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ERC News for the Week of August 5th – Marathon Volunteer Time, Runners Needed For A Commercial, Cookout 18th, Track Ladder, Cross Training Challenge….

A big shout out to Bob and the Runner’s Edge team for hosting the Saturday run. The SMLR regulars were rewarded for grinding through a 13 mile long sauna with a pancake breakfast.

 

The marathon training program reached the half way point and we are now on the downhill slope to October 7th. Melissa has therefore switched on the link to the volunteer registration site for Aid Station 13 (usual position at mile 16 – different number) – don’t leave it to the last minute…sign-up today!

 

News for this week……

 

Marathon Aid Station 13 – Volunteer Today

 

Registration to volunteer at the Chicago Marathon is open and ready for you to click your way to our Aid Station. 

 

October 7th is the big day but today is the day to get your name in and make it official! Choose Aid Station 13 and Evanston Running Club as the group. 

 

www.chicagomarathon.com/aidstationvolunteers

 

Runners Needed For A Commercial

 

O’Connor Casting Company are casting a PAID Bank of America spot and we’re looking for Chicago land area runners who have interesting stories about why they are participating in this year’s Chicago Marathon. We are hoping that you might be able to help us spread the word!

 

If chosen, they would receive $500.00 and be featured in a video. It’s a great opportunity to raise awareness for the charity or cause they may be running for.

 

You can check out the website at www.oconnorcasting.tv and if you’d like to review more information about the project and application, go to

http://oconnorcasting.tv/chicago-marathon-project/

 

The deadline to apply is Tuesday, 8/7.

 

Track –  Ladder

 

Nancy’s recipe of the week is the infamous ladder …..400m-800m-1200m-1200m-800m-400m

 

Usual time and venue: High School track at 6:30 pm

 

There is a repeat in the morning at 6:15 am

 

For new members the following information will be helpful:

 

  • Arrive at 6:15 PM to warm up for at least 5 - 10 minutes of slow jogging. This helps to prevent injury and starts the mental and physical rehearsal for the faster running.
  • We will begin at 6:30 with announcements and an explanation of the work-out for the evening.
  • Dress in layers, your body will heat up with the faster pace.
  • Bring your own secret fluids; the water fountain is slow and out-of-the-way.
  • Cool down with another 5 -10 of slow jogging, then join in the stretch session.

We also need volunteers to be timers – click the link below to see any vacancies and book your place.

 

http://www.signupgenius.com/go/10c094faeab2ca7fe3-wednesday1

 

 

Cross Training Challenge – Row 100,000m in August

 

If you are looking for a tough challenge to force you to do more cross training – try this for size: The Concept 2 ‘Dog Days of Summer’

 

Complete each of the following four distance goals on an indoor rower during the timeframes indicated and log them in your online logbook:

  • Week 1, Aug. 1–7: 10,000 meters
  • Week 2, Aug. 8–14: 20,000 meters
  • Week 3, Aug. 15–21: 30,000 meters
  • Week 4, Aug. 22–28: 40,000 meters

The distance goals do not have to be done in one sitting, but must be done during the timeframe indicated. By the end of the challenge, you will have accumulated 100,000 meters. (62 miles).

 

I did my first 10k yesterday – not looking forward to week 4.

 

Full details at:

 

https://log.concept2.com/challenges/dog-days

 

 

Summer Cookout – August 18th

 

Watch out for the Punchbowl invitation to the annual ERC Cookout to be held on the Lakefront on Saturday August 18th - 2 to 4:30pm

 

 

 

Monday Run – Time Change To 6:15 am

 

Starting August 6th ….Dara is changing the time for the Monday morning run to 6:15 am

0-5k Program

 

To encourage new runners, Mo and Melissa are leading a 0-5k program. There will be 10x Sunday morning training runs from Dawes Park on the Lakefront. The objective is to build up to running a 5k in early October.

 

If you have family members or friends who could be candidates for this exciting new program…check out the details on the club website:

 

http://www.evanstonrunningclub.org/content.aspx?page_id=87&club_id=202165&item_id=821346

 

Guest Runners

 

If you have family and friends visiting, they are very welcome to join the ERC runs. If you plan to bring a guest, please ask them to go the home page of the website and sign the Guest Waiver.

 

Have a great week….

 

Cheers

 

Kevin

 

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WEEKLY RUNS

Click on the run or email the run organizer for more info

 

MONDAY AM -Morning Run- 6:15am - Church and Central Park - Dara Ury daraury@gmail.com

 

MONDAY PM -Evening Run- 6:30pm, Clarke Street Beach - Tim Guimond  trguimond@gmail.com

 

TUESDAY AM - Early Morning Lakefront Run - 5:30am, Greenleaf and Lakefront - Kate Saccany cdsaccany@aol.com

 


WEDNESDAY SUMMERVALS - Morning Summervals – at 6:15am. Evanston High School outdoor track intervals.  Leader - Nancy Rollins nr.runner@gmail.com

 

WEDNESDAY SUMMERVALS - Evening Summervals – at 6:30pm. Evanston High School outdoor track intervals.  Leader - Nancy Rollins nr.runner@gmail.com

 

THURSDAY AM - Early Morning Lakefront Run - 5:30am, Greenleaf and Lakefront 
Kate Saccany 
cdsaccany@aol.com

THURSDAY PM -
Pub Run - Begins May 24th, 3-mile run starting and ending at Lou Malnati's, 850 Sherman Ave., Evanston, 7pm - Meredith Kopelman meredith.s.kopelman@gmail.com


SATURDAY AM - 
Saturday Morning Run Groups Lighthouse Beach.


SUNDAY AM -
Trail Run first Sunday of every month - various locations, 9am - Elias Theodosis - eliastheodosis@gmail.com

SUNDAY WINTER HILL TRAINING - January - March, meet at Starbucks, Plaza del Lago, Wilmette, 6:50 for 7:00am start. Leader - Nancy Rollins nr.runner@gmail.com

 

SUNDAY WINTERVALS - January - March, Noon - 1PM. ETHS Fieldhouse. 

 

Times are START times. Please arrive 10 to 15 minutes early

 

ROUTE MAPS FOR ALL OUR RUNS