Red River Runners

WE HAVE MOVED TO A NEW WEBSITE

2012-02-22T13:03:00.002-06:00

We have moved! Please check us out at our NEW WEBSITE.

www.RunGrandForks.com

Turkey Trot info

2011-11-21T19:23:00.003-06:00

Announcing our first ever turkey trot prediction run! Details and registration are below:

Distance 5K (3.1 mi) or 8K (4.97 mi) Walkers and families welcome

Date and Time Sunday, November 27, 2011. Event starts at 4:00pm

Location Meet at The Blue Moose in East Grand Forks. Start and Finish will be from their deck on the west side. No mile markers will be on the courses!

Donation $5 to offset prize costs, extra will be donated to the Northlands Rescue Mission from RRR-GF

Logistics No watches/GPS/iPods allowed! (Times will be recorded, however.) Your prediction form (below) will be filed before the race and compared to your actual time. The three smallest time differences are the prizewinners. Speed breaks a “tie.” Stay afterward for the award ceremony and to socialize at “The Moose” –we have reserved the bar area for food and drinks!!

Course Maps are found here: 5k 8k

2011-11-04T18:58:00.001-05:00

Frozen Feat registration is NOW OPEN online!

CLICK HERE or go to www.active.com and type in "Frozen Feat" for the keyword.

National Running Day! Nov 6th

2011-11-04T07:29:00.002-05:00

Celebrate National Running Day this SUNDAY by joining us at 4pm at the YMCA! We will do a nice little 3 mile run/walk. No timing, no numbers, and the registration fee is a free will donation. Hot chocolate and baked goodies to follow. See you out there!

RRRGF Podcast update

2011-11-01T07:44:00.001-05:00

Racing season over? “Tapering” down from a fall distance race and trying to coast through Halloween? Is barefoot running a scary thought for you? Dr. Joshua McSparron, a barefoot runner and chiropractor, has some advice about how to shake up your routine by leaving the shoes behind.

Josh is also accepting old racing medals for veterans through a nonprofit that collects and redistributes them. Contact him if interested in donating. Click on the link above or HERE for the podcast page.

Red River Runners -- "Fall Freshen Up"

2011-10-11T21:32:00.002-05:00

It's been a long and glorious summer. Everyone was busy running their buns off here or there. Now that the Fall races are slowly winding down, let's re-group and get re-acquainted with the Grand Forks running community! Every Saturday from now until forever (ok, not really forever, but we'll get close), we will be meeting on Saturday mornings for group runs. These group runs are open to ALL RUNNERS who want to get their day started off on the right foot, or to end their week on a high note. Distances are decided upon arrival and vary from 3 miles, all the way up to marathon training distances. The Saturday morning runs are also going to be simultaneously used for training for the Fargo Marathon or other Spring races. This training program starts in January....you'll hear more on that later.

For now, please come on out and join us this Saturday at 8am at the YMCA. Tell your friends, force your family, and encourage your co-workers to do the same. We have a HUGE running community in Grand Forks and I invite you all to use RRRGF to bring everyone together for some good old fashioned fun.

More updates to come regarding the 2012 season of RRRGF. Until then, happy running y'all!

Stacy Kusler

RRRGF lead cheese.

Fall Frolic 2011 Results

2011-09-17T20:43:00.005-05:00

Congrats to all who participated in the 2011 Fall Frolic! We jumped, crawled, and water-sledded our way through 15K of fun! Here are the results from the day. Look for us again next year for more frolic-ing!

RESULTS:

5k Run/Walk:

15k Run

15k Relay

15k Relay Results (2 and 3 person relay results on same page)

2011-09-15T13:14:00.001-05:00

CLICK HERE for Fall Frolic Course Map

Some helpful hints to Fall Frolic participants

2011-09-11T21:43:00.004-05:00

Hello Fall Froilc Participants! Here are are some notes to help you be prepared for the upcoming race this weekend. CLICK HERE to review the helpful hints!

2011-08-22T23:35:00.000-05:00

The Fall Frolic is coming up fast! Have you got your team together? Are you ready to tackle the challenge on your own? Whether you're going solo, or teaming it up, get registered today and secure your spot!

To download the Fall Frolic Printable Registration form, CLICK HERE

To Register online, CLICK HERE

New running event in Grand Forks

2011-08-22T21:30:00.003-05:00

Runners,

Check out this new 10k that is coming to GF on September 10th!

