tag:blogger.com,1999:blog-32828817816672828872024-03-14T00:19:26.007-07:00UPS for DownS Endurance TeamWe are endurance athletes with a mission - To honor the memory of Katie MacDonald, who, with the help of her mother, was instrumental in paving the way of inclusion for children and adults with Down syndrome. Our goal is to increase public awareness that people with Down syndrome can and do learn to read. Our hope is that we will keep Katie's spirit alive in our community by continuing to expand on all that she accomplished through her lifetime.Nolanhttp://www.blogger.com/profile/03776065371476535713noreply@blogger.comBlogger21125tag:blogger.com,1999:blog-3282881781667282887.post-74802280884091187172011-03-31T08:29:00.000-07:002011-03-31T08:33:31.919-07:0040 Runner's Commandments<strong></strong><br /><strong></strong><br />1. Don’t be a whiner. Nobody likes a whiner, not even other whiners.<br />2. Walking out the door is often the toughest part of a run.<br />3. Don’t make running your life. Make it part of your life.<br />4. Keep promises, especially ones made to yourself.<br />5. The faster you are the less you should talk about your times.<br />6. Keep a quarter in your pocket. One day you’ll need to call for a ride.<br />7. Don’t compare yourself to other runners.<br />8. All runners are equal, some are just faster than others.<br />9. Keep in mind that the later in the day it gets, the more likely it is that you won’t run.<br />10. For a change of pace, get driven out and then run back.<br />11. If it was easy, everybody would be a runner.<br />12. When standing in starting lines, remind yourself how fortunate you are to be there.<br />13. Getting out of shape is much easier than getting into shape.<br />14. A bad day of running still beats a good day at work.<br />15. Don’t talk about your running injuries. People don’t want to hear about your sore knee or black toe.<br />16. Don’t always run alone.<br />17. Don’t always run with people.<br />18. Approach running as if the quality of your life depended on it.<br />19. No matter how slow, your run is still faster than someone sitting on a couch.<br />20. Keep in mind that the harder you run during training, the luckier you’ll get during racing.<br />21. Races aren’t just for those who can run fast.<br />22. There are no shortcuts to running excellence.<br />23. The best runs sometimes come on days when you didn’t feel like running.<br />24. There is nothing boring about running. There are, however, boring people who run.<br />25. Distance running is like cod liver oil. At first it makes you feel awful, then it makes you feel better.<br />26. Never throw away the instructions to your running watch.<br />27. Don’t try to outrun dogs.<br />28. Don’t wait for perfect weather. If you do, you won’t run very often.<br />29. When tempted to stop being a runner, make a list of the reasons you started.<br />30. Without goals, training has no purpose.<br />31. Go for broke, but be prepared to be broken.<br />32. Spend more time running on the roads than sitting on the couch.<br />33. Make progress in your training, but progress at your own rate.<br />34. “Winning” means different things to different people.<br />35. Unless you make your living as a runner, don’t take running too seriously.<br />36. Never tell a runner that he or she doesn’t look good in tights.<br />37. Never confuse the Ben-Gay tube with the toothpaste tube.<br />38. Preventing running injuries is easier than curing them.<br />39. Running is simple. Don’t make it complicated.<br />40. Running is always enjoyable. Sometimes, though, the joy doesn’t come until the end of the run.<br /><br />Keep these in mind as you train this year....<br /><br />Coach MingNolanhttp://www.blogger.com/profile/03776065371476535713noreply@blogger.com1tag:blogger.com,1999:blog-3282881781667282887.post-90037745945581974972011-03-01T07:56:00.000-08:002011-03-01T08:44:00.513-08:00WHAT'S YOUR PLAN?<span style="font-size: 11pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;" id="internal-source-marker_0.5976701233886667">Everyone wants a marathon training regimen that will leave their legs feeling “fresh." They want to know, 'How can I get that spring in my legs?' That’s the wrong question. The question should be: 'How can I train my body so that when the fatigue hits me, I'm still able to respond?'</span><br /><span style="font-size: 11pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="font-size: 11pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">The program that I follow has guided more than 25 men to qualifying times for the U.S. Olympic Marathon Trials, including Brian Sell, who finished third at the 2008 Trials. In October, Desiree Davila was the first American woman at the Chicago Marathon in 2:26:20, finishing fourth overall. The philosophy is simple - Running a marathon is all about pace. (If you would like more information, or would like me to send you a detailed copy of the program, email me at nming47@gmail.com. )</span><br /><span style="font-size: 11pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="font-size: 11pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">This program teaches your body and mind how to run your goal pace, no matter how tired you are. The training is designed around a concept called "cumulative fatigue"—high weekly mileage volume and a steady diet of hard workouts. Those workouts, dubbed "Something of Substance," or SOS, include a speed or strength day run slightly faster than goal marathon pace, a marathon-pace tempo run that gets progressively longer, and a long run done 45 to 60 seconds slower than goal pace.</span><br /><span style="font-size: 11pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="font-size: 11pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">All successful training programs have speed, tempo, and long run components. This program differs because it puts equal weight on each part. In conventional programs runners often do little training at their marathon goal pace. But in this plan, the workouts are all calibrated around your marathon goal pace so that, come race day, you'll be able to hit your splits in your sleep.</span><br /><span style="font-size: 11pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="font-size: 11pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">Perhaps the most notable feature of the plan is the absence of a sacred cow—the 20-plus-mile long run. For non-elite runners, the long effort tops out at 16 miles. People say, 'How can a long run be only 16 miles?’ Then they'll finish that run and say, 'Gosh, I don't think I could run another 10 miles.' And they'll be right. With the plan's emphasis on high mileage and hard workouts, you're not running the first 16 miles of a marathon, you're running the last 16. This program is duplicating that final-miles feeling.</span><br /><span style="font-size: 11pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="font-size: 11pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">Traditional programs overemphasize the long run. Twenty-plus mile efforts sap most runners and compromise the quality of subsequent workouts. There's nothing magical about a long run of a certain distance. The most important factor is quality total mileage, week in and week out. It's a formula that holds true for beginners, elites, and everyone in between. This program is very appealing to people like me who coach, have three young children, and are very busy in general.</span><br /><span style="font-size: 11pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="font-size: 11pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">Building mileage volume is key. Sometimes running when you're tired isn't a bad thing. Once your body adapts, there's a callusing benefit. You just have to get through a period of feeling pretty crappy in all your runs.</span><br /><span style="font-size: 11pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="font-size: 11pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">Here’s three key concepts to keep in mind -</span><br /><span style="font-size: 11pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="font-size: 11pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">#1: Let the body recover without the mind losing confidence.</span><br /><span style="font-size: 11pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">Severe tapers can leave you flat. Cut mileage by 20 percent two weeks out; 40 percent one week out.</span><br /><span style="font-size: 11pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="font-size: 11pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">#2: You can't bank time.</span><br /><span style="font-size: 11pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">Going out too fast in the beginning means you have zero seconds to draw on later in the race. In fact, you're investing in a crash.</span><br /><span style="font-size: 11pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="font-size: 11pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">#3: Forget about your splits in the last 10-K.</span><br /><span style="font-size: 11pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">You should have a good idea of what you have left. Time to tap the reserves for all they're worth.</span><br /><span style="font-size: 11pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="font-size: 11pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">Bottom line is this - Speed, strength, and tempo sessions—combined with shorter long runs—will help marathoners of all abilities run a better race.</span><br /><span style="font-size: 11pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="font-size: 11pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">Run Happy!</span><br /><span style="font-size: 11pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="font-size: 11pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">Coach Nolan Ming</span><br /><span style="font-style: normal; text-decoration: none; vertical-align: baseline;font-family:Arial;font-size:11pt;color:transparent;" ></span><br /><span style="font-style: normal; text-decoration: none; vertical-align: baseline;font-family:Arial;font-size:11pt;color:transparent;" ></span>Nolanhttp://www.blogger.com/profile/03776065371476535713noreply@blogger.com0tag:blogger.com,1999:blog-3282881781667282887.post-15875290224065855762011-02-18T11:23:00.000-08:002011-02-18T11:28:44.585-08:00Simple StepsOur life is frittered away by detail. Simplify, simplify, simplify.<br /><br />Say this Sunday afternoon you're going for a run. You don't need a machine - no gears, blades, sails, or poles. No pucks, caddies, reels, or rules. You don't require instructions. You don't need a ride to a designated place - wherever you are is the place. If you live near grass you can do it without shoes; if your neighbors are tolerant and the bugs aren't bad, you can do it without clothes.<br /><br />Being good products of a consumer society, we've complicated matters. I remember standing at the Start of the 2009 Chicago Marathon - the inescapable sound of thousands of beeping watches. You can run against an invisible buddy who lives inside your watch; <span class="blsp-spelling-error" id="SPELLING_ERROR_0">even</span> coordinate heart rate with the tunes playing on your <span class="blsp-spelling-error" id="SPELLING_ERROR_1">iPod</span>. I, myself, am guilty of wearing a Garmin 405 on ALL of my runs, and recently trying out some new apps for my phone as well. You can download every <span class="blsp-spelling-corrected" id="SPELLING_ERROR_2">stitch</span> of information about your run the second it's done, to make sure it lives on forever in the memory of your computer.