A n o t e f r o m t h e N e w s l e t t e r E d i t o r

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Magnus Richards
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A n o t e f r o m t h e N e w s l e t t e r E d i t o r One thing that we runners have in common is that when we re not running we re talking about running.

This past month the CVRA has added a total of 87 new members to our organization and of that total, 79 joined through our Couch 2 5K program.

If you re noticing the trails being a little more crowded than you remembered them being, you can blame Matt VanMann, Aaron Thompson, and Janine Wasson, the leaders of this

So as you make your way down the ever busier trails in our community, think of the bright side, there are now 87 more enlightened souls that you can share your stories with.

1 A n o t e f r o m t h e N e w s l e t t e r E d i t o r One thing that we runners have in common is that when we re not running we re talking about running. The problem we face is that eventually we ll run out of runners to share our adventures with. C e da r V a l l e y R u n n i n g A s s o c i at i o n Problem Solved! This past month the CVRA has added a total of 87 new members to our organization and of that total, 79 joined through our Couch 2 5K program. These are people who took up running in July and with the Swamp Fox 5K this September, completed their first ever race. If you re noticing the trails being a little more crowded than you remembered them being, you can blame Matt VanMann, Aaron Thompson, and Janine Wasson, the leaders of this year s program. They helped coach 63 of the program participants to the completion of their first ever event. So as you make your way down the ever busier trails in our community, think of the bright side, there are now 87 more enlightened souls that you can share your stories with. Eric Wasson CVRA Newsletter Editor me at: washon1@hotmail.com In This Issue: Swamp Fox Collage 2 September Races 3 Couch 2 5K Recap 4 Welcome New members Who Joined Through C ouch2 5K Book Review and Especially For You New Members 7 Board of Directors 8 Calendar 9 Pacers Needed for Des Moines 10 Our Sponsors O c tober 2013 Page 1

2 2013 Marion Swamp Fox 2013 Marion Swamp Fox Link To Swamp Fox Gallery Page 2

September Brings Great Events For Area Runners If you re a runner, you have to love September in Eastern Iowa.

The month started out with the NewBo Fest Half Marathon, a race that has seen its participation grow in each of its four year history.

The race is part of the New Bo Festival that features Live Music, the Farmers Market and an Art Show. The fourth weekend of the month brings us to the Quad City Half and Full Marathon.

Both races start and finish at the I Wireless Center and go over and then back across the Mississippi. There are some mild hills involved but the beautiful scenery makes it all worth your while.

Attendees to the festival could treat themselves to the Kiwanis Pancake Breakfast and after the race could stay for the annual parade. The final weekend brought a return to the Indian Summer Classic.

And for a pleasant twist this year, the rain held out until after the race. The third weekend in the month brings a newbie to our list, the inaugural race in the Iowa City Downtown Racing Series.

3 September Brings Great Events For Area Runners If you re a runner, you have to love September in Eastern Iowa. Each weekend in September you can find prominent events to participate in, some with a long standing tradition in the area while others are beginning to find their spot on many runners calendar. The month started out with the NewBo Fest Half Marathon, a race that has seen its participation grow in each of its four year history. The race begins and ends at the popular Chrome Horse Saloon in the New Bo District and the run features a combination of both pavement and trail. The race is part of the New Bo Festival that features Live Music, the Farmers Market and an Art Show. The fourth weekend of the month brings us to the Quad City Half and Full Marathon. This event has both distances touching each of the four municipalities, Rock Island, Moline, Bettendorf, and Davenport. Both races start and finish at the I Wireless Center and go over and then back across the Mississippi. There are some mild hills involved but the beautiful scenery makes it all worth your while. The marathon entrants also get a full tour of Arsenal Island. The second weekend of September brings the Marion Swamp Fox 5K. This 3.1 mile race is associated with the Swamp Fox Festival. Attendees to the festival could treat themselves to the Kiwanis Pancake Breakfast and after the race could stay for the annual parade. The final weekend brought a return to the Indian Summer Classic. This CVRA sponsored event is held at Lake McBride State Park and features both a 4 and a 10 mile distance. Runners trek mostly on trails that follow the edge of the lake. And for a pleasant twist this year, the rain held out until after the race. The third weekend in the month brings a newbie to our list, the inaugural race in the Iowa City Downtown Racing Series. This is a series of three races held three weeks apart starting at 3:33p.m. Sunday afternoons and go for less than 5K. This race was the Marketplace Stampede 3K, and will be followed in three weeks by the Presidential Mile on October 6th, and then three weeks later the series finishes with the Iowa Avenue 2K on October 27th. SELECT LOGO FOR LINK TO RACE RESULTS Hopefully you got some good running in this past month so that you re in great shape for the October events. The CVRA is sponsoring Timber Trek in Main Amana on Saturday, October 5th. October also brings us the Especially For You race sponsored by Mercy Hospital and the Des Moines Half and Full Marathon. Page 3

