3R Buddy Group: 2012

Wednesday, April 4, 2012

3R Buddy Group - April 2, 2012

April 2, 2012

Hi Folks,

Note to self…Last week, my inspirational quote section of the email was a paraphrase statement from Magic Johnson. I’d like to add my slight spin to that. You win some, you lose some…but you never quit.

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RAVE RUN…

Someone sent me this link to a Youtube video. I think we can all relate to the video.

http://www.youtube.com/watch?v=NsMw10KVVCk&feature=youtu.be

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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Next week, we’ll start running intervals on Tuesdays, 6:15…Midway Village. We’ll have a short warm up run to Garrett Lane (the street behind Home Depot) where we’ll run the bulk of our intervals. As summer approaches, I’ll see if we can visit a local running track with some of the other groups and run out intervals on a real track.

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And now for some messages from the Hippy Dippy Weatherman.

Along with the warm weather, da Mudda bring out the bugs especially mosquitoes. So, consider using some insect repellant when you go out for your runs. Besides being annoyed with the scratching of insect bites, you’ll want to keep the West Nile virus at bay.

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Rockford Half-Marathon next May…

The date is May 20^th, 2012.

This is the sixth week of training.

Yes, the distances are the same as last week.

Thursday’s distance: 4 miles.

Saturday’s Distance: 6 miles.

I’ve explained the need for experiment with stuff. Stuff like shoes, clothing, and race nourishment ie gels and liquids. But, are you trying different meals the day before a long run? There’s the old adage that you need to carbo-load the week before the race. While this may be true, you’ll want to try different things now, long before race day. Some foods work well with you before a run and some do not and now is the time to try them. You don’t want to head into a long race with gastrointestinal tract issues. I remember I ate a half a bag of Mrs. Fisher’s potato chips the night before a half marathon. I ran well, but the salt made my feet and hands swell. And I know of another runner who had a large amount of wine the night before a 10K. During the race, I found her lying on a bench along the race course.

So, it’s time to start reviewing your nutrition plan leading up to the big day.

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Crazy Legs…

Crazy Legs Classic 8K race in Madison on April 28^th, 2012, yes, less than a month away.

Have you registered? When you register, select the Kohl’s Center for your packet pickup location.

We’ll carpool to the race and enjoy recovery after the race. I’ll be including some notes about the meeting place etc, in the next couple of weeks.

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For those heading to Harlem this Saturday to run the Arny Johnson 10 Miler, good luck. The weather should be good with temps in the upper 40’s. And as you approach the bridge near the dam on your way back, look for me. I’ll be at mile 7, barking out the times. Because most of us will be running or volunteering for the Arny, there won’t be a group run this Saturday.

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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, 04.05.12, Meet at Pino’s on North Main Street. It’s time to tour the cemetery. We’ll run through the neighborhood on our way to the bike path along the river. We’ll then head north and loop back to Pino’s. The distance should be between 4 and 6 miles. Recovery is at Pino’s. Meeting time is 6:00 pm.

Saturday, 04.07.12, There will be no organized run. Most of us will be heading to Harlem High School for the Arny Johnson 10 Miler.

Thursday, 04.12.12, Meet at Gerry’s Restaurant on East State Street. We’ll run towards Midway Village for a couple of laps. The distance should be between 4 and 6 miles. Recovery is at Gerry’s. Meeting time is 6:00 pm.

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"The best rides are the ones where you bite off much more than you can chew, and live through it." ~Doug Bradbury

"In our ever-more-mechanized, programmed society, marathoners want to assert their independence and affirm their individuality...call it humanism, call it health, call it folly. Some are Lancelots, most are Don Quixotes. All are noble. Whatever it is, our ailing world could use a lot more of it." ~Erich Segal, in the Boston Marathon by Joe Falls

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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 - March 26, 2012

March 26, 2012

Hi Folks,

Note to self…Yeah, we woke up Esther and Edweena on Saturday. And they were bad, very bad hills. They kicked my rear.

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RAVE RUN…

Someone sent me this link to a Youtube video. While it may not be running related, but if they can do that, just think what you can do.

http://www.youtube.com/watch_popup?v=cqxTUxzOceE&feature=youtube_gdata_plaJ

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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Starting the week of April 9^th, we’ll be running intervals on Tuesdays, 6:15…Midway Village. We’ll have a short warm up run to Garret Lane (the street behind Home Depot) where will run the bulk of our intervals. As summer approaches, I’ll see if we can visit a local running track with some of the other groups.

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And now for some messages from the Hippy Dippy Weatherman.

Remember to ease into warm weather training. It will take a few weeks to get acclimated to the warm weather.

