Red River Runners Club

2nd Annual Jingle Bell Run

2009-10-13T07:15:00.000-07:00

5K Run and 1 Mile Fun Run/Walk

benefitting Toys for Tots and Childress Christmas at the Park

in conjunction with Childress Christmas Celebration

This is a fun time....we have lots of fun and raise money for 2 great causes while we are doing it...

We start off right before dusk so has you finish you will get a first hand view of the amazin' Christmas light show in Childress's Fair Park.

Everyone gets a shirt and Jingle Bells. Costumes are optional. Last year we even had a visit from a skinny Santa and a muscular Elf with green tights...

THE COST is $25

The first 50 entrys will be guaranteed a T-SHIRT

We will start registering November 2nd... You can email me at funfamilyfitness@yahoo.com, call me at (806) 231-9620 or stop by F3 - Childress to sign up or for more information....

Relay for Life Race

2009-06-09T19:45:00.000-07:00

We are excited to announce that we raised $676 for RELAY FOR LIFE...
Thanks to everyone that participated....watch for more details for upcoming races...

(results are sorted by age and sex)

24:21:00 Michael Lewis

24:38:00 Taylor Morgan

27:56:00 Allix Hardin

31:30:00 Colby Ornelas

20:27 Ryan Wakefield

22:30 Andrew Bird

24:42:00 Steve Johnson

24:57:00 Kade Renfro

25:10:00 Zach Detwiler

32:34:00 Haley Allen

40:20:00 Antany Renfro

22:59 Toby Tucker

24:28:00 Kirby Lambert

24:41:00 Randy Allen

24:48:00 Wendi Stephens

27:01:00 Justin Pierce

30:37:00 Kristie Churchill

30:41:00 Clay Churchill

36:27:00 Sharla Miller

27:15:00 LeeAnn Dean

36:27:00 Stachia Washington

25:25:00 Karen Leonard

25:34:00 Moe Albert

1 Mile
Brooke Olson
Hannah Novack
Joe Renfro

Janet Pierce

Childress Relay for Life 5K Race

2009-04-29T09:44:00.000-07:00

Childress Relay for Life 5K Race

F3 along with Red Red Runners Club is sponsoring a 5K to benefit the Childress Relay for Life. It will be during the Relay for Life Festivities on Friday, June 5th. The cost is $25 a person with all proceeds going to Relay for Life. We are also going to have a 1 Mile Walk/Run ($25) and a kids' race ($2). To be guaranteed a t-shirt you must register before May 7th. You can get your registration form at Fun Family Fitness or email us at funfamilyfitness@yahoo.com or call Stephanie at (940) 585-7970. Contact us for more details.

If you have a business, we would appreciate you printing out a flyer and posting it at your place of business. Also, if you have friends or family out-of-town that would like to participate, please forward this information to them.... The more the merrier...and more money raised for this great cause....

2009-01-30T10:43:00.000-08:00

Some of you are hungry for a run.....so let's do it...

JUST 4 FUN LOVE Run
5K or walk/run

VALENTINE'S DAY
(Saturday, Feb 14th)
at 9 am
at Fair Park....(close to the playground)

The cost is NOTHING....it is just for FUN...
Come and bring a friend...

F3 is giving prizes for the TOP 3 finishers...

We hope to see you there.....
Just 4 Fun Love RUN..
if you have questions email me at funfamilyfitness@yahoo.com
or call 937-3330...

Jingle Bell Run Results

2008-12-03T12:10:00.000-08:00

1 Toby Tucker 22:01:00
2 Ryan Wakefield 22:08:00
3 Lawrence Long 22:26:00
4 Quinton Lopez 23:07:00
5 Kyle Vannoy 23:08:00
6 Cory Taylor 23:18:00
7 Marijon Waldron 23:28:00
8 Skyler Greer 24:20:00
9 Kirby Lambert 24:50:00
10 Zach Detwiler 25:11:00
11 Quade Brown 25:14:00
12 Staci Williams 25:19:00
13 Dustin Pratt 25:20:00
14 Moe Albert 25:48:00
15 Karen Leonard 27:45:00
16 Trey Morgan 28:13:00
17 Joe Waldron 28:43:00
18 Haley Allen 30:22:00
19 Randy Allen 30:22:00
20 Richard Donaldson 30:33:00
21 Synclair Donaldson 30:34:00
22 Donna Smith 31:05:00
23 Amber Henderson 31:18:00
24 John Henderson 32:44:00
25 Gerald Monson 34:17:00
26 Isaiah Darter 37:22:00
27 Lisa Darter 37:22:00
28 Luke Darter 37:22:00
29 Robin Carstens 40:23:00
30 Annette Cooper 40:23:00
31 Ginger Long 46:26:00
32 Peggy Teague 46:26:00

Thanks to all the sponsors and participants.

