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2011 Program Guide.QXD:FN0020101-LAYOUT-MQ1.QXD
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The Place for Every Pace
Hinkle Fieldhouse — Butler University
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Weʼre here to help you complete the
“Mini” journey and beyond...
What is Indy Runners & Walkers?
Indy Runners and Walkers is a volunteer, not-for-profit club
Club Events and Races
• Formal Spring Mini-Marathon Training Program
that serves to promote running and walking as a healthy life-
• Groundhog 7-mile run on Sunday, February 6
style activity and as a competitive sport. The club serves
• Sam Costa Half Marathon and Quarter Marathon on
members by creating opportunities for group runs/walks,
Saturday, March 26
social functions, volunteer leadership, organized races, fitness
• Dinner/social gatherings after selected club runs
education and networking between members.
• Weekly Training and Fun Runs
The club provides opportunities for beginning runners,
walkers, and seasoned racers looking for group speed
• Informal Fall Marathon and Half Marathon Training
Program
workouts. We can help you achieve your goals whether you
are looking to drop a few pounds, improve your health or go
for a “personal record.
Our club is your club, offering a “place for every pace.”
Membership Benefits
• Discounts at select athletic stores
(see sponsors on page 5)
Club activities are a great way to meet people who share a
• Club runs and walks
similar interest in fitness.
• Volunteer opportunities at local events
• Road Runners Club of America membership
Who are Indy Runners?
Thousands of centeral Indiana runners, walkers, biathletes
• Group caravans to races
and triathletes of differing ages, abilities and backgrounds
• Club entries in relay races
have participated throughout the years in club sponsored
• Informal gatherings and holiday parties
events and activities.
2
• Social activities such as pizza parties
FOOD
SEMINAR / ST. VʼS
■ 18
-
-
Packet Pick Up
■ 25
3
SNACKS
Dr. Helms †
■ 1
3
■ 8
4
SNACKS
Athletic Annex
■ 15
5
SNACKS
Nutrition
■ 22
6
SNACKS
St. Vincent †
March
4
Recovery Snacks
■ 8
7
SNACKS
Recovery snacks vary from week to week and generally
include fruit such as bananas, oranges, and baked goods,
including cookies and banana bread, as well as drinks, including
Gatorade® and/or water.
■ 15
8
SNACKS
■ 22
6
SNACKS
■ 29
9
SNACKS
Social Fun
The club has a variety of social gatherings. Sometimes we
have dinner and drinks after scheduled weekly training sessions,
and others take place after competitions. Sometimes we leave
the gear and sweat behind and get together just because.
Contact [email protected] if you would like to receive
invitations.
Pro Wellness
Blue Mile
St. Vincent †
9:00
April
■ 5
10
■ 12
7
SNACKS
St. Vincent †
■ 19
10
SNACKS
MEDALS4METTLE
■ 26
11
SNACKS
SHOE DONATION
3
SNACKS
May
■ 3
■ 7 2011 Mini Marathon
& Post Race Party
†
7:00
Indy Runners and Walkers meet at various times during the
week. Make sure we have your current contact information so
we can send you updates on additional non-pace group led
running/walking opportunities.
One that we want to make sure you know about is on
Thursday nights at Hinkle Fieldhouse. In the past year we
introduced informal Speed Work as part of Up-Tempo Thursdays.
We plan to include these group workouts (which may include
Tempo Runs, Fartlek, Interval Workouts, Hill Repeats, etc.) as the
Spring Weather and Daylight Savings Time converge to brighten
the evenings. Participant will decide for themselves what
progression works best for them inside the framework of our
Training. We have several experienced Runners available to
answer questions and give advice.
Friendly Reminder: Your Club President is also your Club
Medical Liaison, and as such, wants everyone to train faster and
healthy at the same time — which can be difficult sometimes.
So please start any Up Tempo work gradually, concentrate on
good form, and ask for advice as needed.
11:00
Runners Forum
■ 1
Additional Weekly Group Runs
15:00
February
Seminars
The first few weeks of the program include seminars to help
you stay the course. Medical, gear and nutrition advice are part
of this program, so plan to stay after the initial runs. You’ll have
an opportunity to ask questions and learn something new.
MILES
12:00
January
14:00
FOR LONGER RUNS (4 OR MORE MILES)
WALKERS MEET AT 5:45 p.m.
10:30
It’s easy to stay fit with group fitness. Usually each pace group
will have two leaders. Gather at your selected pace group sign
each Tuesday. Pace groups help us stay safe and on schedule.
The fastest groups depart first so that we minimize passing on
the trail. Pace will vary during runs to allow for hydration stops;
however, each group’s goal is to finish at the designated pace.