<br /><br />The trick is to make it live in your own memory; that's better done by just heading out. By pretending to be the thing you really are - an animal. That means leaving behind the GPS, and the assumptions that complicate <span class="blsp-spelling-error" id="SPELLING_ERROR_3">your</span> run. The idea, for instance, that you're doing it to get stronger or faster, as opposed to just doing it.It's not a duty, it's a blessing - the chance not to count your heartbeats, but just to feel the blood surge up in you veins.<br /><br />And it's worth adding that simpler is better in other ways as well. Less stuff means less impact on the environment. It means less time stuck in your car and more time with your family. It means spending less on gear, which means less time spent earning it in the first place. A friend of Thoreau's told him he should earn money so he could take the train somewhere and <span class="blsp-spelling-error" id="SPELLING_ERROR_4">see something</span> new. Thoreau explained that in the time his friend spent earning train fare, he could walk the 30 miles from here to there.<br /><br />Of course, if you need some <span class="blsp-spelling-corrected" id="SPELLING_ERROR_5">paraphernalia</span> to get you out the door, go for it. Einstein, who was nearly as smart as Thoreau, once remarked, " Everything should be made as simple as possible, but not simpler." The most important thing to leave behind is the noise in your head, the endless CNN forever broadcasting your desires, your hopes, your plans. See if you can make it go away for a while - and really step outside.<br /><br />This thing we do is one of the great and primal joys. If you don't wear your <span class="blsp-spelling-error" id="SPELLING_ERROR_6">ear buds</span> in church, consider leaving them off when you head out the door today.Nolanhttp://www.blogger.com/profile/03776065371476535713noreply@blogger.com0tag:blogger.com,1999:blog-3282881781667282887.post-75690402310348609012010-09-24T18:53:00.000-07:002010-09-24T19:01:49.974-07:00Ten Things to Avoid When Tapering For a Marathon<div id="body"> <p>Every marathoner wants to tell you all the things to do during your marathon taper. Are you ready to hear what you shouldn't do?</p><p>Number 10: Running a long run of more than 15 miles during your marathon taper. A major cause of poor marathon performance, is not giving the body time to adapt from the final longest run during marathon training.</p><p>Number 9: Lowering your mileage while neglecting to run some V02 and lactate threshold workouts. As you taper if you do not run quality workouts at proper intensity your body will lose a lot of your fitness gains. Remember to make these workouts shorter in duration or repetitions.</p><p>Number 8: Forgetting to take more rest days. A good rule of thumb is to reduce the number of running days by two the second week of your taper and three the week of the marathon.</p><p>Number 7: Neglecting nutrition, as your body begins to repair itself more nutrients are needed to aid in this process. Make sure to take a quality nutritional supplement such as <a href="http://www.ming.usana.com/">USANA</a>. Increase fruits, vegetables, and protein during your taper.</p><p>Number 6: Buying a new pair of running shoes. Hopefully you have replaced your initial training shoes midway through your training. That newest pair of shoes should have about a month's worth of wear, and should feel perfect right now. Now is not the time to buy new shoes and try get them broken in for race day.</p><p>Number 5: Cross Training, now is not the time to begin cross training. If you have cross trained during your marathon training, reduce the volume or eliminate completely.</p><p>Number 4: Neglecting Sleep, as you begin to feel more and more rested there is a tendency to reduce the number of hours you sleep. Try to stick to a schedule that includes 8 hours of quality sleep each night.</p><p>Number 3: Fluids, keeping the body hydrated not only helps your running it also eliminates waste products. As the body repairs itself waste products need to be eliminated as well. Proper hydration aids in this process. Remember to drink an extra 64 oz of water each day.</p><p>Number 2: Stress during the week before a marathon can literally wear you out. Let your friends, family and colleagues know that you are going to be unavailable for those extra social and stress causing activities this week.</p><p>Number 1: Listening to everyone's advice about how to run your race. After training for up to 20 weeks you get to know what your limits are. Listen to experienced marathoners concerning race tactics such as fluids, gels, etc. Ignore everyone else trying to get you to run their race. If you're a first time marathoner, finish the race in the easiest way possible. More experienced marathoners, race within your capabilities.</p> </div>Nolanhttp://www.blogger.com/profile/03776065371476535713noreply@blogger.com0tag:blogger.com,1999:blog-3282881781667282887.post-81181367378767303752010-08-01T19:47:00.000-07:002010-08-01T19:51:12.413-07:00Way to Rock n Roll today team!Congratulations to all who came out and ran, volunteered, and cheered today at the Rock n Roll Chicago 1/2 Marathon. You are all an inspiration.<br /><br /><div>We wanted to take the opportunity to thank our team for a great run. You could have chosen to run for many good charities, and we feel sincerely honored that you joined the Angel Team. Your efforts, on and off the street, will affect so many lives of children and adults with Down syndrome. Some of those recipients you've helped, none of us will ever meet personally. Rest assured that you will help many children and adults with special needs to have a better life. God does not judge us by what we take, but what we choose to give. </div>Nolanhttp://www.blogger.com/profile/03776065371476535713noreply@blogger.com2tag:blogger.com,1999:blog-3282881781667282887.post-10008024574752073862010-07-29T07:27:00.000-07:002010-07-29T08:31:33.852-07:00Rock N Roll Chicago 1/2 Marathon this weekend!<style></style><div><span style="font-family:Arial;font-size:85%;">That's right. This weekend is the big race! All of the time that you've spent preparing for your training, executing your training, finding the right shoes and gear, and fretting over all of that is about to pay off. </span></div> <div><span style="font-family:Arial;font-size:85%;"></span> </div> <div><span style="font-family:Arial;font-size:85%;">Be confident in the fact that you've done all you can up until this point to be prepared for this race. </span></div> <div><span style="font-family:Arial;font-size:85%;"></span> </div> <div><span style="font-family:Arial;font-size:85%;">Take this time between now and Sunday to relax and know that there's nothing that you can do between now and race day that will change your level of fitness. The hay is in the barn. </span></div> <div><span style="font-family:Arial;font-size:85%;"></span> </div> <div><span style="font-family:Arial;font-size:85%;">Make sure that you are getting plenty of rest over these next few days. For me, the most important night to get a good night's sleep is two nights before the race, because the night before I'm always so restless and itching to get going.</span></div> <div><span style="font-family:Arial;font-size:85%;"></span> </div> <div><span style="font-family:Arial;font-size:85%;">We sincerely appreciate everything that you've done to prepare yourselves for this race, and to raise money for such a wonderful organization. I look forward to meeting you all on Friday night, or Sunday morning...</span></div> <div><span style="font-family:Arial;font-size:85%;"></span> </div> <div><span style="font-family:Arial;font-size:85%;">If you have any last minute questions about the race as far as training goes, give me a call at 630.461.1325.</span></div>Nolanhttp://www.blogger.com/profile/03776065371476535713noreply@blogger.com0tag:blogger.com,1999:blog-3282881781667282887.post-36333402577371931782010-07-12T13:39:00.000-07:002010-07-12T13:48:10.132-07:00<div style="line-height: 20px; margin: 0px;"><span class="Apple-style-span" style="font-size:180%;color:#191919;"><span style="line-height: normal; font-size: 17px;" class="Apple-style-span"> <div style="line-height: 15px; margin: 0px;"><span style="font: 13px Optima;"><span class="Apple-style-span" style="font-family:Arial;font-size:180%;"><span style="font-size: 18px;" class="Apple-style-span">The next Team Run is scheduled for this Saturday morning, July 17 in Schaumburg. Details and map link below. We really want you to join us, meet fellow team members, young people with Down syndrome, friends and family. Following the run, we will have a light breakfast and refreshments.</span></span></span></div> <div style="line-height: 15px; margin: 0px;"><span class="Apple-style-span" style="font-family:Arial;font-size:180%;"><span style="line-height: normal; font-size: 18px;" class="Apple-style-span"><br /></span></span></div> <div style="line-height: 15px; margin: 0px;"><span style="font: 13px Optima;"><span class="Apple-style-span" style="font-family:Arial;font-size:180%;"><span style="font-size: 18px;" class="Apple-style-span">With any luck, we will have the team shirts ready for the Rock 'n' Roll Chicago Half Marathon and you can pick up your shirt at the team run (saving us postage costs).</span></span></span></div> <div style="line-height: 15px; margin: 0px;"><span style="line-height: normal;" class="Apple-style-span"><span class="Apple-style-span" style="font-family:Arial;font-size:180%;"><span style="font-size: 18px;" class="Apple-style-span"><br /></span></span></span></div> <div style="line-height: 15px; margin: 0px;"><span style="line-height: normal; font-family: Arial; font-size: 18px;" class="Apple-style-span">RSVPs appreciated. We'd like to know:</span></div></span></span></div> <div style="margin: 0px; min-height: 15px; font: 13px Georgia; color: rgb(25, 25, 25);"><span class="Apple-style-span" style="font-family:Arial;font-size:180%;"><span style="font-size: 18px;" class="Apple-style-span"><br /></span></span></div> <div style="line-height: 15px; margin: 0px;"><span style="font: 14px Optima; color: rgb(25, 25, 25);" ><span class="Apple-style-span" style="font-family:Arial;font-size:180%;"><span style="font-size: 18px;" class="Apple-style-span">1. name</span></span></span></div> <div style="line-height: 15px; margin: 0px;"><span style="font: 14px Optima; color: rgb(25, 25, 25);" ><span class="Apple-style-span" style="font-family:Arial;font-size:180%;"><span style="font-size: 18px;" class="Apple-style-span">2. current average pace</span></span></span></div> <div style="line-height: 15px; margin: 0px;"><span style="font: 14px Optima; color: rgb(25, 25, 25);" ><span class="Apple-style-span" style="font-family:Arial;font-size:180%;"><span style="font-size: 18px;" class="Apple-style-span">3. current running distance</span></span></span></div> <div style="margin: 0px; min-height: 15px; font: 13px Georgia; color: rgb(25, 25, 25);"><br /></div> <div style="margin: 0px; min-height: 15px; font: 13px Georgia; color: rgb(25, 25, 25);"><span class="Apple-style-span" style="font-family:Arial;font-size:180%;"><span style="font-size: 18px;" class="Apple-style-span"><br /></span></span></div> <div style="line-height: 17px; margin: 0px;"><span class="Apple-style-span" style="font-family:Arial;font-size:180%;color:#0000f4;"><span style="line-height: normal; font-size: 18px;" class="Apple-style-span"><span style="font-family: Optima; color: rgb(25, 25, 25); font-size: 17px;" class="Apple-style-span"> <div style="line-height: 15px; margin: 0px;"><span style="font: 13px Optima;"><span class="Apple-style-span" style="font-family:Arial;font-size:180%;"><span style="font-size: 18px;" class="Apple-style-span">DATE: Saturday, July 17, 2010</span></span></span></div> <div style="line-height: 15px; margin: 0px;"><span style="font: 13px Optima;"><span class="Apple-style-span" style="font-family:Arial;font-size:180%;"><span style="font-size: 18px;" class="Apple-style-span">TIME: 8:30 a.m. followed by breakfast/refreshments with UPS for DownS families</span></span></span></div> <div style="line-height: 15px; margin: 0px;"><span style="font: 13px Optima;"><span class="Apple-style-span" style="font-family:Arial;font-size:180%;"><span style="font-size: 18px;" class="Apple-style-span">LOCATION: Busse Woods in Schaumburg (enter from Higgins Road) </span></span></span></div> <div style="line-height: 15px; margin: 0px;"><span class="Apple-style-span" style="font-family:Arial;font-size:180%;"><span style="line-height: normal; font-size: 18px;" class="Apple-style-span">MEET: Busse Lake Boating Center SEE ATTACHED MAP</span></span></div> <div style="line-height: 15px; margin: 0px;"><span style="font: 13px Optima;"><span class="Apple-style-span" style="font-family:Arial;font-size:180%;"><span style="font-size: 18px;" class="Apple-style-span">DISTANCE: 7.7 mile loop</span></span></span></div> <div style="line-height: 15px; margin: 0px;"><span style="line-height: normal; font-family: Arial; color: rgb(0, 0, 242); font-size: 18px;" class="Apple-style-span"><span class="Apple-style-span" style="color:#191919;">MAP OF LOOP: </span><a style="text-decoration: none;" href="http://www.fpdcc.com/tier3.php?content_id=36&file=rec_36b">http://www.fpdcc.com/tier3.php?content_id=36&file=rec_36b</a></span></div> <div style="line-height: 15px; margin: 0px;"><span class="Apple-style-span" style="font-family:Arial;font-size:180%;color:#0000f2;"><span style="line-height: normal; font-size: 18px; text-decoration: underline;" class="Apple-style-span"><br /></span></span></div> <div style="line-height: 15px; margin: 0px;"><span class="Apple-style-span" style="font-family:Arial;font-size:180%;color:#0000f2;"><span style="line-height: normal; font-size: 18px; text-decoration: underline;" class="Apple-style-span"><a href="http://maps.google.com/maps?f=d&source=s_d&saddr=Unknown+road&daddr=42.023985,-88.017011&geocode=FV5pgQIdnNXA-g%3B&hl=en&mra=dme&mrcr=0&mrsp=1&sz=15&sll=42.028448,-88.024821&sspn=0.018011,0.038581&ie=UTF8&ll=42.035779,-88.009415&spn=0.036018,0.077162&t=h&z=14">MAP</a><br /></span></span></div> <div style="line-height: 15px; margin: 0px;"><div style="line-height: 15px; margin: 0px;"><span class="Apple-style-span" style="font-family:Arial;font-size:180%;color:#0000f2;"><span style="line-height: normal; font-size: 18px; text-decoration: underline;" class="Apple-style-span"><br /></span></span></div></div></span></span></span></div>Nolanhttp://www.blogger.com/profile/03776065371476535713noreply@blogger.com0tag:blogger.com,1999:blog-3282881781667282887.post-16010433125185796722010-07-06T21:04:00.001-07:002010-07-06T21:04:28.142-07:00More marathon training tips....<span class="Apple-style-span" style="border-collapse: separate; color: rgb(0, 0, 0); font-family: 'Times New Roman'; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; font-size: medium;"><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif; font-size: 12px;"><em>“I think it’s important to have patience and give yourself time and plenty of rest. If you want to start running and you’ve never run your entire life, that’s an amazing and wonderful thing. Don’t put pressure on yourself. My advice to people is to stay at it and take their time. Set small goals along the way and don’t be overwhelmed by the process.” – Kara Goucher<br /><br /></em>In 2008, Nike Running star Kara Goucher became the fastest American woman to debut at the marathon distance, running 2:25:53 at the ING New York City Marathon. Like any debut runner, Goucher made an unbreakable commitment to the marathon, but she also acknowledged how daunting 26.2 miles can seem. That is why she reminds runners to “set small goals along the way” to avoid becoming overwhelmed by the enormity of the marathon distance.<br /><br />When you begin your marathon training, it’s important to start where you are comfortable. You’ve heard the saying, “You have to crawl before you can walk”; same goes for the marathon—you have to run one mile before you can run two, or 10 or 20 miles.<br /><br />Select a training program that complements your current training schedule, and focus on gradually increasing your running mileage so your body adapts to the rigors of marathon training. It’s helpful to break your training down into three to four week cycles and focus on small goals along the way, like completing your first double digit run, or running for 30 minutes without resting. Keep your training in perspective, and remember, instead of focusing on the finish line today, celebrate the start line—you're already standing on it!<br /> <br /></span></span><span class="Apple-style-span" style="border-collapse: separate; color: rgb(0, 0, 0); font-family: 'Times New Roman'; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; font-size: medium;"><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif; font-size: 12px;"><strong>Gearing Up</strong><br /><strong></strong>After you commit to the marathon, investing in the appropriate running gear is one of the most important things you can do. To kick start your training, you need a few essential items, such as moisture wicking socks, and technical running shirts and shorts. Above all, it’s imperative that you get fitted for the proper running shoes, which we’ll cover in the June edition of this e-newsletter. If you can’t wait until June, pay a visit to your local specialty running retailer and they’ll answer any and all questions you have about running footwear.<br /><br /><strong>Technical Socks:<span class="Apple-converted-space"> </span></strong>The number one rule for all runners is to stay away from cotton socks. Cotton fabric lacks the sweat-wicking technology, support features and ventilation capabilities that technical running socks provide. Technical socks keep your feet comfortable, dry and blister-free by wicking moisture away and allowing your feet to breathe.<br /><em><br /></em><strong>Technical Apparel:<span class="Apple-converted-space"> </span></strong>Running apparel has come a long way since the first marathon boom days of cotton T-shirts and sweatpants. Today’s innovative moisture-wicking technical fabrics help you avoid chafing and friction by keeping your skin dry, by using a flat seam construction and by providing optimal ventilation. Running in comfortable technical fabrics during the sweat-inducing days of summer training is key to enjoying your long runs in the sun.<br /></span></span><br /><span class="Apple-style-span" style="border-collapse: separate; color: rgb(0, 0, 0); font-family: 'Times New Roman'; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; font-size: medium;"><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif; font-size: 12px;"><strong>Doctor’s Orders:</strong></span></span><span style="font-weight: bold;"> </span><span style="font-size:85%;"><span style="font-family: arial;">Listed below are 10 topics from George Chiampas, Medical Director of the Bank of America Chicago Marathon</span><span class="Apple-style-span" style="border-collapse: separate; color: rgb(0, 0, 0); font-family: arial; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; font-size: medium;"><span class="Apple-style-span" style="font-size: 12px;"></span></span><span style="font-family: arial;">, that you need to consider as you begin your training.</span></span><span class="Apple-style-span" style="border-collapse: separate; color: rgb(0, 0, 0); font-family: 'Times New Roman'; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: normal; orphans: 2; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; font-size: medium;"><span class="Apple-style-span" style="font-family: Arial,Helvetica,sans-serif; font-size: 12px;"><ol start="1" type="1"><li>Be sure to inform your primary care physician of your marathon goal.</li><li>Address any and all injury issues with your trainer/coach or health care team.</li><li>Determine your sweat rate and fluid needs early on.</li><li>Train and begin using any foods or gels to determine what works best for you.</li><li>Don’t over-train; recovery is vital for your long term goal.</li><li>Consider how you respond to running in both hot and cold weather and adjust accordingly.</li><li>Rest; be sure to obtain as much sleep as possible during this training period.</li><li>Limit alcohol consumption as this is a performance inhibitor.</li><li>Be sure to obtain your daily nutritional needs of protein, carbohydrates and fat.</li><li>Run in safe and open environments and make yourself visible.</li></ol></span></span>Nolanhttp://www.blogger.com/profile/03776065371476535713noreply@blogger.com0tag:blogger.com,1999:blog-3282881781667282887.post-61366963510958430342010-06-25T07:45:00.001-07:002010-06-25T07:46:49.786-07:00Shoes = Very ImportantWhen asked about what he learned from his marathon debut in 2002, Olympic Marathon silver medalist and 2009 winner of the New York City Marathon, Meb Keflezighi, responded: “I learned three things: be patient, keep your beanie as it was 38-degrees on that day and I got cold, and shoes – I wore a pair that was for 5k or 10k racing. Even my dad noticed they were the wrong shoes. So coming onto 1st Ave. I was feeling the road.”<br /><br />One of the most essential ingredients to training injury-free is outfitting yourself with the proper footwear. Every running shoe is designed with a specific type of runner in mind. The best way to discover what shoe best fits your running needs is to understand who you are as a runner—your gender, the surface you run on, your stride, biomechanics, foot shape, body type and your injury history all factor into determining which shoe is best for you. A helpful tool to find your perfect shoe is the <a href="http://www.brooksrunning.com/Help/Shoe+Advisor/">Brooks Shoe Advisor</a>, which in six steps will help you discover the Brooks running shoe that fits your specific needs.<br /><br />Running specialty stores have trained staff that will monitor your foot type and stride to help find the proper shoes, and allow you to try on multiple styles to determine the best feel and fit.<br /><br />This week we’ll focus on choosing the appropriate footwear for your biomechanical needs. One way to figure out whether you are a neutral runner, an overpronator or an underpronator (supinator), is to take a look at your foot shape.<br /><br />The Normal Foot: If you were to get your foot wet and plant it on the sidewalk, a normal foot would have a normal-sized arch that shows the forefoot and heel connected by a broad band. Biomechanically, a normal foot lands on the outside of the heel and slightly rolls inwards to absorb shock. Runners with normal feet tend to have neutral strides or they tend to mildly overpronate. Neutral runners with normal feet benefit from a cushioned shoe that absorbs shock and offers mild support. Overpronators with normal feet will benefit from a shoe that offers stability to reduce the rate of pronation (inward rolling) and cushioning to absorb shock. About 55% of runners fall into the category of the neutral or normal foot.