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#36 From: Arthur Remillard <arthurremillard@...>
Date: Fri May 16, 2008 12:02 pm
Subject: July 26, Ebensburg 5k/Biathlon 		arthurremillard
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All:
 
See enclosed...  Randy Wilson is putting together a 5k and Biathlon (bike/run/bike) in Ebensburg on July 26.  Please distribute at will.  It should be a fun event.
 
Art


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#35 From: Jere Cross <crossinsurance@...>
Date: Fri Apr 25, 2008 12:58 am
Subject: Re: sore quads 		crossinsurance
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Thanks for all the advice. To be honest I was kind of discouraged after the race because my time was so much slower than my previous marathon and I had to walk a lot of the final 5 miles.  But after reading your response I feel encouraged.

Jere

----- Original Message ----
From: terrance shea <tpshea2@...>
To: CCARRC@yahoogroups.com
Sent: Thursday, April 24, 2008 10:05:31 AM
Subject: Re: [CCARRC] sore quads

Congrats on your Boston finish.

Art is correct - the Boston course (dowhill first 4 miles, then another steep drop at 15.5 and then miles 21-24) does quite a number on the quads, likely during the race but if not then certainly in the days (and weeks) after.

With each marathon you run (more specifically, with each training cycle) your legs will be better prepared.  Training specific to the course is wise.  So long continuous downhills for a course like Boston or Steamtown is good, long dead-flat run for a course like Chicago.  You will want to be careful to no go overboard and risk injury on downhill training, and do it earlier in the cycle and not in the last 3 weeks before the race.  For instance, starting about 12 weeks out do your first downhill specific workout (which will leave you sore for a few days), then repeat this workout every 3 weeks after, and then hopefully by the fourth one you notice no quad soreness in the days following.  And as Art suggested, making sure that you get enough of your long runs on road surface rather than mostly on trails.  (I generally do every other, or one out of three, long runs on trails.  Otherwise on roads.)

I have run 5 Bostons and the recovery time after seems to be about double of most other courses.  It just seems like the damage goes so deep it takes me 4-6 weeks to feel completely normal.  Even with a week or two totally off, I will still feel sore during my first week or two back running.  As far as I know there is not much one can do to speed up the process, mostly it is just a matter of time doing its job.  I am sure running on trails during your first weeks back will help. 

That said about Boston, you can feel good knowing that a future marathon on any other course will be easier on your legs.  Quads at least (Chicago always seems to give me trouble w/ tightened achilles/calves as the dead-flat course does not allow for much variation in muscle groups)

good luck with the recovery.

t.shea

--- On Thu, 4/24/08, Arthur Remillard <arthurremillard@ yahoo.com> wrote:
From: Arthur Remillard <arthurremillard@ yahoo.com>
Subject: Re: [CCARRC] sore quads
To: CCARRC@yahoogroups. com
Date: Thursday, April 24, 2008, 9:17 AM

As I understand it, Boston is notorious for destroying quads.  Of course, all marathons do this--but Boston seems to be more intense.  I think someone told me it took him three tries at Boston before he really ran it well.  
 
I'm sure someone on this list can correct me, but I remember hearing that Boston has a steady series of downhills, giving it a net drop in elevation despite "heartbreak hill."  To prepare, then, it might help to make sure long training runs include downhills.  It's just important to practice running down hills as it is to run up them.  Example, I ran the first 20 of the Johnstown Marathon a few years back as training for Harrisburg and regretted it.  Most of my long runs at that point were on a rails-to-trails.  So my unprepared quads were torn to shreds, putting me out for a solid week after. 
 
Hope this helps, and congrats again!
 
Art 


 
----- Original Message ----
From: crossinsurance <crossinsurance@ yahoo.com>
To: CCARRC@yahoogroups. com
Sent: Wednesday, April 23, 2008 11:18:30 PM
Subject: [CCARRC] sore quads

After running the marathon my quads were and are still very sore.
Does anyone have any suggestions (other than not ever running another
marathon!) on how to better prepare that this doesn't happen next time?



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#34 From: terrance shea <tpshea2@...>
Date: Thu Apr 24, 2008 2:05 pm
Subject: Re: sore quads 		tpshea2
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Congrats on your Boston finish.

Art is correct - the Boston course (dowhill first 4 miles, then another steep drop at 15.5 and then miles 21-24) does quite a number on the quads, likely during the race but if not then certainly in the days (and weeks) after.

With each marathon you run (more specifically, with each training cycle) your legs will be better prepared.  Training specific to the course is wise.  So long continuous downhills for a course like Boston or Steamtown is good, long dead-flat run for a course like Chicago.  You will want to be careful to no go overboard and risk injury on downhill training, and do it earlier in the cycle and not in the last 3 weeks before the race.  For instance, starting about 12 weeks out do your first downhill specific workout (which will leave you sore for a few days), then repeat this workout every 3 weeks after, and then hopefully by the fourth one you notice no quad soreness in the days following.  And as Art suggested, making sure that you get enough of your long runs on road surface rather than mostly on trails.  (I generally do every other, or one out of three, long runs on trails.  Otherwise on roads.)

I have run 5 Bostons and the recovery time after seems to be about double of most other courses.  It just seems like the damage goes so deep it takes me 4-6 weeks to feel completely normal.  Even with a week or two totally off, I will still feel sore during my first week or two back running.  As far as I know there is not much one can do to speed up the process, mostly it is just a matter of time doing its job.  I am sure running on trails during your first weeks back will help. 

