009
Any Aches and Pain?
Photo~Jerry giving Becky some advice on knee pain.
Don't forget that AthletiCare will be at the park every Monday night at 5:30 until shortly after the runs start to assess and answer any of your running aches/pains and questions.
Jerry Sullivan is the athletic trainer in charge of the medical portion of Abe's Army. St. John's Hospital/AthletiCare provides medical coverage for all the races in the Springfield area. As part of their coverage of Abe's Amble, they provide an athletic trainer or a physical therapist on Monday's at 5:30 p.m. at the Shelter at Lincoln Park for their "curbside consultations." They will stay until the last group goes out which is around 6:15 p.m.
They also provide a free walk-in clinic staffed by an athletic trainer on Wednesdays at 4:30 p.m. at AthletiCare.
This is a great way to have any nagging problems or questions answered regarding any running related issues.
Thanks AthletiCare for providing this wonderful (free) service!
Wednesday, June 17, 2009
30th Annual Women's Distance Festival is less then one month away!
The 30th annual women's distance festival 2 mile run will be held on July 11th at the Washington Park Picnic Shelter. This is a terrific course for first time runners, walkers, and experienced runners!
The women's race will start at 8:00 followed by a free children's fun run at 8:40. Awards (jewelry) will be given to the top 3 females in each age categories. All walkers will receive a participation award.
Each participants will receive a tropical yellow dry release shirt if registered by July 1st. Availability and correct sizes may not be guaranteed after this date. New this year: tag timing!
Be sure and also check out the health fair during the event. These interactive booths staffed by the WDF sponsors will offer health screenings and information geared towards women and children.
Register online at womensdistance.com or getmeregistered.com. For any questions call Susan Helm at 217-502-3992 or e-mail at susan.helm@comcast.net. A paper application is available but the registration fee is $2.00 more then registering online. Race Clean. Live Green.
Packet pick up and late registration will be from 4-7 on July 10th at St. John's AthletiCare and at 7:00 AM the morning of the race at Washington Park/picnic shelter. Lots of door prizes, food and friends. Come and enjoy a female friendly day. Proceeds will be donated to Girls on the Run. A non-profit prevention program that encourages preteen girls to develop self-respect and healthy lifestyles through running.
The children's fun run consists of three different age categories (0-5, 6-8, 9-12)complete with race packets filled with goodies, bibs, t-shirts (for the first 100 who register) and medallions for the first 100 finishers. For the children's fun run, both boys and girls are allowed to participate. Children must be registered for the Fun Run in order to participate. Registration may also be submitted at getmeregistered.com.
Volunteers are needed so men come on out and support us women as we run!
The women's race will start at 8:00 followed by a free children's fun run at 8:40. Awards (jewelry) will be given to the top 3 females in each age categories. All walkers will receive a participation award.
Each participants will receive a tropical yellow dry release shirt if registered by July 1st. Availability and correct sizes may not be guaranteed after this date. New this year: tag timing!
Be sure and also check out the health fair during the event. These interactive booths staffed by the WDF sponsors will offer health screenings and information geared towards women and children.
Register online at womensdistance.com or getmeregistered.com. For any questions call Susan Helm at 217-502-3992 or e-mail at susan.helm@comcast.net. A paper application is available but the registration fee is $2.00 more then registering online. Race Clean. Live Green.
Packet pick up and late registration will be from 4-7 on July 10th at St. John's AthletiCare and at 7:00 AM the morning of the race at Washington Park/picnic shelter. Lots of door prizes, food and friends. Come and enjoy a female friendly day. Proceeds will be donated to Girls on the Run. A non-profit prevention program that encourages preteen girls to develop self-respect and healthy lifestyles through running.
The children's fun run consists of three different age categories (0-5, 6-8, 9-12)complete with race packets filled with goodies, bibs, t-shirts (for the first 100 who register) and medallions for the first 100 finishers. For the children's fun run, both boys and girls are allowed to participate. Children must be registered for the Fun Run in order to participate. Registration may also be submitted at getmeregistered.com.
