The Runner's Flat Newsletter The Runner's Flat Newsletter The

							                           115 East 4th Street, Cedar Falls
                                    319-277-1154
                                www.therunnersflat.com
                       Mon – Fri. 10am – 6pm; Sat – 10am – 5pm



                                  The Runner’s Flat Newsletter
                                                        June 2009 Issue…

    In This Issue
• Father’s Day
• Open Water Swim
• Need a Coach?
• Stay Hydrated
• Chasing Lions            Happy Father’s Day all you dads! Try trading in
                           that tie for some new running shoes this year!
• Shoe Update              Now’s the perfect time to ask for something just for
• Race Calendar            you, and running gear is always a perk! It’ll be just
                           in time for all the fun summer races and trail
                           running!




                    Are you planning on participating in a triathlon this
   summer?! Open water swim practices are a great way to prepare
   beforehand. The next open water swim will be June 22nd at 6:00pm at
   George Wyth State Park at George Wyth Lake boat ramp. A swim cap is
   required!!! There will be kayak support supplied by the Cedar Valley’s only
   “local” outdoor adventure store, CrawDaddy Outdoors.
Owner, Scott Gall, has started personal coaching for anyone who is
interested. Scott will be coaching through Rocket Science Coaching:
www.rocketsciencecoaching.com. If you’re interested give us a call at 319-277-
1154 and ask for Scott!




                               Now that it’s warming up outside, please be
sure you’re staying hydrated throughout the day and while working out.
It’s a good idea to take some fluid and “workout food” while on longer runs
especially. Here are some products we carry that might help you out:

Hydration Belts                        “Workout Food and Drink”
 • Fuel Belt – 4 bottle helium           • Accelerade
 • Fuel Belt – 4 bottle                  • Accel-Gel
 • Fuel Belt – single bottle             • Powerbar
 • Fuel Belt – waist pack                • Powerbar replacement drink
 • Fuel Belt – hand bottle               • GU
 • Asics – hand bottle                   • GU20 – replacement drink




If you like rock-n-roll then head down to The Hub in downtown Cedar Falls on
Thursday, June 25 at 9pm to see Chasing Lions. Scott’s band will be live &
rowdy and they’d love to pack the place. Not bad running tunes either.
For those of you that would like a little shoe update information; June and
January are when styles will most likely change. They will stay the same for
one year, and then make the switch in one of these months. Here’s a list of
some of the shoes that will be making adjustments this month:

                       •   Asics: Nimbus 11 & Cumulus 11
                       •   Saucony: Omni Moderate 8 & Hurricane 11
                       •   Adidas: Supernova Sequence 2
                       •   Nike: Vomero 4 (changed a couple months ago)
                       •   Mizuno: Alchemy & Creation




PUMP & RUN 5k

Join Trekman for one of the most unique running events anywhere around
on July 12th. Participants can choose either a USATF certified 5k or for
added fun and challenge choose to bench press a certain weight to try and
decrease the overall finish time earned on the course. Every bench press
repetition gets you a 15 second deduction off your 5k time, making the
results much more interesting! Everyone is treated to a wonderful
pancake breakfast in the air conditioned Hudson High School post race.
Details on how the “pump” portion of the event can be found at
www.trekmanradcing.com.




       For up to date details on races please check out our website at
           http://www.therunnersflat.com/calendar.asp.

2009
June

Cedar Rapids Kernels 5K Road Race
Date:      Saturday, June 06, 2009
Location:    Veterans Memorial Stadium
             Cedar Rapids, IA
Registration: 6:30 - 7:45am day of race
Race Time: 8:00am
Entry fee:   $25 (includes t-shirt); $30 (includes t-shirt)
Events:      5k Fun Run/Walk
Details:     Net proceeds go to the Kernels Foundation. The vision and purpose of the foundation is
             to ensure that all youth in Eastern Iowa have the opportunity to experience the thrills
             and life enhancing lessons that come from engaging in athletics and recreational
             activities. Awards: - $100 to overall male and female winner - Medals to each individual
             age group winner (male and female)

