From the 50 States Yahoo group.
Nick
------------------------------------------------------------------------\
----------------------------
I saw this in the NY Times this Friday.  Before anyone kills me, I
don't agree with it.  I'm a walker, and every once in a great while,  I
also finish after 5 hours.     Alexis
      Plodders Have a Place, but Is It in a  Marathon?
In last year's New York City Marathon, about 21 percent of the  field
finished in over five hours.
Every weekend during this fall marathon season, long  after most runners
have completed the 26.2-mile course — and very likely after  many
have showered, changed and headed for a meal — a group of stragglers
crosses the finish line.
Many of those slower runners, claiming that late is better than never,
receive a finisher's medal just like every other participant. Having
traversed  the same route as the fleeter-footed runners — perhaps in
twice the amount of  time — they get to call themselves marathoners.

And it's driving some hard-core runners crazy.

"It's a joke to run a marathon by walking every other mile or by
finishing in  six, seven, eight hours," said Adrienne Wald
<http://www.cnr.edu/Athletics/CrossCountryCoach> , 54, the women's
cross-country coach at  the College of New Rochelle, who ran her first
marathon in 1984. "It used to be  that running a marathon was worth
something — there used to be a pride saying  that you ran a
marathon, but not anymore. Now it's, `How low is the  bar?'
"

Tens of thousands of runners are training for marathons this time of
year. As  the fields continue to grow — primarily by adding slower
runners — so has the  intensity of the debate over how quickly an
able-bodied runner should finish the  once-elite event that is now an
activity for the masses.

Purists believe that running a marathon should be just that —
running the  entire course at a relatively fast clip. They point out
that a six-hour  marathoner is simply participating in the event, not
racing in it. Slow runners  have disrespected the distance, they say,
and have ruined the marathon's  mystique.

Slower marathoners believe that covering the 26.2 miles is the crux of
the  accomplishment, no matter the pace. They say that marathons inspire
people to  get off their couches, if only to cross off an item on the
Things to Do Before I  Die list. And besides, slow runners are what
drive the marathon business, they  say.

John Bingham, a runner who is known as  the Penguin
<http://www.johnbingham.com/> , is often credited with starting the
slow-running  movement, in the 1990s. "I have had people say that
I've ruined the sport of  running, but what I've been trying to
do is promote the activity of running to  an entire generation of
people," he said. "What's wrong with that?"

Bingham added: "The complainers are just a bunch of ornery, grumpy
people who  want the marathon all to themselves and don't want the
slower runners. But too  bad. The sport is fueled and funded by people
like me."

Trends show that marathon finishers are getting slower and slower —
and more  prevalent — according to Running USA, a nonprofit
organization that tracks  trends in distance running. From 1980 to 2008,
the number of marathon finishers  in the United States increased to
425,000 from 143,000.

In 1980, the median finishing time for male runners in United States
marathons was 3 hours 32 minutes 17 seconds, a pace of about eight
minutes per  mile. In 2008, the median finishing time was 4:16, a pace
of 9:46. For women,  that time in 1980 was 4:03:39. Last year, it was
4:43:32.

In a debate on the Web site slowtwitch.com
<http://forum.slowtwitch.com/Slowtwitch_Forums_C1/Triathlon_Forum_F1/WAN\
TED-_A_slow_marathon_runner_is_Chicago._P2520089/> , someone  posting as
Record10 Carbon wrote that more than half of the people at a marathon
are just overweight and "trying to get a shirt and medal ... looking
to one day  tell a story about the saga and the suffering of their 11
minute pace  `race.' "

In response, someone wrote: "Being a participant isn't bad. Yes,
there should  be a cutoff on some events. But, what that cutoff is can
be a raging  debate."

Race directors often struggle to find the right cut-off time, when water
stations are closed, roads open to vehicles and volunteers abandon the
course.  Some directors, however, avoid that problem.

Runners in the Honolulu Marathon have no limits. Race rules state,
"All  runners will be permitted to finish, regardless of their
time."

Last year, 44 percent of the field for that event finished in more than
six  hours — with some marathoners stopping for lunch along the
course.

"For every race director, there's a very fine line between
putting on a  community event and putting on a race," said Chris
Burch, race director for the Des Moines  Marathon
<http://www.desmoinesmarathon.com/> , which stays open for seven hours.
Last year, it stayed open  for eight hours, but Burch found that only 4
percent of the participants needed  more than seven hours to finish. In
the end, that extra hour was not worth it,  he said, because of the
costs of keeping the course open.

"It is a huge budget item because you have to pay municipal
services, like  police, fire or trash, and volunteers have to stay
longer," he said. "But it's  not a simple decision. Those
back-of-the-pack runners are income for the event,  too, and they're
just as important for everyone. There's a feeling of `I paid as
much money as the other people to enter, so I should be treated the
same.' "

At the Marine  Corps Marathon
<http://www.marinemarathon.com/page11.aspx> , runners must keep a pace
of 14 minutes per mile or  risk being booted from the event near the
20-mile mark. A bus looms there,  waiting to pick up those who fail to
cross the 14th Street Bridge before it  reopens to traffic. Those who
choose to continue on the open course do so at  their own risk, taking
to the sidewalks or dodging traffic.

