3R Buddy Group: November 2011

Tuesday, November 22, 2011

3R Buddy Group - November 21, 2011

November 21, 2011

Hi Folks,

Note to self...I hope everyone has a great Thanksgiving Day. It’s time for friends and family.

I have just one word of caution. On average, Americans gain 10 pounds over the holiday season. So, even though the holiday season can be stressful and crazy, take time for a run. And if you go for that extra run, you can enjoy that piece of pumpkin pie.

And finally, I know this is at the last minute, but I hope everyone has a warm, comfortable place they can visit on Thursday. If you’re looking for some warm faces and a great dinner, you can always come with me and my family. One or two more plates won’t make much a difference when you’re feeding 20+ already.

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RAVE RUN…

Hey Bruce, how was your run on Saturday? Did you win your age group? If I don’t get a report from you, I’ll make one up.

Send me your favorite Youtube video’s, stories, and photos of moments, experiences, places, or people that you feel we can enjoy reading about in the BG email.

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And now for some messages from the Hippy Dippy Weatherman.

I hate to be the bringer of bad news, but snow is on the way…sooner or later. We usually get our first significant snowfall around the first week of December. So, start planning your winter attire. A great, cheap alternative to popular add-on traction systems like Yak Trax is to add short sheet medal screws to a pair of old running shoes. Add 14-16 or more, short sheet medal screws to the outside area of the soles of an old pair of shoes. These will give you additional traction in the ice and snow. You only wear them when you need them. I’ve been doing this for a few years and I don’t have any problems.

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Rockford Half-Marathon next May…

The date is May 20^th, 2012.

If you know of anyone who may be interested in training for the half-marathon, let them know about our group. So far, three of us have registered and about another 6 or 7 sitting on the fence. With enough prodding, we can probably get them to join the festivities.

Now is a great time to get add to your base miles. We’ll start the Higdon program training starts towards the end of February.

If you ran the Rockford Marathon or Half-Marathon in the past, you’re eligible for a $10 off coupon code. That makes the registration fee for the half-marathon $35 before the end of the year. I’m registered, why aren’t you?

A comment for the newbies: If I mention a distance like the half-marathon, not all of us will be training for that. So, the distances I mention are only for the distance demons, not us mortals. Most of us will keep our run distances a lot shorter than what’s required for the half-marathon.

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Don’t forget, the Crazy Legs race next April is on the calendar.

The date is April 28^th, 2012. Registration opens after the first of the year. I’ll keep you posted. Speedo is getting excited about the race despite the warnings of the hill (a single hill) on Observatory Drive. Observatory Drive makes Edweena look like a snotty nosed kid. So the challenge has been set.

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Remember, since Thanksgiving is this Thursday, give me thoughts on what you’re thankful for so that I can compile them in the next email.

And, since Christmas will be here before you know it, what’s on your Santa wish list? What do you want under your tree?

And finally, as father time passes into the new year, what are your New Year’s resolutions for the next new year?

Before you ignore my need for this information, I know enough about a few of you to make my writing skills go wild, ok embellish. So, make it safe and easy and let me know your stuff.

As always, the innocent will be safe. I won’t mention any names in the email.

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Remember, the BG is on Facebook. The link to the group now is: http://www.facebook.com/pages/3R-Buddy-Group/113136022536.

The dates and activities for the next month or so should be out there. So, look for some information there. And go ahead and write on the wall. Let others know about your running adventures.

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If you need information about a run or location, feel free to give me a call at 815-222-1280.

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If you want to share any ideas for a run or recovery; if you'll be venturing to a distant race and you want to car-pool with some folks; or if you're training for a race and you want a training partner, pass the information onto me and I'll send the word out to others.

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Thursday, 11.24.11, Have a great Thanksgiving feast. If you need a running fix, there’s the Turkey Trot at Aldeen Park on North Alpine.

Saturday, 11.26.11, Meet at corner of State and Madison Streets. We’ll run north along the river on the bike path. Meeting time is 7:00 am.

Thursday, 12.01.11, Meet at corner of State and Madison Streets. It’s our annual Festival of Lights run. We’ll head north on the bike path and then over to Sinnissippi Park for a tour of the Festival of Lights. Recovery is at ?????. I’m still looking for ideas. Meeting time is 6:00 pm.