That said about Boston, you can feel good knowing that a future marathon on any other course will be easier on your legs.  Quads at least (Chicago always seems to give me trouble w/ tightened achilles/calves as the dead-flat course does not allow for much variation in muscle groups)

good luck with the recovery.

t.shea

--- On Thu, 4/24/08, Arthur Remillard <arthurremillard@...> wrote:
From: Arthur Remillard <arthurremillard@...>
Subject: Re: [CCARRC] sore quads
To: CCARRC@yahoogroups.com
Date: Thursday, April 24, 2008, 9:17 AM

As I understand it, Boston is notorious for destroying quads.  Of course, all marathons do this--but Boston seems to be more intense.  I think someone told me it took him three tries at Boston before he really ran it well.  
 
I'm sure someone on this list can correct me, but I remember hearing that Boston has a steady series of downhills, giving it a net drop in elevation despite "heartbreak hill."  To prepare, then, it might help to make sure long training runs include downhills.  It's just important to practice running down hills as it is to run up them.  Example, I ran the first 20 of the Johnstown Marathon a few years back as training for Harrisburg and regretted it.  Most of my long runs at that point were on a rails-to-trails.  So my unprepared quads were torn to shreds, putting me out for a solid week after. 
 
Hope this helps, and congrats again!
 
Art 


 
----- Original Message ----
From: crossinsurance <crossinsurance@ yahoo.com>
To: CCARRC@yahoogroups. com
Sent: Wednesday, April 23, 2008 11:18:30 PM
Subject: [CCARRC] sore quads

After running the marathon my quads were and are still very sore.
Does anyone have any suggestions (other than not ever running another
marathon!) on how to better prepare that this doesn't happen next time?



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#33 From: Arthur Remillard <arthurremillard@...>
Date: Thu Apr 24, 2008 1:17 pm
Subject: Re: sore quads 		arthurremillard
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Send Email Send Email
 
As I understand it, Boston is notorious for destroying quads.  Of course, all marathons do this--but Boston seems to be more intense.  I think someone told me it took him three tries at Boston before he really ran it well.  
 
I'm sure someone on this list can correct me, but I remember hearing that Boston has a steady series of downhills, giving it a net drop in elevation despite "heartbreak hill."  To prepare, then, it might help to make sure long training runs include downhills.  It's just important to practice running down hills as it is to run up them.  Example, I ran the first 20 of the Johnstown Marathon a few years back as training for Harrisburg and regretted it.  Most of my long runs at that point were on a rails-to-trails.  So my unprepared quads were torn to shreds, putting me out for a solid week after. 
 
Hope this helps, and congrats again!
 
Art 


 
----- Original Message ----
From: crossinsurance <crossinsurance@...>
To: CCARRC@yahoogroups.com
Sent: Wednesday, April 23, 2008 11:18:30 PM
Subject: [CCARRC] sore quads

After running the marathon my quads were and are still very sore.
Does anyone have any suggestions (other than not ever running another
marathon!) on how to better prepare that this doesn't happen next time?



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#32 From: "crossinsurance" <crossinsurance@...>
Date: Thu Apr 24, 2008 3:18 am
Subject: sore quads 		crossinsurance
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Send Email Send Email
  
After running the marathon my quads were and are still very sore.
Does anyone have any suggestions (other than not ever running another
marathon!) on how to better prepare that this doesn't happen next time?

Reply | Forward | Messages in this Topic (4)
#31 From: "Art Remillard" <arthurremillard@...>
Date: Wed Apr 23, 2008 5:30 pm
Subject: New Member 		arthurremillard
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All:

Local celebrity Jere Cross just joined our mailing list.  In case you
missed it, the Altoona Mirror ran a very nice article on him,
documenting his transition from couch potato to marathoner.  Here's the
link: http://www.altoonamirror.com/page/content.detail/id/506277.html?
nav=738

And I just checked, and Jere completed the Boston Marathon too--great
job!

Happy trails,

Art

Reply | Forward | Messages in this Topic (1)
#30 From: Arthur Remillard <arthurremillard@...>
Date: Wed Mar 26, 2008 6:12 pm
Subject: April 15, Couch Potato to 5k Finisher 		arthurremillard
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I realize this won't appeal to those on this list, but please distribute to your non-running friends!  I linked a flier to the website...
 
April 15, 2008--Saint Francis University˘s DiSepio Institute for Rural Health and Wellness in collaboration with the Cambria Country Running and Walking Club will present a seminar entitled "From Couch Potato to 5K Finisher in 8 Weeks" on Tuesday, April 15, 2008 from 7 p.m. to 8:30 p.m. in the Stokes Athletic Center. The event is free and is open to students, faculty, staff, and the general public.  Topics for the seminar include: How can I become a 5K finisher if I have never run before? What ways can I improve my 5K performance time? What role does nutrition play in my performance? What type of shoes should I wear and when should I replace them? How and when should I stretch to prevent injuries? What type of strength training should I incorporate into my training program? There will be a demonstration session for strength training, in addition to a question and answer session.   If you have any questions regarding this program, of if you would like to register, please call (814) 472-2783.

