THE
ROAD RACER
Cross-Training For Runners
PEORIA RUNNERS'’ SERIES NEW!
NUMERIC RUNNER medals, medals, medals! runTunes
Music to add to your running playlist The Arizona Road Racers Newsletter
May/June 2012
arizonaroadracers.com
New online volunteer system! We can’t say it enough-- if it weren’t for our volunteers, the Arizona Road Racers would not be able to operate. Everything the club does, from staging races to track events and membership management, is accomplished by volunteer hours. By far the biggest demand for volunteers is at our races. To help with this we launched a brand new online volunteer sign up system that makes it easy for people to get involved and easy for us to make sure each race day job is filled. Using this system, volunteers can select time slots and jobs that work best for them. The site also lists some of the duties for each role so volunteers know what to expect come race day. We hope you’ll take a look at the new feature and sign up to help at one of our Summer Series races! www.arizonaroadracers.com/volunteer
runTunes May/June 2012
Spruce up your running or workout playlists with these handpicked tracks. Visit arizonaroadracers.com/runtunes for links and listen to the playlist on Spotify:
http://tinyurl.com/runtunesmay2012
Name
Artist
1
Comeback Kid
Sleigh Bells
2
Lonely Boy
The Black Keys
3
Operation
Yuck
4
Weekends!!!
Skrillex
5
Hello
Martin Solveig & Dragonette
6
Do Ya Thing*
Gorillaz, Andre 3000, James Murphy
7
Cry (Just A Little)
Bingo Players
8
Blackout (House Remix)
Pierre Cardin
9
Feel So Close
Calvin Harris
10 Where I'm Going
Cut Copy
* Available for a free download! Visit arizonaroadracers.com/runtunes for the link.
2011-2012 ARIZONA ROAD RACERS
BOARD OF DIRECTORS President Trent Collicott
arrboard@arizonaroadracers.com
Secretary Tricia Schwenk
Treasurer Hal Gensler
Business Operations Norm Janoff
Marketing & Race Shirts Erin Woodell
Pace Teams Open Position
Registration Sandra Fontaine
Timing John Zatarski
Equipment & Staging Charlie Benson
Membership Brian Burns
Policies & Procedures Raj Gangadean
Social Events Lindsay Rusk
Volunteers Ryan Karylyle
VICE PRESIDENTS
The ROAD RACER The Road Racer is published bimonthly by the Arizona Road Racers, 428 E. Thunderbird Rd. #425, Phoenix, AZ 85022-5229. Newsletters are distributed free to Arizona Road Racers members. Individual issues are not for sale. Material in The Road Racer may be reproduced if the purpose is to promote running. Reproduced material must be accompanied by an acknowledgement to the Arizona Road Racers. Contributing photographers and writers retain all rights to their works. The views and opinions expressed by writers are their own and do not necessarily reflect the views of the Arizona Road Racers, its partners, or advertisers. Deadline for articles, photos, and advertisements is the 15th of the preceding month. Submit all copy and photos to newsletter@arizonaroadracers.com.
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Editor Erin Woodell erin@arizonaroadracers.com Contributing Columnists Trent Collicott, Norm Janoff
On the Cover Tara Fairweather at the Desert Classic 30K. Photo by Erin Woodell
Contributing Photographers Nathan Hoehenstein, Erin Woodell Printer Short Run Printing, Ltd. • Scottsdale, AZ Electronic copies available.
