Indy Runners

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P R O G R A M
G U I D E
2010 Mini-Marathon
Training Program
Indianapolis, Indiana
The Place for Every Pace
Hinkle Fieldhouse
Butler University
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We’re 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-style
• Groundhog 7-mile run in February
activity and as a competitive sport. The club serves members by
• Sam Costa Half Marathon and Quarter Marathon in March
creating opportunities for group runs/walks, social functions, vol-
• Dinner gatherings after selected club runs
unteer leadership, organized races, fitness education and network-
• Weekly Training and Fun Runs
ing between members.
• Informal Fall Marathon and Half Marathon Training
The club provides opportunities for beginning runners, walkers, and seasoned racers looking for group speed 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.” Club
activities are a great way to meet people who share a similar
interest in fitness.
Program
Membership Benefits
• Discounts at select athletic stores (see sponsors on page 5)
• Club runs and walks
• Volunteer opportunities at local events
• Road Runners Club of America membership
• Social activities such as pizza parties
Who are Indy Runners?
Over 1,500 runners, walkers, biathletes and tri-athletes of differing ages, abilities and backgrounds have participated throughout the years in club sponsored events and activities.
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• Group caravans to races
• Club entries in relay races
• Informal gatherings and holiday parties
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OFFICIAL PROGRAM TRAINING
MEET AT 6:00 p.m. ON TUESDAYS
January
FOOD
SEMINAR / ST. V’S
Many participants in the program are repeating this training
■ 19
MILES
3
SNACKS
Dr. Mike Helms
experience. Some do it for fitness and others simply enjoy fun
■ 26
3
SNACKS
Athletic Annex
12:00
What To Expect
14:00
FOR LONGER RUNS (5 OR MORE MILES)
WALKERS MEET AT 5:45 p.m.
February
It’s easy to stay fit with group fitness. Usually each pace group
■
2
4
■
The Runners Forum
9
5
SNACKS
will have two leaders. Gather at your selected pace group sign
■ 16
6
SNACKS
each Tuesday. Pace groups help us stay safe and on schedule. The
■ 23
4
SNACKS
Heather Fink
10:30
Fitness & Pace Group Leaders
11:00
social time.
St. Vincent †
March
however, each group’s goal is to finish at the designated pace.
■ 2
7
■ 9
8
SNACKS
■ 16
6
SNACKS
The first four weeks of the program include seminars to help
■ 23
9
SNACKS
you stay the course. Medical, gear and nutrition advice are part of
■ 30
6
SNACKS
Seminars
St. Vincent †
9:00
trail. Pace will vary during runs to allow for hydration stops;
9:30
10:00
fastest groups depart first so that we minimize passing on the
this program, so plan to stay after the initial runs. You’ll have an
Recovery Snacks
Recovery snacks vary from week to week and generally
include fruit such as bananas, oranges; baked goods, including
8:30
April
■ 6
10
■ 13
7
SNACKS
■ 20
10
SNACKS
■ 27
11
SNACKS
St. Vincent †
8:00
opportunity to ask questions and learn something new.
May
■ 4
Additional Weekly Group Runs
Rest or 3
SNACKS
7:30
Miles
St. Vincent †
■ 8 2010 Mini Marathon
& Post Race Party
Indy Runners and Walkers meet at various times during the
7:00
ing Gatorade® and water.
week. Make sure we have your current contact information so we
PACE
GROUP
OPTIONS
bakery or home-baked cookies and banana bread; drinks, includ-
can send you updates on additional non-pace group led running/walking opportunities.
Social Fun
†
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.
The club has a variety of social gatherings. Sometimes we have
dinner and drinks after scheduled weekly training sessions, and
OTHER WEEKLY OPPORTUNITIES INCLUDE:
others take place after competitions. Sometimes we leave the gear
DAY
THURSDAYS
TIME
6:00 p.m.
FROM
HINKLE FIELDHOUSE
DISTANCE
1 to 8+
and sweat behind and get together just because. Contact
SATURDAYS
9:00 a.m.
BROAD RIPPLE*
3 to 10+
[email protected] if you would like to receive invitations.
*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
YOU’LL 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.
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2010 TRAINING CALENDAR
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
1
Calendar Recommended Distance Key
SATURDAY
B - Beginner is a person who is new to training within the last two or
2
three years; I - Intermediate is someone who has been in a training pro4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
During the Mini-Marathon Training Program, participants have
• 3 MILE
KICKOFF
• DR. HELMS
• ELECTIONS
31
MONDAY
1
2
8
15
16
B-2
I -3
A-4
22
REST
28
23
1
B-3
I -4
A-5
SUNDAY
MONDAY
8
14
15
22
23
29
REST
4
30
B-3
I -5
A-6
SUNDAY
5
11
REST
18
REST
20
2
27
3
REST
21
OPTIONAL
REST
OR 3 MILES
9
REST
B-3
I -3
A-5
B-3
I -4
A-5
24
B-0
I -0
A-3
B-3
I -4
A-5
1
B-0
I -0
A-3
B-2
I -3
A-7
88
7
REST
REST
MINIMARATHON
& POST
RACE PARTY
M AY
4
DO YOU KNOW SAM?