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#29 From: Arthur Remillard <arthurremillard@...>
Date: Tue Mar 25, 2008 11:03 pm
Subject: Fw: Habitat Triathlon 		arthurremillard
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Send Email Send Email
 
I'm trapped in meetings until late tomorrow, so I don't be able to attend this meeting.  I'll contact the organizers, though, and try to keep everyone in the loop.  ~Art

----- Forwarded Message ----
From: Arthur Remillard <arthurremillard@...>
To: CCARRC <ccarrc@yahoogroups.com>
Sent: Monday, March 24, 2008 4:21:10 PM
Subject: Habitat Triathlon

FYI

----- Forwarded Message ----
From: "farley1249@..." <farley1249@...>
To: Arthur Remillard <arthurremillard@...>
Sent: Monday, March 24, 2008 2:10:38 PM
Subject: Re: Re: Fw: Habitat Triathlon

Art
I just talked to Dan Bickel Park Manager at Glendale, and confirmed the meeting with them for this Weds, March 26th at 6:00 pm, at the park main office. It is located on the road on the beach side of the lake. After you pass Holtz Skeet Range before you come to the marina road there will be a building on the left side of the road. This is the park office and when you pull in there will be a road on the right side of the office that will lead to the rear of the building. The meeting will be in the bottom floor rear entrance.
Joe Inzana (one of our board members from Ebensburg)  will be attending the meeting. Maybe you could hook up with him and travel together. I'll be teaching a CPR/1st Aid class in Altoona that day until 5:00 pm so I'll be going straight from there.
If you have any questions, please let me know.
Joe's phone number is 472-8814 and email is: sandrainzana@...
Thanks
Fred






From: Arthur Remillard <arthurremillard@...>
Date: 2008/03/17 Mon AM 09:36:26 CST
To: farley1249@...
Subject: Re: Fw: Habitat Triathlon


Fred:
 
I'll do my best to be there.  We're interviewing a job candidate that day, so it might be hectic.  I'll also send this to some friends.  Hopefully we can talk more about the 5k/10k.
 
Art

----- Original Message ----
From: "farley1249@..." <farley1249@...>
To: Arthur Remillard <arthurremillard@...>
Sent: Sunday, March 16, 2008 7:02:28 AM
Subject: Re: Fw: Habitat Triathlon

Art
Yes, I'd be glad to have any help we can get. We have never held anything  like this and anyone who knows anything about it and could lend a hand would be great. Dan Bickel also mentioned trying to put together a 5K or 10K race. We plan to have a meeting on Mar 26 @ 6pm a@ the park office near the marina. I will let you know if anything changes and will confirm that meeting date when I get confirmation. Glad to have you with us.
Thanks
Fred







From: Arthur Remillard <arthurremillard@...>
Date: 2008/03/16 Sun AM 04:15:56 CDT
To: farley1249@...
Subject: Fw: Habitat Triathlon

Hi Fred: My Mom is on your board of directors.  I might be able to help with the triathlon.  If you could add me to your "heads up" list, I will appreciate it.   Art

----- Forwarded Message ----
From: VINCENT Remillard <vremillard@...>
To: Arthur Remillard <arthurremillard@...>
Sent: Sunday, March 16, 2008 3:34:14 AM
Subject: Habitat Triathlon

Hi Art - I received this from Habitat for Humanity, I am on their board of directors.  Are you interested in helping with their triatholon as/for/with the running club?  If so, you could send a message to Fred at the farley address with triatholon in the subject line so that he can keep you informed. Mom
  ----- Original Message ----
From: "<A href="mailto:farley1249@..." target=_blank rel=nofollow ymailto="mailto:farley1249@..."><A href="mailto:farley1249@..." ymailto="mailto:farley1249@...">farley1249@...</A></A>" <farley1249@...>
To: sandrainzana@...; tims@...; elainemb327@...; dlbishop1@...; rstewartsr@...; jimjoan22@...; nancy_interval@...; drjayp@...; vremillard@...
Sent: Friday, March 14, 2008 12:08:29 AM
Subject: Habitat Triathlon

Board Members,
We have been contacted by Dan Bickel, Park Manager for Prince Gallitzin State Park, concerning setting up a triathlon for later this year or possibly next year. 
The meeting is set for Wednesday, March 26 at 6:00 pm at the Glendale park office (downstairs) near the Marina.  Parking is available on the bottom side of the building(near the lake).  This is not a confirmed time or date but just to give you a "heads up" if you would be interested in attending.  We will send again when we have a confirmation.
Thanks,
Fred and Phyllis




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Reply | Forward | Messages in this Topic (1)
#28 From: Arthur Remillard <arthurremillard@...>
Date: Mon Mar 24, 2008 8:21 pm
Subject: Habitat Triathlon 		arthurremillard
Offline Offline
Send Email Send Email
 
FYI

----- Forwarded Message ----
From: "farley1249@..." <farley1249@...>
To: Arthur Remillard <arthurremillard@...>
Sent: Monday, March 24, 2008 2:10:38 PM
Subject: Re: Re: Fw: Habitat Triathlon

Art
I just talked to Dan Bickel Park Manager at Glendale, and confirmed the meeting with them for this Weds, March 26th at 6:00 pm, at the park main office. It is located on the road on the beach side of the lake. After you pass Holtz Skeet Range before you come to the marina road there will be a building on the left side of the road. This is the park office and when you pull in there will be a road on the right side of the office that will lead to the rear of the building. The meeting will be in the bottom floor rear entrance.
Joe Inzana (one of our board members from Ebensburg)  will be attending the meeting. Maybe you could hook up with him and travel together. I'll be teaching a CPR/1st Aid class in Altoona that day until 5:00 pm so I'll be going straight from there.
If you have any questions, please let me know.
Joe's phone number is 472-8814 and email is: sandrainzana@...
Thanks
Fred






From: Arthur Remillard <arthurremillard@...>
Date: 2008/03/17 Mon AM 09:36:26 CST
To: farley1249@...
Subject: Re: Fw: Habitat Triathlon


Fred:
 
I'll do my best to be there.  We're interviewing a job candidate that day, so it might be hectic.  I'll also send this to some friends.  Hopefully we can talk more about the 5k/10k.
 
