DOG DAYS 5K · DOG DAYS 5K July 12, 2008. Page 2 The Lake Runner • September 2008 CIRCUIT RULES...

September 2008 • Volume 23 • Issue 8

Race Profile ..................... 10TNAM .............................. 13ABC # 37 ......................... 15Workout Ideas ................. 16

Runner Commandments ..18Master Course Record .... 18First Experiences ............ 19

FeaturesCircuit Races .................... 2Member Profile ................. 3Race Clipboard ................. 4Sherry’s Observations ....... 5President’s Message .......... 6Secretary’s Corner ............ 7

New Members .................... 8Birthdays ........................... 8Volunteer Roundup ............ 9Race Results .................... 20Race Applications ........... 22Club Information ............. 27

Fixtures

www.lakerunclub.org

The monthly newsletter of the Lake Run Club - Bloomington/Normal, Illinois

DOG DAYS 5K July 12, 2008

http://www.lakerunclub.org

The Lake Runner • September 2008

CIRCUIT RULES

Date Race Distance Location Points Mar 1 Miller Park Zoo 5K Bloomington 35 Mar 16 St Patrick’s Day 5K Bloomington 35 Mar 22 Mountain Goat (f) 10K, 15K Danville 38,41 Mar 29 CIDA Eat ‘Em Up 5K Peoria 35 Apr 5 Lincoln Memorial (f) 1/2 Marathon Springfield 43Apr 6 CCHS 5K Bloomington 35 Apr 19 Eureka Race with your Heart 4M Eureka 36 May 3 Lake Run 4.37M, 12K Lake Bloomington 36,40 Jun 7 Tremont 5K Tremont 35 Jun 14 Steamboat Classic (f) 4M, 15K Peoria 36,41 Jun 21 Lexington 5K Lexington 35 Jul 4 Park 2 Park 5M Bloomington 37 Jul 12 Dog Days 5K Lake Bloomington 35 Aug 9 Dawson Lake 5K Dawson Lake 35 Aug 17 Danvers Days 5K Danvers 35 Sep 21 Shoreline Classic (f) 5K, 15K Decatur 35,41 Oct 4 Run the Woods 5K Timber Pt, Lake Blm 35Oct 26 Allerton Park (f) 5.5M Monticello 37 Nov 2 Canal Connection (f) 10K Utica 38 Nov 9 Jingle Bell 5K Bloomington 35 Dec 6 Deer Run Run 8K Lake Evergreen 37

(f) indicates featured races organized by other running clubs in Central Illinois. Having them on our circuit gives our members a chance to see how other clubs in the area organize their flagship races.

2008 Lake Run Club Circuit RacesAll races are subject to change.

• Points are awarded on an age group ba-sis. A first place finish in the age group will award that runner the maximum number of points for that race. (i.e. 1st place in age at a 5K will earn 35 points, 2nd = 34, etc.) Points possible for each race are listed in the far right column in the table on the left. For races with two distances, the higher of the points is for the longer distance.

• Members who participate in 7 circuit races AND earn 50 volunteer points will win an award. The top 10 race scores will count for the final circuit point total.

• Age group is determined by the age of the participant at the FIRST RACE on the CIRCUIT (Miller Park Zoo 5K).

• Age groups for the circuit are as follows (for both male and female):

14 & under, 15-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, and 70 & over.

A Volunteer Reminder...The following volunteer points are awarded for LRC sponsored circuit races only (St Pat’s, Lake Run, Park 2 Park, Dog Days, and Dawson):

Race Registration Coordinator 50Registration crew 20Packet Pickup / Stuffing 20Split Timer 10Water Stop 10

Points for finish line, software, and course measurement are awarded for any race where our club is providing those services:

Finish Line Coordinator 100Finish Line crew 20Software Coordinator 100Software crew 20Course Measurement 30

Photographers are awarded 15 volunteer points for each event. This includes any circuit race and all club sponsored events such as the annual banquet, CTW, RTW, and Kids Run. Event photographers must be coordinated through Connie Reeser-Hall.

Important Notes!!Did your Bloomington ZIP code change to 61705? If so, please contact our Membership Director, Julie Howell, at [email protected].

The St Jude 5K in Morton is no longer a Lake Run Club circuit race, at their request. If you were counting on this race for your circuit award (run 7 circuit races and earn 50 volunteer points), please re-evaluate the remaining races on our circuit calendar below.

Did you qualify for the coveted High Five! award by running or volunteering at each of the five club-sponsored circuit races (St Pat, Lake Run, Park 2 Park, Dog Days, & Dawson)? Avoid any problems later by checking the website now to confirm your circuit and volunteer points for those races!

mailto:

The Lake Runner • September 2008 Page 3

Profile on Nancy Beatyby Jana Kiefer & Phil “Geno” Warlow

Nancy Beaty has been running for about 20 years. A soccer player from junior high through college, Nancy still manages to

play in recreational leagues today. She used running to stay in shape in the off season, but didn’t really get serious about it until her junior year of college when she and her sister trained for the Drake Relays half marathon. The rest, as they say, is history.

J & G Team: Who inspired you to become a runner?

Nancy: My twin sister, Lynn Stover. When she told me she was going to run her first half marathon, I couldn’t bear the thought of her completing it without me. I guess you could say we motivate each other.

J & G: How did you get connected to the Lake Run Club?

Nancy: I joined in 2003 after having my first son, Kellen. Stacie Rood suggested joining Ride the Wave and running the Lake Run. Phil Warlow, Suzy Dees, and Krystal Gutierrez were my group leaders. I remember Suzy asking our group if any of us were going to run any of the weekend races leading up to the Lake Run. My first thought was, “People actually run more than one race a year?” Now I know. A million thanks to them for teaching me the basics of training and making the Lake Run Club the part of my life it is today.

J & G: Tell us about your first racing experience…

Nancy: I had to consult my mom and sister for this answer. I didn’t believe I could have been stupid enough for my first race to be the 1995 Drake Relays half marathon, but it was. I guess I thought that since I could play a 90-minute soccer game without substitution, I could run a half marathon. I trained on the indoor track at Illinois Wesleyan and around campus on the Constitution Trail. I learned a lot about myself during those months and during the race. Not finishing was not an option. However, it was a painful adventure and I didn’t run for months afterwards. I finished in just over two hours.

J & G: Sounds like a great experience (except for the pain). What makes your favorite race your favorite?

Nancy: That would be the Rendezvous Run for Independence 5-mile race in Winter Park, CO. Yes, it competes with Park 2 Park, but the cool weather and mountain views are hard to beat. The organizers provide great food and the Lion’s Club has a pancake and sausage breakfast at the finish. Unfortunately, it’s about 9,000 feet above sea level! But there’s no humidity, so I think that’s a fair trade off.

And I have to mention the Lake Run. It’s such a well-run race with a lot of locals to chat with. The beer is always a nice touch too.

J & G: We can see where racing in Colorado could compete with racing in Illinois – that’s a tough call! What race really sticks in your mind?

Nancy: Lake Run 2004. I had just had my son Devin three months earlier via c-section. There was no talking me out of running that race.

J & G: We’re stunned at that accomplishment! Where do you do your training runs?

Nancy: I love running the Constitution Trail and neighborhoods around Illinois Wesleyan. Lots of great memories and all the necessities are there as well as good scenery. I also love the two weeks of running while I vacation in Colorado. There’s nothing like it.

J & G: We’re also huge fans of Colorado! We’re thinking of opening a Lake Run Club Annex at 10,000 feet! What race is still “out there” for you?

Nancy: One of these days I’ll complete a marathon. I want to mark that one off my list. Time to train is always an issue. My husband Shawn coaches baseball about 6 months out of the year, so finding time to train even for shorter races can be difficult. I know I have to be realistic before I take on such a challenge.

J & G: Do you have a “You’ll never believe what happened on my run today” story?

Nancy: This fall I was running at 4:30am to get my miles in (did I mention my husband coaches???) While running in the dark around Fox Creek Golf Course, I heard a group of coyotes start howling and a goose squealing. I changed course pretty quick and headed home. I’ve also seen foxes and other cool wildlife on my runs.

J & G: Luckily, runners are usually a little higher up the food chain than geese – we hope! If Chilly Chili isn’t the most unusual race you’ve ever taken part in, what is?

Nancy: Nothing is more unusual than Chilly Chili.

J & G: Glad the LRC is keeping up the high standards of Chilly Chili! Do you know who Rich Beal is and have you ever had a sighting?

(photo courtesy of Nancy Beaty)

Cntinued on page 6


SEPTEMBER

9/1 Cheese Festival Rat Race 5K Arthur, IL 8:00am Visitor’s Center Linda I 217-543-3449 www.arthurcheesefestival.com

9/1 Fall Festival 10K Delavan, IL 8:00am Delavan Lake Park Michael D 309-244-9184 [email protected]

9/6 Four Seasons 5K Bloomington, IL 8:00am Four Seasons II Nicole S 309-663-2022 ext 34 [email protected]

9/6 9.11 Freedom Run 9.11M, 9.11K Barrington, IL 9:11am Metra Train Station www.we-do-care.org

9/6 Shorewood Scoot 5K Shorewood, IL 8:30am “Baseball theme” 815-725-7133 ext 3688 www.provena.org/stjoes/scoot

9/6 Can Do 4:13 Scholarship Fund 5K Peoria, IL 9:00am Tower Park www.cando413.com

9/6 Marigold Festival Save James Field 5K Pekin, IL 8:00am Mike B 309-347-1950 [email protected]

\9/6 Elwood Athletic Booster 5K Elwood, IL 8:15am Stella W 815-423-6213 [email protected]

9/6 Polka Pace Race 5K Havana, IL 8:00am Rita P 309-543-8100 [email protected]

9/7 IVS Half Marathon and Relay Peoria, IL 7:45am Lower Glen Oak Park 309-676-6378 [email protected]

9/7 Fall Faire 5K Monee, IL 9:00am 708-534-8635 www.moneeinmotion.com

9/7 Decatur – Bloomington Century Relay Rich B [email protected]

9/13 Walter Payton 16,726 Yd Run (9.5M) Arlington Hts, IL 8:00am South Middle School 847-342-7450 www.payton34.org

