Christmas Light Run was fun in the (absence of) sun

Thanks to all who attended the 2nd Annual Christmas Light Run! The weather was nice, the lights were fantastic, and the frosty snow masks were out in full force. Thanks, Dave, for putting it together again this year!

Photo: Andrew Knight and Chris Gjesfjeld gettin' frosty

online registration now available for Frozen Feat 2011!

Runners,

Lithia Motors of Grand Forks presents the 4th Annual Frozen Feat 5k and 10k on Saturday, February 12th, 2011.

Sign up today at active.com. CLICK HERE for the direct link.

For more details on the 2011 event, go to www.frozenfeat.com. There is some great stuff happening with the race this year! Long sleeve technical shirts, a frosty beard contest, finisher medals, and more! Read all about it online today!

See you (and your friends) at the 'Feat!

First RRRGF group run in December!

Saturday, December 4th at 8AM - GF YMCA - be there or be warmer snuggled in your bed sipping coffee and reading the paper.

I mean, nevermind. Sorry. I'm not doing a good job of selling this group run.

How about a better motivator - straight from our RRRGF apparel collection:

"There is no such thing as bad weather, just soft people." ~ Bill Bowerman

Let's do a couple of miles to start December right. See you at the Y. All races, all paces.

And just because people newer to running might be interested, some apparel tips to help make it more bearable:

Wear a tight layer on top and bottom, any type of gloves and hat (maybe balaclava or facemask will do, also). Also consider a shell layer to block any wind. Socks are your call. One pair usually still does fine, but I'm sure you'll all tell me about how I'm wrong if you're a two-pairer!

I'm not sure that I can describe what has been called the "runner's high," but like poetry and beauty, I know it when I experience it.

Matthew Shafner, runner

RRRGF Jackets Available to Order!

Hey! If you want a black RRRGF Jacket of your very own just in time for the cold weather, order by November 10, 2010!

Click HERE to go to the online ordering page. You can choose your size and pay online. It's simple! And, they make a wonderful Christmas gift....hint hint.

Happy Running!

Motivation

Check this out. Cheesy at first, but stick it out and you'll be inspired (maybe even teary) by the end!
http://www.youtube.com/watch?v=8SbXgQqbOoU

Intro Podcast

The introductory RRR-GF podcast. Available by RSS on iTunes as well!

You wreck me, baby...

Does marathon running wreck your knees?

No, New York Times. And stop messing with our heads by putting such a silly headline to a non-sequitur article...

Go wreck your knees this weekend at the Success Unlimited 5K run/walk. 8:30-9:30 is race day registration, 10AM gun. 3551 S 20th Street in GF behind Lumber Mart. Medals to all finishers.

And warm up with a 8AM run with RRR-GF at the YMCA!

Running long and hard is an ideal antidepressant, since it's hard to run and feel sorry for yourself at the same time. Also, there are those hours of clearheadedness that follow a long run.

Monte Davis, runner

TNRG

Join RRR's Godfather and Fabulous Farm Babe for our weekly run Tues., Sept. 28th at the Grand Forks Y at 6 p.m. We'll stroll 3.7 miles through the Near South Side Historic District. You'll run on granitoid and also run past RRR's chief Stacy's house; GF's only haunted house; Mike's house; the Cream of Wheat house; the Red River at flood stage. Here's the route:
www.usatf.org/routes/view.asp?rID=397354

Thought For The Day

Adversity causes some people to break; others to break records.
William Arthur Ward, American author

No one ever drowned in sweat.

Author unknown

Hugo's Potato Bowl Run set for 9-17-10!

Are you ready for the most fun 4.97 miles you've ever had?? Check out the 3rd annual Hugo's Potato Bowl 8k run and Tater Tot Trot on Friday, September 17th starting at 6pm from Riverside Park!

For full details, click HERE to download the registration form.

Congratulations, Mike!

When Mike Hergert turned 60 this month he marked the milestone birthday with a landmark event. Hergert took part in the American Cancer Society’s DetermiNation Hood to Coast 197-mile run. The vice president of Grand Forks-based Red River Farm Network ran a total of about 16½ miles in the race, sharing legs with 11 other men and women across the United States who work for agricultural businesses. The race, held Friday and Saturday, began at Timberline Lodge at Mount Hood, Ore., continued through Portland and ended in Seaside, Ore.

Full story

Fall Frolic Photos!

Thanks to Behl's Photography, we now have AWESOME shots of just about everyone from the Fall Frolic on 8-17-10!

Here's how to view:

You can CLICK HERE

OR

Go to http://www.behls.net/
Click on "online proof"
Type in "fallfrolicrun"
Enjoy!