Art

----- Original Message ----
From: "farley1249@..." <farley1249@...>
To: Arthur Remillard <arthurremillard@...>
Sent: Sunday, March 16, 2008 7:02:28 AM
Subject: Re: Fw: Habitat Triathlon

Art
Yes, I'd be glad to have any help we can get. We have never held anything  like this and anyone who knows anything about it and could lend a hand would be great. Dan Bickel also mentioned trying to put together a 5K or 10K race. We plan to have a meeting on Mar 26 @ 6pm a@ the park office near the marina. I will let you know if anything changes and will confirm that meeting date when I get confirmation. Glad to have you with us.
Thanks
Fred







From: Arthur Remillard <arthurremillard@...>
Date: 2008/03/16 Sun AM 04:15:56 CDT
To: farley1249@...
Subject: Fw: Habitat Triathlon

Hi Fred: My Mom is on your board of directors.  I might be able to help with the triathlon.  If you could add me to your "heads up" list, I will appreciate it.   Art

----- Forwarded Message ----
From: VINCENT Remillard <vremillard@...>
To: Arthur Remillard <arthurremillard@...>
Sent: Sunday, March 16, 2008 3:34:14 AM
Subject: Habitat Triathlon

Hi Art - I received this from Habitat for Humanity, I am on their board of directors.  Are you interested in helping with their triatholon as/for/with the running club?  If so, you could send a message to Fred at the farley address with triatholon in the subject line so that he can keep you informed. Mom
  ----- Original Message ----
From: "<A href="mailto:farley1249@..." target=_blank rel=nofollow ymailto="mailto:farley1249@..."><A href="mailto:farley1249@..." ymailto="mailto:farley1249@...">farley1249@...</A></A>" <farley1249@...>
To: sandrainzana@...; tims@...; elainemb327@...; dlbishop1@...; rstewartsr@...; jimjoan22@...; nancy_interval@...; drjayp@...; vremillard@...
Sent: Friday, March 14, 2008 12:08:29 AM
Subject: Habitat Triathlon

Board Members,
We have been contacted by Dan Bickel, Park Manager for Prince Gallitzin State Park, concerning setting up a triathlon for later this year or possibly next year. 
The meeting is set for Wednesday, March 26 at 6:00 pm at the Glendale park office (downstairs) near the Marina.  Parking is available on the bottom side of the building(near the lake).  This is not a confirmed time or date but just to give you a "heads up" if you would be interested in attending.  We will send again when we have a confirmation.
Thanks,
Fred and Phyllis




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Reply | Forward | Messages in this Topic (1)
#27 From: Arthur Remillard <arthurremillard@...>
Date: Mon Mar 17, 2008 3:43 pm
Subject: Fw: Fw: Habitat Triathlon 		arthurremillard
Offline Offline
Send Email Send Email
 
All:
 
See below.  Long story short: Habitat for Humanity is looking to host a tri at Prince Gallitzin. They're holding a planning meeting Wednesday, March 26 at 6:00.  I'm hoping to attend, but my work schedule is out of hand right now.  I'm sure they'd appreciate your help. 
 
Also, a heads up...  SFU will be doing another installment of the lecture series.  This time we're targeting new runners, and talking about training for--and running--your first 5k.  They're looking at April 14 or 15 as possible dates. 
 
Due to schedule changes, Kevin Doyle and I will begin running Saturday mornings in the coming months, probably around 7:00am.  I'll try and send a note in advance with times/dates/places. 

Happy trails...
Art
----- Forwarded Message ----
From: "farley1249@..." <farley1249@...>
To: Arthur Remillard <arthurremillard@...>
Sent: Sunday, March 16, 2008 7:02:28 AM
Subject: Re: Fw: Habitat Triathlon

Art
Yes, I'd be glad to have any help we can get. We have never held anything  like this and anyone who knows anything about it and could lend a hand would be great. Dan Bickel also mentioned trying to put together a 5K or 10K race. We plan to have a meeting on Mar 26 @ 6pm a@ the park office near the marina. I will let you know if anything changes and will confirm that meeting date when I get confirmation. Glad to have you with us.
Thanks
Fred







From: Arthur Remillard <arthurremillard@...>
Date: 2008/03/16 Sun AM 04:15:56 CDT
To: farley1249@...
Subject: Fw: Habitat Triathlon

Hi Fred: My Mom is on your board of directors.  I might be able to help with the triathlon.  If you could add me to your "heads up" list, I will appreciate it.   Art

----- Forwarded Message ----
From: VINCENT Remillard <vremillard@...>
To: Arthur Remillard <arthurremillard@...>
Sent: Sunday, March 16, 2008 3:34:14 AM
Subject: Habitat Triathlon

Hi Art - I received this from Habitat for Humanity, I am on their board of directors.  Are you interested in helping with their triatholon as/for/with the running club?  If so, you could send a message to Fred at the farley address with triatholon in the subject line so that he can keep you informed. Mom
  ----- Original Message ----
From: "<A href="mailto:farley1249@..." target=_blank rel=nofollow ymailto="mailto:farley1249@...">farley1249@...</A>" <farley1249@...>
To: sandrainzana@...; tims@...; elainemb327@...; dlbishop1@...; rstewartsr@...; jimjoan22@...; nancy_interval@...; drjayp@...; vremillard@...
Sent: Friday, March 14, 2008 12:08:29 AM
Subject: Habitat Triathlon

