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OVER 75 LOCAL NONPROFITS BENEFIT For 8 years this race has brought together individuals and groups of all ages


With every Human Race I am inspired. I am in awe of the people that come out to show their support for McHenry County nonprofit organizations. The people in this race are true believers of making a better world. Why else would they get up so early, no matter the weather to walk or run about 3 miles. Why else would some be so moved that they will go the entire distance in their walker, or wheel chair, or wear pounds of fireman gear. Families bring their children, co-workers invite their peers, corporations encourage their employees, and friends team up with others - all because they care. Maybe a nonprofit has made a difference in their life or in the life of someone close. Maybe they want to make a statement that says I am here. Maybe this is their first year. Whatever brings them to the Human Race the end result is that they are making a difference in this community. Each person that crosses the finish line means one more person to get the word out about services that help others; one more person to help support the needs; and one more person to invite someone new next year. You are an inspiration!

Crystal Lake IL 60012 815-344-4483 info@volunteercentermchenrycounty.org Volunteercentermchenrycounty.org Volunteerwithme.org SOCAIL MEDIA facebook.com/McHenryCountyHumanRace facebook.com/VolunteerCenterMcHenryCounty

Rebecca Stiemke

Instagram.com/Volunteerwithme Twitter.com/Vol_center

Executive Director Volunteer Center McHenry County

BOARD MEMBERS Carol Louise, President

IN THIS ISSUE

Robert Murray, Vice President

8 The Power of Philanthropy

Todd Kinker, Treasurer

Philanthropy should be an opportunity

10 List of Participating Human Race Organizations Supporting your community

Wendy Moylan, Secretary Phillip Bartmann

19 5K Races Through Dec 2018

Jennifer Prindle

Pick out your next race

Michelle Vicencio

20 Getting The Right Shoe What makes a good running fit

STAFF

21 GRANT RESEARCH something

Rebecca Stiemke, Executive Director

24 Why Strength Training is Important for Runners Running itself is NOT strengthening

Renee Erling, Program Director

26 Is it Time to Have a Knee Replacement? Do struggle going upstairs? 27 Answering The Call Capacity Building Resources For Nonprofits 2

Volunteer Center McHenry County - NOT-FOR-PROFIT RESOURCES, INC


2018 Presenting Sponsor

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2018 Notable Sponsor

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Volunteer Center McHenry County - NOT-FOR-PROFIT RESOURCES, INC


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OVER 150 VOLUNTEERS Volunteers make this race a success! They arrive with smiles ready to go. They answer questions, pass out bibs and tshirts, help register, work the timing area, manage the food, water and awards! Kudos to these great volunteers.

Committee members work for months preparing for this race. Their dedication is inspirational! Many have been involved for years.

2018 COMMITTEES MEMBERS Terry Lagerhausen, Co-Chair Carrie Holtz, Co-Chair

Andrea Stiemke Bob Teiken Bob Walsh Jeanne Schroeder Judy Michols Justina Draper Lucy Bieneman Mark Regan Rebecca Stiemke Robert Murray Trish Justis

Volunteer Center McHenry County - NOT-FOR-PROFIT RESOURCES, INC


Ironman, Marathon and Sprint Sponsors

SPECIAL THANKS TO: Adam Lagerhausen

Hampton Inn, McHenry

AllOver Media

Kiera Confections

Coleman’s Tavern and Grill

MGR Photography

Joni Hossler

The Brunch Café

Chas. Herdrich & Son Inc.

Walmart

Starbucks

Country Donuts Crystal Lake Christian Church

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The Power of Philanthropy COMMUNITY FOUNDATION FOR MCHENRY COUNTY By Robin Doeden, Executive Director Community Foundation For McHenry County

There are hundreds of nonprofit organizations in McHenry County. Many of them operating solely through the efforts of minimal staff and amazing volunteers. They exist thanks to donations of time, money and the talents of passionate people who care about their cause – they exist because of the Power of Philanthropy. The Community Foundation for McHenry County is well aware of the Power of Philanthropy, and works hard to put it to work throughout our community. “Philanthropy is how we as individuals can truly make an impact on the issues we care about. We can all be philanthropists,” says Robin Doeden, Executive Director of The Community Foundation. “Once you have found your true passion, giving money and time becomes an opportunity – not something you HAVE to do, or SHOULD do.” This past year, The Community Foundation contributed more than $1.8 million to 72 organizations. This wasn’t the work of a single individual making a single gift, but rather hundreds of individuals making hundreds of gifts. And together they had an incredible impact on the services provided to our neighbors and friends here at home. Some people associate philanthropy with financial wealth. “So many people think that philanthropy means writing a check with lots of zeroes. But philanthropy is more than donating money. It is about making a difference – on issues you care about, people around you, and the community we live in. It’s about giving back, and that is so much more than writing a check.” Remember that philanthropy is a two-way street. The psychological benefits to the giver are just as valuable as the gift being shared. “Being philanthropic absolutely makes you feel good,” Doeden says. “Over my 25-plus years in fundraising I can tell you that when a person discovers their true passion and makes a gift – whether time, talent or treasure – they are so excited. 8