Each household gets a FREE 4x6 photo of their choice! Additional photos are available for purchase for a very reasonable price. The first photo in the album is actually the price list, so click on it to learn more.

Fall Frolic 2010 amateur pics uploaded!

Fall Frolic 2010 pictures - some of the amateur pics are online here for your viewing pleasure. More updates from the Fall Frolic coming soon!

Fall Frolic is THIS TUESDAY!

Hi runners!

If you've been unaffected by my incessant reminding about the race, here's my final attempt! The Fall Frolic 5k, 10k, kids 1k, and Family Fun 1 Mile is coming up on Tuesday, August 17th (yes, THIS Tuesday). Registration is still open online (www.active.com, search Fall Frolic). Race day registration IS available. Races begin at Riverside Park in Grand Forks. Your Red River Runners-Grand Forks members have been working hard to put this event together. We're excited for you to see what we've been working on!

Here's the race schedule:

5PM: Packet Pick-up/ Registration opens at Riverside Park warming house
6:15pm: 5k and 10k races start
7pm: Awards for 5k (@ start line area)
7:10pm: Awards for 10k (@ start line area)
7:20pm: Kids 1k race begins
7:30pm: Family Fun 1 Mile begins

During event: Rhombus Pizza will be there selling slices, Behl's Photo will be there taking family pictures, the GF Fire Dept will be there with a FIRE TRUCK for kids young and old to explore, and the Grand Forks Tobacco Free Coalition will be there handing out great information about smoke-free lifestyles.

Come and celebrate Grand Forks going Smoke Free during the 3rd annual Fall Frolic! All proceeds benefit the Empire Arts Center.

See you Tuesday!

Stacy Kusler
Race Director

ENDracing strikes again!

Many of you may have heard of the new craze in racing in Grand Forks. If you haven't, you gotta check out www.endracing.com. These are the guys who put on the adventure races 3 times per year. The next one is coming up on September 4th and they are looking for participants (especially women who are looking to join a co-ed team).

(from the website: )
Here are the bare essentials:
Date: Sept 4th, 2010 (pre-registration, snacks, available on Sept 3rd)
Time: Check in opens at 6:30 a.m. Race starts at 8 a.m.
Length: Course closes after 10 and a half hours.
Location: Grand Forks, North Dakota
Categories: 3 person coed (premier category), 3 person open, 2 person coed, and two person open
Registration includes: Race entry, awesome swag bag (details forthcoming), post race refreshments, door prizes.
Wild AR 24 Hr: Top 3 person coed team will receive free entry* into the upper midwest's premiere adventure race, held in Duluth on Sept 17-18, 2010 (a value of nearly $1000!)
Contact: Andy at 701-330-0709 or endracing@gmail.co

If you're looking to push yourself to new limits and show yourself what you're really made of, sign up! I am mentally preparing myself to possibly embark on this adventure.

Happy Running (and adventuring)!

Stacy

Fall Frolic mailing address

PLEASE NOTE:

All registration forms that are mailed in need to be addressed to the following:

Red River Runners GF
PO Box 12702
Grand Forks, ND 58208-2702

Do not address it anywhere else, or to any other organization or the post office will return to sender.

Thanks!

Stacy

Turtle River next week

Dear running ladies and gents,

The midsummer is upon us. Time to shake things up. The run next week, July 27th, will be as follows:

When: 5:30 meeting at the GF YMCA,
Where: Turtle River State Park, west of GF
Who: Anyone who wants to come
What: Trail run (translation: not on cement, and good for using different muscles, softer on your feet)

Notes:
*If you have a bigger vehicle to transport more people, please bring it.
*Please bring a few bucks to reimburse the drivers for gas and parking at the grounds ($5 a vehicle)

Larimore 5k/10k

There is a 5/10K in Larimore this Saturday starting at 7:00 am. The proceeds of the run will go to a local woman with health problems.

The 5K makes a loop around the city of Larimore and the 10K follows a bike path and paved road to the Larimore Dam and back to the start. Registration is in front of the Tesoro gas station (before the race) in Larimore on Highway 18 in the center of Town. Sign up the day of the race. The cost is $15.

Hope you can make it!

Daily Mile

Several RRR-GF runners are on Daily Mile, a social networking/Facebook-connecting site (if you want it to) that charts runs, races, calories burned, has mapping features, etc. Check out this story on how the social part of running can help your training!

Congrats Amy and Kyle!

