Stage Three: The Competitor~When Competition is the Main Driving Force.

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

There is a competitive streak, sometimes hidden, in all of us. As we continue to run, it will most likely surface. If kept under control, the competitive urge can be a great motivator, stimulating you to train well and to push yourself further than you might have otherwise. But with many runners, competition, rather than the many other benefits of running, becomes the goal.
You become a competitor when you start to plan your running around racing goals. It all starts innocently enough. After a few races you begin to wonder how fast you might run if you really trained. Before you know it you’re caught in a compulsive drive to run faster at the expense of running enjoyment.

Not all joggers enter this stage. Many simply remain joggers while a very few pass directly to the stage of “runner.” If you do find yourself becoming obsessed with competition, however, here are some things you might expect:

Initially the competitive spirit is exciting and rewarding. You’re running faster because of increased training. You read everything you can on training, stretching, nutrition, etc., and become somewhat of an expert on each. There are always new training techniques to try out and you give them all a whirl. (Only later do you realize that many of them are contradictory.)
But as the competitive drive grows, you start feeling insecure. You no longer value your daily runs for their own worth, but think only of how well they prepare you for races and better times. Missing a run seems to spell racing doom. You can almost feel the fat being deposited on your body and see the seconds you fought hard to erase ticking back on the clock. When you hear of a workout a friend has performed before achieving a personal record, you have to match it or die trying.

Occasionally you’ll run alone, but often you’ll seek out small groups of better runners to train with and find you’re making every workout a race; you’ll push the pace to “victory” or make others earn theirs. In the same way, every race becomes a challenge to a new personal record. You may begin to choose races for the ease of terrain and lack of quality competition.

Once the competitive spirit has taken over you tend to lose sight of your limitations. If a small mileage increase brought about a small improvement, you’ll try large mileage increases to gain a large improvement. Although you’ve read many times about the need for rest, you feel that yours is a special case — you don’t need as much recovery time as other mortals. For weeks you may feel tired most of the time, yet have trouble sleeping at night. You become irritable and make life difficult for your family and friends. Finally you push too far and break down with injury, sickness or fatigue, and you either can’t or don’t want to run.

At this point you may feel betrayed by your body. Here you are trying to mold it into greatness and it won’t respond. You fail to realize the improvements you’ve made during the past months or year and only visualize your fitness slipping away, your goals going down the drain. Thinking that your body is tricking you (or that an injury layoff is a sign of weakness) you get back into training too soon. Trying to run through the problems only makes them worse and leads to new injuries, and you miss the very races you’ve pushed yourself so hard for.

Still, when the frustration has passed (and the pounds have settled back on) you’ll probably start running again. Hopefully you’ll have learned a lesson. You’ll “recycle” and work your way up the ladder again. When you’ve put competition into perspective you’ll pass into the stage of “athlete,” or even “runner.”

There are some very positive lessons to be learned from competition and fortunately not all competitors have to go to such extremes to learn them. Pushing through tiredness and discomfort in a race to a new personal record is not only rewarding in itself, but gives you an idea of what you can do in other areas of your life. Strengths we have never used lie buried in each of us. Being challenged to our limits through competition helps these surface. Competition can be the path-finding mission which allows us to map our inner resources. At the same time, experiencing some frustration and pain can help us realize our limitations. By struggling we discover a bit more about the person inside us; we can learn from our mistakes and move on to new heights.

Side-note~
Wishing you a Happy Fourth of July. Enjoy the day and be safe.

Photo's of the week~

Click link to view more pictures:

http://www.flickr.com/photos/27074480@N07/show/

How was the Half-Way 5K?

Fabulous job out there tonight! We really appreciated your patience as we dealt with some last minute course changes. We realize that the run got started late and we sincerely apologize for the delay. With that being said~How did you do? How did you feel?

Check out the start...

It's a Go...

Join the SRRC running club this Thursday, July 3, for the "Go Ann Go!" Olympic trial party at Sammy's Sports Bar. TV coverage (USA) begins at 10:00 pm with the finals of the women's steeplechase scheduled for 11:45 pm. Come on out to Sammy's and cheer Ann on to the Olympic Team and celebrate Independence Day.

Anne Gaffigan and her family have been long time members of the SRRC and she hopes to make the United States Olympic track and field team in the steeplechase event. For more information regarding Olympic hopeful, Anne Gaffigan and to see why we are so excited, please view the following two articles from the State Journal Register.

http://www.sj-r.com/sports/x1346875223/Gaffigan-qualifies-for-Olympic-steeplechase-finals

http://www.sj-r.com/sports/x390619898/Running-clug-aids-Gaffigan

Take Me Out to the Ball Game!

Bring the family and join your running friends for an evening of baseball.

SPRINGFIELD SLIDERS VS. QUINCY
JULY 18TH AT 7:05 PM
ROBIN ROBERT'S STADIUM/LANPHIER PARK

Emily has 50 tickets reserved for the Springfield Road Runners Club! We will be sitting right behind home plate, in the Diamond Box reserved area, where we will have our own waited staff.
Tickets are only $5.50 each! RSVP to Emily no later than July 15th in order to reserve a ticket.
klockenga1994@sbcglobal.net

Stay tuned for more upcoming socials...

Week 6 (Half Way) Training Schedule~

WHOO HOO! You have made it half way and look how far you have come! Would love to hear any thoughts on this great achievement.

Monday (June 30):
p-off or cross train
c-off or cross train

Tuesday (July 1):
p & c-meet at the Fairgrounds for the Half-Way 5K
race walkers-meet at Lincoln Park

Wednesday (July 2):
p-off or cross train
c-speed work out or hills

Back on Track with KT Mac~Sacred Heart Griffin Track, 5:30 pm

Thursday (July 3):
p-run/walk 3.5 miles/35 minutes
c-5 miles

Friday (July 4):
Happy Fourth of July
p-off or cross train
c-off or cross train

Premier Bank 5K
Jacksonville, Illinois
You can always switch your training days and run another 5K.

Saturday (July 5):
p-run/walk 4-4.5 miles/40-50 minutes
c-6.5 miles

Sunday (July 6):
p-run/walk 3 miles/30-35 minutes
C-4 miles

Blast email:

For anyone who did not receive the following email~

This week will mark week 6 and the Half Way 5k for Abe's Army. We'll be setting up the race course on the state fairgrounds for all participants to run. Race walkers will meet in Lincoln Park. All other privates, corporals and sergeants will meet at the Commodities Pavilion across from the Grandstand at the Illinois State Fairgrounds. Please gather in your groups for announcements at 5:45. After brief announcements, groups will be given about 10 minutes to plan your race strategy and for warm ups. Everyone is encouraged to plan and run, run/walk or walk the pace you wish. If your leaders are running a faster pace than the group, they are encouraged to go back out on the course and run you in to the finish line. We'll have monitors on the course to yell out split times and make sure you follow the turns. The race clock and finish line chute will be set up so you will know what a race feels like. We will not score the race, so be sure to note your watch or the race clock time crossing the finish line. And enter your time in your log too. You'll be surprised in another few weeks how your running will improve! After the race, get back together in groups for a review of the race, stretching and for any additional run if your group feels like tackling more!

Tuesday's weather is looking like sunny and in the low 80's--perfect weather to test out your running legs and seeing your progress.

Anyone who is interested or willing to help us on the course by volunteering--we can certainly use your help to make this a fun and successful event. You can email Jan or I if you are willing to help on the course or tell us on Tuesday when you arrive. See you on Tuesday.

Keep smiling when you run!

Linda

Healthy Women, Healthy World~

The 29th annual women's distance festival 2 mile run will be held on July 12th 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. The first 100 children who register will receive a free t-shirt. There also is a separate start for walkers, along with prizes just for walker. Awards will be given to the overall winner as well as the first and second place winners in all age categories. For the first time, the race is offering beautiful engraved silver bracelets to the first place finishers. The second place finishers will receive an engraved silver key chain. Participants will receive a non-fitted wicking sleeveless shirt if registered by July 1st. Availability and correct sizes may not be guaranteed after this date.

An informative health fair will start at 8:30. Approximately 8-10 booths will offer health screenings and information geared towards women and children.

Register online at womensdistance.com or getmeregistered.com or pick up paper application at Abe's Army or Springfield Running Center or several other sporting goods stores in town. For any questions call Susan Helm at 217-502-3992 or e-mail at susan.helm@comcast.net
Packet pick up and late registration will be from 4-7 on July 11th at the Springfield Running Center and from 6:30-7:15 the morning of the race at Washington Park/picnic shelter.

Lots of door prizes, porta potties, decorated bath rooms, 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.

Volunteers are needed so men come on out and support us women as we run!

