FOOTTRAILS - Springfield Road Runners Club

FOOTTRAILS
M I C R O S O F T
SPRINGFIELD ROAD RUNNERS CLUB
J A N U A R Y / F E B R U A R Y
UPCOMING DATES:

Halfwits Training
Begins—1/12/2016

Halfwits Run with
Bart Yasso—1/16/2016
(Springfield Hilton)

Post Race Party—
Annual Membership
Meeting—1/16/2016

Lincoln Presidential
Half Marathon—
4/2/2016
INSIDE THIS ISSUE:
Club Information
2
Presidents Message
3
Race Results
5
Member Photos
6
Frostbite Photos
8
Board Hightlights
10
Jan/Dec Birthdays
11
Social Calendar ‘16
12
Race Calendar ‘16
13
Lincoln Pres. Half
14
Trainer’s Corner
15
Points/Participation
16
2016 Series Results
17
Abe’s Army
18
SRRC Scholarship
18
Scholarship App.
19
2 0 1 6
Frostbite: The End of a Great Year of Running
This last race of the SRRC
racing season will always
keep you guessing. The
Frostbite Fes val has seen
harsh temperatures and
wind chills, but in the past
few years, it has also seen a
fair share of racers in shorts
and short-sleeved
shirts. This year’s race
weather fell somewhere in
between—which meant the
racers would start off cold
but heat up quickly. Luckily
the wind was in the runners’ favor that day.
Left: Winner of the 10 miler, Bryan Glass, running with 2nd place finisher, Tyler Johnson.
Right: Female winner, Amanda Gardner.
Frostbite 10 mile racers get to enjoy a nice rolling set of hills for the first three miles, and then
they get to revisit them on their return to the finish. The course is considered brutal by some,
but there’s a reason why racers return year a er year. There’s nothing like a challenge to
(ConƟnued on page 4)
Halfwits Starting in
January
Run with Bart Yasso
On January 16th
SRRC welcomes
Stephen Paca and
Kris na Mucinskas
back as Halfwits
coordinators for
2016. Last year,
Stephen and Kris na did a great job
mo va ng club
runners to get out
and train together even on the snowiest of
days!
The first Halfwits’
Saturday long run
will start at the
Springfield Hilton on
January 16, 2016, at
8:00 a.m. with Bart
Yasso from Runner’s
World Magazine.
If you are new to the club or haven’t joined up
with the Halfwits yet, you really need to meet
this group. The run schedule is Tuesdays and
(ConƟnued on page 3)
Bart is regarded as a very down-to-earth
guy from members who have met him at
previous events. This is a great opportunity to talk to him personally before hearing
him speak later at the Post Race Party.
Hope to see you there!
PAGE
2
2015 SRRC Board
President
Bryan Glass
[email protected]
Past President
David Drennan
[email protected]
Vice President
Brian Lee
[email protected]
Secretary
Heather Glessner
[email protected]
Treasurer
Teri Taylor
[email protected]
Special Programs Director
Emily Bernardes
[email protected]
Equipment Coordinator
Lance Cull
[email protected]
Volunteer Liaison
Tracy Dowell
[email protected]
Membership Director
Nick Fogleman
[email protected]
Board Representative at
Large
Christine Feller
Webmaster
Neil Glessner
[email protected]
Newsletter Editor
Tammy Bumgarner
[email protected]
Club Information
Membership
Board Meetings
Annual Membership Rates:
$30 Family
$20 Adult
$5 Students
Board Meetings are held on the
second Tuesday of each month
starting at 5:30 pm at the United
Community Bank located at 617
Bruns Lane (Bruns Lane & Jefferson)
in Springfield (subject to change).
Memberships run from January 1st to
December 31st.
Renew or join online at www.srrc.net
Address/e-mail changes:
Nick Fogleman
Membership Director:
[email protected]
Find us online!
www.srrc.net
www.facebook.com/srrc.net
Advertising
At the present time, we plan to
publish Foottrails on a bi-monthly
basis. This schedule is subject to
change. Advertising rates are as
follows (black and white)
$60 - Full page ad
$40 - Half page
$20 - Quarter page
$15 - Eighth page
SRRC Training Groups
HALFWITS
12-week half marathon training for the
Lincoln Presidential Half Marathon.
Cost: Free to SRRC members
Dates: January—March
Leaders: Stephen Paca and Kristina Mucinskas
www.facebook.com/ SRRCHalfWits
ABES ARMY
Popular 12-week summer training program for the Abe’s Amble 10K race in
August.
Cost: TBD
Dates: May—August
Leaders: TBD—we need volunteers!
www.facebook.com/SRRCAbesArmy
GET FAST!!!
