Christmas Light Run 12-13-09

Come and join RRRGF for our first Christmas Light Run on Sunday, December 13th!

Meet us at Rhombus Guys Pizza at 5pm for a nice easy 4 mile run to look at Christmas Lights around Grand Forks! We will finish at Rhombus so you can have a chance to order up a pizza for dinner before you head home.

We are accepting donations for the Salvation Army, too, so bring any amount you want and we'll make sure it gets to the right place!

See you Sunday!


View Larger Map

www.frozenfeat.com

Check out www.frozenfeat.com to learn all about Frozen Feat 2010!

5k run/walk
Lithia 10k Run

Register today to avoid the price increase!!

RRRGF is on facebook!

Hi Runners!

Be sure to join the RRRGF facebook fan page to keep in touch with other runners in the area!

CLICK HERE to join

Happy Running!

Frozen Feat 2010 planned!

Hello Runners!

Planning has begun for the 3rd annual Frozen Feat! This year, we are adding a 10k run to the existing 5k run/walk.

Follow this blog, facebook, twitter, and www.frozenfeat.com to stay up to date on routes, locations, start times, etc!

Tentative information:

10k run & 5k run/walk

Start: 10am at the Grand Forks Herald building, downtown Grand Forks.

Route will go down 2nd Ave, onto the greenway trail, loop around and come back.

If you are interested in running, we will have registration forms available soon. If you'd like to volunteer, please email me at redriverrunnersgf@yahoo.com, subject line: FF VOLUNTEER.

Happy Running!

Route for tonigh

CLICK HERE! for tonight's 5 mile route.

Meet at the YMCA at 6pm.

This will be the last route I will post for the season. If you want to gather as a group, simply email me a route, a location, and a time, and I will be happy to send it out to the group and post it here. redriverrunnersgf@yahoo.com.

Look forward to a Fargo Marathon Training Class organizational meeting taking place one of the first weekends in January (TBD). Training will start on January 16th.

Thanks for a great summer/fall of running! See you all soon!

Fall Frolic RESULTS!

Click HERE to see how everyone did at the Fall Frolic.

Thanks for your support!

Fall Frolic Final Thoughts!

The Fall Frolic is Finally HERE!

We have been working SO HARD to make this event fun and enjoyable for you. From decorations and kids games, to food and TONS of volunteers. We hope you enjoy our event tomorrow! Remember, 100% of the proceeds go to the Empire Arts Center in Grand Forks.

Here are some final notes:

1.) Registration will open at 8am in Riverside Park. If you're already registered, come into the warming house and pick up your number, t-shirt, and bag. If you have friends or family who are not yet registered, they can also sign up inside the warming house.

2.) The kids race will start at 9:30am. The Alerus Financial 5k run/walk AND the Fall Frolic 10k with BOTH START AT 10:00AM. These times have changed since we started planning, so take note and don't miss your race!

3.) There will be FREE kids games throughout the morning starting at 8:30am.

4.) There will be a FAMILY PHOTO BOOTH available brought to you by Behl's Photography! Get your family together for a fun Fall Frolic Photo. You could use another picture to hang on your fridge, right??

5.) Door prizes will be drawn during the race. Make sure to check back inside the warming house to see if you've won!

Thank you to these businesses for donating: Alerus Financial, Ecolab, Scheels, Simonson's, Beyond Running, Red River Runners - Grand Forks, Happy Joes, Carmike 10, River Cinema, Red Pepper, Behl's Photography, Aurora Clinic, Hugo's Family Marketplace, Super One Foods.

See you all tomorrow!

Stacy

Fall Frolic just days away!

Hello Running enthusiasts!

The Fall Frolic is just under 2 weeks away....have you registered yet? Look to the right on this page and you'll find a link to a registration form. SEND IT IN SOON!

If you have registered, do me a favor: Persuade 5 of your friends to sign up for either the Alerus Financial 5k run/walk, or the 10k run! The more the merrier, right??

It's going to be a great time. Don't miss out on the fun!

If you have ANY questions about registration, don't hesitate to email me.

