Jack’s workout for Wed. Also, we are back on SHG’s track starting this week.

This week our workout is a ladder. After our warm-up, we will do 3 laps, 2 laps, 1 lap, 1 lap, 2 laps, 3 laps with a 100 meter walk

between each. Do this for 30 to 35 minutes. Cool-down after the workout.

May 16, 2012 Speed Workout

This will probably be our last time meeting in Washington Park. I believe we will be back on the SHG track for Jack’s workout on the 23rd.

• Wednesday we will meet at the shelter and run our warm-up to M. Blvd.  together. Then we’ll cross and run our entire workout on the Blvd.
• We will run the straights and walk (slowly) the short turns on the sidewalks. Ideally, we should time ourselves on the straights aiming for the same time or close on every run.
• Do this for 30 minutes.
• Then we will regroup and run back to the shelter for our cool-down.

Hope to see everyone!!

Workouts for Wednesday, May 2.

5:30 at Washington Park Shelter. Jack’s workout for this Wednesday night is a 9 minute run, followed by another 9 minute run, followed by an 8 minute run.

Workouts for Wednesday, April25.

5:30 at Washington Park Shelter. This Wednesday the speed workout will be as follows:

• Meet at the shelter
• Short warm-up to the 2Q of the WDF course
• Repeat 400′s from 2Q to 3Q…short rest (approx. 1:30)
• then 3Q to 4Q, rest
• Back 4Q to 3Q…rest
• 3Q to 2Q…longer rest between sets 9approx. 3:00)
• Repeat the whole sequence one more time for a total of 2 miles worth of speed (8-400′s)
• Cool-down will be back to the shelter.

The Passavant-Powerade 5K and 10K is celebrating a milestone with this year’s race. The 2012 event on Saturday, May 26, is the Race’s 20th Anniversary. And, running legend Bill Rodgers will be in Jacksonville to help recognize the anniversary.

Rodgers, a four-time winner of the Boston and New York City Marathon, Olympian, and Track and Field Hall of Famer, plans to run the 10K Race as part of his appearance. He’ll also be at the packet pick-ups in Springfield and in Jacksonville. Plus, he’s teaming with Victor Lanzotti, M.D., to present “My Cancer Survival Story” on Friday, May 25, at 12 noon at Passavant. Register for the program opens May 1.

Race Information:

• Saturday, May 26, 2012, 7:30 a.m. start at Passavant Area Hospital in Jacksonville, Illinois.
• Proceeds benefit the Passavant Oncology Unit.
• On-line registration at http://www.passavanthospital.com. Advance entry fee is $20; $23 day of Race.
• Discounts available for members of the Springfield Road Runners Club (SRRC). Entry fee includes a technical running shirt. Register by May 21 for a chance to win a Garmin GPS unit.
• Course starts and finishes at Passavant, and is considered “flat and fast.” 10K is SRRC point series race.
• Custom medals awarded to first, second, and third place finishers, male and female, in 14 age categories.

Course Records:

10K – Men: Bryan Glass 33:03 (2006)

10K – Women: Joy Guardia 39:48 (2009)

5K – Men: Bill Owens 16:43 (2004)

5K – Women: Hailee Elmore 18:57 (2003)

Race sponsors for the 2012 Race include Coca-Cola, Sysco Foods, R.D. Lawrence Construction Company, Drs. Leutz and Albracht-Springfield Clinic, The Source, Jacksonville Savings Bank, Foot and Ankle Associates, Marcia Auld, DMD, Financial Resources Group, CPI, ReMax-Scott Eoff, Pro-Com Services, Production Press, The Cubby Hole, The Medicine Shoppe, Twyford’s Barbecue, Fitness World Health Club, and the Mia Ware Foundation.

Scheduled Meetings:

May 15
June 12th
July 10th
August 14th

PAPER APPLICATION (click)

Parade Run Course Map (click)

State Fairgrounds Map (click)

Race Director & Contact Info
Lance Cull
217.652.5651
Email: ltcull@aol.com

Entry Fees

Fee including a Race Shirt/ Pint Glass
Through Sunday, August 5, 2012 (at 11:59 CDT))
$20.00 per person
$19.00 for SRRC members

Wednesday, August 8, 2012 (Packet Pick-up Registration) & Thursday, August 9, 2012 (Race Day Registration)
$25.00 per person (No Discounts)

Fee including a Pint Glass but not a Race Shirt
Through Sunday, August 5, 2012 (at 11:59 CDT)
$15.00 per person
$14.00 for SRRC members

Wednesday, August 8, 2012 (Packet Pick-up Registration) & Thursday, August 9, 2012 (Race Day Registration)
$20.00 per person (No Discounts)

USATF Certified Race Course (IL-10089-JW)
A flat and accurate out-and-back 2 mile course that will start and finish inside the Illinois State Fairgrounds. A water stop will be available at 1 mile. The race course is lined with cheering spectators in anticipation of the State Fair Parade that follows the run. Below is a link to the course map via USATF.
http://www.usatf.org/routes/view.asp?rID=385669

Participant Information
The race is open to walkers, speed walkers, and/or power walkers but there is not a separate category for walkers. The only requirement is that you be able to maintain a 17:00 minute pace due to the Parade in order to be scored. The start/finish line will be taken apart starting at 6:05 PM. Walkers will be included in the age group awards.