And start carrying liquids with you on your runs. You should be doing this during cold weather as well.

And finally, keep in mind that even though it’s been in the 80’s, something we’d find in June, da Mudda can still throw snow and cold weather our way. So, I’ll try to plan our runs according.

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Rockford Half-Marathon next May…

The date is May 20^th, 2012.

This is the ffifth week of training.

Yes, the distances are the same as last week.

Thursday’s distance: 4 miles.

Saturday’s Distance: 6 miles.

How are your shoes? Do you have many miles on them? Maybe you should look at your shoes and plan on which shoes you’ll wear for the race. Now, it may sound premature to start looking at your shoes. But, if your current shoes are nearing the end of their life, you’ll want to have new shoes broken in by the time of the race. And if you’re like me, my shoes aren’t shelved at the stores, so they have to be ordered, which can add another week or two. A common question among newbie runners is, how long do shoes last? And a good rule of thumb that I follow is, shoes last around 400-500 miles. Some folks can go more, some less. So, I usually get a new pair of shoes with around 300 miles on the old pair and for the next month or so, transition between the two pairs. The old pair of shoes are ready to go at 450’ish and the new pair have about 100 miles on them. This works for me. It may not work for everyone. And my old shoes?…there are plenty of donation sites that take your old shoes and forward them onto others.

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Crazy Legs…

Crazy Legs Classic 8K race in Madison on April 28^th, 2012.

Registration is now open. When you register, select the Kohl’s Center for your packet pickup location.

Walkers are welcomed to the race and the BG will be represented by several walkers. So, there’s no excuse for not showing up.

I believe we have a recovery place scoped out. As of now, it’s a beer and pizza place. Yes, our standard recovery fare. We’ll carpool to the race and enjoy recovery after the race.

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This Saturday, March 31, 2012, we’ll venture to Harlem High School to practice on the Arny course. The Rockford Road Runners and the Habitat for Humanity group have offered folks to run the course (or part of it) with them this Saturday. I know a few folks from the group are running Arny, so, we’ll venture to Harlem High School for our run. We usually park in the administration parking lot (first right after going into the high school), but look for the crowd massing somewhere around there.

And if you’re not running Arny, don’t worry. It will be an out-n-back for us. We’ll turn around at our half way point and trust me, it won’t include hills.

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And this from Ms Scubie…

I attended a free sports injury presentation “Injury Prevention for the Weekend Warrior” given by Dr. Ryan Enke and sponsored by St. Anthony Wellness Center.
Dr. Enke’s specialty is physical medicine and rehabilitation. He focuses on “providing specialized non-operative treatment and rehabilitation of musculoskeletal injuries and pain with the goals of restoring function and improving quality of life”. I am a former patient of Dr. Enke and I can vouch for his expertise.

Dr. Enke discussed weekend warrior injuries and why they happen. Basically it’s trying to do too much in too short of a time period. His advice is to incorporate 150 minutes of exercise spread out over a week’s time span. It doesn’t all have to be done at once; 10 minutes at a time is sufficient. He stressed the need to incorporate exercise during the week to help make us ready for our weekend activities.

Dr. Enke stated that the majority of injuries incurred by weekend athletes are caused by overuse and pushing beyond our limits too fast. He suggested increasing mileage only by 10% at a time. When that becomes comfortable, up it again by another 10%.

Dr. Enke discussed the different injuries and what happens to the body. I’m sure we are all aware of them: Achilles tendinitis, plantar fasciitis, stress fractures, bruised heels, illiotibial band tightness, runner’s knee (anterior knee pain),

sprained ankles, strained muscles and on and on. Just a thought, we can hurt ourselves in so many ways!

He prefers the RICE (rest, ice, compression, elevation) process for treating injuries (even Armando rested for awhile!).

I like to throw a P in there (PRICE). Protect, rest ice, compression, elevation. The “protect” means not accidently stressing the injury too soon.

Dr. Enke will be conducting a running evaluation clinic in Rockford the week of April 16^th. He will let me know the date when he knows for sure. I am definitely going to take advantage of that! There is a fee but well worth it if he finds my running mechanics are out of whack and shows me how to correct them. I think we all have a little wackiness in our mechanics!

He closed the presentation with the advice of “all good things in moderation”!

By the way, I won the door prize of $50 gift certificate at Dick’s Sporting Goods, a one month health fitness gym and group fitness classes at St. Anthony Center for Health Fitness, and a cool super tech water bottle!

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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, 03.29.12, Meet at Maciano’s on Harrison Avenue. We’ll follow the bike path over to Charles Street and head west to Alpine on the bike path. The distance should be between 4 and 6 miles. Recovery is at Maciano’s. Meeting time is 6:00 pm.