Work on your speed at the summer
track sessions led by Jack, Carl and
Susan.
Dates: April—September
Tuesday and Wednesday evenings, 5:45
at Washington Park
http://srrcspeedwork.blogspot.com/
FROSTTOES
Train for the Frostbite Premier 10 mile
race with this 12 week program
Cost: Free to SRRC members
Dates: October—December
Leaders: Nick Fogleman and Matthew Duff
www.facebook.com/ SRRCFrostToes
Please send us outstanding performances by club members to be included in future
newsle ers.
FOOTTRAILS
JANUARY/FEBRUARY
PAGE
President’s Message:
If you missed
the Cold Duck
Run or Frostbite
Fes val then
you missed out
on two great
events.
I really enjoyed
speaking with
Randy Wi er
and Stuart Yaffe on Thanksgiving morning and learning about how the Cold
Duck Run became what it is today. It
was nice to see one of the largest turnouts in years. Look for an ar cle in
2016 regarding Dr. Yaffe and how he
was a founding member of the Cold
Duck Run.
The Frostbite Fes val provided a great
day to race. Many turned out to enjoy
the last SRRC race of 2015. The
finisher ornaments were a nice
touch and perfect way to start
the holiday season.
So 2015 has finally come to an
end, and that means it’s me for
a celebra on. January 16, 2016,
will be the evening our club invites everyone to gather and recognize members who par cipated, raced, directed, etc. The
event will also mark the beginning to what looks to be a great
2016. This year, Bart Yasso will
be our guest speaker, so you
won’t want to miss it. Come out
and have a great me with the
SRRC.
~Bryan Glass
Halfwits (cont.)
(ConƟnued from page 1)
Thursdays beginning at 6 p.m. at Washington Park,
and Saturday mornings from Café Moxo at 8:00 a.m.
The first official run will be on January 12, 2016.
There are runners and walkers of all paces, so you’ll
most likely find someone to keep you company.
The first Saturday run on January 16th will start at
the Springfield Hilton instead of Café Moxo. This run
will be with special guest Bart Yasso who will be in
town for the SRRC Post Race Party later that evening.
You won’t want to miss the opportunity to run and
chat with him.
The Halfwits’ complete schedule and more details
can be found on their Facebook page or the SRRC
training page.
Stephen and Kris na suggest if you haven’t joined
the group for a run yet, check out Halfwits 101 ar cle
online. It will give the basic overview of the group
and training plan. A er that, it’s all up to you to
show up and experience a run with a bunch of Halfwits! We hope to see you out there this year!
At the 2015 Cold Duck Run on Thanksgiving
morning.
LINKS:
Facebook Page: www.facebook.com/SRRCHalfwits
Training Website: h p://training.srrc.net/category/halfwits
Halfwits 101 and FAQs: h p://training.srrc.net/halfwits#halfwits101
Email the coordinators: [email protected]
3
PAGE
4
Frostbite Festival
(ConƟnued from page 1)
finish the race season.
This year, there was a total of 234
registered par cipants, 165 for
the 10 mile and 69 for the 2 mile.
Of those registered, 225 finished,
158 and 67 respec vely.
The 2 mile race is always interes ng, because the first mile is
mostly downhill and fast, and then
the runners return for a tough
uphill challenge to the finish. Overall male winner for the 2
miler was Wya McIntyre (10:47)
and overall female was Kate Lowe
(14:31).
The 10 miler had some fast runners as well. Bryan Glass was the
The Frostbite FesƟval 10 Miler finisher’s medal/ornament.
first overall with a me of 58:43,
and Amanda Gardner was the first
side the FitClub to enjoy some hot chocolate, dooverall female with a me of 1:13:07. All
nuts, and pizza while wai ng for the award cerethe 10 mile finishers receive a “medal”,
monies to begin.
which doubles as an ornament. They are
quickly becoming collector items each
Each year at the Frostbite awards ceremony, the
year.
Triple Crown Par cipants are recognized for all
A big bonus on the 10 mile course year
was the race supporters handing out donuts at mile nine. They got the runner’s
fueled up for a strong finish. Some of the
race photos in the last mile show racers
enjoying their treats on the way back to
the finish line.
their hard work in the year. This is the last race