Choice Financial 10k fun run/walk on 9-10-11.

Go to: http://www.visitgrandforks.com/main.php/eventplannerform_login

Once at the login page, users can enter

Username: choice

Password: funrun

Happy Running!

Fall Frolic Registration Forms

2011-08-09T23:15:00.003-05:00

To download the Fall Frolic Printable Registration form, CLICK HERE

To Register online, CLICK HERE

2011-07-27T23:17:00.005-05:00

The 4th Annual Fall Frolic is stepping it up a notch! With a 15k run/relay added to the schedule this year, AND course obstacles, you can puddle jump, slip-n-slide, and army crawl your way through this lean and mean course. Get your team of 2 or 3 together, or take on the challenge solo. Either way, you are going to walk away with a medal and a smile. Sign up today at www.active.com/ keyword: Fall Frolic, or just CLICK HERE!

4th Annual Fall Frolic is here!

2011-07-18T22:53:00.002-05:00

Are you ready for some grid-iron, gut-wrenching, weakness-leaving-the-body-sweating? Then sign up for the 4th Annual Fall Frolic event! This year, we've added a 15K run/relay. There's also a 5k run/walk, a kids and family 1/2 mile, and a kids and family 1 mile. All races are complete with obstacles to overcome....hurdles, tire jumping, puddle running, army crawling, and more! Get your teams together and run the 15k as a 2 or 3 person team, or take on the challenge on your own. Either way, it's going to be a BLAST! Sign up today!

Saturday morning Group Run June 25, 2011

2011-06-24T16:26:00.002-05:00

Join us tomorrow (Saturday June 25) at 8am at the YMCA for a weekly group run! We'll meet at the Y and plan on a nice easy 4-6 miler.

Any and all are welcome! If you have friends or family who are wanting to try us out, bring 'em along!

See you Saturday....it's going to be beautiful!

TNRG and BRG every TUESDAY at 6pm!

2011-06-12T22:49:00.003-05:00

Don't forget to mark your calendars for Tuesday nights! We have Tuesday Night Running Group AND Beginning Runners Group at 6pm at the YMCA.

If you're a beginner, the group starts Tuesday, June 14th and lasts for 10 weeks. We have so much fun at BRG. Just show up ready to workout and I will walk you through our 10 week plan. Basically, we do run/walk intervals and build you up to a 30 min run by the end of week 10. First week, we run for 2 min, walk for 4, and repeat 5 times. The program has you running 4 days per week.

No obligation! Show up, try it, and if you hate it, you can stop. If you love it (I know you will), and want to continue, it's $20 for the 10 weeks and includes a shirt, training program, etc.

See you on Tuesday, and tell your friends!

June Updates from RRRGF

2011-06-07T20:35:00.001-05:00

Fargo Wrap-up

On May 20th & 21st, dozens of Red RIver Runners from Grand Forks entered into the events of the Fargo marathon weekend. From the 5k all the way up to the full marathoners, our runners represented. I want to send out a huge congrats to all who ran. Whether it was your very first race, or your 101st, you set out to accomplish a goal and you DID IT! You inspire others to do the same. Great job.

What's Next for RRRGF

Just because the training season for Fargo is over doesn't mean that we have to stop meeting every week! RRRGF will continue to meet every Saturday morning at 8am, AND every Tuesday evening at 6pm. All meetings for the summer will be at the YMCA. The summer group runs are very informal. There is no set distance and no set training schedule. Just show up and we can all choose the distance we want to go. Some runners who show up are training for a marathon, and some just want to come to get in a few miles with other people. Everyone is welcome. It's super fun and very relaxing...the way running should be! See you Tuesdays or Saturdays!

Beginning Runners Group (BRG)
It's time to start up our Annual session of Beginning Runners Group! BRG is open to all runners who want to get started with the sport. We meet for 10 weeks and every week is a 30 minute workout. We start out having you run for 2 minutes, and walk for 4 minutes. We do intervals like that until we reach 30 minutes. Every week, we increase the running time and decrease the walk time. We finish off with a 30 minute run. For anyone who has never run before, to the former runner who wants to get back into it, BRG is for you! We will meet every TUESDAY at 6pm at the YMCA with the RRRGF group. The cost of the group is $20 and it includes a Red River Runners t-shirt and membership to the RRRGF group. Weekly BRG meetings will begin on Tuesday, June 14th. Tell your friends and come on out! We have a blast!