Volunteer Center McHenry County - NOT-FOR-PROFIT RESOURCES, INC


“Connecting People Who Care with Causes That Matter” “I have shared hugs and tears with donors who celebrate their philanthropy. We at The Community Foundation truly have amazing jobs because we get to help people discover that cause or organization that makes them truly happy and excited about giving.” “In our world today, philanthropy is making a difference beyond the financial benefits to organizations across our county, our state and our country. Whatever your passion is, find it, nurture it, and connect with organizations and people that share that passion and meet that need,” continued Doeden. “Philanthropy should be an opportunity. It should be a chance for you to make a lasting impact on an issue you care about. Get involved in your community and your world will grow.” The Community Foundation for McHenry County has been serving this community for 17 years. We work with individuals across the county to help them fulfill their philanthropic goals, and plan their legacy of giving. We support the work of hundreds of organizations by Connecting People Who Care with Causes That Matter. For more information contact The Community Foundation at 815-338-4483, or visit our website at www.mccfdn.org

Winner of the 2017 Community Foundation For McHenry County $600.00 Award for Most Racers


2018 McHenry County Human Race Organizations

LOOK WHO THE HUMAN RACE SUPPORTS! A Heart for Animals helps place animals with special medical needs in forever homes where they are happy and healthy. Among the pets we've rescued are abandoned older pets who are now able to live out their golden years with a loving family. Adult & Child Therapy Services provides physical, occupational and speech therapies. We provide birth to three screenings for little ones. We also offer a fall risk program for seniors or those with balance issues. For patients who have graduated from our therapy programs, we offer a transition exercise program. Albums of Hope - Our dedicated group of volunteers gathers several times a year to assemble pocket-sized photo albums filled with uplifting quotes and scenic photos. These albums are donated to local cancer treatment centers, providing them with completed albums to share with the cancer patients undergoing therapy at their offices. Alexander Leigh Center for Autism - Our student population comes primarily from local public school districts requiring a more restrictive placement to meet the students' needs. Each child is entitled to an appropriate place to learn within a supportive environment where they can develop to their full potential and thrive. Alliance for the Great Lakes works to protect the Great Lakes for generations of people & wildlife. Our work includes: - 4,800+ volunteers participated in Adopt-a-Beach cleanups in Illinois last year, including beaches near McHenry County, keeping 9,600+ lbs of litter out of Lake Michigan. American Cancer Society, Relay for Life - Volunteers give of their time and effort because they believe it's time to take action against cancer. These events bring communities together to remember loved ones lost, honor survivors of all cancers, and raise money to help the American Cancer Society make a global impact on cancer. Animal House Shelter takes in pets (many of which are on 'death row') regardless of age, breed or known health problems and rehabilitates them mentally and physically. We then personalize the adoption process to assure that each one of our animals is going into the best possible home for their particular needs. Big Brothers Big Sisters of McHenry County matches adult volunteers/mentors with at risk children ages 6 to 14. Through our Community Based Program, Lunch Time Mentoring Program, and After School Program we help children reach their potential and through them, transform families, schools, and communities across McHenry County.

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Volunteer Center McHenry County - NOT-FOR-PROFIT RESOURCES, INC