9/13 Pumpkin Festival 10K Morton, IL 7:30am www.pumpkincapital.com

9/13 Suzi Russell Memorial 10K, 5K Dunlap, IL 5:00pm Hickory Grove Park Dan or Bea [email protected]

9/13 Underground RR 5K Princeton, IL 8:00am Tammie E 815-872-0840 [email protected]

9/13 Red Ribbon Classic 5K Galesburg, IL 9am Carl Sandburg College Erin O 309-344-3314 ext 240 [email protected]

9/14 Chicago Half Marathon, 5K Chicago, IL 7:30am Museum of Science & Industry US Road Sports & Entertainment of Chi 800-596-5990 www.chicagohalfmarathon.com

9/14 EffingHalf Marathon Effingham, IL 7:30am Lake Sara Beach 217-347-3739 www.cuttingedgeevents.net

9/14 Heritage Days 5K Atkinson, IL 8:00am Veterans Memorial Park Laurie P 309-936-1211 www.atkinsonil.com

9/20 St Jude 5K Morton, IL 9:00am Morton HS Jacque C 309-679-4584 [email protected]

9/20 Harvest Days 5K Dwight, IL 8:30am Renfrew Park Mike G 815-584-1802 [email protected]

9/20 Pumpkins in the Park 5K Cissna Park, IL 8:00am www.kellartlake.com/notices

9/20 The Need for Speed 5K Lake Shelbyville, IL 9:30am Michelle M 217-756-8204 [email protected]

9/21 Shoreline Classic 15K, 5K Decatur, IL *Circuit Race* 7:30am, 8:00am Nelson Park Bruce B 217-412-6477 or Scott B 217-433-2822 www.shorelineclassic.com

9/21 Run/Walk for Autism 5K Bloomington, IL 9:00am Tipton Park www.autismmclean.org/autismrun-walk

RACE CLIPBOARDMany of the forms for these races can be picked up at Often Running in Normal or at Read’s Sporting Goods in Bloomington.

Please call the number given, contact the person listed or check the race form to verify dates and times.

http://www.arthurcheesefestival.commailto:[email protected]:[email protected]://www.we-do-care.orghttp://www.provena.org/stjoes/scoothttp://www.cando413.commailto:[email protected]:[email protected]:[email protected]:[email protected]://www.moneeinmotion.commailto:[email protected]://www.payton34.orghttp://www.pumpkincapital.commailto:[email protected]:[email protected]:[email protected]://www.chicagohalfmarathon.comhttp://www.cuttingedgeevents.nethttp://www.atkinsonil.commailto:[email protected]:[email protected]://www.kellartlake.com/noticesmailto:[email protected]://www.shorelineclassic.comhttp://www.autismmclean.org/autismrun-walk


WHAT I DID - AND DIDN’T DO - ON MY SUMMER VACATION

by Sherry Detloff

Well, it’s that time of year again – time for some post-vacation reminiscing about the week I spent in paradise (Sanibel Island, Florida) during our annual Wood family vacation. This year, my poor husband had to tolerate only ten of his in-laws! So what

did I do on my summer vacation? Beach, pool, eat, sleep and shell. And what didn’t I do? Stick to my usual every-other-day running schedule…

After spending two days in the car, I went for a well-deserved run the day after we arrived at Sanibel. But I replaced several of my runs with long walks on the beach and a bike ride on a few of Sanibel’s 22 miles of bike paths. I also practiced that waist-whittler called the “Sanibel Stoop” – where one bends at the waist repeatedly to pick up seashells on the beach.

And I added a new sport to my repertoire: Wii bowling! Why, I averaged at least one strike per game and scored over 100 points per game – and boy, was my arm ever sore! (Whaddya mean I’m supposed to knock all of the bowling pins down? C’mon, get real!) Too bad Nintendo doesn’t make a “Wii Bumper Bowling” game!

Back to those 22 miles of bike paths. The most amazing thing happens on Sanibel Island whenever a runner, biker or walker approaches a wide, yellow-striped crosswalk (like the ones on Vernon Avenue that connect sections of the Constitution Trail): all vehicles stop until the person has safely and completely crossed the street. I’m not kidding: all traffic comes to a screeching halt until the crosswalk is clear, even when there’s no stop sign!

I thought the Island motorists were just being extremely polite, flagging me on to cross the street when I ran or biked, until I found out that motorists are required by law to stop at all crosswalks in order avoid receiving a traffic citation from the Sanibel Police Department. (Yes, even though Sanibel has no traffic lights, they do have traffic cops who run radar.) However, those who frequent the bike paths still have to be wary at crosswalks, because out-of-state drivers usually aren’t aware of the “yield-to-bike-path-users” law, or how seriously it’s enforced.

During my daily walks on the beach, I noticed quite a few people running on the beach on well-packed sand, although there are no barefoot runners due to the shells, thistles and the occasional fish hook. I tried running on the beach during my early days of running, but I was afraid of sinking in the sand and injuring myself. True, there’s usually a breeze off the ocean to cool beach runners – and they can jump in the ocean to cool off – but there’s no shade. That’s why I ran early in the morning on the bike/running path, before the Florida sun was blazing.

I couldn’t help but notice how many runners ran at high noon or later, during the hottest temperatures of the day. I don’t know if it’s the runner in me or the mother in me – or the lunatic in me! – that makes me want to shout, “Hey, Idiots – what are you, stupid? The heat index is over 100 degrees, and you chose the hottest time of day to run? Ever heard of heat stroke? Remember the 2007 Chicago Marathon?” I’m tempted to take a megaphone with me on next year’s vacation so those heat-of-day runners will hear my warnings. But maybe I should just pass out bottles of water to mid-day runners so the mother in me won’t worry so much about them. (When I became a mom, I became everybody’s mom!) Needless to say, there are no water fountains on the beach or the bike path, so BYOW. Besides, the island water tastes, well, “oceany”.

I hope you find these “running-on-the-island” tips helpful if you ever find yourself running in your own paradise. For now, it’s back to the Constitution Trail for me, where there’s plenty of shade, water fountains and port-o-potties. Ah, life is good.

9/21 Prairie Harvest Days 5K Mason City, IL 7:30am Mason City Park Pavilion Jim N 309-562-7469 www.freewebs.com/icrunningclub/prairieharvestraces.htm

9/21 Oktoberfest Run for Education 5K Manteno, IL 8:00am Manteno HS Penny B 815-468-3682 www.manteno.com/oktoberfest

9/26 Rock Cut Hobo Nite Run 10K Rockford, IL 8:00pm Puri Crest Picnic Area, Rock Cut State Park Larry S 815-877-8164 [email protected]

9/27 Rock Cut Hobo Run 25K Rockford, IL 8:00am Puri Crest Picnic Area, Rock Cut State Park Larry S 815-877-8164 [email protected]

9/27 Corn Fest 5K Morris, IL 9:00am Gebhard Woods State Park 815-942-2932 ext 7364 www.morrishospital.org

9/27 Women’s Fitness 5K Urbana, IL 9:00am Crystal Lake Park Jan S 217-359-9644 www.secondwindrunningclub.org

9/28 Quad Cities Marathon, Relay, Half, 5K Moline, IL 7:30am John Deere Commons Joe 309-751-9800 www.qcmarathon.org

9/28 Rock Cut Hobo Run 50K Rockford, IL 8:00am Puri Crest Picnic Area, Rock Cut State Park Larry S 815-877-8164 [email protected]

9/28 Wild Wilderness Trail Run 7.55M Danville, IL 11:00am Kickapoo State Rec Area Kevin S 217-446-5760 www.kennekuk.com

9/28 Harvest Fest 5K Plainfield, IL 9:00am Village Green Park 815-436-4431 www.plainfieldharvest5K.com

http://www.freewebs.com/icrunningclub/prairieharvestraces.htmhttp://www.manteno.com/oktoberfestmailto:[email protected]:[email protected]://www.morrishospital.orghttp://www.secondwindrunningclub.orghttp://www.qcmarathon.orgmailto:[email protected]://www.kennekuk.comhttp://www.plainfieldharvest5K.com


Help Wanted! The last High Five! race is behind us and summer is winding to a close. The Marathon Training groups are getting into some serious mileage and hopefully everyone is staying healthy. It’s been a fabulous summer to be a runner!

The Lake Run Club is a dynamic organization. In the 2008-2009 season, some veteran volunteers will step down from their responsibilities to take a little breather. Here are some of the changes you’ll see in 2008-2009:

Ron Barnett• will be taking over Race Director responsibilities for Park 2 Park. Thanks to Julie Howell and Leann Steidinger for their good work these last few years.Randy Ehlers• will be stepping into the shoes of Curt Lowry and Kent Lowry to direct the Dawson Lake 5K next year. Curt and Kent did some very nice work with Dawson and it’s a favorite race among club members.John Kastigar• will be taking over Marathon Training from Merlin Anderson. John has long supported the Marathon Training program by lugging drinks to various points on the

map early on Saturday and Sunday mornings. Thanks to Merlin and John both for being there for the marathoners.Deb McNamara• is retiring as Director of Catch the Wave after a long, successful run. (Pun intended.) Looks like it’s going to take quite a group to fill Deb’s shoes because Laurel and Larry Schumacher, Bill Hahm and Jack Capodice have all signed up to co-coordinate the duties.

Thanks to everyone who is working hard to keep the LRC running smoothly. However, not all the open or soon-to-be-open slots have been filled yet. So, put on your volunteer hat and gain some new experience by becoming more involved in your club. Here are some areas where we could use a little help:

Tim• and Stacie Rood are looking for able bodies to fill race committees for the Lake Run next year and in the future.Bob Lambert• is looking for someone to take the job of posting race photos to the Web site. He’ll train anyone interested.Jana Kiefer• will be stepping down as President effective June 1, 2009.A• Board Member at Large position is available on the LRC Board.Our TNAM coordinator, • Kathy Alexander, is stepping down after three fun-filled years; see her article elsewhere in this issue.

Go ahead and volunteer! It’s virtually painless and the rewards are worth it.

Enjoy your fall racing and good luck to our marathoners!

President’s Messageby Jana Kiefer

Nancy: Of course! Rich is a great supporter of the Kids Run and the St Jude Run, so I get the honor of seeing him almost weekly during the summer. What a great guy!

J & G: Whew! We were afraid Rich had gone undercover. Where do you have the most fun volunteering?