MEET AT 6:00 p.m. ON TUESDAYS
10:00
Fitness & Pace Group Leaders
OFFICIAL PROGRAM TRAINING
9:30
Many participants in the program are repeating this training
experience. Some do it for fitness and others simply enjoy fun
social time.
8:30
What To Expect
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8:00
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7:30
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PACE
GROUP
OPTIONS
2011 Program Guide.QXD:FN0020101-LAYOUT-MQ1.QXD
St. Vincent Sports Performance will provide injury checks on
these days during the training program. Additional dates may
be added. Listen for pre-run announcements.
OTHER WEEKLY OPPORTUNITIES INCLUDE:
DAY
THURSDAYS
TIME
6:00 p.m.
FROM
HINKLE FIELDHOUSE
DISTANCE
1 to 8+
SATURDAYS
9:00 a.m.
BROAD RIPPLE*
3 to 10+
*MEET AT WOODEN DECK AT THE CORNER OF EAST WESTFIELD BLVD AND WINTHROP AVE.
THIS IS ON THE MONON TRAIL ACROSS THE BROAD RIPPLE STEAKHOUSE.
SUNDAYS
8:00 a.m.
BENJAMIN HARRISON
YMCA PARKING LOT
2 to 13.1
ALL PROGRAM RUNS INCLUDE
SNACKS. ON THE SCHEDULE ABOVE
YOUʼLL ALSO SEE HOT BOX PIZZA
NIGHTS!
CLUB WALKS ARE ALSO ON THE FIRST AND THIRD
SATURDAYS OF EACH MONTH. MEET ON THE
VERMONT STREET BRIDGE ON THE DOWNTOWN
CANAL. MORE INFO WILL BE POSTED ONLINE SOON.
3
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2010 TRAINING CALENDAR
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
Calendar Recommended Distance Key
SATURDAY
B - Beginner is a person who is new to training within the last two
1
or three years; I - Intermediate is someone who has been in a train-
JANUARY
ing programs for three or more years; A - Advanced is a person who
2
3
4
5
6
7
8
9
10
11
12
13
14
15
has participated in high school or college track programs.
St. Vincent Sports Performance
During the Mini-Marathon Training Program, participants have
16
access to Indy Runners Board Member, Brian Schuetter, who is our
18
17
19
20
21
22
26
27
28
29
St. Vincent Sports Performance Medical Liaison and Physical
PACKET
PICK-UP
23
25
24
Therapist. An Athletic Trainer from St. Vincent Sports Performance
3 Mile Kickoff
Dr. Helms
B-2
I -2
A- 5
REST
INJURY
PREVENTION
SUNDAY
30
MONDAY
31
REST
6
TUESDAY
1
B-2
I -2
A- 5
2
3
9
4 Miles
B-2
Pizza!
I - 2 Athleteʼs Annex
A- 5
BAREFOOT or
REST OR
GROUNDHOG 7
MILER
THURSDAY
FRIDAY
4
REST
3 Miles, Pizza!
Runnerʼs
Forum
8
7
WEDNESDAY
B-0
I -3
A- 3
10
with questions for Brian to [email protected].
SATURDAY
5
B-2
I -2
A- 5
B-0
I -3
A- 3
11
REST
will also be available on occassion. You can always send an e-mail
B-2
I-3
A- 7
B-3
I -3
A- 5
Itʼs FREE! February 6th, 1:00 p.m.
B-2
I -3
A- 7
at Zionsville High School.
Come support Gleaners Food Bank.
12
B-0
I -3
A- 3
(Details online)
B-2
I -3
A- 7
REST
20
B-2
I -3
A- 4
B-2
I -2
A- 5
SUNDAY
6
MONDAY
7
B-3
I -4
A- 5
14
REST
20
21
REST
27
8 Miles
Injury Check
4
REST
17
23
30
TUESDAY
31
WEDNESDAY
6
10 Miles
Dr. Isenberg
19
25
26
FRIDAY
8
B-3
B-2
I -3
A- 7
APRIL
11
REST
17
12
B-3
I -5
A- 5
18
REST
24
19
B-3
I -5
A- 5
25
REST
1
2
REST
20
15
21
B-3
I -3
A- 5
27
11 Miles
28
REST
Optional Rest
or 3 Miles
Noodles & Co.
USTAF
4
5
B-3
I -3
A- 5
SCHEDULE SUBJECT TO CHANGE AS THE PROGRAM PROGRESSES
4
23
B-3
I -4
A- 5
30
B-0
I -0
A- 3
B-2
I -3
A- 7
7
6
REST
B-3
I -4
A- 5
B-0
I -0
A- 3
B-3
I -3
A- 5
REST
RECORD!
This is a great way to test
yourself for the Mini-Marathon.