Have a great day!

TNRG 9-1-09

Happy September!! Join us for the first run of this fine month. We'll be meeting at the YMCA at 6pm. Choose your distance: http://www.usatf.org/routes/view.asp?rID=297598 = 4 miles http://www.usatf.org/routes/view.asp?rID=272915 = 6 miles See you soon! Stacy

TNRG 8-25-09

7.5 miles tonight!

I will not be there because of the Buddy Walk in Lincoln Park, but meet up anyway and have a great time!

Meet at 6pm at the YMCA.

http://www.usatf.org/routes/view.asp?rID=186865

Happy Running!

Fall Frolic

Don't forget to check out the registration form for the Fall Frolic available for download in the right column of this page.

We are offering Saturday Morning Training Runs for this event starting THIS SATURDAY at 8am in front of the Empire Arts Center. They will run from 8-22 thru 9-16.

Even if you're not in need of training for the event, you can still come for great running company!

Email me if you have questions or would be willing to be the "Team Leader" one of these Saturdays.

Thanks!

TNRG 8-18-09

Here is the route for tonight's run. Meet at 6pm at the YMCA.

http://www.usatf.org/routes/view.asp?rID=285532

The attached route is for 8 miles. If you'd like to go 5, just cut back to Columbia road after you exit the trail behind the Wellness Center instead of going towards 42nd.

See you tonight!

Stacy

Look to the right

I added a link to get the Empire Arts Center's Fall Frolic registration form. Download, fill out, send in, and get ready to frolic!

Happy Running!

TNRG 8-11-09

I heard it's gonna be a hot one, so my distances for you are shorter than usual.

Here you go!

4.25

http://www.usatf.org/routes/view.asp?rID=313756

6.12

http://www.usatf.org/routes/view.asp?rID=313759

TNRG 8-4-09

Runners,

Routes for tonight:

8 miles:
http://www.usatf.org/routes/view.asp?rID=189629

6 miles:

http://www.usatf.org/routes/view.asp?rID=272915

TNRG 7-28-09

Runners,

Here is the link for tomorrow's run. Meet at 6pm at the YMCA downtown. It's an out and back route....take the bike trail through Lincoln park and Lincoln golf course, then take walking bridge across to the big Peabody Mansion (you'll know when you see it), then turn around and come back.

http://www.usatf.org/routes/view.asp?rID=309923

Happy Running!

Ta Ta Crusade Decorating Night

Anyone interested in helping out BEFORE the Ta Ta Crusade on Thursday, I could really use your help on Wednesday night at 7pm.

We will be meeting at Margo Larsen's house to make some decorations for the race. This includes posters, balloons, and general artsy crafty types of things. If you know how to work a staple gun, an air machine, and/or draw bubble letters, your services would be appreciated on Wednesday night (July 22nd) at 7pm. We'll probably be there for an hour or so.

If you need directions to Margo's house, please email me at redriverrunnersgf@yahoo.com.

Thanks!

TNRG 7-21-09

Runners -

Here is the link to the route for Tuesday night. It's around 5 miles, give or take. You may choose to add to this if you'd like! Thought I'd throw a nice easy one in there.

Happy running!

http://www.usatf.org/routes/view.asp?rID=307927

TNRG July 14th, 2009

6pm
YMCA
Be there.

7 miles:
http://www.usatf.org/routes/view.asp?rID=276008

9 miles:
http://www.usatf.org/routes/view.asp?rID=306189

Request for race music!

Hi Runners,

Andrew Knight has been kind enough to offer his musical capabilities (ipod) for the pre and post race music for the Ta Ta Crusade on July 23rd.

He would like your input for songs. Please email me (redriverrunnersgf@yahoo.com) with your song requests and I will pass it on to Andrew.

Thanks!

TNRG 7-7-09

Here's the route, gang!

It's about 6. Again, google maps is not updated to show the current bike trail, so the map is an approximation of where I think it is.

See you tomorrow night!

Again, congrats to all who ran the 5k or 10k last weekend. Good showing for RRR-GF!

http://www.usatf.org/routes/view.asp?rID=304278

Happy Running!