At the Berlin Marathon
<http://www.real-berlin-marathon.com/events/berlin_marathon/2009/index.e\
n.php> , where the cut-off time is 6:15, the  "slow police" are
notorious for lurking at the back of the pack. "If runners
aren't able to finish in the time we put in our information book, we
ask them to  leave the course and find their way to their hotel, or get
in the bus," the race  director Mark Milde said.

The New York City  Marathon <http://www.nycmarathon.org/> , scheduled
for Nov. 1, will have a field of about 40,000.  Last year, about 21
percent of the field finished in more than five hours. The  race
officially ends after 6:30, though runners are scored through 8:40, when
the timing system is finally carted off, said the race director Mary
Wittenberg.

Longtime marathoners like Julia Given, a 46-year-old marketing director
from  Charlottesville, Va., still find ways to differentiate the
"serious runners"  from those at the back of the pack.

"If you're wearing a marathon T-shirt, that doesn't mean
much anymore," Given  said on the eve of this month's Baltimore
Marathon, where vendors were selling  products that celebrate slower
runners. One sticker said: "I'm slow. I know. Get  over it."

"I always ask those people, `What was your time?' If
it's six hours or more,  I say, `Oh great, that's fine, but
you didn't really run it,' " said  Givens, who finished the
Baltimore race in 4:05:52. "The mystique of the  marathon still
exists. It's the mystique of the fast marathon."




[Non-text portions of this message have been removed]

Honest Abe Trail Run - Important Information
|
Beau Wendholt

Well folks, race day is drawing very near.  I’m sure you’re as excited about
the inaugural running of the Honest Abe Trail Run as I am!  I have no doubt
you’ve all been good little boys and girls and have completed your extensive
training schedules…

With only one week left before the event I wanted to discuss some things in
order to keep everyone informed and to help make this a successful event for
everyone.  As always, if you have any questions or concerns please don’t
hesitate to call or email.

PLEASE CAREFULLY READ ALL OF THE INFORMATION BELOW â€" THERE’S A LOT OF IT,
BUT IT’S VERY IMPORTANT!

     * Volunteers will be wearing shirts printed identically to race shirts only
they will be GREEN.  If you have questions or need help these will be the people
to speak to in addition to park personnel who will be unmistakably identified by
their uniforms.


     * Unless something serious and unforeseen prevents us from doing so THE RACE
WILL START ON TIME at the scheduled and communicated 7:00 a.m. central (local
time in Lincoln City, IN).  Please account for the time it will take you to get
to the park, check-in, chit-chat, potty, lube, lace, stretch, warm-up, etc. 
This is a small event, but lines are likely for checking in and toilet access. 
There will be one (1) check-in table, and two (2) toilets.  If time management
isn’t your strong point you’ll just have to start the race late, but your
finish time will still be measured by the official race clock.


     * There is a (per vehicle) park entrance fee of $5 for vehicles with Indiana
license plates, and $7 for those with out-of-state plates.  This will be in
affect the morning of the race.  Carpooling, if possible, will not only save you
money, but it will reduce the amount of gas used for this event.


     * A good way to help offset the park entrance fee is to bring an old pair of
athletic shoes to donate on race morning for recycling.  Each registered
participant who brings a pair of shoes will receive a $5 bill.  We will take as
many pairs of shoes as you’re willing to bring, but can only give $5 per
registrant.  Shoes of any condition will be accepted, but they must be
soft-soled athletic shoes.  If you do bring shoes for donation please have them
ready and with you when signing in.  The volunteers working the sign-in table
will also take the shoes and award the $5.


     * Marathon participants are welcome to bring a drop bag since this is a loop
course.  The bags will simply be laid out on a tarp in a designated area easily
accessible to runners.  There will be no cover for them, so pack
weather-accordingly.  Race organizers are not responsible for the bags, so
please label them clearly and make sure you pick them up immediately after
completing the event.


     * There are many turns and trail/road intersections along the race route. 
Each turn will be clearly marked with an arrow sign.  The course will not be
marked where there are no available turns (i.e. no periodic marking along the
way), so pay attention at intersections to make sure you’re still on track. 
If there is a side trail or road and no arrow sign you are to continue straight.
Also, all road crossings are straight, meaning the trail continues directly on
the far side of the road.  Don’t rely on simply following others, look for the
signs and follow them.


     * THIS IS VERY IMPORTANT!  Along the race loop there will be several
crossings of park roads, county roads, railroad tracks, and a state highway.  It
is imperative that you look and listen before making each of these crossings.  I
know fatigue can really set in during a hard effort, but this is for your safety
â€" STAY ALERT!  There will be volunteers posted at the highway crossing.  Stay
within the signs & cones, follow the instructions given by the volunteers, and
cross only when it is clear and you’ve been instructed to do so.  Yes, this is
a race, but if you cross when a volunteer is telling you to wait you will be
disqualified and banned from future participation.  A good finish time is not
worth risking your life.