Saturday, 03.31.12, Meet at Harlem High School, administration parking lot. See above. We’ll run the Arny course (or parts of it). Meeting time is 7:00 am.

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There’s winning and there’s losing. That’s a part of life. What isn’t a part of life is quitting. ~Paraphrased from a Magic Johnson interview.

“He who is not courageous enough to take risks will accomplish nothing in life.” ~Muhammad Ali

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Waddle On!

Dave

3R Buddy Group - March 19, 2012

March 19, 2012

Hi Folks,

Note to self…Don’t forget that tomorrow we as Americans can practice one of our rights, our right to vote. If you live with a mile or two of the polling place, what a better way to get in a run by running to the polling place. I’m planning on it right after work. If more than anything, you’ll irritate your neighbors who are there to vote as well. BTW…the line moves quicker when you’re there during a run. I wonder why?

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RAVE RUN…

I was webbing and came across this Youtube video about running. So, why do you run?

http://www.youtube.com/watch?v=8eXqAWjJ_dE

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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Anyone up for running intervals on Tuesday? 6:15…Midway Village. Let me know.

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And now for some messages from the Hippy Dippy Weatherman.

Now that da Mudda has dropped warm weather on us, use a little caution for the first few weeks. It will take a few weeks for your body to become acclimated to the warm weather.

Even though you should have been drinking liquids all along, with warm weather, you’re need for liquids will increase. So, start carrying liquids with you on your runs.

And finally, keep in mind that even though it’s been in the 80’s, something we’d find in June, da Mudda can still throw snow and cold weather our way. So, I’ll try to plan our runs according.

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Rockford Half-Marathon next May…

The date is May 20^th, 2012.

This is the fourth week of training.

Yes, the distances are the same as last week.

Thursday’s distance: 3.5 miles.

Saturday’s Distance: 5 miles.

Have you been experimenting with stuff? Anything work for you that you’ll want to share with the group? Anything didn’t work that you care to share with the group? The great thing about running and training with a group is that we share ideas about our running. One thing you should try is some type of energy gel or bar while you’re on a long run. You’ll probably need a boost of energy sometime during the race. When depends on you. I know some folks don’t like the caffeinated gels because it makes them go to the bathroom. And there are others who want the caffeine. So, experiment.

Also, though we have enough time before the race, keep an eye on the weather. The way the weather has been going this year, we’re likely to see upwards of 100 the day of the race.

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Crazy Legs…

Crazy Legs Classic 8K race in Madison on April 28^th, 2012.

Registration is now open. When you register, select the Kohl’s Center for your packet pickup location.

Walkers are welcomed to the race and the BG will be represented by several walkers. So, there’s no excuse for not showing up.

I believe we have a recovery place scoped out. As of this time, it’s a beer and pizza place. Yes, our standard recovery fare. We’ll carpool to the race and enjoy recovery after the race.

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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, 03.22.12, (World Water Day) Meet at Martin Park in Loves Park. We’ll head north on the bike towards Sports Score Park. The distance should be between 4 and 6 miles. Recovery is at Nunzio’s on North Second Street. Meeting time is 6:00 pm.

Saturday, 03.24.12, Meet at Blackhawk Springs on South Mulford Road. It’s time to awaken Edweena from her long winter’s slumber. She’s probably been up since Valentine’s Day. Meeting time is 7:00 am.

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“Peter Thigpen, formerly Vice-President at Levi Strauss & Company,

always kept a victory log. In it, he listed his accomplishments like…Opened up China as a market, Got my teenage son to clean up his room, Got the Board of Directors to approve the new expansion plan. Whenever he faced something really daunting, like negotiating a major bank loan, he would review his Victory Log. You can do the same. In fact, when you focus on tasks completed successfully, it gives you the expectancy of success, which can change your entire posture or approach going forward.” ~Jack Canfield

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Waddle On!

Dave

3R Buddy Group - March 12, 2012

March 12, 2012

Hi Folks,

Note to self…Some cats have nine lives. Some have one. I think the cats with nine lives are the lucky ones. We should all live like cats with only one life. Risk, live, enjoy.

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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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Anyone up for running intervals on Tuesday evenings? 6:15…Midway Village. Let me know.

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And now for some messages from the Hippy Dippy Weatherman.

With temperatures approaching 70 this week, it seems like spring is here. But, da Mudda can still throw snow and ice our way. So we’ll need to keep that in check.

