5K to Marathon Training

Running clubs can invite prospective members to meet more experienced runners.  Remove the obstacle of novices expecting that a club is only for serious runners!  Have them meet members in a low key event to see that everyone is welcome.  Here are some samples of recent Pike Creek Valley Running Club events.

PCVRC Newark Reservoir 5K Fun Run 

Fun Run registration

In June, Pike Creek Valley Running Club tried something new to great success!  The club had a 5K fun run at the Newark Reservoir Park. Everyone enjoyed the experience and the board will attempt to have more group runs like this.  Twenty-four people participated and about twenty went to Timothy’s Restaurant, right across White Clay Creek from the reservoir. So one way or the other everyone had a “great time”. 

We even gave awards to top Open and Masters Male & Female.  It was a can of energy drink.  PCVRC had not held many fun run events in years, so current members were just as excited as the prospects, who were immediately impressed!

Crabowitz 5K Fun Run
Two members of PCVRC graciously invited 40 runners to their place for a 5K race “in honor of” another member.  The Thursday evening run was followed by all-you-can-eat crabs and pizza, piled high on the long table stretching the length of their driveway.

Crabs & Pizza after 5K fun run

It was a wonderful event, with the start/finish area just 5 steps from the end of the dinner table. Naturally, the guest of honor was late, so he got to make a grand entrance as the crowd started getting unruly.

Apparently, the neighbors had been warned and had barricaded themselves in their homes as runners filled the streets on the way to the trail. It was a spectacular course if you like hills. The out-and-back sections allowed exchanges of pleasantries between runners. It’s unknown how many of us took advantage of the marked shortcut or decided to shorten the course here or there. But is is known that we didn’t lose anyone in the woods and everyone looked forward to the feast after the race.

The table had already been “set” with piles of crabs and as the evening progressed, Rich kept removing scraps and replacing them with more crabs. Pizza and beer filled out the menu (and our stomachs). Some of us remained there until after sunset.

Weekly Group Runs
Each Wednesday and Thursday, our club holds a group run at a local park with a convenient 1.75 mile loop.  Anyone is welcome to run or jog as many laps as they wish.  We always gather both before and after running.  On Thursdays, we then choose a local restaurant for dinner and cold beverages.  The socializing is so much fun that it’s easy for newcomers to be motivated into running with us again.

Find clubs and races near you at this nationwide running directory.

Thanks to Claire, Jerry and Rachel, who did most of the organizing for this banquet.  And thank you to David Albaugh for sharing with us about The Wellness Community of Delaware! 

How many here were club members as far back as the ‘80s?  [7 hands]

Pike Creek Valley Running Club was started in 1982 to “educate runners to help them avoid some of the mistakes” the founders had made as new runners. 

The club grew quickly and held monthly meetings on running techniques, training, equipment and injury prevention.  They started our 2 biggest events that very first year- Delaware Distance Classic 15K and this Awards Banquet, helping build a strong running community in the area.

 In recent years, active membership bas been declining, but there’s still a heck of a lot of runners and joggers out there who could benefit from your knowledge and experience to have more fun (and more beer) while attaining their personal fitness goals!

One just showed up in my driveway yesterday… Read the short article in Crossroads about Lee Mickles, who is getting his whole company involved in running and fitness.  He needs us! 

Club Bylaws
Our Bylaws (which are extremely exciting to read at our website) state the club’s objective is to promote and encourage running [in Delaware] and to educate the public in it’s physical and mental benefits.

 More members make us stronger, with more experience, more money for promotion, and more running partners for us and for all those beginner runners who train by themselves or get all of their exercise on a treadmill.