The Road Racer
Y
ou run. You're a runner. You run to train, train to run faster and run run run run run. If we're training for a PR, they why do anything BUT RUN - right? Well, the rest of your body has something to say about your run-first mentality: "What about us?" Your hammies, glutes, gastrocnemi...(um, sorry - calves) and quads are most likely in great shape for linear locomotion, but there's a good chance with run-specific training that your core, upper body and dozens of other supporting muscles aren't in top shape. Don't agree? Answer these questions to see for yourself: 1. What gets sore first when you run long: A. Quads B. Hips or C. Lungs 2. Does your form start to suffer about 2/3 of the way through your long runs? A. No B. Yes 3. What would you rather drink after an extremely hard training run or race: A. Beer B. Water or C. Beer If you answered "B" to any of the above, then this exercise routine can help. (What were you thinking on answer #3?) All kidding aside, your running will benefit from full-body exercises done 2-3 times a week to strengthen your core and upper body to promote better running form for longer and even help you look more toned for swimsuit season! Real-life activities don’t happen while sitting on a bench lifting a weight on a cable—natural movements are on multiple planes using multiple muscles at the same time. Training Multi-joint movements, commonly called compound exercises, are an efficient way to get a full-body workout done in less time. As a runner, you should be keenly aware of the benefits by using your body weight and natural movements to achieve a complete workout. By activating more muscle fibers, you place a greater demand on your body and rapidly consume more energy than when performing isolation movements. This in turn has a metabolic effect, helping you burn fat more quickly. Multi-joint movements are extremely efficient, activating more muscle fibers in less by Brett Stewart time than when performing multiple isolation exercises. To put it in a phrase: “The more joints that are worked, the more muscle fibers are activated and the better your results will be.” Perform the following exercises immediately after each other in a "super set" and you will get a cardio and strengthening benefit at the same time. The number of reps is up to you; start with a number you can complete comfortably and work your way up in subsequent workouts. If you haven't done squats or worked out in a while, take it really easy or you'll be sore for the next couple of days!
Full-Body Exercises
Burpee
Wood Chop
Complete Cross-Training For Runners
Mountain Climber
5 Body Weight Squats (lower body / core) 8 Push-Ups (upper body / core) 12 In & Out (core, pictured right) 10 Mountain Climbers (full body / core, pictured right) Rest 1:00 Repeat 3x For full exercise descriptions and photos, go to http://7weekstofitness.com and click on "Exercises", you'll find plenty of additional moves to incorporate into your routine. Pick ones that work your whole body like the ones listed above or select one of the free programs to take your fitness to the next level! Brett Stewart is a fitness author, certified trainer, 3:40 marathoner and ARR member. His most recent book, 7 Weeks to Getting Ripped, focuses on body weight exercise routines for athletes of all types.
May / June 2012
In & Out
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PEORIA RUNNERS' SERIES BRINGS EXCITEMENT TO THE WEST VALLEY RUNNING SCENE T
he City of Peoria has teamed up with Tortoise & Hare Sports to launch the new Peoria Runner’s Series, the first of its kind in the West Valley. “The goal of the Tortoise & Hare Sports / City of Peoria Runner’s Series is to give local runners and walkers an excuse to get active and have fun doing it,” said Jeff Crane, City of Peoria Recreation Coordinator. The running series kicked off on April 14th with the City of Peoria Pioneer Days 5K. Ten total races make up the series with distances between 5K and half marathon. Most races in the series take place at either Rio Vista Park or the Peoria Sports Complex. Partnerships with the Arizona Road Racers and the IMS Half Marathon link the series to the running community valley wide. “Teaming up with the City of Peoria and Tortoise & Hare Sports is a great way for the Arizona Road Racers to further its mission of putting on great races and having a significant impact on the local running community,” said Trent Collicott, Arizona Road Racers President. Runners are awarded points for participation and finishing place. Top runners in the series will be awarded a $100 gift card to Tortoise & Hare Sports. The Tortoise & Hare Sports / City of Peoria Runner’s Series will conclude at the 2013 Peoria Pioneers Day 5K with a grand prize raffle for airfare, hotel and race entries for two to the San Francisco Half Marathon. Prizes will also be awarded for runners who participate in a total of either seven or nine of the races. More details about the series can be found online at the City of Peoria website (www.peoriaaz.gov/running).