Volunteers are needed so men come on out and support us women as we run!
Tuesday, June 16, 2009
Abe's Proclamation:
"I like hills because you can see the top. I know that sounds glib, but you know that the hill is not going to keep appearing; it's there and once you get to the top, it's behind you, and you feel as though you have conquered something."
~Rob DeCastella, Olympic Marathoner
~Rob DeCastella, Olympic Marathoner
Monday, June 15, 2009
Week 3~
Monday (June 15th):
P-2 miles
C-3 miles
Tuesday (June 16th):
Cross train
Wednesday (June 17th):
P-1-2 miles
C-2.5-3 miles
Track workout at Sacred Heart Griffin's Track-every Wednesday at 5:30 PM- All are welcome! This is not just for the speedy as you do run at your own pace. We can almost guarantee you that there will be someone else that also runs your speed! For more information regarding the summer track workouts, visit Katie's blog at http://www.runkt.blogspot.com/. This really is a lot of fun as Katie does make our track experience enjoyable.
Thursday (June 18th):
P-1-2 miles
C-2.5-3 miles
Friday (June 19th):
Off
Saturday (June 20th):
P-2.5 miles
C-4 miles
Peoria Steamboat Classic 4 mile or 15K run.
NO ENTRIES ACCEPTED AFTER JUNE 17, 2009!
http://www.steamboatclassic.org/sboat/home
Sunday (June 21st):
P-Off
C-Cross train
P-2 miles
C-3 miles
Tuesday (June 16th):
Cross train
Wednesday (June 17th):
P-1-2 miles
C-2.5-3 miles
Track workout at Sacred Heart Griffin's Track-every Wednesday at 5:30 PM- All are welcome! This is not just for the speedy as you do run at your own pace. We can almost guarantee you that there will be someone else that also runs your speed! For more information regarding the summer track workouts, visit Katie's blog at http://www.runkt.blogspot.com/. This really is a lot of fun as Katie does make our track experience enjoyable.
Thursday (June 18th):
P-1-2 miles
C-2.5-3 miles
Friday (June 19th):
Off
Saturday (June 20th):
P-2.5 miles
C-4 miles
Peoria Steamboat Classic 4 mile or 15K run.
NO ENTRIES ACCEPTED AFTER JUNE 17, 2009!
http://www.steamboatclassic.org/sboat/home
Sunday (June 21st):
P-Off
C-Cross train
Sunday, June 14, 2009
Safety First~
If there are storm or tornado warnings or there is lightning neither leaders or recruits should run. If there are weather watches please be vigilant of changing conditions and seek shelter as needed. If you choose to run under these conditions you do so at your own risk.
Whether or not there are cars on the roads and parkways of our routes stay to the left side of the road and do not run more than 2 abreast. With the great crowds we have this year safety and courtesy are extremely important. We also want to make sure other citizens can continue to enjoy the park and fairgrounds while we are using them.
Finally leaders and recruits carry a cellphone to ensure you can get help in the event you or someone in your group needs it.
Stay tuned to the blog for updates, great job everyone, you are on your way!
Whether or not there are cars on the roads and parkways of our routes stay to the left side of the road and do not run more than 2 abreast. With the great crowds we have this year safety and courtesy are extremely important. We also want to make sure other citizens can continue to enjoy the park and fairgrounds while we are using them.
Finally leaders and recruits carry a cellphone to ensure you can get help in the event you or someone in your group needs it.
Stay tuned to the blog for updates, great job everyone, you are on your way!
Saturday, June 13, 2009
Introducing Orange 1~
The main photo above is Team 4 (Orange 1)!
Their leaders are Cindy Saxby, Michelle Murphy, and Lisa Mattingly. Recruits in this group, let's hear how you are doing...