 Club Progress
Over the last couple years of Jerry’s presidency, our board of directors has made progress in laying the foundation for a bigger, better club:

• We updated the bylaws
• We joined RRCA (Roadrunners Club of America) to improve our insurance and non-profit status
• We expanded our awesome website
• We created a club brochure and a cool banner
• We created the greenest club T-shirt in history, along with new racing singlets
• For the past 2 years, we’ve given free club membership renewal to those who ran on our team in at least 4 Mid-Atlantic USATF Series races
• We hold a weekly group run – rain or shine or blizzard
• We started weekend group runs
• We started a Facebook discussion group
• We held a fabulous wine dinner fundraiser
• We added to our member benefits list with additional discounts
• And recently, we bought some beer glasses [as awards]

 But now it’s time to really pick up the pace!

 Reasons to be a running club member
We have to show those lonely joggers and beginner runners that they’d be crazy not to join!

•  Why train alone when you can run with Trish or Kelly and grab a bite to eat afterwards?
• Why drive to races alone when you can carpool with Rich or Dean?
• Why pay full price when you can get the club discount at Delaware Running Company, New Balance stores, or Massage For Athletes?
• Why not be part of our USATF teams and run stride for stride with David James or Carole Feole for all of 50 yards before they drop you?
• Why not get free registration to McCorq’s 5K, including all the pizza and beer you can responsibly handle?
• Why not plan a weekend trip to Nashville for a race, sightseeing and enjoyment with some of your best buddies?

 
Not just for competitive athletes
Novice runners or joggers hold the mistaken belief that a running club is only for competitive athletes like Josh or Deb.  They don’t realize that we’re here precisely to help them.

We’ll see if we can make them as tough as John Schultz!

Our club needs to become more active in welcoming new runners and providing activities to meet their needs.

 How Ray found the club
When Dave’s “Half Marathon Training Group” was started, I was a new runner and was ecstatic to have Jack Horowitz and the group to run with every week!

 We could:

• Invite more people to group runs (even if they walk)
• Host more informal and formal races
• Consider holding periodic forums and invite guest speakers and demonstrations
• Build partnerships like we’re starting with The Wellness Community
• Reach out to people who don’t know about us despite all of Ralph McKinney’s flyers
• Get involved with programs that make a difference in the community.  For example, Back On My Feet helps homeless people become runners to improve their fitness, focus and self-esteem.  Rumors are that they’re starting a program here in Wilmington.

 Get Involved
We need everyone here, including Becky herself, to help the club fulfill it’s mission.

1. If you have ideas for events or programs, share them with a board member.
2. 2.  If you can offer some time or talent (or food), great!  Host a weekend run or volunteer at DDC or Delaware Marathon.  We need 1 or 2 Facebook Group administrators right now.
3. Everyone can spread the word about our club and recruit new members.  Grab a few brochures from me or steer people to our website.
4. If nothing else, attend our events (Boston Sendoff will be announced soon).  Contact Rich or Dean about joining USATF and running with our small but mighty team… Rich has a fearless crew taking on Ugly Mudder in the morning!

 We have about 100 households in the club. 
There’s no reason we can’t have 200 or 300.
More members = a better club and fulfillment of our purpose.

 Let’s find more people to run with us and have fun with us!

 
My running club eBook:  Run With Me

It doesn’t take heavy weekly mileage for muscle soreness or minor injuries to aggravate us and impede our training for races.  It’s vital to keep injury prevention on our minds if we want to continue to enjoy pain-free running.  Some thoughts to stay out of trouble (and out of the doctor’s office):

Warm up, cool down and stretch as much as possible.  Even if you’re in a hurry, don’t skip you’re stretching due to not having time.  It isn’t as obvious as hydrating, but abusing your muscles and tendons without easing off and caring for them makes you more susceptible to soreness and possible tears.  

My achilles tendon is my achilles heel
After a few years of experiencing soreness in different parts of my legs at different times, I realized that my most common ailment was soreness in the achilles tendon.  Once it’s sore, there’s not much treatment other than rest and icing.  I incorporated more regular stretching for that particular area and am more aware of even the slightest tighness that tells me to back off or just run more carefully. 

