ERC News for the Week of September 16th – Track 400 Repeats, Marathon Volunteer Sign-Up, Annual Dinner, Cross Country - Save The Date, ERC Grand Slam…..
This week the Wednesday interval workout is 400 repeats and Charlie Porter would typically be blazing around the track with guys a third of his age in Group 1. Unfortunately, Charlie is currently in hospital following a serious medical procedure and we all wish him a speedy recovery.
Kenya's Eliud Kipchoge smashed the marathon world record, clocking a time of two hours one minute 39 seconds in Berlin. He shared this insight:
“The lesson of running is to train well, and then have full faith in your training and show the proof in the race.”
ERC offers a wealth of opportunities throughout the week to allow you to “train well” and you may recall that Tim Guimond suggested a challenge that involved attending every ERC run for a week. It was only a matter of time before a member was crazy enough to take on the task and Dan Noel achieved the Grand Slam earlier this month… including attending the Sunday Trail run. Congratulations to Dan.
Annual Fall Party – October 10th
Watch out for the invitation from the social team to our Annual Fall Party at the American Legion on October 10th 6:30 pm. This event sells out fast – therefore don’t delay signing up.
Cross Country – Save The Date
Add the Annual Illinois XC Invitational to your dance card for November 11th. This year a new venue – American Legion and Golf Course. Full details to follow.
Marathon Aid Station 13 – September 29th Sign-Up Deadline
The Aid Stations are a vital lifeline for your 90+ ERC comrades and 40,000 other runners tackling the Marathon. Mile 17 is a critical point in the race and ERC has a proud reputation (established over many years) for supporting runners as they battle with physical and mental fatigue.
The sign-up deadline is September 29th – get this off your job list.
Choose Aid Station 13 and Evanston Running Club as the group.
Track – One Mile Time Trial Results – This Week 400 Intervals
The results from last week’s One Mile Time Trial are on the website via the following link
One Mile Time Trial Results
Nancy’s recipe of the week is 400 Intervals….12-14 repeats
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.
NAMI 5k – Evanston Lakefront – September 23rd 9:00
Chicago Half Marathon and 5k, September 23rd http://www.chicagohalfmarathon.com/
St. Jude Walk/Run to End Childhood Cancer – Soldier Field - September 22nd http://www.fundraising.stjude.org/chicagowalkrun
Bucktown 5k September 30th https://www.bucktown5k.com/
Have a great week….
Click on the run or email the run organizer for more info
MONDAY AM -Morning Run- 6:15am - Church and Central Park - Dara Ury firstname.lastname@example.org
MONDAY PM -Evening Run- 6:30pm, Clark Street Beach, Clark and Sheridan - Tim Guimond email@example.com
TUESDAY AM - Early Morning Lakefront Run - 5:30am, Greenleaf and Lakefront - Kate Saccany firstname.lastname@example.org
WEDNESDAY SUMMERVALS - Morning Summervals – at 6:15am. Evanston High School outdoor track intervals. Leader - Nancy Rollins email@example.com
WEDNESDAY SUMMERVALS - Evening Summervals – at 6:30pm. Evanston High School outdoor track intervals. Leader - Nancy Rollins firstname.lastname@example.org
THURSDAY AM - Early Morning Lakefront Run - 5:30am, Greenleaf and Lakefront -
Kate Saccany email@example.com
THURSDAY PM - Pub Run - 3-mile run starting and ending at Lou Malnati's, 850 Sherman Ave., Evanston, 7pm - Meredith Kopelman firstname.lastname@example.org
SATURDAY AM - Saturday Morning Run Groups Lighthouse Beach –
SUNDAY AM - Trail Run first Sunday of every month - various locations, 9am - Elias Theodosis - email@example.com
SUNDAY WINTER HILL TRAINING - January - March, meet at Starbucks, Plaza del Lago, Wilmette, 6:50 for 7:00am start. Leader - Nancy Rollins firstname.lastname@example.org
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