Marrying a marathoner

Kyle DeWitt, 24, Grand Forks, kneels down and proposes marriage to Amy Gulka, 24, Grand Forks, after she had crossed the finish line of Grandma’s Marathon on Saturday in Duluth. Amy had just finished running the 26.2 miles of the marathon from Two Harbors, Minn., and had no idea she was going to be asked to get married. She accepted, with much applause from nearby spectators. Amy told a photographer at the event that her running time in the annual marathon was her best ever.

www.usatf.org/routes/view.asp?rID=375278
Above is the running route for TNRG Jun 15th -- meet at the YMCA for a 6pm start time!

Video #3 and TNRG/BRG Tuesday, June 8th

Same time, same place: Meet at the YMCA at 6PM. Bring a friend!

Beginners will continue the run-walk training and TNRG will go a bit longer. A bit.

Third part (of three) of the extended cut promoting Red River Runners-Grand Forks. RRR-GF promotes running in Greater Grand Forks, including training for the Fargo Marathon, fun runs each month, sponsoring the Frozen Feat 5k/10k in February, and various competitive events throughout the year.

TNRG and BRG tomorrow night!

Join us tomorrow (Tuesday) night at 6pm for Tuesday Night Running Group AND the first session of Beginners Running Group!

Both groups will meet at the YMCA at 6pm. If you're able to run 3 to 4 miles without too much trouble, TNRG is for you. If you're still building up your mileage, try the Beginners Running Group (BRG) to get you there!

Whatever your pace, whatever your running ability, Red River Runners Grand Forks will help you achieve your running goals!

see you tomorrow night.

National Running Day 2010

Come celebrate National Running Day 2010 on June 2, 2010 for a 4 mile Fun Run/Walk

When: Wednesday, June 2, 2010 at 6:00 pm

Where: Toasted Frog entrance to the Greenway on 3rd street downtown

Who: Anyone who LOVES to run; anyone who would LOVE to start running and anyone inbetween!!! You can go less than 4 miles or more than 4 miles if you wish, depending on how you feel that day!

Why: It's all about that first step! Running is an incredibly healthy, easy, and accessible form of exercise. Whether it’s five minutes, 15 minutes, or 45 minutes, every little bit of time spent running makes a difference in the goal to live healthy, happy, and heart strong.

Join us for National Running Day on Wednesday, June 2, as we come together as a nation to take strides toward leading healthier, fitter lives. (taken from runningday.org)

RRRGF Promo Video Parts 1 and 2

Parts 1 and 2 this week. Gotta wait another week for the last installment!

First and second parts (of three) of the extended cut promoting Red River Runners-Grand Forks. RRR-GF promotes running in Greater Grand Forks, including training for the Fargo Marathon, fun runs each month, sponsoring the Frozen Feat 5k/10k in February, and various competitive events throughout the year.

Second part (of three) of the extended cut promoting Red River Runners-Grand Forks. RRR-GF promotes running in Greater Grand Forks, including training for the Fargo Marathon, fun runs each month, sponsoring the Frozen Feat 5k/10k in February, and various competitive events throughout the year.

RRRGF Pics in a Picasa Album

Picasa album of RRRGF pictures is now posted. Click here!Granted, I just threw a bunch of these pictures up there, so there are some that are too small, too big, duplicates that were or were not cropped, etc. Take a look and see any pics you are interested in and download them.

AK

The Roasting Video!

The video "roasting" Coach Koos from movie night on Sunday. Promo videos are coming soon!

The Roasting Video...

CONGRATULATIONS!

Runners,

Congrats on completing your final group run of the Fargo Marathon Training Class! Take this week to carb-load, rest, and relax before the big day!

Please join us tomorrow night (Sunday, May 16th) at 6pm at the Hughes Fine Arts Center for a showing of the movie "Spirit of the Marathon". We'll also discuss plans for race morning, packet pick-up, premiere the first RRR-GF video(s), and more.

RRRGF gear, including shirts and jackets will also be available for purchase.

Hughes Fine Arts Center is located at
3350 Campus Road on the UND campus. Coming east or west on University Ave, turn south at the Chester Fritz Auditorium and continue through the parking lot. Hughes is the last building on the left before the train tracks.

Bring a snack to pass and your own, um, hydration.

Runners World's Daily Kick in the Butt

They say you can't run away from your troubles. I say that you can.

John Bingham, The Courage to Start

HYDRATION STATION - COMING TO A WEDNESDAY EVENING RUN NEAR YOU!/Movie Night

Wednesday - 12 May - we will have a "Hydration Station" set up during our group run in University Park. Come and practice getting in those essential fluids without breaking your stride. All are invited to join in the run - whether or not you want to participate in the speed work session. Meet at 6pm at YMCA!

Also, officially announcing the final Sunday night get together - MOVIE NIGHT!