Firecracker Fun Run 7-4-09

Some of the members of RRR-GF took part in a local 5k/10k on July 4th, 2009. To see a full list of results, log on to www.gfymca.org. Great Job everyone!

Stacy, Josh, and Margo before the race
Barb, Josh, and Stacy post-race


Karen, Stacy, and John post-race

TNRG 6-30-09

Runners -

Meet at 6:00PM at the YMCA on Tuesday June 30th for another episode of.....TNRG!!!!

Here are 2 options to choose from.

8 miles:
http://www.usatf.org/routes/view.asp?rID=189629

OR

5 miles:
http://www.usatf.org/routes/view.asp?rID=302519

See y'all tomorrow night!

Happy Running.

TNRG 6-23-09

Runners,

Here is a map for "about" 5.25 miles. I have the path going on the bike trail through Riverside Park, crossing the walking bridge, going past the Blue Moose, crossing Demers bridge, and back to the YMCA. I say "about" 5.25 because the trails that are there now do not exist on the map.

Here is the route:
http://www.usatf.org/routes/view.asp?rID=300839

Happy Running!

TNRG 6-16-09

Here are the routes for Tuesday's run.  Meet at the YMCA at 6:00PM!

Happy Running!

5.5 miles-

http://www.usatf.org/routes/view.asp?rID=299184

7.5 miles-

http://www.usatf.org/routes/view.asp?rID=299188

TNRG Routes

Hi Runners!

We will meet tonight at 6:00PM for our Tuesday Night Running Group. Meet on the lawn of the YMCA. We will run rain or shine. If it's raining at the start, meet inside the Y instead of on the lawn.

If you haven't joined us yet, please do! It's free and we have lots of fun. All paces are welcome. We have 7:30 minute milers, 13:00 minute milers, and everything in between.

Tonight, I have a 4 mile route planned as well as a 6 mile route. The routes start together and the 4 mile group splits off.

Here are the links to the routes:

4 miles:

http://www.usatf.org/routes/view.asp?rID=297598

6 miles:
http://www.usatf.org/routes/view.asp?rID=272915

See you tonight!

Happy Running.

Running tracker sites

http://www.dailymile.com/

http://www.logyourrun.com/

Try these sites out for great ways to track your mileage and track your workouts! The Daily Mile serves as a social networking site for runners/athletes along with tracking your workouts...very cool!

Happy Running!

Tuesday Night Running Group (TNRG)

Hi Runners!

Please join us tonight for our first Tuesday Night Running Group! TNRG will take place every Tuesday through September. We will meet at 6:00PM the YMCA downtown. Distances range from 4 to 8 miles and the group is free and open to anyone who is able to run at least 4 miles.

Here is a suggested route for tonight (5 miles). You don't have to run this exact route or distance. Some can go longer or shorter....it's all for FUN, so do what you want!

See you tonight at 6.

Happy Running!

www.usatf.org/routes/view.asp?rID=295897

Summer Running Club

Hello Runners!

This summer, we will continue our group runs just for the fun of it! If you'd like to join us, we'd LOVE to have you.

When: Tuesday nights at 6:00PM starting on June 2nd

Where: YMCA

Why: To stay connected with fellow runners while keeping in great shape!

We will not follow a specific training plan, and there is no cost for Tuesday night group runs. Just come enthused about running and you'll have a great time. Group runs usually range from 4 to 8 miles.



Happy Running!

Congrats!

Runners,

Congratulations on a great training season. The results prove that you put in your time and effort. Great Job!

I look forward to seeing you all out again next year.

To stay in shape this summer, please join us for Tuesday Night Group Runs at 6:00PM at the YMCA. The summer group runs are free and we do not follow a training plan....we just run for fun!
These will start on June 2nd, 2009.

Make sure to check out www.fargomarathon.comto find your results!

Happy Running!

FINAL GROUP RUN!

Runners,

Here is the route for this weekend. There's only one....I want the full and the half to have one final bonding experience before the race!!

