The Runner's Flat Newsletter The Runner's Flat Newsletter The
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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 email@example.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.