Conway Running Club

The first 2012 Grand Prix Race is officially in the books.  Conway men had 14 runners in the race and the women brought 5.  That’s not bad for the first race of the year, running in circles around the track in the cold.  John Harrison has posted the Conway Runner results on his blog and you can go to Mac’s Timing to see the official results for all runners.

Behind the speedy running of Max Sawyer and Alex Goff who placed first and second overall, and with the help of Karl Lenser and Alan Stone, the CRC men won the race.  Combine that with having 14 runners in the race, that’s a great start by all measures.  And both the men and women are on track (although it is early) to field a team for every race.  Two of our goals for the year are to have the most runners signed up for Grand Prix and to field a men’s and women’s team for every race.  After that it’s all fun.

We are going to build the dream team this year and have more fun that should be allowed in Grand Prix racing.  The Grand Prix will hopefully connect all of the Conway runners, whether they train at 5am with the group or train with others at another time of day, run alone or do most of their training with their dog. 

A CRC Grand Prix Facebook page has been set up and is open for anyone who wants to stay in touch with the CRC, coordinate rides to races, etc.  Add  yourself to the group and if you have friends that you know would like to be added, add them as well.  This is in addition to the general Conway Running Club Facebook page that provides general information about the Conway Running Club.

Grand Prix, Race Results

This training program is only for beginners. It is designed to get you to the point where you can run 30 minutes (about 2 miles) at a slow, relaxed pace. It’s a simple, progressive program that begins with more walking than running, and gradually evolves into more running than walking. Once you are able to run 2 miles nonstop, you will be asked to sign up for the 2-mile Chase Race and Paws Race, if you want too, March 10th, to run and celebrate your accomplishment with over 500 runners.

Research has shown that if you continue running 2 miles at a time, three or four days per week, then this will help you lose or maintain weight, and improve many other important health markers, i.e., your cholesterol, blood pressure, and insulin response.

Here are 5 key points to consider before you sign up

1. If you are over 40 and more than 20 pounds overweight, consult with your physician.

2. Plan not to miss a workout. Consistency will help to guarantee success.

3. Expect bad days. Everyone has them, but they pass quickly, and the next workout is often better than the previous one. So stick with the program.

4. Don’t rush. In the fitness world, rushing leads to injuries and discouragement. Be patient, and go slow. The goal is to reach 30 minutes of continuous running (2 miles), not to set any records getting there.

5. All training runs will be outside, no treadmill nor inside track. Training runs will begin at the Health Club’s parking lot and then proceed west on Club Lane. Please remember, your goal will be to run 2-miles nonstop in 30 minutes.

The training program will be led primarily by Don Potter, the founder and race director of Chase Race and Paws. You may contact Don at donp@tcworks.net or 501-514-4370. A weekly training program will be handed out to each participant. This program will have limited number of spaces, so please sign up early. Registration will not be accepted after January 17.

A friendly reminder; please don’t even think about signing up if you are presently jogging, have participated in an organized beginning running group or have ran in any race. Beginning runners only please.

For complete information about the 2012 Chase Race or to register online now, go to www.ChaseRace.info.

Running Opportunities

Special thanks to Paul Turner for leading our 2011 Grand Prix team.  And we wish you well as you “jump ship” to run for the Arkansas Ultra Runners Association team in 2012.  Ha!  We know you are a trail / ultra-runner at heart and will enjoy running with them and will be a great addition to their team.  We’re glad to still have you as a member of the CRC and appreciate everything you do to help promote the great sport of running here in Conway and Arkansas, on and off the trails.  And as an organization, the CRC is also excited about everything the AURA is doing for running as well.

With that said, folks, we need some Grand Prix leadership and we need it fast.  I hope that everyone will rush over to the mirror and see if they see anyone in there that would step up and lead or help with the team.  Email us at crcinfo@conwayrunning.com with any questions or to volunteer.  Did I mention this is urgent?