Board Members,
We have been contacted by Dan Bickel, Park Manager for Prince Gallitzin State Park, concerning setting up a triathlon for later this year or possibly next year. 
The meeting is set for Wednesday, March 26 at 6:00 pm at the Glendale park office (downstairs) near the Marina.  Parking is available on the bottom side of the building(near the lake).  This is not a confirmed time or date but just to give you a "heads up" if you would be interested in attending.  We will send again when we have a confirmation.
Thanks,
Fred and Phyllis




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Reply | Forward | Messages in this Topic (1)
#26 From: Arthur Remillard <arthurremillard@...>
Date: Wed Nov 21, 2007 10:58 am
Subject: Thanksgiving Morning Run 		arthurremillard
Offline Offline
Send Email Send Email
 
 
Hi Folks,
 
I'm going to be out on the trail tomorrow at 7:00am, and you are all more than welcome to come along.  For those who have never been, above is a map pointing to my usual starting point, where the trail meets S.West St.  There's a parking lot right there, sandwiched between the Memorial Field and the golf course. 
 
For those who don't know, Brian Sell, SFU Alum and all around great guy, placed third in the Olympic trials and will be running in Beijing this summer!  Terry Shea, Altoona native and list member, also competed and finished 61st.  Here are the full results: http://www.usatf.org/events/2008/OlympicTrials-Marathon-Men/results.asp
 
Finally, once again, below is info for a forthcoming lecture series.  It promises to be a good one...
Art
------------
 

Strength Training for Runners

7 to 8 p.m.

Thursday, November 29

Sullivan 202

How does a recreational or athletic runner know what muscles should be strengthened for injury prevention and peak performance? What exercises work for the running athlete? Are there special tests that can diagnose a strength-related running problem? What is plyometric training, and can it improve running performance? What are the running techniques and drills that can correct improper performance? Learn about these topics and have your questions answered. Speakers: Ivan Mulligan, PT, DSc, SCS, ATC, CSCS, Assistant Professor of Physical Therapy and Certified Strength and Conditioning Specialist; and Felix Moreno, SFU Head Track and Field and Cross Country Coach. Join us 7 to 8 p.m., Thursday, November 29, in Sullivan 202. Sponsored by The DiSepio Institute for Rural Health and Wellness in collaboration with the Cambria Country Running and Walking Club.

http://www.francis.edu/DiSepioInstitute.htm

http://www.freewebs.com/ccarrc


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#25 From: Arthur Remillard <arthurremillard@...>
Date: Fri Nov 2, 2007 1:49 pm
Subject: Lecture Series: Strength Training for Runners, November 29 		arthurremillard
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Send Email Send Email
 

All:

 

Below is information for our next lecture series installment.  Also, I was hoping to organize a group run on Thansgiving morning--nothing formal of course.  If anyone's interested and will be around, I'll probably hit the Ebensburg Rails-To-Trails at around 7:00am that morning.  I tend to start by Memorial field, at around mile one of the trail.   

 

Best of luck to Terry Shea and Brian Sell, both of whom are running the trials tomorrow! 

 

Art

 

------------

 

Strength Training for Runners

7 to 8 p.m.

Thursday, November 29

Sullivan 202

How does a recreational or athletic runner know what muscles should be strengthened for injury prevention and peak performance? What exercises work for the running athlete? Are there special tests that can diagnose a strength-related running problem? What is plyometric training, and can it improve running performance? What are the running techniques and drills that can correct improper performance? Learn about these topics and have your questions answered. Speakers: Ivan Mulligan, PT, DSc, SCS, ATC, CSCS, Assistant Professor of Physical Therapy and Certified Strength and Conditioning Specialist; and Felix Moreno, SFU Head Track and Field and Cross Country Coach. Join us 7 to 8 p.m., Thursday, November 29, in Sullivan 202. Sponsored by The DiSepio Institute for Rural Health and Wellness in collaboration with the Cambria Country Running and Walking Club.

http://www.francis.edu/DiSepioInstitute.htm

http://www.freewebs.com/ccarrc



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#24 From: Arthur Remillard <arthurremillard@...>
Date: Thu Aug 30, 2007 3:26 pm
Subject: Shoe Clinic, Sept. 19, 7:00-8:00, St. Francis Univ. 		arthurremillard
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All,
 
Our own Kevin Doyle, former manager of Up-N-Running shoe store (Butler, PA, www.runpa.com), will offer a shoe clinic to all interested runners, walkers, and joggers at St. Francis University in Raymond Hall 123, on Wednesday, September 19 from 7:00-8:00 PM.  He will explain why injury prevention begins with picking the correct shoe.  For those who don't know, Kevin was a cross country and track standout at SFU, who continued running as a professional with the Hansons-Brooks Distance Project in Detroit, MI (www.hansons-running.com).  This event is being hosted by the DiSepio Institute for Rural Health and Wellness, in collaboration with the our club.  It is free and open to the general public, so bring your friends.  For more information, please feel free to contact me (arthurremillard@... /814-472-3339).
 
This is going to be the first in what I hope is a series of talks offered by this club.  It should help spark interest, recruit new members, generate new training groups, etc... 
 
