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The Pacer
ANDERSON ROAD RUNNERS CLUB |
|
MARCH-APRIL 2001 |
President: Bob Hart 643-6304 |
Vice President: Tommy Goodson 642-4834 |
|
Treasurer: Carolyn Kramer
640-4333 |
Secretary: Lori Goodson 642-4834 |
Editor:
Robin Van Camp Gerhart 646-6820
|
At-Large Officers: Jim Hoffman 649-2765
|
Race Directors:
Thursday Night 1-Lap Races: Doug Townsend 644-0747
ARRC Road Series: Wally Post 649-8674 Greg Smith 778-7087
Fun Run Director: Frank St. Phillips
Walking Director: Judy Baylor 284-2718
President’s
Message
Even though we’ve had good training weather this
winter, I am ready for the start of spring.
I very much enjoy sunshine and am looking forward to seeing faces that
may have been stuck inside on treadmills all winter. For those who didn’t make our annual meeting on February 10th,
you missed a treat. The Tanglewood
Retreat Center (the former Girl Scout camp) served us well. We had a good turn out and very much enjoyed
our special guest speaker Larry Maddox from Anderson University. Congratulations to all of the award winners
for the 2000 season. If you missed the
meeting and would like to claim your award, contact Tommy Goodson.
We brought three new people on to the ARRC board,
plus have two new event directors. Lori
Goodson is our new secretary, Carolyn Kramer is our new treasurer and Daneen
Colligan is new at large member.
Welcome to all three. Doug
Townsend is the new Thursday night one lap race director and Judy Baylor is
assuming our newest position as walking chairman. Judy will be assembling a group to assist her in formulating a
plan to attract walkers and developing a program for them. If you have friends or family who walk or
would like to start, contact Judy.
Walking will be come an important new activity for ARRC and will
undoubtedly bring new people into the club.
As reported at our annual meeting, ARRC and the YMCA
will be working together on a dual event for June 2, 2001. The club will stage the White River Run and
the Y will be conducting The World’s Largest Run in celebration of the 150th
anniversary of the founding of the YMCA.
Even though both organizations are having events, we will be helping
each other. Both races will start at
the YMCA, so watch the website for details or anticipate seeing a flyer in the
upcoming weeks. Also information will
be available at the Anderson Y. We are
very excited about this collaboration with the local YMCA.
May 5th will be the 25th Indy
Mini. Please note that the start time
has been moved up to 8:00 AM in response to last year’s heat. In my opinion, the Mini has improved in
recent years and the 500 Festival has been asking us for input. I am pleased to see the 500 festival making
direct contact with the Indiana running clubs.
ARRC is considering having a celebration tent in the R&R area where
we can meet, refresh and rest afterwards.
This is not yet a done deal, and if you have input or questions, please
contact me about it.
The spring running season is just around the corner,
so check the schedule and also keep updated through the club website. Please note that there are several new races
in the road series, with the first race being one of Duane Dye’s Four Season’s
events in New Castle April 14th.
Please renew your membership as soon as possible to help our internal
processing steps and re-energize your training if you were off during the
winter. Hope everyone has a great year
of both fun and accomplishments. See
you on the trails.
Bob Hart
Notes about the past…
The Anderson Road
Runners 2000 Awards Celebration was held February 10th at
Tanglewood. In case you didn’t get a
chance to join us you missed a good time.
The facilities were fantastic, the food was scrumptious, the speaker
terrific and the awards great!
Coach Larry Maddox, Anderson University Track and
Cross Country Coach since 1976, coach for the United States Olympic Training
Committee in Atlanta, and long time runner started off our evening. A two-time
coach of the year in NCAA Division III Cross Country, coaching numerous
individuals and teams going to the nationals in both track and cross country,
Coach Maddox asked what prompted us to begin running. He spoke on the benefits
of running, both physical and mental.
Accountability, friendships, readiness, consistency and the foundations
we can back up our running. Reminding us that time, age, and schedule allow us
to do the best we can do and that someone else is always better or not as
good. It was great to have Coach Maddox
join us, enlighten us, laugh with us, all the while sharing words of wisdom and
praising the efforts of all the area runners young and old.
