Abe's Army 2009

Womens Distance Festival Photos

2009-07-14T09:17:00.000-05:00

Check out some great photos at HardyBreed.com

Abe's Proclamation.

2009-07-14T04:59:00.000-05:00

"The true runner is a very fortunate person. He has found something in him that is just perfect."
-George Sheehan

Week 7:

2009-07-13T04:18:00.000-05:00

Monday (July 13th):
P-4 miles
C-4.5 miles

Tuesday (July 14th):
Cross-train

Wednesday (July 15th):
P-2-2.5 miles
C-3-3.5 miles

Track workout at Sacred Heart Griffin's Track-every Wednesday at 5:30 PM- All are welcome! This is not just for the speedy as you do run at your own pace. We can almost guarantee you that there will be someone else that also runs your speed! For more information regarding the summer track workouts, visit Katie's blog at http://www.runkt.blogspot.com/. This really is a lot of fun as Katie does make our track experience enjoyable.

Thursday (July 16th):
P-2.5-3 miles
C-3.5-4 miles

Friday (July 17th):
Off

Saturday (July 18th):
P-5 miles
C-5 miles

Sunday (July 19th):
P-Off
C-Cross-train

WDF Results:

2009-07-12T20:49:00.001-05:00

http://srrc.net/race-results/2009-race-results/

Congratulations...

2009-07-12T06:25:00.002-05:00

to everyone that completed the two mile Women's Distance Festival! What a fantastic turnout and event. We were even lucky to beat any potential rain!

Special thanks to Director Susan Helm and to everyone that assisted in making this event so successful.

I will post results and photo's as soon as I get them.

Let's hear how you did...

Abe's Proclamation.

2009-07-10T05:05:00.000-05:00

"As we run, we become."
-Amby Burfoot, The Runner's Guide to the Meaning of Life

What Should I Do if I See a Runner Collapse?

2009-07-09T04:04:00.000-05:00

The following article is from runnersworld.com.
"Ask the Running Doc" blog.
June 16, 2009
Dr. Lewis G. Maharam

Dear readers,
Last week I answered the question, What should you do if you witness a fellow runner collapsing during a marathon?

Today is a little different, in that we will talk about what you can do if you see a downed runner while on a routine training run -- without the benefit of race organizers, spectators, and a race medical team on standby.

The following advice presumes that you have no medical knowledge and do not know CPR.
-First, either dial 911 or if you are with someone, have them dial 911 while you tend to your patient. Make sure you or your friend has an accurate description of where you are. (This assumes you have a cell phone; if not, find someone who does, ASAP.)
-Assess whether the patient is conscious. Yell, “Are you OK?” and gentle tap his shoulder. If no response, assume unconsciousness. At this point, do not roll the patient onto his back; he may have injured his neck.
-Next, assess for breathing. Is the chest rising or falling? Put your ear up to the patient's mouth and listen. (If you happen to be carrying a mirror of any sort -- hey, you never know! -- you can place the mirror to the patient's mouth; if it fogs up, the patient is breathing.)
-If the patient is breathing, observe and wait with the patient, not moving him until the ambulance arrives. Be sure to wave your hands as the vehicle approaches, so they see where you are.
-If the patient is NOT breathing, you may need to perform CPR. (Note: Although I would much rather you had a proper CPR course to teach you this, in a situation like this one, doing something is better than nothing.)

Here's what to do:
-If he is face down, gently roll the patient onto his back, supporting the head and neck in line in case there is a fracture. Gently place your fist under his neck so as to raise the chin and open the airway. Place your mouth over the patient's mouth, form a good seal, and blow in till you see his chest rise. Then take your mouth off, allowing the patient's chest to fall as the breath comes out. Re-seal your mouth and do a second breath.
-Now, take your index finger and middle finger (not your thumb because it has a pulse in it) and check the side of the neck for a pulse. If you can’t feel a pulse, chest compressions are necessary.
-Place your palm mid-sternum and do 80-100 compressions a minute.

The newest recommendations say you do not need to give breaths at this point -- just keep doing chest compressions until help arrives.

-If the patient vomits, carefully roll the patient to the side, keeping the neck in line until clear of vomitus, then re-check breathing and pulse and follow the above steps every few minutes.
-If the patient is seizing, watch him until it finishes; usually such seizures are self limiting. After the seizures finish, again, check for breathing. Keeping the airway open until help arrives is always a good thing.

Nowadays, I believe everyone should know CPR. The above doesn’t really give you the best training to handle this situation.