The Half-Way 5k~

Event:The Half-Way 5K
Place:Grandstand Avenue, State Fairgrounds
Time:5:45
Parking:Lot 21 (I usually enter through Gate 8)
Benefiting:Everyone (Privates, Corporals, and Sergeants)

(Privates~Don't forget that everyone is meeting at the Fairgrounds, not Lincoln Park).

There has been requests from some of the Army participants as to whether everyone can run their own pace for the practice 5k. 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. Sergeants may also stay with their group if they wish. We will have leaders out running and stationed along the course. The miles will be marked, the clocks will be out and mile splits will be called. We are looking for volunteers to be course Marshall's and to assist at the finish line.

*Remember to always smile as you cross the finish line as you never know who will be taking your picture.

Self Protection and Safety~

The following information is from Sergeant Diane Vanderkooy. You should remember Sergeant Vanderkooy from the Abe's Army orientation when she spoke about self defense. Sergeant Vanderkooy did offer to come meet again with the group if interested.

PERSONAL PROTECTION AND SAFETY FOR RUNNERS

1. Don't wear headsets. Use your ears to be aware of your surroundings at all times.
2. Carry change for a phone-call or carry a small cell phone on you.
3. Always run with a partner or with a dog.
4. Write down or leave word of the direction of your run. Tell friends and family of your favorite running routes so they can find you,(leave running routes on a card placed on you fridge).
5. Run in familiar areas. Know where telephones are, or open businesses or stores. Alter or vary your route.
6. Stay alert. The more aware you are, the less vulnerable you are. Expand your view to the left/right and look behind you at times, jog backwards for a few steps- its good for you too.
7. Avoid unpopulated areas, deserted streets, and overgrown trails. Especially avoid unlit areas at night.
8. Carry an ID or write your name, phone number, and blood type on the inside sole of your running shoe. Include medical information.
9. Ignore verbal harassment. Look directly at others and be observant, but keep your distance and keep moving.
10. Run against traffic so you can observe approaching automobiles.
11. Wear reflective material if you run before dawn or after dark.
12. Use your intuition about a person or an area. React on your intuitions and listen to your gut.
The number one rule in personal protection is to TRUST YOUR GUT. There is no better protection than that little feeling you get when things aren't quite right. Go with that feeling when it hits you and you will avoid many potentially dangerous situations.
13. Practice memorizing license tags or identifying characteristics of strangers. Gives you something to do on your runs too!
14. Carry a personal alarm and or pepper spray. Get training in self-defense and the use of pepper spray.
15. Call police immediately if something happens to you or someone else, don't be afraid to call - your safety may rely on it!

A woman’s chances are 1 in 10 to become a victim of sexual assault. It’s a sad truth in society today. Numbers are much higher within certain age groups & college students. Common sense is your best self defense against attack. Because every rape or assault is different, there is no one perfect deterrent against being a victim. Authorities recommend carrying a self defense Pepper Spray when available. If you are attacked always fight back and look for ways to escape. This is ALWAYS better than being taken somewhere. Stats show out of all the crimes involving women, those who fought back or stayed in semi public places faired better than those who were abducted and taken. Do anything you can to get away. Some women have avoided rape by talking their way out of it or fighting back. A kick in the groin works wonders. Always remember that your priority is to escape.

ALWAYS be aware of your surroundings . Just keep an eye out around you and TRUST YOUR GUT. If it does not feel right, it probably isn't. Keep your head up, walk confidently, and do not make things easy for the crook. Keep valuables tucked away. Do not flash cash when paying for merchandise. Be careful when and where you wear expensive jewelry. These things all scream "pick me" to a thief. Park in well-lit areas with lots of traffic around . Most criminals do not like to make a scene and will avoid busy locations. By parking near busy entry/exit points wherever you are, you are adding an undesirable element to the equation for the bad guy.Have your keys ready when going to your car. Taking time at the side of your car looking for keys is time the thug can approach you without you knowing it (remember your surroundings). If you have a panic alarm on your vehicle, familiarize yourself with how it works BEFORE you go out and need it in a crisis. Be ready to press that button if you need to. Scan the area before you exit your vehicle and as you walk back to it. If anything makes you feel uncomfortable, change accordingly. Either use another entrance/exit, wait until the situation resolves itself. If that means that you cannot get back to your car, contact security or the police for assistance. If you feel that you are being followed, go to a busy place or the nearest police station. The more witnesses you can put yourself in the middle of, the less likely the criminal will act. Try to get a good description of who is following you if it is safe to do so. Enroll in a reputable self-defense course, Contact your local police for suggestions in your area. Make sure that after you take the class, you practice the techniques. Remember, there are no rules or time outs. It is much better to let the bad guy get your property than to lose your life.

Follow up articles...

Please note the follow up articles in the State Journal Register today regarding the recent assult on an area runner. If you have time, also note the comments left from SJR readers.

http://www.sj-r.com/time_out/x1743980429/Authorities-say-joggers-should-always-be-aware


http://www.sj-r.com/time_out/x415945895/Jogging-safety-tips

Time to shop~

Dry release running shirts and caps with the Springfield Road Runners logo will be available for purchase on Tuesday, July 1st before and after the 5K training run at the Fairgrounds.

Prices range from $15-$28. Come and check out the great merchandise! Barb has more hats and also visors in a new selection of colors since they seem to be the biggest seller.

The caps will be great since it's raining again and dry release is a must to draw moisture away, keeping you cool and comfortable.

5K NEXT WEEK~

Here is the link for the 5K route for next week. Don't forget that EVERYONE (Privates and Corporals) will be meeting at the Fairgrounds. You MUST park in Lot 21, which is north of the Pork Patio/across from Conservation World.
http://www.usatf.org/routes/view.asp?rID=214858

Scholastic Challenge 5K Results~

http://srrc.net/media/SSOverAll.pdf

What a great day for a 5K run. The weather was ideal and the times were fabulous! Any thoughts from the Army? Any one's first race? How did you do? How did you feel? If you ran, it will be fun to compare your Scholastic time to next weeks practice 5K run.

Be sure and check out all of the photo's. Hardy breed does a great job with taking pictures and writing a recap/review of all of our races.
http://flickr.com/photos/hardybreed/sets/72157605730993326/

Jogger fights off would be rapist...

Please be extremely careful and alert when running alone.

The following article is on the front page of today's State Journal Register.
http://www.sj-r.com/news/x415944972/Jogger-fights-off-would-be-rapist

Know Your Running Safety Rules:
Information obtained from the book "Running for Dummies"~

Most running safety rules are just common sense. But you see so many runners — both male and female — who violate them every day that a rules review is indeed in order.

Consider the following:

Don't wear headsets. This is the No. 1 rule for safe running. Why? Because when you listen to music or the radio while running outside, you can't hear car horns, cyclists, or, heaven forbid, the footsteps of someone coming up behind you.

"But I love to listen to my music!" is a common response from those who refuse to give up their headsets. Fine. Wear them when you're running on a treadmill. But when you're outside, especially when you're on the roads, you are simply asking for trouble if you tune out your surroundings. (Side note~I no longer run with my IPOD but when I did I used to only wear one headphone in one ear).

Run against traffic. A bicycle is considered a vehicle, so it is subject to the same laws as cars and trucks. Cyclists ride with traffic. You are not a vehicle. You are a runner. You are also in a highly vulnerable position if you're running near cars, trucks, and bicycles.

So the best way to prevent an untimely meeting with one of these vehicles is to be able to see them. That means running on the side of the road or on the sidewalk and running while facing traffic.

If you run at night, make yourself visible. Wear light-colored clothing and invest a few dollars in a reflective vest, which you can purchase at a local running store.

Don't challenge cars to a race. If you and a car are both approaching an intersection, stop and let the car go first. (News flash: They're faster than you.)

Beware of stopped cars waiting to make a right turn. Stop and wait until they make the turn, or run behind them.

Run with others. This may be the easiest way to avoid problems altogether. Sharing the road with other runners is also a great way to stay motivated and to enjoy the sport.

If you must run alone, a treadmill at home or at a health club is a much safer option. A local track also offers some protection, but not if you're running alone and after dark.

Avoid running alone in unpopulated, unfamiliar areas and stay away from trails surrounded by heavy brush.

Do not wear jewelry. But do carry identification or write your name, phone number, and blood type on the inside sole of your running shoe. (Side note~Your Abe's Army Smart ID Tag should be worn at ALL times).

Always trust your intuition. If you're unsure about a person or a place, avoid it.

Carry a noisemaker or get training in self-defense and the use of pepper spray. And always call police if something happens to you or someone else or if you see something or someone suspicious.

Don't stop to give directions to strangers in cars if you are running alone.