Jingle Bell Run!

2008-11-28T18:35:00.000-08:00

Folks...we hit a home run. Congratulations to all who ran....and a HUGE thank you to everyone who helped out. We raised close to (still doing figures) a thousand bucks. This will be split between Toys for Tots and Christmas in the Park. The entire night was a big success. Super job! here are some pictures from the event.

Jingle Bell Run PRACTICE

2008-11-24T16:17:00.000-08:00

I just wanted to post and let everyone know that there will be a practice JINGLE BELL RUN....TOMORROW, Tuesday, November 25th at 5:30 pm. We will meet at the playground at Fair Park to begin the race. We will have the mile route and the 5k route ready for all the participants. Again, if you haven't registered...I encourage you do to so. You can email me at redriverrunnersclub@yahoo.com or come by F3 to register. Again, the cost of registration is $15 with all the proceeds going to Toys for Tots and Christmas at the Park. Two great causes.

We hope to see everyone tomorrow and FRIDAY....Again, if you, your spouse, or friend would like to help with the race....PLEASE encourage them to do so.

THANK YOU....

UPCOMING Jingle Bell Run

2008-11-11T20:12:00.001-08:00

I just wanted to announce the UPCOMING Jingle Bell Run is going to be Friday, November 28th at Fair Park here in Childress, Texas. We are planning on starting at 5:30pm for both the 1 mile Fun Run/Walk and 5K. All the proceeds go to Christmas at the Park and Toys for Tots.... I have a goal of $1500 total raised... Help me meet that goal. Tell everyone you know...and if you want to sponsor the race or know someone that does.....tell them to email me at redriverrunnersclub@yahoo.com.

This is in conjuction with the whole Childress Christmas Festival..... Many of people might refer to this as "Treasure Hunt." But this year is much, much more.... Watch the Childress Index for more details or contact me and I will answer any questions that I can.

The registration fee is $15 for either the 1 mile Fun Run/Walk or the 5K. Remember all the money raised goes to an AWESOME cause. The race will be open. (NO age groups or divisions) So come out and run for a good cause in the Holiday Spirit.

And yes, we will have jingle bells for every participant. And if you would like to sport a SPIRITED outfit...more power to you....

Don't forget that ONLY the first 50 registered runners are guaranteed a T-shirt. So sign up today.. You can come by Fun Family Fitness or email us at redriverrunnersclub@yahoo.com.

Bring the entire family...and start off the HOLIDAY SEASON with a BANG....

9-16 Run

2008-09-15T20:22:00.001-07:00

Here is the link for the run this week. We will meet at 8:00 at F3.
Click here to see the run.

9-2 Evening Run

2008-09-02T11:25:00.000-07:00

Sorry about the late post. The group will meet at 8:00 tonight....I will have to miss due to fantasy football.
http://nikeplus.nike.com/nikeplus/?l=mapit,82616555

Tuesday Run 8-26

2008-08-25T12:04:00.000-07:00

This one has been called Toby's torture...but it is a great route. We will run at 6:00 AM and 8:00 PM.
http://nikeplus.nike.com/nikeplus/?l=mapit,1157243140

7 Last Night

2008-08-20T07:00:00.000-07:00

Well we had 7 runners for the Tuesday night run. The weather was great and the fellowship was even better. Some of us are looking at making the trip to Wichita Falls on Sunday for the race. I hope the weather is as nice then...take care.

This week's RUN - It might stop raining!!!

2008-08-18T12:28:00.000-07:00

Please click on the link below for this week's route.

TUESDAY MORNING at 6:00 am

TUESDAY NIGHT at 8:oo pm

Hope to see you there.

We have done this route before....so this one is just review.....

here is the run check out this run route: 7/29/2008 this weeks run

100 Running Tips

2008-08-13T19:19:00.000-07:00

100 Beginning Runner Tips.....check it out!

Apparel Tips

Wear spandex shorts under your regular running shorts so you don’t chafe “down there.”
Cotton socks will only lead to blisters; invest in socks designed for running.
Ladies, do not skimp on a bra. Even if it costs more than your shoes it’s still a bargain.
Buy running clothes you look good in and that will motivate you to run.
Buy new running clothes at the end of the season when stores dump the old season’s line. Think clearance!