RACE LINEUP
RACING WEST
PIONEER DAYS 5K APRIL 14, 2012
LUCK OF THE DRAW 8K MAY 12, 2012
FATHER'S DAY 4 MILER JUNE 17, 2012
ARIZONA ROAD RACERS SUMMER SERIES #3 JULY 4, 2012
VETERAN'S DAY 5K
NOVEMBER 10, 2012
ARIZONA ROAD RACERS THANKSGIVING DAY CLASSIC NOVEMBER 22, 2012
SUPER DAY 10K
FEBRUARY 3, 2013
IMS ARIZONA HALF MARATHON
FEBRUARY 17, 2013
ONE FOR WATER 4 MILER MARCH 9, 2013
PIONEER DAYS 5K APRIL 13, 2013
ROAD RACER PROFILE
TRICIA SCHWENK
AGE 29 • TEACHER • HOMETOWN: MISSOULA, MT • CURRENT CITY: YOUNGTOWN, AZ
When did you start running? I started running about five years ago. I wanted a new challenge and another way to stay fit so I thought running was the perfect match. What is your training schedule like? My training schedule varies depending on what I am training for. When I am training for a race, I typically run about 4-5 days a week. Right now, I am not training for a race and I am doing more cross training to change it up and keep me motivated. I find that if I stick solely to running, I get bored and unmotivated. How do you keep yourself motivated? I am pretty self motivated. I enjoy working out and staying active. I feel so much better, mentally and physically when I am running or working out. It's always easier for me to be motivated to run when I am signed up for a race and training for it! What is your proudest running moment or accomplishment? Completing the Las Vegas Marathon in 2011. How has running improved your life? Running has improved my life in so many ways. It has helped my self confidence and fitness level. I have met many great friends through running too! What kind of music do you run to? Variety, but I tend to listen to the same song over and over. Good thing I am the only one who can hear it! What other hobbies or interests do you have? Reading, watching movies, working out, spending time with friends and family. What piece of running gear could you not live without? I couldn’t live without a good pair of running shoes. What is your favorite thing about ARR races? Seeing so many familiar faces!
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The Road Racer
May / June 2012
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NORM JANOFF
THE
NUMERIC RUNNER
medals medals medals! My home office is ankle deep in unclaimed medals from Arizona Road Racers events. Since Diane Bailey left the ARR Board, we have not had a person in charge of recycling unclaimed medals so they have been accumulating in our warehouse. Medals and more medals. John Zatarski, ARR VP of Race Timing, brought in a sample of these medals to a recent Board meeting, and I volunteered to take on the project. Next thing I know I have boxes and boxes of medals, each box containing scores of plastic bags with up to three medals in each bag. For a given race, we order our medals from M&J Trophies and the race director generally sorts them into the various award categories, such as Female 40-44, etc. Into separate zip lock plastic bags goes a first, second and third place medal. At the race awards ceremony, the ARR representative helping to present the awards picks the appropriate medal from the specific age group bag. After the race, the race director generally takes the unclaimed medals back home or back to the warehouse. If you want ARR to send you a medal that you did not claim at the race, we charge $3.00 for shipping and handling. Most of the medals not claimed at the race site just stay in those plastic bags in a cardboard box in the warehouse. It seems that there are some interesting psychological dynamics surrounding age group medals. Most runners rarely win an award, but if they do, they either eagerly cherish the age group award or leave the race not even realizing that they have won an award. Then there are the talented runners who typically win an award in just about every race they enter. While many of these runners enjoy collecting medals, others don’t bother to claim their awards. For some age groups, just showing up and finishing is good for an award and some awards are not claimed due to lack of participation in the age group. If you are talented enough to win an age group medal, you know that ARR prints the race name and the age group information on the back of the medal. For the unclaimed medals we can pay to have the medal re-plated with new race information for a fraction of the cost of the medal itself, so my charge was to get those unclaimed medals organized and back to M&J Trophy for re-plating. What that involves is pulling the medals from the plastic bags and sorting them by color (gold, silver, copper), medal style and ribbon color. That’s how I ended up ankle deep in medals. Once I had enough medals sorted, I gathered medals together for the upcoming Luck of the Draw race and put them in an empty running shoe box (which are relatively large and make a nice container for the medals). I then went on pulling medals from bags, sorting medals and reorganizing them for our five Summer Series races. Each shoe box contains all the medals for a specific race. And still there are medals. We have Desert Classic Marathon finisher medals. We have medals from the 2005 Desert Classic Half Marathon held in Scottsdale that have an embossed image that cannot be re-plated. We have medals from races that we timed that I never even heard about. But, now they are all organized and ready to be called forth for the ARR I-Did-A-Green Run and other future ARR races. The way I see it, these medals want to go home with an award winning runner and it’s my job give them that opportunity.