There is a free Internet course you can do in no time at all to put your knowledge base way ahead of your peers. Here is the link: http://www.firstaidweb.com/index.php

Diana Speaks...

2009-07-08T08:17:00.002-05:00

Regarding the water issue Monday night:

Yes, unfortunately we did run out of water at the cemetery. Monday the group leaders planned their run/walk and walk routes through the cemetery to incorporate this portion of the Abe’s Amble course. As facilitators, we were unaware of the group leaders routes and how many run/walkers are going to be in a given area of the Abe’s Amble route. With the increasing mileage, we will adjust the amount of water at the cemetery entrance since more groups are working their routes to incorporate the cemetery.

Thank you all for your hard work during your training. The group leaders are impressed with each weeks progress and we continue to see weekly improvements.

Stay safe on the roads…….
Diana Nevitt

Reminder: WDF this weekend!

2009-07-08T04:23:00.000-05:00

The Women’s Distance Festival, a 2 mile all-women’s race, will be held this Saturday, July 11th at Washington Park. Proceeds from this event are donated to Girls on the Run.

The Women’s Distance Festival is perfect for all females because…..
· The distance….only 2 miles!
· The atmosphere….a celebration of women of all ages.
· The participants….women/girls of all running and walking skill levels complete the 2 mile distance.
· The benefactor….proceeds from the race go to support Girls on the Run!

Event details and registration for the event is available online at http://www.womensdistance.com/ .

GOTR participants will be recognized at the event….and will make the GOTR program more “real” to the community. I hope you and your “girlfriends” can join us for the event. Your support of GOTR and the Women’s Distance Festival is appreciated.

Deb Shultz
Director – Girls on the Run of Springfield

Abe's Proclamation

2009-07-07T04:12:00.001-05:00

"Vary your training, your running partners, and your environment. Only your imagination limits the ways you can spice up your running routine."
-Bob Glover, The Runner's Handbook

Read All About it...

2009-07-06T18:26:00.004-05:00

Click the link below to read what Patsy Wappel (our very own Abe's Army recruit) has to say about Abe's Army and upcoming WDF in today's newspaper.
http://www.sj-r.com/news/x631614768/400-women-gear-up-for-annual-2-mile-run-walk

The State Journal-Register
By ELLE MOXLEY
July 6, 2009

More than 400 women are expected to participate in the 30th Annual Women’s Distance Festival 2-mile run/walk at Washington Park on Saturday.

“It’s always the hottest, most humid day of the year, but everybody seems to come out in a good mood — sisters, best friends, mothers, daughters, everyone — but of course, just women,” race director Susan Helm said.

First-time participant Patsy Wappel is using the race to train for Abe’s Amble, the 10K held during the Illinois State Fair. Wappel is also participating in Abe’s Army, a 12-week training program for the race.“I’m not a runner,” said Wappel, who works at the Southern Illinois University School of Medicine. “I’ve never been a runner.”But after winning SIU’s “Greatest Loser” challenge with a group of co-workers, Wappel set her sights on the Abe’s Amble 10K.Abe’s Army helps participants build endurance over the course of the summer by running a little farther each week. In the beginning, the group ran 1.6 miles and is now up to 3 miles.

Be sure and check out the entire article!

Week 6.

2009-07-06T04:05:00.000-05:00

Monday (July 6):
P-3 miles
C-3.5 miles

Tuesday (July 7):
Cross train

Wednesday (July 8):
P-2-2.5 miles
C-3-3.5 miles

Track workout at Sacred Heart Griffin's Track-every Wednesday at 5:30 PM- All are welcome! This is not just for the speedy as you do run at your own pace. We can almost guarantee you that there will be someone else that also runs your speed! For more information regarding the summer track workouts, visit Katie's blog at http://www.runkt.blogspot.com/. This really is a lot of fun as Katie does make our track experience enjoyable.

Thursday (July 9):
P-2.5-3 miles
C-3.5-4 miles

Friday (July 10):
Off

Saturday (July 11):
P-4 miles
C-4.5 miles

Women's Distance Festival-2 miles
Washington Park
8:00 AM

Sunday (July 12):
P-Off
C-Cross train

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

2009-07-05T05:45:00.000-05:00

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

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

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

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

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

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

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

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

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

2009-07-03T02:03:00.000-05:00

Abe's Army Runs Red.

2009-07-02T00:56:00.002-05:00

Please help our Illinois neighbors in the time of need. Here is how, as an Abe’s Army participant, we can help raise money for the Red Cross to assist families in need.