     * There will be a time limit of 7 hours (ending at 2:00 p.m. central) for
both events.  At that time the race will officially be over and you are no
longer the responsibility of the Honest Abe Trail Run organizers.  You will not
be pulled from the course, but we cannot promise support after that point. 
Marathoners should consider this before starting their third loop.  We won't
pull the directional signs until everyone has been accounted for, but please be
courteous and consider the volunteers before making their day longer than it has
to be.


     * We ask that you not bring pets with you onto the race course.  Pets
without leashes are not allowed in the park, and pets with our without leashes
can very easily become an inconvenience to other participants.


     * If you are running the marathon and find at the end of your first loop it
just isn’t going to be a good day you are welcome to make your way to the
finish line.  After crossing the finish line please let the Race Director or one
of the finish line volunteers know that you were registered in the marathon. 
Your finish time will be included in the official 14k results, but if applicable
you will not be eligible for an award. If you find the same to be true at the
end of your second loop please make an effort to inform finish line timers that
you do not need to be entered into the system.  Continuing on past your first
lap, but not completing the full marathon distance will result in a DNF.


     * There are a few locations outside of the park where friends & family can
view/encourage runners.  Most of these are along roads with no shoulder or in
generally unsafe locations.  Specifically, we strongly discourage spectator
parking anywhere near the Hwy. 162 crossing for safety reasons.  As can be seen
on the map, there are several park road crossings that can be walked/biked to
and there will certainly be ample parking at the race start/finish.  Also, due
to making three loops marathoners will be visible at the start of their 2nd and
3rd loops.


     * As of today the race has not sold out.  With online registration closing
Friday you can watch the website to see if it fills.  Please tell your friends
â€" the more participants we have, the more money we can raise for the park!  If
the race does not sell out by the close of online registration we will allow
race-day sign-ups.


     * After the race, if you don’t want/need your bib safety pins please drop
them off at timing table, or just drop off your bib with the pins still in it.


     * We would like to thank all of our sponsors: Sunbelt Snacks & Cereals,
Grounded Organic & Natural Foods (Jasper), Bob’s Liquors (Ferdinand), and
Hank's Sign Shop LLC (Ferdinand).  Also, thanks to the Friends of Lincoln State
Park as well as Lincoln State Park employees.



Beau Wendholt
Race Director
423-580-7868

 


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             The World Of Marathoning - 2009 World Championship Marathons + More

             Another update from MarathonGuide.com - all about Saturday's and
Sunday's World Championship Marathons. Our coverage... Lots of it! Visit
MarathonGuide.com right now to read about this weekend's races... And forward
this newsletter to your friends - so they can be kept up-to-date...



              
             2009 World Championship Marathons










                         Competitive Image / Kevin Coloton / Jacob Gibb




             Two Days, Two World Championship Marathons



             This weekend presents a unique showcase of the world's best
marathoners as the men and women vie for the title of World Champion. In past
years, the quality and depth of the World Championships fields - particularly
for the men - has not been as deep as certain major-city marathons. This year,
however, the depth and quality of the World Championships marathons are second
to none, with the added benefit that countries may enter five runners in the
race, as opposed to three at the Olympics - and Kenya, Ethiopia and Japan have
done just that...

             Read the Preview





             The Men's Championships

             Saturday will feature the men's championships where the winners of
most major marathons will be fighting against each other for the title. Despite
some major absences of men who would run well this weekend - missing will be
world-record holder Haile Gebrselassie and Olympic Gold Medalist Sammy Wanjiru -
most of the other best marathoners in the world will be on the starting line on
Saturday. Ten men who have run sub 2:07, another six who have run sub 2:08, and
six more who have run sub 2:09 - not to mention the rest of the field. This can
be a fast marathon! The names you know: Abel Kirui, Tsegay Kebede, Jaouad
Gharib, Abderrahim Goumri, Robert Kipkoech Cheruiyot, Deribe Merga, Marilson Dos
Santos... And if you don't know those names, you better read our coverage. And
if you already know those names, you still better read up!

             Men's Profiles  

             Men's Starter Lists and Best Performances  

             Men's Head To Head Histories  





             The Women's Championships

             Sunday will feature the women's championships. Some of the top women
were declared to run the championships, but are out for personal reasons or
injury. Paula Radcliffe, Irina Mikitenko and Yoko Shibui will not be at the
starting line. Others were never declared for the race: Catherine Ndereba,
Salina Kosgei, Gete Wami, Berhane Adere... What's left? A repeat of the Boston
Marathon with runners 2 through 5 at Boston among the remaining favorites and
the Japanese and Chinese contingents. In the mix: Kara Goucher - perhaps the
third time will be the charm for the American superstar.

             Women's Profiles  

             Women's Starter Lists and Best Performances  

             Women's Head to Head Histories
             and much, much more...

             Enjoy the World Championship Marathons (and we'll tell you more
about them after!) and we wish you good running and good health.  And forward
this to any of your friends who should know more about the World Championship
Marathons or the world of marathoning in general.
             Sincerely,
             The MarathonGuide.com Team





 


[Non-text portions of this message have been removed]

Guys and gals, come out and see what the rumble is all about! 8:00 for the kids
race, 8:30 for the Open 5K. If you haven't seen CMNP, you're missing a real
treat. 12501 Harmony Landing Road - Goshen.