Nancy: The Kids Run, hands down. There’s nothing like the excitement children display as they prepare to run and as they finish. Stacie and Tim Rood suggested we attend back when our first son was a year old. He’s now 6, and we took over coordination duties from Tim and Stacie a few years ago. Funny how that works!

J & G: And the Lake Run Club thanks you many times over for managing that popular program! So… what’s on your training calendar?

Nancy: Right now I’m preparing for the Bloomington-to-Peoria St Jude run. The first year I ran it, I didn’t prepare and I suffered afterwards. Over the last few years I found that increasing my mileage a bit and running in the evening and then again in the morning several times helps get me ready.

J & G: Running for St Jude is an event everyone should experience! Do you have any superstitions or rituals you go through before a big race?

Nancy: I have to be there an hour before the start so I can use the bathroom at least two times before the race. And I can’t live without my Thorlo running socks and my Oakley sunglasses!

J & G: Who have you been running with lately?

Nancy: Me, myself, and I. I run at all hours of the day so it’s difficult to coordinate runs with anyone. Samantha Kerschieter and I try to coordinate longer runs, but we’re both so busy with kids, practices, and full-time jobs that we haven’t had a chance to hook up in a few months.

J & G: So, Nancy, what’s the bottom line?

Nancy: I once had a co-worker ask me why I run. Surprisingly, the answer didn’t come easily. Sure, there’s great health benefits, weight management, stress relief. All of which I have benefited from. When I was in college, I thrived on the regimented schedule of classes, work, soccer practices, weight room workouts, etc. Once out of college, running was a way to keep fit and provide some of the discipline I loved when I was younger. After having kids, running became a way of slowing the pace and the one constant for my ever-changed identity. I love to hear my sons ask, “Mom, are you going running?”

So the more I thought about my co-worker’s question, the more I realized that running provides me with the physical wellness to do the things that bring me happiness. I still enjoy playing soccer. I enjoy running races. I enjoy running for St Jude. I enjoy biking and hiking in the Rocky Mountains. I enjoy chasing my kids around the yard. I don’t want to be where I have to say “I can’t” – at least not for lack of trying. With God’s grace these legs of mine will continue to carry me many more wonderful miles.

Thanks, Nancy for providing us with some great background on your life as a runner. And thanks again for all you do for the Lake Run Club. We thrive because of volunteers like you. Take care, runners!

PROFILE continued from page 3


Lake Run Club Board MeetingTuesday August 5, 2008Fiesta RancheraBloomington, IL

Attendees: Jana Kiefer, Vicki King, Kirby Cheek, Bob Lambert, Eric Arndt, Rebecca Payne, Cathie Haab, Julie

Howell, and Jennifer Haggerty.

Membership (Julie Howell): There are currently 912 members, with 492 households. There were 13 new members in July. Julie proposed purchasing postage through a website for a nominal fee in order to make her job more efficient. The board agreed to pay for membership for one year.

Newsletter (Vicki King): The Morton St Jude 5K has not given us a race app for the newsletter. And according to Cathie Haab, they did not respond to the circuit letter our club sends each year to all potential circuit races, nor have they paid the requested circuit fee. Based on their latest email, it appears they want to be removed from our circuit calendar. Jana will confirm this with the race di-rector, and notify our members via the website. Vicki will put a notice in the newsletter, and update the list of circuit races printed on page 2 of the newsletter.

The board also discussed newsletter ads. Vicki and Cathie have been working together to keep track of which ads should run for how long, and whether or not they have been billed or paid for.

Billing/Advertising (Cathie Haab): Cathie discussed billing is-sues for ads in the newsletter and on the club’s website. The board agreed that our website service fees will be revised so that the only charge will be for applications on the website, and no charges will be made for links to other websites. Cathie will get with Kent to update the website list of fees accordingly.

Treasurer (Bob Lambert): All outstanding club bills have been paid. He is currently waiting for the last few Kids Run deposits, and the board’s approval for the Park 2 Park donation.

Volunteer Committee (Jill Schneider): Saturday October 18 is the date of the club Volunteer Party. Paul and Ruth Gorden will host this year’s party at their house near Bloomington High School. Dawn Dieckgrafe will mention it in her newsletter article. Merlin Anderson will do finish line training at the party.

Jill received a quote to set up a volunteer page on our website where members can sign up online. The board agreed this would be a great benefit to the club and our members.

The next software coordinator training session will be September 9 at Jill’s house at 6:30pm. Michelle Chlata has replaced Susan Luke as circuit point master. There are upcoming races that still need finish line coordinators.

Kids Run (Nancy Beaty): The last night for this year’s Kids Run for Fun program is Friday August 8, which is trophy night. The volunteer party is to follow at Gill Street. All sponsors have paid except one. The average attendance increased this year to about

400 per week. She will report final numbers after trophy night. The program is currently showing a profit. She and the board will decide on a children’s charity to receive some money.

Race Reports:Tremont 5K: 231 finishers in 2008, 332 in 2007, 269 •in 2006

Lexington 5K: 144 finishers in 2008, 112 in 2007, 98 •in 2006

Park 2 Park 5M: 551 finishers in 2008, 513 in 2007, •458 in 2006

Dog Days 5K: 220 finishers in 2008, 298 in 2007, 263 •in 2006

Jingle Bell race: Kirby presented a proposal from the Lake Run Club to the Arthritis Foundation Board outlining our desire to use a chip-timing system for the Jingle Bell race. After some discussion, it was agreed that Kirby will rewrite it and report back to the board members via email.

Sarah Butler has decided to step down as race director. Jennifer Haggerty tentatively agreed to act as a co-race director, assuming there is another person to aid with race preparation.

Park 2 Park donation: The board discussed and agreed on an amount to be donated to the organizations responsible for oversee-ing the water stops.

Upcoming Races:Dawson Lake 5K – August 9•

Danvers Days 5K – August 17•

Shoreline Classic 5K, 15K – September 14•

Run the Woods 5K – October 4•

Allerton Park 5.5 Mile – October 26•

Canal Connection 10K – November 2•

Jingle Bell 5K – November 9•

The next board meeting will be at 7pm on Tuesday October 5, at the Fiesta Ranchera near Best Buy. All meetings are open to the public.

Usborne Books At HomeEducational Books for Children of all ages!

www.OneMoreBookMom.com Book Fairs, Home Shows, Fundraisers, and more

Chrissie Isaacs - Educational [email protected] or 309-728-2109

Secretary’s Cornerby Jen Haggerty


WelcomeNew Members

Miles BertscheMike DeaversMichael FazioDavid FrieseBarb Friese

Jenny JohnsonKristopher KahlerWendy Satchwell

John SchirpkeAaron SpaidAshley Tice

Daniela TomovskiCharles Tromp

2 Kathy Berry2 Ken Fansler2 Jana Oltman3 Anna Beckstead3 Samantha Brown3 Moli Copple3 Lisa Rich3 Bill Thacker4 Doug Gillam4 Lori Pegg4 Julia Schneider4 Jay Wilson5 Colleen Campbell5 Erika Feiner5 Brin Gee5 Colleen Klein5 Shelley Marsaglia6 Gavin Ebreo6 Theresa Greenlee6 Paige Knippenberg6 Roger McVay6 Karen Shinville7 Jim Killian7 Michael McGuckin

7 Kathy McIntosh7 John McKey7 Diane Meek7 Mary Pinkham7 Trevor Pomis7 Tricia Williams8 Kelsey Henderson8 Catherine Miller9 Alex Arnold9 Josiah Husk9 Jordyn Roop10 Matthew Fahling10 Ryan Wyse11 Timmy Arnold11 Ryan Clark11 Jim Kinsella12 Nathan Beckstead12 Maureeca Lambert12 Paul Peacock13 Michael Croxton13 Sean Roethle13 Jim Williamson15 Andrew Mizell16 Ron Brucker

16 Robert Dunn16 Jim McIntyre16 John Steele17 Larry Blumenstock17 Barbara House17 Madison Nickrent17 Bill Semlak17 Alexandra Wills18 Tim Arnold18 Janie Butler18 Sherry Detloff18 Jim Willard19 Isabel Botero19 Marsha Wynn20 Debbi Feid21 Linda Brown21 Mindy Klimkiewicz22 Wade Harrison22 Julia Marsaglia22 Robby Pratt22 Clare Strong23 David Oskam23 Cathy Whitwood26 Jorge Bonilla

26 Brandon Butler26 Bill Mullins27 Logan Halloran27 Jan Murphy27 Bekka Rood27 Beth Smith28 Tony Egleton28 Mitch Hobbs28 Theresa Kulb28 Sandy Simpson28 Jessica Woods30 Connor Donohue

September Birthdays


by Dawn Dieckgrafe

Usually my columns have a theme of “reasons to volunteer,” but this time my column will be mostly a very heartfelt thank you to our Kids Run for Fun volunteers.

We all know how busy everyone’s summer can get, and because of that, we really and truly appreciate those who can donate a couple of hours on a Friday evening. There were over 30 people who volunteered over the course of the summer. Nancy and Shawn Beaty earn a huge THANK YOU for coordinating this great program. They had a little extra stress this year, what with the last minute change of venue and some crazy weather almost every Friday! Thanks also to Tim and Stacie Rood for their regular weekly help as well as being the backup coordinators.

We had over 20 volunteers each week. Setting up, taking pictures, handing out ribbons or trophies, giving out snacks and drinks, distributing T-shirts, and helping with registration – these are some of the volunteer responsibilities that were ably filled each Friday.

A special thanks to Matt King who arrived early to help with set up almost every week. And also to Kirby and Melinda Cheek, who have handled the T-shirts now for more years in a row than I can remember! We had great announcers in John Pratt and Rich Beal, who pulled double duty a couple of nights – first helping with registration and then announcing the runs. Jen Ho did a great job of taking pictures; just check our Web site to see all those smiling faces! Thanks also to the refreshment crew: Laurel and Larry Schumacher, Meg and Merlin Anderson, and Jenny Keen.

The registration crew is very near and dear to my heart and I really appreciate all of their hard work. Many of them came out week after week. Thanks go to Kathy Alexander, Roger and Deb Auckerman, Rich Beal, Ebony Brown, Emily DeWalt, Sara Gossett, Bob and Vicki King, Matt King, Rebecca Payne, Ginger Shepard (and Isaac), Becky and Curt Simpson (and Haley), Pam Walden, and the Central Catholic cross country runners.