This is how it works ---
* The Run Red Team is recruited exclusively through Abe's Army.
* Red Cross asks that everyone who signs up agrees to ask 10 people they know for $10 in order to reach an individual goal of $100 per team member.
* If runners raise more (and one runner from two years ago actually raised over $1,000!) that's fantastic but there's no penalty for failing to raise the $100, every dollar raised helps!
* All of the money raised stays local to help our friends and neighbors affected by local disasters. Believe it or not, we've actually responded to 7 house fires in the past week.

Run Red Team Sign up report as of Monday, June 29, 2009:
52 people signed up for the “Run Red Team” on the first night, June 29, 2009.

If 100 runners sign up, a drawing will be held for three prizes:
1. Two tickets (face value $89) for the Cardinals/Reds game August 10th. These are great tickets located at Section 158 Row 2 in the Infield Field Box. Feel free to look up the seats online.
2. Another set of two tickets for the Cardinals/Reds game August 10th.
3. Grand Prize: Three night stay at the Kira-Mar Waterfront Villas in Fort Lauderdale, Florida.

Peter Tosh – American Red Cross will be at Lincoln Park Monday, July 6 and the Fairgrounds Monday, July 13 for “Run Red Team” registration.
Peter can be contacted by email at ptosh@il-redcross.org if you have additional questions.

Last Chance to Get Your Abe's Army Shirt

2009-07-01T15:20:00.002-05:00

Monday, July 6 will be the last opportunity to pick up logbooks and shirts. Nancy Sutzer has these items in her vehicle and will be at Lincoln Park on that date.

Premier Bank 5K

2009-07-01T05:42:00.002-05:00

Date: Saturday, July 4th, 2009
Time: 5K Run begins at 8:00 a.m., Charity walk at 8:15 a.m., and ½ mile
fun run(for 12 & under) at 8:45 a.m.
Location: Nichols Park in Jacksonville (off Vandalia St.)
Charity: The proceeds will benefit Salvation Army of Jacksonville.
Entry fees: $18.
Entry fee for walkers, additional family members, and those 12
yrs. of age & under is $8.
Make checks payable to Premier Bank.
Mail to: Premier Bank, 1604 W. Morton, Jacksonville, Il. 62650.
Awards: Awards will be given to the top 2 male and female finishers
overall and masters in the 5K race as well as the top 2 finishers
(male and female) in each of the following categories: 13 &
under, 14-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-
59, and 60 and over. All finishers in the fun run will receive an
award.
Bag pick-up: Friday, July 3rd @ Premier Bank (1604 W. Morton) from 9 a.m. to 5 p.m. or starting at 7 a.m. on race day at Nichols Park.
Prizes: Various products of Jacksonville businesses will be given
to the first 175 entries. Door prizes will also be awarded.
T-shirts: The first 175 entries will receive a t-shirt and a limited
number may be available on race day.
Questions: Call Breck Van Bebber 243-5702, abcvan@verizon.net,
Dan Moy 243-2572, pm806@aol.com, Jeremy DeGroot 370-7010

Half-Way 5K Photo's.

2009-06-30T09:21:00.003-05:00

Click link to view photo's from the 5k last night.

http://www.kodakgallery.com/srrc

Half-Way 5K

2009-06-30T07:39:00.002-05:00

The Half-Way 5K route for tonight~

2009-06-29T15:57:00.002-05:00

Half-Way 5K route:
Start at the Grandstand. Go out the main gate, turn right on Sangamon, turn right on 8th, go up 8th to parking lot 21 past the goat barns, turn left on Outer Drive, g around the track at the grandstand, turn right on Brian Raney Ave to Main St, then left on Central Ave to Circle Drive, turn right on Grandstand Blvd and end at the south end of the Grandstand.

Week 5:

2009-06-29T04:04:00.000-05:00

Monday (June 29):
Half Way 5K (3.1 miles)
EVERYONE TO MEET AT THE FAIRGROUNDS!

Tuesday (June 30):
Cross train

Wednesday (July 1):
P-2-2.5 miles
C-3-3.5 miles

Track workout at Sacred Heart Griffin's Track-every Wednesday at 5:30 PM- All are welcome! This is not just for the speedy as you do run at your own pace. We can almost guarantee you that there will be someone else that also runs your speed! For more information regarding the summer track workouts, visit Katie's blog at http://www.runkt.blogspot.com/. This really is a lot of fun as Katie does make our track experience enjoyable.