Hey, would like to invite everyone to a FREE Chi Running clinic Friday the 24th
- 7:00 p.m. at the Trail Store.  Maurice Wills, nationally certified Chi Running
instructor, is in town for weekend clinics at Sawyer Park, and has graciously
agreed to give us a free one-hour seminar and clinic.

Come by and learn how to vastly improve your ability to run farther, faster and,
most important, with fewer injuries.

Our thanks to our good friend Nancy McElwain for turning us on to Maurice and to
Maurice for taking time out of his busy schedule to help us become better
runners. Of course, if you want a full day of instruction and practice in Chi
Running, I am sure there are still slots available for the weekend at Sawyer
Park.

Jim B.

Beau Wendholt Race Director - Spencer County, IN Lincoln State Park

   * Honest Abe Trail Run - Marathon & 14k
     * 10/11/09 - 7:00 a.m. central start time
     * $50 for marathon / $40 for 14k
     * Lincoln State Park, Spencer County, IN
     * Registration is online at RaceIt.com
     * Race website is www.HonestAbeTrailRun.com
     * Is an environmentally friendly event
     * Proceeds go to the Friends of Lincoln State Park non-profit organization

bwendholt@...
Beau Wendholt
Race Director

June 19, 2009

Louisville Loop open house

The Courier-Journal

The public is invited to a discussion and update on plans for the Louisville
Loop, a proposed 100-mile, paved shared-use path that will nearly encircle
Jefferson County when completed.

Bikers, hikers and exercise enthusiasts are encouraged to join Louisville Metro
Parks staff and Mayor Jerry Abramson at the event on Saturday, June 27, at
Riverside, the Farnsley-Moreman Landing in southwest Jefferson County.

Officials will answer questions and receive feedback on the project from 10 a.m.
to 1 p.m., and visitors will can see maps of different segments on the loop.

The Louisville Loop, a key component of Abramson's City of Parks initiative to
expand and improve Louisville's public park system, will offer recreational and
alternative transportation routes for cyclists, joggers and walkers. Some
sections will also accommodate horseback riders. About 23 miles of the path are
complete.

After the open house, the maps will be on display at the Farnsley-Moremen
Landing, 7410 Moorman Rd., through early July. . The maps will be moved to other
locations, on a schedule to be announced.

My friend and I are running in Iroqouis park in the mornings at 6:30 AM. We are
meeting at the sign by the amphitheatre. We run the 3.3 mile loop. We run at
around a 9 minute pace. We would love to have others to run with us.
Troy Wright

BTW how far and about how long time wise are the runs you told me about. 
Leaving for work at 7 a.m. I fear I may not have enough time.

Chad
I've done 6 miles (once), 2 miles, and in several were 3 miles weekday mornings
recently.  If you run short of time, you can head back. It's an informal group,
won't hurt anyone's feelings.
Nick

great idea!!!would like to get racewalking going in louisville.could meet at
seneca/cherokee park.any have ideas contact me at cmdaley02@....

Hey runners! I have recently relocated to the "Kentuckiana" area (living in
Jeffersonville, right over the river from Louisville) from my previous home of
Alabama. I lost many things in the move, including but not limited to my
tupperware, a curtain rod bracket, a wood cutting board...all important, but not
as important as the loss of my running crew. Never folks to take our running too
seriously (we were never going to the Olympics, but placing in our age groups at
local 5ks can be just as exciting!), we called ourselves the Huntsville Beer
Drinking Running Club. We had runners from all corners of running- beginners to
seasoned runners to those crazy Marathoners. And I'd like to propose we
officially open the second branch of the club- Louisville Beer Drinking Running
Club. If you're still reading this, here's the details you've been scanning for:

Frequency- Run 2-3 times a week, usually two shorter in the week and one longer
on the weekend
Pace- that's up to you! We start together and everyone gets there when they get
there.
Distance- again, up to you! We start together, and you end when you need to. The
point is having someone hold you to getting to the starting line; there's no
point in skipping your run after you're there!
Location- well, I'm not really sure. I just moved here. But I'll be scouting out
areas, and open to suggestions of your favorite places to pound the pavement.

And when does the Beer Drinking come in? After any or all of our runs, lets find
a local spot and reward ourselves for lacing up those running shoes- get a
drink, relax, annoy all the other patrons with our stellar running gear and and
the smell of hard work.

So come join the crew, be a part of what will be the enormously popular LBDRC!
We'll be starting soon, so email me now with any questions or your bid to join.

Missi
mjgillard@...

There's a new race walking book targeting baby boomers that was just
published. It's called BoomerWalk and complete information is available
at www.boomerwalk.com <http://www.boomerwalk.com/>  There's a direct
link there to it's page on amazon. There is also a link at
www.racewalk.com <http://www.racewalk.com/> .

The book's goal is to convert people from running or jogging to race
walking (althought author Brent Bohlen uses the one work spelling). It's
full of profiles on walkers you probably know and gives an novice a
great introduction to race walking.

Please check it out and help Brent make his vision of an athletic fit
race walking baby boomer population a reality.