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"Confidence is contagious. So is lack of confidence" -Vincent T Lombardi

“You know you're an ultrarunner if you know the location of every 7-11, public restroom, and water fountain within a 25-mile radius.” -Thomas Kennedy

"The great thing about athletics is that it's like poker sometimes; you know what's in your hand and it may be a load of rubbish, but you've got to keep up the front." -Sebastian Coe

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Waddle On!

Dave

The Buddy Group is open to any runners and walkers who want to come out and enjoy running and/or walking. We charge no fees and you do not have to be a member of any club. Please contact David Kiefer at davidkiefer@att.net for more information.

Legal disclaimer....I'm not a coach or trainer. By receiving this email, you will not hold the author or any recipients of this email liable for any injuries or activities you and your possession may encounter while running among this group. You run at your own risk knowing all the potential hazards that can arise.

3R Buddy Group - November 14, 2011

November 14, 2011

Hi Folks,

Note to self...The squirrels at Blackhawk Springs Forest Preserve are very lucky as compared to the squirrels in my yard. They have an unlimited food supply with all of the nut trees out there. I don’t have any nut trees. So the squirrels around my yard are going to be looking pretty bad toward the end of winter.

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RAVE RUN…

At recovery last Thursday, we had entertainment. Jake and the Blues performed in the restaurant. He put on a pretty good show and had a few of us dancing in our seats. The funny part…we made up over half his audience. So he was a little disappointed when we left.

Saturday’s run started off with some cool temps. But I was warmed within a half mile or so. As I was running, I noticed mist rising from the river and it was coating the surrounding area with frost.

I also put Edweena to bed for her long winter’s nap (after she kicked my butt). I figure, we’ll wake her next March or so. That part of the park is closed in the winter and they don’t plow it.

I know it’s a few weeks away, but mark your calendars for our annual Festival of Lights run through Sinnissippi Park on December 1^st. It’s always a great run, scenery and the event will definitely get you in the Christmas spirit. We still need a recovery place. Carlyle’s? Ideas?

Send me your favorite Youtube video’s, stories, and photos of moments, experiences, places, or people that you feel we can enjoy reading about in the BG email.

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Tyranena Half-Marathon Training:

Nothing new about Tyranena except at Thursday’s recovery, someone was suffering from P1/2MS (Post ½Marathon Syndrome). It’s to be expected. I’ll try to find a race for us to train for. There’s the Cary Half-Marathon on March 18^th, 2012. Any takers? It’s a very popular race. And training starts…now.

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And now for some messages from the Hippy Dippy Weatherman.

Watch for frost on the bridges. I remember driving through Virginia and seeing the signs “Bridges Freeze First”.

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Rockford Half-Marathon next May…

The date is May 20^th, 2012. Our training next spring will be geared towards the half-marathon. And, since we allow anyone to run with us, I’ll put the word out to see if others from outside our group will want to join the fun.

Depending on the training program, First training starts in the middle of January and Higdon training starts towards the end of February.

A comment for the newbies: Over the next few months, when I mention a distance like the half-marathon, not all of us will be training for that. So, the distances I mention are only for the distance demons, not us mortals. Most of us will keep our run distances a lot shorter then what’s required for the half-marathon.

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Don’t forget, the Crazy Legs race next April is on the calendar.

The date is April 28^th, 2012.

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It’s the holiday season. So, over the next few weeks, I need information from you. Good, solid, information. As we approach Thanksgiving, please let me know what you’re thankful for so that I can compile a list for the newsletter. Soon after that, comes Christmas. So, if you were to write a letter to Santa, what would you ask for? What do you want under your tree? And finally, as father time passes into the new year, what are your wishes for the next new year?

And before you ignore my need for this information, I know enough about a few of you to make my writing skills go wild, ok embellish. So, make it safe and easy and let me know your stuff.

And as always, the innocent will be safe. I won’t mention any names in the email.

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Remember, the BG is on Facebook. The link to the group now is: http://www.facebook.com/pages/3R-Buddy-Group/113136022536.