Also, if you’re an allergy sufferer (like me), I bet this spring and summer are going to be worser (Larry’s word, not mine) for us. It seems the winter wasn’t cold enough to take care of things and the plants will be sprouting sooner than normal. My maple tree is starting to leaf. And finally, mosquitoes will be thicker than normal. It seems the bugs didn’t hibernate long enough during the winter. Just last week, I saw some moths that were as big as Robins. So, start buying your bug repellant. I’m not a scientist on the subjects of allergies and bugs, so these are just my thought.

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Rockford Half-Marathon next May…

The date is May 20^th, 2012.

This is the third week of training.

The long run has increased by a mile.

Thursday’s distance: 3.5 miles.

Saturday’s Distance: 5 miles.

It’s during this time of training that you should experiment with stuff. What stuff, you’re asking? All kinds of stuff (or at least stuff related to your running). Try different gear to determine what works for you. Try different meals the night before a big run to see if you’re comfortable with the food and it gives you enough sustained energy for a long race. Try using different types of gels and other foodstuffs during your run to see if your body likes the nutrition while on a run. You see, stuff. Try stuff. The goal of trying it now is to alleviate uncomfortable situations into your last weeks of training.

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Crazy Legs…

Crazy Legs Classic 8K race in Madison on April 28^th, 2012.

Registration is now open. When you register, select the Kohl’s Center for your packet pickup location.

Walkers are welcomed to the race and the BG will be represented by several walkers. So, there’s no excuse for not showing up.

As the day gets closer, I’ll finalize the logistics for the race. We’ll carpool to the race and enjoy recovery after the race.

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Armando update…he’s out of the hospital and on his way to a full recovery. I expect to see him within the BG ranks in a few weeks. His prayers, our prayers were answered.

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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, 03.15.12, Meet at Bauman Park in Cherry Valley. The distance should be about 5 miles. Recovery is at Salamonie’s in Cherry Valley. Meeting time is 6:00 pm.

Saturday, 03.17.12, (Saint Patrick’s Day, sorry no green beer during the run) Meet at Machesney Park Mall, south parking lot, near Penny’s. We’ll venture south along the bike path towards Sports Score Park. The distance should be about 5-6 miles. Meeting time is 6:00 pm.

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“Live your life, take chances, be crazy. Don't wait-now is oldest you've ever been & youngest you'll be ever again.” ~via Twitter

“I hated every minute of training, but I said 'don’t quit, suffer now and live the rest of your life as a champion.” ~Muhammad Ali

“Hold fast to dreams, for if dreams die, life is a broken winged bird that cannot fly” ~Langston Hughes

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Waddle On!

Dave

3R Buddy Group - March 5, 2012

March 5, 2012

Hi Folks,

Note to self…Sometimes clams are even clams.

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RAVE RUN…

This one is for Bruce the Elder. We miss you man.

BTW…This looks like people who recover too much and don’t run enough.

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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Anyone up for running intervals on Tuesday? 6:15…Midway Village. Let me know.

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And now for some messages from the Hippy Dippy Weatherman.

This weekend we set the clock forward. You know…spring forward, fall backwards. Except, it’s March, spring, not fall. With this change, we’ll be able to venture to other running paths around the area. You still need to be aware of the weather conditions for the days of our runs. I’m not sure whether they plow all the paths where we’ll be running. And yes, da Mudda can still dump snow on us.

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Rockford Half-Marathon next May…

The date is May 20^th, 2012.

This is the second week of training.

Yes, the distances are the same as last week.

Thursday’s distance: 3 miles.

Saturday’s Distance: 4 miles.

As of now, there will be a few walkers among the group who will be venturing to the half. So, everyone should come out.

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Crazy Legs…

Crazy Legs Classic 8K race in Madison on April 28^th, 2012.

Registration is now open. When you register, select the Kohl’s Center for your packet pickup location.

Walkers are welcomed to the race and the BG will be represented by several walkers. So, there’s no excuse for not showing up.

As the day gets closer, I’ll finalize the logistics for the race. We’ll carpool to the race and enjoy recovery after the race.

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As you know, Armando, a member of the Buddy Group is in the hospital. Please say a prayer for him and his family. This Saturday, the Coyote Army will be hosting a special run for Armando. Carol has asked me to extend an invitation to the BG’ers and join them for a run. The goal is to keep up the miles for Armando. The run is scheduled for 8:00 am at Rock Cut at the Olson Beach parking lot.

Also, the Quinones family has been keeping a vigil at the hospital. They are in need of food and water while at the hospital. So, they are asking for some items ie baked items, lunch items, dinner items, and of course money to buy dinners at the Commons (SwedishAmerican Cafeteria). If you wish to donate something, please contact Sheri Nichols at cassil32@yahoo.com. All support is welcomed. Together, we’ll get Armando to Boston (2013).