BraveHearts Therapeutic Riding And Educational Center is a therapeutic horseback riding program that services children and adults with special needs and also our military veterans and their families. BREAK-Crystal Lake Teen Center provides a safe, stimulating environment for teens to connect, have fun and find acceptance among peers and adults in the community. We are primarily high school; however, we are open to middle school teens and provide middle school only hours. Brown Bear Daycare and Learning Center creates an environment that offers opportunities for children to experience success while supporting the family and community. We believe that children learn best through play. In a warm, supportive and respectful environment BBDC provides opportunities for children to grow and learn cognitively, physically, socially and emotionally as individuals and members of a group. CARE Center - Program of Northwest Center Against Sexual Assault provides free confidential counseling services as well as medical legal advocacy for survivors of sexual assault and their significant others. The CARE Center also promotes social change through education and prevention programs for youth K - College. Cary-Grove Booster Club promotes understanding between parents and school personnel. CGHS booster club helps raise funds and fosters public consciousness of the academic, athletic, drama, music, and other activities of Cary-Grove High School. CGHS booster club promotes courtesy and good sportsmanship on the part of participants and spectators of all activities. CASA of McHenry County ensure that each child is placed in a safe and loving permanent home where they can thrive. Volunteers are trained professionals and receive complete support from the CASA program to help them through each case. A CASA volunteer is assigned to a child by the court. Child Advocacy Center of McHenry County coordinates and schedules victim sensitive interviews for reported cases of child sexual or severe physical abuse. Provides a child friendly center for the interview to take place. Provides advocacy and referrals to child victims and non-offending family members. Clearbrook We serve people over a range of ages and disabilities from children diagnosed with developmental delays at birth to the unique needs of seniors with disabilities and all ages in between. Annually, we support over 8,000 individuals as well as their families in 14 counties, in over 160 communities and 50 locations throughout Chicago, the suburbs, and northern Illinois. Community Action Agency for McHenry County uses cutting-edge research and evidence based studies to enable us to provide the highest of quality pre-school education. We provide comprehensive services including health & nutrition, mental health & wellness, family/social, and educational services to all families enrolled in the program. Crime Stoppers for McHenry County brings together municipalities to work together to prevent and solve crimes in communities and schools in our community. Crime Stoppers McHenry County has been a staple in the community for over 30 years. Crystal Lake Food Pantry Governed by local Church, The Pantry organizes volunteers who help collect and distribute food supplies to those in need in the Crystal Lake area. Collects funds and food to share with those in need. Culture, Arts & Music (CAM) celebrates world diversity, transporting people to different countries through immersive learning experiences. From concerts to drum circles to festivals and more, CAM creates community events and programs that expose people of all ages to world heritages. CT Gardens works towards the beautification of neighborhoods and to the re-population of birds, bees and butterflies, especially monarchs! District 300 Food Pantry The D300 food pantry serves an estimated 100 families (or 500 people) weekly. Students and families in need are able to shop every Wednesday and bring home enough food to last a week. The food pantry is open to all families and students enrolled in a District 300 school. Families that visit the food pantry are asked to bring an ID and bags or boxes for food.

GET CONNECTED TO LOCAL NONPROFITS VISIT WWW.VOLUNTEERCENTERMCHENRYCOUNTY.ORG 11


DLG Foundation raises dollars in memory of Jason de la Garza who never shied away from volunteering and helping others. We have helped hundreds in his memory, as well as organizations. Every single dollar we raise goes to help those in need. Dogs on the Go Assistance Dogs are rescues from local partnering animal shelters. We are founded on the principle that people with physical and mental health disabilities deserve to have access to assistance dogs regardless of their socio-economic status. Environmental Defenders of McHenry County works towards environmental preservation and improvement. We provide the community with educational programs and volunteer action on pollution prevention, sustainable land use, and energy and natural resource conservation. We advocate policies which protect drinking water supplies and conserve land for open space and agriculture. Family Alliance has served adults aged 50 and better throughout McHenry County and the surrounding area, who are experiencing mental, physical, emotional, or social challenges. Family Health Partnership Clinic provides quality health care including primary, preventative, and mental health services to the population of McHenry County. We serve those without medical insurance or public assistance programs. We serve anyone from McHenry County that cannot afford to visit a doctor's office including at-risk children and children from lower-income McHenry County families. Free Guitars for Future Stars provides guitars and guitar lessons to at-risk children and children from lower-income McHenry County families. Improved self-confidence, self-esteem, teamwork, social skills, school behavior, and study skills are possible with music. The guitar is the tool we use. Friends of McHenry County College Foundation is committed to providing financial support for the needs which emerged from the strategic planning process at McHenry County College (MCC). The four focus areas include: 1) Comprehensive Scholarship Program 2) Endowment for Technology 3) Mini-grants for Faculty and Staff 4) Enhancement of the Arts Garden Quarter Neighborhood Resource Center exists to enhance the quality of life of the McHenry community by encouraging education, promoting healthy lifestyles, and developing multicultural relationships. We stress the importance of education by assisting the youth with homework and developing a sense of commitment to education by improving school attendance and setting educational and career goals. GiGi's Playhouse celebrates the lives and showcases the talents and potential of individuals with Down syndrome. The Playhouse has something different for everyone whether it's a hug, a party, or an educational experience. Most importantly GiGi's Playhouse is a place to belong.