<br /><br /><br />The Flat Foot: The flat foot has a low arch and, when wet, the entire sole of the foot appears. A flat foot tends to strike on the outside of the heel and rolls inward or overpronates excessively. Over time, this can cause several different kinds of overuse injuries if not addressed with proper footwear. Runners with flat feet who overpronate benefit from shoes with firm (generally wider) midsoles and control features that reduce the rate of pronation. Runners with low arches and flat feet should avoid highly cushioned, curved shoes that lack stability and motion control features. About 40% of runners fall into the category of the overpronated, flat foot.<br /><br /><br />High Arched Foot: The high-arched foot, when wet, shows a very narrow band connecting the forefoot and heel or no band at all. This foot has a significant curve to it compared to the flat foot, and it is generally rigid and “supinated” or underpronated. Instead of rolling inward when the foot strikes the ground, the high arched foot continues to roll on the outside of the foot, thereby absorbing little shock. Runners with this foot type benefit from a highly cushioned, flexible shoe; hence, they should avoid motion control and stability shoes that reduce foot mobility. Fewer than 5% of runners fall into the category of the supinated, high arched foot.<br /><br />Local specialty running stores are equipped to fit shoes based on foot structure. This includes support of the arch, cushioning, and weight. Just remember that each person’s foot is unique and that finding the shoe that best fits your unique foot structure is very important to give you the best chance of reducing aches and pains.<br /><br />Running shoes should be replaced every 300 miles or every three to four months, whichever comes first. Log mileage in a journal and mark the date you purchased your shoes on the side of the shoe. Do not replace your shoes any sooner than one month prior to the marathon, as you want to have the shoes broken in before the event. You may want to rotate different shoes so that you do not become dependent on one particular shoe, as many running shoes change in the course of a year as new models are released and older models discontinued.<br /><br />If you run into a shoe snafu, seek a sports medicine specific podiatrist to evaluate your foot type and shoe choice before injuries compound themselves.Nolanhttp://www.blogger.com/profile/03776065371476535713noreply@blogger.com0tag:blogger.com,1999:blog-3282881781667282887.post-78672685166153995852010-06-20T17:15:00.000-07:002010-06-20T17:17:18.766-07:00First Team Run of the year tomorrow!!TOMORROW! Monday, June 21st! Kick off team run in conjunction with our summer UPS for DownS Walking Club<br /><br />Meet at the Dick Pond Athletics at 927 S. Roselle Road in Schaumburg. Dick Ponds has several pace groups that leave the Schaumburg store at 6:00 P.M. They run in the neighborhoods around the store. All runners are welcome.<br /><br />UPS for DownS runners should meet at the store at 5:45 and wear an UPS for DownS shirt (If you don't have one yet, let us know and we will bring one to you). Runners then go out with the appropriate pace group. All pace groups return to the store around 6:45 or 7:00.<br /><br />You may attend for just the run, just the walk or both - it's completely up to you.<br /><br />A little about the walking club for those who have not attended:<br /><br />The Walking Club meets weekly at the store at 7:00 P.M. After the runners stretch, at about 7:10 p.m., we match the runners who wish to act as mentors with walkers who have Down syndrome. They walk 1 mile together around the neighborhood. The walkers take anywhere from 15 minutes to 35 minutes to complete the course. The walk concludes at the UPS for DownS office, about a block from the Dick Pond store. We block off the parking lot with cones and have healthy snacks and music for about 45 minutes.Nolanhttp://www.blogger.com/profile/03776065371476535713noreply@blogger.com0tag:blogger.com,1999:blog-3282881781667282887.post-87718921490285349732010-03-22T20:06:00.000-07:002010-04-21T09:26:21.962-07:00Big Plans for 2010<meta equiv="Content-Type" content="text/html; charset=utf-8"><meta name="ProgId" content="Word.Document"><meta name="Generator" content="Microsoft Word 9"><meta name="Originator" content="Microsoft Word 9"><link rel="File-List" href="file:///C:/DOCUME%7E1/nming/LOCALS%7E1/Temp/msoclip1/01/clip_filelist.xml"><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:donotoptimizeforbrowser/> </w:WordDocument> </xml><![endif]--><style> <!-- /* Font Definitions */ @font-face {font-family:Wingdings; panose-1:5 0 0 0 0 0 0 0 0 0; mso-font-charset:2; mso-generic-font-family:auto; mso-font-pitch:variable; mso-font-signature:0 268435456 0 0 -2147483648 0;} @font-face {font-family:"Arial Unicode MS"; 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mso-list-type:hybrid; mso-list-template-ids:1594678156 751102790 1632912720 -1855695366 -488705862 -1618048658 -494791560 -1704065694 -530168604 1879209324;} @list l4:level1 {mso-level-number-format:bullet; mso-level-text:; mso-level-tab-stop:.5in; mso-level-number-position:left; text-indent:-.25in; mso-ansi-font-size:10.0pt; font-family:Symbol;} @list l5 {mso-list-id:1516847545; mso-list-type:hybrid; mso-list-template-ids:981889108 -967641792 972872812 -1423004738 745542124 -413757360 -634626570 808372182 356951400 871117400;} @list l5:level1 {mso-level-number-format:bullet; mso-level-text:; mso-level-tab-stop:.5in; mso-level-number-position:left; text-indent:-.25in; mso-ansi-font-size:10.0pt; font-family:Symbol;} @list l6 {mso-list-id:1912084579; mso-list-type:hybrid; mso-list-template-ids:-2091365340 2021833232 -1524619278 -943294492 -745012198 -1575862578 -749805768 73711512 -1415839338 1135928184;} @list l6:level1 {mso-level-number-format:bullet; mso-level-text:; mso-level-tab-stop:.5in; mso-level-number-position:left; text-indent:-.25in; mso-ansi-font-size:10.0pt; font-family:Symbol;} @list l7 {mso-list-id:2101946068; mso-list-type:hybrid; mso-list-template-ids:-2070395274 868503194 67698691 67698693 67698689 67698691 67698693 67698689 67698691 67698693;} @list l7:level1 {mso-level-number-format:bullet; mso-level-text:-; mso-level-tab-stop:.5in; mso-level-number-position:left; text-indent:-.25in; font-family:"Times New Roman"; mso-fareast-font-family:"Arial Unicode MS";} ol {margin-bottom:0in;} ul {margin-bottom:0in;} --></style><span style="font-family:arial;">We have BIG plans for 2010.</span>
<br /><span style="font-family:Arial;"><!--[endif]--><o:p></o:p></span> <p><span style="font-family:Arial;">UPS for DownS is a race-designated charity for both the Bank of America Chicago Marathon and the Rock ‘n’ Roll Chicago Half Marathon. UPS for DownS also has a team of triathletes who compete and raise awareness and funds.<o:p></o:p></span></p> <p><span style="font-family:Arial;">We have three options for fundraising through the Endurance Team this year.<o:p></o:p></span></p> <p><span style="font-family:Arial;"><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></span></p> <p><span style="font-weight: bold;font-family:Arial;" >1. Rock ‘n’ Roll Chicago Half Marathon</span><b><span style="font-family:Arial;"><o:p></o:p></span></b></p> <p style="margin-left: 0.5in; text-indent: -0.25in;"><!--[if !supportLists]--><span style=";font-family:";" >-<span style="font: 7pt "Times New Roman";"> </span></span><!--[endif]--><span style="font-family:Arial;">If you already registered for the race at this link (<a href="http://chicago.competitor.com/register/" target="_blank" title="$85 til 3/31, then $110 from 4/1 till sell out.">Rock 'n' Roll Chicago Half Marathon</a>), you can join our team for free by <a href="http://www.active.com/running/chicago-il/ups-for-downs-rock-n-roll-chicago-half-marathon-2010" target="_blank">CLICKING HERE.</a> <o:p></o:p></span></p> <p style="margin-left: 0.5in; text-indent: -0.25in;"><!--[if !supportLists]--><span style=";font-family:";" >-<span style="font: 7pt "Times New Roman";"> </span></span><!--[endif]--><span style="font-family:Arial;">If you are looking for a race entry, you can join our team for $250 by <a href="http://www.active.com/running/chicago-il/ups-for-downs-rock-n-roll-chicago-half-marathon-2010" target="_blank">CLICKING HERE</a>.<o:p></o:p></span></p> <p style="margin-left: 0.5in; text-indent: -0.25in;"><!--[if !supportLists]--><span style=";font-family:";" >-<span style="font: 7pt "Times New Roman";"> </span></span><!--[endif]--><span style="font-family:Arial;">The suggested fundraising minimum for this race is $975 (this amount has been set by Rock 'n' Roll race owners, NOT UPS for DownS and the $250 entry fee will be subtracted from this total).<o:p></o:p></span></p> <p style="margin: 0in 0in 7.5pt;"><span style="font-family:Arial;">Each UPS for DownS Charity Athlete will receive:<o:p></o:p></span></p> <p class="MsoNormal" style="margin-left: 1in; text-indent: -0.25in;"><!--[if !supportLists]--><span style="">-<span style="font: 7pt "Times New Roman";"> </span></span><!--[endif]--><span style="font-family:Arial;">A custom “Charity Athlete” Training shirt;<o:p></o:p></span></p> <p class="MsoNormal" style="margin-left: 1in; text-indent: -0.25in;"><!--[if !supportLists]--><span style="">-<span style="font: 7pt "Times New Roman";"> </span></span><!--[endif]--><span style="font-family:Arial;">Private tent at Start/Finish line with refreshments and private gear check;<o:p></o:p></span></p> <p class="MsoNormal" style="margin-left: 1in; text-indent: -0.25in;"><!--[if !supportLists]--><span style="">-<span style="font: 7pt "Times New Roman";"> </span></span><!--[endif]--><span style="font-family:Arial;">A custom UPS for DownS race shirt;<o:p></o:p></span></p> <p class="MsoNormal" style="margin-left: 1in; text-indent: -0.25in;"><!--[if !supportLists]--><span style="">-<span style="font: 7pt "Times New Roman";"> </span></span><!--[endif]--><span style="font-family:Arial;">UPS for DownS team runs;<o:p></o:p></span></p> <p class="MsoNormal" style="margin-left: 1in; text-indent: -0.25in;"><!--[if !supportLists]--><span style="">-<span style="font: 7pt "Times New Roman";"> </span></span><!--[endif]--><span style="font-family:Arial;">Participation in Endurance Team e-group with exchange of advice and recommendations about training and fundraising;<o:p></o:p></span></p> <p class="MsoNormal" style="margin-left: 1in; text-indent: -0.25in;"><!--[if !supportLists]--><span style="">-<span style="font: 7pt "Times New Roman";"> </span></span><!--[endif]--><span style="font-family:Arial;">The opportunity to be paired with a person with Down syndrome through our Adopt-a-Runner program;<o:p></o:p></span></p> <p class="MsoNormal" style="margin-left: 1in; text-indent: -0.25in;"><!--[if !supportLists]--><span style="">-<span style="font: 7pt "Times New Roman";"> </span></span><!--[endif]--><span style="font-family:Arial;">Fundraising Incentives;<o:p></o:p></span></p> <p class="MsoNormal" style="margin-left: 1in; text-indent: -0.25in;"><!--[if !supportLists]--><span style="">-<span style="font: 7pt "Times New Roman";"> </span></span><!--[endif]--><span style="font-family:Arial;">Team pasta dinner;<o:p></o:p></span></p> <p class="MsoNormal" style="margin-left: 1in; text-indent: -0.25in;"><!--[if !supportLists]--><span style="">-<span style="font: 7pt "Times New Roman";"> </span></span><!--[endif]--><span style="font-family:Arial;">Personal fundraising web page!