Where: Room 258 Hughes Fine Arts Building (3350 Campus Road, by the Chester Fritz Auditorium)

When: Sunday, May 16th at 6PM

What: Showing "Spirit of the Marathon"

Bring a snack to pass and your own beverage. After the movie we'll have a brief discussion about hotels/rides to Fargo on race day and last-minute tips!

ROUTES for Saturday. Meet at 7am

Runners,

The countdown is on! Just a few short weeks before the BIG DAY!

Here are the routes for this weekend. Please meet at Center Court at 7am on Saturday and we'll knock this out together.

Half, you have 8 miles

ROUTE

Full, you have 12 miles

ROUTE

See you Saturday!

Presentation by Eric and Cindy Sondag this Sunday!

Hello Runners!

I hope you can join us on Sunday, May 9th 2010 at 6pm at Plains Chiropractic for our final group presentation of this training season!

To wrap up this great series, we are going to have 2 very special guests come in and talk to us.

Eric and Cindy Sondag are a very accomplished running couple. Eric won the Fargo Marathon in 2008 (2:30.34) and his wife Cindy won the Winnipeg marathon last year (3:12.09).

Eric and Cindy have a very inspiring story. They will tell us about their crazy training schedules, how they fit in training with 2 kids, medical school, and full time jobs.

Eric and Cindy will also answer any questions you have about staying motivated, staying focused, staying injury free, and staying healthy.

Please join us! Here are the deets:

What: RRRGF Presentation
Who: Eric and Cindy Sondag, super stud runners
Where: PLAINS CHIROPRACTIC, 3750 32nd Ave South Suite #103
When: 6pm
What to bring: Any friends who are either running fargo, have plans to run fargo in the future, or have plans to start running at all.

Plains Chiropractic is located in the strip mall next to Menards. They are neighbors with Anytime Fitness. I would love an estimate of how many people to expect so if you could shoot me an email, that would be great! If you're not sure, no worries. You can show up at the presentation no matter what.

800's on hold for tonight

Due to the crappy weather, I am going to call off the 800's workout for tonight. If you want to run them on your own, more power to ya!

Have a great evening and we'll see you tomorrow for the belated Cinco De Mayo fun run!

Impromptu Cinco De Mayo Race (celebrated a day late)

Who: Anyone and everyone who wants to run. Especially those who want to run wearing mustaches and sombreros or other costumes.

What: Impromptu Race to celebrate Cinco De Mayo

When: 7:00 pm at Whiteys on Thursday, May 6th.

Why: There are only two types of guys who wear spandex tights in public: runners and professional wrestlers. We had originally planned to have professional wrestling night, but we couldn’t find a qualified referee. Instead, we’re having an impromptu race.

How Much: One friendly hola to others running the race. Other than that, there is no fee.

Prizes: All finishers will be given their choice of a handshake or high five from other finishers.

The Plan:

Everyone meets outside Whitey's and completes a warm up jog across the river. The invisible start/finish line is somewhere on the running paths behind Town Square.

5k Race - Run on running paths to Lincoln Park. Run the outside loop of the park (around the dog park) and get back on the running paths and head back to Town Square.

5 Mile Race - Run on running paths through Lincoln Park and head towards the Lincoln Golf Course Clubhouse, loop around the clubhouse and head back on the running paths. When you hit Lincoln Park on the way back, run the outside loop of the park (around the dog park) and then get back on the running paths to finish line near Town Square.

This is not a certified course; there will be no official times.

Everyone then takes a cool down jog/walk back over the River to Whiteys for a cool down cervesa (or beverage of their choice)

Practice Hydration Station - WED, May 12

Next Wed, May 12 - we will have a "Hydration Station" set up in University Park so we can practice drinking water while we run, jog, or walk on by. Whether or not you plan to participate in the Wednesday 800s, meet us at the YMCA at 6pm. We will jog to University Park, jog around it a couple times and then jog back. There will be a water table set up at just the perfect location along the University Park loop where you can get in some practice for race day. You never know -- there just may be a prize in it for the person who is the best (or maybe the worst) at actually getting the water into their mouth! Hope to see you this Wednesday, Thursday, Saturday and of course ... next Wednesday.

Denae & Nicole

LONGEST run of the training season!

Hi Runners!

I am so excited to see you all tomorrow morning! We will meet at the YMCA at 7am.

ATTENTION HALF MARATHONERS::
OK, I am sorry to make a big change at the last minute, but in reviewing the training plan, I need to make an adjustment for the half marathoners. On the schedule, it says you have 8 miles tomorrow and 11 miles next week. I want to flip flop that so you have your longest run this weekend (11 miles), and then next week, we'll start the taper by running 8 miles and then 6 miles the following week.