The dates and activities for the next month or so should be out there. So, look for some information there. And go ahead and write on the wall. Let others know about your running adventures.

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If you need information about a run or location, feel free to give me a call at 815-222-1280.

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Thursday, 11.17.11, Meet at Gerry’s Restaurant on East State Street. We’ll head towards Midway Village and run a couple of loops before heading back. Recovery is at Gerry’s. Meeting time is 6:00 pm.

Saturday, 11.19.11, Meet at south end parking lot of Machesney Park Mall south of Penny’s. We’ll run the path towards Sports Score. Meeting time is 7:00 am.

Thursday, 11.24.11, Have a great Thanksgiving feast. If you need a running fix, there’s the Turkey Trot at Aldeen Park on North Alpine. Remember, your training starts the moment you put the fork down.

Saturday, 11.26.11, Meet at corner of State and Madison Streets. We’ll run north along the river on the bike path. Meeting time is 7:00 am.

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"This 26.2 is for all the girls picked last in gym class" -seen on a marathon shirt

“There is a powerful driving force inside every human being that once unleashed, can make any vision, dream or desire a reality” -Tony Robbins

“The greatest danger for most of us is not that we aim too high & miss it, but we aim too low & reach it.” -Michelangelo

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Waddle On!

Dave

Friday, November 11, 2011

3R Buddy Group - November 7, 2011

November 1, 2011

Hi Folks,

Note to self...It’s not how well you race, but at how well you pick your races. A bunch of BG’ers visited the Northwest Passage 5K yesterday. It’s a great race and for a great cause with great people and a great breakfast. (Do you get the idea that everything about the race is great.) I placed 3^rd in my age group. And I know that Marilyn placed in her age group and Connie placed in her age group.

But, read below about the Tyranena Half-Marathon. Those folks rocked.

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RAVE RUN…

Tyranena was one of the most exciting events of my life. The only other days that can top Tyranena are my wedding day and the day I got engaged!

Just a little back story.... All of 2010, I had the aspirations of running a 5K but I doubted even being able to run a whole 3.1 miles. I was running with my dog through my neighborhood but I wanted to try something different - running with a group. In April of this year, I contacted a former co-worker, Cathie Holmgaard, to see if she had any recommendations of people to run with. She enthusiatically recommended Buddy Group. I ran with Buddy Group for the first time on April 28 and was somehow was convinced during recovery that first night I should train for the Tyranena Half Marathon this year.

Tyranena was great. Within the first two minutes of the race, I felt out of place and thought "what in the heck am i doing here!?" but like every warm-up, it got easier. Around mile 6, I was feeling estatic thinking "holy cow, I'm really doing this!" as I was maintaining my usual pace, 11:00 m/m, and passing up crowds of walkers. Around mile 11, my legs went on strike. I couldn't run; I could barely walk! It wasn't a mental block; my calves just refused to be productive. I did what I could to propel myself forward. The spectators (specifically a four little girls with a sign that read "Don't give up") got me though as I did small bursts of running and walking to the end, finishing my first half marathon in 2 hours, 38 minutes (avg pace 12:04 m/m). Crossing the finish line and having Anne, Jerry, Dave D, and Bruce B cheering me on was just glorious. I didn't know if I should cry, puke, or collapse! Soon my nausea subsided and we all enjoyed a great lasagna meal wearing our finishers medals!

So now I'm hooked and ready for my next half! I can't wait to see what else I'm capable of! However, I know I can't do it alone; I will continue to run with Buddy Group! Thanks to Dave K, Audrey S, Jerry M, Anne T, Dave D, Bruce B, and Shelly S for your expertise about running all year long!

-Stephanie Lammi, 26, Buddy Grouper since April 2011

----And from Dave

It was a great day for the Tyranena Beer Run Saturday. Sunny with race time temperature near 50. The only problem was the wind. It was blowing hard and only seemed to be behind us for a couple miles near the end. I had hoped to finish under two hours but ended up about a minute slower than last year.

Jerry and Bruce also saw their times drop off a minute or two but each finished second in his age group. Ann improved her time about a minute for a new PR and Stephanie successfully completed her first half marathon. Overall, a good day for the Buddy Group. We earned that post race lasagna and beer.