Even though I’ve determined that my “safe” weekly mileage limit is around 45, I went over that on consecutive weeks approaching my California International Marathon in December 2009.  The achilles flared up, but I was at the height of my training, so I didn’t back off.  The soreness increased and I was just barely able to taper enough to have a pain-free race. (But maybe my reduced mileage in final couple weeks was a factor in my sub-par race day performance!)

Non-running injuries require attention too!
On a recent weekend, I did a bunch of landscaping work which involved lifting, pulling, stretching and all kinds of related physical activity the body hates.  I made the mistake of not taking a few days off to get rid of all the pain.  By running a few days and increasing the soreness, I had to take more time off than if I had originally taken a few days to recover.  Just because soreness isn’t related to running doesn’t mean that it won’t have an effect!

Know your body
Athletes are probably more aware of their bodies’ than couch potatoes.  We feel that we’re our own best doctors and usually learn what we have to do to stay healthy.  The trick is to follow our own advice and our best instincts.   For the long term (and even shorter term), cutting back on training or workout intensity, noticing early stages of soreness, and seeking real medical attention when necessary are critical to enjoying our sport.

Develop good habits
Incorporate all the usual running advice into your regular routine.  Keep track of the mileage on your shoes (and wear the right type).  Get used to hydrating, then warming up, and stretching and hydrating once your finished running or jogging.  Fuel your body as much as you are able to.  Try glucosamine for better joint health.  Wear clothes and shoes that won’t cause irritation or blisters.  Dress for the weather conditions.
…and even when you don’t take your own advice, listen when your friends have suggestions!

Our sport is special.  In what other sport can the average runner compete in the same event as the best professionals in the world?  In distance running, average runners can participate alonside champions in marathons, half-marathons and even 10K’s.  This forms a common bond among runners of all abilities and all ages.

Participation is the key ingredient
As VP of Pike Creek Valley Running Club, I attended the USA Track & Field Mid-Atlantic Award Luncheon in Pennsylvania.  Our club earned prize money for finishing 3rd and 2nd respectively in their Grand Prix (road running) and Off-Road Series (8-10 events in each series).  This primarily happened because some of our members (my friends Rich & Dean) went out of their way to recruit enough of us to field a complete team for each race.  We have some speedsters, so it’s often vital just to bring enough people to fill the 6-person requirement.  Even our slowest runners could contribute to the cause!

Delaware Distance Classic 15K

Honoring our fellow athletes
What impressed me most at the Awards Banquet was that the honorees were male and female, black and white, and of all ages (6 to 95!!!).  The young inspired the old and vice-versa.  Some won awards for being national and world-class athletes.  Others were recognized for simply participating in the maximum number of local events.  Officials and volunteers were also honored.  We were all there because we love our sport and appreciate the common effort that each of us puts in to reach our own goals. 

USA Track & Field

Track & Field Programs
USATF is the governing body for the olympic sport of track and field in the United States.  USATF Mid-Atlantic  supports event organizors, athletes, coaches, officials and volunteers in the PA, NJ, DE area.  The Youth Athletics program contains divisions from Sub-Bantam (8 and under) through high school age athletes.  Some of the kids are affiliated with clubs and some are “unattached”.  All get to experience the dedication and fellowship that gives them a better foundation for life ahead.

Start running at any age
Some runners started on elementary and high school track teams.  Many others, like myself, started much later in life.  I got involved through a “team” put together by Arthritis Foundation to fundraise while training for a marathon.  I was then lucky enough to find Pike Creek Valley Running Club when they started a “half marathon training group”.  Being on a team or a club magnifies the benefits of running – and gives you plenty of support for the difficult times such as dealing with soreness, injuries, or just finding the motivation to go out for a run on low-energy days.

Race day atmosphere
I’ll always remember the first time I felt the buzz and energy from a gathering of runners for a big event.  Philadelphia Distance Run half marathon was my first large-scale race and even though I’d only been training for a few months, because of the kinship I felt with the others, I had a feeling of belonging.  Both before and after the race, being in the midst of thousands who went through the same long hours of training created solidarity.  And the mid-packers had experienced much of the same as the elite Kenyan runners who we’d never catch.