Their leaders are Cindy Saxby, Michelle Murphy, and Lisa Mattingly. Recruits in this group, let's hear how you are doing...
Thursday, June 11, 2009
Let's see what you got..
If you feel you are up for a 5k run (3.1 miles), you have a great opportunity on Saturday, June 13 by running the Bob Goldman Scholastic Challenge. It is a very nice route based out of Center Park on the shores of Lake Springfield. The best part of the race is that it benefits the running programs of our area's high schools. Thousands of dollars have been donated to local programs due to this great race.
If you are up for a 5k, join your fellow SRRC members for the Scholastic Challenge. You can still register online at https://secure.getmeregistered.com/get_information.php?event_id=2509 or you can register at packet pickup on Friday, June 12th from 3-6 pm at the Springfield Running Center (you can also shop while you register/pick up your packet) or 6-7 am on Saturday at the Beach House at Center Park.
Bring your family and your camera as there is also a free 100 yard dash for ages 5 and under and a free quarter mile run for ages 6-10. All children receive a finishers ribbon.
Entry fee:
$18.00 per person
$1.00 discount for SRRC members and students
$20.00 per person on race day (no discounts)
If you are up for a 5k, join your fellow SRRC members for the Scholastic Challenge. You can still register online at https://secure.getmeregistered.com/get_information.php?event_id=2509 or you can register at packet pickup on Friday, June 12th from 3-6 pm at the Springfield Running Center (you can also shop while you register/pick up your packet) or 6-7 am on Saturday at the Beach House at Center Park.
Bring your family and your camera as there is also a free 100 yard dash for ages 5 and under and a free quarter mile run for ages 6-10. All children receive a finishers ribbon.
Entry fee:
$18.00 per person
$1.00 discount for SRRC members and students
$20.00 per person on race day (no discounts)
Group 15 has a blog.
Check out what the "Amble Ramblers" are doing...
http://ambleramblers.blogspot.com/
Feel free to check it out and see what your fellow Army Privates and leaders are doing.
Let me know of any blogs that are out there and I will post your link.
http://ambleramblers.blogspot.com/
Feel free to check it out and see what your fellow Army Privates and leaders are doing.
Let me know of any blogs that are out there and I will post your link.
Wednesday, June 10, 2009
How did week two go?
We had a great showing at the Fairgrounds and at Lincoln Park for the second week of Abe's Army!
Did everyone find their group? Please speak up if you are not matched with the right pace group. This is YOUR training program. When you train at the right pace with the right coaching you will get the BEST results. We encourage you to move around the groups to find the right pace. Do not be shy about this--ask your running leader for advice and to introduce you to another group leader to try out a new group.
We have a pace for everyone and we want each and everyone to feel successful. There is no such thing as TOO SLOW!
Let us help you run and walk your way to the finish line!
Did everyone find their group? Please speak up if you are not matched with the right pace group. This is YOUR training program. When you train at the right pace with the right coaching you will get the BEST results. We encourage you to move around the groups to find the right pace. Do not be shy about this--ask your running leader for advice and to introduce you to another group leader to try out a new group.
We have a pace for everyone and we want each and everyone to feel successful. There is no such thing as TOO SLOW!
Let us help you run and walk your way to the finish line!
Tuesday, June 09, 2009
Let's play ball~
Come out for the first social of the year with the SRRC at the Springfield Sliders!
Event: Springfield Sliders Baseball Game
When: Thursday, June 18th 6:35 pm-9:35 pm
Host: SRRC Social
Where: Lanphier Stadium/Robin Robert's Stadium
Cost/Double Play package:
$17 for an adult & $15 for a child. This includes a general admission ticket, 2 meats, 2 sides, and 2 beverages (beer or soda)
Please RSVP and mail payment to Melanie Reynolds at: grace32003@comcast.net
Payment must be recieved by 6/14/09.
Melanie Reynolds
3308 Red Bud Lane
Springfield, IL 62712
You may also give Melanie your payment on Monday night, June 15 at Lincoln Park.