of the Triple Crown Series, but the journey is not
over as they get to take on the Lincoln Presidenal Half Marathon in April.
Thanks to everyone that came out to run or volunteer. It was another successful year! Cheers to
2015 and best of luck in 2016!
A er the race, everyone warmed up in-
A complete listing of all the Frostbite Festival results can be found
at: http://itsracetime.com/Results.aspx?ID=1365
FOOTTRAILS
JANUARY/FEBRUARY
PAGE
5
Race Results - Frostbite Festival 2015
10 Mile Results
Bryan Glass
Tyler Johnson
Henry Janssen
Jared Owens
Andy Peterson
Fess Teklehaimanot
John Murphy
Sco Leopold
David Ealey
Wes Johnson
Tom Weir
Rick Hernandez
Tommy Dale
Shannon Becker
Holly Dahlquist
Carla Wilson
Leanne Woody
Shannon Cole
Nick Fogleman
David Baker
Tammy Bumgarner
Curt Evoy
Michael Hoppe
Aidan Peterson
Jamie O'Neill
Ma hew Duff
Stephen Paca
John S erman
Daniel Cullen
Michael Davis
Greg Feeny
Ma hew Daniels
Rex Gradeless
Cheryl Biesiada
Mike Burk
Bobby Clark
Dan Loyd
Thomas Thornton
Brenda Hillen
John Langley
0:58:44
0:59:20
1:04:04
1:08:28
1:08:35
1:09:31
1:11:57
1:12:40
1:13:28
1:14:27
1:16:19
1:16:48
1:17:57
1:19:53
1:20:50
1:21:01
1:21:48
1:22:04
1:23:26
1:23:59
1:24:13
1:24:41
1:24:56
1:25:21
1:26:03
1:26:09
1:27:29
1:27:54
1:28:13
1:29:25
1:29:33
1:29:35
1:29:49
1:30:22
1:30:39
1:30:43
1:30:53
1:31:01
1:31:16
1:32:56
05:52
05:56
06:24
06:51
06:52
06:57
07:12
07:16
07:21
07:27
07:38
07:41
07:48
07:59
08:05
08:06
08:11
08:12
08:21
08:24
08:25
08:28
08:30
08:32
08:36
08:37
08:45
08:47
08:49
08:57
08:57
08:58
08:59
09:02
09:04
09:04
09:05
09:06
09:08
09:18
Lynn Kerber
Stacy Reddecliff
Krista Stringham
Sarah Burk
Emily Maxey
Julie Boots
Sandra Ellio
Bryan Lenzi
Michelle Pulce
Jan Andrews
Diana Nevi
Ladaryl Hale
Donna Brayfield
Chris Hernandez
Phillip Galloway
Katherine Galloway
Jessica Steen
Bobbie Jo Hill
Chris ne Feller
Sarah Jastrzebski
Marilyn Kirchgesner
Mary McCollum
Rai Richardson
Elizabeth Maxey
Robert Cramer
Whitney Musselman
Roger Slightom
Barbara Manson
Kathleen Jensen
Bri any Rogers
Megan Styles
Ellyn Wisniewski
Lois Jazo
Kathy Leuelling
Shannon O'Brien
Shirley Webb
Christopher Buchanan
Paul Turner
Rhonda Leonard
Sam Williamson
1:33:11
1:33:12
1:33:29
1:33:49
1:34:06
1:34:34
1:34:59
1:35:40
1:35:41
1:35:44
1:35:51
1:37:28
1:37:45
1:37:50
1:38:20
1:38:21
1:38:53
1:39:01
1:39:43
1:39:54
1:39:55
1:39:56
1:40:15
1:41:01
1:41:18
1:41:48
1:43:15
1:44:26
1:47:26
1:50:51
1:51:15
1:53:44
1:54:06
1:54:57
1:59:16
1:59:58
2:02:05
2:03:08
2:18:01
2:18:04
09:19
09:19
09:21
09:23
09:25
09:27
09:30
09:34
09:34
09:34
09:35
09:45
09:47
09:47
09:50
09:50
09:53
09:54
09:58
09:59
10:00
10:00
10:01
10:06
10:08
10:11
10:20
10:27
10:45
11:05
11:08
11:22
11:25
11:30
11:56
12:00
12:12
12:19
13:48
13:48
Claudia Colombo
Jolene Vollmer
Jennifer Herman
Michele Pi s
Sunney Hinman
Whitney Walsh
Amy Savel
Carl Hinman
2:23:06
2:24:54
2:27:38
2:28:14
2:38:53
2:38:56
2:56:17
2:58:38
14:19
14:29
14:46
14:49
15:53
15:54
17:38
17:52
14:31
15:27
16:00
16:02
16:05
16:21
17:42
17:46
18:18
18:36
18:39
19:06
19:25
19:54
20:10
22:10
22:43
23:15
23:42
24:06
24:06
24:41
25:55
27:38
28:03
28:04
28:05
31:07
07:16
07:43
08:00
08:01
08:03
08:10
08:51
08:53
09:09
09:18
09:19
09:33
09:42
09:57
10:05
11:05
11:22
11:37
11:51
12:03
12:03
12:21
12:58
13:49
14:01
14:02
14:03
15:33
2 Mile Results
Kate Lowe
Stuart Funderburg
Brigid Fahey
Erin Murphy
Rachel Stout
Carrie Rolf
Arthur Holtman III
Amanda Fogleman
Melissa Wiseman
Aaron Minder
Trent Minder
Teri Taylor
Jc Large
Carrie Ward
Cathy Gochenour
Dianna Jones
Mollie Langley
Marilee Cramer
Lesa Schaive
Mark Janus
Jerry Naughton
Terry Clark
Marilyn Clark
Kris ne Holtman
Chris anna Sullivan
Tracy Robinson
Madalynn Sullivan
Johnna Thornton
PAGE
6
SRRC Socials & Member’s Photos
This page: Top—the Cold
Duck Run Thanksgiving
morning. Middle—The
Wine Social in Oakford.
Bo om—several club members got together for an
“ugly sweater” run to celebrate the holidays.
Opposite page: Photos from
the Medal Mixer in December at Boone’s Saloon.
JANUARY/FEBRUARY
PAGE
7
PAGE
8
The Frostbite Festival 2015
Right: Photos of the Frostbite FesƟval 2 Mile
race, WyaƩ McIntyre and Kate Lowe.
JANUARY/FEBRUARY
PAGE
9
PAGE
10
SRRC Board Meeting Highlights