<o:p></o:p></span></p> <p><span style="font-family:Arial;">Join our Rock 'n' Roll Chicago Half Marathon Team here: <a href="http://www.active.com/event_detail.cfm?event_id=1841541" target="_blank" title="You must already be registered for the Chicago Marathon. ">CLICK TO REGISTER!</a><o:p></o:p></span></p> <p><span style="font-family:Arial;"><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></span></p> <p><b><span style="font-family:Arial;">2. Bank of America Chicago Marathon <o:p></o:p></span></b></p> <p style="margin-left: 0.5in; text-indent: -0.25in;"><!--[if !supportLists]--><span style=";font-family:";" >-<span style="font: 7pt "Times New Roman";"> </span></span><!--[endif]--><span style="font-family:Arial;">If you are already registered for the race, you can join our team by <a href="http://www.active.com/running/chicago-il/ups-for-downs-chicago-marathon-team-2010" target="_blank">CLICKING HERE.</a><o:p></o:p></span></p> <p style="margin-left: 0.5in; text-indent: -0.25in;"><!--[if !supportLists]--><span style=";font-family:";" >-<span style="font: 7pt "Times New Roman";"> </span></span><!--[endif]--><span style="font-family:Arial;">Each UPS for DownS Charity Athlete agrees to raise at least $500 and will receive:<o:p></o:p></span></p> <p class="MsoNormal" style="margin-left: 0.5in; text-indent: -0.25in;"><!--[if !supportLists]--><span style="">-<span style="font: 7pt "Times New Roman";"> </span></span><!--[endif]--><span style="font-family:Arial;">A custom “Charity Athlete” Training shirt;</span><span style="font-family:Arial;"><o:p></o:p></span></p> <p class="MsoNormal" style="margin-left: 0.5in; text-indent: -0.25in;"><!--[if !supportLists]--><span style="">-<span style="font: 7pt "Times New Roman";"> </span></span><!--[endif]--><span style="font-family:Arial;">A custom UPS for DownS race shirt;<o:p></o:p></span></p> <p class="MsoNormal" style="margin-left: 0.5in; text-indent: -0.25in;"><!--[if !supportLists]--><span style="">-<span style="font: 7pt "Times New Roman";"> </span></span><!--[endif]--><span style="font-family:Arial;">UPS for DownS team runs;<o:p></o:p></span></p> <p class="MsoNormal" style="margin-left: 0.5in; text-indent: -0.25in;"><!--[if !supportLists]--><span style="">-<span style="font: 7pt "Times New Roman";"> </span></span><!--[endif]--><span style="font-family:Arial;">Participation in Endurance Team e-group with exchange of advice and recommendations about training and fundraising;<o:p></o:p></span></p> <p class="MsoNormal" style="margin-left: 0.5in; text-indent: -0.25in;"><!--[if !supportLists]--><span style="">-<span style="font: 7pt "Times New Roman";"> </span></span><!--[endif]--><span style="font-family:Arial;">The opportunity to be paired with a person with Down syndrome through our Adopt-a-Runner program.<o:p></o:p></span></p> <p class="MsoNormal" style="margin-left: 0.5in; text-indent: -0.25in;"><!--[if !supportLists]--><span style="">-<span style="font: 7pt "Times New Roman";"> </span></span><!--[endif]--><span style="font-family:Arial;">Fundraising Incentives, including admission to Hospitality Tent for athletes who raise $1000 by September 15th!<o:p></o:p></span></p> <p class="MsoNormal" style="margin-left: 0.5in; text-indent: -0.25in;"><!--[if !supportLists]--><span style="">-<span style="font: 7pt "Times New Roman";"> </span></span><!--[endif]--><span style="font-family:Arial;">Team pasta dinner<o:p></o:p></span></p> <p class="MsoNormal" style="margin-left: 0.5in; text-indent: -0.25in;"><!--[if !supportLists]--><span style="">-<span style="font: 7pt "Times New Roman";"> </span></span><!--[endif]--><span style="font-family:Arial;">Personal fundraising web page<o:p></o:p></span></p> <p class="MsoNormal" style="margin-left: 0.5in; text-indent: -0.25in;"><!--[if !supportLists]--><span style="">-<span style="font: 7pt "Times New Roman";"> </span></span><!--[endif]--><span style="font-family:Arial;">Charity Block Party on the course for your spectators and fans!<o:p></o:p></span></p> <p><span style="font-family:Arial;">Once you have registered for the Chicago Marathon, sign up for the UPS for DownS Team here: <a href="http://www.active.com/running/chicago-il/ups-for-downs-chicago-marathon-team-2010" target="_blank" title="You must already be registered for the Chicago Marathon. ">CLICK TO REGISTER!</a><o:p></o:p></span></p> <p><span style="font-family:Arial;"><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></span></p> <p><b><span style="font-family:Arial;">3. Name Your Race.<o:p></o:p></span></b></p> <p><span style="font-family:Arial;">The suggested fundraising minimum for Name Your Race is $250.<o:p></o:p></span></p> <p class="MsoNormal" style=""><span style="font-family:Arial;"><a href="http://www.active.com/running/anywhere-il/ups-for-downs-endurance-team-name-your-race-2010">Click here for NAME YOUR RACE Registration</a>. IT'S FREE!<o:p></o:p></span></p> <p class="MsoNormal" style=""><span style="font-family:Arial;"><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></span></p> <p><span style="font-family:Arial;">But, lest running 13.1 or 26.2 miles isn’t enough for you, UPS for DownS’ cadre of Charity Athletes includes ultramarathoners who have redefined their life and their limits, running incomprehensible distances in unfathomable conditions.<o:p></o:p></span></p> <p style="margin-left: 0.5in; text-indent: -0.25in;"><!--[if !supportLists]--><span style=";font-family:";" >-<span style="font: 7pt "Times New Roman";"> </span></span><!--[endif]--><span style="font-family:Arial;">Each UPS for DownS Charity Athlete receives:<o:p></o:p></span></p> <p style="margin-left: 0.5in; text-indent: -0.25in;"><!--[if !supportLists]--><span style=";font-family:";" >-<span style="font: 7pt "Times New Roman";"> </span></span><!--[endif]--><span style="font-family:Arial;">A custom “Charity Athlete” Training shirt; <o:p></o:p></span></p> <p style="margin-left: 0.5in; text-indent: -0.25in;"><!--[if !supportLists]--><span style=";font-family:";" >-<span style="font: 7pt "Times New Roman";"> </span></span><!--[endif]--><span style="font-family:Arial;">A custom UPS for DownS race shirt or singlet; <o:p></o:p></span></p> <p style="margin-left: 0.5in; text-indent: -0.25in;"><!--[if !supportLists]--><span style=";font-family:";" >-<span style="font: 7pt "Times New Roman";"> </span></span><!--[endif]--><span style="font-family:Arial;">UPS for DownS team runs; <o:p></o:p></span></p> <p style="margin-left: 0.5in; text-indent: -0.25in;"><!--[if !supportLists]--><span style=";font-family:";" >-<span style="font: 7pt "Times New Roman";"> </span></span><!--[endif]--><span style="font-family:Arial;">Participation in Endurance Team e-group with exchange of advice and recommendations about training and fundraising; <o:p></o:p></span></p> <p style="margin-left: 0.5in; text-indent: -0.25in;"><!--[if !supportLists]--><span style=";font-family:";" >-<span style="font: 7pt "Times New Roman";"> </span></span><!--[endif]--><span style="font-family:Arial;">The opportunity to be paired with a person with Down syndrome through our Adopt-a-Runner program. <o:p></o:p></span></p> <p style="margin-left: 0.5in; text-indent: -0.25in;"><!--[if !supportLists]--><span style=";font-family:";" >-<span style="font: 7pt "Times New Roman";"> </span></span><!--[endif]--><span style="font-family:Arial;">Team pasta dinner <o:p></o:p></span></p> <p style="margin-left: 0.5in; text-indent: -0.25in;"><!--[if !supportLists]--><span style=";font-family:";" >-<span style="font: 7pt "Times New Roman";"> </span></span><!--[endif]--><span style="font-family:Arial;">Personal fundraising web page <o:p></o:p></span></p> <p><span style="font-family:Arial;">Not an athlete? We are always in need of volunteers at these incredibly fun events. Volunteer activities include cheering on runners, Adopt-a-Runner, passing out water, assisting at team fun runs, helping with the Endurance Team Committee. We promise that none of these activities require running, swimming or biking insane distances (though hanging around these athlete types might inspire you to put down the donut and go for a walk)!<o:p></o:p></span></p> <p><span style="font-family:Arial;">For more information on how to be a Charity Athlete for UPS for DownS, contact us at marathon@upsfordowns.org with information about your area of interest (athlete or volunteer or both), your specific event, contact information, including phone and address, and why you are interested in UPS for DownS (neighbor, classmate, brother/niece with Down syndrome, special education teacher, Special Olympics coach, etc).<o:p></o:p></span></p> <p><span style="font-family:Arial;">100% of the funds raised by the UPS for Downs Endurance Team fund <a href="http://www.upsfordowns.org/community/katie-macdonald-literacy-project.aspx">The Katie MacDonald Down Syndrome Literacy Project</a>.<o:p></o:p></span></p> <p><span style="font-family:Arial;"><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></span></p> Nolanhttp://www.blogger.com/profile/03776065371476535713noreply@blogger.com0tag:blogger.com,1999:blog-3282881781667282887.post-13315009572656895542009-09-10T15:48:00.000-07:002009-09-10T16:03:40.005-07:00Bank of America Chicago Marathon closing in....<span style="font-family: arial;font-family:arial;font-size:100%;" >I apologize for the huge lag between blog posts here. It has been a very busy summer for sure...
<br />
<br /></span><meta equiv="Content-Type" content="text/html; charset=utf-8"><meta name="ProgId" content="Word.Document"><meta name="Generator" content="Microsoft Word 9"><meta name="Originator" content="Microsoft Word 9"><link style="font-family: arial;" rel="File-List" href="file:///C:/DOCUME%7E1/nming/LOCALS%7E1/Temp/msoclip1/01/clip_filelist.xml"><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:donotoptimizeforbrowser/> </w:WordDocument> </xml><![endif]--><style> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style> <p style="font-family: arial;font-family:arial;" class="MsoNormal"><span style="font-size:100%;">Today I attended the Bank of America Chicago Marathon Charity Operations meeting with Mike Reninger and Terri Devine-Ford. I tell you what - You would never believe how much work something like this is. The planning, the details, the last minute curve balls, the amount of people.... It's just mind boggling. We are truly grateful that the people at Bank of America, and the countless voulnteers, have dedicated their time and effort to such a huge undertaking.</span></p><p style="font-family: arial;font-family:arial;" class="MsoNormal"><span style="font-size:100%;">
<br /></span></p><p style="font-family: arial;font-family:arial;" class="MsoNormal"><span style="font-size:100%;">So we went over many many details. Necessary as they are, it did become a bit monotonous.</span><span style="font-size:100%;">But we got to a point in the meeting when we began to discuss the effects of the crowd, different sections set aside for special groups in certain locations, and Charity Mile. This is when I snapped back to attention.</span></p><p style="font-family: arial;font-family:arial;" class="MsoNormal"><span style="font-size:100%;">
<br /></span></p> <p style="font-family: arial;font-family:arial;" class="MsoNormal"><!--[if !supportEmptyParas]--><span style="font-size:100%;"> <o:p></o:p></span><!--[endif]--></p> <p style="font-family: arial;font-family:arial;" class="MsoNormal"><span style="font-size:100%;">I have only run one other official marathon, and that was the University of Okoboji Marathon out in Okoboji, IA. There were barely any spectators whatsoever. I have run many training runs on my own of 26.2 miles or more, but never another official marathon.