---

For those of you who do not know what Grand Prix is – click on the Race With Us Menu option above and read about it and follow the links to the RRCA site.  Here are some key points:

• The Grand Prix is a national racing circuit for running clubs to race together and have fun.
• The Grand Prix is for every runner.
• Racing with others is a great way to make new friends and have fun.
• Racing gives you structure to your running, helps you stay committed and makes you faster.  Run to win, run to reach a new personal goal, run for fun – you decide.
• There are some awesome people on the CRC Grand Prix team and you won’t regret joining.

Ok, now that everyone knows about Grand Prix, click on the Race With Us Menu option above and follow the links to join the team.

The first race of the season is the One Hour Track run on 1/22/12 in Russellville. Our teams started off strong last year but faded mid season.  Both the Men’s team and Women’s team were still able to pull off a 5^th place finish.  We have the talent to do much better in 2012, as we have in the past.  Equally important, however, is the fact that many of the CRC runners who ran Grand Prix have great memories, experiences and acheivements.

The Grand Prix is for everyone (am I repeating myself?).  Our 5th place men’s finish in 2011 was 7 points out of 3rd place (look at the results).  There are many successes, like Cindy Stage who won her age group and had a tremendous year.  She also ran 3 marathons, became a marathon maniac, improved her running and running times and qualified for the Boston marathon.  John Harrison is an avid CRC runner who you’ll see at almost every Grand Prix event.  John, Cindy and many others who are running the Grand Prix are asking the same question – “Where is everyone?”

The board feels with a little boost, encouragement, and organization we can stay running strong all season long.  We are currently looking for a Grand Prix Coordinator for the Men’s team and Women’s team.

What does a Grand Prix Coordinator do you ask? Well…boost, encourage, and organize! Seriously, the coordinator would stay in contact with the CRC Grand Prix members to see who is planning to attend races as they come up.  If the coordinator sees that we are short enough runners to field a team, then the coordinator will let everyone know so that in the event that they could run and help out the team, they will.  The coordinator will also give updates on individual and team standings in an effort to encourage team spirit.  We hope that you are  planning to sign up for the CRC Grand Prix Team this year.  If you would like more information or would be interested in serving as the coordinators for the Men’s team, the Women’s team, or both teams please let us know by e-mailing crcinfo@conwayrunning.com.

Thanks from the CRC Board.

Grand Prix

What better way to finish the year than with a 5k run right here in Conway.  The Faulkner County Day School is putting on a run and is looking for runners, volunteers and sponsors.  Click on the image to the left for complete information and plan to join in the fun.

Whether you are finishing up a year of running or wanting to get into running in 2012, this is a great event.  It’s only a 5k so come out and run (or walk) for 3.1 miles and enjoy the fun / support the cause.

Wishing everyone a wonderful end to a great year.

CLICK HERE For Registration and Complete Information.

Running Opportunities

As a final push to spread the word about our First Annual Little Rock Team NUSA 5K Race to be held at Hindman Park at 8 am on Nov 5th, I am sending you the following information.  MBNA and Team NUSA would appreciate if you would be so kind as to post this on your website and send out via your email lists.
 
Our Family-Friendly Events that will take place after our race awards have been given out, now number about 20 different exhibitors.  Crain Chevrolet is our Premier Sponsor and will be exhibiting with us.
 
Bill Torrey has designed a very scenic race course that will take our runners across much of Hindman Golf Course.  We’ll run past ponds, cross over Fourche Creek twice and run across some 8 different bridges, all the while being in a protected area of Hindman Park that totals more than 800 acres in size.
 
Please come and race with us.  Bring your family and friends to watch you run and stay for the day.  We’ve got plenty of things for everyone to do and lots of good food to eat.
 
To register, please go to www.arkansasrunner.com  The Tek Shirt as shown in the attachment, is included in the $20 advance registration fee.  Registration on the day of the event is $25.  Whole Foods Market is providing the food for our Runners and the special Goody Bag that will hold all of the goodies being gathered up for everyone.  Come and race with us to find out just what’s in the bag!
 