Jeff Salvage
www.racewalk.com <http://www.racewalk.com/>
www.walkinghealthy.com <http://www.walkinghealthy.com/>
www.greattreks.com <http://www.greattreks.com/>
www.twofeetgallery.com <http://www.twofeetgallery.com/>



[Non-text portions of this message have been removed]

3 Progression Runs to Reach Race-Day Success

By Matt Fitzgerald
For Active.com

Horseback riders are familiar with the phenomenon of the horse smelling the
barn. As the horse and rider return to within sniffing range of the stable after
a long ride, the horse spontaneously increases its pace to get the darn thing
over with. Many human runners do something similar. When I took up running at
age 12, I completed the same six-mile route every other day, and I always
instinctively ran the last part faster, to get the darn thing over with.

Instinctive though it may be, picking up the pace in the last part of a run is
not something that runners should do in every workout. That's because there
isn't anything that runners should do in every workout. Training must be varied
from day to day to develop well-rounded fitness. But there is a place in any
structured training regimen for progression workouts, which is what coaches call
runs in which the last part is run faster than the first.

There are three distinct types of progression run that I like to incorporate
into the training plans I design.  Their benefits overlap to some degree, but to
a complementary degree, the benefits of each are unique to that specific format.
Let's take a look at all three.
Fast-Finish Run

A fast-finish progression run is a run in which the faster, second part of the
run is relatively short--usually between one and three miles. Fast-finish runs
may be either moderately challenging or very challenging. The factors that
influence the challenge level of a fast-finish run are the duration of the
slower first segment (the longer it is, the more fatigued you will be when you
start the faster second part and the more challenging the overall run will be),
the duration of the faster second segment and the pace of the second segment.

Easier fast-finish runs are a great way to give yourself a moderate training
stimulus at times when your body is ready for more than an easy run but you
don't want to leave yourself too tired to perform well in your next scheduled
hard run. An example of an easier fast-finish run is five miles at a comfortable
pace followed by one mile at 10K pace.

Harder fast-finish runs are great workouts for half-marathon and marathon
training, because they challenge you to run fast when you're already tired. An
example of a tough marathon-specific fast-finish run is 13 miles at a
comfortable pace followed by three miles at half-marathon pace.
Threshold Progression

A traditional threshold run consists of a short warm-up followed by a few miles
of running at "lactate threshold pace" (or the fastest pace you could sustain
for one hour in race circumstances) and concluding with a short cool-down. In a
threshold progression, the warm-up is greatly extended and the cool-down is
removed. The purpose of these changes is to create a workout that challenges you
to sustain your threshold speed when you're already tired. This makes it a great
workout to use in half-marathon and marathon training. An example of a threshold
progression run is five miles at a comfortable pace followed by four miles at
threshold pace.

At this point I would like to pause and answer a question that may have popped
into your head when reading the preceding paragraph, if not earlier: "Isn't it
bad to finish a workout without cooling down?" Actually, no. The notion that
concluding workouts with a short period of low-intensity activity promotes
faster recovery is mythical.  Research has shown that cooling down has no effect
on recovery, so it's OK to skip it in certain workouts. (Warming-up before
high-intensity exercise does accelerate post-workout recovery, however.)
Marathon-Pace Progression

In marathon-pace progression runs, the faster second segment is typically longer
and slower than it is in fast-finish runs and threshold progression runs. 
Marathon-pace progression runs are an effective means to increase the challenge
level and race-specificity of long endurance runs. Many runners make the mistake
of doing all of their Saturday or Sunday long runs at a moderate pace, but once
you have used these runs to develop sufficient raw endurance, they don't provide
any further benefit unless you pick up the pace.

You don't have to be training for a marathon to benefit from marathon-pace
progression runs. They provide excellent aerobic support for any race distance,
although you will want to use them differently depending on your specific race
distance. If you're training for a 5K or 10K, marathon-pace progression runs
should be emphasized relatively early in the training process and then phased
out in favor of long runs that include even faster running.

If you're training for a half-marathon or marathon, they should be emphasized
later in the training process, and they should be longer. A good peak-level
marathon-pace progression run, appropriate for three to four weeks before a
marathon, is two miles at a moderate pace followed by 14 miles at marathon pace.
Making Progress

I could write a whole separate article about how to incorporate the various
progression run formats into different types of training programs. As a broad
guideline, I recommend that all runners include at least one progression run per
week in their training at all times. Always choose the specific format that fits
best with your immediate training objectives.
Active Expert Matt Fitzgerald is the author of several books on triathlon and
running, including Runner's World Performance Nutrition for Runners (Rodale,
2005) and his newest, Brain Training for Runners.

Hey everyone just wanted to post an upcoming race! On Saturday April
4th at 9AM, Kappa Delta Sorority of the University of Louisville will
be hosting our 3rd Annual 5K race to support Prevent Child Abuse
America and Kentucky!

You can register online at www.uoflkappadelta.webs.com!

Registration is only $15 and for children
12 and under $10.  The day of the race the fee is $20!
There is also a t-shirt included in the registration fee!

Hope to see you out there!

From: "jajohn2889" <jajohn2889@...>
To: louisvillerunnersclub@yahoogroups.com

Hey everyone just wanted to post an upcoming race! On Saturday April
4th at 9AM, Kappa Delta Sorority of the University of Louisville will
be hosting our 3rd Annual 5K race to support Prevent Child Abuse
America and Kentucky!