SO, you're Saturdays will look like this:
May 1 - 11 miles
May 8 - 8 miles
May 15 - 6 miles

Again, sorry for the last minute change, but this will be better for you come race day.

11 miles


FULL MARATHONERS:: your big day has come....the longest run of the training season. I know you can do it! I will be out with water/gatorade/bananas. If there's anything you want handed to you during the run, leave it with me in the morning.

Here is the route.

20 miles


See you tomorrow at 7am!

If you run, you are a runner. It doesn't matter how fast or how far. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run.

John Bingham, running writer and speaker

Wednesday 800s

HI everyone - to anyone interested, we are running 800s for speedwork training on Wednesday, April 28.

Where: Meet at YMCA, warm up jog together to University Park for measured laps, cooldown jog back
When: 6PM on Wed, April 28th
Who: Anyone interested, although everyone can benefit from this workout!

800s are a workout designed to blah blah blah - just read about them here

So BE THERE or BE somewhat less able to account for your lactate threshold and/or VO2 max output during glycogen depletion at key points in a distance running event...

P.S. Reminder that the RRRGF duds are in. Pick them up soon and wear them around town!
P.P.S. Save the Date: Sunday, May 16th, we'll gather (bring friends!) to watch "Spirit of the Marathon" a movie that follows several different runners in training for the Chicago Marathon. Very inspirational. Plan to bring your own treat to pass and a drink - it will be in Room 258 of Hughes Fine Arts Center, 3350 Campus Road on the UND campus. Time TBA - what's better - 2PM or 7PM as the usual info sessions have been held?

Answers to your Nutrition Questions

Below are answers to questions that were asked last week at the Pasta Potluck. Sorry it has taken me so long to get the information posted!

Q: What are the signs/symptoms of dehydration?
A: Concentrated urine, headache, fatigue, lethargy, muscle cramps, trouble concentrating, confusion, nausea, vomiting.

Q: What are the signs/symptoms of overhydration?
A: Overhydration causes a condition known as hyponatremia (an imbalance in fluid to electrolyte ratio). If you have mild hyponatremia you may experience nausea, bloating and GI upset. Severe hyponatremia will result in a throbbing headache, swollen extremities, wheezing, confusion, and extreme fatigue and can lead to death if not corrected.

Q: How much water/fluid should I drink for optimal hydration?
A: 2 hours before event, drink 16-24 ounces of fluid.
15 minutes before event, consume an additional 8-16 oz fluid.
Every 15 minutes during exercise consume 6-12 oz fluid.
After exercise you should consume fluids until urine is pale yellow color.
Daily you should consume adequate fluids that cause urination every 2-4 hours.

Q: What is difference between Gatorade, Powerade, Accelerade?
A: Gatorade is a 6% carb solution and provides 50 cal/8 oz. Powerade is a 7% carb solution and provides 70 cal/8 oz. It is recommended to consume a sports drink or diluted juice that is 6%-8% carb solution and provides 50-80 cal/8 oz to improve stamina and endurance during your strenuous event lasting longer than 60 minutes. Accelerade is a sports drink that also contains protein. Research has proven benefits to reduced muscle soreness and quicker recovery with this combination but has shown no performance benefits during exercise.

Q: How much carbohydrate should I consume during my run?
A: Target 100-300 calories carbohydrate per hour, depending on body size and tolerance to food, for exercise lasting longer than 60-90 minutes. Your pre-exercise snack should fuel the first 60-90 minutes. You can maintain high energy during exercise with sports drinks, diluted juice, energy bars plus water, energy gels plus water, jelly beans plus water, fruit/hard candies plus water. Experiment during training to learn what works best for you.

Q: What is best way to refuel after exercise?
A: An effective recovery program includes 0.5-0.75 grams carbohydrate per pound of body weight within the FIRST hour post-exercise. Then, enjoy another dose (carb-based meal or snack) every two hours for 4-6 hours. Having some protein (approximately 8-10 grams) along with the carbs is ideal (such as chocolate milk or yogurt, trail mix, cereal with milk, pasta with meat sauce). If you do not feel hungry after exercise, you can drink a beverage that provides both carbs and protein. **Note that chocolate milk is a tasty and effective recovery choice, with far more nutritional value than Accelerade.

If I forgot to answer a question or you thought of another question, please let me know!

Denae Grove, MS, LRD

Saturday Routes for 4/24/10

(Half Marathon – 10 miles, Full Marathon – 14.5 miles)

Like last week, everyone will be doing a ten mile loop and the full marathon runners will add the additional mileage to the end of the run. We will be starting at Center Court and heading toward the fitness Grand Forks Fitness Trail. The UND Memorial Union or Wilkerson Hall will both be good a bathroom/water stops halfway along the run. We will get off the Fitness trail on 6th Ave N and run to University Park. Take the sidewalk that takes you from 6th Ave N, through University Park, and back to University Ave and go back over the overpass and head back to Center Court.