Community

Join your local running club—check with your local running store fitness center and/or recreation department to find one.
Volunteer at a local race—meet runners support runners and connect with your Community.

Manners

Remember to say “Thank You!” to race volunteers (e.g. when you get that cup of water at the aid station) and family and friends who support you.
Conscientiously share the trail with walkers, bikers and other runners.
Always try to balance running with the people you love by making a schedule that involves and is considerate of everyone.
Don’t carry loose change. It will annoy those who are running with you.
Don’t neglect and irritate your family and friends by spending all your time running and talking about running.

Motivation Tips

Sign up for a race as soon as you feel up to it.
Find a committed running partner. It is much harder to skip a run when you have someone else depending on you.
Remember that you will have plateaus in your progress and tough days along the way.
It gets easier.
Accept and appreciate the fact that not every single run can be a good one.
Be prepared to remove the words “can’t” and “never” from your vocabulary.
“Do not compare yourself to others. Run within yourself and for yourself first.
Don’t expect every run to be better than the last one; some of them will hurt.
Don’t think too much about it or you won’t do it.
Even a bad run is better then no run at all.
If you normally run with music try skipping it and listening to your feet to hear your pace and your gait.
Don’t be discouraged if you don’t experience weight loss immediately.
Start a running blog and read other running blogs regularly.
Running is not an excuse to triple your intake of doughnuts because runners gain weight too.

Nutrition Tips

Buy the powdered sports drink mix instead of premixed. It’s cheaper and more similar to race drink mixes.
Each pound you lose makes running a little easier.
Hydrate. Make it a habit to drink water throughout the day.
If you are running very long distance drink enough electrolytes (e.g. Gatorade).
On long runs eat something every hour—whether you feel like it or not.
During longer runs if you don’t like to carry water take some cash in your pocket pouch or a shoe wallet. Run a route where there’s a corner store that you can use as a pit stop to pick up your water and maybe use the bathroom.
Avoid eating spicy foods before running and the night before your long runs.
To aid recovery the most crucial time to eat and drink is in the hour immediately after you run.

Prevention Tips

Use Vaseline or BodyGlide wherever things rub. They will help prevent blisters and chafing (guys don’t forget the nipples).
Do not increase your mileage more than 10 percent per week.
Guys: Band-Aids before the long runs. Your nipples will thank you in the shower afterwards.
Log your mileage for your legs and your Shoes. Too much on either will cause you injury.
If you are prone to shin splints and lower leg pain try running soft trails for your Training runs and save the asphalt for race day.
Do not run two hard days back-to-back.
Ice aches and pains immediately.
Pay attention to your form. Try to run lightly to minimize impact that could lead to injury.
Cut your Training by at least 30 percent to 50 percent every 4th or 5th week for recovery.
When trail running don’t forget the bug spray.
Neosporin (or another antibiotic cream) is good for chafed areas (if you didn’t use your BodyGlide!).
Make sure you cut your toenails short enough so they don’t jam into your Shoes!
Put some BodyGlide between your toes on long runs.
Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees and IT bands.
Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes.
Do not ice for more than 20 minutes at a time.
Do not use the hot tub after a race. It will increase inflammation and hinder healing.
Frozen peas make a great ice pack for aches and pains. A thin t-towel wrapped around them makes the cold more comfortable.

Racing Tips

Race day is not the day to try new shoes, eat new foods, or wear brand new clothing.
Do not try a marathon as your first race.
For races longer than 5k start out slower than you think you should.
If you conserve your energy during the first half of a race, you can finish strong.
When you pick up drinking cups at aid stations, squeeze gently so it folds slightly and is easier to drink from it while you are moving.
A plastic garbage on race day is a very fashionable cheap disposable raincoat.

Safety Tips

Be aware of cyclists approaching you from behind and try to keep to the right. Try to pay special attention when running with music.
Run facing traffic.
Never assume a car sees you.
Give horses wide berths on trails and walk as you pass them unless you enjoy a hoof to the melon.
Always carry I.D. because you just never know.

Shoe Tips

Try shoes on in the afternoon when your feet are bigger.
Doubleknot your shoe laces so they will not come undone when you run.
Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs.
Get assessed for the right kind of running shoes.