Thanks for helping us to spread the word.

Norm Berner

Public Affairs Coordinator
MBNA (Meadowcliff/Brookwood Neighborhood Association)
501-454-3456
www.meadowcliffbrookwood.org
MBNA–Making it HAPPEN!

Running Opportunities

In 2011 we agreed on a permanent time for our meetings – the second Tuesday of every other month starting in February.  Now we’ve found a permanent home for our bi-monthly membership meetings – Cross Creek Sandwich Shop.  The next meeting is Tuesday October 11 and we hope you will plan to join us. 

Who should attend?  If you are reading this page on the Conway Running Club site – definitely you!!! 

Here is what you get:

• A chance to meet other people who love to run in a relaxed setting.
• You might someone who wants to run your pace and when you want to run.
• You’ll learn what’s going on with the CRC and how to get more involved.
• You’ll learn tips and advice on how to improve your running.
• You will benefit from the experiences of others.
• Cross Creek is an awesome place to have dinner – the food is great and the price is right.  It is only open during lunch but opens for us the second Tuesday evening of every other month so we can meet.

You do not have to be a CRC member to come and everyone is welcome. 

The Cross Creek Sandwich Shop is a block East of Bob’s Grill on the other side of the street.

This month we will have a guest speaker from CrossFit to talk to us about cross training and how it will help you with your running.  Whether you do CrossFit or something else, cross training is an important part of running injury free and will help you get faster. 

We realize that October 11 is also a training night for many of you who are training for the Soaring Wings Half marathon. To keep our date consistent for those who are just getting the hang of the second Tuesday of every other month, we are going to have our meeting. If you are doing Soaring Wings and want to do the training – see you in December. That is the only acceptable excuse for not making the meeting. Reminder – you do NOT need to be a CRC member to attend the meeting.

Tuesday, October 11 - 6pm

Cross Creek Sandwich Shop (inside Jennifer’s Antiques)

Dress – Runner Casual

Please Spread the word!!!!!!!!!!!!!!!!!!!!

Membership Meetings

Heard of CrossFit?  NOW is your chance to not only learn more about it, but to engage in a program that is designed to help strengthen you in every facet of life!  Check out CrossFit Conway’s web page at www.crossfitconway.com. 

Until October 15^th, CRC members are extended a membership special.  Your first month’s dues are discounted to $100 – that’s $140 savings!  This first month includes all of your foundational (introductory) classes and allows you to attend any of the work outs Monday-Saturday. 

Also, we will be having an open session for anyone to attend on Saturday, October 15^th at 8am.  This can be a time for you to meet other CrossFit members, check out the box, engage in a free demonstration of a work out or ask any questions you may have.  Remember, CrossFit is not your usual “gym membership”.  Members don’t receive their incredible results from swiping a card; this is personal training and nutrition counseling all in one.  We would like to meet and visit with you about your individual needs.   Plan to come by!

Association

Hi there.  My name is Merritt Hopper and I am the Race Director for a new adventure race in Guatemala, http://www.race2adventure.com/.  This is a weeklong adventure that entails 5K-10K trail runs/walks in the morning followed by fun and non-competitive days filled with rafting the Cahabon river, boating on the fresh water lake of Atitlan, relaxing on the black sand beaches outside of Puerto San Jose, and ziplining outside of the vibrant city of Antigua!  We’ve been putting on weeks like this in Fiji, New Zealand, Costa Rica, and most recently, Ecuador (100 participants!).  Now we’re taking this adventure week to Guatemala in March 2012!  The idea is to have a small form of trail racing in the morning so everyone can feel fulfilled and get exercise.  Then, after the competitive race, by 9am, you’re ready for eco tourism at its finest.  For more detailed information on the eight night itinerary, please click here - http://www.race2adventure.com/Guatemala/Itinerary.html.