Choose from two distances
in Carmel, Ind.: a certified
half-marathon (the same
distance as the Mini) and the
quarter marathon distance.
Registration information,
course map, and history is
available online.
WWW. SAMCOSTA.COM
16
29
Shoe Donation
The Sam Costa Half
& Quarter Marathons
are scheduled for
March 26, 2010.
GET READY TO
SET AN OFFICIAL
B-4
I -7
A- 9
B-0
I -3
A- 3
22
REST
DO YOU KNOW SAM?
YOU CAN...
9
B-0
I -3
A- 5
B-3
I -3
A- 5
Medals4Medals
3
B-2
I -2
A- 5
14
REST
10 Miles
26
B-2
I -3
A- 5
13
7 Miles
Pizza!
Injury Check
THE SAM COSTA
HALF-MARATHON
COURSE IS NOW
USATF CERTIFIED!
SATURDAY
Medals 4 Medals
10
Groundhog 7 Miler
SAM COSTA
B-0
I -3
A- 3
THURSDAY
7
B-2
I -3
A- 7
2
B-2
I -2
A- 5
REST
B-4
I -6
A- 8
B-0
I -3
A- 4
1
REST
B-3
I -5
A- 8
B-0
I -3
A- 5
B-3
I -5
A- 4
JUST SUBSTITUTE THE SATURDAY
FEBRUARY 6 DISTANCE FOR SUNDAY’S
SATURDAY
B-0
I -3
A- 4
B-3
I -3
A- 6
24
B-2
I -4
A- 5
12
18
REST
9 Miles
5
B-3
I -5
A- 6
B-3
I -3
A- 6
REST
6 Miles
FRIDAY
11
REST
B-2
I -3
A- 7
B-0
I -3
A- 4
THURSDAY
10
16
26
5
B-3
I -4
A- 5
YOGA FOR
RUNNERS
29
MONDAY
WEDNESDAY
B-2
I -4
A- 7
B-0
I -0
A- 4
4
REST
7 Miles, Pizza
Blue Mile
B-3
I -4
A- 6
SUNDAY
25
3
9
22
28
3
TUESDAY
19
B-0
I -3
A- 4
B-3
I -3
A- 6
NERVOUS SYSTEM
AND RECOVERY
B-3
I -4
A- 4
REST
24
2
15
B-2
I -3
A- 6
18
B-3
I -3
A- 6
REST
4 Miles, Pizza
ProWellness
8
REST
13
23
6 Miles
Injury Check
1
28
17
REST
Nutrition
22
21
REST
16
5 Miles
B-2
I -3
A- 4
REST
27
MARCH
15
14
ISTOCKPHOTO.COM
FEBRUARY
MINIMALIST RUNNING
13
MINIMARATHON
& POST
RACE PARTY
MAY
Join us at the Indy
Runners Tent for
Your Post Mini
Party!
Come to Military Park
when you finish.
Weʼll have lunch
and drinks waiting
to celebrate your
success!
REST UP AND THEN
TRAIN WITH US
FOR YOUR FALL
EVENTS TOO.
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O U R
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S P O N S O R S
Athletic Annex
Running Center
15% DISCOUNT (CASH)
10% DISCOUNT (CREDIT CARD)
1411 W. 86th Street, Indianapolis
317-872-0000
Bluemile
EARN $25 CREDIT FOR EVERY $250
317-202-0202
1079 BROAD RIPPLE AVENUE, Indianapolis 317-202-0202
2452 E. 146TH STREET, CARMEL
317-571-0505
8965 E. 116TH STREET, FISHERS
317-579-0909
1251 US 31 NORTH, GREENWOOD
317-887-0606
4114 SUMMIT PLAZA DRIVE, LOUISVILLE
502-426-5955
The Runners Forum
15% DISCOUNT (CASH)
10% DISCOUNT (CREDIT CARD)
620 Stanton Drive, Carmel
122 N. Delaware Str., Indianapolis
Dr. Mike Helms, DPM
317-955-7463
317-844-1558
317-573-4250
SPONSORS SAM COSTA QUARTER
MARATHON AND INDY RUNNERS
9240 N Meridian St, Indianapolis
Butler University
USE OF HINKLE FIELDHOUSE FOR CLUB RUNS.
End Result
317-846-0078
TIMING FOR GROUNDHOG 7 MILER
Carmel
Hot Box Pizza
317-257-7500
PROVIDING FREE PIZZA FOR
THE INDY RUNNERS MINI-MARATHON
TRAINING PROGRAM
715 Broad Ripple Ave., Indianapolis
MadeULook Graphic
Design Studio
317-272-1407
WWW.MADEULOOK.BIZ
PROVIDES CREATIVE DIRECTION, DESIGN,
COPY WRITING AND PRINTING SERVICES
Noodles & Company
Providing pasta dinner week of Mini marathon after
Tuesday run.