Council Bluffs Half Marathon
Date:       Sunday, June 07, 2009
Location:    Council Bluffs
             Council Bluffs, IA
Race Time: 1/2 marathon - 7am; 5k - 7:15am; 1 mile - 8:45am
Events:      Half Marathon, 5k, and 1 mile fun run
Details:     The Inaugural Council Bluffs Half-Marathon/5K Run Weekend has been created by the
             City of Council Bluffs, its Chamber of Chamber and Convention & Visitors Bureau. The
             Half-Marathon and 5K runs will start at the newly built Bob Kerry Pedestrian Footbridge
             which traverses the river between Council Bluffs and Omaha. The route traverses the
             popular and scenic run/bike trails that meander through Council Bluffs. Race Highlights
             include Chip Timing, Finisher Medals (Half-Marathon), Tech Shirts (Half-Marathon/5K),
             Runner's Expo, Course entertainment and aid stations along with finish line party at
             Harrah's. website: www.councilbluffshalfmarathon.com registration:
             http://www.allsportcentral.com/EventInfo.cfm?EventID=21135

Elementary School Cross Country Fun Run
Date:      Sunday, June 07, 2009
Location:    Holmes Park
             Cedar Falls, IA
Race Time: 3:00pm - Girls; 3:15 - Boys
Entry fee:   FREE
Events:      approximately 1 mile
Phone:       Mike Knox at pastorknoxcf@msn.com
Details:     This Fun Run is organized to introduce young distance runners to the sport of cross-
             country. The Run is open to current 4-6th grade boys and girls who attend one of the
             elementary schools in Cedar Falls (Public or Parochial) or who live in the Cedar Falls
             School District.

Boomtown Days
Date:    Saturday, June 13, 2009
Location:    Joplin
             Joplin, MO
Events:      1/2 marathon & 5k Fun Run
Details:     Race brochures available at the store!

1st Annual HolidayLake Triathlon
Date:       Saturday, June 13, 2009
Location:    Holiday Lake
             Brooklyn, IA
Phone:       651-522-7686
Details:     Holiday Lake is a private recreational lake located six miles north of Brooklyn, IA,
             centrally located between Cedar Rapids, Des Moines, Iowa City and Waterloo. It is
             approximately 60 minutes from any of these cities. "Holiday Lakers" like to call it one of
             Iowa's "Best Kept Secrets". The Holiday Lake Association is proud of its facilities and is
             looking forward to making this a wonderful race for the athlete as well as their guests
             and families. Plan for a challenging course followed by a relaxing day at our park and
             beach facilities. Meet one of the many "Holiday Laker's" to give you a relaxing pontoon
             ride or take a ski boat around the lake! Full event details at
             www.holidaylakebrooklynia.com.


July
5k for Independence Day
Date:       Saturday, July 04, 2009
Location:    Birdsall Park in Cedar Falls
             Cedar Falls, IA
Race Time: 5k - 8:30am, kids fun runs to follow after 5k
Entry fee:   Details Below
Events:      5k, 1mile kids fun run (ages 8-12), 1/4 mile kids fun run (ages under 8)
Details:     Registration: Early bird registration is $16 prior to June 20. After that, registration is
             $18; and $20 on race day. Families of four can register at a reduced rate of $54 if
             registered by June 20. Registration includes race packet, t-shirt*, one raffle entry and
             light refreshments. All T-shirts are adult sizes. Proceeds benefit the Cedar Falls
             Fireworks Festival and a local charitable organization (yet to be determined).

Felix Grundy 5K Run/Walk
Date:      Saturday, July 11, 2009
Location:    Grundy Center High School Spartan Stadium
             Grundy Center, IA
Registration: 7:00-7:45am
Race Time: 8:00am
Entry fee:   $15
Events:      5K Run/Walk, Fun Run
Phone:       Andrew Peters at 319-825-6210
Details:     The Felix Grundy 5K will run through the south side of Grundy Center, IA. This great
             race will finish on the new track inside the Spartan Stadium at the Grundy Center High
             School. Don't miss out on a Kids Fun Run at 7:30am. Awards will be presented to the
             top male and female finishers and to 1st and 2nd place in each age group.