See you Saturday morning at 7am at the YMCA.

Happy Running!

ww.usatf.org/routes/view.asp?rID=288902

Presentation Sunday 4-26 at 5pm

Please join us this Sunday, 4-26 at 5pm at Center Court for a special presentation by our very own Jane Gruhot!

Jane Gruhot, licensed skin therapist, will be giving a short informative presentation on how to protect your skin from damaging UV rays.

She will cover:
- The difference between UVA & UVB
- How the skin is damaged
- What types of SPF to choose
Plus FREE samples of different types of SPF for you to take home!! Hope you can make it!

What: "Sun, Skin and Smart Defense" by Jane Gruhot
Where: Center Court Fitness Club, Group Exercise Room
When: Sunday, 4-26 at 5pm
Why: Learn about ways to protect your skin from the sun it's exposed to during running, etc!

SEE YOU THERE!

Saturday, 4-28-09

Runners,

We'll meet at 7am this Saturday at Center Court Fitness Club.

Here are the routes.

Happy Running!

RRR GF FULL 4-25-09 (follow 4-11-09) -12 miles
http://www.usatf.org/routes/view.asp?rID=284413

RRR GF HALF 4-25-09 (follow 3-17-07) – 9 miles
http://www.usatf.org/routes/view.asp?rID=113427


11 mile alternate route:
Continue on Gateway to 42nd Ave
42nd to Demers
Demers to Columbia
Columbia to 32nd Ave
32nd back to Center Court

Group Run 4-18-09

Runners,

Here are the routes for the weekend. Please meet at 7am at the YMCA (yes, everyone!). Amy will be going at 6am in case you want to join her.

Happy Running!

RRR GF FULL 4-18-09 (follow 4-4-09) (20)

www.usatf.org/routes/view.asp?rID=282913

RRR GF HALF – 4-18-09 (8)

www.usatf.org/routes/view.asp?rID=285532

Yoga Session with Patrick Anderson

Runners -

Please join us for a special Yoga Session for Red River Runners on Wednesday, April 29th at 6pm with instructor Patrick Anderson!

This session will take place at the Lotus Meditation Center on the UND Campus (2908 University Avenue). Cost is $5 per person. If you have your own yoga mat, please bring it along. Otherwise, the center has a few extras.

I hope you can join us! We were lucky enough to do this last year and it was AMAZING! He is going to be showing us stretches specifically for runners, so it will be very beneficial to attend.

We will NOT have our regular 800 workout on the 29th because of this.

Happy Running!

routes for 4-11-09

Runners,

Below are the routes for the weekend. The alterations for the beginner distances are in your email.

EVERYONE (full and half) will meet at 7am at CENTER COURT this Saturday. The gym will not be open at that time, so please meet in the parking lot.

Happy Running!

RRR GF FULL 4-11-09 (12 miles)

www.usatf.org/routes/view.asp?rID=284413

RRR GF HALF 4-11-09 (10 miles)

www.usatf.org/routes/view.asp?rID=284415

Wednesday night 800's

Hello runners!

We will be meeting on Wednesday night at 6pm at the YMCA for our weekly 800's workout.

Full marathoners, you'll have 7 x 800's, and Half marathoners, you'll have 4 x 800's.

If you have any questions or are uncertain about how these should go, PLEASE join us on Wednesday! We had a lot of fun last week!

Happy running!

Running Routes for 4-4-09

Runners,

Below are the routes for this Saturday. Marathoners, please meet at the YMCA at 7am to get going on the run. Half marathoners, if you would like to show up at 7am and get a head start, there have been others who expressed interest for the early start. AND, if you're a sleepy head like me, you can certainly show up at the regular time (8am) and get going then!

Amy and Amanda will begin their run at 6am from the YMCA, so for those of you who are REALLY early risers, that option is out there, too.

Water stations for the Full -

Miles 4, 8, 12, 16, and possibly 18

Water station for the Half -

Mile 4*

(*there will not be a water station if you're running at 6am- please use the Loaf n Jug gas station at the corner of 42nd and University as a water stop)

As always, we will provide the water and we ask that you provide your own sports drink.