I'm going to update the website soon, so if you know of any local races coming up, please send me a note and a link, if there is one.
 
All the best,
 
Art
 

Got a little couch potato?
Check out fun summer activities for kids.

Reply | Forward | Messages in this Topic (1)
#23 From: "Art Remillard" <arthurremillard@...>
Date: Sun Jul 29, 2007 4:42 pm
Subject: The Second Annual Johnstown Inclined Plane Trail Run 		arthurremillard
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http://www.charcotmarietoothfoundation.org/incline/incline-race.html

Hey all,

Sorry I've been out of touch of late.  I'm hoping to host a shoe
clinic (offered by Kevin Doyle) within the next month.  And I'd like
to get back to organizing Sunday runs.

Our newest "member", J.D. Griffith, is the race director for the
Johnstown Incline Plane Trail run (link above), held on September 2.
This looks like a really fun event, and I have every intention of
running it.  I hope some of you can attend too.

This morning on the rails-to-trails in Ebensburg, I ran and watched
quads speed up and down the trail, and cops trying to track them down
(at 6:00am).  I'm still not sure--with all of the off road trails
here--why these guys need to use the rails-to-trails.  I suppose I'm
just out of touch with today's youth--it happens when one teaches
college students.

All the best,

Art

Reply | Forward | Messages in this Topic (1)
#22 From: "tberzonsky" <tberzonsky@...>
Date: Fri Jun 29, 2007 9:50 pm
Subject: Fall Marathon 		tberzonsky
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I'm wondering what everybody is planning for a fall marathon.  I'm
signed up for Chicago.  I would like to group with some people to make
the trip a little cheaper.  Is anyone going to Chicago this fall?

Reply | Forward | Messages in this Topic (1)
#21 From: "Art Remillard" <arthurremillard@...>
Date: Mon Jun 25, 2007 10:04 pm
Subject: Sunday Run 		arthurremillard
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All,

We're planning to meet this Sunday, 7:00am, at Nanty Glo.  If enough of
us show up, we'll do breakfast afterward, so that we can undo any good
that the run may have done.

Just a heads up: We're right now planning a shoe talk some weeknight in
July.  Kevin Doyle, resident shoe geek, will present.  This should give
us a good opportunity to promote the club, and hopefully get new
members.  I'll pass on details as they become available.

I'm also going to see about hosting a track mile by the end of summer.
We can have pancakes after.

Art

Reply | Forward | Messages in this Topic (1)
#20 From: "Hoover, Douglas E \(hooverd\)" <hooverd@...>
Date: Fri Jun 8, 2007 1:39 pm
Subject: RE: Sunday's run 		biathlete2
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I promise to make one of these runs eventually.  Haven't seen you guys in a long
time.  I'm actually leaving momentarily to head to Vermont for a couple
biathlons this weekend.  Hope all is well.  Talk with you soon.


________________________________

From: CCARRC@yahoogroups.com on behalf of Art Remillard
Sent: Thu 6/7/2007 9:39 PM
To: CCARRC@yahoogroups.com
Subject: [CCARRC] Sunday's run



All,

This Sunday, Kevin and I will be running at Nanty Glo at 7:00am. All
are welcome to join us. There is another group that generally meets
then too.

There is a race in Ebensburg on Saturday--a 5k on the trail. I don't
have the information for start time in front of me, though. If anyone
is interested, contact me and I'll make some calls.

Happy trails,

Art

Reply | Forward | Messages in this Topic (2)
#19 From: "Art Remillard" <arthurremillard@...>
Date: Fri Jun 8, 2007 1:39 am
Subject: Sunday's run 		arthurremillard
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All,

This Sunday, Kevin and I will be running at Nanty Glo at 7:00am.  All
are welcome to join us.  There is another group that generally meets
then too.

There is a race in Ebensburg on Saturday--a 5k on the trail.  I don't
have the information for start time in front of me, though.  If anyone
is interested, contact me and I'll make some calls.

Happy trails,

Art

Reply | Forward | Messages in this Topic (2)
#18 From: "Art Remillard" <arthurremillard@...>
Date: Thu May 31, 2007 12:16 pm
Subject: Head Coach Opening 		arthurremillard
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From: Gegick Gary [gegick.g@...]

Bishop Canevin High School has an opening for a head track coach.  This
season, the team was comprised of 60 athletes and placed four runners
and one relay team in the WPIAL AA finals. The school is located west
of Pittsburgh near Carnegie, PA.  As I am leading the search process,
please have any interested parties contact me. Thanks very much.

Reply | Forward | Messages in this Topic (1)
#17 From: Arthur Remillard <arthurremillard@...>
Date: Sun May 27, 2007 11:24 pm
Subject: RE: Path of the Flood Trail 		arthurremillard
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This "club"  is wide open for ideas.  One of my goals is to have different training groups for people of all abilities.  And to have training groups that meet in different times and places.  Right now, I'm suggesting runs based from what works best for me, which tends always to be early morning.  But I know plenty others like running later in the morning or evening.  So I'd love to see groups for them. 
 
And then there are 10k, 1/2 marathon, marathon traning groups--particularly for first timers.  But I have to get some more involvement before that crazy stuff begins! 
 
If I can pull more people in, we'll start formalizing such things.  For now, I'm just trying to get things off the ground. 
 
The run at Ehrenfeld was interesting.  The actual trail begins about 3/4 of a mile away from where the signs point you to go.  So it took some figuring out, but it is a VERY nice trail.  I'm going to be away this weekend, but I plan to make it there again soon in the future. 
 
