Northern Illinois Trail Runners Organization

A Big Squirrelly Thanks!

2011-06-25T17:48:00.001-05:00

Congratulations on another excellent race! NITRO has the great fortune of associating with some of the BEST volunteers around. No race can happen without skilled, dedicated, cheerful volunteers to pull everything together on race day. Some of you commented that you felt like what you did was not that significant. What you all did, regardless of your particular task, was be there when we needed you. And the value of reliability and willingness to help out cannot be overvalued. Thank you, thank you, thank you for making the race what it is. You rock!

No Group Run This Saturday

2011-06-21T22:45:00.000-05:00

Due to the Nitro Trail blazer Races at the speedway Saturday. We will not hold a group run this Saturday 6-25-2011.

Thanks
Dennis Haile

NITRO Radio

2011-05-11T07:03:00.002-05:00

Tune in to B95 (94.9) FM this morning between 8 and 9 to hear Dennis and Tricia wax poetic about the NITRO race. Good luck guys!

Run the Kish Rotary 8K May 21st

2011-05-09T16:20:00.002-05:00

The Rotary 8K race has been a perennial favorite for many NITRO members. I encourage you to consider it again this year at the new later date. How many times do you get to take a shot at your 8k PR and gorge yourself with cupcakes afterwards? Don't answer that.

The new website is nice http://runforthewoods.com

And take note of the squirrels that topped the charts last year
http://www.facebook.com/photo.php?fbid=390223142647&set=o.271976738148&type=1&theater

If I'm not mistaken there were plenty of squirrels taking home hardware last year.

NITRO will most likely have a table set up with race registration and wares.

See you there!
John

Trailblazer Race Volunteers

2011-05-09T13:23:00.002-05:00

It's time, it's time! Let me know that you can to commit to working at the NITRO Trailblazer races, June 25th, at the Sycamore Speedway. Past years we needed about 60 volunteers so don't be shy. Many of the volunteer positions allow you to work and run the race(s) too.Help us put on another fabulous race. Thanks!

W2R Volunteers

2011-04-12T20:01:00.002-05:00

If you would like to volunteer to workout with the 2011 W2R101 (Walk to Run 101) group as they prepare for the NITRO Trailblazer Races, there is a volunteer meeting Friday, April 15th, 7p.m., at 439 Washington Pl., Sycamore. Please contact Jill Franke at zumbiwa@hotmail.com with any questions.

So you think you know squat

2011-03-09T06:19:00.002-06:00

Check out www.nitroruns.com/videos.aspx for the latest wisdom from Denny on the benefits and fundamentals of squatting. When you squat down to tie your shoe at mile 22, and don't topple over, you will thank him.

John

HELP!

2011-02-20T17:43:00.002-06:00

The NITRO banner is M.I.A. The last known location was at the Kind of A Marathon. Be like the squirrels and dig around in your car, house, garage, and that closet where you stuff things that have no other place to go and see if you have the banner stored safely for winter. Thanks!

Walk to Run 101: From the Couch to the Speedway

2011-02-16T10:42:00.003-06:00

W2R (formerly Couch to 5K) is looking for volunteers! Like any race, the W2R program only works if we have volunteers to help out, share their love of running, and inspire a whole new herd (pack?) of squirrels. The program this year will host group training runs on Monday and Wednesday evenings starting in April. If you are willing and able, please contact me, Jill Franke. If you already signed up at the year end party, no need to tell me again. Run Squirrely.

Sunday run

2011-01-29T18:21:00.000-06:00

0530, Sycamore Park at the flagpole. 14 miles total, looping route.

Week of 1/24

2011-01-24T09:55:00.001-06:00

Tuesday, 0500, SBUX, 8.
Thursday, 0500, SBUX, 6 hill-ish.

Friday 5:00 a.m.

2011-01-20T16:19:00.002-06:00

With the extremely cold forecast for tomorrow I will not be running at 5:00 a.m. At this time i'm not sure if anyone is planning on the outdoor run tomorrow. Please plan accordingly and be cautious.

Thanks
Dennis

Thursday Run

2011-01-19T19:26:00.002-06:00

Already tired of the dreadmill? Test your ice legs. We'll leave from Starbucks at 0500 for 6 miles. Yaktrax recommended, bubble wrap optional.

Kind of an Ultra Marathon

2010-11-25T05:23:00.002-06:00

Go ahead have an extra drumstick today, with gravy, then join my ultra friend Paul and I for a warmup mile before the Kind of a Marathon - making it the inaugural Kind of an Ultra Marathon. Anything north of 26.2 is considered an ultra after all, so if you're interested we'll be running the mile around Sycamore park at 8AM. The marathon starts at 8:15 and leaves from the Lion's Club shelter at Sycamore Park.

If you want to run a distance south of 26.2 miles I believe local custom allows for a half pint version of the marathon. It's an out and back trail so pick your distance.

If you haven't sent in your registration, no worries. Just email our KoaM RD, RC Fagan at rfaganclu@juno.com by this Saturday with your intent to participate.