YOU CAN...
The Sam Costa Half
& Quarter Marathons
are scheduled for
March 27, 2010.
GET READY TO
SET AN OFFICIAL
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 will
be available online soon.
WWW. SAMCOSTA.COM
B-4
I -7
A-9
17
30
6
THE SAM COSTA
HALF-MARATHON
COURSE IS NOW
USATF CERTIFIED!
10
23
B-3
I -3
A-5
Groundhog 7 Miler
SATURDAY
B-0
I -3
A-3
B-3
I -3
A-5
29
B-2
I -3
A-7
B-0
I -3
A-5
16
22
5
FRIDAY
B-3
I -3
A-5
REST
28
3
B-3
REST
B-2
I -3
A-7
SAM COSTA
B-0
I -3
A-4
THURSDAY
15
B-2
I -3
A-7
27
2
8
14
20
B-0
I -3
A-3
B-3
I -5
A-4
REST
11 MILES
4
B-2
I -2
A-5
WEDNESDAY
10 MILES
B-2
I -3
A-5
1
B-4
I -6
A-8
B-0
I -3
A-4
26
JUST SUBSTITUTE THE SATURDAY
FEBRUARY 6 DISTANCE FOR SUNDAY’S
SATURDAY
B-0
I -3
A-5
B-2
I -2
A-5
REST
B-3
I -5
A-8
13
19
25
31
FRIDAY
B-3
I -5
A-4
REST
B-2
I -4
A-5
B-0
I -3
A-4
12
18
24
27
6
B-3
I -3
A-6
REST
7 MILES
B-3
I -5
A-5
26
17
10 MILES
PIZZA
NIGHT!
13
19
REST
B-2
I -3
A-7
B-0
I -3
A-4
THURSDAY
(Details online)
B-2
I -4
A-7
20
5
11
7
6
B-3
I -5
A-5
REST
25
TUESDAY
B-3
I -4
A-6
12
WEDNESDAY
at Zionsville High School.
Come support Gleaners Food Bank.
13
26
B-3
I -3
A-6
It’s FREE! February 7th, 1:00 p.m.
B-2
I -3
A-7
B-0
I -0
A-4
B-3
I -4
A-5
REST
SATURDAY
B-0
I -3
A-4
19
4
for Brian to [email protected].
6
12
25
available on occassion. You can always send an e-mail with questions
B-2
I -3
A-7
B-0
I -3
A-3
B-3
I -3
A-6
REST
6 MILES
MONDAY
REST
24
9 MILES
5
18
An Athletic Trainer from St. Vincent Sports Performance will also be
30
FRIDAY
B-3
I -3
A-6
REST
Vincent Sports Performance Medical Liaison and Physical Therapist.
B-2
I-3
A-7
B-0
I -3
A-3
B-3
I -3
A-5
11
17
6 MILES
B-3
I -4
A-6
4
10
16
29
THURSDAY
REST
23
B-0
I -3
A-3
B-2
I -2
A-5
REST
8 MILES
B-3
I -4
A-4
REST
28
TUESDAY
B-2
I -3
A-6
REST
21
3
3
9
REST
28
WEDNESDAY
7 MILES
PIZZA
NIGHT!
22
B-2
I -2
A-5
REST
4 MILES
2
REST
7
27
6 MILES
B-2
I -2
A-5
21
REST
10
9
REST
21
20
• 5 MILES
B - 2 • HEATHER
I -3
FINK
A-4
REST OR
GROUNDHOG
7 MILER
14
TUESDAY
• 4 MILES
B - 2 • PIZZA NIGHT
I - 2 • RUNNERS
A - 5 FORUM
REST
7
26
access to Indy Runners Board Member, Brian Schuetter, who is our St.
B - 2 • 3 MILES
I - 2 • ATHLETIC
A-5
ANNEX
SUNDAY
F E B R U A R Y
19
25
REST
M A R C H
St. Vincent Sports Performance
PROGRAM
PACKET
PICK - UP
24
A P R I L
pated in high school or college track programs.
ISTOCKPHOTO.COM
J A N U A R Y
grams for three or more years; A - Advanced is a person who has partici3
Join us at the Indy
Runners Tent for
Your Post Mini
Party!