The SRRC Board of Directors meet
each month on the second Tuesday of
the month at UCB on Bruns Lane.
Members are welcomed to attend.
Meeting dates and times are subject to
change, so please contact a board
member if you wish to attend. The full
reports of board minutes are available
at srrc.net.
November 2015 Meeting Highlights:
 Treasurer’s Report
SRRC—$54,408.38 (UCB)
SRRC—$2,994.04 (Security)
LPHM—$14,931.08
Total—$72,333.50
 Membership Report—787 total
members, 371 members from 146
families, 376 adult, 15 student, 25
hall of fame.
 Winery Trip details are finalized.
 Post Race Party—Bart Yasso, special guest, will do the Saturday
FOOTTRAILS
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morning run with Halfwits, wants to
see historical sites in Springfield;
registration is free for members
through December 31st, after that
$10 for members, $20 for nonmembers; club will provide dinner
(chicken or vegetarian choice), 1
keg and 200 tickets for wine, and
cash bar available, Hilton will manage the wine tickets.
It’s Race Time timing contract is
expired after 2016 for all SRRC
races except LPHM (uses End Result).
End Result Timing will be used for
LPHM in 2016, then that contract is
expired.
WDF—set for 7/9/2016.
Parade Run—nothing to report.
Abe’s Amble—nothing to report.
Frostbite Festival—12/6/2015, 110
registrations so far, club members
are volunteering.
Triple Crown—program going well,
budget for participation swag is $50/
person based on original numbers.
FrostToes—Good participation this
year; will combine FrostToes party
with Medal Mixer and Toys for Tots
drive at Boone’s, board in agreement to not rent the side room.
Scholastic Challenge High School
Awards—Guests Derek Dexheimer,
Jay Rogers and Matt Lamsargis
discussed history, details, and any
issues regarding the program with
the board. Dave motioned to $2,000
(traditional amount) to scholarship
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committee for 2016, seconded by
Lance.
FootTrails holiday deadline is January 1st.
2015 Point Series Adjustment—
current participation awards are low
at the higher standards; Brian motioned to return to previous levels,
Dave seconded. Brian and Bryan
to determine awards.
Races looking for consideration for
2016 participation series: SOHO,
Turkey Trot, WildCat 5K, Polka Pace
race. Board determined participation
is down for current series, no need
to add additional races at this time.
Hall of Fame—currently one nomination (must come from SRRC president, past president, or Hall of
Fame member).
Discussion held regarding banquet
awards: Most improved male/
female, volunteer of the year.
Gifts from SRRC to board, race directors, volunteers will be a duffel
bag. Nick to assist in determining list
of recipients.
Race calendar magnets—need to
confirm dates, Lance to assist.
Board—need to determine any positions to be filled in 2016.
Abe’s Army—need a volunteer to
take over coordination.
PA System—current system has
damage. Lance to research replacement options and report back.
Meeting adjourned.
JANUARY/FEBRUARY
PAGE
11
Member Birthdays—Jan/Feb
Verna Stallone
Christopher Casson
Callie Landers
Jason Beeler
River Buchanan
David Radwine
Kevin Hingle
Tom Immel
Jon Popovitch
Carolyn Ayers
Cur s Simonson
Dani Shamhart
Barb Bonansinga
Ethan Boots
Rachel Benedict
Rhonda Robinson
Teresa Pisula
Thomas Thornton
Jeannie Mccartney
Phillip B. Peterson
Ash Hinman
David Baker
Elizabeth Krah
Isaac Gaddis
Lindsey Speaks
Devin Amin
Carol Sgro
JC Large
1/3
1/3
1/3
1/3
1/4
1/4
1/5
1/7
1/7
1/8
1/8
1/8
1/8
1/10
1/10
1/11
1/12
1/12
1/13
1/13
1/13
1/14
1/14
1/15
1/16
1/17
1/18
1/19
Sam Woods II
Mollie Langley
Christy Rolf
Chris Davis
Lori Iocca
Carrie Rolf
Brian Willard
Grace Hayes
John Sanford
Bryan Lenzi
Dave Stewart
Amy Whiteco on
Amanda Hayes
Gabby Gauvin
Ashla Kerber
Jan Andrews
Ashley Edge
Poornima Jayaramaiah
Kris na Mucinskas
Linda House
Emily Fox
Daniel Plunke
Haylee Brickey
Thomas Nelson
Erin Murphy
April Kendall
Kelly Sgro
Cathy Gochenour
Vivian K Jones
1/19
1/20
1/21
1/21
1/22
1/23
1/23
1/24
1/25
1/25
1/27
1/28
1/28
1/29
1/29
1/29
1/30
1/30
2/2
2/2
2/4
2/5
2/5
2/5
2/5
2/5
2/6
2/6
2/7
Steve Washko
Tracie Burke
Gregory Owens
Mason Brown
Karson Gragert