Training Tips

In the immortal words of Walt Stack famed senior-citizen distance runner “Start slow … and taper.”
At first keep your runs short and slow to avoid injury and soreness so you do not quit.
If you are breathing too hard slow down or walk a bit until you feel comfortable again.
Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
Find a beginner training plan for your first race.
Set realistic short term and long term goals.
Keep a training diary.
Soreness one to two days after a run is normal (delayed onset muscle soreness).
No amount of money spent on gadget training programs or funny food can substitute for minutes, hours, days and weeks on the road.
There’s no shame in walking.
Subscribe to a running magazine or pick up a book or two on running.
Four laps around the local the high school track equals one mile.
Lift weights.
It’s okay to take walk breaks (run 1 minute walk 1 minute then progress to run 10 minutes walk 1 minute etc.).
Vary your training routes. This will prevent boredom and prevent your body from getting acclimated.
Speed work doesn’t have to be scientific. Try racing to one light post and then jogging to the next.
Push through rough spots by focusing on the sounds of your breath and feet touching the ground.
Do speedwork after you develop an endurance base.
Practice running harder in the last half of your runs.
Do abdominal breathing to get rid of side cramps or “stitches.”
If you can’t find the time to run, take your running gear to work.
Run on trails if at all possible. It will be easier on your body and you’ll love it.
Build rest into your schedule. Rest is just as important of an element as exercise in your fitness plan.
Forgive yourself. Over-ambitious goals usually lead to frustration and giving up on your fitness plan. If you miss a goal or milestone let it go and focus on the next opportunity to get it.
Mix-up your training plan. Make sure your training plan is not too heavily focused on one thing. No matter what level of runner you are your training plan should include four essential elements: endurance speed rest cross-training.

Weather Tips

Dress as if it is 10 degrees warmer than the temperature on the thermometer.
Wear sunscreen and a hat when the sun is beating down—even in winter.
Run early in the morning or later in evening to avoid mid-day heat.
Pick up a pair of Yaktrax when running in icey conditions.
In the winter dress in layers (coolmax or other technical clothing) and wear a headband over your running hat to cover your ears.
For colder climates invest in socks rated to 40 below (usually found in sport/ski shops).
To keep cool in hot weather soak a bandana in cold water wring it out a bit and tie it loosely around your neck.
For hot weather fill your water bottle about half way lay it at an angle in the freezer and just before you head out for your run top it off with more water.

Tuesday August 12th Run

2008-08-11T16:30:00.000-07:00

It is already that time again. The group will meet at 6:00 am Tuesday and 8:30 pm Tuesday night. http://nikeplus.nike.com/nikeplus/?l=mapit,351780336

Great Run Tuesday Night

2008-08-06T09:55:00.001-07:00

We had 8 runners for the Tuesday night run. Great job...it was brutally hot, and a long tough route to boot. I haven't heard how many made it for the Wednesday AM run. Let us know. Keep it up, and bring a friend. I would like to add a walking group for those not quite ready to run yet. The more the merrier......take care!

Tuesday Fun Run 8-5-08

2008-08-04T10:36:00.001-07:00

It is that time again. Here is the route for the weekly run.
http://nikeplus.nike.com/nikeplus/?l=mapit,351892271
We will meet Tuesday night at 8:30 or Wednesday morning at 6:00 at F3. We hope to see you there.

Sports Drinks?

2008-07-29T09:01:00.001-07:00

Interesting story from the Globe News on WTAMU athletics and sports drinks.

Got milk? Buffs do

WT has substitute for sports drinks

By Greg Jaklewicz
gregory.jaklewicz@amarillo.com

Composer Sergei Rachmaninoff would enjoy this variation on a theme.

Got chocolate milk?

In a day when all sorts of sports drinks are available and the original thirst quencher, water, still works wonders, athletes are turning to low-fat chocolate milk after workouts to replenish what sweat and hard work have taken from their bodies.

At West Texas A&M, athletes in all sports began drinking chocolate and whole white milk last fall. Replenishment is key in keeping athletes at the tops of their games, WT strength and conditioning coach Sarah Ramey said.

"There is a 30- to 60-minute window that is critical in getting quality nutrition back into your body," she said. Chocolate milk provides a 3-to-1 ratio of carbs to proteins. That's good, Ramey said.

It's both physical and mental nourishment, she said.

"The athletes have commented on how much better they feel the next day and also later in the day," she said. "An athlete who feels good is more apt to maintain good workout habits.''