Jackets available for order

2011-06-07T20:22:00.001-05:00

If you would like to order a black jacket with a white RRRGF logo on the left chest, CLICK HERE!

New podcasts posted

2011-06-06T10:49:00.002-05:00

New podcasts linked here, or go to iTunes and search for "Red River Runners." Also, added two countdown clocks for the Twin Cities and Bismarck marathons. What other races are you training for this fall?

Carrie Tollefson's blog post on Fargo

2011-05-25T16:29:00.001-05:00

Routes for Saturday/ Sunday presentation

2011-05-05T21:19:00.003-05:00

Hi Runners!

12 mile route- Click HERE

11 mile route-- Click HERE

Meet at 7am at Center Court this Saturday!

Also, don't forget that Sunday night at 6pm is the yoga, stretching, massage presentation by Patrick Anderson. You definitely do not want to miss this one.

Finally, good luck to Justin Weber and his cronies as they embark on the 3rd of 4 marathons in a row in honor of Medals for Mettle. They will be running the 26.2 at Turtle River this weekend. GO, JUSTIN! GO!!

Happy Running!

8 and 20 miles this Saturday

2011-04-28T22:53:00.000-05:00

Hi Runners!

Well, the marathoners have finally arrived at their longest training run of the season....the 20 miler! Here is how we're going to do it:

CLICK HERE FOR ROUTE

Here, I have a 10 mile loop mapped out. The full will run this 2x for the 20. Halfers, you have 8 miles, so I want you to follow this route until you get to 11th & 34th (intersection on Ray Richards golf course road). The marathoners will go RIGHT towards 17th, but you will go LEFT towards Demers. Follow demers to Wash, then back to the Y. This will equal 8 miles for you.

Dave Wishart and Andrew Knight will be your support team this weekend. One of them will be stationed at 11th and 34th (where the half and full split). This will be at about the 5 mile mark to catch the full and the half (this is also 15 mile mark for the full). The other water man will be floating throughout the course and will be back at the Y for the finishers.

Happy Running!

New podcasts posted

2011-04-26T13:15:00.001-05:00

Two new podcasts - one featuring Justin Weber and his quest to complete four marathons in four weeks (spoiler: the first one went very well!), and the second featuring an interview with Stacy and your reflections on race day rituals and anxiety. Check them out by this link or by searching RRRGF in iTunes.

"Hoppy" Easter!

2011-04-21T19:37:00.001-05:00

Hi Runners,

Yes, I know it's Easter weekend, but we're going to stick to the routine and meet at our usual time on Saturday. I figure some of you could use an excuse to get away from a houseful of relatives:-)

CLICK HERE for 10 mile route

CLICK HERE for 14 mile route

Meet Saturday morning at 7am at Center Court.

Happy running!

The LOOP is back!

2011-04-15T16:33:00.002-05:00

Runners, The loop concept went so well last week that we're brining it back! This week, meet at the YMCA at 7am for 9 miles, 18 miles, and anything else you might want to run. THE 9 MILE LOOP Dave W and Mike H will be your trainers this week. They'll be stationed around the course for water/gatorade and such. Now is a good time to be testing out your food/water intake for the race. It's better to know what doesn't agree with your stomach on a training run rather than in a race. Practice carrying gels or some kind of calories with you for energy. You guys are burning mega calories during your training runs and it's important to stay fueled to make it through to the end. There might still be a bit of snow left in the morning, but it will be warming up enough to melt it. And to think....we almost put our hats and gloves away! Have a great run. I'll be thinking of you while I'm racing in Crookston at the PI Run!

April 9 group run/April 8 pasta feed

2011-04-07T12:40:00.003-05:00

Group Run at 7am at Center Court! 2 loops for the full (18 miles), 1 loop for the half (9 miles). Turnaround points for those wanting to run 3 or 5 miles CLICK HERE FOR ROUTE Other news: Pasta feed Friday, April 8th at 7pm at Cottonwood Community Church! Family members welcome! Trainers will be doing a fun presentation for all the runners! Don't miss it! CLICK HERE TO SIGN UP FOR A DISH YOU WANT TO SHARE Happy Running!

Routes for Saturday, April 2

2011-03-31T20:24:00.001-05:00

Hi runners!

Here are the routes for this weekend. 9 or 16 for those training for Fargo. I will have a turnaround point for those wanting to go 4 or less. We'll meet at 7am at the YMCA.