I’m sure I left off some folks, so I apologize for that. Thanks to everyone, and I hope to see all of you next year! (editor’s note: Hats off to the one Very Important Volunteer who didn’t get mentioned above – Dawn Dieckgrafe herself! As Registration Coordinator, she puts in many hours of work before the summer even starts, as well as on and between each of the Friday night Fun Runs!)

Save the date: As a way to thank all of our Lake Run Club volunteers, we will be having our annual Volunteer Party on October 18 at 6pm. There will be dinner, drinks, games and even a Finish Line Coordinator training session with the master, Merlin Anderson. Anyone who has volunteered for the club at least once during 2008 is welcome, along with a guest. Please RSVP to Jill Schneider at [email protected] or Dawn Dieckgrafe at [email protected].

VOLUNTEER ROUNDUP

Kids Run refreshment volunteers - L-R Jenny Keen, Laurel Schumacher, Meg and Merlin Anderson and

Larry Schumacher.(photo courtesy of Jen Ho)

mailto:[email protected]:[email protected]


Race Profile:

Morton St Jude 5K(editor’s note: At the request of race organizers, this race was recently dropped from the Lake Run Club circuit. However, it’s still a nice local race to run, and if you’re interested, race applications are available at http://www.stjuderuns.org/events/5KRoadRace.pdf ).

The Details:For runners who want to help raise funds for St Jude Children’s Research Hospital but were not able to participate in one of the St Jude Auxiliary Runs to Peoria, the St Jude 5K race provides another opportunity to support this wonderful organization. This year’s race takes place on Saturday, September 20 at 9am in front of the Morton High School in Morton, Illinois. A one-mile walk and a quarter mile Kids Fun Run are also available. Race day registration begins at 7:30am with packet pick-up for pre-registered runners from 5-7 pm the night before at the Bertha Frank Center. The Kids Fun Run begins at 8:45am on the high school track and all participants will receive a medal.

The Course:While the main purpose of this race is fundraising for St Jude, founding race director and racing speedster Dave Nordhielm created a course designed for PR’s. The USATF certified route he designed is completely flat with only 5 turns, and markings every quarter mile. While runners of all abilities are encouraged to participate in the race, past races included incentives for runners at the front such as cash prizes to the overall winners and the first runner to mile one. This strategy seems to have worked with the area’s top runners who have run the race in some blazing fast times, including Clint Wescom 15:08 (2000), Dan Gray 15:45 (age 38 in 2001), Lars Juhl 15:12 (2002) and 15:18 (2003), and Christian Goy 15:05 (2003).

The course record, however, belongs to Morton’s own Trent Hoerr (whom Dave helped coach throughout high school) with 14:57 in 2005. Because Trent was running for the University of Illinois at the time, he could not take the prize money and had to settle for just the trophy. His time is one of the few in the area under 15 minutes, a testimony to the speed of this course.

The Race Director:Current race director duties are shared by two Ryans: Ryan Beck and Ryan Jones. When Dave Nordhielm announced at the 2006 race that he was being transferred to Indiana, these brothers-in-law immediately knew their destiny. With the help of Event Marketing Rep Jacque Centers from St Jude, they have successfully continued the spirit of this race.

Ryan Jones’ running career began in grade school by running with his father, Gene Jones, who is the cross-country coach for Metamora High School. Gene first participated in the St Jude Memphis-to-Peoria Run in 1990 and Ryan joined him in 1992 at the age of 18. Three years later, he would meet a girl being treated at St Jude while battling acute lymphoblastic leukemia for the second time. After eight years of meeting at St Jude functions, the two

began dating and would eventually marry in 2004. The inspiration from his father continues today as Ryan has completed his 17th Memphis-to-Peoria run. He also runs for the blessing St Jude has given his own family. His wife Amy gave birth to their first child in March, a gift made possible by St Jude and a gift Ryan hopes current patients can live to receive for themselves.

Ryan Beck came to running much later in life and in a much different way. While he did not enjoy running early on, he began to

http://www.stjuderuns.org/events/5KRoadRace.pdfhttp://www.stjuderuns.org/events/5KRoadRace.pdf


run daily while training for Fire Department Agility Testing and has grown to love it. He started participating in the Memphis-to-Peoria run in 2001 with his in-laws, the Jones’s. In 2004, he became a co-coordinator for that run. With volunteering for St Jude already a significant part of his life, adding the 5K race was an easy decision for Ryan, who ran the race for the first time in 2007.

Both Ryans share the responsibilities of hosting the 5K run. They set up the course, coordinate registration, assemble volunteers,

and handle awards. Other marketing responsibilities are handled by Jacque Centers and the staff of American Lebanese Syrian Associated Charities (ALSAC)/St Jude. Jacque works with the race directors to promote the race and provide support. Together they continue to use the race to further the St Jude cause of helping children with cancer.

How it All Began:In 2000 Dave Nordhielm was living in Morton and was looking for a way to give back to the racing community that he had been a part of for many years. Being driven by his growing faith as a Christian, he sought out local businesses to partner with. He met a local businessman whose child was treated by St Jude Midwest Affiliate located in Peoria, who suggested he contact that organization. Even though the initial response from the St Jude Runners Association was negative, Dave persisted. He met with the Memphis-to-Peoria run organizer Mike McCoy and convinced him that his experience with the Cat Power Run that Dave directed two years prior and his knowledge of runners would make the race a success. He also promised to take care of all the details!

Despite not having any previous experience with St Jude, Dave quickly realized how powerful the name was with area businesses. Before long he had secured big door prizes such as hot tubs. That first one went to a woman who soon became pregnant, but her husband enjoyed it anyway! In addition to door prizes, local businesses donated money (some in excess of $1000) to support the race that in turn supports St Jude. Since Dave began the race in 2000, the event has raised over $80,000 for St Jude.

The Experience:The St Jude 5K gives runners a chance to be competitive in two ways. The first way is to use a summer full of training to set a personal best for this distance on a flat and accurate course. The second way is to compete in raising funds for St Jude. The back of this year’s race app includes a pledge sheet for runners. For every $100 collected the name of the runner will be entered into a drawing for door prizes. The grand prize this year is a road bike from Russell’s Cycle and Fitness.

Best Reason to Run:If the chance to run your best 5K doesn’t entice you, then possibly helping out St Jude does. St Jude is an amazing organization that treats children with childhood cancer and other catastrophic diseases with no cost to their families. St Jude does this so families can focus on getting their child better rather than on the cost of the treatment. In addition to providing care, St Jude also provides world-renowned research toward finding a cure for these illnesses.

Participation in St Jude events helps support this organization and the children it serves as well as promotes awareness of this wonderful cause. More information can be obtained from Jacque Centers at [email protected] or by calling the St Jude Run Office at 309-679-4580.

(photos courtesy of Amy Copple)

mailto:[email protected]


(Discount does not apply to gift certificate purchasesor services less than $30.00)


Above: Former TNAM Coordinator Kirby Cheek (center) holding court with Melinda Cheek and Bob King.

Top right: L-R Wendy Nafziger, Deb McNamara and Jana Kiefer discuss their TNAM strategy. Lower right: You can always find a group of runners rehy-drating and replacing carbs inside Green Gables on Thursday evening after finishing their weekly leg of TNAM.

(photos courtesy of Kathy Alexander)

Now You’ve Gone and Done It!by Kathy Alexander

Forty-six participants completed the Thursday Night Accumulative Marathon (TNAM) 2008. Yes, our numbers were down a little. But in spite of alternately freezing and baking temperatures, rain, and high gas prices, there was still a lot of fun to be had out at Lake Bloomington on Thursday evenings.

One thing that was especially impressive this year was that a large percentage of these hardy marathon finishers had just started running this year – bravo to each and every one of you for sticking with it! You were such an inspiration as I recovered from my stress fracture enough to huff and puff through at least a mile or two the last couple of weeks.

Each week we were also joined by a fair number of more seasoned runners (and sometimes cyclists) who toured the inner loop with us but did not sign up for TNAM because they did not want another shirt to stuff in their closet. And each week many of us crowded into Green Gables for some post-run refreshments.

Speaking of shirts, some wildly bright tie-dye cotton shirts debuted this year, along with a new style of sleeveless jersey made of wicking fabric. Please note that the jerseys were graphite colored,

like Cameron Diaz wore for her workout in “What Happens in Las Vegas.” Yes, TNAM was fashion-forward yet again. And once again runners were stunned by the fabulous door prizes at the closing party on the eighth Thursday, not to mention the holiday-themed cookies and the fresh fruit.

By the way, an informal poll was taken at Catch the Wave as to whether to run TNAM in town instead of at Lake Bloomington this year, due to high gas prices. The overwhelming majority voted for the Lake because it really is beautiful out there, and a pleasant change of scenery from the Constitution Trail. This is an issue that could be revisited for next year.

Although I have had lots of fun coordinating TNAM these last three years, I plan to retire from this honorable position since the timing conflicts with the busy season of my new job. If you are interested in taking over, please talk to President Jana or one of the other LRC Board members. I will be happy to share all my files with you, coach you through the first year, and participate, as Kirby Cheek did to help me get started. Meanwhile, I look forward to seeing you at Lake Run Club sponsored races, Catch the Wave, and Ride the Wave. Keep on running!


Adventures Benefiting ChildrenABC # 37

by Merlin Anderson

It was a glorious morning to run, although I’m sure it was difficult for some to motivate themselves to get up early for a morning run after doing the Dog Days 5K. In spite of the full schedule of running events, a very good field of 34 runners showed up for ABC run #37, held on Sunday, July 13 at Miller Park. To accommodate sleeping preferences, two start times were offered, 7am or 8am, with the 7am group drawing a slightly higher number of runners.

ABC Run #37 was co-hosted by Jana Kiefer and Jeff Simpson to benefit St Jude Children’s Research Hospital. This was part of the fund-raising by the St Jude to Peoria relay runners. An excellent total of $1,115 was collected, including contributions from the 34

participants plus others who were unable to attend. That was enough to exceed the recommended fund-raising for two St Jude runners. However, Jana and Jeff have also been fund-raising for St Jude in many other ways.