The temps might be at an all time KoaM high this Sunday!

More info here http://www.nitroruns.com/races/KindOfAMartahon%20Entry.pdf

Thanks, John

Squirrels Love Pie

2010-11-21T12:46:00.003-06:00

Start Thanksgiving the right way by pre-burning some calories! Run Syc-N-Moronic, Dekalb County's least accurate, most fun, Thanksgiving Day costume optional predictor 2k/5k/8k. You don't have to be the fastest runner/walker, just the most predictable runner/walker, or the runner/walker in the best costume, to take home a PIE. Get some exercise, be the pie hero, relax before you move on to the rest of your day. Come for the run/walk, stay for the potluck coffee and carbs. Heck, bring the whole family and see if you can outnumber the Fellabaums. Maybe there will be a prize for the family with the most attendees. Children, dogs, ferrets on leash, strollers, roller blades and jet packs all allowed. No timing devices of any kind because that would be cheating. If you need pie that badly I'll bake you one. The course is open so mind the street crossings. Race starts at 8:00 a.m., 11/25, Squirrel HQ 439 Washington Pl., Sycamore. Questions? 815-260-9618.

Reflections On A Red Flag Run

2010-10-11T21:16:00.001-05:00

18 weeks of training, endless obsessing over diet, hydration, sleep, stretching, little aches, injuries, illnesses and race day strategies and then nature hands you a hot, HOT day. Suddenly the race you were expecting, the challenge for which you prepared, the day you had your hopes pinned on for a PR, an easy run, a BQ time, a first great marathon or whatever you had in mind, is not what you're faced with as the temperature rises and you're slicked with sweat before mile 5. Passing mile 13.1 feels like mile 20 but you manage to hang on to a last little bit of hope as they hoist the yellow flag and a bank thermometer blinks a relentless 89. More miles pass, the heat rises, the red flags go up and the question becomes, what do you do with your expectations and hope as every step brings you closer to the reality that today will not be the day? You arrived at the start line with one set of goals and what do you do when you find that it is now too hot, or too loud, or you're too sick, too cramped, or too undertrained to come anywhere close to where you want to be? The marathon is a fickle master. Every marathon is grueling for it's own reason. Coming across the finish line feels so cool not because what you just did was easy and everything went as planned, but because for many of us, running marathons is one of the hardest things we choose to do. Life hands out plenty of struggle we don't ask for, we sign up to run marathons. We pay money for the privilege of running. When race day throws you a curve, do you swing? I don't care what your original goals were or why you thought you were running in the first place, congratulations to everyone that swung hard on Sunday, you guys truly ROCK.

Saturday 0500 Start

2010-07-30T13:12:00.000-05:00

0500, Sycamore Park at the flagpole: Backwards Pumpkin Run+Pick up the rest of NITRO at 0600 and then 12 on the trail=18 miles

Week of 7/5

2010-07-05T20:34:00.001-05:00

Tuesday, 0500, SHS track, 1 1/2 warm-up, dynamic stretching, 2x1600, mile cool down.
Wednesday, 0500, 439 Washington Pl, 4 EASY, like slow, like relaxing, like conversational, like you don't even know you're running, like eating ice cream, ahhhhhhhh.
Thursday, 0500, from SHS, 8 (6 at tempo), extended sprint drills, 30 counts.
Friday, Yoga.
Saturday, 16, location TBD.

Understanding Cholesterol Part 2

2010-05-24T13:11:00.000-05:00

Fat comes in all different forms and shapes. However, not all fats are created equal. When reading the food label, total fat is made up of saturated fat, trans fat, polyunsaturated and monounsaturated fat. It is important to know the difference between these types of fats in order to be good to your heart. On average women typically need about 50 grams of total fat and men need about 65 grams of total fat per day. Ideally the focus will be on the unsaturated fats.

Saturated fat is the fat that is solid at room temperature. For instance, butter, lard, bacon, cheese, solid shortening, etc. These fats have been linked to heart disease and may raise LDL (bad) cholesterol. As a general rule of thumb: limit saturated fat to no more than 7% of total calories. For example, on a 1,500 calorie meal plan that would be less than 12 grams of saturated fat per day, and on a 2,000 calorie meal plan that would be less than 15 grams of saturated fat per day.

Trans fat is the fat that was once a liquid at room temperature and was hydrogenated to make a solid at room temperature. Therefore partially hydrogenated and hydrogenated fats are types of man-made trans fats. Trans fat is also found naturally in some animal products such as meat, cheese, butter, and dairy. Examples include solid vegetable shortening, tub and stick margarines, crackers, baked goods, and fried foods. As of January 1, 2006 all food manufacturers are required to list trans fat on the food label. Keep in mind that foods with the claim “trans fat-free” may still contain trans fat. This is because if there is less than 0.5 grams of trans fat per serving in a product it is considered trans fat-free. Ultimately keep trans fat intake to as close to zero as possible.

Polyunsaturated fat may help lower cholesterol levels. Sources include walnuts, mayonnaise, corn, safflower, soybean, and sunflower oil, plant stanol esters, flaxseed, pumpkin, sunflower, and sesame seeds, and tahini or sesame paste.