Any other helpful hints from the seasoned runners?

Week 5 Training Plan~

Monday (June 23):
p-off or cross train
c-off or cross train

Tuesday (June 24):
Since the 5K practice run is going to be next Tuesday (July 1), we will be doing next weeks run this week.
p-run/walk 4 miles/40-45 minutes
c-6 miles

Corporals will NOT be meeting at the Fairgrounds.
Corporals will be meeting at Prairie Heart/St John's Hospital or as communicated per individual groups. (See previous post for further information).

Wednesday (June 25):
p-run/walk 3.5 miles/35-40 minutes
c-4.5-5 miles

Come and run in the first SRRC track meet. 5:30 pm. Sacred Heart Griffin. (See previous post for further information).

Thursday (June 26):
p-off or cross train
c-speed work or hills-40 minutes

Friday (June 27):
p-cross train
c-cross train

Saturday (June 28):
p-run/walk 4 miles/40-45 minutes
c-6 miles

Don't forget to run the Rochester 5K (See previous blog for further information).

Sunday (June 29):
p-run/walk 3-3.5 miles/35 minutes
c-4 miles

More clarification regarding the next two weeks~

Hi, everyone! We're excited about the participation and success five weeks into the program. Thanks for your involvement, whether you are a sergeant or one of our privates or corporals!

The information in the Abes log for this coming week is not accurate--sorry about that. We try to make everything PERFECT but so far we're a little short on that goal! Here's what you need to know:The Fairgrounds will not be available to us on Tuesday, June 24th.Corporals and their sergeants will meet again at St. John's Hospital, Prairie Heart Institute (that part of the log is correct!). If your group wants to use an alternate site (Washington Park, IDOT Trail, etc.) please make sure all of the members of your group are informed of the changes.

We will not be able to run the practice 5k on June 24 (because we need the Fairgrounds!). The practice run is re-scheduled for Tuesday, July 1. Plan to report to the Fairgrounds (all sergeants, corporals and privates. No groups at Lincoln Park). We'll have the running clock and finishers' chutes set up at the Fairgrounds for a timed run, run/walk or walk on a 3.1 mile course. The timed run is a great practice to launch your racing career! Think events like Women's Distance Festival (July 12) or Premiere Bank (July 4). Go to the SRRC website for more racing information and how to register for these upcoming races: www.srrc.net

Keep moving--you're doing great!

Linda Jones

PLEASE NOTE ANNOUNCEMENTS/CHANGES:

Corporals will NOT be meeting this week at the Fairgrounds. The corporals will meet again at Prairie Heart Institute at St. John's Hospital (or an alternate site if planned by the Sergeants and communicated to all group members).

Since the Fairgrounds is not accessible this week (June 24), we also will not be able to run the 5k practice run. The alternate date for the 5K will be July 1 at the fairgrounds. All groups (Privates, Corporals and Sergeants) will meet July 1st at the Fairgrounds.


Everyone, please communicate these changes with your group!

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.

If you can't make the Scholastic Challenge 5K this weekend, you can always do...

Privates~Were announcements better last night?

Master Sergeant Jan speaks regarding announcements:

I know there are those of you that do not want announcements prior to leaving for your run/walk. I wish we didn't have to have them myself. However, it's a necessary evil. Last week two Sergeants pulled what they thought was their group away before announcements. What they actually did was take part of the group. They left the other part of their group and one of the leaders, leaving that leader alone. Fortunately we had enough "floats" to help out. Right now folks don't really know each other well enough to know if they're all present and accounted for. Plus, the group that left early went into the cemetery.

Five or ten minutes to get our groups covered shouldn't really make that huge of an impact on your run/walk. The blog is great but face to face communication has it's value, also.

As stated before, I'd love to do away with announcements (and we are aware that this is the biggest complaint) but I see no alternatives as communication is key in relaying information.

Was last night better? We started on time, the mic was working and the information was covered quickly.

You can be a track star...

Come join the fun! Most of you are already running 3 miles so lets now try a shorter distance. I cannot stress enough that these track work-outs are not just for "fast runners". You will find someone who shares your pace. Even if you don't want to run, definitely come watch and/or volunteer your time.


Come see what it is all about.


SRRC Track Meet June 25th, 2008 5:30-8pm at Sacred Heart Griffin.

9 running events
1. 4 x 800 meter relay
2. 4 x 100 meter relay
3. 100 meter dash
4. 800 meter run
5. 4 x 200 meter relay
6. 400 meter dash
7. 1600 meter run
8. 200 meter dash
9. 4 x 400 meter relay

-Max # of events: 2 open running events per person and 2 relays per person.
-Please put a predicted finish time for every race you sign up for (including relays).
-If you have a team put together sign up as a team by writing four members together and circling them together on the sign up sheet. (Grab some of your Abe members and make a team. Grab your leaders and make a team or have all of your leaders be a team). Leave a comment if you want to form a team with other Abe runners who you might not know.
-If you are not a part of a team just sign up and we will put teams together
-1st through 3rd place for each event will receive a ribbon
-If you are not running in the track meet please see Emily to volunteer. We may even need some runners to help out when they are not running.
-Volunteers needed: timers, exchange judges, starter, scribe, finish judge, and maybe a few other people to help as needed that day.

Don't forget to buy some clothes...

Springfield Road Runners dry release running shirts and caps will be available for purchase tomorrow (June 17th) before and after the runs at Lincoln Park and Tuesday, June 24th at the Fairgrounds.

Prices range from $15-$28. Support the Club and show off your membership. The caps will be great when it rains and the dry release shirts are a must to draw moisture away, keeping you cool and comfortable.

It's Time to Run a 5K~

Let's test the water and see what you've got!

If you feel you are up for a 5k run (3.1 miles), you have a great opportunity on Saturday, June 21 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. Registration and packet pickup is Friday, June 20 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 100 yard dash for ages 5 and under and a quarter mile run for ages 6-10.

You can download an application by following this link:http://srrc.net/media/scholasticChallenge.pdf

Week 4 Training Schedule~

Monday (June 16):
p-cross train or off
c-cross train or off

Tuesday (June 17):
p-run/walk 3 miles/30 minutes
c-4.5 miles

*AVOID RUNNING AT THE STATE FAIRGROUNDS (JUNE 17-21).
*CORPORALS WILL BE MEETING AT THE PRAIRIE HEART BUILDING/ST JOHN'S HOSPITAL.

Wednesday (June 18):
p-cross train
c-speed work or hill workout

Track workout at Sacred Heart Griffin~5:30. Come join at least 50 other runners! A fast pace is definitely not required.

Thursday (June 19):
p-run/walk 3 miles/30 minutes
c-4 miles

Friday (June 20):
p-off or cross train
c-off or cross train

Saturday (June 21):
p-run/walk 3.5 miles/35 minutes
c-4.5-5 miles

Bob Goldman Scholastic Challenge 5K

Sunday (June 22):
p-run/walk 2-2.5 miles/25 minutes
c-4 miles

The Five Stages of a Runner~

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 stages as we pass through them.

I will post each stage every couple of days.

"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.

Don't forget to check your log book~

Reminder~Some of the log books were inadvertently collated (weeks 7, 8 and 9). If you take the opposing pages and matched them up correctly with the correct weeks, it falls in line.

Example~ Week 6 (Notes for Sat Women's Distance festival) would match up with Week 7 Sat. date.

Week 8 (Notes for Fri. Premier Bank 5k) would match up with Week 6 Friday date.

If this all sounds confusing, just refer to the blog for our training plans for the next few weeks.

Photo's of the week~

I could not decide on just one "photo of the week" so above are my three favorite. Thanks Bobbie for taking the pictures this week and a big thanks to Chuck for allowing me to be insane.

Click on link for further photo's.

http://www.flickr.com/photos/27074480@N07/page1/

Attacking MG~

Attack Myasthenia Gravis by running or walking for one hour around SHG track on June 14, 2008 at 9:00 AM. (You will be keeping track of your laps). This would be a great Saturday morning workout for Abe's Army and the Panera Bread runners who do not go to Peoria for the Steamboat Run. There is also a swimming portion of the fundraiser which begins at 1:00 PM at Eisenhower Pool. There is a $30 single entrance fee or minimum pledge or $40 late entrance fee or minimum pledge.


The SJR VOICE published an article about Katie Jasmon's athletic achievements and her struggle with MG last week. Proceeds to benefit the Myasthenia Gravis Foundation of Illinois.

I am having trouble posting the link for the application so if interested email me and I will forward you the application via email. dahlquist2000@yahoo.com

And another...

Group 19 presents the "One-niners."
http://www.abesarmyoneniners.blogspot.com/

Master Sergeant Jan Speaks~

Great job so far everyone.