*20 tickets needs to be sold for this event to take place.
Abe's Proclamation~
"The more energy you expend in running, the more energy you have."
~Kevin Nelson, The Runner's Book of Daily Inspiration
~Kevin Nelson, The Runner's Book of Daily Inspiration
Monday, June 08, 2009
Week Two~
Monday (June 8th):
P-1.5 miles
C-3 miles
Tuesday (June 9th):
Cross train
Wednesday (June 10th):
P-1-2 miles
C-2.5-3 miles
Track workout at Sacred Heart Griffin's Track-every Wednesday at 5:30 PM- All are welcome! This is not just for the speedy as you do run at your own pace. We can almost guarantee you that there will be someone else that also runs your speed! For more information regarding the summer track workouts, visit Katie's blog at www.runkt.blogspot.com. This really is a lot of fun as Katie does make our track experience enjoyable.
Thursday (June 11th):
P-1-2 miles
C-2.5-3 miles
Friday (June 12th):
Off
Saturday (June 13th):
P-2 miles
C-3.5 miles
Bob Goldman Scholastic Challenge 5K (3.1 miles)
Lake Springfield Beach House
Sunday (June 14th):
P-Off
C-Cross train
P-1.5 miles
C-3 miles
Tuesday (June 9th):
Cross train
Wednesday (June 10th):
P-1-2 miles
C-2.5-3 miles
Track workout at Sacred Heart Griffin's Track-every Wednesday at 5:30 PM- All are welcome! This is not just for the speedy as you do run at your own pace. We can almost guarantee you that there will be someone else that also runs your speed! For more information regarding the summer track workouts, visit Katie's blog at www.runkt.blogspot.com. This really is a lot of fun as Katie does make our track experience enjoyable.
Thursday (June 11th):
P-1-2 miles
C-2.5-3 miles
Friday (June 12th):
Off
Saturday (June 13th):
P-2 miles
C-3.5 miles
Bob Goldman Scholastic Challenge 5K (3.1 miles)
Lake Springfield Beach House
Sunday (June 14th):
P-Off
C-Cross train
Sunday, June 07, 2009
Rain. Rain. Go Away...
If it is raining (but NOT lightening), we will run! However, we will not run if there is lightening. For severe storm threats, always check the blog before you leave home. We will post any cancellations or updates as close to running time as possible.
If the weather is rainy, wearing a hat or visor will help keep the rain out of your eyes. Be sure to keep a towel, dry clothes, extra socks, etc. in your car for after the run.
Remember~have fun splashing through the puddles.
If the weather is rainy, wearing a hat or visor will help keep the rain out of your eyes. Be sure to keep a towel, dry clothes, extra socks, etc. in your car for after the run.
Remember~have fun splashing through the puddles.
Saturday, June 06, 2009
Quote of the day~
"Running should be a lifelong activity. Approach it patiently and intelligently, and it will reward you for a long, long time."
~Michael Sargent, M.D.
~Michael Sargent, M.D.
Thursday, June 04, 2009
Important - Is Your Team at Lincoln Park or Fairgrounds?
Welcome to Abe's Army and congratulations for joining. We're glad you are here!