10 Mile Route


The full marathon runners have an addition 4.5 miles. From Center Court, you are going to run east until you reach Cherry St, then turn south. Around 52nd Avenue, there is a running path that will wind you back to South Middle School. From the South MS, take 20th back north and find your way back to Center Court.

4.5 Mile Addition

Boston Marathon

Hello everyone!

I am overwhelmed by the support you've all shown Barb and I as we prepare for the Boston Marathon on Monday, April 19th!

If you would like to follow our progress throughout the race, log on to www.bostonmarathon.com and punch in our bib numbers:

Stacy: 14582

Barb: 17167

If you want to receive text message updates, text "runner" to 31901. You'll get a message back asking for the bib number you'd like to follow. text back our bib number (only one) and you'll be set. If you want to follow both of us via text, you'll need to text "runner" 2 different times. You'll get updates when we pass the following check points:

Start

10k

Half

30k

finish

Other Grand Forks runners to watch:

Heidi Evans: 4673

Michele Peterson: 20347

Richie Spitsberg: 1165

Michelle Bacon: 17147

Thanks for your support! We will see you SOON!

Stacy

Routes for Sat., 4-17-10

Guest running route author - Andrew Knight.

Half - 6 miles

ROUTE

Full - you have 13 miles.

6 miles - route same as the half-ers, looping from the YMCA through Riverside into EGF, then add: 7 miles

Meet at the YMCA ready to fly, or trudge, at 7AM.

Motivation in honor of the anniversary of Jackie Robinson breaking the race barrier in baseball this week in 1947. This one from another barrier-breaker, Jesse Owens:

"I always loved running...it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs."

Thought For the Day

"A man can fail many times, but he isn't a failure until he begins to blame somebody else."
Steve Prefontaine

From Runner's World

"Success seems to be largely a matter of hanging on after others have let go."

William Feather, author and publisher

Route for Saturday, 4-10-10

Yes, you read right....ROUTE....singular. Half marathoners, you have 9 miles, so you'll do one loop. Full marathoners, you have 18 miles, so, you guessed it...you'll do 2 loops.

This is partly because I didn't find any good 18 mile routes online, but mostly because this gives you a chance to stop at Center Court to get some water, catch your breath, and re-group before you tackle the next half of your run.

Please meet at 7am if you're interested in the early group, and 8am if you want to sleep in a bit. Remember, CC doesn't open until 7, so if you get there early, wait in your car!

Click below for the route:

ROUTE

We'll see you soon!!

Stacy

A Little Motivation

"I do my best thinking when I'm running. I don't know why that is--everything seems to flow so easily. It's almost a spiritual thing for me."

Apolo Ohno, Olympic speed skater

Anyone Interest in Running a Team Relay

Hey Everyone, this is Josh. I received an email for a 12 person relay event from Winona, MN to Minneapolis. (http://www.ragnarrelay.com/greatriver/index.php) The Race is a 12 person relay that covers 193 miles. The course is divided into 36 legs, each team member runs three of those legs, ranging between 3 and 8 miles each. This relay race is physically demanding, but legs vary in difficulty, and participants can choose which legs they run. This unique relay format makes the Ragnar Relay Great River an accessible race for beginners, yet challenging enough for the most competitive.

I started a discussion board on our facebook page to gauge interest from our group. If you might be willing to try something like this, please comment on the discussion board. We'll plan more if we get several people interested.

From Runners World..."A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty." Winston Churchill

Order your apparel here!

CLICK HERE
to order your RRRGF apparel

Ordering closes on April 9th, 2010.

7am Group Run Start from YMCA on 4-3-10

Hi Runners!

Here we are, about to embark on the Saturday of our 10th group run. My, how time flies!!

This Saturday, meet at 7am at the YMCA if that's your preference. If you want to go at 8am, follow the same pattern that we've been using all along. I would request that all 8am runners drop me an email letting me know you'll be there so I can get an idea of group numbers.

Now, for the routes:

Full marathoners, you have 16 miles on the agenda! I am so proud of all of you for getting to this point. Every Saturday, you accomplish another feat of going farther than most of you have gone before. Congrats!

CLICK HERE for the route.

Half Marathoners, you have 9 miles this weekend. I am so impressed by the sheer number of you who keep coming back week after week! I have to say, it really makes my day when I get to see all of your smiling faces on a Saturday morning. Many of you, like the marathoners, are going farther than you've ever gone before. Congratulations on sticking with it. The finish line in Fargo will be SO SWEET!