Couch 2 5K Ends Session With Record Numbers In Swamp Fox By: Janine Wasson One July 11th, 79 people came to the New Bo City Market

The start of CVRA s annual Couch to 5K program was about to begin.

3 straight miles, the transformation of non-runners into runners was inspiring.

On off days, cross training is recommended.

running. Emphasis is placed on fun and encouragement within the group abounds.

on a running topic (safety, shoes, hydration, etc.) the group would head out to the nature trail for a group run.

questions. The camaraderie within the group was motivating.

After 9 weeks, 63 of the new runners pinned on a bid and attached a timing chip to their shoe for the start of the Swamp Fox 5K.

4 Couch 2 5K Ends Session With Record Numbers In Swamp Fox By: Janine Wasson One July 11th, 79 people came to the New Bo City Market with aspirations of being able to run the Swamp Fox 5K just 9 weeks later. The start of CVRA s annual Couch to 5K program was about to begin. From the first week where participants started with a 90 second walk/60 second jog to the final week in which participants ran for 3 straight miles, the transformation of non-runners into runners was inspiring. CVRA s Couch to 5K program follows a 9 week plan in which participants run 3 times a week. On off days, cross training is recommended. Leaders Matt VanMaanen and Arron Thompson along with a reliable group of running leaders aim to show new runners the enjoyment of running. Emphasis is placed on fun and encouragement within the group abounds. Each Thursday the class would meet as part of the Thursday night Meet Me at the Market and after announcements and a 5 minute talk on a running topic (safety, shoes, hydration, etc.) the group would head out to the nature trail for a group run. With volunteer leaders of different speeds donning neon orange or pink visors, the new runners could easily find a leader to ask questions. The camaraderie within the group was motivating. Bikers and other runners along the trail shouted encouragement to the new runners each week. After 9 weeks, 63 of the new runners pinned on a bid and attached a timing chip to their shoe for the start of the Swamp Fox 5K. With the bang of the starting gun the novice runners headed out. One by one the runners approached the final straightaway to the cheers and encouragement of friends, family and coaches. Coach Aaron Thompson was at the finish line to high-five each new runner as they completed the race. CVRA s Couch to 5K program aims to show people that running can be fun no matter how fast you are and the friends you meet along the way are priceless. If you know someone who wants to become active or train for their first 5K, encourage them to join our Couch to 5K program next year. Information will be posted on cvra.net. Page 4

The Following Athletes Have Recently Joined The CVRA Through The Couch 2 5K Program Kim Bormann Kayla Shaefer Amanda Parker Patty Kratovil Marjory Rozum Jamie Durscher Kristen Wetjen Wendy El Hussein

Babcock Nikki Chapman Sue Novak Sandi Daubs Ashley Kaiser Deb Becker Jenny Holderness Catherine Cashner Jaymie Hughs Celia Daubs Amanda Miller Gail Drahos Cyanna Boggess Jenny Osburn Hannah Wagamon