We can’t go on group runs every day.  But when running alone in the park on a dark, dreary day and a familiar face is coming in the opposite direction, it picks you up.  Maybe it’s a friend or a teammate or a fellow club member.  Maybe it’s someone you see at local 5K’s every now and then.  We’re all part of the running community.

On Sunday, Nov 1, 2009, I participated in one of the craziest races that I’ve run. The Caffe Gelato “Waffle Cone” 10 Miler in Newark, DE was just down the road and the restaurant owner is a good runner.

Caffe Gelato in Newark, DE

New adventures. New challenges.
Challenging yourself or attempting something new usually pays off with lessons learned and greater enjoyment of your sport. This 10 mile race is a hybrid with equal parts road and trail. Unfortunately, the course was wet and muddy due to rain and the fallen fall leaves. But it was fun!

Since I needed a long run for my marathon training plan, I ran 5 miles before the race, so this took pressure off going all-out for an impressive time or placing in my age group.  The course starts near University of Delaware, just a couple blocks from the restaurant and the first 2 miles are paved (before the fun begins).  Without rain, it’s a gentle, non-technical trail.  But puddles, mud, and wet leaves covering rocks made it more challenging.

It was nice to see a turnout of 200 runners and we were warned at the start that “white shoes wouldn’t stay that way”. Some road runners were having their first experience on trails (and would not be disappointed), and some who prefer trails enjoyed a bit of pavement.  Pushing ourselves to try something new can be beneficial in many ways.  Here are some that I noted:

Muddy legs – this is the dirtiest I’d ever gotten in my 8 years of running.  Now I won’t fear getting wet or muddy as much in the future.

Shared experience – runners enjoy each others’ company, but the more challenging or dirty or silly the experience, the easier it is to laugh about it with each other once it’s over.

Post-race food – conquering difficult conditions make food and drink afterwards even more enjoyable.  We each got a big waffle cone full of delicious gelato and Ryan, the owner, made sure that everyone had the opportunity to grab bagels, scrambled eggs, bananas and even oatmeal cookies. 

Good age-group prizes – instead of generic race medals for winners, awards were a $50 gift certificate to the restaurant.  Nice (even though I didn’t get one)!

A nice thing about 10 mile races is that all of the participants are “real” runners.  This also meant that I knew alot more participants than the standard 5K which includes casual runners and walkers.  The sense of community can make a dreary morning seem much brighter.

Run safely and add you runner profile at the Running My Races directory!

I’m originally from eastern Queens in New York City, but was not a runner while growing up.  I was pleased to find a great out-and-back route that starts close to my neighborhood.  It is almost entirely through parks and greenways, with some gentle hills to provide a good workout.  I’ve run it several times since 2003 (when I was training for NYC Marathon), and finally found an “official” map on MapMyRun.com:

My brother continues to live in the house I grew up in, which is just over a mile east of the start of this route in Alley Pond Park, so running from the house adds almost 3 miles to the round trip. I don’t know how long the greenway has been around, but plenty of runners, walkers and dog-walkers use it, expecially the long, straight stretches from Alley Pond to Cunningham parks.

Beautiful Scenery
When I first discovered the path, I was quite impressed and wondered why I hadn’t known about it all these [40+] years. But it’s now a staple part of my visit to the area. It weaves through parks where people are playing baseball, football, and basketball. After Cunningham Park, it passes by St. Francis Prep High School and along it’s longest stretch through city streets on Underhill Avenue, where there’s a long strip of ballfields and park benches.

Kissena Park
You then hit the very picturesque Kissena Park, which includes a cute little pond. Go around one side of it on the way out, and the other on the way back. I lost the trail there and ended up running along Kissena Boulevard toward Main Street, where the vehicle and pedestrian traffic (through Asian neighborhoods) becomes too busy to continue on. Next time, I’ll try to pick up the path to get into Flushing Meadows-Corona Park, which is the second largest park in NYC behind only Central Park.