Ramey also learned her athletes enjoy the taste, even those who aren't big on wearing milk moustaches.

"I don't like milk," senior wide receiver Charly Martin said. "But I love this."

One who tries to get an edge, Martin said milk not only gives back, it adds.

"It builds muscles so you can take advantage of a workout," he said. "I'm always trying to gain."

Ramey jumped aboard the milk wagon while at the University of Colorado, which had a dietician on staff. The Boulder Buffs chugged Muscle Milk, a protein supplement that imitated real milk.

Why not drink the real thing?

A few years ago, an endurance test was conducted with athletes mounting stationary bikes and riding like it was that bike ride in France. When they stopped pedaling, the athletes drank chocolate milk, a sports fluid drink such as Gatorade and a drink that targets replacement of carbohydrates.

The cyclists then worked out again. The ones who drank milk at the break were able to go about 50-percent longer than after taking big gulps of carb drinks. There was hardly any difference between milk and the fluid-replacing drinks, the study showed.

A newer study, published last year in the International Journal of Sport Nutrition and Exercise Metabolism, debunks the notion that supplements are better than the real thing when it comes to athletic performance.

A team of researchers learned milk contains key nutrients, such as calcium and vitamin D, in quantities that sports drinks can't match. We have been told for years that milk builds strong bones.

"There's no protein in Gatorade," Ramey said.

The only downside may be that chocolate milk is what it is. Creative names such as "Rain," "Frost" or even "Tiger" don't apply.

But consider this: Supplements, Ramey said, are not regulated by the government.

"You don't know what's in them. Some do 4 or 5 percent of what they're supposed to do," she said.

Another positive for milk was that it was cheaper than buying all the other stuff and working in milk, too.

OK, so the price of milk has gone up like gasoline since the studies were conducted.

But here's good news at WT - Plains Dairy is donating 400 half-pints (school lunchroom-size containers) each week as a corporate sponsor.

"Free-99 is a great price," Ramey said, laughing.

Receiver Carl Johnson at first was hesitant about drinking milk after working out.

"I thought, 'This is crazy. Why chocolate milk?' he said. "But it makes you feel like you have something in you. I like chocolate milk more because it tastes better."

Johnson one day drank 10 half-pints. He's not doing that again.

"It messed my stomach up. You can't print what it did," said Johnson, who arrived at WT two days before two-a-days began last summer. He's been on campus all this summer, participating in weightlifting and running workouts. He has guzzled plenty of chocolate milk.

"I feel great," he said.

Tuesday Fun Run

2008-07-28T10:07:00.000-07:00

Ok, it is time for this weeks fun run. Runners will meet at F3 at 6:00 am or 8:30 pm. We moved the evening run back due to the heat. Again if you come to the evening run there will be drinks provided. Just click the link...see ya Tuesday.
http://nikeplus.nike.com/nikeplus/?l=mapit,150518929

Don't Forget the Gym!

2008-07-24T16:16:00.000-07:00

This is an article on runners and strength training. It is easy to get caught up with simply running on the road and forgetting about the gym. Check out this article and see some easy exercises to help improve your running and speed.

RUNNERS NEED TO IMPROVE THEIR SPEED, and one of the best ways to do that is with strength training, "The benefits are amazing," says Vasto.

Vasto is one of America’s top-ranked runners with a best of 15:38 at 5,000 meters. She already has qualified to run that distance in July at the U.S. Olympic Trials at Sacramento, California. It is her third time qualifying for the Trials. She also has run 2:07 for 800 and 4:18 for 1,500 meters.

Look at Vasto, and you would not mistake her for a bodybuilder, yet she has bench-pressed 180 pounds. She uses her strength to compliment her speed. "Strength helps at the end of a race when your form starts deteriorating," advises Vasto. "The faster you can move your arms at the end, the faster you can move your legs and the higher you can lift your knees, propelling yourself toward the finish line."

Vasto’s clients include everybody from young men hoping to look better at the beach to one 75-year-old woman, whose goal is to maintain strength so as to enjoy life. She offers the following advice for runners who want to develop their strength—and speed!

Go High/Low: If you’re training for a race like the Gate River Run, you don’t want to bulk up. Extra weight will slow you down. To avoid putting on pounds, keep the pounds of the weights you lift low and the repetitions high. Vasto recommends lifting 50 to 60 percent of the maximum weight you can lift in a set of 12 repetitions. Two sets of 12 work well for most of the lifts described later. For maximum benefits, without wasting a lot of time, do your strength training two or three times a week, after you run, not before.