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Volunteer Center McHenry County - NOT-FOR-PROFIT RESOURCES, INC


Learn more about participating nonprofits

volunteercentermchenrycounty.org Girls on the Run is a non-profit, community-based program developed for young girls which combines interactive workouts and training for a 5k with lessons that encourage emotional, social, mental, spiritual and physical health. The objective is to reduce the potential display of at-risk activities including eating disorders, depression, substance abuse and teen pregnancy. Girl Scouts of Northern Il offers every girl a chance to practice a lifetime of leadership, adventure, and success. Habitat for Humanity of McHenry County builds simple, decent, affordable houses and do home repairs for low-income individuals and families in McHenry County. We seek to eliminate poverty housing and homelessness from the world, and to make decent shelter a matter of conscience and action. Hearthstone Communities is comprised of a continuing care retirement community for seniors and an early learning center for children. We offer hope, healing and purposeful living to older adults and children in the context of Christian communities. Helping Paws Animal Shelter is a no-kill animal shelter for stray and abandoned dogs and cats in McHenry County and surrounding areas. The animals are provided a sanctuary where they receive medical care, spaying or neutering, daily care and love, and the opportunity to be adopted by a responsible owner. Home of the Sparrow provides a safe and stable living environment in our short-term transitional shelter and apartment programs. Our programs and services include case management, counseling, education and referral to community resources. Each woman who is accepted into Home of the Sparrow's shelter program develops goals and a plan focused on ending homelessness.


The Hooved Animal Humane Society (HAHS) is dedicated to the rescue and protection of hooved animals. We promote the welfare of hooved animals through education, legislation, and, if necessary, intervention (impoundment). Our animals come from criminal investigations or from abuse and neglect. Our goal is to rehabilitate these animals and adopt them into loving forever homes. Hope Takes Action educates the community that poverty is not necessarily the result of a character deficiency in the person, but rather a failure of systems in general and the need to change those systems. We help individuals transition to sustainability with community support. Huntley Community Radio is an all-volunteer run, professionally guided, radio station broadcasting 24 hours a day, 7 days per week, 365 days per year with a variety of programs appealing to the diversity, needs, and interest of the Huntley community. Jail Brakers provide support to children and their families who struggle with the stigma of incarceration and the impact that it has on them. We provide opportunities that gives children and families a voice and a place to be listened to with respect and compassion. Lakemoor Police Explorer Post 95 allows youth to experience firsthand what it's like to be an officer of the law. We combine classroom training with ride-alongs in police vehicles, community policing, and more. Main Stay Therapeutic Farm Inc. encourages, enriches and empowers individuals through horses, animals and nature in an uplifting and nurturing setting. We provided equine-related therapeutic activities to people with physical, developmental, social and emotional challenges. Mane In Heaven provides therapeutic benefits to disabled and able-bodied children and adults through animal-assisted activity and therapy visits with miniature therapy horses leading to improved outcomes of physical, mental and emotional well-being. MCC VITA Site operates seasonally at McHenry County College and as part of McHenry County College to complete tax returns at no charge to community members who make less than $60,000 per tax return. McCap provides a meaningful learning experience that will enrich and expand the lives of young adults with severe and profound disabilities. We are a part time day program for young adults who have graduated from SEDOM. We offer day activities and therapies.

Volunteer Center McHenry County - NOT-FOR-PROFIT RESOURCES, INC


McHenry County Community Foundation seeks to be a community partner, and at times leader, in addressing local needs. McHenry County Economic Development Corporation promotes the economic health of McHenry County, IL through retention, expansion and attraction of commerce and industry which is conducive to an optimal quality of life for its citizens. To aid in the creation of primary jobs through assistance and attraction. McHenry County Historical Society and Museum, operates the Museum, plaques historic sites and structures, holds adult workshops and classes, makes available traveling exhibits, and arranges a wide variety of school and other group programs. Midwest Mozart Festival, Inc. promotes community involvement, with particular emphasis on Youth Music Education. We provided concerts and cultural performances of the highest caliber for over 31 years, offering the unique cultural experience of fine music to a diverse public audience at affordable prices. Mommy & Me Warrior Supply Packs provides care packages to pregnant woman and new mothers who are undergoing cancer treatments. NAMI McHenry County provides support, education, and advocacy in order to improve the quality of life of individuals with mental illness and their families. We provide emotional support, education and resources for families and individuals who are living with mental illness. New Directions Addiction Recovery Services runs a variety of programs including Sober Living, The Other Side, and Connect to Recovery to help connect struggling addicts with the resources they need to become sober and grow into a healthy, productive member of the community. NISRA, Northern Illinois Special Recreation Association provides programs and services enrich the lives of people with disabilities through meaningful recreation experiences. We provide year round community recreation for children and adults with disabilities.