Come to Military Park
when you finish.
We’ll 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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S P O N S O R S
Athletic Annex
Running Center
317-872-0000
15% DISCOUNT (CASH)
10% DISCOUNT (CREDIT CARD)
1411 W. 86th Street, Indianapolis
The Runners Forum
317-844-1558
15% DISCOUNT (CASH)
10% DISCOUNT (CREDIT CARD)
620 Stanton Drive, Carmel
122 N. Delaware Str., Indianapolis
The Athlete’s Foot
317-209-8786
15% DISCOUNT (CASH)
10% DISCOUNT (CREDIT CARD)
9269 E. U.S. Highway 36, Avon
2010 Mini-Marathon
Training Program
St. Vincent Sports
Performance
317-415-5747
ONE TIME FREE INJURY ASSESSMENT
8227 Northwest Blvd., Indianapolis
Indianapolis, Indiana
Hot Box Pizza
317-257-7500
PROVIDING FREE PIZZA FOR
THE INDY RUNNERS
MINI-MARATHON
TRAINING PROGRAM
715 Broad Ripple Ave., Indianapolis
Dr. Mike Helms, DPM
A V O N
<
317-573-4250
SPONSORS SAM COSTA QUARTER
MARATHON AND INDY RUNNERS
9240 N Meridian St, Indianapolis
Dr. Chris Galloway
317-595-9620
ProWellness Chiropractic
MEMBERS RECEIVE INITIAL
EVALUATION FOR $50 ($295 VALUE).
MOST MAJOR MEDICAL INSURANCE
PLANS ACCEPTED.
11876 Olio Rd, Fishers
PointBlank Nutrition
317-722-0611
WWW.POINTBLANKNUTRITION.COM
you'll see.
20/20 Institute
317-2020-NOW
LOVE YOUR VISION
MENTION INDY RUNNERS WHEN SCHEDULING
YOUR FREE CONSULTATION TO RECEIVE YOUR
LASIK BENEFIT PROGRAM DISCOUNT
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.
MadeULook Graphic
Design Studio
317-272-1407
WWW.MADEULOOK.BIZ
JEFF RICHARDSON PROVIDES
CREATIVE DIRECTION, DESIGN,
COPY WRITING AND PRINTING
SERVICES FOR INDY RUNNERS.
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Let’s
have fun.
As a social running club we have an
event every month so our members can get
together outside of the club runs. This past
year we celebrated the 4th of July at
Conner Prairie with the Symphony on the
Prairie; saw a movie on the lawn at the
IMA; watched the Indians at Victory Field;
and we went to an Indianapolis Ice hockey
game. Club members also traveled to
Turkey Run for a canoe and camping trip. As a club we celebrated our incorporation anniversary
with a party at Broad Ripple Steakhouse. We also team up with our Indy Racers to enter social
relay races like River to River, Planet Adventure Urban Race and Dances with Dirt.
On the third Tuesday of each month we have a social dinner after the run at Butler. We go to
various local restaurants in Broad Ripple. We’ve made it to Bazbeaux Pizza, Yats, La Piedad,
Greeks Pizzeria, and Canal Point Grill.
Join us at the next social, you will have fun and meet some great, active friends.
Please contact Jessica Cavallo at [email protected] for more information.
UPCOMING SOCIAL EVENTS
January 30
Indianapolis Ice
6
February 27
Ice or Pacers
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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
are 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 8 of the 11 races posted in the 2010
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 our membership page to learn more.
2. Send an e-mail message to team captain Aaron Moody
([email protected]) to let him 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 Michelob
Ultra® team jersey.
3. Once you have participated in three events on our social or
SPORTS MEDICINE
- from one runner to another -
Indy Racers Schedule (see below), you earn your own jersey!
Dr. Michael Helms
2010 Indy Racers Schedule
February
2010 Groundhog 7 miler
March
IAC Shamrock Run/Walk 4 miler
March
... SPORTS PODIATRIST
...VETERAN RUNNER
41st Sam Costa Half Marathon and Quarter
Marathon
April
River to River Relay (Illinois)*
May
500 Festival Indianapolis Mini-Marathon and
August
ISO Circle the City 10k
500 Festival 5k
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.
September The Ripple Effect 4 miler
October
November
Indianapolis Marathon and Half Marathon
Indianapolis Monumental Marathon and Half
Marathon
November
The Drumstick Dash
December
5ks of Christmas
9240 North Meridian Street
Suite 260
Indianapolis, IN 46260
11530 Allisonville Road
Suite 100
Fishers, IN 46038
573-4250
*Space is limited and team members must apply by Feb 1st.
Contact Aaron Moody at [email protected] for
details.
• 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