The program really looks to be running smooth! Thanks so much!!As your distances increase and you need water stops other than the Fairgrounds and the park, please let Duane know (oldman@mwii.net) so that he and Leah can makes arrangements for set-up.

Due to the flag lowering ceremony at the tomb and the congestion that it causes, we're not going into the cemetery until the night when we do our practice run. Linda and I will have copies of the "old Abe's Amble" route that we'll share with you so that you can get your miles in without entering the cemetery.

Sergeants in the Privates group - if you feel you must change groups, PLEASE, PLEASE, let me know before you change. We must have a minimum of two Sergeants per group, preferably three. Please remember that the Tuesday night runs aren't training runs for you - they're training runs for the Privates and Corporals. Please be patient with your folks.

I'd like to take this opportunity to thank the leaders of Purple one: Susan Helm, Maria Ansley, Melanie Reynolds, and Christi Branham. They had the first ten people to finish on the first night and after their initial training run, the leaders decided to promote the group to Corporals. Those leaders then took over the "sticks" who were the folks that came in last. They went from the fastest group to the slowest group. Thanks, ladies. That's the kind of understanding and cooperation the Abe's Army needs.

Keep up the good work - Jan

Any aches and pains?

Athleticare will be at the park and fairgrounds every Tuesday 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 Tuesday's at 5:30 p.m. at the Pavilion at Lincoln Park and the pavilion in front of the grandstand at the fairgrounds 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!

Week 3 Training Plan~

Monday (June 9):
P-off or cross train
C-off or cross train

Tuesday (June 10):
P-run/walk 2-3 miles/25 min
C-4 mile run

Wednesday (June 11):
P-cross train
C-speed work or hills/30-40 min

Track workout at Sacred Heart Griffin~5:30 pm

Thursday (June 12):
P-run/walk 2-3 miles/25 min
C-4 easy miles

Friday the 13th:
P-off or cross train
C-off or cross train

Saturday (June 14):
P-run/walk 3 miles/30 minutes
C-4.5 miles

Steamboat Classic 4 mile and 15K
(registration closes June 11)

Sunday (June 15):
P-run/walk 2 miles/20 min
C-3-4 miles

"The journey of a thousand miles begins with a single step."

I found this on a small metal wall hanging at Target tonight - it's hanging by my front door. No matter where we are in our journey as privates, corporals, or sergeants, we find there no secrets to getting stronger or faster. We all have to patiently take it one step at a time. A toddler taking his or her first steps cannot run until he can walk confidently - running is much like this. Progress in running comes in baby steps. Sometimes we stumble or it would seem we aren't getting any stronger - but the fact that you continue to stick to your plan is proof that you indeed are well on your way to your first or faster 10K. Not every time out will be a "good run" - but we learn from each step we take, and from the steps we take together.

I actually bought this sign because last year my goal was to log 1,000 miles in my training log. It was my way of proving to myself how far I've come myself from Abe's recruit to where I am today - and in fact where most of us as sergeants started.

Mary Rogers

It's Raining Cats and Blogs~

More blog fun~
http://merrylincolns.blogspot.com/ and http://www.abesarmygroup26.blogspot.com

New and Improved~

Check out the updated Springfield Road Runners Club web site. It looks fabulous!
http://srrc.net/

The First Corporal Blog~

Group 23 at the Fairgrounds has sent me their blog. If you have a moment, you should check out the recent posting from Chuck. His thoughts should apply to every group.
http://itsgotime.wordpress.com/

New Photo's from the First Night~

Thanks George for taking the photo's and thanks Chuck for getting them in the correct resolution. Some of the photo's were blurry so we may not have been able to post all of the groups. I apologize if you don't find your group. http://www.flickr.com/photos/27074480@N07/sets/72157605437469351/

Springfield Road Runners Club Traveling Store~

Dry release running shirts and caps with the Springfield Road Runners logo will be available for purchase on the following dates:

Tuesday, June 17th before and after the Abe's Army training at Lincoln Park.
Tuesday, June 24th before and after Abe's Army training at the Fairgrounds.

Prices range from $15-$28. Support the Club and show off your membership.

The caps will be great with all this rain and dry release is a must to draw moisture away, keeping you cool and comfortable.

Contact Barbara J. Manson for any questions.
217-652-0524

What happens if it rains?

If it is raining (but NOT lightening), we will run. 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. However, we will not run if there is lightning.

Remember~have fun splashing through the puddles.

Week Two Training Plan~

Monday (June 2):
P-off or cross train
C-off or cross train

Tuesday (June 3):
P-walk/run 2 miles/20 minutes
C-run 4 miles

Wednesday (June 4):
P-walk/cross train
C-speed work or hills 40 minutes

Track workout at Sacred Heart Griffin-5:30 PM
~All abilities welcome.

Thursday (June 5):
P-run/walk 1.5-2 miles/20 minutes
C-off or cross train

Friday (June 6):
P-off or cross train
C-off or cross train

Saturday (June 7):
P-run/walk 2-2.5 miles/20-25 minutes
C-4-5 miles

Sunday (June 8):
P-run/walk 2 miles/20 minutes
C-3 easy miles


*On cross training days~Perform some other activity for 30-45 minutes.

Did anyone run Passavant?

How did you do?
Click on link for results.
http://www.fleetfeetstl.com/racetiming/raceresults.htm

This humid weather sure is a change from last Tuesday! Remember to HYDRATE.

The Sticks~

The Sticks have had their blog up and running prior to our first work-out.
http://abesarmy2008.blogspot.com/

Check out this great article that they have posted.
"20 Ways to "Stick" to your workout".
http://www.active.com/fitness/Articles/20_Ways_to_Stick_to_Your_Workout.htm?act=EMC-eNews_Ins_0508&link=3

Our first blog award goes to Lucky Number 7~

Group 7 has created the first blog! Feel free to check it out and see what your fellow Army Privates and leaders are doing.





http://abesarmygroup7.blogspot.com/





Let me know of any blogs that are developed and I will post your link.


Hey, we could even have a contest! The Best 2008 Abe's Army Blog Award. Just think...Bragging rights!

If you are ready?

The Passavant Powerade 5k/10k is this Saturday, May 31st.
Click link for more information.


http://www.passavanthospital.com/index.cfm?pageID=164

Master Sergeant Jan Speaks~

Don't forget to use your Springfield Running Center coupons before
May 31. It's a great chance to get those good shoes that you'll be
needing not to mention shorts and socks.


Also, please remember that you can switch groups if you feel the need. You can move up or move down. There's no shame to move down!! Better to move down and be comfortable and complete the program than to try to go too fast, be miserable and end up quitting. NO QUITTING - just adjust! It'll work, I promise. We're in this together and if I can do it, you can do it!!

Very important info to always remember when running on Tuesday nights~

We are NOT to enter the cemetery when running on Tuesday nights. We MUST find alternate routes! An electronic map of the original Abe's Amble course will be provided soon. If looking for hills, there are plenty of hills around Lincoln Park. The cemetery holds their flag lowering ceremony every Tuesday evening and we are not to disrupt this event by running through their area. We will run the entire course when we do our practice run in July. You may run through the cemetery on any other night and/or weekend. It would be great to meet your group at some point on another night/day to do this part of the course.

Thanks!

Click on link for first night pictures~

http://www.flickr.com/photos/27074480@N07/sets/72157605292268458/

The first step is over!

Congratulations on completing your first night!

How about that weather. Just think~ pretty soon we will be complaining that it's too hot.

Any thoughts/comments? We would really appreciate any feedback (negative or positive) as we strive to make this a great experience for you.

Recap for group placement~

What happens tomorrow?

The first night, the privates will run, run/walk, or walk two small loops in Lincoln park. Each loop is approximately 8/10 of a mile (1.6 miles total). The first loop is to get you warmed up so don't go out to fast (save some for the next loop). After the first loop, we will regroup and do it again. When you finish the second loop, you must enter the finish line shoot and receive a numbered, color coded, Popsicle stick. Stay in line in the shoot so that you are assigned into the correct group. Once you receive your Popsicle stick, look for the sergeant/ leader that is holding a sign that has your correct number/color. There will be 10 privates per group with 2-4 leaders.



Anyone that does not enter the finish line shoot or can not complete the second loop will be entered into the last/slowest assigned group.



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



The corporals will meet and run 3.1 miles as an organized large group at the fairgrounds.

Week One Training Plan~

Tuesday: 5/27/08
P-2 small loops around Lincoln Park (1.6 miles)for group placement.
C-3.1 mile run at Fairgrounds

Wednesday: 5/28/08
P-15 min walk/run
C-3.5-4 miles(Speed work or hills)

Track workout at Sacred Heart Griffin's Track-5:30 PM- All welcome! You run at your own pace. There will be someone that also runs your pace!