Thanks a million to everyone for your participation and support. Thanks also for the delicious food. It was so good, I sampled all the goodies myself and did an informal poll regarding who would have won, had this been a bake-off. The poll results were inconclusive, proving there were worthy competitors to Meg

Anderson’s famous coffee cake, including Jana’s cinnamon rolls, Kevin Fahling’s triple chocolate cookies, and Megan Leopold’s chocolate sweet bread. Next time, we will have an official bake-off, an official vote, and a prize for the winner.

As always, we had a good mix of ABC veterans and virgins (as we like to call those that are participating in their first ever ABC run). Eight people did their first ABC run, including Katie Altrichter, Melisa Case, Ryan Case, Vince Donahue, Matt Lamb, Amy Moore, Jennifer Nickrent, and Mark Wilkins. Welcome, and I hope you come back often!

We also had plenty of veterans, including myself (37 ABC runs), Meg (34), Mary Ellen Schupbach (26), Kevin Fahling (21),

Connie Reeser-Hall (16), Vicki King (16), Becky Roesner (13), and our daughter, Michelle White (13).

It is quite a coincidence that Michelle has joined us for 13 ABC runs because it was at ABC run #13 in April 2006 when she participated for the first time. At her first ABC run, she saw the paperweight in the contribution bucket and exclaimed “I made that!” Yes, over 30 years ago, Michelle decorated that stone with the words “I love you” and gave it to me. With mixed emotions, I report that Michelle has obtained a great new job in Rhode Island and won’t be joining us so often in the future.

Thanks again for all your support and I hope to see all of you as often as possible.

(photos courtesy of Merlin Anderson)


From the Web...10 Great Workouts to Spice Up Your Running Program Article courtesy of Leo Babauta, http://zenhabits.net/

(Continued from last issue)

I should note that if you’re just starting out as a runner, I wouldn’t do the harder workouts below for at least a couple months. Your body is still adjusting to running … once it’s done that, you can add a little variety.

I should also note, as always, that I’m just an intermediate runner myself, and not a coach or trainer or doctor or anything. Take my advice with a grain (or bucketload) of salt … I’m only sharing things that have worked for me, and your mileage may vary.

So, let’s take a look at just a few different types of workouts you can do to add spice to your running program and improve your performance:

1. The long run. Basically, it’s just extending how long you can run by a little. For marathons, a long run is usually considered 16 or more miles, but for people training for shorter races, shorter runs can still be considered long runs. It’s been said that the long run IS marathon training … because while you need to do more than your long runs to train for the marathon, the long run is what helps you build the endurance you need for the marathon. But (shorter) long runs can be used for any type of runner — if you’re trying to do better at the 5K, run longer than 3.1 miles so that the 5K is easy (endurance wise). To add long runs to your program, just schedule one workout a week where you try to add 10% to your longest run (in recent training — don’t count long runs you did a few years back). So if the longest you’ve run recently is 3 miles, try running 3.3 miles one week, and then 3.6 miles the next week, and so on. Every 4 weeks, cut back on your long run to give your body a chance to rest — it can’t continue to build endurance without a break. When you do your long runs, slow down a little and try to run nice steady runs at easy pace.

2. Hills. Once you’ve built up a little endurance, hills are a perfect way to add strength to your training. Hills are like lifting weights for runners — you’re fighting gravity to lift your bodyweight with your legs, in a running motion. To do hill workouts, you could do hill repeats — run up a hill, then coast back down it, and repeat. But I recommend finding a hilly course (the road near my house is very hilly) so that your hill workout has a little variety. Run strong up the hills and coast down them. If you’ve never done hill workouts before, take it easy in the beginning, as with any exercise. Just run slow up the hills and slow down them, until you get used to it.

3. The Fartlek. The funny name literally means “speed play” in Swedish, and it’s one of my favorite “speed” workouts. It’s actually a great starter workout for those who aren’t used to speed or interval training. Instead of hitting the track, take to your usual course on the road (or trail or wherever). Here’s how it works: warm up for 5-10 minutes, then start a series of varied intervals with speed and rest periods. So you could choose a landmark and run hard to it, and then jog to recover, and then choose another landmark and run hard to that, and so on. Fartleks can be extremely varied, so you could do shorter sprint intervals, followed by longer hard and steady intervals, throw in some hills, and so on. I recommend you do it to

have fun … run hard for as long as you want, then rest for a short while, then run hard again. As you do these fartlek workouts, you’ll get stronger and faster, and your intervals will get harder and longer as you go on.

4. Tempo run. This is a staple of many intermediate and advanced runner’s training plans, and if you don’t know this run yet, you should get to know it. Basically, it’s a sustained run at a hard, controlled pace (usually for no more than 40 minutes). Beginners should start with a tempo run of about 5 minutes and work up to about 20. Always start and end a tempo run with 5-10 minutes of warmup and then cool down. So a tempo run of 20 minutes, for example, would be 5-10 minutes warmup, 20 minutes of steady, hard and controlled running, and another 5-10 minutes to cool down, for 30-40 minutes total. The tempo run improves your running pace and performance and makes your running more efficient. A variation is the tempo interval, which is two or more shorter tempo runs (say, 10-20 minutes) separated by a few minutes of easy pace. Tempo runs should be done slower than 5K or 10K pace, but faster than half marathon pace.

5. Road intervals. There are track intervals (more on those below) and there are road intervals, and both types of intervals come in a variety of flavors. I group the road intervals together here because they’re all very similar, in my opinion, although the variations are aimed to give the runner different benefits. But basically, it’s a 5-10 minute warm up, a series of harder intervals (with rest intervals in between, where you can either jog at easy pace or walk at fast pace), and then another 5-10 minute cool down. Variations include Cruise Intervals (popularized by legendary coach Jack Daniels), where you run 3-8 minute intervals at 8-12K pace with recovery intervals of 30 seconds to 2 minutes; tempo intervals (see above); aerobic intervals of distances from 400m to 2K at a 3K to 8K pace, with recovery jogs of about half the distance of each interval.

6. HIIT. Short for High-Intensity Interval Training, HIIT is all the rage in many exercise circles, because of studies showing that it’s good for fat-burning and you can get a good workout in less time. Basically it’s a series of near-maximum intensity sprints with less-intense recovery intervals (after a warm up of course) and usually lasts between 10-20 minutes (not counting warm up and cool down). HIIT, because of the intensity of the intervals, can be very tough. I recommend building up to it with medium-distance track intervals 200 to 800 meter repeats.

7. Yasso 800s. This strange name was given to an interesting workout by Amby Burfoot of Runner’s World magazine, named after his friend and co-worker at Runner’s World, Bart Yasso. Basically, it’s a form of speed training for marathoners, but you could adapt it for other training. How it works: you do 10 repeats of 800 meters (on the track), working up to a certain goal time. The goal time is figured by taking your goal marathon time (let’s say 3 hours and 30 minutes, or 3:30) and turning it from hours and minutes to minutes and seconds (in this example, it would be 3 minutes and 30 seconds per 800m repeat, or 3:30). So according to this theory, if you can do 10 repeats of 3:30 (3 minutes and 30 seconds), with 3:30 jogging rest intervals in between, you can do a 3:30 marathon (assuming you’re doing the appropriate long runs and other

http://zenhabits.net/


slower mileage).

Mile repeats8. . Another track repeat workout, mile repeats are exactly how they sound — a mile at strong pace, followed by a couple laps of recovery, and repeat. I’ve done perhaps 4 repeats of a mile. You could do other distances — 1000m, 800m, 400m, etc.

9. Zen run. Not really a workout, but something I like to do to change things up, especially if I’ve been doing some of the harder runs above. I call it a “Zen run” because my goal is not to improve performance or burn a lot of calories, but to focus on being present as I run. It helps me be more aware of my body, my surroundings, and my thoughts, and I find this very useful, as a runner and as a person.

Rest10. . OK, this is not a workout at all (well, it could be … read on for more). But I thought it important to include “rest” on this list because it’s too often ignored by many runners. They run hard every day and don’t think they need to rest … but rest is just as important as the workout for getting fitter and faster … because the way your body gets fitter is first from the stress of exercise and second by adapting to that stress during the rest or recovery period. If you’re just a beginner, I recommend alternating running days with complete rest days. Later, you can add “recovery” runs in between harder workouts, instead of complete rest, but recovery runs must be run at a very, very easy pace … basically, just to get your legs moving. You aren’t trying to go fast or long on a recovery run. Always use the hard-easy rule — if you run hard one day, rest or do a very easy recovery run the next. A hard run is any run where you run relatively fast or hard or long.

Lake Run Club Members Receive $50 Off Your New Patient Visit, or $10 Off

Your First 1 Hour Massage

309-862-BACK www.zozzaro.net

1713 Fort Jesse Rd., Normal Between Walmart and Sam’s Club

Relief From: • Plantar Fascitis • Foot and Ankle Pain • Knee Pain • Back and Neck Pain • Joint Stiffness

Treatment Available: • Cold Laser Therapy • Muscle Stimulation • Disc Decompression • Full Rehab Suite • Sports Massage • Custom Orthodics


by Mike Heffron

The Indian Creek 5K was held in Toulon, Illinois on Saturday August 2. My goal was to break the 21-year-old Masters course record of 16:34, set in 1987. It’s a certified course with some hills, and I was running alone, so it was tough.

I finished first overall and did set a new Masters course record with an official time of 16:26. My unofficial time of 16:23 would have put me in the Top 25 all-time finishes – the first time since 1999 anyone had made it onto that list. Instead I was left just one second shy of making the list.

The female champion was Maggie Carroll, who currently runs for the University of Illinois. We are both Elmwood HS alumni, so that was very cool!

Proceeds from the race went to St Jude.

submitted by Donna Creditor

I came across a blog the other day listing these 40 “Runner’s Commandments” created by someone named Joe Kelly, and thought it might be fun to print them in the newsletter. My favorites are numbers 11, 23 and 37!!