I think that’s two thumbs up for a run this Saturday.

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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, 03.08.12, Meet at Maciano’s on Perryville Road. Depending on the group, we’ll either run south towards Rock Valley College or north on the Perryville bike path. Recovery is at Maciano’s. Meeting time is 6:00 pm.

Saturday, 03.10.12, We’re going to run at Rock Cut State Park. The park opens at 8:00am. But, we’ll meet at the small parking lot on Hart Road just east of Perryville Road. Hart Road leads to the equestrian area of the park. So, head east on Hart Road from Perryville Road and the parking lot is about 2 blocks on the south side of Hart Road. Meeting time is 7:00 am

Thursday, 03.15.12, Meet at Bauman Park in Cherry Valley. We’ll run the streets of Cherry Valley and a couple of laps around the lake in Bauman Park. Recovery is at Salamonie’s in Cherry Valley. Meeting time is 6:00 pm.

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“In the first half of the race, don't be an idiot. In the second half, don't be a wimp." ~via Twitter

“The only place where your dream becomes impossible is in your own thinking.” ~ Bob Schuller

"You can either advance boldly in the direction of your dreams, or retreat fearfully into the safety of the habitual" ~Cortes

"It's very hard in the beginning to understand that the whole idea is not to beat the other runners" ~George Sheehan

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Waddle On!

Dave

Friday, March 2, 2012

3R Buddy Group - February 27, 2012

February 27, 2012

Hi Folks,

Note to self…Wednesday is leap day. I wonder if I get paid more for it because I have to work an extra day this year than last year? Probably not.

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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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A few weeks ago, I received an email from Tonya, race director of the Arny Johnson races. She’s asking for volunteers. I’ve been volunteering for the Arny for about 5 years now and if you run the 10 mile race, you’ll see my ugly mug at mile 7, just before the dam.

But, the Arny Johnson races, like all other races in the area can’t be run without the many volunteers that are needed for the race in order to help keep the race costs down and lend great support to the participants. So as you plan your racing calendar for the year, consider volunteering for a race or two. Give back to a sport that you love and participate in. If you want to volunteer for the Arny Johnson race, drop Tonya an email at: tonyathayer@rockfordhabitat.org. And if you volunteer for the Arny, you get a great shirt and yes, they’re going back to the old style shirt.

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And now for some messages from the Hippy Dippy Weatherman.

We still have a few more weeks of winter. So the da Mudda will continue to toy with us by sending snow, ice, and cold temps. So, grin and bear with it. Before too long, we’ll be complaining that it’s hot and want to stay in doors.

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Rockford Half-Marathon next May…

The date is May 20^th, 2012.

This is the first week of training. Going forward, I’ll note the training distances for our Thursday and Saturday runs. But, don’t stop there. According to the Higdon program, you should be running 4 days a week with two cross training days. I’ll also include some hints and ideas to get you through the training and onto finishing the half-marathon. As I plan our Saturday runs, I’m also planning alternating hilly route with level (or near) routes. So, I’ll try my best to get in some serious hill training.

As always, I’m not a coach or trainer. So, use your best judgement when reviewing my training notes. And as they say on TV, don’t start a training regiment without consulting your doctor first.

Thursday’s distance: 3 miles.

Saturday’s Distance: 4 miles.

As of now, there will be a few walkers among the group who will be venturing to the half. So, everyone should come out.

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Crazy Legs…

Crazy Legs Classic 8K race in Madison on April 28^th, 2012.

Registration is now open. When you register, select the Kohl’s Center for your packet pickup location.

Walkers are welcomed to the race and the BG will be represented by several walkers. So, there’s no excuse for not showing up.

As the day gets closer, I’ll finalize the logistics for the race. We’ll carpool to the race and enjoy recovery after the race.

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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, 03.01.12, Meet at Gerry’s Restaurant on East State Street. We’ll head towards Midway Village for a couple of laps. Recovery is at Gerry’s. Meeting time is 6:00 pm.

Saturday, 03.03.12, Meet at Harlem High School on Alpine Road. Meeting in the front parking lot, near the administration building. Yes, the signage notes do not enter, but go ahead, no one will be watching you. We’ll follow the beginning (and ending) of the Arny Johnson race. Most of the course is flat. Meeting time is 7:00 am.

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“This 26.2 is for all the girls picked last in gym class." ~Marathon Shirt (hey girls, it’s for the guys picked last as well.)

“It’s a hill, get over it.” Seen on the back of a running shirt

“Even on bad run days be proud that you got there.” ~via Twitter

“Passion is pushing myself when there is no one else around, just me & the road.” ~Ryan Shay

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Waddle On!

Dave