<br /></span></p><p style="font-family: arial;font-family:arial;" class="MsoNormal"><span style="font-size:100%;">
<br /></span></p> <p style="font-family: arial;font-family:arial;" class="MsoNormal"><!--[if !supportEmptyParas]--><span style="font-size:100%;"> <o:p></o:p></span><!--[endif]--></p> <p style="font-family: arial;font-family:arial;" class="MsoNormal"><span style="font-size:100%;">In fact, in most of the ultras that I run, I can go for hours without seeing one person. Then, when I do, it’s usually my crew and the same 10 other people that are crewing for the other runners that are running near my pace. Not that I would ever get sick of seeing their ugly mugs, but c’mon!! A little variety wouldn’t hurt!! Haha….Just kidding of course.</span></p><p style="font-family: arial;font-family:arial;" class="MsoNormal"><span style="font-size:100%;">
<br /></span></p> <p style="font-family: arial;font-family:arial;" class="MsoNormal"><!--[if !supportEmptyParas]--><span style="font-size:100%;"> <o:p></o:p></span><!--[endif]--></p> <p style="font-family: arial;font-family:arial;" class="MsoNormal"><span style="font-size:100%;">So needless to say, I am most excited about just experiencing the crowd at the Bank of America Chicago Marathon this year. I am almost certain that I began my speed work too late in my training to realistically keep my goal of a sub-3hr finish in my sights. So today, I made a promise to myself to just run at a pace that I feel comfortable at, try to evangelize UFD along the way to anyone who will listen, and just take it all in. I think the crowd will really make the experience exciting for me in particular.</span></p><p style="font-family: arial;font-family:arial;" class="MsoNormal"><span style="font-size:100%;">
<br /></span></p> <p style="font-family: arial;font-family:arial;" class="MsoNormal"><!--[if !supportEmptyParas]--><span style="font-size:100%;"> <o:p></o:p></span><!--[endif]--></p> <p style="font-family: arial;font-family:arial;" class="MsoNormal"><span style="font-size:100%;">So we’d love to hear - How are you feeling? What are your goals? What are you looking forward to the most? Let us know!
<br /></span></p><p style="font-family: arial;font-family:arial;" class="MsoNormal"><span style="font-size:100%;">
<br /></span></p> <p style="font-family: arial;font-family:arial;" class="MsoNormal"><!--[if !supportEmptyParas]--><span style="font-size:100%;"> <o:p></o:p></span><!--[endif]--></p> <p style="font-family: arial;font-family:arial;" class="MsoNormal"><span style="font-size:100%;">We are very excited and ready to make this another successful race for everyone involved….</span></p><span style="font-family: arial;font-family:arial;font-size:100%;" >
<br /></span>Nolanhttp://www.blogger.com/profile/03776065371476535713noreply@blogger.com2tag:blogger.com,1999:blog-3282881781667282887.post-18463320260199745232009-06-11T05:11:00.000-07:002009-06-11T06:51:54.774-07:00Training Reminder and info on this weekend's run<p class="Default" style="margin-left: 0.5in;"><b><span style=";font-family:HigherStandards-Light;font-size:11;color:#000000;" ></span></b><span style=";font-family:arial;font-size:100%;" ><span style=";font-size:11;color:#000000;" >I would like to make sure that you all fully realize at this point the challenges of the marathon and the work it will take to successfully finish the Race.<br /></span></span></p><p class="Default" style="margin-left: 0.5in;font-family:arial;"><span style="font-size:100%;"><span style=";font-size:11;color:#000000;" >If you do not currently have a training program in place, please contact me at 312-907-6213 or nming@burnhamnationwide.com. You can also click <a href="http://www.chicagomarathon.com/CMS400Min/Chicago_Marathon/runner_information/index.aspx?id=5391">here</a> for Nike's Official Bank of America Chicago Marathon Training Program.</span></span></p><p class="Default" style="margin-left: 0.5in; font-family: arial;">For those of you heading out for the run this weekend, I ran the course yesterday. It's half single track trails with various mud, roots and rocks along the way. If you have a pair of trail running shoes I would wear those. If you don't, it shouldn't be a big deal to just wear your road shoes. Just be aware that they may get muddy.<br /></p><p class="Default" style="margin-left: 0.5in; font-family: arial;">The other half is a very nice, wide, and scenic crushed gravel path. It's a total of about 8.5 miles. I would like to try to stick together so nobody gets lost, but if someone does get lost, we will be following the YELLOW trail markers. If you click <a href="http://connect.garmin.com/activity/6952105">here</a> you can see the feedback from my Garmin from my run on the course yesterday. Click on the Player button on the top right for more details.<br /></p><p class="Default" style="margin-left: 0.5in; font-family: arial;">If you want to see the middle section of my 100 mile race (Garmin battery only lasts 8 hours), click <a href="http://connect.garmin.com/activity/6649966">here</a>. Pretty interesting... Again, click on the Player button on the top right for more details.</p><p class="Default" style="margin-left: 0.5in; font-family: arial;">Hope to see you Saturday!<br /></p><p class="Default" style="margin-left: 0.5in;"><br /></p>Nolanhttp://www.blogger.com/profile/03776065371476535713noreply@blogger.com0tag:blogger.com,1999:blog-3282881781667282887.post-60137060647906828902009-06-03T15:48:00.001-07:002009-06-03T15:48:30.347-07:00National Running Day!Today is National Running Day! Celebrate by - RUNNING today! Click <a href="http://www.time.com/time/health/article/0,8599,1902027,00.html">HERE</a> for a cool story from Time magazine. I'm currently reading this guy's book - <a href="http://www.amazon.com/Born-Run-Christopher-McDougall/dp/0739383728">Born to Run</a>. I figured it would be good to read and get my mind focused on the Kettle Moraine 100 miler this weekend. Enjoy....Nolanhttp://www.blogger.com/profile/03776065371476535713noreply@blogger.com0tag:blogger.com,1999:blog-3282881781667282887.post-14946796829881314762009-06-01T05:05:00.000-07:002009-06-01T05:34:44.860-07:00Team Runs<meta equiv="Content-Type" content="text/html; charset=utf-8"><meta name="ProgId" content="Word.Document"><meta name="Generator" content="Microsoft Word 9"><meta name="Originator" content="Microsoft Word 9"><link style="font-family: arial;" rel="File-List" href="file:///C:/DOCUME%7E1/nming/LOCALS%7E1/Temp/msoclip1/01/clip_filelist.xml"><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:donotoptimizeforbrowser/> </w:WordDocument> </xml><![endif]--><style> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} a:link, span.MsoHyperlink {color:blue; text-decoration:underline; text-underline:single;} a:visited, span.MsoHyperlinkFollowed {color:purple; text-decoration:underline; text-underline:single;} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} --></style><div style="font-family:arial;"><span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Optima;font-size:100%;" >Attention Charity Athletes!</span></div><div style="font-family:arial;"><span style="font-size:100%;">
<br /></span></div><div style="font-family:arial;"><span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Optima;font-size:100%;" >Below is the schedule for fun runs with the UPS for DownS Endurance Teams. Please join us for as many as you can. We will send out reminders prior to each run, but want you to get these on your calendars as we know they fill up fast!</span></div><div style="font-family:arial;"><span style="font-size:100%;">
<br /></span></div><div style="font-family:arial;"><span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Optima;font-size:100%;" >We hope to see as many of you as possible. We will have some of our kids, teens and adults with their family and friends at each run to stretch with you at the start, man a water station along the route, or keep you company for a cool-down walk.</span></div><div style="font-family:arial;"><span style="font-size:100%;">
<br /></span></div><div style="font-family:arial;"><span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Optima;font-size:100%;" >RSVP so we know who to expect. We'd like to know:</span></div><div style="font-family:arial;"><span style="font-size:100%;">
<br /></span></div><div style="font-family:arial;"><span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Optima;font-size:100%;" >1. name</span></div><div style="font-family:arial;"><span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Optima;font-size:100%;" >2. race (marathon, half marathon, triathlon)</span></div><div style="font-family:arial;"><span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Optima;font-size:100%;" >3. current average pace</span></div><div style="font-family:arial;"><span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Optima;font-size:100%;" >4. current running distance</span></div><div style="font-family:arial;"><span style="font-size:100%;">
<br /></span></div><div style="font-family:arial;"><span style="font-size:100%;">All runs begin at 2 p.m. and should be finished by 4 p.m. </span></div><div style="font-family:arial;"><span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Optima;font-size:100%;" >Links are provided with maps. </span></div><div style="font-family:arial;"><span style="font-size:100%;">
<br /></span></div><div style="font-family:arial;"><span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Optima;font-size:100%;" >Saturday, June 13, 2009: Palos Forest Preserve in Willow Springs</span></div><div style="font-family:arial;"><span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Optima;font-size:100%;" >Distance – 8.3 mile loop</span></div><div style="font-family:arial;"><span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Optima;font-size:100%;" >MEET: at the end of the cul-de-sac between Maple Lake and Long John Slough.</span></div><div style="font-family:arial;"><span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Optima;font-size:100%;" >MAP: <a href="http://www.fpdcc.com/tier3.php?content_id=68&file=map_68l"><span style="color: rgb(0, 0, 240);"><u>http://www.fpdcc.com/tier3.php?content_id=68&file=map_68l</u></span></a></span></div><div style="font-family:arial;"><span style="font-size:100%;">
<br /></span></div><div style="font-family:arial;"><span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Optima;font-size:100%;" >Saturday, July 11, 2009: <span class="Apple-tab-span" style="white-space: pre;"> </span>Busse Woods in Schaumburg</span></div><div style="font-family:arial;"><span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Optima;font-size:100%;" >Distance – 7.7 mile loops</span></div><div style="font-family:arial;"><span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Optima;font-size:100%;" >MEET: at the Busse Lake Boating Center</span></div><div style="font-family:arial;"><span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Optima;font-size:100%;" >MAP: <a href="http://www.fpdcc.com/tier3.php?content_id=36&file=rec_36b"><span style="color: rgb(0, 0, 240);"><u>http://www.fpdcc.com/tier3.php?content_id=36&file=rec_36b</u></span></a></span></div><div style="font-family:arial;"><span style="font-size:100%;">
<br /></span></div><div style="font-family:arial;"><span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Optima;font-size:100%;" >Saturday, August 8, 2009: Springbrook Prairie in Naperville</span></div><div style="font-family:arial;"><span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Optima;font-size:100%;" ><span class="Apple-style-span" style="color: rgb(0, 0, 0);">Distance – 5.5 mile loops</span></span></div><div style="font-family:arial;"><span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Optima;font-size:100%;" ><span class="Apple-style-span" style="color: rgb(0, 0, 0);">MEET:</span><span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:OLIVEOIL;font-size:13;" ><span class="Apple-style-span" style="color: rgb(0, 0, 0);"><span class="Apple-style-span"> </span></span></span><span class="Apple-style-span" style="color: rgb(0, 0, 0);"><span class="Apple-style-span"> Parking lot on North side of 83rd Street </span></span><span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal; color: rgb(255, 255, 98);font-family:OLIVEOIL;font-size:13;" > </span></span></div><span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Optima;font-size:100%;" ><div><span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Optima;font-size:13;" >MAP: <a href="http://dupageforest.com/preserve.aspx?id=4216"><span style="color: rgb(0, 0, 240);"><u>http://dupageforest.com/preserve.aspx?id=4216</u></span></a></span></div><div>
<br /></div><div><span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Optima;font-size:13;" >Saturday, September 19, 2009: Waterfall Glen (Argonne in Darien)</span></div><div><span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Optima;font-size:13;" >Distance – 9.8 mile loops</span></div><div><span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Optima;font-size:13;" >MEET: at the trailhead on the north side of the park, immediately south of 55 on Cass Ave.</span></div><div><span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Optima;font-size:13;" >MAP: <a href="http://www.dupageforest.com/preserve.aspx?id=4224"><span style="color: rgb(0, 0, 240);"><u>http://www.dupageforest.com/preserve.aspx?id=4224</u></span></a></span></div><div>