In the Phase 3 plan, there are 2 programs for each race; the beginner and the intermediate. I have mapped out the intermediate course. Here are the alterations if you wish to follow the beginner plan:

Full - When you reach the intersection of Cherry Street and 47th Ave (at about mile 13.5), turn left onto 47th instead of going straight to do the loop. THEN, after mile 18, instead of going all the way down 3rd to 10th, cut back to the YMCA when you hit University Ave.

Half- After going over the Columbia bridge overpass, turn right onto University Ave instead of running up to 10th. Head straight back to the YMCA.

Routes:

RRR GF FULL 4-4-09

www.usatf.org/routes/view.asp?rID=282913

RRR GF HALF 4-4-09

www.usatf.org/routes/view.asp?rID=282917

See you on Saturday!

Happy Running!

Chris Howson - Howson Chiropractic presentation Sunday 4-5-09 at 5pm

Chris Howson of Howson Chiropractic will be presenting to the Red River Runners - GF group on Sunday, April 5th at 5pm at Center Court Fitness Club.

Chris will talk to us about the importance of "keeping it together" while training and how a well-aligned body can improve performance and overall wellness.

Please join us for the last presentation of the season this Sunday at 5pm!

Happy Running!

Group Run Cancelled for 3-28-09

Runners,

We will NOT be meeting this week for our group run due to the flooding situation in our community.

Please take the opportunity to help where it's needed. There are plenty of things you can help with in Grand Forks to fight flooding. If you can make it to Fargo to help, PLEASE GO! They need it very badly!

I will send out PHASE 3 of training soon.

Take care and happy running (if you can find a dry road)!

Running routes for 3-21-09

Hello runners!

Boy, the weeks are really flying by! We are embarking on our 11th group run together...only 7 more group runs to go before FARGO!!!

Here are some notes about this weekend:

Marathoners, please meet your trainers at 7AM this Saturday at the YMCA for your 16 mile run. This is for a variety of reasons. 1.) The earlier you start, the earlier you'll be able to get back to your Saturday, and 2.) traffic tends to pick up the closer we get to noon....we want you to be safe and off the roads before traffic gets too heavy. Lithia will be out there with water again for you. We will try to catch you at miles 7, 12, and 14.5. Water will be provided, but please bring your own sports drinks.

Half marathoners, please meet your trainers at the regularly scheduled 8am at the YMCA. If you would like me to put out water/sports drinks for you during your 9 mile run, please bring that with you this weekend. I will leave it for you at the half way point.

I always appreciate emails about how you guys are feeling. Please drop me a line if you have some time and let me know how you're feeling so far! Not only does this help me help you, but it also helps me make the group better in the years to come. Thank you!

Routes:

RRR GF FULL 3-21-09 (16) (Follw 3-22-08)

http://www.usatf.org/routes/view.asp?rID=200326

RRR GF HALF 3-21-09 (9)

www.usatf.org/routes/view.asp?rID=279096

Happy Running!

Routes for 3-14-09

Here are the routes for this weekend. I will be out of town this weekend, but Dave, Amy, Amanda, and the other trainers will take great care of you!

Full marathoners, you have 15 miles to go. We will have water stations at mile 7 and mile 12. Please bring your own sports drinks if you want those in the water vehicle. THANK YOU LITHIA SCION FOR SUPPORTING OUR RUNNERS!

Half marathoners, you have 8 miles to go this weekend. You all did so great last weekend and I know you'll do great again this weekend!

The weather looks like it will warm up for Saturday. Please be cautious of the ice. Take side streets if you can and need to avoid water/ice.

Good luck, runners! Spring will be here soon....hang in there through this (hopefully) last bout of snowy weather!

RRR GF FULL 3-14-09 (15) (Follow March 15^th 2008)

http://www.usatf.org/routes/view.asp?rID=198941

RRR GF HALF 3-14-09 (8) (Follow March 15^th 2008)

http://www.usatf.org/routes/view.asp?rID=198942

Happy Running!