Northern Illinois Center for Autism (NICA) offers free family social support groups that meet monthly. These monthly meetings are a fun and innovative way to lend support to the entire family and include activities such as: swimming, trampoline fun, bounce houses, dining out, etc. Through these activities NICA helps families reduce their stress, receive support and become active within our community. Old Firehouse Assistance Center (OFAC) provides a variety of needed services to assist the area’s homeless population. We provide daytime shelter, meals, showers, grooming supplies, social services, housing location services, free medical care, free haircuts, onsite AA meetings, and other services for our guests. Options & Advocacy is the doorway to services in McHenry County for infants and children under the age of 3 years old, who are experiencing a delay in their development. We provide a wide range of service coordination activities and supports for our individuals and families. PADS of Pioneer Center for Human Services offers emergency and transitional housing coupled with support services in order to help homeless individuals work toward becoming self-sufficient. Pioneer Center for Human Services is a community-based organization dedicated to empowering individuals to achieve their full potential. Pioneer Center provides direct services to more individuals and families. We also provide education and outreach to schools and community organizations.

For more information about participating Nonprofits visit Volunteercentermchenrycounty.org

Right-Center-Left Production Company (or RCLPC Theater) is committed to: cooperative partnerships that reflect the diversity of our community, audience and artists; integrity and professionalism in delivering a quality theatrical experience; and enhancing awareness of and financially supporting the mission and outreach of the Ridgefield-Crystal Lake Presbyterian Church. Spring Grove Fire Explorer Post 1800 provides young men and women the opportunity to experience the fire and emergency medical services using hands-on and classroom training. Some of our activities include a Ride-Along program and Illinois Fire Service Institute (IFSI) Fire School.

Volunteer Center McHenry County - NOT-FOR-PROFIT RESOURCES, INC


STUDENT VETERANS OF AMERICA MCC Student veterans need assistance in buying books before the semester starts. VA pays half the way through the semester. The Aarrk Garden provides part time employment to the homeless in an environment conducive to growth and team work. We provide housing for some and assistance in obtaining jobs and apartments. The Literacy Connection is a community-based affiliate of the national organization, ProLiteracy. The agency serves 16 northwest suburban Chicago communities. The Adult Volunteer Literacy Program is the agency's core program, serving both basic literacy and English as a second language learners The Pink Door Thrift Store supports patients and patient services within Centegra Health System. Income helps to fund such projects as the purchase of the wellness van, emergency room renovations, laboratory equipment, and the yearly health care scholarships. THRESHOLDS is a nationally recognized leader in mental health recovery, serving some of the most vulnerable residents of McHenry County, with compassion, dignity and respect. We inspire people with mental illness & co-occurring substance use disorders to reclaim their lives by providing the supports TLS Veterans serves veterans and their families through the following core areas: 1) New Horizons in Hebron, a transitional living program for 20 veterans that includes food pantry and aftercare support; 2) Employment assistance, helping veterans translate resumes and attain employment; 3) Housing assistance, focusing on helping veterans and their families obtain and maintain housing, and 4) Drop-in resource center staffed by veterans, to provide peer-to-peer support, food pantry, counseling, and referral to needed supports. Turning Point is a comprehensive domestic violence agency and shelter. Services offered include a 24 hour crisis line; individual counseling; support groups; legal advocacy; mental health therapy; and partner abuse intervention. United Way of Greater McHenry County partners with 30 local nonprofits; funds 48 programs focusing on health, education and financial stability; helps 1 in 4 people in McHenry County through our mission; benefits over 91,900 people through the programs and services provided by our partner agencies; and celebrates over 50 years of giving locally and raising over $52 million dollars. Volunteer Center McHenry County helps grow and strengthen nonprofits by: helping individuals and groups of all ages get connected to nonprofits; providing workshops, seminars and networking opportunities; hosting a Resource Library with grant-seeker tools; and managing the McHenry County Human Race. WeeBits offers enrichment programs for families and their infant/toddler, including singing and signing, infant massage, and Happiest Baby on the Block. We provide educational workshops, like continuing education for families, on topics to increase their awareness of developmental milestones and activities they can do with their child.


Volunteer Center McHenry County - NOT-FOR-PROFIT RESOURCES, INC


Ready To Race Again? Date

Distance

Name of Race

Location

Website

4/29/18

5K / 10K

Run Thru the Hills

http://www.lith.org/

4/29/18

5/K

4/29/18

5K Run/Walk

Crystal Lake, IL

http://www.runsignup.com/

5/6/18

13.1M

St. Charles, IL

http://www.foxrivertrailrunners.org/

5/6/18

1M / 5K

Crystal Lake, IL

http://www.rauecenter.org/

5/6/18

5K /1M / 50 yd dash

Woods Creek Feet Meet Viking Strong 5K Run/Walk Great Western Half Marathon Bob Blazier Run for the Arts Walk Trot 5K