Awards were handed out for
the 2000 Thursday Point Races and the Road Series. Followed by the individual awards for the following:
Rookie Male-Brian Forester
Most Improved Male-Bob
Kerns
Most Improved Female-Pat Miller
Jeff Bailey Award-Wally Post
Dale Johnson Award- Jamie
Banks
Officers for the 2001year were elected during the business portion of the evening. The officers for this year are President- Bob Hart, Vice President- Tommy Goodson, Treasurer- Carolyn Kramer, Secretary- Lori Goodson, Editor-Robin Gerhart, At-Large officers-Jim Hoffman and Colleen Daneen.
Directors for various club events are Road Race Series- Wally Post and Greg Smith, Thursday Night Point Races- Doug Townsend, Children’s Fun Run- Franklin St. Phillips, and Walking- Judy Baylor.
Thank you, to John Stephenson, Jamie Banks, Steve Hagensieker and Nancy King for your time as officers and director during the 2000 season.
Again our thanks to the
following businesses and individuals that helped to make the 2000 Whiter River
Run and Run the Mounds a success. Without these folks and our many, many fine
volunteers our club could not offer these two great running events. Please
support these folks whenever possible and offer a personal thank you to them as
well.
Household Finance Company WERK
Oldies! 101.7 & 104.9 FM
Hoosier
Park Hit Radio W Hit
93.5 96.7 FM
ALAC Garment Services WHBU AM 1240
Anderson
Center for Sight
Surbaugh and Son Realtors
Gwinn’s Drug
Store
Anderson Foot and Ankle Center
Gregory R. Busing, DDS Standt’s of Anderson
Art’s Trim
Shop
Baylor and Associates
Rax Downtown Restaurant The Herald Bulletin
Copy Connection Citizens Travel Service
Timothy’s
Jewelry
Star China and Housewares, Inc
A2Z Promotions
Notes for the present…
Pre season Thursday Night Point Races will begin on 05 April 2001, at 6:00 p.m. All races will begin at the Shadyside Recreational Area of the park. The 2001 races will begin on 10 May 2001 and extend through 27 September 2001. Post season will run through the month of October with the races beginning at 5:30 p.m.
The Children’s Fun Run (1-mile loop) will begin on 10 May 2001, at 5:30 p.m. and finish on 27 September 2001. Children under the age of 12 years must compete in a minimum of 10 runs for an entry towards the girl’s and boy’s award.
Again this year the club will be seeking sponsors for weekly awards. Anyone who would like to make contributions for the children’s run should contact Franklin St. Phillips or one of the officers. Contributions can be in the form of treats, awards or monetary for these items.
Wally Post, Road Series Director has been quite busy the past two months contacting various race directors to complete the 2001 Road Series calendar. This year’s calendar includes three new races, bringing the total number of events to 15.
A runner wishing to participate in the Road Series for an award must be a member of the Anderson Road Runners Club, pay the $10.00 Road Series fee, and complete a minimum of six (6) races. New changes to this year’s series will allow 25 bonus points for completing the Indianapolis Mini Marathon and should a participant volunteer to assist in any one of the road series events they will earn 50 points towards the series. A runner who volunteers and receives the 50 points may only do so once during the series season.
All Series races are bolded in the race calendar. As The Pacer went to press, many of the details were incomplete, however please check our website for updates and future newsletters. If you have any questions please contact Wally Post or Greg Smith.
Notes for the Future…
Over the years, club members have gotten together and
traveled to various road races and marathons. Sometimes just two runners,
sometimes a van full of runners, have attacked a designated event. This year we would like to get more runners
of all levels, running different distances and courses. One of the expeditions will be a trail race
complete with camping for the weekend.
If you would like to be a part of one or more of these outings please
contact Robin Gerhart, Wally Post, Tommy or Lori Goodson.
Lactate Threshold Training
by Kevin Jermyn,
TrackCoach.com
One of the primary means to improve your running performance is to improve your lactate threshold. Your lactate threshold refers to your ability to tolerate a constant level of lactic acid in your muscles without hindering your running performance. To improve your running performance requires that you be able to work increasingly close to your maximum oxygen consumption without suffering from high accumulations of lactic acid in the blood. Since our body does not perform optimally when overcome by the crippling forces of lactic acid, the ability to halt blood-lactate accumulation at swifter paces is the primary determinant of success at the distance races, but is also very important in the middle distances. One of the primary means to improve our lactate threshold is to complete threshold training.