We appreciate your patience, we are a volunteer organization doing our best to make this a good experience with a recordbreaking crowd this year. Thanks for your ideas and comments. We’re having to move some groups around to alleviate the parking issues. Some teams who were previously at Lincoln Park will now be meeting at the fairgrounds. Please check to see if your Team has been moved:
Lincoln Park
- All Walkers
- All Race Walkers
- Teams 9 through 22 (from the Lincoln Park time trial)
Fairgrounds – Use parking lot 21 for vehicle, assemble in front of the Grandstand
-Teams 1 through 8 from the Lincoln Park time trials and all leaders associated with those groups/teams (see list below)
- Teams 1-11 from the Fairgrounds time trials
Listing of Teams and Leaders Moving to the Fairgrounds
Team 1 (Purple 1)
Joe Thiel, Arthur Holtman , Bill Davis
Team 2 (Yellow 1)
Chuck Costello, Bob Fees, Mike Slater
Team 3 (Red 1)
Kaili Gustafson, Brenda Hillen, Ken Rausch
Team 4 (Orange 1)
Cindy Saxby, Michelle Murphy, Lisa Mattingly
Team 5 (Green 1)
Jim Miller, Ross Hewitt, Chuck Smittkamp
Team 6 (Blue 1)
Melissa Graham, George Hinkle, Jill Roth
Team 7 (Yellow 2)
Lois Jazo, Ashley Blankenship , Brian Derby
Team 8 (Red 2)
Deb Shultz, Erika Blauvelt, Rose Rebbe
If you do not have a designated group and guesstimate your running pace to be 10 minutes per mile or less, please report early to the Fairgrounds and see Jack Bellmer who will assign you to a group. If are a walker, race walker or you guesstimate that it will take you longer than 10 minutes to complete a mile, please report to Lincoln Park and Diana Nevitt will assign coordinators to assist you in joining a team/group. Don't worry if you end up in the wrong place or need to adjust, that can always be done, discuss it with Jack, Diana or your group/team leaders.
If you are a leader without a group, please report to Diana Nevitt at Lincoln Park for assignment.
Don't forget to refer to your Training Guide for helpful information, write down your team member and leaders contact information to assist you. Finally stay tuned to http://www.srrc.net/ and go to the Abe's Army Blog on the right hand side for up to date information on Abe's Army, that is how we will communicate with you between weekly training sessions.
Thank you again, we hope this will be a great experience. Enjoy!
- Barb Bonansinga
Wednesday, June 03, 2009
Group Run Opportunity~
Leaders and privates interested in running on Saturday mornings, please meet at the Washington Park playground shelter at 7:30 a.m. sharp. This is an informal group (not organized by pace or groups) and leaves at 7:30 a.m. SHARP.
Tuesday, June 02, 2009
The first step is over!
Congratulations on completing your first night!
Any thoughts/comments? We would really appreciate any feedback (negative or positive) as we strive to make this a great experience for you.
Any thoughts/comments? We would really appreciate any feedback (negative or positive) as we strive to make this a great experience for you.
Monday, June 01, 2009
Week One~
Monday (June 1st):
Group placement
Tuesday (June 2nd):
Cross train
Wednesday (June 3rd):
Privates (P)-1-2 miles
Corporals (C)-2.5-3 miles
Track workout at Sacred Heart Griffin's Track-every Wednesday at 5:30 PM- All are welcome! This is not just for the speedy as you do run at your own pace. We can almost guarantee you that there will be someone else that also runs your speed! For more information regarding the summer track workouts, visit Katie's blog at www.runkt.blogspot.com. This really is a lot of fun as Katie does make our track experience enjoyable.
Thursday (June 4th):
P-1-2 miles
C-2.5-3 miles
Friday (June 5th):
Off
Saturday (June 6th):
P-1.5 miles
C-3 miles
Sunday (June 7th):
P-off
C-cross train
Group placement
Tuesday (June 2nd):
Cross train
Wednesday (June 3rd):
Privates (P)-1-2 miles
Corporals (C)-2.5-3 miles
Track workout at Sacred Heart Griffin's Track-every Wednesday at 5:30 PM- All are welcome! This is not just for the speedy as you do run at your own pace. We can almost guarantee you that there will be someone else that also runs your speed! For more information regarding the summer track workouts, visit Katie's blog at www.runkt.blogspot.com. This really is a lot of fun as Katie does make our track experience enjoyable.
Thursday (June 4th):
P-1-2 miles
C-2.5-3 miles
Friday (June 5th):
Off
Saturday (June 6th):
P-1.5 miles
C-3 miles
Sunday (June 7th):
P-off
C-cross train
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