Lake in the Hills, IL Crystal Lake, IL

Crystal Lake, IL

http://dreamriderstlc.com/

5/13/18

5K / Superhero Dash

Cooley Run 5K

Huntley, IL

http://www.cancerkissmycooley.org/

5/19/18

5K

Pleasant Prairie, WI

https://runsignup.com/Race/WI/PleasantPrairie/ OpenWingsFamilyFunRunWalk5K

5/20/18

13.1M / 10K

Chicago, IL

http://www.chicagospringhalf.com/

5/20/18

5K Run/Walk

Open Wings Family Fun Run / Walk 5K Chicago Spring Half Marathon/10K Girls on the Run

Woodstock, IL

http://www.gotrnwil.org/

5/20/18

Dash for the Dogs

Barrington, IL

http://www.runsignup.com/

5/26/18

5K Run/Walk 1 M Fun Walk 5K

Lake Geneva, WI

http://sfdslg.org/School/5krun/

5/26/18

10K / 5K / 2M Walk

Elgin, IL

http://www.cityofelgin.org/

5/26/18

10M

Chicago, IL

http://www.soldierfield10.com/

6/2/18

2M Run/Walk, Kids Dash (50M & 100M), 10K Run 1K Swim/20K Bike/ 5K Run 1M & 1/2M Kids/ Family Run/Walk, 5K Run/Walk, 10K Run 10K / 5K / Kids Dash

St Francis de Sales 5K run/walk Elgin Valley Fox Trot Soldier Field 10 Mile Harvard Milk Run

Harvard, IL

http://www.milkdays.com/

Fox Lake Triathlon

Fox Lake, IL

http://www.foxlaketriathlon.itsyourrace.com/

Woodstock Challenge

Woodstock, IL

http://www.signmeup.com/111917

Father's Day 10K/5K Honoring Men's Health Lake in the Hills Triathlon McHenry County Patriot 5K

Cary, IL

http://www.fathersday10k5k.com/

LITH, IL

http://www.raceentry.com/race-reviews/lake-inthe-hills-triathlon http://www.mchenrycountypatriotrun.org/

6/3/18 6/16/18

6/17/18

6/17/18 6/24/18

.5M Swim 15.5M Bike 4M Run 5K

Crystal Lake, IL

Forms at Woods Creek Elementary

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Getting The Right Shoe By Running Depot

The Running Depot has been committed to providing quality shoes, apparel, accessories, training programs, and coaching resources for 16 years. We welcome runners, walkers and fitness enthusiasts of all abilities to experience our expert fit process. DID YOU KNOW? Properly fitted shoes can help prevent common injuries such as plantar fasciitis, shin splints, IT Band Syndrome, Runner’s Knee, and Achilles tendonitis? Our number one goal is to keep our customers injuryfree and able to achieve their fitness goals! We understand when you walk into a store with a sprawling shoe wall, you might feel a little overwhelmed. Our fitting process makes the store experience easy, painless and possibly a little bit of fun! We start with a complete foot analysis using our FootBalance computer system. This helps us determine foot/arch type, and if necessary allows us to provide custom insoles. Next, we learn all about you…any past injuries? Do you wear orthotics? Are you training for anything? How much do you run or walk? Now it’s shoe time! Once we’ve narrowed down your particular fit and support category, we select a few similar shoe options. We carry many popular brands such as Asics, Brooks, Saucony, and Hoka, just to name a few. Treadmill analysis is our final step. By placing people on the treadmill to walk or run, we are able to take a video of their lower leg and foot. Using special software, we can slow the motion of the gait cycle so you can see your running or walking motion. Ultimately, the best shoe for a customer is one that meets the technical needs of their personal gait cycle AND feels best on their foot. No appointments are necessary and our fit process is completely free of charge. Please feel free to contact The Running Depot at 815-788-9755 or visit our website www.therunningdepot.com

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Volunteer Center McHenry County - NOT-FOR-PROFIT RESOURCES, INC


Volunteer Center McHenry County,

Foundation Center

Utilize the Foundation Directory Online Free at Volunteer Center McHenry County. Connect with funding opportunities to make a difference. The data includes information from over 5 million grants and contact information for over 140,000 funders. Schedule an appointment today by calling the Volunteer Center at 815-344-4483.