Thursday: 5/29/08
P-Run/Walk 15 min (1.5-2 miles)
C-Run easy 4 miles

Friday: 5/30/08
P-Cross train
C-Cross train

Saturday: 5/31/08
P-Run/walk 1.5-2 miles
C-4-5 mile run

Passavant PowerAde 5K and 10K
Jacksonville, Il.

Sunday: 6/1/08
P-Run/walk 2 miles
C-3 miles easy

*Avoid the State fairgrounds when training May 30th-June 1st (Hot-Rod Super Nationals).

Sergeant Assignments

For all Sergeants that did not receive this email from Linda.

Please click on link to view sergeant assignments.

Sergeant's Assignments

Well, Sergeants, it's almost here - our first night of training.

For those that did not receive this email from Jan~

Please add my cell number to your phone list. Remember, you can call
me if you need first aide. I'll be on my bike somewhere in the vicity
of the park and fair grounds. It's 414-8858.

Bruce Bennett, director of the Shoreline Classic in Decatur, has asked
if we could encourage our Abe's Army folks to participate in their race
on Sunday, September 21. The Shoreline Classic is a 5 and 15K race.
If we were to have and "Advanced Abe's" we could get our folks prepared
to do the 15K. It could encourage them to do a race out of town with
a group. I can see "Advanced Abe's" being like the Frostoes and the
Halfwits. Not really formal, but a group that gets together three times
a week for runs. It will need to be headed up by someone to plan
routes, etc. That's where you come in. Is there one or two folks out there
that would like to head this program? I'll give you any help you
need. Remember, the power of the group is fun and motivating!! Let me
know if you can help out. I'm twolazybums@mwii.net.

And please remember, a Sergeant in the front and a Sergeant in the back
- always. Even if that slow person tells you to "go ahead", please
stay. You can take turns leading and bringing up the rear if you wish.
Also, watch for shoe tags - let's have only registered folks in the
program so that we're covered by insurance.

See you Tuesday night!! Let's have FUN!!

Something to read~

In the May issue of Runner’s World, there is a great article for new runners. The article covers all the basics: shoes, eating, clothing, injury, etc. Following is a link to the article: http://www.runnersworld.com/article/0,7120,s6-380---12595-0,00.html .

Introducing our new privates and corporals~

Wow! What a great turnout tonight. Looks like we are going to have a fabulous summer!

Please be sure and post any questions or comments.

Any feedback regarding the orientation would be greatly appreciated. Example~length of orientation, material covered, etc...

PLEASE REVIEW THE ABE'S ARMY FAQ (Frequently Asked Questions)LINK!

Located at the right side of this page.

Please let us know if you have additional questions that you could not find in this section.

DON'T FORGET PRIVATE AND CORPORAL ORIENTATION THIS TUESDAY, MAY 20TH AT 6:00 PM~

Tuesday, May 20th at 6:00 p.m. – Orientation and Packet Pick Up for Privates and Corporals at Dove Conference Center. Included in the packets will be your Abe’s Army t-shirt, Smart ID tag and running log. Meet your leaders and get your questions answered in this session. Topics included will be running safety and etiquette, running apparel and shoes, communication, injury prevention and stretching, nutrition.

Leaders it would be great if you could also attend the Private/Corporal orientation session. Extensive information will be provided and packets will be distributed.

Meeting should last approximately 1 1/2 hours and is MANDATORY.

The Dove Conference Center is located in the Prairie Heart Institute, 619 E. Mason Street. Parking is available across the street in the Mason Street parking ramp at Prairie Heart Institute and on nearby streets.

Thanks Sergeants~

Thanks everyone who attended the leader orientation meeting last night. We had a great turn out! Feel free to post any additional questions.

Attention Sergeants/Leaders~

It's official!! You're a Sergeant in the 2008 Abe's Army. We
have over 400 Privates and Corporals registered and anxious to go!!

Sergeant orientation, which is mandatory, will be held Thursday, May
15, 6:00, in the Dove Converence Center at Prairie Heart Institute. It
will be informative and fast paced. Refreshments will be served. Group
assignments and t-shirts will also be distributed at this meeting.

You're in the ARMY now!

Welcome to the 2008 Abe's Army! We are very excited to meet all of you and we can't wait to take this journey with you.

Important Dates to remember as these meetings are mandatory:

• Thursday, May 15th at 6:00 p.m. - Orientation for Sergeants (leaders) at Dove Conference Center. Meeting should last approximately 1 hour. Lots of information will be reviewed. Refreshments will be provided.

• Tuesday, May 20th at 6:00 p.m. – Orientation and Packet Pick Up for Privates and Corporals at Dove Conference Center. Included in the packets will be your Abe’s Army t-shirt, Smart ID tag and running log. Meet your leaders and get your questions answered in this session. Topics included will be running safety and etiquette, running apparel and shoes, communication, injury prevention and stretching, nutrition.

Leaders it would be great if you could also attend the Private/Corporal orientation session. Extensive information will be provided and packets will be distributed.

Meeting should last approximately 1 1/2 hours.

The Dove Conference Center is located in the Prairie Heart Institute, 619 E. Mason Street. Parking is available across the street in the Mason Street parking ramp at Prairie Heart Institute and on nearby streets.

REGISTRATION IS CLOSED!

How do I register?

Online registration will be available soon! A printable registration brochure is available at http://srrc.net/media/Abes_Army_2008.pdf

Abe's Army 2008 Wants you!!

Calling all runners and walkers! It is time to start thinking about Abe’s Army. Abe’s Army is a 13 week training program to train beginning runners to run, walk, or speed walk Abe’s Amble, a local 10K road race (6.2 miles) held on the final day of the Illinois State Fair. Training is held on Tuesday nights starting on May 27, 2008 at 5:45 p.m.

Anyone with running experience and a desire to lead others especially someone who is an Abe’s Army graduate would be a perfect candidate to be a leader.

Abe’s Army will have a few changes this year. Instead of recruits, runners will be broken down into groups of Privates and Corporals. Privates are new runners and Corporals are more experienced runners who can complete more than 3 miles. Privates will meet at Lincoln Park and Corporals will meet from the Illinois State Fairgrounds on Tuesday evenings.

We will still have the walking groups but will also have race walker!
Race walking is not the same as “speed walking” or “power walking.” This new group will learn the technique as defined by USA Track & Field (USATF). Race walking is a low impact, but highly aerobic, sport that has been an Olympic event for 100 years. Many race walkers are former runners who took up race walking because of injury or aging joints. Beginning race walkers should focus on technique first and allow speed to develop later. For a good introduction see the various examples of the stick-figure animation in Race walking 101 on the following Web site: http://www.philsport.com/narf/


Each group will be lead by a team of Sergeants – experienced runners helping you to meet your goals. New this year is the use of Smart ID tags that are to be worn on running shoes by all runners and walkers. Runners will follow a training plan including a long run on Saturdays and shorter runs during the week, one of which is on Tuesday night with the groups. Also, due to the Flag lowering ceremony at Lincoln’s Tomb on Tuesday Nights at 7:00 p.m., runners will experience new routes this year.

Register by April 30, 2008 to take part in this annual training event. Save a stamp and register online at www.getmeregistered.com.

Important Dates to remember:

• April 30th – registration deadline for runners and leaders

• Thursday, May 15th at 6:00 p.m. - Orientation and Fun Run for Sergeants (leaders) at Dove Conference Center

• Tuesday, May 20th at 6:00 p.m. – Orientation and Packet Pick Up for Privates and Corporals at Dove Conference Center. Included in the packets will be your Abe’s Army t-shirt, Smart ID tag and running log. Meet your leaders and get your questions answered in this session. Topics included will be running safety and etiquette, running apparel and shoes, communication, injury prevention and stretching, nutrition.

Abe’s Army is a wonderful way to train to run/walk 6.2 miles and meet new friends. Come out and join us for the best Abe’s Army yet.

Happy New Year!

Welcome to Abe's Army - 2008!

New to Running? Abe's Army Wants YOU!
A Seasoned Runner? Abe's Army Needs YOU!

Whether you are completely new to running or whether you are a seasoned runner, it's time to lace up those running shoes!

Abe's Army is a 12 weeek training program that will get you ready to run the Abe's Amble 10K race on August 17th, 2008, the last day of the Illinois State Fair. A 10K race is 6.2 miles and we know that you can do it.

Check back soon for further information.

Keep On Running!

Congratulations to all of our recruits who stuck out one of the hottest summers on record and finished a tough 10K. Hopefully you had some fun along the way.