CLICK HERE for the route.

Remember to get your shirt orders in SOON! I sent out a new email asking you to place your order. With this new way of ordering, you can see the design and order and pay online in one easy step! I will have ALL items shipped to me and I will dispense them the week of April 12th. One thing to note: when you've finished your online order, a screen will pop up with your order confirmation. Don't freak out if the description of the items is wrong (ex: hooded sweatshirt instead of running jacket). This is just a glitch on the shirt company's end and I have been assured we are getting our correct items!

See you Saturday!

Happy running.

Group run at 7am from Center Court!

Runners,

Since the miles are getting longer and the sunshine is coming out earlier, we have decided to choose this week as the week we convert to 7am Saturday runs. If you still want to run at 8am, you are more than welcome to come at that time. I, for one, am not a 7am runner so I feel for those of you who share my beef with mornings!

Nonetheless, I want to offer the 7am run, especially to the marathoners, because I also appreciate having an entire Saturday to do what you want.

So, this week, meet at 7am at Center Court. CC doesn't open until 7am, so if you're planning to come ahead of time, prepare to chill in your car for a bit.

Those who want to come at 8, stick to the usual plan of meeting in the lobby.

Full marathoners will run 15 miles

Half Marathoners will run 8 miles

Happy Running!

Group Run 8am Saturday 3-20-10 from the YMCA

Hi Runners!

Group run tomorrow will start at 8am at the YMCA. See you there!!

Half, you have 7 miles. Full, you have 13!!

Half- 7 miles

Full - 13 miles

Group Run Saturday at 8am at Center Court

Hi Runners!

Group run Saturday, March 13th 2010. Start at 8am at Center Court. I will not be there to hand out cheat sheets, so be sure you're familiar with the routes before you arrive. Your trainers will be there to help you along the way.

14 miles

6 miles

Happy Running!

BREAKFAST at ULC after the run this weekend!

Pancakes! Get your pancakes here!

We are celebrating our completion of Phase I by having the trainers cook us breakfast this Saturday! We will start and finish from United Lutheran Church (address below). Please enter in the door closest to the day care fence (facing Walnut Street) by 8am (usual time).

While you're out running, your trainers will stay back to cook you breakfast! I hope you can all join us for some yummy pancakes, eggs, and juice.

Here are the routes, starting and finishing at ULC:

6 Miles

12 Miles

United Lutheran Church

www.unitedgf.org

324 Chestnut Street
Grand Forks, ND 58201-4664
(701) 775-4279

PLEASE make sure your friends know the change of location. This was a last minute thing, so hopefully the word gets out quickly!!

Happy Running!

Group Run 8am Saturday at Center Court

Hi Runners!

We had a chilly start to our week, but Mother Nature is paying us back this weekend with beautiful weather! Hopefully you can join us for our 6th week of group runs.

This week, full marathoners have 9 miles and Half Marathoners have 5 miles.

Here is the link for 9 miles:
http://www.usatf.org/routes/view.asp?rID=268946

Here is the link for 5 miles:
http://www.usatf.org/routes/view.asp?rID=351955


Meet at 8am at Center Court.

Also, don't forget about the nutrition presentation on Sunday night at 7pm at Center Court. Barbara Arntson will be presenting.....it will be GOOD STUFF! Don't miss it!

Happy Running!

Group Run 8am Saturday at the YMCA

Hello runners!

THANK YOU to all who came out for the 3rd annual Frozen Feat last weekend! We had a great event and I hope you all got a good run in with fellow running enthusiasts!

We are back on schedule to meet Saturday at 8am at the YMCA. Here are the routes:

1/2 marathoners will go 5 MILES

Full Marathoners will go 11 MILES

I will be there to send you off, but then I am heading out of town. Please watch out for each other and make sure all of our runners get back safely!

Happy Running!

No Group Run --- Frozen Feat weekend!

It is finally here....the 3rd Annual Frozen Feat!

Because of this, we will not be meeting for our usual group run at 8am on Saturday. I hope to see you all out at the race! (if you're not signed up, you can register on the day of starting at 8am)

If you don't want to run the race but are willing to help, we could use course volunteers and/or people to bring baked goods to sell at our bake sale. cookies, bars, banana bread, bagels, etc. Everything needs to be individually wrapped to be sold.

For more info on the Frozen Feat, go to www.frozenfeat.com

Happy Running!

YMCA at 8am on 2-6-10

Gang,

You are going to help us out with "testing out" the Frozen Feat courses this Saturday!

For the routes, follow these instructions:

1.) go to www.frozenfeat.com
2.) Click on "course maps"
3.) if you're a half marathoner, click on the 5k route.
4.) if you're a full marathoner, click on the 10k route.

these routes are about a mile short of what you're supposed to run this weekend. We will add distance by running from the Ymca to start line, and back to the Ymca after we've finised. You will be right around where you need to be.