Look Good Lifting: Keep your form—not for vanity, but to prevent injury. Think 90-degrees. Most seated lifts work best if your body parts are at right angles: legs straight, feet flat against the floor, trunk erect, chin up, eyes forward. Practice the pelvic tilt where you press your torso back against the chair, or floor, to keep your back from slumping. "Good form works in lifting as much as it does in running," says Vasto.

Breathe Right: The worst mistake you can make while lifting is to hold your breath. That simply tightens the muscles that you want to keep loose. Inhale while you prepare to lift the weight, then exhale while lifting it, inhaling again while lowering it. "The best way to breathe is naturally," says Vasto, "so that you’re not even aware you’re doing it."

Rest by Stretching: When moving from exercise to exercise, don’t rush and don’t waste time chit-chatting with friends. Stay focused on your workout by stretching in between. "It’s very important while strength training to have a stretching routine," warns Vasto. "You don’t want to lose your flexibility, which can happen if you forget to stretch. Eccentric contractions (which occur when lowering the weights) actually can tighten the muscles." Stretching while strength training provides a double dose of conditioning in a minimum of time.

Finally, the key to the exercises presented below is to go slow and remain in control. "You’re not trying to see how fast you can get in and out of the weight room," says Vasto. "You’re trying to win your race on the road." Vasto’s six spectacular strength exercises follow.

1. Bench Press: This is a basic lift, used by all bodybuilders, but you can use it to build strength and speed. Lie on your back on a bench (although you can also use the floor). For weight, use a barbell or dumbbells. Keep your back flat, your knees bent. Your palms should be facing forward, your hands should be equal distant and over your shoulders. Lift the bar or dumbbells straight up (think 90-degrees) and lower slowly. Do two sets of 12 reps. For an alternate workout without weights, do simple push-ups. (Strengthens the pectorals, deltoids, triceps and biceps.)

BENCH PRESS

Down	Up

2. Rowing: Gripping dumbbells, sit on the edge of a bench or firm chair. (Remember to keep your back straight.) Hold the dumbbells with your arms extended, palms facing inward against your knees. Raise the dumbbells to just opposite your chest, then return to the starting position. Do two sets of 12 reps. You can also do this exercise while standing, keeping your knees bent at a 45-degree angle and your torso bent forward. Another option is to use a single weight gripped in both hands and bring it up to your chest. (Strengthens the rhomboids.)

ROWING POSITIONS

Starting Position	Finishing Position

3. Overhead Pull: "This is an easy exercise," says Vasto. "You can do it with a 16-ounce can of soup, a 5-pound bag of flour, or a water bottle if you don’t have a dumbbell. The angle multiplies the effect of even light weights." Take the object and hold it overhead, elbows forward, back straight, knees slightly bent to take the pressure off your back. (You can also do this exercise while seated.) Lower the weight behind your head toward the back of your neck, then return to the starting position. Do two sets of 12 reps. (Strengthens the triceps.)

OVERHEAD PULL

4. The Curl: Sit in a chair, feet flat on the floor, stomach in, shoulders back, head up. Your elbows should be against your waist above your hips, your palms up holding the weights. (Remember what we said about 90-degree angles.) Raise the weights to your shoulders, lowering slowly. Do two sets of 12 reps. "Two cans of soup work as well as barbells or dumbbells," claims Vasto. (She doesn’t yet have a Campbell Soup endorsement to go with her Asics shoe endorsement, but she’s working on it). This exercise can also be done standing up. (Strengthens the biceps.)

CURL POSITIONS

Curl Down	Curl Up

5. The Crunch: Although Vasto does 400 sit-ups a day, she recommends crunches to her clients, because it isolates the abdominal muscles. "The abs are your core of balance," says Vasto. "They support your upper body, important at the end of a race." (A crunch is a sit-up where you stop after raising your shoulders off the floor.) In the starting position, your back should be flat against the floor, your head up, eyes on the ceiling, hands gripping the back of your neck, your knees relaxed and bent, feet on the floor. Raise only to the point where you feel your stomach muscles tightening, hold then release, returning your back to the floor. Vasto recommends starting with 3 sets of 15 and working up to 4 sets of 20. A variation is to tilt sideways, pointing toward your "love handles," on alternate lifts. (Strengthens the abdominal muscles, referred to as the "abs." The love-handle variation strengthens the oblique muscles.)