Event Shirts/ Pint Glass
Unisex Shirts
Fabric: 100% Microfiber Polyester
Style: “Contemporary Fit” meaning fit with room for movement
Description: Generously cut for comfort. Sizing is based on classic silhouette

Shirts are guaranteed to all entrants who sign up for a shirt, but some sizes may have to be back ordered and delivered at a later date.

A pint glass displaying the “SCHEELS Illinois State Fair Parade Run” logo will be available to all registrants. In the event the number of entrants exceeds the number ordered, the pint glass will still be delivered at a later date.

Age Group Awards

• 10 and under
• 11-12
• 13-14
• 15-19
• 20-24
• 25-29
• 30-34
• 35-39
• Masters (Top male/female masters)
• 40-44
• 45-49
• 50-54
• 55-59
• 60-64
• 65-69
• 70-74
• 75-79
• 80 and over

Gift card along with a regular award will be given to the top 3 male and female overall. Regular awards will be given to the top 3 in each age division and the overall male and female in the Master’s category.

Packet Pickup & Packet Pick-up/ Race Day Registration
sponsored by SCHEELS

Wednesday, August 8, 2012
4:00 PM – 7:00 PM
SCHEELS (Located on the 2^nd floor, north side of the building in the training room.)
3801 S. MacArthur Blvd.
Springfield,IL62702

Thursday, August 9, 2012
Illinois State Fairgrounds Ethnic Village gazebo
3:00 PM – 4:45 PM (SHARP!!!)

NOTE: Race Day registration will end @ 4:45 PM… SHARP!

Timing and Results
Overall Male & Female winner will be determined by clock time (who crosses the line first). All age group awards will be determined by tag time.

• This event will be scored by The Springfield Road Runner’s Club using the IPICO timing system.
• All runners must wear their timing tag to be scored. If your tag falls off during the race, your finish time may not be recorded.
• Race results will be available at: www.OnlineRaceResults.com

Note: You will be responsible for a $15.00 fee for lost timing tags.

Headphone Policy
The use of personal music devices is strongly discouraged at this race. To enjoy all that our race has to offer and for the safety of all participants, the Illinois State Fair Parade Run encourages a headphone-free environment during the running of the race.

Disclaimer
The race director(s) reserve the right to cancel, postpone, or modify the race due to adverse weather or emergency conditions that make race conditions unsafe. In the event the race is cancelled, there will be no refunds.

Bill has set up a blog where information about the program will be posted.

Information about 2012 Abes Army Program

About This Program (and shirt information)

Shirt Information:
Please note: Anyone registering after May 7, 2012 will not receive an Abe’s Army Training T-shirt. All leaders and participants will receive the remaining package.

Adult Female Fitted – S, M, L, XL, XXL
and Adult Unisex – S, M, L, XL, XXL

About The Program:
Abe’s Army is a 12 week program designed to train new runners and walkers to complete Abe’s Amble – Springfield’s premier 10K road race, held on the final day of the Illinois State Fair, August 19, 2012. Abe’s Army participants are divided into groups of 10-12 based on similar fitness levels and led by two or more leaders per group.

Abe’s Army welcomes runners and walkers of all abilities. Children under the age of 16 are welcome to join; however, they must be under the direct supervision of a parent/guardian and will be assigned to the same group. Please consult your family physician before undertaking any new exercise routine.

Schedule/Training Information

Abe’s Army meets on Monday evenings at 5:45 p.m. from May 21st through August 13th, 2012. We will not meet on Memorial Day, May 28 or July 4, Independence Day, 2012.

All participants will meet, on the first night, at the Illinois State Fairgrounds, Commodities Pavilion, directly across from the Grand Stand. Parking is available in Lot #21.

Orientation Meeting

Packet pickup and Introduction to Abe’s Army will be held Monday, May 14, 2012, at the Dove Conference Center in the Prairie Heart Institute, 7th and Mason.

Leaders – orientation meeting and packet pickup @ 5:30 p.m.

Runners, Walkers, Race Walkers – meeting @ 6:30 p.m.; packet pickup immediately following the orientation meeting.

Registration Fees

$75.00 (non-SRRC member)
$60.00 (SRRC current members only)

In order to register and receive the membership discount for Abe’s Army, please register as a Springfield Road Runners Club (SRRC) member at srrc.net (select from the menu “Join”). The cost of membership is $15 for adults, $20 for families (all at the same address), and $7.50 for students.

Registration fee includes:

• Orientation Session at the Dove Conference Center
• 12 weeks of group instruction and organized group runs and walks conducted by experienced leaders
• Water at each organized night training
• SmartID band
• Moisture-wicking Abe’s Army T-shirt
• Training log
• Curbside injury consultation provided by AthletiCare
• Paid entry into Abe’s Amble 10K race which includes t-shirt
• Post race party and entry to the Illinois State Fair
• SRRC membership for the remainder of 2012 for non-members
• 20% discount at Springfield Running Center
• A picnic following the last training run

Event Name:
Date/Time:
Location:
Distance:
Additional Info (PDF version of registration/website link):

Submit to ltcull@aol.com

Thanks for your cooperation!

GOTR_spring_2012_5k_press_release_first_draft

Proceeds to benefit Muscular Dystrophy Association and Sudden Infant Death Services of Illinois. Registration is available on getmeregistered.com. Cost per participant is $20 prior to June 9th and $25 the day of the race.
Race Director Contact: Mindi Tuxhorn, 217-899-8814, mtuxhorn@hotmail.com

5th_Annual_Stonington_Summerfest_5k_Run-Walk_ONLINE_Registration_Form