See you Saturday morning at the YMCA at 8am SHARP!!

Happy Running!

Group Run Saturday at 8am at Center Court

Full marathon Route

Half Marathon Route

See you Saturday at 8am at Center Court!

Athletic republic tour rescheduled

Due to the weather, the tour of Athletic Republic inside Center Court has been rescheduled to tomorrow at 7pm.

Email me with questions.

Happy Running!

A great way to start a Saturday

We had a great turnout this morning for our first group run! Here are some photos of the runners who braved the snow. It was a beautiful, warm run this morning. Happy that 22 people could make it out!



The Scene at 7:30am this morning before the group run. Pretty snowy!

















After the run, Craig made a snow "runner" for us to enjoy.
















Post run. Some of the half marathon group. It was great snowball-making snow, as you can see (craig). Thanks for bombing me after the run, guys. Payback is on the way!
















Great job today, everyone!

See you next week.

Still on!

It's a balmy 34 degrees in the Grand Cities. It's a little mushy outside today, but still a great day for a run.

I will see you all at the YMCA at 8am!

Happy running!

weather

Hi Gang!

I know lots of you are wondering about the weather. Right now, if it stays like this (warm and snowing), we will still plan to meet.

If the weather gets worse, please check the blog before departing for the YMCA to make sure we are still on.

Thanks!

First Group Run This Saturday!

First group run coming up Saturday January 23rd 2010.

meet at 8am at the YMCA

Click here for Half Marathon Route

Click Here for FULL marathon Route

Stay tuned to your email for weather related announcements/postponements/cancellations.

Happy Running!

Thank you!

Thanks to all who came out for the RRRGF informational meeting today. We had a great turnout. It was very motivating to see so many of NEW faces who want to embark on the 18 week journey with us. Make sure to check this site weekly (or more) to get the latest information on where to meet us. If you're not ready to commit to the whole 18 week session, I invite you to come out for a group run just to try it. I am confident that you'll like what you find.

Our first group run will begin at 8am at the Grand Forks YMCA. Watch the blog for links on registration forms, schedules, and more coming soon!

Links to remember right away:

www.fargomarathon.com

www.frozenfeat.com

www.redriverrunnersgf.blogspot.com (you're already here!)

www.runnersworld.com (great articles and tips for runners of all types)

www.halhigdon.com (training schedules if you don't like ours)

www.dailymile.com (facebook for runners, basically!)

www.usatf.org (click on the blue USA logo, and look up and create running routes in GF and around the country!)

Happy Running!

RRRGF INFO MEETING TODAY!

Join us today at 1:30pm in room 258 at the Hughes Fine Arts Center on the campus of UND.

At the meeting, we will discuss the 18 week training program for the Fargo marathon/half marathon, introduce our trainers to you, give you motivation to run outside in the winter, and much much more!

If you cannot make the meeting today, watch the blog later this afternoon for all pertinent information you'll need.

See you soon and Happy Running!

Red River Runners Grand Forks makes the news!

Check out the link here!

Informational meeting set for 1-16-10

It's that time of year again! The holidays are here, we've stuffed ourselves full of turkey and mashed potatoes, and now we're pondering what big goal we can set to make 2010 a successful year. Well, friends, I am here to help.

The 2010 Fargo Marathon Training Class is set to begin on January 23rd at 8am at the YMCA in Downtown Grand Forks. Whether you're running the full marathon, the half marathon, or any of the other races included in the Fargo marathon weekend, Red River Runners Grand Forks wants to help you get to the finish line.

Need some convincing that this is the path you want to embark on this winter? Come to the informational meeting set for January 16th at 1:30pm in room 258 at the Hughes Fine Arts Center on the Campus of the University of North Dakota. At this meeting, we'll tell you all about the 18 week training class (January 23rd through May 22nd) including group runs, informational sessions, dressing for cold weather running, injury prevention, and more!

Worried about finding people who run at your pace? Red River Runners is bringing back our trainers again this year. Trainers are leaders of individual pace groups so you'll always have someone to keep you motivated! Training is easier AND more fun with a group!

Looking for running partners AFTER the training class is over? RRRGF meets weekly through October. The group also provides a great atmosphere for making new running friends. Find someone at your pace and meet up whenever works best for you!

Whatever your pace, whatever your ability level, Red River Runners Grand Forks is looking forward to helping you accomplish your running goals.

Stay up to date with what RRRGF is doing all year long by following us on twitter, facebook, and our blog.

Happy Running! See you on January 16th.