Patrick Anderson Presentation Sunday at 5pm

On Sunday, March 8th at 5pm, Patrick Anderson will be speaking to our running club.

Patrick is a Yoga instructor and a masseuse who will talk to us about how important each of these things are for runners.

He is VERY good at what he does and he has a wonderful knowledge of the human body. He is the best masseuse I've ever been to and the most fun Yoga class I've been to!

Please enjoy his presentation at 5pm on Sunday. Meet in the lobby of Center Court and head down to the Group Exercise room at 5.

Happy Running!

Routes for March 7th, 2009

Hello Happy Warm Runners!

What great weather we've been having! Just makes you want to smile, doesn't it? The 4 months of bone-chilling cold really does make you appreciate a 20 degree day, doesn't it?

Here are the routes for this weekend. See you at 8am on Saturday at the YMCA. OR, if you're a halfer and want to get going early, Amy and Amanda will be doing the 7 mile run starting at 6am. Meet them in the parking lot at that time.

Happy Running!

RRR GF FULL 3-7-09 (13)

www.usatf.org/routes/view.asp?rID=276005

RRR GF HALF 3-7-09 (7)

www.usatf.org/routes/view.asp?rID=276008

Group Run Changed to Sunday, 3-1-09 at 1pm

Due to our lovely ND weather and the -25 wind chills we are supposed to get on Saturday morning, we are going to change our group run to Sunday afternoon at 1pm. YAY FOR SLEEPING IN!!

We will meet at Center Court at 1pm on Sunday and use the same routes/distances that I posted earlier. We WILL have water stops for the full marathoners on Sunday (not Saturday).

If you want to run on Saturday, I encourage you to run inside. Remember that you have passes to Center Court to use. They open at 7:30am and you can go any time during the day (try to avoid 8am to 10am and noon to 2pm - busy times).

Sorry for the late notice. I felt the last minute call was necesarry to keep you all safe!

Happy Running.

Running Routes for 2-28-09

Week 2, phase 2 is here! The group run this week will begin at 8am at Center Court Fitness Club.

If you're a halfer and would like to start earlier, trainers Amy and Amanda will be leaving the gym at 6AM on Saturday. The gym will not be open at that time, so meet in the parking lot and head out from there.

Fullers, you will have water stations available throughout the run. Bring your own sports drinks if you would like those put with the water stations, too.

Happy Running!

RRR GF FULL 2-27-09 (14) (follow March 1^st 2008)

http://www.usatf.org/routes/view.asp?rID=196045

RRR GF HALF 2-27-09 (6) (follow March 1^st 2008)

http://www.usatf.org/routes/view.asp?rID=195548

Presentation by Eric Sondag on Sunday, 2-22-09!

Eric Sondag, accomplished runner and winner of the 2008 Fargo Marathon, will be speaking to our group on Sunday, 2-22-09 at 5pm at Center Court Fitness Club.

Eric's presentation will be about staying motivated throughout the training process (we'll need it with all this cold weather)! As we start out our 2nd phase of training, this will be great motivation for the next 12 weeks. I encourage all of you to come to this presentation!

Who: Eric Sondag

What: "Staying Motivated" presentation

Where: Group Exercise Room, Center Court Fitness Club

When: Sunday, February 22nd at 5pm

Please meet in the lobby before the presentation and we'll all head down together.

Happy Running!

RRR GF Routes for Saturday 2-21-09

Runners,

Below are the routes for this weekend. We will be meeting at the YMCA at 8am on 2-21-09. We've been leaving right at 8am most Saturdays and I apologize if we've left you behind! If you can, try to be there a little before 8 so we don't miss you. We're getting into the longer runs, so the earlier we can get going, the more time that leaves you for the rest of your Saturday.

Full marathoners, please bring water/sports drink with you for during and after your run. I can plant it for you along the course so you stay hydrated.

Enjoy the rest of your week and we will see you Saturday!