Art
"Hoover, Douglas E (hooverd)" <hooverd@...> wrote:
I really will make it to one of these runs sometime. However, the calendar is pretty full, especially on weekends. This weekend I'll be in Wisconsin for DIII nationals. Actually, it is much more likely that I could make it up on a Wednesday evening than a weekend at this point. What do y'all think of that?

Doug

________________________________

From: CCARRC@yahoogroups.com on behalf of Art Remillard
Sent: Tue 5/22/2007 1:59 PM
To: CCARRC@yahoogroups.com
Subject: [CCARRC] Path of the Flood Trail

From the Altoona Mirror:

"On May 26, the Cambria County Conservation & Recreation Authority will
hold a 1 p.m. grand opening of its Path of the Flood Trail through the
Little Conemaugh River Valley. At 2 p.m., an NPS ranger will lead an
interpretive walk along this beautiful and historical four-mile trail
from Ehrenfeld to Mineral Point."
http://www.altoonamirror.com/Life/articles.asp?articleID=11880 <http://www.altoonamirror.com/Life/articles.asp?articleID=11880>

Here's some more information from the CCCRA site:
http://ctcnet.net/cccra/maintral.htm <http://ctcnet.net/cccra/maintral.htm>

I'm thinking of heading there Sunday morning, 7:00am if anyone would
like to join me.

Art


Get your own web address.
Have a HUGE year through Yahoo! Small Business.

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#16 From: "Hoover, Douglas E \(hooverd\)" <hooverd@...>
Date: Tue May 22, 2007 6:22 pm
Subject: RE: Path of the Flood Trail 		biathlete2
Offline Offline
Send Email Send Email
  
I really will make it to one of these runs sometime.  However, the calendar is
pretty full, especially on weekends.  This weekend I'll be in Wisconsin for DIII
nationals.  Actually, it is much more likely that I could make it up on a
Wednesday evening than a weekend at this point.  What do y'all think of that?

Doug

________________________________

From: CCARRC@yahoogroups.com on behalf of Art Remillard
Sent: Tue 5/22/2007 1:59 PM
To: CCARRC@yahoogroups.com
Subject: [CCARRC] Path of the Flood Trail



From the Altoona Mirror:

"On May 26, the Cambria County Conservation & Recreation Authority will
hold a 1 p.m. grand opening of its Path of the Flood Trail through the
Little Conemaugh River Valley. At 2 p.m., an NPS ranger will lead an
interpretive walk along this beautiful and historical four-mile trail
from Ehrenfeld to Mineral Point."
http://www.altoonamirror.com/Life/articles.asp?articleID=11880
<http://www.altoonamirror.com/Life/articles.asp?articleID=11880>

Here's some more information from the CCCRA site:
http://ctcnet.net/cccra/maintral.htm <http://ctcnet.net/cccra/maintral.htm>

I'm thinking of heading there Sunday morning, 7:00am if anyone would
like to join me.

Art

Reply | Forward | Messages in this Topic (3)
#15 From: "Art Remillard" <arthurremillard@...>
Date: Tue May 22, 2007 5:59 pm
Subject: Path of the Flood Trail 		arthurremillard
Offline Offline
Send Email Send Email
  
From the Altoona Mirror:

"On May 26, the Cambria County Conservation & Recreation Authority will
hold a 1 p.m. grand opening of its Path of the Flood Trail through the
Little Conemaugh River Valley. At 2 p.m., an NPS ranger will lead an
interpretive walk along this beautiful and historical four-mile trail
from Ehrenfeld to Mineral Point."
http://www.altoonamirror.com/Life/articles.asp?articleID=11880

Here's some more information from the CCCRA site:
http://ctcnet.net/cccra/maintral.htm

I'm thinking of heading there Sunday morning, 7:00am if anyone would
like to join me.

Art

Reply | Forward | Messages in this Topic (3)
#14 From: "Art Remillard" <arthurremillard@...>
Date: Fri May 18, 2007 12:28 pm
Subject: This is just strange... 		arthurremillard
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http://www.latimes.com/sports/la-sp-landis18may18,0,7955080.story?
coll=la-headlines-sports

Landis v. LeMond in the court room.  Odd, odd, odd...

Reply | Forward | Messages in this Topic (1)
#13 From: "Art Remillard" <arthurremillard@...>
Date: Fri May 18, 2007 12:03 pm
Subject: Sunday Run, May 20 		arthurremillard
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This Sunday, 7:00am, we'll be meeting at SFU at the Stokes Athletic
center.  We'll run a 9 miler that is--get this--hilly.

Also, I've added a few new races to the website, two of which are in
Ebensburg.  http://www.freewebs.com/ccarrc/index.htm

The site has a message board now also.  We can see if that works better
than an e-mail list, or if they serve different functions.

Reply | Forward | Messages in this Topic (1)
#12 From: "Art Remillard" <arthurremillard@...>
Date: Sat May 12, 2007 4:31 pm
Subject: Reminder: Sunday, May 13, Long run 		arthurremillard
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Quick reminder about tomorrow's run.  Any suggestions for next Sunday's
run are welcome.