There are various forms of threshold training, but they all share the similar goal of maintaining a constant blood-lactate level, giving our body the experience of dealing with blood-lactate accumulation and learning to clear this lactic acid from our muscles at quicker rates. The two main forms of threshold training are tempo runs and threshold intervals. Tempo running refers to a steady run of a prolonged duration. One of most common types of tempo runs is a steady 15 to 25 minute run on relatively flat terrain and with good footing to maintain a consistent level of effort. Hills, uneven footing, and adverse weather conditions will all interfere with the goal of threshold training, maintaining a constant blood-lactate level, so try to avoid these conditions as much as possible. One of the biggest challenges for runners attempting threshold training is maintaining the proper pace, resisting the temptation to make each tempo run a time trial where you try to improve upon your time from the week before. Instead, focus on monitoring how much easier you can perform the threshold workout each week, and when you are comfortable at a certain intensity for a few weeks, then you can consider increasing the intensity slightly.
Threshold intervals (a.k.a. cruise intervals) are repeated runs usually between 3 and 15 minutes at threshold pace, broken up with short period of recovery (usually between 15 and 60 seconds). For example a popular threshold interval workout is 5 repeated miles at threshold pace, with less then 60 seconds recovery. Threshold intervals achieve the same goals of temp runs, but tempo runs are more difficult since they require a greater level of concentration then the intervals.
The proper pace or intensity for threshold running is about 86 to 88 percent of VO2 max, or 90 percent of vVO2 max or maximum heart rate. Since it is often difficult to define the exact paces that correspond to these scientific levels, it is a good rule of thumb to consider your threshold pace the pace you could hold for 50 to 60 minutes in a race type situation (i.e. 10 mile race for elite runners). Your weekly mileage limits the total amount of threshold training per week. You should not complete more then 10 percent of your weekly mileage as threshold training, with a maximum of 8 miles and a minimum of three miles. Also, you may find it beneficial to include some strides (15 to 40 seconds at current mile pace with full recovery) at the end of your threshold workout to help loosen up the muscles in your legs.
In summary, threshold training is very effective at improving our lactate threshold, a key determinant of running performance, especially in distance running. Overall, threshold training is a very productive form of training for the time spent running. All it takes is about 4 miles of work per week at your current race pace for a 50 to 60 minute race, either in the form of a straight run (tempo run) or in the form of intervals with short recovery (threshold intervals or cruise intervals). Enjoy!
Friendship is always a sweet
responsibility, never an opportunity.
Kahil Gibran
ANDERSON ROAD RUNNERS CLUB, INC.
2001 Membership Application
The Anderson Road Runners Club promotes fitness through the enjoyment of running. We have programs and events for all levels and all ages, including a weekly children’s series. The Club meets informally during the winter months and weekly during April through October for organized running events. We also conduct two major races in the Anderson area, which attract many people to our community. A newsletter, THE PACER, is mailed to members every other month. All ARRC members are automatically enrolled at no additional cost as members of Road Runners Club of America, of which we are a chapter. Our website address is www.andersonroadrunners.org
ONLY ONE PERSON PER FORM. Family memberships must be submitted together.
Personal Information (We will not release your address, except to RRCA).
Name __________________________________Age _____ Sex ____ Date of Birth ____________
Address___________________________________________________________________________
City _________________________________ State _______ Zip ________ Phone _____________
E-Mail Address____________________________________________
Interests
Walking ____ Beginning Runner ______ Non Competitive Runner______ Competitive Runner _____
Distance _____________ Children’s Running ________Fitness / Nutritional Information __________
Other (such as favorite training courses) _________________________________________________
Membership Information New ________ Renewal _________ Information ___________
Annual Dues (check one) Single ($15) ______ Family ($25) _______ High School ($5) _______
Weekly Points Races Season Pass ($10) _____ High School Points ($5) ____
2001 Road Series ($10) _______ Race line up to be announced approx. Feb 1, 2001
Mail with check payable to: Anderson Road Runners Club PO Box 282 Anderson, IN. 46015
Note: $1.25 of your membership fee will be for a subscription to RRCA’s quarterly magazine, Footnotes.