<br /></div><div><span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Optima;font-size:13;" >Saturday, October 3, 2009: Busse Woods in Schaumburg</span></div><div><span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Optima;font-size:13;" >Distance – 7.7 mile loops</span></div><div><span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Optima;font-size:13;" >MEET: at the Busse Lake Boating Center</span></div><div><span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Optima;font-size:13;" >MAP: <span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal; color: rgb(0, 0, 240);font-family:Optima;font-size:14;" ><u><a href="http://www.fpdcc.com/tier3.php?content_id=36&file=rec_36b">http://www.fpdcc.com/tier3.php?content_id=36&file=rec_36b</a></u></span></span></div><div><span class="Apple-style-span" style="color: rgb(0, 0, 240);"><span class="Apple-style-span" style="text-decoration: underline;font-size:14;" >
<br /></span></span></div><p><span style="font-style: normal; font-variant: normal; font-weight: normal; line-height: normal; font-size-adjust: none; font-stretch: normal;font-family:Optima;font-size:14;" >For specific details about the runs, email me, Nolan Ming at nming@burnhamnationwide.com
<br /></span></p></span>Nolanhttp://www.blogger.com/profile/03776065371476535713noreply@blogger.com0tag:blogger.com,1999:blog-3282881781667282887.post-9720788292300236292009-05-22T08:03:00.000-07:002009-05-22T08:04:20.644-07:00Training<strong style="font-family: arial;">Train with NIKE for the Bank of America Chicago Marathon<br /> </strong><strong style="font-family: arial;"><img src="http://www.chicagomarathon.com/CMS400Min/uploadedImages/Chicago_Marathon/Marketing_Opportunities/NikeMicro_PaceTeam.jpg" vspace="5" width="150" align="right" height="198" hspace="5" /></strong><span style="font-family: arial;">NIKE’s Official 17-week Bank of America Chicago Marathon Training Program starts June 15 and is open to runners all over the world. </span><strong style="font-family: arial;"></strong> <p style="font-family: arial;">Chicago area runners have the opportunity to train with NIKE up to four days a week at various locations downtown and in the suburbs, including Fleet Feet Sports Piper’s Alley, Running Away Multisport, NIKETOWN, and Naperville Running Company. The complimentary group runs will offer an official Marathon training program in addition to 3, 5, and 7 mile routes. All weekend and most week day runs will be led by pacers.<br /> <br />Plus, now runners from Denver, Cleveland, Grand Rapids, Indianapolis, and St. Louis also have the opportunity to train with NIKE twice a week at local area running stores, including Boulder Running Company, Second Sole, Gazelle Sports, The Running Company, and Fleet Feet Sports. For specifics on these and other locations, check out <a rel="nofollow" target="_blank" href="http://insidenikerunning.nike.com/category/events/chicago-marathon/training-chicago-marathon-events/">nikerunning.com/chimarathon/training</a>. </p> <span style="font-family: arial;">Not from these areas? Runners across the country and around the world can train with Nike+. Use Nike+ Coach as your personal trainer to support you through an existing marathon training program or help you customize your own.</span><br /> <br /><span style="font-family: arial;"> And, all runners can download Chicago Marathon training programs available in beginner, intermediate, and advanced formats at </span><a style="font-family: arial;" rel="nofollow" target="_blank" href="http://insidenikerunning.nike.com/category/events/chicago-marathon/training-chicago-marathon-events/">nikerunning.com/chimarathon/training</a><span style="font-family: arial;">.</span>Nolanhttp://www.blogger.com/profile/03776065371476535713noreply@blogger.com0tag:blogger.com,1999:blog-3282881781667282887.post-79712031430170576522009-05-14T13:24:00.001-07:002009-05-14T13:25:58.729-07:00Pace Calculator<span style="font-family: arial;">Wondering what your pace is? </span><a style="font-family: arial;" href="http://www.coolrunning.com/engine/4/4_1/96.shtml">CLICK HERE</a>Nolanhttp://www.blogger.com/profile/03776065371476535713noreply@blogger.com0tag:blogger.com,1999:blog-3282881781667282887.post-37502716075728570462009-05-07T15:45:00.000-07:002009-05-07T15:49:00.479-07:00Fueling<span style="font-size:100%;"><span style="font-family: arial;">Athletes Who Experience Fueling Success: Of the athletes who have contacted us to report success (no fuel-related, performance-inhibiting problems and consistent energy levels), the following factors occur with reliable consistency:</span><br /><br /><span style="font-family: arial;"> * Fluid intake was under 30 fluid ounces/hour.</span><br /><span style="font-family: arial;"> * Sodium intake was between 300mg and 600mg/hour, with 400mg/hr being the most often reported dose.</span><br /><span style="font-family: arial;"> * Caloric intake less than 300 cal/hour.</span><br /><span style="font-family: arial;"> * Moderate simple sugar intake, favoring complex carbs.</span><br /><span style="font-family: arial;"> * Body weight at finish decreased no more than 2-3%.</span><br /><br /><span style="font-family: arial;">Athletes Who Experience Fueling Failure: Athletes who suffered poor performance due to fueling-related problems reported consumption as follows:</span><br /><br /><span style="font-family: arial;"> * Fluid intake over 30 fluid ounces/hour.</span><br /><span style="font-family: arial;"> * Caloric intake exceeded 300 cal/hr.</span><br /><span style="font-family: arial;"> * Consumed primarily simple sugar-based fuels, causing stomach ailments.</span><br /><span style="font-family: arial;"> * Sodium intake above 600 mg/hour.</span><br /><span style="font-family: arial;"> * Body weight at finish was hyper-hydrated with weight gain from 1-2%, or dehydrated at over 3% body weight loss.</span><br /><br /><span style="font-family: arial;">What you should derive from this data is that while there is no one-size-fits-all fueling formula. When it comes to fueling for endurance performance, less is best.</span><br /><br /><span style="font-family: arial;">Still want to know more about Fueling? Check out more here, <a href="http://www.hammernutrition.com/za/HNT?PAGE=ARTICLE&ARTICLE.ID=1275">Proper Caloric Intake During Endurance Exercise</a><br /><br />Thanks to Steve Born and Hammer Nutrition for sharing this information!<br /></span></span>Nolanhttp://www.blogger.com/profile/03776065371476535713noreply@blogger.com0tag:blogger.com,1999:blog-3282881781667282887.post-53976124605129957872009-05-01T15:33:00.000-07:002009-05-01T15:42:29.482-07:00Proper Running Form<meta equiv="Content-Type" content="text/html; charset=utf-8"><meta name="ProgId" content="Word.Document"><meta name="Generator" content="Microsoft Word 9"><meta name="Originator" content="Microsoft Word 9"><link rel="File-List" href="file:///C:/DOCUME%7E1/nming/LOCALS%7E1/Temp/msoclip1/01/clip_filelist.xml"><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:donotoptimizeforbrowser/> </w:WordDocument> </xml><![endif]--><style> <!-- /* Font Definitions */ @font-face {font-family:"Arial Unicode MS"; panose-1:2 11 6 4 2 2 2 2 2 4; mso-font-charset:128; mso-generic-font-family:swiss; mso-font-pitch:variable; mso-font-signature:-1 -369098753 63 0 4129279 0;} @font-face {font-family:"\@Arial Unicode MS"; panose-1:2 11 6 4 2 2 2 2 2 4; mso-font-charset:128; mso-generic-font-family:swiss; mso-font-pitch:variable; mso-font-signature:-1 -369098753 63 0 4129279 0;} /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} h2 {margin-right:0in; mso-margin-top-alt:auto; mso-margin-bottom-alt:auto; margin-left:0in; mso-pagination:widow-orphan; mso-outline-level:2; font-size:18.0pt; font-family:"Arial Unicode MS";} h3 {margin-right:0in; mso-margin-top-alt:auto; mso-margin-bottom-alt:auto; margin-left:0in; mso-pagination:widow-orphan; mso-outline-level:3; font-size:13.5pt; font-family:"Arial Unicode MS";} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} </style> <p class="MsoNormal"><span style=";font-family:Arial;font-size:11;" ><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" >I was recently watching my daughter run the mile at her junior high track meet and noticed that her form seemed to be a bit inefficient. I could see that she was driving her arms forward, which was causing her to over stride.
<br /></span></p><p class="MsoNormal">
<br /><span style=";font-family:Arial;font-size:100%;" ><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" ><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" >I’m not an expert on running mechanics, so I did some searching online and came across the following article by Rick Morris on RunningPlanet.com. I found it very useful and used it to help her correct a few inefficiencies with her form. I hope that you too can benefit from it.</span></p><p class="MsoNormal">
<br /><span style=";font-family:Arial;font-size:100%;" ><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" ><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" >>>>>>>>>>>>>>>>>>>><<<<<<<<<<<<<<<<<<<<<<<<<<</span></p><p class="MsoNormal">
<br /><span style=";font-family:Arial;font-size:100%;" ><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" ><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" >One often overlooked subject when learning to run is your running mechanics or running form. Many recreational runners make the assumption that running form is only important for competitive athletes. That assumption is wrong. It is just as important for a new runner to learn proper running mechanics. In many ways it is even more important for a beginning runner to learn proper form. Learn it early and you will avoid picking up bad running habits that can cause you to become injured, frustrated and an inefficient runner. If you have bad running form habits correct them now. It will improve your performance and help you avoid injuries. Everyone’s form looks a bit different.
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<br /></span></p><p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" >Even among the elite, world class runners, you will see many different specific running styles. <o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" ><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" >Some run low to the ground with little knee lift while others run powerfully, with high knee lift and a strong kick. Some athletes run with a slight forward lean and some run very upright. Despite the large variety in specific running forms, there are a number of elements that are common to almost all successful running styles. Each of these elements can be practiced and adjusted. Good running form is not something a runner is born with. It is a learned skill. I have been running for more than 35 years and I am still continually making small adjustments to my form. The science and study of running mechanics can get very complicated and involved. As you progress to more advanced levels of running, your running form will become more and more important.
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<br /><span style=";font-family:Arial;font-size:100%;" ><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" ><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" >Foot Plant<o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" >
<br />One of the most important phases of running mechanics is the position of your foot when it lands on the ground. When you foot strikes the ground it will land either; toes first, ball of the foot first, flat footed or heel first. Many runners make the mistake of reaching out in front of their body and landing heel first. That type of foot plant is inefficient and can be the cause of a long list of injuries. When you land on your heel, your leg is straight and extended in front of your body. The combination of a straight leg and a hard heel landing transfers a lot of impact through your heel and up through your knee to your hip. The excessive stress a heel strike places on your joints can cause pain and injury to your hips, knee, ankle and foot. Shin splints (pain of the front of your lower legs) is an example of a common running injury that can be caused by heel striking and over striding.</span></p><p class="MsoNormal">
<br /><span style=";font-family:Arial;font-size:100%;" ><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" ><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" >A heel first foot plant also means you are over striding. You are reaching out in front of your body with each step you take. When you reach out in front of your body, you will land heel first and will be putting on the brakes with each step. It is like trying to drive your car while pressing on both the gas pedal and brake pedal at the same time. You are wasting energy and making your training run harder than it should be. Landing toes first is not an efficient style for distance running. Toe first landings result in a lot of up and down motion and puts a lot of stress on the calf muscles. Toe running is more appropriate for sprinting than for distance running.
