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2009 FRTR Circuit Results to Date!
Two circuit races have come and gone and we've already got results of both races posted. Click here to see results so far.
If you ran a race and your results aren't listed, please send your finish time, along with your name and the name of the race to Carlos Viramontes at wings26.2@comcast.net.
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Cross-Country Summer Series
Fox River Trail Runners and the Batavia Accelerators are once again partnering to offer the cross-country series at Wheeler Park in Geneva. The series begins June 25th. Click here for more details.
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| Upcoming Events at Dick Pond Store
Find the Right Shoe Seminar! This free seminar is offered at 7:00 p.m. on April 30th. Come join foot expert and board certified podiatrist, Shelley Simmering of Foot Mechanics in St. Charles. Registration is not required.
Dick Ponds has started their Tuesday Night Fun Runs. Meet at 6:30 p.m. at the St. Charles store on Route 31.
April 6th started the next session of the popular Walk2Run program. This is a 10-week session to help non-runners through ever-increasing run intervals. Most graduate and run a 5k.
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Wednesday Evening
6 p.m.
Leroy Oaks Forest Preserve @ the Great Western Trail in St. Charles. For a map, click here
Saturday Mornings
8 a.m.
Fox River Bike Trail South of IL 38 at RR Bridge. For a map, click here.
NEW! Pace Leader Run
Saturday Mornings
7 a.m. Fabyan East Windmill Forest Preserve. For a map, click here |
Run for the Residents of Marklund
The Marklund organization of Geneva is a contributing charity of this year's Chicago Marathon.
Help raise funds for the individuals of Marklund by selecting Marklund as your "charity of choice" when registering for the marathon.
Marklund is a not-for-profit network of services providing a full-life experience for infants, children, and adults with developmental disabilities.
For more information about choosing Marklund as your choice of charity, contact Stevie Armbruster at 630.593.5473 or by email at sarmbruster@marklund.org. |
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Tom Spadafora, President
Tom Jurgens, Vice President
Tom Dieter, Treasurer
Jennifer Zuri, Secretary
Directors
Jennifer Zuri
Foxtales Editor/Webmaster
Lesley Chermansky
Membership Director Gillian Leananh
Education/Social Events
Dave Helmick
Great Western Half Marathon Race Director
Jon Burmeister
Viking Sunset
Race Director
Tom Jurgens
Fox & Turkey
Race Director
Roger Schellenberger
Beginner Runner Program
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| Dear Tom,
You are receiving this email as a member of the Fox River Trail Runners, or you may have signed up for this newsletter from our web site. If you are receiving this from a forwarded email and would like to join this list, you go to www.foxrivertrailrunners.org. Also, please keep us informed of any changes to your email address so that we can be sure you are getting all club communications. For any email address changes, email Tom Spadafora. Please add jzuri@mchsi.com to your list of "Safe Senders."
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Word from the Editor~ Runner in Need of an Exorcism
 I've got a demon hiding in my body somewhere. Every year this little devil picks a different spot to take up residence. The first time I noticed his presence about 5 years ago he had lodged himself in my lower right quad after my first half marathon and stayed there until I quit running for the winter.
Thinking a winter hiatus had sent him packing, I faithfully picked up running again after the snow melted. When my legs showed no sign of discomfort, I stupidly thought I was free of my demon. Not so fast, sister Susie!
Read more
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The Importance of Core Exercises
for Runners
 Last month I provided a seminar for Fox River Trail Runners where we discussed some of the points I am going to mention in this article. I have found over the years that people who run usually love it. As such, they often run at the exclusion of doing other physical activity. Unfortunately, constantly using the muscles for the same activity and in the same direction as running requires allows one to become very efficient at the activity.