5 The Following Athletes Have Recently Joined The CVRA Through The Couch 2 5K Program Kim Bormann Kayla Shaefer Amanda Parker Patty Kratovil Marjory Rozum Jamie Durscher Kristen Wetjen Wendy El Hussein Amanda Miller Tricia Brown Tammy Girling Sue Thomas Bea Wendal Wynelle Lindsley Tanya Scott Mary Reeves Aaron Scott Tracy Schweiss Deb Owen Lindsey Miller Dave Owen Angela Howie Laure Green Jessica Babcock Nikki Chapman Sue Novak Sandi Daubs Ashley Kaiser Deb Becker Jenny Holderness Catherine Cashner Jaymie Hughs Celia Daubs Amanda Miller Gail Drahos Cyanna Boggess Jenny Osburn Hannah Wagamon Emily Bolsinger Kari Graber Vamshi Zillepalli Cheryl Carder Joy Tanjen Chris Raymond Susan Lloyd Kendra Krause Peg Donohoe Bobbi Marti Tiffany Day Amy Hummer Melissa Schade Sonya Heilman Sarah Freiburger Dawn Cayton Danielle Bently Julie Kann Jennifer Warner David Drury Kristen Urquhart Tammy Urquhart Jennifer Carlson Cahhleen Mohr Amy Grant Joy Leeper Von Cary Kate Flaherty Michelle Lochner Kim Taylor Crystal Alft Nicholas Henry Janet Henry Maureen Olson Molly Rach Eric Lundburg Sarah Tjaden Michael Rozum Renjana Hareendran Jennifer Dockendorf Kathern Brownlow Page 5

Check Out a New Read For Distance Runners www.cvra.

endless possibilities of the human spirit, the Self-Transcendence 3100 Mile Race is held every year on a concrete footpath around an 883 meter block in Queens, New York.

This involves circumnavigating the block 5649 times. Over the duration of the race, runners wear out fifteen pairs of shoes, and their feet swell an extra two sizes.

Competitors must contend with boredom, fatigue, torrential deluges, extreme pain, injuries and sleep deprivation but most of all, they have to deal with themselves.

Loaded with training tips, anecdotes and race stories, join four-time finisher, West Australian Grahak Cunningham as he takes you on the journey from his first race in 2007 as a multiday novice to

6 Check Out a New Read For Distance Runners Don t forget to enter you points for Circuit qualifying events The new book is "Running Beyond the Marathon: insights into the longest footrace in the world" Founded in 1997 to exemplify the endless possibilities of the human spirit, the Self-Transcendence 3100 Mile Race is held every year on a concrete footpath around an 883 meter block in Queens, New York. It is the world s longest certified foot race. Running 18 hours a day, from 6:00am to midnight, for 51 days, runners must average a minimum of 60 miles a day (96.6km) to complete the distance. This involves circumnavigating the block 5649 times. Over the duration of the race, runners wear out fifteen pairs of shoes, and their feet swell an extra two sizes. In a typical New York summer, temperatures can reach 40 degrees centigrade with 85% humidity. Competitors must contend with boredom, fatigue, torrential deluges, extreme pain, injuries and sleep deprivation but most of all, they have to deal with themselves. Outwardly for their efforts they will receive a plastic trophy and a t-shirt; but they make a lifetime of progress. Loaded with training tips, anecdotes and race stories, join four-time finisher, West Australian Grahak Cunningham as he takes you on the journey from his first race in 2007 as a multiday novice to his ultimate victory in 2012 where he averaged 71 miles (114km) a day for 43 days, and discover what he learned along the way. Available from Smashwords or Amazon. Especially For You Race Is Coming October 13th Have you entered your points yet? Go to: submit.pl and remember, CVRA events earn double points! Y o u m a k e a d i f f e r e n c e. R i g h t h e r e i n y o u r c o m m u n i t y. By participating in the Especially for You Race Against Breast Cancer, you're helping to support free mammograms and other breast-care services to area individuals in need through the Especially for You fund. New for this year are Chip Timing and a corral system to allow 5K runners the opportunity for a faster start with less congestion. Page 6