Rob Staff
Tess Richardson
Jason Royer
Katelyn Brinkoe er
Ian Pitchford
Chris an Liles
Harvey Roemer
Melissa Murphy
Jeremy Tacke
David Rolf
Karen Flather
Ma hew Minder
Len Rideout
Anna Minder
Amy Fisher
Susan Hingle
Trent Minder
Ellen Bruce
Brenda Vail
TJ Andrews
Heather Glessner
Nina Rossini
Lance Cull
2/7
2/8
2/8
2/8
2/8
2/12
2/13
2/14
2/15
2/15
2/16
2/18
2/18
2/18
2/19
2/19
2/19
2/20
2/22
2/22
2/23
2/25
2/25
2/27
2/27
2/28
2/28
2/28
GO GREEN!
Don’t forget to RENEW your
membership for 2016!
www.SRRC.net/join
For 2016 registra on, we will
give members an op on to optout of the printed newsle er.
We will s ll provide the newsle er through the website, our
Facebook page, and by email.
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Get social with SRRC!
The club is planning several socials throughout the year so you can meet up with other
runners for food, beverages, fun, and runs!
Watch our website, newsle ers and our Facebook page for details on these events in
2016:
January—Post Race Banquet on 01.16.2016
Winter Social TBD
April—Halfwits Celebra on
FOOTTRAILS
May—Cinco De Mayo
June or July—Summer Family Picnic
August—Full Moon Run
Fall Social TBD
December—Frost Toes Medal Mixer/
Toys For Tots
JANUARY/FEBRUARY
PAGE
13
SRRC Race Calendar 2016
Links to more information and online
registration can be found on our
website at www.srrc.net or on our
Facebook page.
Scheels 5K
Date: 06/25/2016
Location: Scheels, Springfield, IL
Quad Cities Marathon, Half Marathon
Date: 09/25/2016 7:30 a.m.
Location: Moline, IL
Lincoln Presidential Half Marathon*
Date: 4/2/2016
Location: Downtown, Springfield, IL
Premier Bank 5K
Date: 07/4/2016
Location: Jacksonville, IL (Nichols
Park)
Springfield Marathon (5K, 10K, Half)
Date(s): 10/15/2016 (5K)
10/16/2016—All other distances
Location: UIS Campus, Springfield, IL
Junaia P. Carter 5K
Date: 4/23/2016
Location: Washington Park, Springfield, IL
Women’s Distance Festival 2M*
Date: 07/9/2016, 8:00 a.m.
Location: Washington Park, Springfield, IL
Lake Run—7K, 12K, Half Marathon
Date: 5/7/2016
Location: Bloomington, IL
Quad City Times Bix 7
Date: 07/30/2016
Location: Davenport, IA
Lincoln Memorial Trail Run 8K
Date: 5/21/2016
Location: Lincoln Memorial Garden,
Springfield, IL
Parade Run 2M*
Date: 08/11/2016, 5:30 p.m.
Location: Illinois State Fairgrounds,,
Springfield, IL
Passavant-Powerade 5K and 10K
Date: 05/28/2016, 7:30 a.m.
Location: Passavant Hospital, Jacksonville, IL
Abe’s Amble 10K*#
Date: 08/21/2016, 7:30 a.m.
Location: Illinois State Fairgrounds,
Springfield, IL
Steamboat Classic 4M and 15K
Date: 06/18/2016
Location: Peoria, IL
Full Moon Trail Run
Date: 9/16/2016
Location: Lewis Memorial Trail,
Springfield, IL
Scholastic Challenge 5K
Date: 06/18/2016
Location: Lake Springfield Center
Park Beach House, Springfield, IL
Shoreline Classic 5K and 15K#
Date: 09/18/2016
Location: Decatur, IL (Nelson Park)
Canal Connection 10K
Date: 11/6/2016, 10:30 a.m.
Location: LaSalle/Utica, IL
Frostbite Festival 2M and 10M*#
Date: 12/4/2016, 9:00 a.m.
Location: Springfield, IL (FitClub
West)
Race dates, locations, & times subject to change.
* denotes SRRC Points Series event
# denotes Triple Crown series run
PAGE
14
Lincoln Presidential Half Marathon 2016
On April 2, 2016, Springfield will welcome
2,000 visitors to the Lincoln Presiden al Half
Marathon. This na onally recognized race
starts and finishes at the famous Old State Capitol and then winds through our 16th president’s picturesque hometown and past some
of na on’s most significant historic sites, including the Lincoln home, law office, and tomb.
Each finisher receives a unique Lincoln penny
medal. As in year’s past, the race shirt (men’s
and women’s sizes) and awards feature a specially commissioned work of art depic ng
Springfield’s favorite son in a manner never
seen before.
Following the race, par cipants enjoy live music and refreshments on the lawn of the Old State Capitol and get a
chance to mingle with Mr. and Mrs. Lincoln and Civil War
reenactors.
We hope to see in you 2016!
R U N W H E R E L I N C O L N WA L K E D
FOOTTRAILS
Visit www.lincolnhalf.com
JANUARY/FEBRUARY
PAGE
15
The Trainer’s Corner—The Off Season
While many distance runners train