Club Membership Application Waiver
I know that running and volunteering in club races
are potentially hazardous activities. I
should not enter and run in club activities unless I am properly trained. I agree to abide by any decision of a race
official relative to my ability to safely complete the run. I assume all risks associated with running
and volunteering to work in club races including, but not limited to, falls,
contact with other participants, the effects of weather, including high heat
and/or humidity, the conditions of the road and traffic on the course, all such
risks being known and appreciated by me.
Having read this waiver and knowing the facts, and in consideration of
your acceptance of my application for membership, I. For myself and anyone entitled
to act on my behalf, waive and release the Road Runners Club of America, the
Anderson, (Indiana) Road Runners Club and all sponsors, their representatives,
and successors from all claims and liabilities of any kind arising out of my
participation in these club activities even though that liability may rise from
negligence or carelessness on the part the persons named in the waiver.
Signature __________________________________________________________Date ________
(Parent must sign if entrant is under 18 years of age)
Upcoming Races…
March
16, Fri.– The Finish Line IAC
Shamrock 10K, 10K run and walk, Westfield High School, 9:00 a.m., Westfield, IN
Contact Mary Atterberry (317) 896-2841
17, Sat. – St. Patrick’s Day
5K race/walk, Downtown, Muncie, IN Contact Jay Dillon (765) 747-9107
24, Sat. – Holliday Park Trail
Run, 5 mile rugged trail run, 9:00 a.m., Holliday Park, Indianapolis, IN
Contact Friends of Holliday Park (317) 475-9482
25, Sun. – 32nd Sam
Costa Half Marathon, 13.1 mile run, 1:00 p.m., Carmel Clay Junior High School,
Carmel, IN Contact Indy Runners (317) 290-RUNR
April
01, Sun, - Smokefree Indiana
Distance Classic, 15K run/4 mile walk, Downtown Indianapolis, Contact Ken Long
and Associates, (317) 884-4001
07, Sat. – Homeless Hustle,
10k run/5k walk, Eagle Creek Park, Indianapolis, IN Contact Tuxedo Brothers,
(317) 328-1632
07, Sat. – Mastodon Stomp, 5K
run/walk and 1 mile Kid’s Stomp, 9:00 a.m. Hilliard Gates Sports Center, Fort
Wayne, IN Contact Tillapau@ipfw.edu
07, Sat. – Ohio River RRC
Marathon, Xenia, OH Contact Chari/Kevin Walsh (937) 640-2786
07, Sat. – The Stampede of
Races, 20K/10K/5K/1 mile, Ann Harbor, MI
(734) 332-3981
07, Sat. Ringing in Spring 5K
run/walk, 10:00 a.m. (CST) Valparaiso, IN Contact wwwringinginspring.com
08, Sun. – Athens Marathon,
Athens, OH http://www.athensohio.com
14, Sat. – Four Seasons Recycled 15K, 9:00 a.m., New Castle Fieldhouse,
New Castle, IN Contact Duane Dye (765) 529-8003 or dyed@nccsc.k12.in.us
14, Sat. – Brown County Spring
Classic, 10K run/5K run/walk, Brown County High School, Nashville, IN Contact
Dawn Jones (812) 988-9926 or (812) 988-9622
21, Sat. – Noblesville Kiwanis Sunrisers Spring Run, 15K/2 mile Fun Run,
9:00 a.m., Noblesville Middle School,
Noblesville, IN Contact Noblesville Sunrisers Kiwanis (317) 921-5786
21, Sat. – Fast Dash 5K, 5K
run/fitness walk, Franklin, IN Contact Runner’s Forum (800) 262-RACE
21, Sat. – Race for the Cure,
5K run/walk, IU Track Stadium, Indianapolis, IN Contact Tuxedo Brothers, (317)
328-1632
22, Sun. – St. Francis
Hospital and Health Centers “Bricks to
Bricks”, 10 mile run, Franklin High School, Franklin, IN Contact Ken Long and