7 New Members Ryan Stancel Drake Hess The following individuals and families are new members to the CVRA Welcome to the Club! Maxwell Stancel-Hess Mike Belville REMEMBER For all the latest news and photos from the CVRA, be sure to friend us on Facebook Laura Belville Linda Januska Ashley Shilling Deborah Novak Page 7

SUPPORTERS Board of Directors Kris Tapkin Social Media kolsto26@yahoo.com Jennifer Burkhart Treasurer toejoe619@gmail.com Bret Nilles banilles@rockwellcollins.com Aaron Thompson leftcircles@hotmail.

com Suzanne Nilles smnilles26.2@hotmail.com Kara Nordberg lion48z@yahoo.com Mark Powers mjdpowers@imonmail.com Molly Rach mmrach82@gmail.com David Walker dmw2628@dcwalker.

8 SUPPORTERS Board of Directors Kris Tapkin Social Media Jennifer Burkhart Treasurer Bret Nilles Aaron Thompson Jim Dwyer Equipment Manager Doug Fishwild Colin Flynn Vice-President/Marketing Dennis Lee Suzanne Nilles Kara Nordberg Mark Powers Molly Rach David Walker Eric Wasson Newsletter Janine Wasson Membership Kristie Webster Kris Lee President Joshua Merrifield Website Ryan Scheckel Clayton Shotwell Betsy Winter Tom Wolle Legal Advisor Page 8

H.S. 9 10 @NewBo City Market 11 12 7AM Group Run @ Sax & Fox Trail 13 8AM Group Run @ Sax & Fox Trail

9 October 2013 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Washington H.S. 2 City Market 4 5 7AM Group Sax & Fox Trail 6 8AM Group Sax & Fox Trail 7 Washington H.S. 9 City Market AM Group Sax & Fox Trail 13 8AM Group Sax & Fox Trail Especially For You Race 14 Washington H.S. 16 City Market AM Group Sax & Fox Trail 20 8AM Group Sax & Fox Trail 21 Deadline for November Newsletter Washington H.S. 23 City Market AM Group Sax & Fox Trail 27 8AM Group Sax & Fox Trail 28 Washington H.S. 30 City Market Page 9

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CVRA Sponsors P r e s e n t y o u r m e m b e r s h i p c a r d t o t h e s e b u s i n e s s e s t o r e c e i v e a d i s c o u n t Fitness Sports (Des Moines) Discount on all running items www.

11 CVRA Sponsors P r e s e n t y o u r m e m b e r s h i p c a r d t o t h e s e b u s i n e s s e s t o r e c e i v e a d i s c o u n t Fitness Sports (Des Moines) Discount on all running items River Valley Chiropractic Free foot scan (for customer orthotics) and if ordered get 10% discount. 10% off full body massages Running Wild (Davenport, Coralville, & Cedar Rapids) 15% off every purchase The Runner s Flat (Cedar Falls) 10% of running and tri gear Northtowne LTD Cycling and Fitness 5% discount on all bikes, clothing, fitness equipment. No sale items apply Nutri-Sport & Nutri-Smoothie 10% discount on nutritional suppliments Remember W hen??? 2006 Swamp Fox Page 11

A s s o c i at i o n. C e da r V a l l e y R u n n i n g. January A n o t e f r o m t h e N e w s l e t t e r E d i t o r

A s s o c i at i o n. C e da r V a l l e y R u n n i n g. January A n o t e f r o m t h e N e w s l e t t e r E d i t o r A n o t e f r o m t h e N e w s l e t t e r E d i t o r C e da r V a l l e y R u n n i n g A s s o c i at i o n Dear Runners, Hopefully the 2013 is finding you in good health and eager to take on the challenges