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Volunteer Center McHenry County - NOT-FOR-PROFIT RESOURCES, INC


Date

Distance

Name of Race

Location

Website

7/1/18

5K

Cary, IL

http://www.heroeslikehaley.org/

7/7/18

5K / .25 mile Kids Run

Williams Bay, WI

http://friendsofknc.org/?page_id=530

7/14/18

5K

Kenosha, WI

7/14/18

10K / 5K

Heroes Like Haley 5K Kishwauketoe 5k Run/Walk For Pete’s Sake Run McHenry River Run

7/21/18

5K

Chicago, IL

7/22/18

13.1M

Chicago, IL

http://www.runrocknroll.competitor.com/chicago

8/1/18

5K run/walk

Rock 'n' Roll Chicago 5K Rock 'n' Roll Chicago Half Marathon Sundown Dash

https://signup.itsracetime.com/Race/WI/ Kenosha/ForPetesSakeRun http://www.ci.mchenry.il.us/index.asp? SEC=78701E39-2988-4372-BE6A809CF0A833CC&DE=4F2A5043-F876-4C51-A272613DA115801A&Type=B_BASIC http://www.runrocknroll.competitor.com/chicago

Janesville, WI

8/4/18

16/8/5/1K Races

Janesville, WI

8/5/18

400m swim 12.4M bike 3.1M run

Arbor Ridge Trail Race we.CAN.tri

https://runsignup.com/Race/Events/WI/ Janesville/SundownDash http://www.arborrockrunning.com/

8/12/18

Sprint/Olympic/Iron

Crystal Lake, IL

8/18/18

5K / 1K

Crystal Lake Aquathon Your Theme For Our Team

McHenry, IL

Woodstock, IL

East Troy, WI

http:// www.woodstockrecreationdepartment.com/ recreation/page/wecantri-triathlon http://www.claquathon.com/ https://silvercirclesportsevents.com/your-themeour-team


Why Strength Training is Important for Runners Denise Smith, owner Smith Physical Therapy and Running Academy Certified Running Technique Specialist, Physical Therapist

According to Dr. Nicholas Romanov, creator of the Pose Method of Running, strengthening is the ability of your body to resist the impact of landing without collapsing. And here is a shocker . . . running itself is NOT strengthening! (I know; it’s so frustrating.) The role of strengthening as a part of a runner’s routine is vital yet often underestimated or even overlooked. Ultimately, your body has to be strong enough to absorb and re-use the forces of nature that are placed on it. Each time you land, your body has to absorb the equivalent impact of up to three times your body weight. If you have not prepared your body for this through proper strengthening, injuries occur (and if you don’t have proper running form, the risk of injury is even greater; but that’s a blog for another time!). Another aspect to consider is that the stronger you are, the more you can control the forces of gravity to your advantage. Gravity is a natural force that exists anywhere on earth – no one is exempt from this. If positioned correctly, your body can direct this force to help with acceleration, thus increasing your speed with running. There are some runners who get confused on how to strength train. The two most common ways to increase strength are to isolate individual muscle groups (i.e. hamstring curls) or perform a functional exercise (i.e. squat). As a runner, your training program needs to be a hybrid of these two. You can include exercises such as squats, hops and jumps, core strengthening (you should target your abdominal region and your back), and pushups to focus your training on key support groups. Remember...you train movement, not muscles. The stronger your muscles are, the better prepared they will be to perform the movement of running.

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Volunteer Center McHenry County - NOT-FOR-PROFIT RESOURCES, INC


“One final thought; don’t be afraid to use these spring months to develop your strength. “ One final thought; don’t be afraid to use these spring months to develop your strength. You don’t necessarily even need a gym membership to do it. Some of the best training exercises for runners include some kind of step, weight/dumbbell/weighted ball, and jump rope – your body weight can be enough to get a good workout! When you are strong, you can run faster, run longer, and decrease your risk of an injury. If you have questions about proper strengthening options, the benefits of a video analysis of your running form, or general injury prevention tips, don’t hesitate to contact us at 815.893.9075. We believe that smarter runners perform better!

Date

Distance

Name of Race

Location

Website

9/1/18

5K

Sunset 5K

http://www.lith.org/

9/1/18 9/1/18

2M Run/20K Bike/2M Run 5K & 10K

Harvard, IL

http://harvardballoonfest.com/

9/16/18

5K

Woodstock Duathlon Harvard Balloon Fest Cary Shuffle 5K

Lake in the Hills, IL Woodstock, IL

Cary, IL

http://www.cary26foundation.org/

9/22/18

5K/10K / 13.1M

McHenry, IL

http://www.morainehillsrunforthehills.com/

9/23/18

DeKalb, IL

http://www.dekalbcornclassic.org/

9/29/18

3K Run/Walk, 10K Run 5K Trail

Cary, IL

http://www.runguides.com/chicago/event

9/30/18

5K / Youth 1M Obstacle Race

Fox River Grove, IL Holiday Hills, IL

http://www.frgrc.org/foxchase

10/6/18 10/14/18

Crystal Lake, IL

http://www.luckybrakebikes.com/

10/21/18

2 Mile Run-20K Ride2 Mile Run Duathlon & 2 Mile Family Fun Run 5K Run/Walk

Moraine Hills Run for the Hills DeKalb Corn Classic Run Wild-Race for Open Space 5K Fox Chase 5K & Youth Mile Highlander Assault Run & Roll for the Dole