You can register online at www.uoflkappadelta.webs.com!

Registration is only $15 and for children
12 and under $10.  The day of the race the fee is $20!
There is also a t-shirt included in the registration fee!

Hope to see you out there!

Welcome to the Madison-Chicago 200 Relay. To many in and around the
Madison / Milwaukee / Chicago area, we may seem familiar (as you may be
to us!). We are collaborating to bring you the MC200 Relay.

We are committed to making the MC200 even bigger and better than any
effort that we have undertaken before. We are enlisting the support of
the cities and towns along the Madison-Milwaukee-Chicago Corridor, the
Amateur Ham Radio Emergency Service operators ("ARES") of the six
counties that you will tour on the course, local clubs and
organizations, and running enthusiasts who will volunteer to assist us
in making your journey from Madison to Chicago both fun and safe.

For those of you who want to test your foot speed, we have partnered
with the Milwaukee Mile â€" the oldest operating auto-racing track
in the United States â€" located on the Wisconsin State
Fairgrounds in West Allis. Finish your leg with a lap around the
one-mile oval on your way to Chicago.

This race will generate funds to support the mission of Special Olympics
of Wisconsin and Illinois.

We hope you will join us in the  running of the Madison-Chicago 200
Relay June 12-13th, 2009.

www.mc200.com

=====================
Posted through Grouply, the better way
to access your Yahoo Groups like this one.
http://www.grouply.com/?code=post



type_D

Welcome to the Madison-Chicago 200 Relay. To many in and around the
Madison / Milwaukee / Chicago area, we may seem familiar (as you may be
to us!). We are collaborating to bring you the MC200 Relay.

We are committed to making the MC200 even bigger and better than any
effort that we have undertaken before. We are enlisting the support of
the cities and towns along the Madison-Milwaukee-Chicago Corridor, the
Amateur Ham Radio Emergency Service operators ("ARES") of the six
counties that you will tour on the course, local clubs and
organizations, and running enthusiasts who will volunteer to assist us
in making your journey from Madison to Chicago both fun and safe.

For those of you who want to test your foot speed, we have partnered
with the Milwaukee Mile â€" the oldest operating auto-racing track
in the United States â€" located on the Wisconsin State
Fairgrounds in West Allis. Finish your leg with a lap around the
one-mile oval on your way to Chicago.

This race will generate funds to support the mission of Special Olympics
of Wisconsin and Illinois.

We hope you will join us in the  running of the Madison-Chicago 200
Relay June 12-13th, 2009.

www.mc200.com
=====================
Posted through Grouply, the better way
to access your Yahoo Groups like this one.
http://www.grouply.com/?code=post



type_D

Found this on www.cararuns.org and thought it was helpful.

Running Etiquette
While runners are a friendly lot, each one of us still needs to do our part to
keep our paths, roads and trails safe and enjoyable for everyone, including
non-runners. Below are some basic guidelines to adhere to if you’re running
along a multi-use path, trail or on the road as well as some race etiquette.
On the path, trail or road
Especially if you run in high-traffic areas such as Seneca/Cherokee Park,
popular forest preserves in the suburbs, or busy streets:
Always stay to the right unless you are passing someone. Be very careful merging
left into a passing lane. A cyclist, another runner or roller blader could be
passing you and you don’t want to get run over from behind.
Never run more than two abreast when you are with a group. Do not force other
runners, pedestrians or cyclists off of the path. If you are in a particularly
busy area, run single file.
Never stop suddenly in the middle of a run.
Always look both ways—at least twice—before entering or exiting a path, when you
are approaching intersections and at drinking fountains.
Never litter.
Be considerate of those around you and remember that others may be using the
same path, trail or road that you are.
At a race
Do not run in a race if you are not officially registered. It can take away from
the resources of paid participants, create unnecessary traffic and pose
insurance risks. Just don’t do it.
Similarly, unless a race allows it, do not buy another’s bib number and consider
yourself entered. Unless you registered and signed the waiver yourself, you are
not registered.
Line up according to the pace you plan to run. If you are a slower runner,
that's OK, just don’t stand right in the front of the pack.
Follow the instructions of course marshals.
Don’t wear headphones. You reduce your awareness of your surroundings, which is
particularly dangerous in a high-traffic race environment. It may also prevent
you from hearing instructions from course marshals. Many races ban them and will
ask you to remove them prior to entering the race course.
Do not stop suddenly at water tables or if you drop something or if your shoe
comes untied. Move to the side slowly and make sure you do not cut off another
runner. It's OK to walk while you drink your water. Just stay to the side and
carefully merge back with the other runners when you are ready.
It's preferable to leave your cups or other items you may need to discard at a
water station. Never throw trash on someone’s front yard or on more remote areas
of the course.
Use caution and control approaching the finish line. Don’t cut off other runners
and don’t stop suddenly right after crossing the finish line.
Do not bring dogs, strollers, inline skates, bicycles, or other similar items to
a race if the race instructions forbid them. They pose safety hazards to other
participants and may violate insurance coverage. Also, it’s not a great idea to
try to use your cell phone during a race so ask your friends and family to come
out and watch you or call them when you’re done.