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The Road Racer
For a complete list of races, visit our online calendar: arizonaroadracers.com/racecalendar
MAY 2012 5
12
Courthouse Square • Prescott, AZ
Rio Vista Park • Peoria, AZ
Race to Lose 5K
The Night Run 8K
Prescott YMCA Whiskey Row Marathon
Kiwanis Park • Tempe, AZ
Kiwi Dash 5K Mud Run
2209 W. 99th Ave. • Phoenix, AZ
6
Tucson Heart Group Cinco de Mayo 10K
Arizona Road Racers Luck of the Draw 8K
19 Run for the Mountain 10K, 5K, 2K Ft. Tuthill on Soldier Trail South of Flagstaff, AZ
26
Arizona Road Racers Summer Series #1
Papago Park • Phoenix, AZ
Old Town • Scottsdale, AZ
13
Tucson 5000 - 5K
Reid Park • Tucson, AZ
Cholla High School • Tucson, AZ
JUNE 2012 2
TMC Meet Me Downtown 5K Night Run/Walk La Placita Village, Tucson, AZ
NACA Sacred Mountain 10K, 5K, 2K Thorpe Park • Flagstaff, AZ
9
16
Reunion Camp • Ash Fork, AZ
Flagstaff Nordic Center Flagstaff, AZ
10
Colossal Cave 5K
Apache-Sitgraves National Forest Pinedale, AZ
Colossal Cave Mtn. Park • Vail, AZ
30
Juniperwood Ranch Running Festival 12 and 24 Hour Run
Arizona Road Racers Summer Series #2
Reach 11 Park • Phoenix, AZ
Gaspin' In the Aspen Summer Woods Run
17
Father's Day 4 Miler
Rio Vista Park • Peoria, AZ
23
Full Deck Half Marathon Show Low, AZ
Run to the Bridge
Silverton 6/12/24 Hour Trail Run Silverton, CO
Gheral Brownlow 10K Brownlow Trail • Prescott, AZ
JULY 2012 4
Arizona Road Racers Summer Series #3
Rio Vista Park • Peoria, AZ
Janet Gensler Memorial 4 on the Fourth
Miner’s Lake • Ely, MN
7
14
Springerville, AZ
Rio Vista Park • Peoria, AZ
Round Valley Fun Run 10K, 5K and 1 Mile
8
Everyone Runs with the Roosters Kinney Rd. 5 Miler Old Tucson Studios • Tucson, AZ
Arizona Road Racers Summer Series #4
15
Colossal Cave 5K
Colossal Cave Mountain Park Vail, AZ
21
Freedom Run 5K
Ft. Tuthill • Flagstaff, AZ
5K Run in the Park Veterans’ Memorial Park Sierra Visa, AZ
Breeze in the Trees 5K Green Valley Pecan Co. Sahuarita, AZ
Kendall Mountain Marathon & Half Marathon Silverton, CO
May / June 2012
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428 E. Thunderbird Rd. #425 Phoenix, AZ 85022-5229
N O S I T A E H THE 2012 ARR
SUMMER
SERIES
#1 - May 26 at Papago Park #2 - June 10 at Reach 11 Park #3 - July 4 at Rio Vista Park #4 - July 14 at Kiwanis Park #5 - August 12 at South Mountain Park /arizonaroadracers
@roadracersaz
arizonaroadracers.com/summerseries