Dave

Send me your favorite Youtube video’s, stories, and photos of moments, experiences, places, or people that you feel we can enjoy reading about in the BG email.

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Tyranena Half-Marathon Training:

Just as a follow up to Saturday’s race…Congratulations to everyone who finished. You had some decent weather for the race. And from what I heard, Jerry and Bruce the Elder placed in his age group. Speedo is now hooked on running long distances. OK. This is redundant. You read it above. I had to fill in space?!

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And now for some messages from the Hippy Dippy Weatherman…and yes, I know these are repeats, but I really want to stress the points.

Watch the leaves. They can be slippery when wet. (That’s also a name of an album.)

And with the time change yesterday (you did remember about the time change, didn’t you?) be careful as you run at night. Make sure you wear reflective clothing. Run along popular routes for safety.

And finally, we run in all kinds of weather. With winter fast approaching, use your best judgement when coming out for a run. It will be cold, snowy, and icy for some of our runs. So if you don’t feel comfortable on those days, it’s probably best to stay home or come out for recovery.

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Rockford Marathon next May…

No one has come forward and accepted the challenge of the full marathon for next May. But there are a few folks who want to train for the half-marathon. So, our training next spring will be geared towards the half-marathon. And, since we allow anyone to run with us, I’ll put the word out to see if others from outside our group will want to join the fun.

Training starts towards the end of February.

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Don’t forget, the Crazy Legs race next April is on the calendar.

The date is April 28^th, 2012.

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Thanks for your patience the last couple of months because I was in class on Thursday nights. The class is completed and like Arnold…I’ll be back (starting this Thursday).

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Remember, the BG is on Facebook. The link to the group now is: http://www.facebook.com/pages/3R-Buddy-Group/113136022536.

The dates and activities for the next month or so should be out there. So, look for some information there. And go ahead and write on the wall. Let others know about your running adventures.

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If you need information about a run or location, feel free to give me a call at 815-222-1280.

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Thursday, 11.10.11, Meet at the Hope and Anchor Restaurant on North Second Street, across from Woodward Governor. We’ll run south and catch up with the bike path. The total distance should be about 6 miles. Recovery is at Hope and Anchor. Meeting time is 6:00 pm.

Saturday, 11.12.11, Meet at Blackhawk Springs Forest Preserve on South Mulford Road. We’ll run the path towards Edweena and pay our respects for the final time this year. Meeting time is 7:00 am.

Saturday, 11.19.11, Meet at south end parking lot of Machesney Park Mall south of Pennys. We’ll run the path towards Sports Score. Meeting time is 7:00 am.

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"There is a powerful driving force inside every human being that once unleashed, can make any vision, dream or desire a reality” -Tony Robbins

"Relish the bad training runs. Without them it's difficult to recognize, much less appreciate, the good ones." -Pat Teske

“There's more to a race than being faster than last time.” -via Twitter

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Waddle On!

Dave

Wednesday, November 2, 2011

3R Buddy Group - October 31, 2011

October 31, 2011

Hi Folks,

Note to self...A couple of weeks ago, my department at work discussed what costumes we’d wear for Halloween. I wanted to go as a runner, a long distance runner. And I wanted to be authentic in my costume ie come to work after a 6 mile run without changing clothes. I thought, how more authentic could my costume get? Needless to say, I was voted down. So, I went as the next best thing, a doctor.

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RAVE RUN…

Send me your favorite Youtube video’s, stories, and photos of moments, experiences, places, or people that you feel we can enjoy reading about in the BG email.

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Tyranena Half-Marathon Training:

The race is Saturday. Excited? This week is taper week. Of course you’ll feel stressed and anxious all at the same time. Your body will be craving miles. But, settle down. Relax this week with a couple of short jogs just to stay loose.