[Non-text portions of this message have been removed]

I completed the Las Vegas Marathon Sunday, Dec 7th in my usual 6 hrs
and just under 10 minutes. It was my 40th State and 21st marathon this
year. Felt that was quite a few, thought I'd done well..

During Sunday's marathon, I spoke with (Yolanda) a woman I'd met in
Santa Clarita, CA last month. She was completing her 60th marathon for
the year at Las Vegas. I was amazed.

Latter I learned that Larry Macon was there also. He'd done Memphis
the day before and was completing his 105th marathon for 2008!!!

Larry is in his mid 60s, has a busy law practice and does marathons
each weekend!

The link to the story about his accomplishment is below, you can
Google - Larry Macon World Record  or click the link below:

  http://tinyurl.com/6fkcqx

*

LAS VEGAS MARATHON:
Marathoner attempts world record at Las Vegas event
Runner now at 103 marathons for 2008

We all know there are no 10k in August...well there is now!

The Race Against ALS 5k/10k will be held on Aug 23 at 0830. Come get a
10K time in for the fall races or burn a fast 5K.

Free Bats ticket with race entry!

Support a great cuase!

and my wife is the Race Director :)

The inaugural Cherokee 5 will kick off this Saturday at the Ultimate
Frisbee/Rugby Field in Cherokee Park, with three separate races:
7:00 - Registration begins
8:00 - 2-miler for kids 14 and under
8:30 - 4-miler for kids 18 and under
9:30 - 5-miler for all comers

Entry Fees:
Open Race - $20 ($30 day of race)
Kids Races - $10 (one child free with parent entry)
Pick up race brochures at the Trail Store, or at your favorite
running store.
Packet pickup is at the Trail Store Friday from 10:00 - 9:00

Great prizes!!

Cheer on runners and clang your cow bell from numerous locations
along the course!!

We certainly could use a couple more experienced volunteers!  If you
would like to get involved and learn how these races are "run" just
call the Trail Store anytime during business hours or email run-
ky@....

We have the field until noon, so bring a picnic and the family and
enjoy the great outdoors . . . right in your own backyard.

ALSO, TRAIL RUNNING CLINIC
Friday, July 11th @ 8pm, we will have a brief clinic on some basics
of trail running and racing (technique, etiquette, etc.) at The Trail
Store (1321 Herr Lane).

We had a few folks this week  at charlie Venter Park and are looking
for more! They mowed the grass this week and times improved. Come run
with us!

I might be able to do the Tues./Thurs. but I'm SLOW (getting back after a 4 yr.
hiatus w/my 2 boys!) right now, probably 10 min. pace and I'd like to go just
3-4 miles starting out.

Amy Harned
(502) 749- 4588
amyhky@...
http://www.juiceplus.com/+ah00301
JuicePLUS+ Capsules contain 17 fruits, vegetables, oats and grains.
Are YOU getting your 9-12 servings of fruits & veggies everyday?



[Non-text portions of this message have been removed]

Amy,
I'm in contact with 2 groups one meets at 6:30 am at
Hurstbourne Baptist Church MWF and behind McDonalds
Tues/Thurs.  The other at 6:15 Tues from Big Rock and
6:15 Thurs from Seneca.  What pace / distance are you
looking to run?
Nick Karem
> I am looking to run weekday mornings at 6:30am -
> please email me if interested or if you know of any
> groups that currently meet then.
>
> Thanks in advance,
> Amy Harned
> (502) 749- 4588
> amyhky@...
> http://www.juiceplus.com/+ah00301
> JuicePLUS+ Capsules contain 17 fruits, vegetables,
> oats and grains.
> Are YOU getting your 9-12 servings of fruits &
> veggies everyday?
>
>
>
> [Non-text portions of this message have been
> removed]
>
>

I am looking to run weekday mornings at 6:30am - please email me if interested
or if you know of any groups that currently meet then.

Thanks in advance,
Amy Harned
(502) 749- 4588
amyhky@...
http://www.juiceplus.com/+ah00301
JuicePLUS+ Capsules contain 17 fruits, vegetables, oats and grains.
Are YOU getting your 9-12 servings of fruits & veggies everyday?



[Non-text portions of this message have been removed]

Hey these are great little runs we should get out and support. The
price is right! We had a small number there last night but would like
more!!!come on out!

==========================================
2008 Fern Creek Summer Cross Country Series
Charlie Vettiner Park
Louisville, KY

6:30pm
June 3, 10, 17, 24
July 8, 15, 22
August 5

These are informal summer races.  No official results, although we
will read times.  Men and women will run together.  Just an
opportunity to get off the roads and on the grass for some fun.  Fee
is $1/runner per week.

Distance:
3,000m – June 3, 17; July 8, 22
5,000m – June 10, 24; July 15; August 5

running this race. any one looking to make a one day trip out of it?
depart 0200 return post race. looking for car pool

9:00 am - the McConnell Loop beginning and ending at the Paul Yost
Recreation Area. Sign up at The Trail Store today, or at the race
tomorrow morning.