Another note: Next week Friday is the day before our last day of Phase 2! In honor of that, we are going to have a PASTA FEED on Friday, April 8th at Cottonwood Community Church (same place we had the pancake breakfast). We will provide basic noodles and pasta sauce, but we will also open it up to be a potluck style feed so we can try some yummy dishes from all of you! I will send out a list of who can bring what later on next week.

Since you've all been putting in so much time with training, we know that is means less time with your families. That's why we invite you to bring along families to the pasta feed! We will have a short presentation by our trainers and the rest of the time will be reserved for mingling. Mark your calendars and I hope you can make it.

Below are the routes. See you soon!

9 Miles

16 Miles

Group Run Saturday @ 7am--Center Court!

2011-03-24T20:34:00.000-05:00

Hi Runners!

The consensus last weekend was that the majority of the runners wanted to meet at 7am, instead of splitting it up. SO, your voice has been heard! We will ALL meet at 7am on Saturday at Center Court. There is an 8 mile route and a 15 mile route planned. If you want to go more or less than that, join us for at least a portion of your run! Newbies, don't get freaked out by the long distances. I have 2 or 3 mile routes that are easily available. Please join us!

CLICK HERE for the 8 mile route

CLICK HERE for the 15 mile route

See you Saturday at 7am at Center Court!

Group Run Routes for Saturday

2011-03-17T14:38:00.001-05:00

Hello runners!

Don't forget about the Shamrock Shuffle coming up tomorrow at 6pm (see post below)!

With the regularly scheduled Saturday group run happening, we get to see each other twice this week!

This Saturday, we will have the option of starting at either 7am or 8am. If you would like to start at 7am, just show up at the YMCA and you can get going then. If you want to come at 8am, feel free to show up and run with whoever else shows up then, too.

Just so we can make sure there are enough runners in each group to keep our paces, I would like it so that the full marathoners meet at 7am and the half marathoners and the rest of the group continue to meet at 8am. I am not creating this as a "rule", but more as a suggestion.

CLICK HERE for the 7 mile route

CLICK HERE for the 13 mile route

See you Saturday at the YMCA!

SHAMROCK SHUFFLE TOMORROW NIGHT!

2011-03-17T14:35:00.002-05:00

Irish Feet are Runnin' tomorrow night at 6pm!

Join Red River Runners at Bonzers tomorrow night and get ready for some Shenanigans brought to you by Denae and Nicole! No registration needed...just show up and be ready for a fun-filled night of running and socializing. Denae and Nicole have refused us the details, but all we need to know is to show up in running gear and some St. Patty's day attire.

RRRGF Members- FREE
non-memmbers- $3

See you tomorrow (Friday, March 18th) at 6pm at Bonzers!

Saturday run...WOOP!

2011-03-10T22:39:00.001-06:00

Runners!

Are you ready to go the distance?! This week, the half marathoners are running 6, and the full marathoners are pushing it to 14! Wahoo! Please join us, no matter WHAT distance you're ready/willing to run. We will meet at Center Court at 8am this week. Dave Wishart and a few other trainers will be your leader this week (I will be "wooping" it up at the Special Olympics State bball Tourney in Minot).

CLICK HERE for the 6 mile route

CLICK HERE For the 14 mile route

Please make sure to look at the routes closely. If you haven't figured out the trick yet, click on the link, and then to zoom in, click the + or - arrows on the left to see the street view. If you want to enhance the view, click the "map", "satellite", or "hybrid" option in the top right. To move through the route, just click and drag and the map will move so you can see all areas. It works pretty slick, so check it out!

NOTE FOR NEXT WEEK:

We will begin having the option of a 7am meeting IN ADDITION to the 8am meeting. This is so you have the option to get your longer runs done before the rest of the world wakes up.

NOTE FOR FRIDAY, APRIL 8th:

We are working on having a spaghetti feed on Friday before the end of Phase 2. This will also include a special presentation from our trainers. Stay tuned for more information.

Happy Running!

Saturday Group Run and Pancake Feed

2011-03-02T12:32:00.002-06:00

Runners,

Please read this post carefully as it pertains to a new meeting time/area for this Saturday's group run and Pancake Feed.

Your wonderful trainers want to help you celebrate the end of Phase 1 of training by serving you breakfast. This Saturday, we will meet at Cottonwood Community Church in Grand Forks. Click on the name of the church to be routed to a map of where it is. It's located right across from the Mission in downtown Grand Forks.