This efficiency leads to the recruitment of fewer muscle fibers to perform the activity and over time often leads to the overdevelopment of some muscles and underdevelopment of others. In addition, when other activities are attempted, for instance playing ball with our kids or a pick-up game of basketball, they often lead to injury and pain due to the lack of use of our muscles and joints in multiple directions. |
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Lincoln Half Marathon Report
By Winston Rasmussen
FRTR runners Jim and Danielle Steimel and Isola Metz made a clean sweep by all taking first place in their respective age groups at the Lincoln Half Marathon in Springfield on April 5th.
A beautiful day for a sizzling 13.1 miles! Jim ran 1:24:14, Danielle ran 1:42 flat and Isola ran 1:48:28, smashing the age group course record by 23 minutes! A great, scenic course was especially enjoyed by the fact that there was no snow!
Isola, Danielle, and Jim proudly display
the signed prints they received for
their 1st place finishes in their age groups.
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| Nine Tips to Speed Recovery
By David Ginsberg
Springtime means increased training volume as well as increased training intensity for most runners and triathletes. In order to have fitness gains it's necessary to stress the body - but - and many athletes forget this part, there also needs to be a brief period of recovery to allow that extra training stress to soak in and for the mind and body to recover in a stronger state from the training stress.
Failure to allow your body to rest adequately following higher intensity workouts results in burnout, fatigue, decreased performances and often injury. Following are several tips to speed the recovery process.
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Roger and Tom's Excellent Adventure
RRCA Convention in San Francisco
 Our club President, escorted by member Roger Schellenberger, recently made their way to the RRCA (Road Runner's Club Association) Convention in San Francisco. They attended seminars, ran the Presidio, and met some famous running friends like Frank Shorter, pictured at right with Roger. Read their notes about this most excellent adventure!
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FRTR Member Survey Winner!
Congratulations to Glenn Lyle who was the lucky winner of our recent member survey. Glenn's name was pulled at random from the many members who completed the online survey. Glenn won a gift certificate to Dick Pond Athletics that is being mailed to him.
Thanks to everyone who participated in the survey. We were able to get a lot of information from you and will use the info to maintain a quality running club.
Stay tuned next month as we share some of the survey results with you.
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| Illinois Marathon - April 11th
Congratulations to all club members who ran this year's inaugural Illinois Marathon and Half Marathon in Champaign. A special shout out to club president Tom Spadafora who qualified for the Boston marathon at this event! Pictured below (l to r) are Phil and Jenny Bolander who ran the half marathon, and Tina Ahrens and Tom Spadafora. Tom qualified for Boston at the Illinois Marathon and Tina qualified for Boston at January's Phoenix Marathon.
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April Birthdays
Happy Birthday to Patricia Stoltenberg, Hannah Wojdyla, Andrew Kulisek, Winston Rasmussen, Ed Castillo, Willy Neuman, Tom Jurgens, Shela O'Donovan, Catherine Hanson, Kimberly Tanquary, Eric Manley, Bill Holstine, Jeanne Raynett, Forrest Wagner, Rob Ruda, Rebecca Karrow, Tina Ahrens, Sam Rea, Daniel Geiger, Carlos Viramontes, Rob Hill, Christopher Nitsch, Chase Pranga, Joe Arnold, Donald Wedow Jones, Kaori Maeshima, Wayne Gilmore, Mary Milinko, and Ronald Daszkiewicz.
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New and Renewing Members
Congratulations to our new and renewing members!
New Individual: Phil Bolander, Jacqueline Reever, Tim Donofrio, Michelle Rehak, Nick Heiliger, Ken Finch, and Janice Coulter.
New Family: The Nancy Christiansen/Everett Phillips Family and The Doug Jones Family.
Renewed Individuals: James Bailey and Ed Rauch.
Renewed Family: The Dan Milinko Family, The Dave Helmick Family, The Dean Kilburg Family and The Glenn Lyle Family.
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The Race Place
This time of year provides a challenge in finding local races. Here are some races in and around the Fox Valley. For a full listing, visit www.cararuns.org.
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