Art
--- In CCARRC@yahoogroups.com, "Art Remillard" <arthurremillard@...>
wrote:
>
> May 13, 2007, 7:00am--Nanty Glo Rails-to-Trails (meet in the parking
> lot next to the fire hall).  This week, we'll head toward Ebensburg.
> Runners/walkers/joggers of all abilities are welcome.  Please spread
> the word...
>

Reply | Forward | Messages in this Topic (2)
#11 From: "Art Remillard" <arthurremillard@...>
Date: Tue May 8, 2007 8:36 pm
Subject: Sunday, May 13, Long run 		arthurremillard
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May 13, 2007, 7:00am--Nanty Glo Rails-to-Trails (meet in the parking
lot next to the fire hall).  This week, we'll head toward Ebensburg.
Runners/walkers/joggers of all abilities are welcome.  Please spread
the word...

Reply | Forward | Messages in this Topic (2)
#10 From: "Hoover, Douglas E \(hooverd\)" <hooverd@...>
Date: Mon May 7, 2007 3:31 pm
Subject: RE: Sunday Long Run 		biathlete2
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I plan to be in NJ racing my first biathlon of the year this weekend.  So,
unfortunately, any plans for a group run this weekend will not include me.

Doug


________________________________

From: CCARRC@yahoogroups.com on behalf of Arthur Remillard
Sent: Mon 5/7/2007 11:28 AM
To: CCARRC@yahoogroups.com
Subject: RE: [CCARRC] Sunday Long Run



I'm open for suggestions for this coming weekend.  Anyone who has an idea,
please post.

Art

"Hoover, Douglas E (hooverd)" <hooverd@...> wrote:

	 Art, et al:

	 Sorry I could not make this. I got home from our conference meet late Saturday
night and did not check email until after I already ran on Sunday morning. Hoe
you had a great turnout. Hope to make it to a run soon.

	 Doug


	 ________________________________

	 From: CCARRC@yahoogroups.com <mailto:CCARRC%40yahoogroups.com>  on behalf of
Art Remillard
	 Sent: Fri 5/4/2007 7:43 AM
	 To: CCARRC@yahoogroups.com <mailto:CCARRC%40yahoogroups.com>
	 Subject: [CCARRC] Sunday Long Run

	 Our first "organized event" is this weekend!

	 When: Sunday May 6, 2007, 7:00am
	 Where: The Nanty Glo Rails-to-Trails (Meet in the parking lot next to
	 the fire hall)
	 Distance: I'm planning to run for an hour @6:45 pace

	 Breakfast to Follow

	 I've posted this on the website. There are also a few events under
	 the "Race Calendar" link. Please forward me any other races that you
	 would like listed.

	 Art




________________________________

Don't get soaked. Take a quick peak at the forecast
<http://tools.search.yahoo.com/shortcuts/?fr=oni_on_mail&#news>
with theYahoo! Search weather shortcut.
<http://tools.search.yahoo.com/shortcuts/?fr=oni_on_mail&#news>

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#9 From: Arthur Remillard <arthurremillard@...>
Date: Mon May 7, 2007 3:28 pm
Subject: RE: Sunday Long Run 		arthurremillard
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I'm open for suggestions for this coming weekend.  Anyone who has an idea, please post. 
 
Art

"Hoover, Douglas E (hooverd)" <hooverd@...> wrote:
Art, et al:

Sorry I could not make this. I got home from our conference meet late Saturday night and did not check email until after I already ran on Sunday morning. Hoe you had a great turnout. Hope to make it to a run soon.

Doug


________________________________

From: CCARRC@yahoogroups.com on behalf of Art Remillard
Sent: Fri 5/4/2007 7:43 AM
To: CCARRC@yahoogroups.com
Subject: [CCARRC] Sunday Long Run

Our first "organized event" is this weekend!

When: Sunday May 6, 2007, 7:00am
Where: The Nanty Glo Rails-to-Trails (Meet in the parking lot next to
the fire hall)
Distance: I'm planning to run for an hour @6:45 pace

Breakfast to Follow

I've posted this on the website. There are also a few events under
the "Race Calendar" link. Please forward me any other races that you
would like listed.

Art


Don't get soaked. Take a quick peak at the forecast
with theYahoo! Search weather shortcut.

Reply | Forward | Messages in this Topic (5)
#8 From: "Hoover, Douglas E \(hooverd\)" <hooverd@...>
Date: Mon May 7, 2007 3:03 pm
Subject: RE: Sunday Long Run 		biathlete2
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Art, et al:

Sorry I could not make this.  I got home from our conference meet late Saturday
night and did not check email until after I already ran on Sunday morning.  Hoe
you had a great turnout.  Hope to make it to a run soon.

Doug


________________________________

From: CCARRC@yahoogroups.com on behalf of Art Remillard
Sent: Fri 5/4/2007 7:43 AM
To: CCARRC@yahoogroups.com
Subject: [CCARRC] Sunday Long Run



Our first "organized event" is this weekend!

When: Sunday May 6, 2007, 7:00am
Where: The Nanty Glo Rails-to-Trails (Meet in the parking lot next to
the fire hall)
Distance: I'm planning to run for an hour @6:45 pace

Breakfast to Follow

I've posted this on the website. There are also a few events under
the "Race Calendar" link. Please forward me any other races that you
would like listed.

Art

Reply | Forward | Messages in this Topic (5)
#7 From: "Kevin Doyle" <doyalewithcheese@...>
Date: Fri May 4, 2007 1:04 pm
Subject: Re: Sunday Long Run 		kevin_doyle74
Offline Offline
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I plan on attending.  Art, in your absence Wednesday + Friday, Ryan
Sheehan served as your substitute 'early riser.'  Needless to say,
6:45-7:00 pace will be a welcome change after the past two runs at a
blazing clip.

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