We hope you will keep on running. Fall and winter are great running weather. Some of the best races are in the fall. There are informal groups running in Washington Park at 5:30 on Tuesday and Thursday evenings throughout the year, and Saturday morning you can start from Panera West. Check with your leader about other options for continuing running.

Don't forget the Frost Toes Training Program, which gears up its inaugural run on Saturday, September 29 at Panera West. The first run is 5 miles, perfect for graduates of Abe's Army.

Cookout Tonight!!!

Come join us at the Abe's Army Cookout in Lincoln Park tonight at 5:45. Rain or shine! Bring your favorite refreshment and share your race story!

The Abe's Army Leaders

FAQs about Abe's Amble

Important: Chips will NOT be included in the packets, but will be distributed Sunday morning before the race. You can pick up your packet Saturday, but you will still have to get your chip on Sunday morning. Volunteers will be on hand at the Bud Tent starting at 6:00 a.m. to pass out chips. My sincere apologies for any confusion, and a big Thank You to Lori for catching this and asking the question.

Registration
Registration does not close. Online at http://www.getmeregistered.com/ (closes at midnight Friday the 17th). You can also download a registration form on http://www.srrc.net/, print it, and mail it in. Another option is to register at Athleticare, 3631 S. 6th Street, Springfield next to FitClub South on Saturday August 18th from noon-5pm. Finally, you can still register the morning of the race in the Bud Tent from 6:30am – 7am though I would not recommend this option as you will probably not get a t-shirt.

Start Times
Walkers will begin at 7am. 10K racers will begin at 7:30am. 2K racers will begin at 7:35am. I always recommend arriving 1 hour before your event. Parking can be an issue with this race becoming so large. You should also allow time to pick up your timing chip and place that properly on your shoe.

10K and 2K
A link to the racecourse is as follows: http://www.usatf.org/routes/view.asp?rID=8151.
The race begins and ends in front of the State Fairgrounds Grandstand.


Walkers
Walkers will start at 7am this year in order to enhance their opportunity to share in the post race festivities and refreshments. Please arrive at the fairgrounds by 6:30am. Walkers should stay on the right hand side of the road during the race and not walk more than two abreast in order to allow runners to pass.

Parking
Gates 8, 9, and 11 will be open for parking. Please say that you are running Abe’s Amble. The gate keepers are also paying attention to the ARCA racers so please specify Abe’s Amble to help eliminate confusion.

Timing Chip
There will be a chip start and finish for all participants starting the race at the proper times. These chips will be removed by volunteers at the finish line. If you leave with your chip still on your shoe, you will be charged a fee.


T-shirts
T-shirts are guaranteed for the first 1,000 packet pickups!! That means you should plan to stop by Athleticare at 3631 S. 6th Street, Springfield on Saturday between noon and 5pm or arrange for someone to pick it up for you.

Packet Pickup
Packet pickup will be at Athleticare, 3631 S. 6th Street, Springfield on Saturday the 18th between noon and 5pm. T-shirts are guaranteed for the first 1,000 packet pickups so I recommend that you make arrangements to pick up your packet Saturday. You may also pick up your packet race morning, 19th, starting at 6am in the Bud Tent next to the State Fairgrounds Grandstand.

Volunteers
Please call Ronda Schappaugh at 217-280-1361 or Jan Wilson at 217-414-8858 if you would like to volunteer. We are in need of finish line workers, water stop, timers, and registration workers.

Some Tips for Race Day

This post has been edited to reflect the announcement about chips.


Following are some common questions about the race experience. This list is by no means all inclusive, so feel free to post a question or ask your leader.

When is Packet Pickup: Athleticare (next to Fit Club South) on Saturday, August 18, from noon to 5.

What's in the Packet? Your race packet will contain your race shirt, your number bib, and assortment of goodies donated by sponsors.

What do I do with the bib? You can either safety pin the number bib to the front of your shirt or shorts, or if you have a race belt, you can use that to secure the bib. It's important to have your number facing front for identification purposes. Tip: Don't pin the bib to both shirt and shorts, this complicates things in the restroom.

Should I wear the shirt at the race? Race tradition has it that you do not wear the race shirt during the race. If you want to change into a dry shirt afterwards, that's acceptable. (ok, so it's a bizarre rite of passage --- I can only guess that the idea is that you have to earn the right to wear the shirt.). For next year's race, wear your shirt from this year. People will know you are a veteran.

What's all this about Chip Timing? In your packet, there will be a small plastic microchip thing-a-mabob. It will either be affixed to an ankle strap, or on a sturdy plastic string that is attached to your shoelace. It is very important to make sure that you wear your chip on race day. When the race starts, you pass over a "pad" that reads the signal from the chip and records your start time. There's another pad at the finish line. Chips are collected after you cross the finish line. If you see someone coming at you with scissors aimed toward your foot, don't panic, it's just a volunteer collecting your chip. If you lose your chip, there is a charge to replace it, so don't walk off with it still tied to your shoe (this happens a lot!).

What time should I get there? The race starts at 7:30, so you should be lined up and ready to go no later than 7:15. You might want to jog a little beforehand to get warmed up (don't overdo it!). Line up according to how you might finish. For example, if you think you will finish in the middle of the pack, find a spot in the middle. Slower runners (like me) should move toward the rear. This keeps you from getting trampled, which is not a good thing.

Do I need to carry water? No, there will be tables at various points along the course with volunteers who will hand you water.

Announcements - Week of August 12

Abe's Amble is Sunday the 19th!!! Can you believe this is the last week of Abe's Army before the race? Where did the summer go?

Meet at Lincoln Park again this week.

Questions about the race? Check out the FAQs in the "Links" section (right column of this blog). Mary Rogers has put together a great article with commonly asked questions. Of course, if you don't find what you are looking for, post a question here or ask your group leader.

Remember the picnic on the 21st, 5:45 at Lincoln Park. Come and relax a little, talk about your race experience and just be glad that WE DON'T HAVE TO RUN IN THE HEAT!!!!

We need volunteers for the Amble: Packet pick-up, race day registration, chip removal, traffic control and water stops. Contact Jan Wilson at 414-8858, 787-5050 or twolazybums@sbcglobal.net.

What's next? You've trained hard all summer and worked your way up to running 6 or more miles at a time. Consider one of the upcoming fall races. Check Foot Trails newsletter for dates.

Want to train with a group? Join up with the Frost Toes, a new training group headed up by Barry House. The Frost Toes gears up in September.http://frost-toes.blogspot.com/

Announcements - Week of August 5

Etiquette in the Cemetery - We have received a politely worded complaint about runners in the cemetery not yielding the right of way to motorists, running 3 or 4 abreast and taking up more than one lane. Please remember to run single file on the left side (against traffic). In the area near Lincoln's Tomb, keep the noise level down. Many of the visitors are from out of town and don't know about Abe's Army. Let's leave them with a positive impression.

Safety on the Road - If a car is approaching, call out "Car Back" or "Car Front" and get out of the way. Move to the side of the road and run single file until the car has passed. This is especially important when we have groups of runners going both directions.

Use of the Fairgrounds
Tuesday, August 7 - We meet at Lincoln Park, not the Fairgrounds.
Saturday, August 4 - This will be the last opportunity to run the Abe's Amble course in its entirety due to the State Fair.

Membership in Springfield Road Runners Club - All memberships expire on December 31st, regardless of when the member joined the club. You will have the opportunity to renew your membership at that time.

Parade Run - Consider running this fun, fast race! Applications are available for download on www.srrc.net.

Saturday Social - Floyd's Thirst Parlor, 6-9 p.m., Saturday August 4. Slip into the back room for some refreshments, pizza and fellowship.

Announcements - Week of July 29

Pepper Spray: The Running Center carries a small pepper spray canister for $10. Please be careful out there!!!

Run the Abe's Amble Route - Next week, July 31, we'll do a practice run of the entire Abe's Amble Course! Start from the Fairgrounds. We'll have the big clock set up so you can get an idea what your time will be on race day.

Thursday Evening Runs - Meet at Washington Park at 5:15 near shelter by the tennis courts for a group run with fellow Abe's Army runners. This is a less structured group, but you should be able to find someone running your pace.

Group running this Saturday morning from Lincoln Park at the shelter by the Nelson Center parking lot - 7:00 A.M.

Next Week - We are back at the Fairgrounds.

August 21, Abe's Army picnic - no charge.

Announcements - Week of July 22

Tuesday, July 24 - Meet at Lincoln Park again.

Raise Funds for Run Red. Next week, Peter Toesch will talk about "Run Red", a fund raiser for the American Red Cross. Runners who are running in Abe's Amble can join "Run Red". For trying to collect $10 from ten people, you receive a nice dri-release shirt and become eligible for other prizes. It's a chance to help an organization that gives so much to our community while running and having a good time. Let's show our support!