Hudson Pump and Run
Date:     Saturday, July 11, 2009
Location:    Hudson High School
             Hudson, IA
Race Time: 7:00am
Events:      Pump-and-Run (includes 5k) or 5k only
Phone:       www.trekmanracing.com
Details:     A pump and run is an opportunity for athletes to have more fun! Not only can you
             race/walk the traditional 3.1 mile distance - you can enhance your experience - and
             your finish time - by flexing your upper body muscles in the bench press. Everyone
             body knows the sleek guys and gals win all the races, right? Well, now the "not so
             sleek" people can even the competition by bench pressing! Race limited to 250
             entrants! Pancake breakfast following race by Chris Cakes.

Midnight Madness
Date:      Saturday, July 11, 2009
Location:    Ames
             Ames, IA
Race Time: 8:30 a.m. for 10K
Entry fee:   $23 on or before July 6th.
Events:      Kid Run, 5K Race/Walk, 10K Featured Race
Phone:       (515) 231-9995 Roman Lynch
Details:     Packet pick up and/or Registration 2 - 7:30 pm on July 11th. www.iowagames.org


August

Hartman Eco-Triathlon
Date:     Sunday, August 09, 2009
Location:    Hartman Reserve Nature Center
             Cedar Falls, IA
Race Time: 7:00am
Events:      3.4 miles of kayaking, 8 miles of mountain biking, and finishes with a 3 mile trail run
Phone:       Chelsie Thompson at (319) 277-2187
Details:     This non-traditional race starts with 3.4 miles of kayaking, 8 miles of mountain biking,
             and finishes with a 3 mile trail run. Awards will be given! http://www.co.black-
             hawk.ia.us/hartman/events_eco_tri.html
Denver Days 5k
Date:     Saturday, August 15, 2009
Location:    Denver
             Denver, IA
Events:      5k Run/Walk
Phone:       Wayne at 319-240-0925
Details:


Friends of Bead Lake Restoration Run
Date:       Saturday, August 29, 2009
Location:    Beads Lake State Park
             Hampton, IA
Events:      5k, 10k, and half marathon
Details:     Friends of Beeds Lake are hosting a 5K, 10K and 1/2 marathon Restoration Run at
             Beeds Lake State Park. Pre-registered participants will receive a t-shirt (if registered
             prior to Aug 14), goody bag and free breakfast. Trophies will be awarded to the top
             male and female and medals to the top three in each age category. Trophies will be
             presented to the top male and female half marathon finishers and medals will be
             awarded to all half marathon finishers. Route description is at USATF Running Routes.
             http://www.friendsofbeedslake.hamptoniowa.org


September

Park to Park 1/2 Marathon and 5k
Date:       Saturday, September 12, 2009
Location:    George Wyth State Park
             Waterloo, IA
Details:     More details will follow.

2nd Annual Lutheran Home 5k & 10k Run
Date:      Saturday, September 19, 2009
Location:    Cedar Falls Lutheran Home
             Cedar Falls, IA
Events:      5k run/walk & 10k run
Phone:       Hollie or Annie at 268-0401
Details:     More details will follow.

Scarecrow Scamper, 4 mile XC race
Date:      Saturday, September 19, 2009
Location:    Hawkeye Community College
             Waterloo, IA
Registration: Details below
Race Time: 8:30 a.m.
Events:      4 mile XC Race
Phone:       Stephanie Cherry (319) 296-4027
Details:     Registration: Online at www.hawkeyecollege.edu/wellness/ or at Hawkeye Community
             College. You will also be able to register on race day from 7:30 a.m. – 8:15 a.m. All
             proceeds from this event will go towards student scholarships.

Hawkeye Community College Scarecrow Scamper
Date:     Saturday, September 19, 2009
Location:    Hawkeye Community College
             Waterloo, IA
Race Time: 8:30am
Events:      4 mile XC Race
Phone:       Stephanie Cherry at 319-296-2320
Details:     All proceeds of the event will go toward student scholarships.

Peregrine Charities Triathlon
Date:      Sunday, September 27, 2009
Location:    George Wyth State Park
             Cedar Falls, IA
Events:      Olympic Triathlon - 1 mile swim, 22 mile bike, 10k run
Details:    More information available at www.peregrinecharities.org/tri.


December

Snow Shuffle 5K
Date:      Saturday, December 12, 2009
Location:   George Wyth State Park
            Waterloo, IA
Details:    More details will follow.