Although we have ads in Trail Runner magazine for the next 3 months, a Facebook page, and other forms of marketing, the best way for us to reach interested runners, walkers, and adventure travelers is through road running clubs like the Conway Running Club.

If you could please pass along information on our adventure week, scheduled for March 24th through April 1, 2012, it would be greatly appreciated.  Also, if you could put this on a race calendar (providing your club has one), that would be great too.  If you or anyone you know has any questions about this, we can be reached at info@race2adventure.com.

Registration rates will increase over time so the sooner you’re able to forward along information on this week, the better.  At the present time, 8 nights lodging, airport transport, almost every meal, every race, and every adventure costs $1600.  As of October 31st, that fee will go to $1700.  For more information on registration rates, please visit http://www.race2adventure.com/Registration.html.  In the event 3 or more registrants from your trail running group register before October 31st, an early bird group rate of $1450 will be honored!

Thanks so much for your time!

Regards,
Merritt
 
Merritt Hopper
Race Director
info@race2adventure.com
http://www.race2adventure.com/
917-328-6472

 

Running Opportunities

We believe in long Sunday runs. We believe in tempo runs and fartlek. We believe… JOGGERS are RUNNERS. We believe in cross-county. We believe in big marathons. We believe in fun runs and jingle jogs. We believe running is therapy. We believe your PERSONAL BEST isn’t always a PR. We believe running in the dark, in the cold, in the heat, in the humidity, in the rain and in the snow is part of the deal. We believe in skipping a day. We believe there is a correlation between inspiration and perspiration.

We believe THERE IS NO FINISH LINE.

Running Tips

The Conway Kids Triathlon is this weekend and we just received this letter from a parent who has been training with her child for the event.  What a great testimony to a great event – and to the value of encouraging our children to be active.

Just thought I would write you a quick note of encouragement while you are probably hard at work getting ready for this weekends big kids triathlon.  I wanted to share with you what the triathlon has done for our family.

Our son has never been one to enjoy sports nor does any sports come naturally to him.  He would much rather be home, inside, preferably in front of the computer or playing video games.  This has been a struggle because while we strictly limit how much time he can play video games he still was not getting a lot of activity.  Soooo at the beginning of the summer I challenged him to participate in the kids triathlon.  He agreed and even was excited about it (ok I did tell them there would be a prize at the end IF he had a good attitude while training for the triathlon).  Well let me just tell you our first training session we took off jogging down the street and he went a total of 30 seconds before he had to stop and walk.  I thought to myself  “oh my, we have a long road ahead of us.”  I thought all 7 year old boys had tons of energy and would easily be able to jog (not run) at least a quarter of a mile with no effort at all and here Colby was gasping for breath and doubled over after 30 seconds!!

Well I am here to tell you after spending at least 4 nights a week training over the last 2.5 months he can now run the full 1/2 mile even after a 2 mile bike and a swim.  I could not be prouder of him.  He has had such a good attitude and has not complained once about our training sessions.  I have watched him set small goals for himself then push himself to achieve those goals.  He even told me early this week that he thinks he will join his schools walk/run club next year (something he refused to do last year) AND he says he wants to try a 5K.  AND on top of all of that I have treasured the time he and I have spent together while training for the event.  So thank you for helping turn my wanna be couch potato into a healthy fit little boy who has hopefully found an activity that will stick with him throughout his life even if his days are filled sitting in front of a computer!!!

There are many lessons here – but the ones I take away are:

• Things don’t just happen – people make things happen.  Kudos to the Conway Kids Triathlon board for all of their hard work.  It’s all worth it and you are making a difference.
• Parents need to walk the walk, not just talk the talk.  Notice how this parent got in there and was part of the process and the solution.
• Setting small goals and achieving them leads to big results.

To everyone who helps make this possible, and especially our financial sponsors led by First Security Bank, thanks for making a difference in our event and in the lives of so many children and their families.  The lessons they learned through training for and completing this event are life long lessons that will help them beyond their involvement in sports.

Running stories, Training / Racing