CRUNCH POSITION

6. The Lunge: The five previous exercises strengthen the upper body, often neglected by runners. The lunge will help strengthen several of the muscles of the lower body. Start this exercise with your feet shoulder-width apart. If you use a barbell, it should rest across your shoulders and behind your neck. If using dumbbells, hold them beside your thighs. Take a long step forward with one leg and descend to a low position, then rise. Bring the lead leg back and repeat with the other leg forward. Form is very important in doing this exercise to avoid injury. "Again, think 90-degrees," warns Vasto. In the forward position, your knee should be over your feet, forming a 90-degree angle. Allowing your forward knee to move too far ahead of the ankle causes unnecessary stress. Similarly, the back knee should not touch the ground. The back lower leg should be parallel to the ground, forming still another 90-degree angle. (Strengthens many of the muscles of the legs, including the quadriceps, hamstrings, gluteals and erector spinae.)

LUNGE POSITION

Strength is important, says Vasto, not only to improve your speed for running races, but it will make you feel good and look good and improve the quality of your life, throughout your lifetime.

7-22 Fun Run

2008-07-22T20:05:00.001-07:00

We had a total of 7 runners participate in the Tuesday Fun Run. The morning crew was Kirby Lambert and Randy Allen. The evening folks were pictured-Toby Tucker, Kim Cashner, Dr. Dondi Ridens, and Jason Horton. Also running was Lori Rabe. We are looking forward to our Tuesday runs growing. Please spread the word. We will have a new route next week. Come join us.

Full of Bull Pictures-Thanks Charla!

2008-07-22T11:41:00.000-07:00

Tuesday Night Fun Run 7-22-08

2008-07-20T19:57:00.000-07:00

It is time to get rolling with our Tuesday fun runs. We hope that this will become a weekly event. This week we will meet at F3 and have what is a pretty challenging run. It will be 3.65 miles and we will tackle some hills...both up and down. See ya at either 6:00 am or 8:00 pm on Tuesday night. We will have drinks and snacks for before and after on the pm run. You can click on the link below to see the route. (you may actually have to copy paste to get it to work)
http://nikeplus.nike.com/nikeplus/?l=mapit,1157243140

Full of Bull Run

2008-07-20T16:36:00.000-07:00

The 1st annual Full of Bull Run was a huge success! Here are the results.
Top Ten Overall
1. Luis Ruiz-22:21
2. Toby Tucker-23:00
3. Kyle Vannoy-23:37
4. Danielle Newton-23:50
5. Rusty Hubon-24:02
6. Staci Williams-26:04
7. Richard Donaldson-26:19
8. Kevin Ralston-27:05
9. Lee Ann Dean-27:27
10. Trey Morgan-27:30

Here are the results by age group. Top 3 are highlighted.
Females 0-17
1 43:03:00 Lindsey Bishop
1 43:03:00 Grace Long

Females 18-29
3 33:28:00 Lori Rabe
2 32:43:00 Amber Henderson
1 23:50 Danielle Newton

Females 30-39
43:03:00 Marti Long
36:34:00 Dondi Ridens
36:08:00 Tina Ritter
34:11:00 Casey Botos
3 29:19:00 Kristie Churchill
2 29:17:00 Paige Steed
1 26:04:00 Staci Williams

Females 40-49
3 36:09:00 Dawna McMinn
2 34:23:00 Donna Smith
1 27:27:00 Lee Ann Dean

Females 50-59
2 33:23:00 Tracy Bentley
1 28:13:00 Karen Leonard

Males 0-17
1 24:02:00 Rusty Hubon

Males 18-29
3 33:57:00 Gerado Garcia
2 28:01:00 Randy Allen
1 22:21 Luis Ruiz

Males 30-29
34:21:00 Jay Mayden
32:00:00 Oscar Juarez
29:37:00 Erik Kirkpatrick
28:42:00 John Henderson
3 28:40:00 Jason Horton
2 23:37 Kyle Vannoy
1 23:00 Toby Tucker

Males 40-49
43:03:00 Scott Long
27:58:00 Kirby Lambert
3 27:30:00 Trey Morgan
2 27:05:00 Kevin Ralston
1 26:19:00 Richard Donaldson

Males 60+
1 34:35:00 Gerald Monson

Also, if you have pictures of this event please send them to redriverrunnersclub@yahoo.com