Woodstock, IL

http://www.hpclinic.org/

11/3/18

5K

Crystal Lake, IL

http://www.beerruncl.com/

11/4/18

5K / 15K

Chicago, IL

http://www.hotchocolate15k.com/chicago

11/10/18

1M / 5K

Care 4 Breast Cancer Beer Run Crystal Lake Allstate Hot Chocolate Panting for Paws

Crystal Lake, IL

http://www.pantingforpaws.com/

11/22/18

5K Run/Walk

McHenry, IL

http://www.mchenryturkeytrot.com/

11/22/18

5K & Kids Dash

McHenry Turkey Trot for Hospice Henry's Hustle 5K

LITH, IL

http://www.henryshustle.com/

11/22/18

5K Run/Walk

Crystal Lake, IL

http://www.hillstriders.com/

11/22/18

5K

Trout Valley, IL

http://www.troutvalleyturkeytrot.com/

12/2/18

1M Walk, 5K Run/ Walk 5K, 10K, 15K, 13.1

Thanksgiving Day Race Trout Valley Turkey Trot Kiwanis Santa Run for Kids Viking Dash Trail Run

Crystal Lake, IL

http://www.kiwanissantarunforkids.org/

Crystal Lake, IL

http://www.vikingdashtrailrun.com/chicago

12/8/18

http://www.kjmultisport.com/

http://www.highlanderassault.com/

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Is it Time to Have a Knee Replacement? By Centegra

If knee pain is keeping you from your favorite activities, it may be time to consider knee replacement. A surgeon with Centegra Physician Care-McHenry County Orthopedics can help you understand the best options for you.

Knee replacement may be recommended if you struggle to go up and down stairs or use a cane because of knee pain. If pain interferes with sleep or it doesn’t get better with antiinflammatory medications, talk to a physician about your options. Joint replacement also may be an excellent option for advanced knee arthritis.

Find out if knee replacement can help you get back to your favorite activities. The fellowship-trained joint replacement specialists at Centegra Physician Care-McHenry County Orthopedics will develop a treatment plan that is right for you. Call 815-356-5200 to schedule an appointment.

Volunteer Center McHenry County - NOT-FOR-PROFIT RESOURCES, INC


Answering The Call Renee Erling, Program manager Volunteer Center McHenry County

Volunteer Center McHenry County – NOT-FOR-PROFIT RESOURCES INC. has always been a proud supporter of nonprofit needs in the surrounding community. Our mission is to further build capacity of local organizations with a vision to provide an unparalleled level of professional training and resources for our community. Each month VCMC offers a variety of nonprofit training workshops. With the recent success of these workshops, we have come to realize two things, first; nonprofit training in the county is scarce, and second; there’s an overwhelming need for quality educational training at all levels of a nonprofit organization. This year we will answer that call. In addition to our traditional training workshops, VCMC has partnered with NIU’s Center for Governmental Studies Civic Leadership Academy to bring nonprofit training into McHenry County. The partnership will provide an unparalleled level of economic and educational instruction, with a newly added option to earn CEU’s or CEP’s. All workshops will be taught by subject experts, who’s training is designed specifically to address the needs of local nonprofit and governance agencies. Our first NIU-partnered workshop will be held on Wed., May 30 from 9 a.m. to 12 p.m. at the MCMHB building located at 620 Dakota Street, Crystal Lake. As our programs continue to grow, nonprofit agencies can look to the future with optimism and assurance that their voices are being heard. Thank you for allowing us to serve as your training resource center. We look forward to seeing you at future workshops. For more information on our upcoming training seminars and workshops or to register visit: www.volunteercentermchenrycounty.org/ workshops.html

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For more information and to register visit volunteercentermchenrycounty.org

Focus on Funding Small group training Learn to use Foundation Center grant-writing tools ————————

Volunteer Manager Network Group Third Thursdays 8:30AM

Volunteer Center McHenry County - NOT-FOR-PROFIT RESOURCES, INC

Human Race Helps Strengthen Our Community!  

McHenry County Nonprofits Help Strengthen Our Community! Read about participating Human Race charities, find future 5K races within 50 miles...

Human Race Helps Strengthen Our Community!  

McHenry County Nonprofits Help Strengthen Our Community! Read about participating Human Race charities, find future 5K races within 50 miles...

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