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ERC News for the week of July 15th – CARA Race Results, Run For Walk Discount Code and Track is 1600 Repeats…


There were actually two World Cup finals yesterday and I had the opportunity to attend the Track and Field event at the Olympic Stadium in London. Team USA were very impressive and finished as resounding winners....luckily, unlike the soccer team they didn’t have to overcome part-timers from Trinidad to make the finals.


News for this week……


Run For Walk – July 29


Book your place for an ERC local favorite race - the 4.1 mile Run For Walk at Ryan Field on July 29th.


There is an entry promo code with a $3.00 discount on the race. The code is ERCRFW18 and the race entry includes a football ticket for an NU game (vs Duke or Akron)


Register at


CARA Results. Waterfall Glen Xtreme


18 ERC runners at the race including several age group leaders.


First in age group were Bill Leiner, Nancy Rollins and Jonathan Cohen


Third is age group were Scott Mangum, Mark Smith, Keith Holzmueller, Denise Heinen and Linda Lynch.


The next CARA race is the Run for Walk on Sunday July 29 in Evanston.  


The full results will be on website.




Track –  1600 Repeats


Nancy’s recipe of the week is 1600s ….2 to 4 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.


0-5k Program


Something new for 2018. 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:



Please Check That Your Membership Is Up To Date


Your $25 (yes it’s still only $25) membership fee is essential to pay for the club’s insurance, membership of the RRCA/USTAF organizations and track rentals. New members continue to say they can’t believe it’s only $25 a year to join and this cost is easily offset by discounts from our partners (e.g. Runner’s Edge) and reduced race fees. With the tight financial controls of our Treasurer Dan Broughton and resourcefulness of our social committee we can maintain the $25 level…if everyone plays ball.


Unfortunately, a significant number of runners have not renewed and are still attending ERC weekly runs, social events and track workouts. I am sure this is simply an oversight and the reminders were buried in mountains of emails - I would therefore be grateful if you could take 30 seconds to check that your membership fees are up to date. Just go to – Login with your username – check your Profile – Membership Summary and you will see the date of your last renewal and expiry date.



Have a great week….








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


MONDAY AM -Morning Run- 6:00am - Church and Central Park - Dara Ury


MONDAY PM -Evening Run- 6:30pm, Clarke Street Beach - Tim Guimond


TUESDAY AM - Early Morning Lakefront Run - 5:30am, Greenleaf and Lakefront - Kate Saccany


WEDNESDAY PM - Evening Run - 6:30pm, Henry Crown Sports Pavillion, NU Campus, 2311 Campus Drive - Leader - Nancy Rollins

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


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


THURSDAY AM - Early Morning Lakefront Run - 5:30am, Greenleaf and Lakefront 
Kate Saccany

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

Saturday Morning Run Groups Lighthouse Beach.

Trail Run first Sunday of every month - various locations, 9am - Elias Theodosis -

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


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


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