RRR GF HALF 2-21-09 (6)
www.usatf.org/routes/view.asp?rID=272915


RRR GF FULL 2-21-09 (12)
www.usatf.org/routes/view.asp?rID=272917

"Strengthening and Stretching" Presentation

Craig Hahn, Physical Therapist for Altru Health System, will be offering us some great advice on strengthening and stretching to keep our running bodies in tip top condition throughout training. I encourage you to come and take in this great information!

What: "Strengthening and Stretching", by Craig Hahn - Altru PT
When: 7pm Sunday, February 15th, 2009
Where: Group Exercise Room, Center Court Fitness Club

Hope to see you there!

Happy Running!

RRR-GF Routes for 2-14-09

Runners,

If you are not participating in the Frozen Feat 5k this weekend, there will STILL be trainers/members meeting at 8am at Center Court.

Here are the routes: Happy Running!

RRR GF FULL 2-14-09 (10.15)

www.usatf.org/routes/view.asp?rID=271844

RRR GF HALF 2-14-09 (5)

www.usatf.org/routes/view.asp?rID=271845

Happy Running!

Frozen Feat 5k is STILL ON for February 14th, 2009!

The 2nd Annual Frozen Feat 5k is THIS SATURDAY, February 14th, 2009.

Please join us for the 5k run/walk to benefit Special Olympics in Grand Forks!

Registration and packet pick-up will start at 8:30am at the Blue Moose Bar and Grill in East Grand Forks, MN.

Race starts at 10am on the Greenway trail in front of the Blue Moose.

Prizes will be awarded to the top 3 male and female finishers, top 5-person team, and top 2-person "Lovebirds" team. "Lovebirds" teams will be scored by lowest combined times. 5-person teams will be scored by lowest combined place.

100% of the proceeds from this event will benefit Special Olympics in Grand Forks.

Race day registration IS available starting at 8:30am. To make the process easier, you can go to www.frozenfeat.com and download your registration form to bring with you to the race.

All pre-registered participants are guaranteed a t-shirt. Walk-up registrants will receive a t-shirt while supplies last.

I look forward to seeing you on Saturday! Email redriverrunnersgf@yahoo.com if you have any questions.

Happy Running!

Routes for 2-7-09

Hello Runners!

It's going to be a beautiful morning for a run tomorrow. I hope to see ALL of you at the YMCA at 8am on 2-9-09 for our 5th group run of the training class.

We're almost through our first phase! Congrats to everyone for making it this far.

Here are the routes. Please become familiar with them as we will be missing some of our trainers this weekend.

Happy Running!

RR GF FULL (follow 2-9-08) (11)

http://www.usatf.org/routes/view.asp?rID=191699

RRR GF Half (follow 2-9-08) (5)

http://www.usatf.org/routes/view.asp?rID=191700

Need Fargo Marathon Registrations by Thursday

RRR-GF Members,

To get the discount for the Fargo Marathon or Half Marathon, I need your registration forms by Thursday before 5pm.

Marathoners, you'll get $10 off. Halfers, you'll get $5 off. There is not a place on the form that indicates this discount...just make the check for the discounted amount and submit it to me.

A reminder: the early bird registration for Fargo has been extended to this Friday, February 6th 2009. So, the price listed by the line that says "if post-marked by 2-1-09" is actually valid until 2-6-09.

Happy Running!

Thursday Night Run for 2-5-09

Runners,

Dave will facilitate the Thursday night run this week. Please meet at the Lithia Toyota building at 7pm. The plan is to go 6 miles.

The Lithia Toyota building is located just off 32nd Avenue South behind Grease Monkey and near Sam's Club. Go in by the delivery door.

If you have questions, email me.

Happy Running!

Presentation Date Changed to 2-15-09

The "Strengthening and Stretching" presentation scheduled for this Sunday has been MOVED to Sunday, February 15th at 7pm at Center Court.

Craig Hahn, Physical Therapist, will still be the presenter...just one week later.

Sorry if this causes any conflicts in your schedule.

Happy Running!

January 31st, 2009

Hi Gang!