The Plan:

Full marathoners and other crazies: You have 12 miles on the schedule for Saturday. Your group will meet at 7am at Cottonwood so you can get a head start. CLICK HERE for the 12 mile Route

Half Marathoners and other less-than-crazies: You have 6 miles on the schedule. Please meet at the usual time of 8am at Cottonwood. CLICK HERE for the 6 mile route.

If we follow this schedule, we should all arrive back at the church around the same time frame. Pancakes, eggs, coffee, and fruit will be waiting for you when you get back.

Weather should be OK for Saturday...13 degrees and sunny....much nicer than last week!

If you want any extra blue RRRGF shirts (for you, or for anyone on your gift list), I will be selling them for $10 per shirt.

On a side note: if you're looking for something to do in Grand Forks after the run, the Polar Plunge is happening at the Holiday Inn Express starting at 11am. All proceeds go to Special Olympics of North Dakota.

See you Saturday at Cottonwood Church!

Group Run for 2-26-11

2011-02-23T22:45:00.004-06:00

Hi Runners! Great run today! You all earned a hot chocolate for being out there in -16 F starting temps, not to mention a -30 wind chill. Brr....

Good luck to Iceman Triathlon contestants today, as well! Check back here for updates and info on our pancake breakfast and start of Phase 2 next week.

Group Run Saturday, 2-18-11 at the YMCA

2011-02-18T08:33:00.002-06:00

Runners,

Here are the routes for tomorrow's group run. We will leave from the Y at 8am, so show up a few minutes early to get into your pace groups.

It is going to be a little chilly tomorrow morning (4 degrees), so dress warm and remember your layers! Face masks, people, face masks!

See you bright and early!

CLICK HERE for 5 mile route

CLICK HERE for 11 mile route

North Country 2011

2011-02-16T13:48:00.001-06:00

Guest blog from David Beers:

The North Country 2011 is a 50 mile trail ultra, 26.2 mile trail marathon and 13.1 mile trail marathon in Manistee, Michigan. We are going on the 12th year of the race and last year we reached our cap of 500 participants about 2 months prior to the August race date. This year we are tracking well over a cap sooner than that. 25 states were represented last year and with 9 aid stations, post race food including soups, burgers, veggie burgers, pastas and more it really is a great atmosphere. Already just a month after we opened registration we have over 15 states committed and groups approaching us and also registering. We would love to have your group come up as well and we are offering a $12.00 discount off each registration. Plus the race this year has the following items that are attracting runners from all over the country for the race on August 27th 2011:

· Chip timed trail race (all 3 events are timed with instant results available at the finish)
· 3 different color bibs to allow runners to know who is running which event
· Staggered event starts to allow for runners to not be bunched up together on the trails
· Moisture wicked race shirts for everyone who registers, along with draw string back packs and a race hat
· The 3rd largest medal in the US (over 5” inches and almost 2 lbs)
· Crystal trophies for overall and masters winners
· And more

If interested, email Mr. Beers or Andrew for the discount code and take $12 off your entry!

With a cap of 500 because it’s in the Manistee National Forest on the North Country Trail system it really makes it a great atmosphere with a bon fire, food, great friends and stories and fun times.

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Frozen Feat Results are in!

2011-02-13T23:38:00.002-06:00

Thanks to all who came out for the 4th Annual Frozen Feat 5k and 10k Event!

CLICK HERE for a searchable list of results from Frozen Feat 2011!

Thank you to our fine sponsors:

Title Sponsor: Lithia of Grand Forks

Mile Marker Sponsors: Ameri-Flax & Northern Canola Growers Association

Supporting Sponsors: Behl's Photography, Green Mill, Bulldog Designs, Hugo's, Red River Runners- Grand Forks, Grand Forks Herald, East Grand Floral and Wy's Floral, SNAP Fitness, Surefoot, Scheels, and Advanced Skin and Body Care.

Congrats on conquering the 'Feat! See you again in 2012!

New podcast about Frozen Feat

2011-02-05T20:00:00.004-06:00

Great turnout for the long run of the week at the YMCA today! Reminder, no group run next week. Instead, we'll see you at the Grand Forks Herald building for 8AM registration and 10AM start for the Frozen Feat 5k/10k sponsored by Lithia of Grand Forks.

For more information, listen to the new podcast episode by clicking here or searching on iTunes with the keywords "Red River Runners."