Don’t be a whiner. Nobody likes a whiner, not even other 1. whiners.Walking out the door is often the toughest part of a run.2. Don’t make running your life. Make it part of your life.3. Keep promises, especially ones made to yourself.4. The faster you are, the less you should talk about your times.5. Keep a quarter in your pocket. One day you’ll need to call 6. for a ride.Don’t compare yourself to other runners.7. All runners are equal; some are just faster than others.8. Keep in mind that the later in the day it gets, the more likely 9. it is that you won’t run.For a change of pace, get driven out and then run back.10. If it was easy, everybody would be a runner.11. When standing in starting lines, remind yourself how fortunate 12. you are to be there.Getting out of shape is much easier than getting into shape.13. A bad day of running still beats a good day at work.14. Don’t talk about your running injuries. People don’t want to 15. hear about your sore knee or black toe.Don’t always run alone.16. Don’t always run with people.17. Approach running as if the quality of your life depended on 18. it.No matter how slow, your run is still faster than someone 19. sitting on a couch.

Keep in mind that the harder you run during training, the 20. luckier you’ll get during racing.Races aren’t just for those who can run fast.21. There are no shortcuts to running excellence.22. The best runs sometimes come on days when you didn’t 23. feel like running.There is nothing boring about running. There are, however, 24. boring people who run.Distance running is like cod liver oil. At first it makes you 25. feel awful, then it makes you feel better.Never throw away the instructions to your running watch.26. Don’t try to outrun dogs.27. Don’t wait for perfect weather. If you do, you won’t run very 28. often.When tempted to stop being a runner, make a list of the 29. reasons you started.Without goals, training has no purpose.30. Go for broke, but be prepared to be broken.31. Spend more time running on the roads than sitting on the 32. couch.Make progress in your training, but progress at your own 33. rate.“Winning” means different things to different people.34. Unless you make your living as a runner, don’t take running 35. too seriously.Never tell a runner that he or she doesn’t look good in tights.36. Never confuse the Ben-Gay tube with the toothpaste 37. tube.Preventing running injuries is easier than curing them.38. Running is simple. Don’t make it complicated.39. Running is always enjoyable. Sometimes, though, the joy 40. doesn’t come until the end of the run.

The Runner’s Commandments

Masters Course Record

Race winners Maggie Carroll and Mike Heffron

(photo courtesy of Mike Heffron)


First Experiencesby Matt King

As a relatively new runner, I know there will be a lot of first experiences ahead of me. This is about one of those more memorable ones and how sometimes the experience is not always the race itself.

Fellow runners Kirby Cheek and Rich Beal invited me to run the Elvis is Alive 5K in Chicago, held Thursday, August 7. A few things crossed my mind, like – the price of gas, getting up for work on Friday, driving 4-5 hours round trip for a 5K run… and I’m not an Elvis fan! Nor did I know what kind of traveling companions I would be getting involved with. But I figured you only live once, so why not give it a try (and Rich volunteered to drive).

(editor’s note: Matt, Matt, Matt… didn’t we teach you not to accept rides from strangers? And trust us on this – there’s no one stranger than Kirby and Rich!!)

Quick Race Summary: 2,000+ people, 5K loop, self-timed. The start was at the Columbia Yacht Club and ran south towards the Field Museum and back on a path right along the lake to the Chicago River, turning again to return to the Yacht Club. The aid station was located around mile 1.75. The loop was not exactly 5K, so you ran a little more than one loop. There were plenty of restrooms at the start. We were given peanut butter and banana sandwiches and one free beer afterwards.

The Experience: We set off for a 6:45pm race, 2 ½ hours north, at noon. Yes, noon. Our driver likes to arrive early. Once we arrived, we had “a few hours” to register, check out the vendors and their products and then sit along the lakefront. The temperature was in the mid-70’s so a lot of people were out even though it was early afternoon. Our racing attire, and the “Elvis is Alive” racing bibs we were wearing inspired a few comments and some interesting conversations. Eventually, the 2,000+ crowd started to fill in. Our

pre-race warm-up was a 5 minute aerobic session lead by Elvis. (I have pictures of Kirby and Rich for sale on EBay.)

Just before the start of the race, Kirby mentioned “DFL.” Some of you reading this already know what that means. I didn’t. Put nicely, it means to start the race Dead Last. At the back of the line, we met the “Hunk a, Hunk a…” lady and her friend “…Burning Love”. We chatted a bit with this friendly couple, until, for some reason, they moved away from us. Hmmm.

Once the race started, it took us over three minutes to get to the start line. 2,000 people + 10-foot-wide path + DFL = cross country race. We spent the first mile in the grass trying to avoid the ruts and recently filled trenches. I love a challenge, but I think I’ll pass on the next DFL offer! After the turnaround, we ran on the path right along the lake. The boat moorings were easy to avoid or jump over. However, if you stumbled trying to hurdle one, you could, and probably would, fall into the lake.

At the finish we found a little Elvis who loved to pose even after running the race. We were treated to peanut butter and banana sandwiches – an Elvis favorite, I was told. There was plenty of

water – of course it wasn’t in the 90’s and we weren’t running a marathon. We managed to find the back of a very long beer line which fortunately moved quickly. In the beer area we met even more interesting people who were willing to chat with southern folk. On stage a very talented, and still alive, Elvis entertained the crowd for over an hour.

As I look back on this experience I can honestly say it was well worth it. And now I’m looking forward to dressing up for next year’s run and joining the other “running Elvi” in the exclusive Elvis Corral at the FRONT of the pack!

Left: Kirby Cheek followed by Rich BealAbove: L-R Kirby Cheek, Matt King, Little Elvis and Rich Beal

(photos courtesy of Matt King)


Circuit ResultsSteamboat Classic 4M • June 14 • Peoria, IL

Overall Male - Ridouane Harroufi 18:17Overall Female - Kim Smith 20:00First Male Master - Mike Heffron 21:30First Female Master - Christina Walsh 25:54:00

Total Finishers: 2258Total LRC Finishers: 44% LRC Finishers: 01

30 Mike Heffron 21:3067 Emily Dewald 23:3282 Brad Horton 24:0097 Trent Runyon 24:51225 Paul Connelly 27:40239 Chuck Van Hoorn 27:51246 Debra Lowell 27:57259 Matt Isbell 28:09269 Gary House 28:14341 Jennifer Nickrent 29:12345 John Reed 29:16472 Mark Wilkins 30:49490 Jeff Stevenson 31:03537 Janet Connelly 31:37543 John Lamarra 31:42586 Randy Ehlers 32:10701 Greg Yount 33:25713 Kim Guttschow 33:31723 Kim Barman 33:36740 Jim Ginzkey 33:46822 Meg Anderson 34:32823 Jim Fruin 34:33867 Shelby Heffron 34:54891 Jerry Bach 35:03975 Michelle Monk 35:491000 Barbara House 36:051018 Danielle Jones 36:191156 Bill Mullins 37:331196 Amy Smith 37:541198 Bill Semlak 37:551554 Denise Goff 41:101750 Beth Lamb 43:261774 William Bey 43:341780 Andrea Hoxsie 43:391804 Jana Kiefer 43:561805 John Runge 43:561831 Connie Reeser-Hall 44:171865 Leah Horchem 44:431992 Julie Shaver 47:242057 Cindy Kiel 49:072109 Dave Hawkinson 51:332120 Michelle Chlada 52:082127 Jennifer Haggerty 52:362206 Phil Lovell 58:24

Steamboat Classic15K • June 14 • Peoria, IL

Overall Male - Mike Morgan 46:51Overall Female - Erin Moffett 58:57First Male Master - Daniel Johnson 55:57

First Female Master - Nancie Margetis 1:04:59


24 Ryan Case 57:0639 Tom Smith 58:5076 Tod Williamson 1:03:4383 Steve Beasley 1:04:2984 Merlin Anderson 1:04:4090 Luke Beasley 1:04:58131 Dennis Killian 1:09:58154 Dennis Cler 1:11:37171 Carol Pratt 1:12:44173 Pat Sheridan 1:12:51214 Bruce Sutter 1:16:19215 Charlie Grotevant 1:16:24228 Bill McNamara 1:17:15232 George Brown 1:17:24233 John Kastigar 1:17:24258 Robbie Garrett 1:18:47286 John Steele 1:20:32351 Mark Kiel 1:23:41370 Vince Donohue 1:25:14377 Elizabeth Phelps 1:25:43380 Delmar Smith 1:25:54387 George Ford 1:26:16395 Tom Butler 1:26:42439 Mark Griffin 1:29:16509 Christine Johnson 1:35:57560 Angie Stafford 1:44:47568 David Shaver 1:47:24569 Deb McNamara 1:47:33578 Vicki King 1:49:13

Dog Days 5K • July 12 • Lake Bloomington

Overall Male - Brandon Moen 15:28.2Overall Female - Emily Dewald 18:28.6First Male Master - Steve Beasley 18:38.8First Female Master - Lisa Menninger 19:06.6


3 Ryan Case 17:12.25 Tom Smith 18:16.27 Emily Dewald 18:28.69 Seanan AlYasiri 18:33.910 Steve Beasley 18:38.811 Tod Williamson 18:44.114 Geoff Ower 19:00.719 Todd McCartney 19:28.426 John Reed 19:50.831 David Oskam 20:12.032 Kevin McCarthy 20:13.033 Robert Dunn 20:14.035 Bob Brandt 20:17.037 Eric Kuchenmeister 20:18.743 Les Usiak 20:40.644 Tim Rood 20:43.746 Dennis Killian 20:46.6