through the winter months to prepare
for a spring race some may take the opportunity to take a break from running.
If you are the la er, you don’t want to
lose your fitness level during the offseason. To keep your body at a maintenance level while you are res ng from
higher intense running, you can incorporate different modes of training to keep
your fitness maintained. You will be
surprised at how much easier it will be
to get back into your intense running
schedule if you do!
Here are some ideas to change up your
rou ne, allowing your body to rest from
running, while s ll keeping your fitness
level at a maintenance level:
Let yourself run less miles and at an easy
pace: You will not lose what you worked
so hard to gain during the previous compe ve season! In fact, you will become
faster and stronger if you take a break.
When I say take a break, I mean feel free
to take some extra days off completely,
be more of a casual runner for a me,
and don’t push yourself on any of your
runs.
For a month of your off-season you
should treat running as a fun casual
mode of exercise. To ensure you that it
will benefit your overall performance
(because I know most of you reading this
don’t ever want to take me off in fear
that you won’t be able to get back to
where you were), look at my training- I
take me off of intense training every
year and am able to PR at more than one
distance each year.
Increase the frequency of your cardiovascular cross training: During 2-4 weeks
of your off-season, swim, row, ellip cal,
or bike 2-3 more days/week while decreasing your running frequency. A er
this period of cross training, slowly add
running mileage back into your rou ne.
The goal here is to get be er at the other modes of training while taking a break
from running. Always use the principle
of progression when increasing your
frequency of training by adding 10-15%
mileage/ me each week.
This may look like…
In Season – run 4-6 days/week, bike 1
day, swim 0- 1 day
Off season – run 2-3 days/week; bike 3
days/week; swim 1-2 days/week
Progress back into running more o en
by exchanging 1 day of bike/swim a
week un l you are ready for more running mileage.
Increase the intensity of your strength
training rou ne: if your in-season
strength training program includes moderate weight li ed with 15-20 reps, 2
days a week switch it up to a strengthfocused workout (i.e. heavy weight li ed, 8-12 reps, 3-6 sets, 3-4 days a week
& don’t be afraid to add more lower
body exercises since your running mileage is lower)
Use your extra me to work on increasing flexibility and core strength: During
the off-season you will have more me
to put into flexibility and core strengthening exercises. If you work on these
modes of training in the off-season it will
be easier to keep up with them once
the compe ve running season starts.
Use this as an opportunity to create a
good habit that you’ll benefit from all
year long.
Set goals, clean up your diet & educate yourself: Take some me to plan
out your compe ve season. Be sure
to write down goals for the year and
do some research on training for your
big race. If you don’t already have
one, you can purchase a running log at
the Springfield Running Center. Keeping track of the details of your training
will aid you in so many ways.
Don’t forget to plan out some ea ng
plans and recipes. Planning ahead will
keep you on track once the season
starts and keep you mo vated to train
properly and eat healthy when it
counts the most.
Enjoy your off-season & feel free to
contact me for any training advice.
~Joy Guardia, Cer fied ACSM Personal
Trainer
If you have ques ons for Joy,
you can find her on Facebook
or post a message on the
SRRC Members’ Facebook
group page at:
www.facebook.com/groups/
SRRC.net
PAGE
16
Points & Participation Series
ParƟcipaƟon Points Awards
This series is designed to reward SRRC
members who finish and volunteer for
the designated 19 races in our circuit.
Your eligibility begins once your membership is processed. To be eligible for
all 19 races, a person must have his/her
membership processed by the Lincoln
Presiden al Half Marathon. If a person
applies for membership a er the half
marathon, that person will be eligible
for all races therea er.