Special thanks to Amanda and Craig for the treats today!

2011-02-03T18:24:00.001-06:00

Hello Runners!

We are entering the 3rd weekend of our training program. Half, you have 4 miles to go. Full, you have 7. With the Frozen Feat coming up next week, I wanted to give everyone a sneak peak at the course! The routes are 3 and 6 miles. We will fill in .5 miles before and after the course.

5k route

10k route

See you Saturday at 8am at the YMCA!

By the way, please email me if you are having any issues with the training. It's very important to stay on top of your stretching! Dave Uhlir, runner extremist, recommends THIS SITE for stretching moves to keep you injury free. The site includes short videos demonstrating the stretch. Hope you enjoy!

RRRGF Podcast

2011-01-29T10:42:00.002-06:00

Click on the link above or here to go to the podcast page. We have seven entries so far, and my plan is to do about one per week to mirror Fargo training. Let me know if/when you would like to talk running with me and we'll get a mutual time to record. Just takes a phone call!

You can also download this series on iTunes. Search "red river runners" on podcasts and enjoy!

Andrew - jessandaj@mac.com

Routes for the weekend!

2011-01-27T22:50:00.003-06:00

Runners,

We are meeting at Center Court at 8am this Saturday. It's supposed to be above zero this weekend, soooo.....dress for a heat wave? kidding....make sure to remember your layers again. Example: if you have a pair of running tights, wear them plus a layer of wind resistance pants over them. don't forget those face masks! If it's even a little windy, your face will feel it most.

See you Saturday!

4 mile run route (Half marathon training plan)

8 mile run route (full marathon training plan)

2011-01-22T15:37:00.004-06:00

Take a look at these dedicated runners who braved the cold this morning. Way to go Megan and Liz! Photo taken by Liz Tollefson on 1-22-11.

First Group Run today--beware of the cold

2011-01-22T06:52:00.003-06:00

Runners,

Today is scheduled to be the first group run at 8am at the YMCA. It is going to be a cold one. Use caution when coming out to run. If you are not accustomed to running in the cold, I would suggest finding a treadmill, or running indoors somewhere today. I will still be at the Y to greet any runners who do choose to come out, but safety is my first priority and I will be suggesting to runners that they stay indoors for the run today.

If I don't see you today, we will reconvene next week!

Stacy

Welcome to Red River Runners Grand Forks!

2011-01-18T22:13:00.002-06:00

We are gearing up for another great year of running together in the Grand Cities! Be sure to join us this coming Saturday for our first group run of the training season! Meet at 8am at the YMCA. All runners, no matter what pace, are welcome to this group. You don't have to be signed up for a half or full marathon, either. If you're running for fitness, or to get in shape for a 5k or 10k, we welcome you!

Be a part of RRRGF and CLICK HERE for a registration form! If you want to "try us out" for the first week, please join us to see what it's all about.

Happy Running!

More fun winter fitness!

2011-01-03T22:16:00.003-06:00

Runners,

Check out the upcoming winter activities in the Grand Cities!

More Sunshine Walk/Run, Jan 22

Ice Man Triathlon, Feb 26th

Happy Running!

2011 Info session set for 1-16-11!

2011-01-01T17:43:00.001-06:00

January Info Session scheduled for 1-16-11

Red River Runners-Grand Forks is gearing up for another year of fun running! On Sunday, January 16th, RRRGF will hold an info session to talk all about what's in store for running in 2011. We'll talk about the marathon and half marathon training class including an 18 week training schedule and monthly info sessions, and group runs offered for runners not specifically training for a marathon. This year, we're all about expanding our options. If you are running just to stay in shape, or to train for a marathon, RRRGF has what you're looking for.

Training Class: If you're thinking of running the Fargo marathon or half marathon, join the 18 week training class to help you get to the starting line! Runners meet every Saturday morning starting 1-22-11 and train together for this event. We have a number of "trainers" to help get you through. Our trainers are our group members who have run marathons in the past. They'll be available for tips, advice, and training partners. In addition, monthly info sessions are provided by local health professionals such as nutritionists, massage therapists, chiropractors, and more. An 18 week training schedule is provided in 6 week increments. This is the 4th year of the training class. Past participants have praised the group for helping them to get out of bed and get the training runs in even if the weather isn't perfect. The team atmosphere this group provides is a huge motivator for many runners, as well.