Protocol in Oak Ridge Cemetery. For practice runs always take road to left when entering the cemetery. There's a flag lowering ceremony at the tomb each week and we don't want to disturb the atmosphere of the ceremony.

Jan needs to see:
Brenda Schultz
Erika Blauvelt
John Baranzelli
Greg Coady
Jennifer Egizii
Linda McGlasson
David and Lori O'Connor
Laura Rendeczky
Jessica Rose
Amanda Vinicky
Kelly White

Membership cards will be at park along with enlarged maps of the course.

Washington Park

Please click here to read a cross-post at the Half Wits blog regarding an incident in Washington Park this morning!

Announcements for Week of July 8

Meet at Lincoln Park on July 17. Due to the National High School Rodeo, the fairgrounds will not be available for Abe's Army. We will meet at Lincoln Park at the pavilion near the Nelson Center.

Announcements for Week of July 1

Practice Race Next Tuesday Night! Tuesday, July 10 will be a practice 5K (3.1 miles) race at the Fairgrounds. Experience the thrill of running with a big group and coming through the chutes at finish. There will be a clock so that you know what your time was (don't worry about being fast, it's all for fun!!!) Please note that this is different from the schedule. If you would like to get more mileage, you can always run a lap or two after the race.

Get On Your Bike and Ride! Cycling is ideal cross training for runners and it's just plain fun. Bring your bike to Panera West on Monday or Thursday evenings at 5:30 and cruise the Wabash and Interurban Trails. You don't need a fancy bike or a lot of spandex, all are welcome! Remember to wear your helmet and keep to the right on the trail.

Practice the Abe's Amble Course. On Saturday a.m. at 6:30 or 7:00 a.m. there are informal groups running the actual course. Run as much or as little as you like!

Membership Cards. See Jan Wilson if you have not received your SRRC membership card yet.

Leaders. Please be sure to have one leader running behind your group so that no one is left behind.

Women's Distance Festival and Sizzling Mile Race Apps. Check the box and get signed up for these fun races!

Dean Karnazes up for an ESPY

Some of you reading this blog may actually know who Dean Karnazes is. For those of you who don't, he's a well known "ultra-marathoner." An ultramarathon is any race of greater distance than the standard 26.2 miles of a marathon. He's racked up all kinds of crazy accomplishments over the last 10 years or so. Things like winning the Western States 100 mile run, winning the Badwater Ultra (135 miles), running a marathon through the snow to the actual South Pole, running day and night for 350 miles with only short rest breaks, etc. You can get some more information from his site, and he's got a book he's written that is a really good read. I think Mary Rogers may have written a review of it in FootTrails.

Anyway, he has been nominated for an ESPY (Excellence in Sports Performance Yearly) award in the category of Best Outdoor Athlete. On the site they mention his recent 50 marathons in 50 states in 50 days challenge. You can vote for him from the ESPN site here.

Regardless of how you feel about him, perhaps you could find it in you to support a fellow runner, if only so he doesn't lose to a bass fisherman or musher. To vote, go to that site and choose to see all categories. Over on the right is a slim scroll bar you can use to get to the Outdoor athlete category.

Hope your training is going well and see you next week.

Announcements

Update on Tuesday Night's Emergency - Sadly, one of our runners suffered ill effects from the heat on Tuesday evening and was taken to the hospital. Jan Wilson reports that she visited with the lady that evening, and she is recuperating. At this time, it does appear that she was suffering from heat exhaustion.

Parking - Please remember to park in Lot 21 at the Fairgrounds!

Leaders' Shirts - The shirts are in! Check with Jan to pick your shirt up.

Log Books - There are additional log books for anyone who needs one.

Rain Policy - Abe's Army will meet if it is raining (sounds crazy, but it's really very refreshing!). Wear a hat or visor to keep the rain out of your eyes and have fun splashing through the puddles. However, we will not run if there is lightning.

Racing Opportunities - Try out a race before the big race in August! The Women's Distance Festival is a fun 2-mile race held at Washington Park on Saturday, July 14. The Sizzling Mile is a one mile race on Wednesday, July 25. Applications are in the newsletter Foot Trails, or you can pick an app up on Tuesday night.

Safety on the Road - Please remember to stay on the left side of the road and run against traffic. This is especially important as we venture out onto Third Street.

Announcements

Applications
If you have not turned in a completed application, please do so asap. We need the info contained in the application to get you entered in the race.

Walkers
Walkers are meeting in Lincoln Park from now on.

Changing Groups
Need to speed up, slow down? If the group you're in is not the right fit for you, remember to ask about switching to a different group.

Women's Distance Festival - July 14
Consider entering this fun-filled 2 mile race. It's held in Washington Park and is a great first time race. Applications are in the newsletter, on the SRRC.net website, or pick one up from the "box" at Abe's Army each week.

Safety First
When you're out running, please stay to the left side of the road and run against traffic. If a car is coming through, call out "car back" and move out of the way quickly.

Other Announcements and Handouts
Check the box each week (on the bench where Jan gives the announcements). Jan has a variety of handouts, pamphlets and information sheets that may be of interest to you.

Heading Into Week Three

So how does it feel so far? You should all feel empowered that you are doing something so great for yourselves! It doesn’t matter what your speed is; it matters that you’re out there working to get more fit and enjoying the path to success!
This week we’ll work to get everyone to a pace that will work for training. The STARTERS will be doing a timed run to find a pace for a 1-1/2 mile to 2 mile run and will get organized into groups with leaders. The goal is to run YOUR PACE—even if this means doing a walk/run. We’ll organize at the Grandstand and have timers on the course and a stopping point. At the stopping point we’ll get organized into groups and then do a short cool down. We’ll explain all this before the evening run starts.
Anyone who wishes to run with the STARTERS to check your pace or look to get assigned in a different pace group is welcome to do so. Usually we’ve started the first night with a timed run, but this year we decided to give recruits some time to build conditioning and get used to pacing themselves before doing the timed run. The decision to stay with your assigned group or try the timed run is entirely yours. If you think you need a faster or slower group, don’t be shy in telling your current platoon leaders that you want to try a different pace!
The closer you are to a pace you find manageable but edgy (my word for challenging!) the more likely you will be able to complete the run. It also is immensely helpful to have others your same pace and leaders to help you through the run. Remember, that over the 12 weeks, your speed may change a lot so you might find it difficult to find the exact group to pace with—but don’t give up! There’s lots of runners out there trying to find a group and we have over 125 leaders to help you! If you are having second doubts and wonder if you can do this, please send me an email and give us a chance to help you! I’m confident we can fit you in a group that meets your needs!

Linda (jones.linda@mhsil.com)

June SRRC Club Social This Sunday

Each month the SRRC brings its members together in fun social events to enjoy other sports, each others company, and fun nights on the town. The June event is a fun family affair--a bike ride with our friends and supporters from Biketek. If you haven't met these talented and fun-loving road jocks, you can visit them at their specialty bike store at 957 Clocktower Drive or even come out and see them host a turn on the Womens' Distance Festival race course on July 14th at Washington Park. We're all looking forward to see if the Biketek folks can outdo last year's course regalia when the women runners were greated on the course by men in bicycle shorts and tuxedo jackets! Or join us this Sunday afternoon for the June social at 4:00 p.m. at Panera West. We'll meet in the parking lot. Bring your bicycle! After a short clinic with Tek's Bob Thompson on all the current bike news we'll head to the trails for a group ride. A ride means we'll work up an appetite so there's sure to be a plan to go somewhere afterwords for food and beverage! This is a fun event open to the whole family. So mark it down, and we hope you'll join us there!

Week 2 - No Need for Speed!

...and that's why we had to get out of the fairgrounds! Thank you to everyone for your patience as we switched gears tonight and moved over to Lincoln Park. The cooler weather, the trees, and running the loop at Lincoln Park was definitely a nice change of pace. Next week - we're back to the fairgrounds!

By now you should have a pretty good idea of whether you want to be in an all running group or a group that mixes running with walking. You should also start to have an idea of the pace at which you feel most comfortable. Maybe this is easier than you expected or you're beginning to wonder what you've signed on for! Stay with the program - you will be sucessful. The key to this type of training plan is consistency -stick to the routine as outlined in the log book/calendar, get in quality cross-training, and run at a pace at which you can talk. Increase your speed or mileage too soon, and you'll face overuse injuries - however challenge yourself. For new runners - you're developing healthy fitness habits. For more experienced runners, you are pushing past limits and seeing just how far you can go! If you have questions, concerns, complaints, etc. - voice them here and we'll help you the best we can.