54 Ron Greene 21:36.657 Bob Hanna 21:44.659 Mike Deavers 21:47.661 Jack Capodice 21:49.062 Chuck Van Hoorn 21:52.464 Paul Armstrong 21:58.766 Seth Gieson 22:00.071 Jennifer Nickrent 22:13.273 George Brown 22:29.076 Christy Hulett 22:47.578 Carol Pratt 22:49.181 Bruce Sutter 22:54.082 Shelly Rud 22:54.886 Jacob Harlow 23:09.887 Sam Kelch 23:10.689 Jeff Stevenson 23:15.796 Doug Robinson 23:45.898 Paul Peacock 23:53.6100 Jeff Hatten 23:58.6102 Leann Steidinger 24:11.3103 Vince Donohue 24:14.5105 Mark Wilkins 24:25.6108 Jessica Gieson 24:30.5112 Robbie Garrett 24:42.9113 John Steele 24:44.5116 Kim Guttschow 24:55.6118 Shelby Heffron 25:00.3119 Mike Heffron 25:00.8121 Phil Chastain 25:02.8124 Elizabeth Phelps 25:11.7125 Fred Martin 25:12.3127 Rebecca Franks 25:23.1128 Jennifer Holzworth 25:24.2129 Bekka Rood 25:26.9130 Nancy Nakahara-Hulett 25:30.0132 Michael Holzworth 25:41.0133 Aimee Dziekan 25:48.9135 Lanny Lobdell 26:00.1138 Sherry Hill 26:07.4139 Stacie Rood 26:09.7142 Kirby Cheek 26:37.9144 Chris Corpus 26:43.3145 Meg Anderson 26:43.6146 Christine Johnson 26:56.7149 Rich Beal 27:21.1152 Robert Pool 27:41.5154 Melinda Cheek 27:43.2156 Kent Lowry 27:46.0162 Steve Barr 28:14.2164 Rich Gordon 28:35.2168 Howard Hill 28:56.4173 Angie Stafford 29:34.8178 Becky Glinka 29:59.0179 Scott Todd 30:11.4180 Wendy Nafziger 30:21.0181 Donna Creditor 30:22.3182 Jeff Simpson 30:31.5183 Mark Ficek 30:52.4184 John Runge 30:55.3185 Amy Beirne 31:07.3186 Denise Goff 31:13.9188 Patrick Dunagan 31:30.3190 Andrea Hoxsie 31:47.0191 Kathy Alexander 31:51.4

Lake Run Club Race ResultsLake Run Club finishers at recent races:


192 Kay Caldwell 32:11.0195 Jim Willard 32:34.8197 Sherry Detloff 32:51.7201 Cathie Haab 33:56.8202 Jeff Walden 34:20.6203 Beth Lamb 34:45.7205 Jana Kiefer 35:23.4206 Christy Chamberlain 35:36.4209 Jessica Woods 36:35.5211 Michelle Chlada 37:21.3213 Curt Lowry 37:36.6215 Stephanie Martin 40:56.4218 Margaret Kampfner 42:49.2

Dawson Lake 5K • Aug 9 • Dawson Lake

Overall Male - Doug Rosen 18:29.0Overall Female - Chris Sweet 17:33.4First Male Master - Steve Beasley 18:54.8First Female Master - Jennifer Nickrent 22:25.4


1 Chris Sweet 17:33.43 Steve Beasley 18:54.87 Brian Copple 19:22.612 Larry Schumacher 20:01.214 Merlin Anderson 20:15.115 Dennis Killian 20:50.018 Bob Brandt 21:17.020 Seth Gieson 21:22.021 Paul Armstrong 21:27.423 Athena Kulb 21:30.428 Aaron Schneider 21:37.929 Ron Greene 21:46.630 Hannah Magnuson 21:49.034 Robbie Garrett 22:17.935 John Kastigar 22:22.537 Jennifer Nickrent 22:25.439 Stephen Pilcher 22:28.340 Pat Sheridan 22:32.442 Bruce Sutter 22:40.245 Brad Secord 22:56.146 Mark Klinzing 22:57.349 George Brown 23:01.350 Amy Copple 23:07.151 Jessica Gieson 23:11.052 Laura Griffin 23:16.453 Mark Wilkins 23:26.954 Sam Kelch 23:28.255 Paul Peacock 23:28.856 Aimee Dziekan 23:31.660 Jim Kinsella 23:38.562 Lisa Sparks 23:48.369 Randy Ehlers 24:15.470 Tom Cinnamon 24:17.572 Jeff Stevenson 24:29.074 Mark Griffin 24:29.776 Nicole Byers 24:40.077 Quincy Carolan 24:44.978 Chris Magnuson 24:51.380 Steve Snyder 25:07.382 Kim Guttschow 25:12.184 Sarah Schneider 25:16.285 Jeff Hatten 25:19.3

87 Todd Schneider 25:23.490 Tony Egleton 25:35.292 Greg Johnson 25:42.695 Stacie Rood 25:49.196 Carrie Hymer 25:56.799 Vince Donohue 25:58.3102 Jill Schneider 26:10.0103 Jerry Bach 26:10.2104 Julie Howell 26:11.0105 Leann Steidinger 26:12.3106 Kathy Berry 26:13.7109 Jill Overholt 26:24.1111 Rich Beal 26:42.3112 Jeanne Kleen 26:44.9113 Laurel Schumacher 26:48.0114 Meg Anderson 26:51.6116 Jennifer Reeser 27:14.1120 Robert Pool 27:16.4121 Christine Johnson 27:18.2124 Jim Ginzkey 27:21.9126 Kirby Cheek 27:33.1127 Celestia Kenerley 27:34.3128 Chris Corpus 27:35.3132 Thom Woodard 27:45.3133 Lisa Tippy 27:50.3141 Jerry Parsons 28:15.5143 Deb Aukerman 28:23.1145 Melissa Costello 28:36.5146 Melinda Cheek 28:43.9157 Mary Pinkham 29:41.1159 Bridget Caldwell 29:47.8162 Lisa Ross 30:00.3166 Vicki King 30:31.1170 Kathy Alexander 31:00.1171 Roger Aukerman 31:32.1172 John Runge 31:34.0173 Beth Lamb 31:34.5174 Dawn Dieckgrafe 31:40.2175 Barbara Pumm 31:48.3176 Becky Glinka 31:49.3177 Becky Simpson 31:52.5178 Amy Beirne 31:53.2179 Connie Reeser-Hall 32:09.3181 Mary Jo Roop 32:22.9182 Kelli Klinzing 32:45.3183 Cathie Haab 32:48.0184 Jana Kiefer 33:19.4186 Barbara Feeney 33:53.6189 Jon Pritts 34:11.1192 Matt Howard 34:21.3194 Tricia Williams 34:50.2197 William Bey 35:31.5198 Peggy Stark 35:49.5200 Samantha Brown 36:50.2202 Jennifer Jendro 37:23.6204 Vernon Pumm 40:17.5206 Zora Esposito 41:18.0

Non-Circuit ResultsBuffalo Trace Trail Run 5K * May 17 * Mahomet, ILfinishers 12190 Deb Aukerman 50:56117 Cathie Haab 59:55

Karner Blue 1/2 Marathon * July 12 * Black River Falls, WIfinishers 120Debbi Feid 3:03:00 5K Run/Walk for the Hungry * July 24 * Milwaukee, WIfinishers 817233 Michael McGuckin 27:52

Brewers Charities 5K Sausage Run/Walk * July 26 * Milwaukee, WIfinishers 1634473 Michael McGuckin 27:20

Bix 7 * July 26 * Davenport, IAfinishers 10565782 Dave Oskam 51:19

Hall Creek Scamper 5K * July 26 * Rockford, ILfinishers 1332 Mike Heffron 17:01 1st Master

Hall Creek Scamper 5K Youth Race * July 26 * Rockford, ILfinishers 3117 Shelby Heffron 26:11 1stAG

Parkside Time Trial 2.95M X-C * Jul 30 * Normal, IL1 Mike Heffron 16:20

Parkside Time Trial 2M X-C * Jul 30 * Normal, IL1 Shelby Heffron 15:31

Indian Creek Run 5K * Aug 2 * Toulon, IL1 Mike Heffron 16:26 Masters Record

Send your non-circuit race results to: [email protected]

Date Signature of parent or guardian if under 18 years of age.

Mail form and entry fee

Phone: 309-661-9440 E-mail: [email protected]

Autism Society McLean County 2404 East Empire, Suite 231 Bloomington, IL 61704 www. autismmclean.org Phone

Name

Address

T-shirt Size XS S M L XL XXL XXXL XXXXL

Age on race day Sex

Date Signature

Women 19 &under 20-24 25-29 30-34 35-39 40-44 45-49 50 & up

Sponsored by:

Time: 9:00

Date: 09/21/2008

Pre-register by: 08/21/2008

Entry fees:

$25for Pre-Registration

$35 for Same Day Registration

Proceeds benefit the

Autism Society of McLean County

5K at Tipton Park

Water Station at 2 Miles

Food, Prizes, T-Shirts

For More information or to register online

visit www.autismmclean.org

Contact: 309-661-9440

Our goal is to continue to strengthen our families' access to and enjoy-ment of community programs, services and evens. Having these op-portunities is vital for the children to learn how to navigate the com-munity which will help them as they become adults and just as impor-tantly; by the children being in the community, the community is learning about our children and adults who live with Autism. Today 1 in 150 people have autism your help is crucial for the Autism Society to continue to provide programs and services. Every penny we earn goes right back into the community. Can You Help?

Men 19 &under 20-24 25-29 30-34 35-39 40-44 45-49 50 & up

PRIZES

I know that running is a potentially hazardous activity. I agree to abide by any direction from a program official related to my safety during this event. I assume all risks associ-ated with me or my child’s participation in this event. Having read these Terms and knowing these facts and in consideration of you accepting my or my child’s registration, I for myself, my child, and anyone entitled to act on behalf of my child or myself, waive and release the Autism Society of McLean County, Lake Run Club, HOI 19 News, and all sponsors and their representatives and successors from all claims or liabilities of any kind arising from my or my child’s participation in this event. I grant permission to all the forgoing to use any photographs, motion pictures, recordings or any other record of this event for any legitimate purpose.

5th Annual Heritage Lake 5K Fall ClassicApplication also available on our website at www.hl5kfallclassic.com in a PDF format.

A separate application needs to be filled out for each participant. (Must be filled out completely to be processed) Please mail this in after signing.

For consideration of the foregoing, I for myself, my executors, administrators and assignees, do hereby release and discharge the Heritage Lake Association, Tazewell County and other sponsors and supporters for all claims and damages, demands, actions, whatever in any manner arising or growing out of my participation in the Heritage Lake 5K Fall Classic. I attest and verify that I have full knowledge of risk involved in this event and I am physically fit and trained to participate in this event. I grant permission to all the foregoing to use any photographs, motion pictures, recordings or any other record of this event for any legitimate purpose.

Signature Date (Parent if under 18)

Make payment to: Heritage Lake 5K Run Mail to: Heritage Lake 5K Run, 41 Kenton Street, Mackinaw, IL 61755

Total Enclosed: $ (Please send checks or money orders) How did you hear about this race?

Entry Fees (non-refundable)Adults: $20 if postmarked by Sept.11, 2008 / $25 after Sept.11, and Race DayChildren 12 and under. $15 if postmarked by Sept.11, 2008 / $20 after Sept. 11 and Race Day

I wish to enter: 5K Race 2 Mile Walk I wish to volunteer, contact me.