Thursday (July 2):
P-2.5-3 miles
C-3.5-4 miles

Friday (July 3):
Off

Saturday (July 4th):
P-3.5 miles
C-3.5 miles

Start your Fourth of July celebration by running the Premier Bank 5K in Jacksonville. http://srrc.net/srrc-races/2009-srrc-points-races/

Sunday (July 5th):
P-off
C-cross train

Weather-Related Cancellations

2009-06-28T19:39:00.003-05:00

The safety of Abe's Army participants is Priority One. Army is cancelled in the future if:
• Heat Advisory is issued
• Temps above 95
• Lightning
• Other Weather Warning (Tornado, Storm, Flooding)

If for any reason you don't feel well when running at any time please stop, hydrate and tell those around you. All are advised to carry a cell phone should medical assistance be needed. Please help keep an eye on your fellow runners.
Watch the blog, we'll keep you posted as early as a responsible decison can be made.
If you miss a day or two don't worry. Work to make up missed sessions in the morning or evening and at cooler times of day or on alternate days.

All leaders and runners are advised a cancellation decison by the SRRC is firm. If you continue you do so at your own risk and the club does not sanction it.

This Monday is the Half-Way 5K~

2009-06-28T05:54:00.006-05:00

Event: This weeks group training run is the Half-Way 5K!
When: Monday, June 29th
Time: 5:45

Place:Grandstand Avenue, State Fairgrounds

Parking:Lot 21 (I usually enter through Gate 8). Meet in the Commodities Pavilion/across from the Grandstand

REMINDER:
Everyone is to meet at the Fairgrounds, not Lincoln Park.

Army participants~
You can run your own pace for the practice 5k or stay with their group. Since this will be set up as an actual race and with all the people on the course we can let everyone run at their own pace. Groups may run together if they wish but definitely try and run your own race. Leaders may also stay with their group if they wish.

Crank Up the Music (when iPods are allowed).

2009-06-27T05:47:00.001-05:00

CRANK IT UP:
How to map the perfect training sound track.
By Susan Rinkunas
From the February 2009 issue of Runner's World

Participants in London's Run to the Beat Half-Marathon in October got a performance boost: The race had a scientifically selected sound track. Costas Karageorghis, Ph.D., who studies the connection between music and exercise, selected almost 100 songs to play at 16 course points. "Music is a legal drug," Karageorghis says. "It reduces the perception of effort by blocking fatigue messages to the brain, and it can elevate positive mood." Karageorghis has found that runners who listen to songs with a tempo that matches their stride rate increase their endurance 15 percent.

1. Warm Up Area
Play slow songs with motivational lyrics to create a positive mind-set.
Suggested Tracks: "We Are the Champions," by Queen (64 beats per minute); "Faith," by George Michael (96 BPM).

2. Start
Play songs with a slightly higher tempo to get you moving but that don't encourage you to go too fast.
Suggested Tracks: "Gonna Make You Sweat," by C+C Music Factory (116 BPM); "Pump It," by Black Eyed Peas (120 BPM).

3. Halfway Point
Play music that increases in tempo.
Suggested Tracks: "You Shook Me All Night Long," by AC/DC (127 BPM); "Where Are We Runnin'?," by Lenny Kravitz (130 BPM).

4. Killer Hill
Play a special "booster" song that personally pumps you up.
Suggested Tracks: "Eye of the Tiger," by Survivor (108 BPM); "Livin' on a Prayer," by Bon Jovi (120 BPM).

5. Final Stretch
Play a fast song with motivational lyrics.
Suggested Tracks: "Let's See How Far We've Come," by Matchbox Twenty (166 BPM); "Are You Gonna Be My Girl," by Jet (209 BPM).

Most musicians record in the range of 110 to 140 beats per minute, Which is ideal for low- to Moderate-Intensity Running.

Reminder:
For your safety and to help you learn the best practices in running, headphones and music are not allowed in Abe’s Army. We need all runners to be able to hear their sergeants’ instructions, communicate with the other runners in the group, and be attentive to noise and traffic around them. Help us keep you and your fellow runners safe! Please continue to observe this rule throughout the program.

Women's Distance Festival~

2009-06-26T04:33:00.002-05:00

Time is running out to secure your tropical yellow moisture wicking t-shirt for the 2009 Women's Distance Festival.

Every participant entered by July 1st will receive a wicking women's t-shirt. Shirts may be available after this date but the sizes are not guaranteed.

To view pictures of the gorgeous jewelry/awards, please click on link:
http://www.kodakgallery.com/srrc

Register online at womensdistance.com or getmeregistered.com.

For any questions call Susan Helm at 217-502-3992 or e-mail at susan.helm@comcast.net.