There are no magic secrets we can give you - all we can do is to tell you how we did it and answer your questions. Leaders, veterans, and rookies alike all have tough days where it's simply hard to run. But other days (and these are the days I absolutely love) - finishing a training run, especially with other runners, is just pretty darn cool. The fear of the unknown should start to diminish over the next few weeks as you start logging more and more running and walking miles on your shoes.

As I ran around the park - I learned of many of your stories: what it took to get you out there, why you want to run, and how much you want to find your own strength.. Your stories are as unique as each of you - but you can bet that your stories have much in common with so many others, including your leaders. Here's your chance - tell us why you joined Abe's Army - post your story. We'd love to hear from you.

Good luck this week - stick to the training plan, stay hydrated, and stay motivated. And above all - enjoy all the experiences along the way.

Mary R. Group 17 Co-Leader

Only those who risk going to far can possibly find out how far one can go. - T.S. Eliot

Week One - How did you do?

Congratulations on taking your first steps toward completing a 10K footrace. For those of you for whom today was your very first run - or at least your very first run in a long time - great job out there. It was really neat to see everyone in the "mega-group" making their way around the fair grounds. Some of you walked, some of you ran, and most did a combination of walking and running to get your two-three miles in. No matter how you finished - YOU DID!


So now what? It was a little confusing, but bear with us while we sort everyone into a group that will be the best for you. This week, while you are running on your own - wear a simple inexpensive stop watch (WalMart - clearance rack: $5). Mark out your route in your car, or use an interactive map such as one found on www.usatf.org. Time yourself and try to note how long it takes you to complete each mile. If you're supposed to run 3 miles - note the time it takes and divide it by three.


Next week when you show up for Abe's Army - you'll have a better idea of what your "pace" is and we'll help match you to leaders training at that pace. Our goal is simply to assist you in meeting your goals - we've all been in your very shoes ourselves.

Remember - each time you lace up your shoes and head out the door - it won't be easy. Try varying the time of day you run to avoid the heat. Pay attention to the foods you eat as this, too, can make a difference. Drink plenty of water. Set small specific goals. Stretch. Find a running partner. Research. Learn. Enjoy cross-training.: try something new! But most of all - relax and enjoy the sights and sounds around you. After all, you want to be doing this for a very long time and Abe's Army is a great way to move forward. No one can put the miles on your shoes - but we'll be there every step of the way to encourage you to meet your goals. Training is not easy - if it were, there would be a lot of people out on the roads. But the accomplishment that comes from meeting goals - big and small - are what keeps all of us, even leaders, on our feet.

Post your comments, follow the log, and we'll see you next week! Questions? Check out the link to the right "Abe's Army FAQ's".

Mary R. (9:30 - 10:00 pace group)

"There are as many reasons for running as there are days in the year, years in my life. But mostly I run because I am an animal and a child, an artist and a saint. So, too, are you. Find your own play, your own self-renewing compulsion, and you will become the person you are meant to be. " ~George Sheehan

Week 1 Welcome

Welcome to Abe’s Army! I’m Linda Jones and I help organize the Platoon Leaders who will be your running coaches over the next 12 weeks. We're extremely excited that 400 "recruits" decided to take the enrollment challenge and train for Abe's Amble. The leaders--your 2nd Lieutenants in Abe's Army--are honored that you want to work with us on one of your important goals. For many of you, you've already learned to love running and how setting goals makes you disciplined and gives you a sense of success. Some of you are using running as a fitness goal to improve your endurance and get in better shape. For some, this is about stretching yourself and finding out if you are capable of things you never thought you could do. Regardless of your reason for starting with the group, you will be able to find a path to success. We encourage you to write your goals in your training log and really think about what you are setting out to achieve. Every runner in our club has a personal story to share about how running has contributed to their life and brought them a lot of confidence in the value of practice, training and working toward goals.

If you are a new recruit and never run before—don’t be scared. Every one of us started that way! In 2004, I was over age 50 and hadn’t run since playing soccer in high school. I’d just lost a lot of weight with regular walking and some weight training, but I knew I needed to push up my level of fitness to maintain my weight loss. That first week, I was huffing and puffing and could hardly keep up. I wasn’t sure running was something I could do and I didn’t have any thoughts about running after Abe’s Amble. Today, three years later, I am a slow but committed runner who is looking to run a marathon this year! More than anything, through Abe’s Army and the Springfield Road Runners Club, we've found the value of teamwork and how encouraging and supporting each other makes it easier to work hard and celebrate the successes. You'll find at least one person, or if my own experience stands true, many persons, in this club who will inspire you, that you can learn from, and you will call friend!When you are setting your goals, keep them clearly stated, measurable, and REALISTIC. If you've been a coach potato this past winter, don't expect to run like the wind this summer. Remember that any accomplished athlete trains months and years to reach high performance goals. If you are struggling with inactivity, overweight, high triglycerides or other health problems, it takes as much time to undo that pattern as it took for the problem to develop. You will not become healthy and high performing overnight! But by working incrementally on your goal, you can make incredible improvements. The most common reasons that runners drop out from the sport is setting unrealistic goals, expecting too much in their performance, and overtraining for their ability and falling prone to injuries. The training program in your logs is realistic, proven in many past running programs, and will produce the results you need to meet your goal to run Abe's Amble.The training program is designed for you to run, run/walk or walk three times a week. This is very important as you are building muscle strength and endurance in these runs. Some of the distances in the training log look intimidating. When you read 2 or 4 miles for the first week—don’t freak out! We are talking about moving around a course from 10 to 20 minutes per mile. This means you will be exercising for up to 40 minutes. If you take longer, that is ok. The program has been re-designed from last year’s to put the longer runs on Tuesdays to make it easier for you to run longer with your coaches at your side and for you to accomplish the shorter runs on your own. For long runs, the goal is always to finish the distance and not worry about the time it takes you to cover it! At the beginning of training, speed is not as important to new runners and walkers. Once you have learned to develop your form, leg action, and comfort in movement, the pace can be increased. Your platoon leaders will help you adjust your pace and/or distance to make the training runs possible.

Cross training days help build endurance and make daily exercise a habit. Walking is sufficient for cross training but you will get extra value from selecting other aerobic exercises and weight resistance workouts as part of your cross training. We'll give you more information about this in the coming weeks. The most important part of your training is the rest day! Your muscles need recovery time as much as they need exercise. Plan at least one day per week for a break from exercise to give your muscles time to rebuild. This is actually an important part of the program since during this recovery phase, muscle cells rebuild stronger than they were before!

Take a look at the training program now and come back in a few days to see our training information on Frequently Asked Questions!Remember to smile when you run! I’ll see you at the finish line!

New service this year from Feedblitz

Over on the right, just below the contributors list you will see a section about emailing the blog to you. This is a new service we've added this year as a trial. It's from a company called Feedblitz. If you enter your email address and go through their subscription process you will receive an email at night every day that there are posts on this blog. The emails won't include any comments, so you'll have to check back for those. The free level of service is nightly emails. You can always unsubscribe at any time.

Give it a try if you like. We'll see you tomorrow at packet pickup.

Running Calendar/Log Book - Some Clarification

The calendar depicting the running schedule is the same schedule that will appear in the log book. It is a bit misleading in that it seems to indicate that new runners will have to run 4 miles on their first night. I am the first to agree that this would be too aggressive for someone who has never run before. I'll try to clarify the schedule:

This year a change in the log book is to post workouts using miles. In past years, the workouts were posted as minutes, i.e. R 30 minutes R/W 20 minutes.

(R) workouts are for the experienced runners. Those who run year round would fall into this category. The first night calls for a 4 mile run for this group. Expect a gentle warmup of 5-10 minutes of easy jogging, then 20-30 minutes of running at the group pace, then a cooldown of 5-10 minutes, for a total workout time of approximately 40 minutes.

(R/W) denotes those who will be doing the run/walk program. Walkers would fall into this category. This will probably be the largest group in Abe's Army. First night calls for 1-2 miles. Expect to walk most of this. Some groups may intersperse some short running after a warmup, between 1-3 minutes of running at a time. The pace of these running intervals will depend on the group's assigned pace. Expect a workout of approximately 30 minutes on the first night.

The megagroup workout is not posted on the calendar, but will fall somewhere in the middle, probably around 3 miles for the first night. This does not mean that you will have to run the entire three miles! We'll have leaders at all different paces to offer encouragement and help you along. Depending on your pace, you can expect a workout between 30-40 minutes.

I hope this helps, please continue to post concerns and comments.

Registration Closed for 2007 Army

400 new runners have registered for the 2007 program. Registration is now closed.