In the spirit of Mother's Day, we thought about calling it "The Mother
of All 10K's" (for those who have done the infamous McConnell Loop,
that will make sense. Or maybe the "Mutheruvva 10K".

We could still use a couple volunteers, if anyone is not running but
would like to be out - Yahoo says it's going to be a perfect day
weatherwise. The Trail Store will give any volunteers additional
discounts off the storewide sale all weekend.

Also, check out the Art in the Arbor this weekend across 22 from
Holiday Manor; it's always a neat event.

Run-walk-run to faster times, faster recovery
By Jeff Galloway

You can gain control over the amount of fatigue in a race or long run
by taking walk breaks, starting at the beginning. According to
numerous surveys, you'll also run faster -- 13 minutes faster in a
marathon with walk breaks than in a continuously run event.

Walk breaks help you mentally break up a challenging race or workout
by concentrating on one segment at a time. Because you erase a lot of
the fatigue with each walk break, your legs are strong at the finish
-- you can celebrate that evening and recover fast.

Erasing fatigue
Most of us, even when untrained, can walk for several miles before
fatigue sets in simply because walking is an activity that we can do
efficiently for hours. Running takes more work because you have to
lift your body off the ground and then absorb the shock of the landing.

The continuous use of running muscles produces much more fatigue,
aches and pains than running at the same pace while taking walk
breaks. If you walk before your running muscles start to get tired,
you allow the muscles to recover instantly -- increasing your capacity
and extending the distance, while reducing the chance of next-day
soreness.

The method involves strategy. By using a ratio of running and walking,
adjusted for the pace per mile, you can manage your fatigue. Using
this fatigue-reduction tool early gives you the muscle resources and
the mental confidence to cope with the challenges that can come later.
Even when you don't need the extra strength and resiliency bestowed by
the method, you will feel better during and after your run.

The run-walk method is very simple: Run for a short segment and then
take a walk break -- and keep repeating this pattern. Beginners will
alternate very short run segments with short walks. Even elite runners
find that walk breaks on long runs allow them to recover faster. There
is no need to be totally exhausted at the end of any long run.

Here are some tips:
A short and gentle walking stride
It's better to walk slowly, with a short stride. Long strides can
cause shin irritation. Relax and enjoy the walk.

No need to eliminate the walk breaks
Some beginners assume that they must work toward the day when they
don't have to take any walk breaks. This is up to the individual, but
is not recommended. Remember that you decide what ratio of
run-walk-run to use. As you adjust the run-walk to your liking, you
gain control over your fatigue.

How to keep track of the walk breaks
There are several watches which can be set to beep when it's time to
walk, and then when it's time to start running again.

Walk breaks on long runs
Walk breaks can be taken according to the following schedule. Feel
free to walk more or cut both of the segments in half. For example:
1:00 run/2:00 walk could be converted to :30 run/1:00 walk.
Pace per mile  Running Walking
8:30 	        5:00  1:00
9:00 	        4:00  1:00
10:00 	        3:00  1:00
11:00 	        2:30  1:00
12:00 	        2:00  1:00
13:00 	        1:00  1:00
14:00 	        0:30  0:30
15:00 	        0:30  0:50
16:00 	        0:30  1:00
17:00 	        0:25  1:00
18:00 	        0:20  1:00
19:00 	        0:15  1:00
20:00 	        0:10  1:00

Note: In 5K and 10K races, many veterans find that they run faster
times when walking every mile for the first half of the race.

Walk breaks:

*Give you control over the way you feel
*Erase fatigue
*Allow endorphins to collect during each walk break-you feel good
*Break up the distance into manageable units ("I can go for two more
minutes")
* Speed recovery
* Reduce the chance of aches, pains and injury
* Allow you to feel good afterward -- carrying on the rest of your day
without debilitating fatigue
* Give you all of the endurance of the distance of each session --
without the pain
* Allow older or heavier runners to recover fast, and feel as good or
better than the younger (slimmer) days

For more information, see Jeff's books Marathon, Half-Marathon,
Running -- A Year Round Plan, Walking -- The Complete Book and
Galloway's Book on Running, 2nd Ed. These are available, autographed,
from www.RunInjuryFree.com. Join Jeff's blog: www.jeffgallowayblog.com
Incorporating walk breaks into a marathon can help you complete it
without being overcome by fatigue.
Incorporating walk breaks into a marathon can help you complete it
without being overcome by fatigue.
Article Tools

Bellarmine University Physical Therapy's 2nd Annual Fun Run in
cooperation with Ken Combs Running Store and The Louisville Zoo to
benefit JCPS Physical Therapy is coming up on Saturday April 19th at
The Louisville Zoo. Registration begins at 7:15 am and the 1 mile race
goes off at 8:30 with the 3 mile race going off at 8:45!! Registration
fee for adults is $25 and children (3-12) are $20. The fee includes all
day admittance to The Zoo, prizes, a T-shirt, snacks, and much more! We
would love to see all of you there to help us raise money for JCPS
Physical Therapy and get them much needed money to buy supplies and
equipment to better serve their children! Please email me, Kelly
McKenna, at kmckenna01@... for more information or visit our
website at www.bellarmine.edu/lansing/pt and look under "Student
Involvement" for the registration form!
We can't wait to see you there!