Associates, (317) 884-4001
28, Sat. – Indiana Artsfest Marathon
and 8K, IPFW, Fort Wayne, IN Contact Diana Sir Louis (219) 481-6059
28, Sat. – Country Music
Marathon, Nashville, TN (800) 311-1255
28, Sat. – Pine Line Trail
Marathon, Medford, WI (715) 748-4739 or (888) 682-9567
29, Sun. – Michigan Trail
Marathon, Ann Harbor, MI Contact Running Fit (734) 769-5016
May
05, Sat. – 25th
Annual Indy Mini Marathon, 13.1 mile run, Downtown Indianapolis, Indianapolis,
IN
19, Sat. – Brandon’s Run, 8K
run/5K walk, Eagle Creek Park, 8:00 a.m., Indianapolis, IN Contact Tuxedo
Brothers, (317) 328-1632
19, Sat. – Bank One Rookie
Run, Youth Runs (children 13 and under) Downtown Indianapolis, 12:30 p.m. Contact Tuxedo Brothers, (317) 328-1632
June
02, Sat.– White River Run, Anderson (watch for
more details) Contact www.andersonroadrunners.org
03, Sun. –
Shelbyville Triathlon ½ mile swim/16 mile bike/3 mile run, 8:30 a.m., Fairland
Recreation Center, Shelbyville, IN Contact Tuxedo Brothers, (317) 328-1632
09, Sat. – Red-Tail Restoration Run, 10K, Muncie,
IN Contact Jamie Banks (765) 284-2718 or RTCPH@cs.com
16, Sat. – Buck Creek Run, 5K, Yorktown, IN
Contact
16, Sat. – Gift of Life Run 5
mile run/5K racewalk, 8:00 a.m., Eagle Creek Park, Indianapolis, IN Contact
Tuxedo Brothers, (317) 328-1632
23,
Sat. - Buzzards' Roost 10K race/1 mile fun run, 6:00 p.m., Arcadia, IN Contact
achen@netusa1.net
July
04, Wed.- Chesterfield Optimist 10K,
Chesterfield, IN Contact Dennis Knapp (765) 378-3143
28, Sat. – Buckley 5 Miler Buckley 5 Miler, 5 mile run/2 mile walk,
Buckley Homestead Park, 7:30 a.m., Lowell, IN Contact
speeddem@mail.icongrp.com
August
11, Sat. – Kernel Klassic, 5K run/walk, Van Buren, IN Contact Julie
Hendryx 1-800-999-2365 ext. 5344
25, Sat.- Bears of Blue River, 10K run, Shelbyville, IN Contact
Shelbyville Parks and Recreation Department, (317) 392-5128
25, Sat. – Summer Biathlon, 5K
run with shooting stops, Eagle Creek Pistol Shooting Range, Indianapolis, IN
Contact Tuxedo Brothers, (317) 328-1632
September
08,Sat. – Pig Pen 10K run/wheelchair race and 5K run/walk, Tipton, IN
Contact Physical Therapy Department of Tipton Hospital (765) 675-8561
15, Sat. – Darin Bryan Memorial 5K run/walk, Edgewood, IN Contact Dane
Carter (317) 770-9552 or petebogg@iquest.net
15, Sat. – Dick Lugar Run and
Walk, 5K run/walk and 10K run, 9:00 a.m., Butler University, Indianapolis,
IN Contact Tuxedo Brothers, (317)
328-1632
22,Sat. – Four Seasons Pumpkin Patch 5K, New Castle, In Contact Duane Dye
(765) 529-8003 or dyed@nccsc.k12.in.us
October
07, Sun. – Run 4 the Bone, 4
mile run/walk, 9:00 a.m., Eagle Creek Park, Indianapolis, IN Contact Tuxedo
Brothers, (317) 328-1632
13, Sat. – Applefest Run, 5K, Frankton, IN Contact Kip Riser (765)
754-7147 or 7757
November
03, Sat. – Outback Scramble,
Wacky 5 mile cross country course, 9:34 a.m., Eagle’s Crest, Indianapolis, IN
Contact Tuxedo Brothers, (317) 328-1632
04, Sun. – Run the Mounds, 5 mile run, Mounds State Park, Anderson, In
Contact Bob Hart (765) 643-6304 or www.andersonroadrunners.org
December
02, Sun. – Kris Kringle 4 mile, New Castle, IN Contact Tim Grant (765)
529-7058
Bolded races above are in the Anderson Road Runners Club Road Series.
Above races are subject to
change, to insure accuracy of event contact race director or number listed.
www.andersonroadrunners.org
Anderson Road Runners Club
P.O. Box 282
Anderson, IN 46015-0282