Here are the routes for this Saturday's run. Please meet at Center Court Fitness Club at 8am up in the lobby. If you can make it a little before 8, we'll be sure not to leave you behind!

It's going to be a beautiful morning for a run. No "it's too cold" excuses allowed!

Happy Running


RRR GF Full 1-31-09 (9)

www.usatf.org/routes/view.asp?rID=268946

RRR GF HALF 1-31-09 (4)

www.usatf.org/routes/view.asp?rID=268949

CONGRATS!

Kudos to Denae, Shanna, Dave, Bill, Kathleen, and the newby Chris for braving the cold this morning!

I have to admit, I had it in my mind that no one would show up ready to run outside today, but much to my surprise (and delight), I found out just how dedicated you guys are. It's very motivating. Thank you!

Next week, Center Court at 8am. Enjoy your weekend.


Happy Running!

Saturday's Run...

Runners,

Saturday is looking to be a little on the chilly side (forecast of -13 for 8am). I will let you decide for yourself if you want to run outside or in.

If you do choose to run indoors, RRR-GF is very thankful of Center Court and the YMCA for allowing us the use their facilities for days like these. Let's stay on their good side by following the rules:
If possible, try to avoid the busy time (8am to 10am, noon to 3pm) I would ask that you either run early in the morning or late afternoon so we don't upset the members of either gym.

If you need a gym pass, please call or text me...you should all have my contact information.

If you are running outdoors, here are the routes. Full marathoners, I will have you follow the same course as 1-10-09:

RRR GF HALF 1-24-09

www.usatf.org/routes/view.asp?rID=267966

RRR GF FULL (follow 1-10-09)

www.usatf.org/routes/view.asp?rID=265411

I will be at the YMCA tomorrow morning at 8am for those of you who want to pick up gym passes from me. I will also run outside if there is anyone wanting to go.

Happy Running!

Nutrition Presentation

Thank you to Denae Grove for her great nutrition presentation last night!

Denae gave some great information about staying hydrated and fueled during training. She talked about the best way to fuel before, during, and after a run, and gave some great information about sports drinks and energy bars/gels and how they can sometimes be overused or not used properly.

I have some extra hand-outs from the presentation in case you were not able to make it. I will bring them to Saturday's run.

Have a great week of training and I will see you at 8am on 1-24-09 at the YMCA.

Happy Running!

Proud

Runners,

I want to send out a big THANK YOU to all of you for making this running group SO MUCH FUN! We have an AMAZING increase in numbers from last year, and that makes it such a great experience for everyone.

I sat around observing after the run and was so pleased to see that friendships are forming, connections are being made, and the "bonding" is starting to happen. I hope we can continue to inspire and motivate each other to keep us going for the next 16 weeks.

Congrats to all.

Happy Running!

Routes for 1-17-09

Hi Runners!

We will be meeting at Center Court at 8am on Saturday, January 17th. Please meet up in the lobby a little before 8am so we can get organized and out the door on time.

Follow the links below for your routes. Please make sure to check them out so you know where to go on Saturday. So far, we've been able to stick pretty close together, but in case you lose the group, be sure you know where you're going.

RRR GF FULL 1-17-09

www.usatf.org/routes/view.asp?rID=266684

RRR GF HALF 1-17-09

www.usatf.org/routes/view.asp?rID=266685

Happy Running!

Nutrition Presentation Sunday at 7pm

Please note the time has changed to 7PM!

Red River Runners – Grand Forks Presents…..

Nutrition for Runners

By Licensed, Registered Dietitian Denae Grove

Denae Grove is a Fitness Program Manager at the Grand Forks Air Force Base and is also a Clinical Dietitian at Meritcare.

An avid runner herself, Denae will talk to us about the importance

of a good diet while training for a running event.

Join us on Sunday, January 18^th from 7pm to 8pm in the

Group Exercise Room at Center Court Fitness Club!

____________________________________________________

What: Nutrition For Runners

Presented by: Red River Runners – Grand Forks

Who: Denae Grove, LRD

When: Sunday January 18^th at 7pm

Where: Center Court Fitness Club, Group Exercise Room