The SRRC reserves the right to alter
these rules when necessary.

Points will be greater for longer
distances. A person may only enter
ONE race for any race event.
(A empts to race mul ple events
may result in member disqualificaon.)

Five bonus points will be given for
finishing *SRRC races.

Five bonus points will be given for
volunteering for *SRRC races.

Abe’s Army does not count for volunteering since it is separate from
the race.

SRRC male members that volunteer
for WDF will be awarded all race
day points.

A er system is used to determine
awards.
Race Distance Points:
2m – 5k = 5 point
4m – 8k = 8 points
10k – 12k = 10 points
15k – 10m = 15 points
½ Marathon =20 points
Marathon = 30 points
FOOTTRAILS
Awards Tier System:
Gold Level 180+
Silver Level 140-179
Bronze Level 100-139
Current Par cipa on Series totals are
listed at the back of the newsle er.
SRRC Points Series
Your eligibility begins once your membership is processed. To be eligible for
all five SRRC Points races, a person
must have his/her membership processed by the Lincoln Presiden al Half
Marathon. If a person applies for membership a er the half marathon, that
person will be eligible for all races
therea er. Please understand that
membership processing could take up
to a week.
The SRRC reserves the right to alter
these rules when necessary.
 Members must compete in a minimum of three of the five club races
to be eligible for end of the year
awards. Points classificaƟons will
be based on the best three of five
club races (i.e. your lowest two
scores will be dropped).
 Members must volunteer for a
minimum of two of the five club
races to be eligible for end of the
year awards. Age groups 14 and
under AND 15-19 are not required
to volunteer due to limitaƟons. For
this award, Abe’s Army will not
count as volunteering.
 Your age as of the Lincoln Presiden al Half Marathon will establish the age group in which you’ll
be compe ng for the en re year.
Tie Breaker Procedure (subject to
change)
 Head-to-head matchup (2 minimum)
 Number of races completed
 Volunteering
 Par cipa on Series values
SRRC Points Races

Lincoln Presiden al Half Marathon

Women’s Distance Fes val

Illinois State Fair Parade Run

Abe’s Amble

Frostbite Fes val 10 mile
Age groups will be as follows:
The SRRC reserves the right to only
award age groups in which there are at
least two eligible compeƟtors.
14 and under
15-19
20-24
25-29
30-34
35-39
40-44
45-49
50-54
55-59
60-64
65-69
70+
Points will be awarded as follows:
Overall, Masters, and Age Group.
Points are tabulated against other
SRRC members. One award allowed
per member.
Place
1st
2nd
3rd
4th
5th
6th
7th
8th
9th
10th
Points
10
9
8
7
6
5
4
3
2
1
Any points ques ons or correc ons
may be emailed to Nick Fogleman at
[email protected].
JANUARY/FEBRUARY
PAGE
2016
Final Participation and Points Results 2015
It was a great racing year for many SRRC members! The following members will be recognized for Points and Par cipaon Series results at the Post Race Party and Awards Banquet on Saturday, January 16, 2016, at the Springfield Hilton.
You won’t want to miss special guest speaker, Bart Yasso! If you haven’t registered yet, there’s s ll me to register
online at:
h ps://secure.getmeregistered.com/get_informa on.php?event_id=123031
POINTS SERIES AGE GROUP AWARDS
PARTICIPATION SERIES