As I mentioned last week, registration is closed. But, if you want to run as a bandit, Missy Sue will be holding bandit class this Wednesday. The cost is only $20 dollars and she’ll provide you with everything you need to know to run as a bandit and get away with all of the post run activities. Now, if you’re hesitant about taking this class from Missy Sue, let me assure you she’s the best. You’ll be taught by the number one bandit runner in this area. And if you take her class on Wednesday and mention my name, she’ll cheat you out of another $20 to pay for meals and drinks. You see, it’s a win-win situation for her. Drop me a note if you want more information and I’ll connect you with Missy Sue before Saturday’s big day. (For those whom I’ve never met (why not? Come out and run for god sakes), I’m not an admirer of bandits. They use race resources that are there for participants who paid good money to enter the race. And, since many races are held for a benefit of an organization, the organization loses the revenue as well. The above paragraph was added as a joke. And with last Saturday’s run, a lot of memories were refreshed.)

If you’re not entered but want join in the post race activities, you can purchase additional meal and drink tickets. Bring money, they don’t take American Express.

Carpooling…The races start at 11:30. Let’s meet at 9:00 am at the Hilander parking lot on North Mulford. We’ll car pool from there.

And as always, bring come can goods to the run. The race is a fundraiser for the food pantries of Lake Mills and surrounding areas.

Here are a couple of website links that you may want to visit. For more information about the races: http://www.tyranena.com/beerrun/website.htm.

Racecourse information can be found at: http://www.mapmyrun.com/routes/view/23903710.

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And now for some messages from the Hippy Dippy Weatherman…and yes, I know these are repeats, but I really want to stress the points.

The leaves started falling so be careful out running. The damn things started coming down in waves. My front yard has 4 to 6 inches of leaves already. And the leaves hide sharp objects which can make a great run turn bad…very, very bad. So, be careful on your runs.

Remember to wear reflective clothing so drivers can see you. I think drivers around here have radar which picks up runners and bicyclist. They’re aiming for you. So, wear reflective clothing, strobe lights, and a head light to make yourself very noticeable to drivers, including the blind ones.

The Hippy Dippy weatherman is predicting cold and snowy weather coming in the next few months. So start reviewing winter running wardrobe.

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Rockford Marathon next May…

Training starts towards the end of February.

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Don’t forget, the Crazy Legs race next April is on the calendar.

The date is April 28^th, 2012.

Is this where we start filling in next year’s calendar? Ideas?

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It’s the holiday season or almost…tomorrow, right? So, over the next few weeks, I need information from you. Good, solid, information. As we approach Thanksgiving, please let me know what you’re thankful for so that I can compile a list for the newsletter. Soon after that, comes Christmas. So, if you were to write a letter to Santa, what would you ask for? What do you want under your tree? And finally, as father time passes into the new year, what are your wishes for the next new year?

And before you ignore my need for this information, I know enough about a few of you to make my writing skills go wild, ok embellish. So, make it safe and easy and let me know your stuff.

And as always, the innocent will be safe. I won’t mention any names in the email.

------------------------------------------------------------------------------

Remember, the BG is on Facebook. The link to the group now is: http://www.facebook.com/pages/3R-Buddy-Group/113136022536.

The dates and activities for the next month or so should be out there. So, look for some information there. And go ahead and write on the wall. Let others know about your running adventures.

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If you need information about a run or location, feel free to give me a call at 815-222-1280.

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Thursday, 11.03.11, Meet at Martin Park in Loves Park. We’ll head north along the bike path going into Sports Core. The total distance should be about 4-5 miles (we’re still in taper mode for the big race). Recovery is at Nunzio’s on North Second Street. Meeting time is 6:00 pm.

Saturday, 11.05.11, No formal run. Most of us will be heading to Lake Mills for the Tyranena Half-Marathon.

Thursday, 11.10.11, Meet at the Hope and Anchor Restaurant on North Second Street, across from Woodward Govenor. We’ll run south and catch up with the bike path. The total distance should be about 6 miles. Recovery is at Hope and Anchor. Meeting time is 6:00 pm.

Saturday, 11.12.11, Meet at Blackhawk Springs Forest Preserve on South Mulford Road. We’ll run the path towards Edweena and pay our respects for the final time this year. Mee ting time is 7:00 am.

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"A comfort zone is a beautiful place, but nothing ever grows there." -via Twitter

"Happiness is pushing your limits and watching them back down" -New Balance

“I could not be content to take my place by the fireside and simply look on. Life was meant to be lived” -Eleanor Roosevelt

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Waddle On!

Dave