LAST NAME FIRST NAME

ADDRESS CITY STATE ZIP CODE

PHONE (INCLUDE AREA CODE) SEX

FEMALE MALE

AGE ON OCTOBER 11, 2008 E-MAIL ADDRESS (OPTIONAL)

BIRTH DATE (MONTH/DAY/YEAR) T-SHIRT SIZE (ADULT SIZES)

SMALL MEDIUM LARGE X-LARGE XX-LARGE ($2.00 EXTRA)

Submit section below

Rev. 07-17-2008 Form application and all race designs donated by HolleHock Designs, Inc, Mackinaw, IL - www.hollehock.com

Saturday, October 11, 2008 @ 3:01 p.m. Heritage Lake is a 25 minute drive from Bloomington or Peoria, located off Rt. 9. For more information or for an additional application visit the website at www.hl5kfallclassic.com

For questions, E-mail the Race Director at: [email protected] directions to Heritage Lake call: 309-359-8012 or visit the website at www.hl5kfallclassic.com

Race Descriptions5K race (3.1 miles) - A scenic run with breath-taking hills2 mile walk Entry Fees (non-refundable) Race held rain or shineAdults: $20 if postmarked by Sept.11, 2008 / $25 after Sept.11, and Race DayChildren 12 and under. $15 if postmarked by Sept.11, 2008 / $20 after Sept. 11, and Race Day

Registration Pre-register: anytime by mail or visit our website for an application. You can also register on the race day with an entry fee of $25.00.

Divisions and Awards Awards to first man and first woman for the 5K run*.Men’s age divisions for race:10 and under, 11-19, 20-29, 30-39, 40-49, 50-59, 60 & OverWomen’s age divisions for race:10 and under, 11-19, 20-29, 30-39, 40-49, 50-59, 60 & Over* Overall winners will be excluded from group awards.

Best “dam” Post-Race PARTY!Join us for the best “dam” post-race party in Tazewell County.

BBQ, snacks, beer & other beverages,• LIVE entertainment provided by the band PLAIN JANE • Bon-fire!• Race entrants admitted FREE!• $10 dinner donation for non-race participant• s and a $5 kiddie hot dog dinner donation.

October 11, 2008

The Illinois State University and Town of Normal

Town & Gown 5-K Run

Saturday, October 18, 2008, 7 a.m. (Rain or Shine)

5-K Details: The 5-K run will precede the Illinois State University Homecoming Parade and run over two laps of the parade route. There will be two water stops during the race and refreshments after the race. The Race will be timed courtesy of The Lake Run Club. No strollers or pets.

Prizes to overall male and female winners, and to the top three male and female finishers in the following divisions: 14 & under, 15-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60 and over, wheelchair racers.

5K Run T-shirts will be provided for the first 120 registered runners Parking: Lot G-53 on south side of College, just west of Main Registration/Check-in: Beginning at 5:30 a.m. on the plaza outside Schroeder Hall at the corner of College and

University Entry Fee $15 – No Refunds—Entry Fee after October 15, 2008 is $20 Make checks payable to: Illinois State University/Town & Gown. Mail check and form to:

Juliana Duncan, 5K-Run Director Campus Box 3100, Normal, IL 61790-3100, Attention: 5K Run Registration is now available on-line at http://www.alumni.ilstu.edu/homecoming/ click on,

on-line event registration. These reservations are reserved with your personal credit card. Be sure to indicate your birth date. On-line reservations are to be complete by October 15, 2008 by 4:00 p.m. Walk-ins are welcome on October 16, 17 and the morning of the race with the entry fee being increased to $20.

Questions: Contact Juliana Duncan, 5K-Run Director at 438-2495 or [email protected]

5-K Entry Form Name:___________________________________Phone: __________________ Address:________________________City:______________State:___Zip:_____ E-mail Address:____________________________________________________ Date of Birth:______ Male:____ Female____ T-Shirt Size: S___ M___ L___ XL___ √ one that applies: ISU student____ Town of Normal employee/resident____ ISU faculty/staff member____ LRC member____ Alumni____ Other____ Retiree____ Payment options:

□Checks payable to Illinois State University/Town & Gown Check #_________________ Amount _____________

□ Credit card □ VISA □ MasterCard □ Discover ______________________________________________________________________________ Card number Expiration date ______________________________________________________________________________ Cardholder’s signature

In consideration of the foregoing, I for myself, my executors, administrators and assignees, do hereby release and discharge Illinois State University, the Town of Normal and other sponsors and supporters of this race from all claims and damages, demands, actions, whatsoever in any manner arising or growing out of my participation in the Town & Gown 5-K Race. I attest and verify that I have full knowledge of risk involved in this event and that I am physically fit and trained to participate in this event.

Signature:____________________________________________ Date:_________

(runner, parent or guardian if under 18 years of age)

INDIVIDUAL ENTRY FORM November 09, 2008 The Chateau - Jumer Drive 1:00 p.m.

Registration Fee: $25 With a $35 donation, your entry fee is waived and you will receive a free gift! Name: ___________________________________________________________ Address: _________________________________________________________ City: __________________________ State: __________Zip: _______________ Phone: __________________ Email Address: ___________________________ Birth Day: ____/____/_______ Age on Race Day: _________ Sex: ____________ I hereby certify the following: (1) I am physically fit and have received medical clearance to participate in Jingle Bell Run and training, (2) In consideration for my application to participate in Jingle Bell Run event and training being accepted, I, on behalf of myself, my heirs and assigns, and my estate, hereby waive and forever discharge the sponsors, organizers, affiliates, coaches, as well as their agents and employees from any and all claims that may accrue as the result of my participation, and (3) I hereby grant the Arthritis Foundation specific permission to reproduce, publish, circulate, copyright or otherwise use any and all photographs and / or videotape of me and / or my family, taken at the Jingle Bell Run, for use by the Arthritis Foundation. Signature: _______________________________________________

5K Run 5K Walk FunWalk T-SHIRT: YS YM YL S M L XL XXL (Register early – limited number of t-shirts ordered!) (Please make checks payable to Arthritis Foundation)

Paid pledges can be turned in at packet pick-up or on race day. Packet and Pledge Prize Pick-Up: Saturday, November 08, 2008

2:00 p.m. – 5:00 p.m. at the Chateau on Jumer Drive

Register online at www.2008jbrbloomington.kintera.org

OR BRING, MAIL OR FAX your registration to: Arthritis Foundation – McLean County Branch 108 Boeykens Place, Suite 115 Normal, IL 61761 Phone: (309) 451-0785 Fax: (309) 454-5769

All Individual Participants will receive: Long Sleeved Event T-shirt

Jingle Bell Accessory Goodie Bag


President: Jana Kiefer [email protected] ............................. 309-452-7749 Vice President: Kevin McCarthy [email protected] ................... 309-451-9927 Secretary: Jennifer Haggerty [email protected] .......................... 309-827-6767 Treasurer: Bob Lambert [email protected] ................................... 309-838-0691 Newsletter Editor: Vicki & Bob King [email protected] ..................... 309-728-2350 Membership: Julie Howell [email protected] ...................................... 309-825-6877 Billing/Advertising Coordinator: Cathie Haab [email protected] ...................................... 309-726-1475 Volunteer Coordinator: Jill Schneider [email protected] .......................................................... Lake Run Race Director: Tim & Stacie Rood [email protected] ............................... 309-451-3309 Member at Large: Tom Arbogast [email protected] ................................. 309-829-6342 Member at Large: Mitch Hobbs [email protected] ............................... 309-452-7749

Lake Run ClubP.O. Box 742

Normal, IL 61761

www.lakerunclub.org

Sundays .................10:00 am ......... Green Gables ..........Feb-MayTuesdays ................5:30 pm ........... Tipton Trails ............ Apr-OctTuesdays ................5:30 pm ........... M&M Anderson’s ...Nov-MarThursdays ..............5:30 pm ........... Green Gables ........... Apr-OctThursdays ..............5:30 pm ........... Often Running ........Nov-Mar

Program Runs:Catch The Wave ......Tues 5:30 pm .... CCHS ........................Mar-AprRide The Wave ........Thurs 5:30 pm .. White Oak Park .........Mar-AprKids Run .................Fri 6:00 pm ....... CCHS Track .............. Jun-AugMarathon Training ..Sat & Sun am ... Triangle ..................... Jun-Sept

Check the Lake Run Club website, www.lakerunclub.org, for more opportunities to run with others.

Would your company benefit from advertising your products or services directly to an active group of people in the Bloomington/Normal area? The Lake Runner is published 11 times a year and is circulated to over 900 members in more than 500 homes.

Monthly Advertising RatesDouble-sided Insert ............ $100Full Page ............................... $65Back Half Page ..................... $60Half Page .............................. $45Quarter Page ......................... $25Business Card ....................... $15

Send your ad work to:[email protected]

-or-Lake Run ClubP.O. Box 742

Normal, IL 61761Deadline for submission is the 1st of every month.

For more information, contact Cathie Haab at [email protected] or 309-726-1475

Listen to WJBCWJBC 1230 AM radio has agreed to be the official voice of Lake Run Club events. If you have questions regarding upcoming LRC events, listen to WJBC.

Other Club ContactsLake Run Club Board

Lake Run Club Group Runs Advertising Rates

Adopt-A-Highway Coordinator: Tammy Knippenberg [email protected] ......................... 309-454-5746 Catch The Wave Coordinator: Deb McNamara [email protected] .......................... 309-467-2589 Circuit Pointmaster: Michelle Chlada [email protected] .................. 309-825-0079 Kids Run Coordinator: Nancy & Shawn Beaty [email protected] .......................... 309-830-2150 Marathon Training Coordinator: Merlin Anderson [email protected] ............................... 309-454-4820 Ride The Wave Coordinator: Tom Arbogast [email protected] .................................. 309-829-6342 TNAM Coordinator: Kathy Alexander [email protected] ..........................

DOG DAYS 5K · DOG DAYS 5K July 12, 2008. Page 2 The Lake Runner • September 2008 CIRCUIT RULES...

Documents

Transcript of DOG DAYS 5K · DOG DAYS 5K July 12, 2008. Page 2 The Lake Runner • September 2008 CIRCUIT RULES...