Group Runs: If you're training for your first 5k, or just want people to run with in the winter to keep you going, join us for group runs every Saturday morning. You don't have to be signed up for a marathon or half marathon to join in on the group runs. This year, we're offering the group runs to all levels of runners because we want to help keep you running all winter long!

Stay updated with the latest RRRGF news and find us online at www.rungrandforks.com, on facebook, or ontwitter.

Info session details:

What: Info session about RRRGF membership and inclusions

When: Sunday, January 16th 2011 at 2:00PM

Where: Hughes Fine Arts Center on the UND Campus, room 258. On University Ave, turn in by Chester Fritz. Go past Chester Fritz towards the railroad tracks. Park in the parking lot in the G section between the train tracks and the Chester Fritz auditorium. Enter the Hughes Fine Arts Center through the main doors, up the steps, and to the left all the way down to room 258. There will be signs up directing you to the room.

What to bring: If you're interested in signing up for RRRGF on the spot, bring cash or check ($30 per member, $50 for family). We will also have registration forms for Frozen Feat 2011, if you'd like to get your registration form in then. $25 for 5k, $30 for 10k. www.frozenfeat.com

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

2010-12-17T11:15:00.003-06:00

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!

2010-12-05T14:03:00.003-06:00

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!

2010-12-02T19:42:00.003-06:00

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!

2010-11-04T07:11:00.002-05:00

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!

2010-11-02T09:47:00.002-05:00

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

2010-10-17T20:09:00.003-05:00

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

2010-10-17T11:11:00.002-05:00

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

You wreck me, baby...

2010-10-14T22:34:00.002-05:00

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!

2010-10-14T07:06:00.000-05:00

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

2010-09-25T08:58:00.003-05:00

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

2010-09-20T16:03:00.001-05:00

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

2010-09-20T07:28:00.001-05:00

No one ever drowned in sweat.

Author unknown

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

2010-09-06T13:35:00.003-05:00

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!

2010-08-29T09:49:00.001-05:00

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!

2010-08-25T15:49:00.005-05:00

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!

2010-08-17T22:24:00.002-05:00

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!

2010-08-15T18:15:00.002-05:00

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!

2010-08-08T21:54:00.002-05:00

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

2010-07-26T11:00:00.001-05:00

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

2010-07-21T22:37:00.003-05:00

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

2010-07-13T15:15:00.002-05:00

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

2010-06-23T21:35:00.002-05:00

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!

2010-06-21T09:22:00.001-05:00

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.

2010-06-14T22:02:00.005-05:00

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

2010-06-07T15:59:00.002-05:00

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!

2010-05-31T21:58:00.002-05:00

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

2010-05-24T11:22:00.002-05:00

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

2010-05-17T17:49:00.003-05:00

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

2010-05-17T14:53:00.002-05:00

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.

The Roasting Video!

2010-05-16T23:24:00.002-05:00

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

The Roasting Video...

CONGRATULATIONS!

2010-05-15T09:22:00.004-05:00

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.

2010-05-13T08:26:00.001-05:00

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

2010-05-10T21:29:00.003-05:00

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!

2010-05-07T10:11:00.000-05:00

ROUTES for Saturday. Meet at 7am

2010-05-07T09:07:00.002-05:00

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!

2010-05-07T09:06:00.002-05:00

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

2010-05-05T13:15:00.000-05:00

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)

2010-05-03T22:58:00.002-05:00

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

2010-05-03T18:00:00.003-05:00

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!

2010-04-30T09:09:00.001-05:00

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!

2010-04-30T08:51:00.000-05:00

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

2010-04-26T11:18:00.002-05:00

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

2010-04-23T13:02:00.012-05:00

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

2010-04-20T13:19:00.006-05:00

(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

2010-04-16T10:20:00.004-05:00

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

2010-04-15T15:16:00.005-05:00

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

2010-04-14T07:33:00.001-05:00

"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

2010-04-09T14:38:00.000-05:00

"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

2010-04-08T22:11:00.000-05:00

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

2010-04-07T12:32:00.001-05:00

"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

2010-04-07T09:47:00.003-05:00

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.

2010-04-05T07:29:00.000-05:00

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!

2010-04-03T07:13:00.004-05:00

CLICK HERE
to order your RRRGF apparel

Ordering closes on April 9th, 2010.

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

2010-03-31T22:09:00.003-05:00

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!

2010-03-24T22:54:00.004-05:00

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!