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<br /><span style=";font-family:Arial;font-size:100%;" ><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" ><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" >As a distance runner, your most efficient foot plant is one in which your foot lands directly under your hips or your center of gravity. You may land on the ball of your foot or flat footed. The ideal landing position is slightly toward the outside edge of your foot, just behind your little toe. Your foot would then naturally roll slightly inward while pushing off over your big toe. The slight inward roll of your foot is called pronation and provides some cushioning during the running stride. A small amount of pronation is normal and desirable, but excessive pronation can also be the cause of injury and stride inefficiencies. Excessive pronation can be prevented through the use of motion control shoes. That type of shoe has strong heel inserts that stop the inside rolling motion of pronation.
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<br /></span></p><p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" >While motion control shoes will temporarily solve the problem, it is like putting a band aid on a cut that will never heal. It solves the immediate problem but it not a long term cure. Pronation can be caused by weak muscles in your lower leg or stride inefficiencies. Doing some barefoot walking and running will help strengthen the ankle and foot stabilizing muscles in your lower leg. Doing exercises and drills on an unstable surface such as a wobble board or stabilization pads can also help with this problem. If you pronate severely I would suggest consulting with a physical therapist to find out of there are alternatives to motion control shoes in your specific case.
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<br /><span style=";font-family:Arial;font-size:100%;" ><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" ><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" >Posture</span></p><p class="MsoNormal">
<br /><span style=";font-family:Arial;font-size:100%;" ><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" ><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" >Years ago, when I was first learning how to run, I was taught to run with a very upright and straight posture. I was told not to lean forward or backward. Nearly every coach taught that same technique. They coached that way because it was the way they learned to run. I ran successfully using that technique in the early stages of my career but as I advanced to longer, more difficult training runs and higher levels of competition, that technique was no longer adequate. I began suffering from back pain and leg injuries. Running became more difficult and my enjoyment level plummeted. So, I made changes. If you watch world class runners on television, you will notice that they appear to run with no effort. They seem to be gliding smoothly along the road or track. I watched the most successful runners. Nearly all of them run with a straight and erect back, but they lean forward very slightly. This very slight forward lean gives them a completely balanced posture. Balance is the key word. You should always feel as if your upper body is in balance above your hips.
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<br /><span style=";font-family:Arial;font-size:100%;" ><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" ><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" >When you are standing still your upper body is very straight and balanced on top of your hips. Go ahead and try this. Stand up and feel your body. Lean your body forward and backward. When you lean forward you begin to lose your balance in that direction. When you lean backward you feel your balance shift to your rear. Only when you are standing with a straight upper body do you feel in balance.</span></p><p class="MsoNormal">
<br /><span style=";font-family:Arial;font-size:100%;" ><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" ><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" >Now start to walk forward. When you being to move shift your upper body very slightly forward. You are leaning into your movement. In a way when you walk you are actually falling forward and catching yourself with your legs. Running is the same. When you run you need to lean forward to keep your body balanced over your hips. If you kept your body straight your balance would be shifted to the rear of your body. You would not be able to continue the action of “falling forward”. You would have to reach out in front of your body and pull your legs back to create forward motion. That would make your running more difficult and inefficient.<o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" >
<br />The most efficient posture is one that is upright and relaxed with a slight forward lean. Your chest should be out and your shoulders back. If you lean too far forward you will begin a stumbling, high impact stride. You will also put excessive stress on your knees and back. A backward lean will cause you to over stride and land heavily on your heel, which will also stress your knees, hips and back. A visualization that may help is to imagine your hips and legs being a motor. You just want to keep your upper body balanced over your motor.</span></p><p class="MsoNormal">
<br /><span style=";font-family:Arial;font-size:100%;" ><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" ><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" >Keep your hips pressed forward and your butt tucked in. Visualize standing face first against a wall. Press your hips forward so that the bones of your hip touches the wall. Running with your hips forward will help your knee lift higher, with less effort.<o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" >
<br />Another common form error is called “sitting in the bucket”. This is especially common among beginning runners. This style is caused by the hip and butt being pushed back, into a slight sitting position. This causes your feet to be in front of your body with a very weak push off behind your body. Keeping your hips pressed forward will eliminate this form fault. Keep your body as relaxed as possible. Tense muscles will slow you down and force you to work harder. Concentrate on keeping your shoulders, jaw, torso and legs nice and loose.
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<br /><span style=";font-family:Arial;font-size:100%;" ><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" ><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" >Stride Length</span></p><p class="MsoNormal">
<br /><span style=";font-family:Arial;font-size:100%;" ><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" ><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" >The most common form flaw I have observed in runners I have coached is over striding. Forcing a long stride length will not improve speed or running efficiency. Just the opposite happens. Over striding will result in reaching out in front of your body with your foot and landing heavily on your heel. This will cause the braking action that I mentioned earlier. In a proper stride, your foot should land directly under your body with every step. Concentrate on running with a quick and light stride. Your stride should be like a rotary motion with your foot landing directly under your center of gravity at the bottom of each cycle. Over striding is a form flaw, but in order to run as efficiently as possible, you must extend your stride to its maximum, without over striding.</span></p><p class="MsoNormal">
<br /><span style=";font-family:Arial;font-size:100%;" ><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" ><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" >You should increase your stride length by opening up your stride or making “bigger circles” with your feet and legs. Do not reach out with your forward foot, but allow the forward momentum of your body to “catch up” with your forward foot so that no braking action is initiated. Your forward foot should land directly under your body. If you reach out with the forward foot, you will land on your heel and initiate a braking action with each step. This will excessively stress your knees, hips and back, in addition to slowing you down.</span></p><p class="MsoNormal">
<br /><span style=";font-family:Arial;font-size:100%;" ><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" ><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" >Stride Mechanics</span></p><p class="MsoNormal">
<br /><span style=";font-family:Arial;font-size:100%;" ><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" ><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" >All of your effort should directed forward. There should be very little up and down motion. Runners that bounce or hop when they run are wasting energy. They are also putting excessive stress on the knees, hip and back. You should feel as if you are gliding along. Imagine you are running with a beanbag on your head. If you bounce too much the beanbag will fall off.
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<br /><span style=";font-family:Arial;font-size:100%;" ><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" >Your stride should be quick and light. Visualize trying to sneak up on someone while you are running. Your steps should be light and quiet. If your steps are heavy and noisy, you are running with too much up and down motion, or are leaning forward too much.</span></p><p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" >
<br /></span></p><p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" >You should not exaggerate your knee lift when running long distances. A high knee lift is much more important when sprinting or when running hard for the finish line. An exaggerated knee lift will require the use of too much energy to maintain for a long period of time. Knee lift is a very misunderstood term. Many believe that knee lift means to lift your knee straight up, which results in a bouncy, up and down motion which wastes a lot of energy. A proper knee lift should feel like you are driving your knee forward, not up. A forward knee drive will result in a low to the ground and efficient forward running motion.</span></p><p class="MsoNormal">
<br /><span style=";font-family:Arial;font-size:100%;" ><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" ><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" >To initiate your foot plant, slightly pull your lead foot back gently so that it will match the speed of the ground moving under your body. That way you will avoid any braking action and will run very smoothly and efficiently. Immediately after your foot plant concentrate on quickly picking your foot up to continue the cycling motion. It may help to think of your legs moving in a continuous cycling motion, very similar to pedaling a bike. A rather amusing mental cue is sometimes use is imagining I am moving like the cartoon “road runner”. I imagine my legs spinning is a continuous circular motion and my body is just going along for the ride.<o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" >
<br />Arms</span></p><p class="MsoNormal">
<br /><span style=";font-family:Arial;font-size:100%;" ><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" ><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:100%;" >The main purpose of an arm swing is to provide balance and coordination with the legs. The arms should hang loose and relaxed, close to the body. Avoid excessive movement. You want to avoid any tenseness in the shoulders. Your wrists should be loose and floppy. Do not clench your fists. Your hands should be held in a relaxed manner. You may try imagining that you are holding a butterfly in your fingers. Do not crush the butterfly. Any tightness in your hands will transfer all the way up your arm.<o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:11;" ><span style="font-size:100%;">
<br />During the arm swing, your hands should not travel above your chest or behind the midline of your body. Try to avoid crossing your hand in front of your body. Keep your arm swing compact and your elbows at about a 90 degree angle. Do not drive your arms forward. A forward arm drive will encourage over striding. There is only one direction for arm drive - backwards. Driving your elbows back when you run will help you run with a quick, light and efficient stride.</span><o:p></o:p></span></p> <p class="MsoNormal"><span style=";font-family:Arial;font-size:11;" ><!--[if !supportEmptyParas]--> <!--[endif]--><o:p></o:p></span></p> Nolanhttp://www.blogger.com/profile/03776065371476535713noreply@blogger.com0tag:blogger.com,1999:blog-3282881781667282887.post-10747166098371763852009-03-19T15:22:00.000-07:002009-03-19T15:23:29.722-07:00Why I run for UPS for DownSI became passionate about running when I realized that there are no limits to what the human body can do. I started with a goal of running a half marathon. In one calendar year from running that half marathon I ran my first 100 mile ultra marathon, and placed 10th. Since then I have a new view on life. One that stretches the limits of what people may consider “tough” or “difficult” physically and mentally. <br /><br />We have a daughter with Down Syndrome. For me, running for charity, and especially UPS for DownS just adds more meaning to why I do what I do. If my passion for ultra-running can produce benefits or exposure for a great cause, then it makes crossing the finish line that much more meaningful. If I’m ever doubting that I can keep going during a race or in life, I think of my daughters and know that I will do whatever it takes to help them achieve their greatest potential in life. That means that I’m going to set the example of never quitting. I will not stop until I cross the finish line, and will do everything in my power to be there for them every step of the way to the finish line of life as well.Nolanhttp://www.blogger.com/profile/03776065371476535713noreply@blogger.com0tag:blogger.com,1999:blog-3282881781667282887.post-55124675551540307072009-02-14T13:28:00.000-08:002009-02-14T13:31:46.544-08:00The UPS for DownS Blog is on the air!We have created this blog as a central online interaction point for our athletes, families, and friends who may be interested in what we're doing.Nolanhttp://www.blogger.com/profile/03776065371476535713noreply@blogger.com2