Rex Gradeless
Women
Gold Tier Awards

Jennifer Herman
Overall—Joy Guardia

Chris Buchanan

Brenda Hillen
Masters—Holly Dahlquist

Ma hew Duff

Sunney Hinman
W 14 and under—Caroline Dahlquist

Wes Johnson

Kris ne Holtman
W 15-19—Madalynn Sullivan

Mollie Langley

Michael Hoppe
W 20-24—Kate Lowe

Randi Lucas

Henry Janssen
W 25-29—Rachel Stout

Michele Pi s

Kathleen Jensen

Lynn Kerber
W 30-34—Pa y Schaefer
W 35-39—Shannon Cole
Silver Tier Awards

Marilyn Kirchgesner
W 40-44—Tammy Bumgarner

Jan Andrews

Bryan Lenzi
W 45-49—Chris Hernandez

Tammy Bumgarner

Ma Minder
W 50-54—Lynn Kerber

Tommy Dale

Stephen Paca
W 55-59—Donna Brayfield

Nick Fogleman

Rai Richardson
W 60-64—Kathleen Jensen

Bryan Glass

Randy Rieke
W 70+ —Lois Jazo

Chris Hernandez

Fess Teklehaimanot

Rick Hernandez

Jolene Vollmer
Men

Amanda Johnson

Carrie Ward
Overall—Bryan Glass

Dianna Jones
Masters—Fess Teklehaimanot

JC Large
M 14 and under—Aidan Peterson

Melissa Wiseman
M 15-19—Jared Owens
M 20-24—Henry Janssen
Bronze Tier Awards
M 25-29—Wes Johnson

Denise Behl
M 30-34—Jeremy Smith

Shannon Cole
M 35-39—Chris Buchanan

Daniel Cullen
M 40-44—Ma Minder

M 45-49—Dan Cullen
Holly Dahlquist

Lori Dale

Michael Davis

Sandra Ellio
M 50-54—Sco Leopold
M 55-59—Greg Feeny
17
PAGE
18
SRRC is Looking for new Abe’s Army Coordinators
Beginning in May of every year,
the Springfield Road Runners
Club hosts a 12 week program
that trains runners and walkers
for Abe’s Amble 10k in August. Ask any former Abe’s Army member or leader, and they
will likely tell you it was their favorite training group.
SRRC is looking for the next
generation of Abe’s Army coordinators to run the program in
2016. Coordinators set up the training program, recruit pace
group leaders, host an orientation session, and set up the
Monday night runs for 12 weeks. Runner’s meet at Lincoln
Park and the State Fairgrounds every Monday at
5:45pm. The program runs from May to August. Since there
is a lot of work to be done, it works best with a committee.
If you are interested in being a part of this team, please contact Dave Drennan at [email protected] or (217)7256999.
SRRC Scholarship Application Available—Class of 2016
Each year the Springfield Road Runners Club
awards scholarships to graduating high school
seniors who have participated in cross country,
track, and/or road races. A total of three $1,000
SRRC Scholarships will be awarded.
Do you know a runner who is a Class of 2016
senior? If so, you should encourage them to apply. The application deadline is May 1, 2016.
More information and the scholarship form is
available on the SRRC website at this link:
http://srrc.net/programs/srrc-scholarship/
FOOTTRAILS
The form has also been provided in this newsletter.
Scholarship winners are announced in early June
with an award ceremony scholarship presentation
at the Illinois State Fair in August following the
Parade Run.
The Class of 2015 SRRC Scholarship recipients
were: Erica Rideout (Glenwood HS), Collin Biesiada (Rochester HS), and Emma Chelsvig
(Jacksonville HS).
Springfield Road Runners Club
2016 Scholarship Application
Each year the Springfield Road Runners Club awards scholarships to graduating high school seniors who have participated in cross country, track, and/or road races. A total of 3 -­‐ $1,000 SRRC Scholarships will be granted. *All items must be submitted together. *All SRRC decisions are final. *To be considered, applications must be postmarked by May 1, 2016. *Candidates will be interviewed via phone or in-­‐person. *Awardees will be notified by July 1. *A special awards ceremony will occur at the Parade Run on August 11, 2016. 1. Personal Information: Name: _______________________________________ Date of Birth: _________________________________ Address: ____________________________________ Phone Number: ______________________________ _____________________________________ High School: __________________________________ Parent/Guardian Name(s): __________________________________________________________________ 2. College Plans: College/University you plan to attend: _____________________________________________________ Undergraduate program planning to major in: ____________________________________________ Lifelong running goals: ______________________________________________________________________ ______________________________________________________________________ 3. Letters of Recommendation: Please provide two letters of recommendation. 4. Essay: Each applicant must write an essay of 500 words or fewer on “What Running Has Meant To Me”. 5. Transcript: Submit an official high school transcript. 6. Financial Need: Circle: 1 = not important, 5 = very important 1 2 3 4 Please mail your completed application, with a current photo, postmarked by May 1, 2016 to: Springfield Road Runners Club Attn: Scholarship P.O. Box 997 Springfield, IL 62705-­‐0997 5 Don’t
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www.
srrc.n 2016!
et/join
The SRRC is a proud member of the Road Runners Club of America.
SRRC Club Apparel In Stock!
Show off your club pride! Springfield Road Runners Club now has club shirts
and hats for sale.
SRRC Running T-Shirts
-Brooks female (white) - $15.00
-Brooks male (gray) - $15.00
SRRC Headsweats Hats
-White, pink, and blue—$25.00
Please contact Brian Lee, [email protected]