Michelob Ultra
WWW.MICHELOBULTRA.COM
SUPPORTS INDY RACERS WITHIN INDY RUNNERS AND PROVIDES FREE MICHELOB ULTRA AT VARIOUS CLUB FUNCTIONS
FOR ADULTS 21YEARS AND OLDER.
ProWellness Chiropractic
END:RESULT
317-595-9620
DR. CHRIS GALLOWAY PROVIDES MEMBERS
RECEIVE INITIAL EVALUATION FOR $50
($295 VALUE). MOST MAJOR MEDICAL
INSURANCE PLANS ACCEPTED.
11876 Olio Rd, Fishers
St. Vincent Sports
Performance
317-415-5747
ONE TIME FREE INJURY ASSESSMENT
8227 Northwest Blvd., Indianapolis
Subway
PROVIDING SANDWICHES FOR TENT AFTER THE MINI.
5
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More
than
Running.
Indy Runners is more than just running! It’s also a social group. We get
together at least once a month for dinner and other fun activities. Last year we
went to Symphony on the Prairie, the
Rathskellar, and ended the year at a
Pacers game to name a few activities. Coming up, we have dinner at many local Broad
Ripple area restaurants after the Tuesday runs such as Yats, Noodles and Company, and
Broad Ripple Brew Pub. We also will be watching the Hood to Coast movie, attending
another Pacers game, and going to a comedy club.
There is so much for YOU here at Indy Runners. After you unlace your shoes from a run,
be ready to continue the fun. Join us at the next social where you will meet other Indy
Runner members and have a great time! Please see the social web page for the latest list of
social events.
For more information, contact Andrea Hughes at [email protected]
6
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Go for more!
Try Indy Racers...
What is Indy Racers?
Indy Racers is the Indy Runners club racing team. Indy
Racers is for runners and walkers who like to attend local
races in the Indianapolis area. Compete, stay in shape and
have fun. Time restrictions do not exist with Indy Racers, but a
committed attitude in attending 5 of the races posted in the
2011 Indy Racers schedule is required — and the ability to
have a great time!
How do I get involved?
1. Become a member of Indy Runners. Please visit the Indy
Racers page at www.indyrunners.org to learn more.
2. Send an e-mail message to team captain Rose Scovel
([email protected]) to let her know you will be
at the next event on the schedule for Indy Racers. At the
race, introduce yourself to any Indy Runner wearing the
team jersey.
3. Once you have participated in three events on our Indy
Racers Schedule (see below), you earn your own jersey!
2011 Indy Racers Schedule
January
Race to the New Year
February
Polar Bear
March
Shamrock Run
5K
5 miles, 3 miles
Groundhog 7
Sam Costa
7 miles
Bricks to Bricks
Indianapolis 500
Festival Mini Marathon
13.1 miles, 5K
Geist Half Marathon
13.1 miles, 5K
Firecracker 6
ISO Circle the City
September The Ripple Effect
October
10 miles
Carmel Marathon 26.2 miles, 13.1 miles, 8K
August
Dr. Michael Helms
... SPORTS PODIATRIST
...VETERAN RUNNER
4 miles
April
July
- from one runner to another -
13.1 miles, 6.55 miles
May
June
SPORTS MEDICINE
Indianapolis Marathon
DINO Trail
November Monumental Marathon
Drumstick Dash
December Rudolph Run (Shelbyville)
6 miles
Doctor Helms understands what running means to you.
He has been running and racing on the track and on
the roads for more than thirty years. When you combine
his love of running with his expertise and extensive
knowledge of the foot and leg, you get the best sports
medicine available. Quality care from a fellow runner.
10K, 5K
4 miles
26.2 miles,
13.1 miles, 5K
5K, 15K
9240 North Meridian Street
Suite 260
Indianapolis, IN 46260
26.2 miles,
13.1 miles, 5K
11530 Allisonville Road
Suite 100
Fishers, IN 46038
573-4250
4.5 miles
5K
* Limited spaces available
In 2011 we have a points challenge for Indy Racers members. Visit the
Indy Racers page at www.indyrunners.org for more information and
the forms. Contact Rose Scovel with questions.
• REHABILITATION
• INJURY PREVENTION
• TRAINING ADVICE
• CUSTOM ORTHOTICS
• ACUTE INJURY TREATMENT
• BIOMECHANICAL EVALUATIONS
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www.indyrunners.org
Visit the web site for a complete list of local
events and to remain current on club activities.
Indy Runners, Inc.
P.O. Box 30617
Indianapolis, IN 46230-0617