Monounsaturated fat may also help lower cholesterol levels and is linked to raising HDL (good) cholesterol. Sources include avocado, nut butters (almond, cashew, and peanut butter), nuts (almonds, brazil, cashews, macadamia, peanuts, pecans, and pistachios), canola, olive, and peanut oil, and olives.

Portion Tip: your thumb is about the same size and volume as 1 Tbsp of salad dressing, mayonnaise, oil, and 1 ounce of cheese. Your thumb tip is about the same size and volume as 1 tsp.

Understanding Cholesterol

2010-05-10T13:24:00.000-05:00

Cholesterol is a substance that is found throughout your body and helps the cells in your body function normally. Excess cholesterol can build up in your arteries causing them to narrow and become blocked. Over the long term, high cholesterol can lead to heart disease and stroke. Cholesterol comes from 2 sources: food you eat and cholesterol produced in your body. Family history plays a large role in how much cholesterol your body produces. Therefore, even if you are eating a heart healthy meal plan, you may still have high cholesterol.

Cholesterol is made up of LDL and HDL cholesterol. LDL cholesterol is the “lousy” cholesterol. You want this number to be low. The optimal range for LDL is below 130 and even better is below 100. If you have heart disease the goal is below 70. HDL cholesterol is the “healthy” cholesterol. You want this number to be high. For men the goal is greater than 40 and for women the goal is greater than 50. Triglycerides are a type of fat circulating in your blood. I think of this as cholesterol’s counterpart. The goal for triglycerides is less than 150. If you have never had your cholesterol checked, I suggest that you get it done. If your cholesterol is always in target then your doctor may choose to only check it every couple years. However, if it is above target I would suggest getting it checked at least 1 time per year.

Food sources of cholesterol come from anything that had a “mother.” For example, eggs, cheese, beef, chicken, fish, milk, butter, etc. Some general guidelines to help reduce cholesterol intake are as follows:
Limit egg yolks to 3 per week
Limit animal protein to 6 ounces per day
Consume 3 low fat or fat free calcium sources per day
Choose a food plan based on whole grains, fruits, vegetables, beans, and legumes

Omega 3 fatty acids: These have been shown to help lower triglycerides. Food sources of omega 3 fatty acids are salmon, herring, tuna, mackerel, halibut, sardines, walnuts, flaxseed, canola and olive oil. The recommendation is 2,000-3,000mg per day. Omega 3 fatty acids can also be taken in supplement form. If you choose to buy a fish oil supplement I suggest purchasing an “odorless” one. They can have a fishy after taste. If you choose to buy flaxseed I do recommend purchasing it in the ground form. Your body will absorb the beneficial nutrients more easily when it is ground. Also, store fish oil capsules and flaxseed in the refrigerator because they can go rancid.

Plant Stanols: These have been shown to help lower LDL cholesterol. You may also see it as plant sterols or plant sterol esters. They are found naturally in nature, but in very small amounts. In order to get the health benefit you need to consume fortified foods. For example, Minute Maid Heart Wise OJ, Yoplait Healthy Heart Yogurt, Benecol Margarine, Smart Balance Margarine, or Promise Activ Supershots. The recommendation is 2,000 mg per day. Plant stanols should be taken with your meal.

I could go on forever about heart health, but I will stop there. Maybe I will create a part 2. Please forward suggestions to jolgrenm@yahoo.com.

2010-05-06T17:20:00.000-05:00

Hi All

Marathon Training is just around the corner with the program starting Monday June 7th. Our first group run will be Saturday June 12th with an 8 mile run. Anyone wishing to build on there base prior to June 12th is welcome to join us Saturdays 7:00 am meeting at the Sycamore Speedway until May 22nd. After May 22nd We will start meeting at the Lions Club Shelter in Sycamore Park. All non marathoners are encouraged to join Us and run their desired distanced all experience levels are Welcome. Please contact me with any questions.

Dennis Haile
dhaile61@msn.com

Volunteers Needed

2010-04-23T18:53:00.002-05:00

One month to go before the upcoming NITRO race! If you or anyone you know is interested in volunteering for the race, please visit the NITRO website and follow the volunteer link to sign-up. Last year's volunteers made for a great race, join us!

Nutrition Supplements

2010-04-19T13:54:00.002-05:00

Nutrition Supplements:
The market is flooded with supplements ranging from vitamins and minerals to sports drinks enhanced with electrolytes to energy drinks containing things like caffeine and ginseng. But, do these supplements work and are they safe for me to consume? The Dietary Supplements and Health Education Act of 1994 allows supplement companies to make health claims regarding the effect of products on the body, but not claims to “diagnose, treat, cure, or prevent” a specific disease or condition. Now the Food and Drug Administration is responsible for evaluating safety. Although supplement companies have to demonstrate identity, strength, and purity of their products, they do not have to demonstrate the safety and efficacy of their products. Therefore, I am hesitant (or conservative) when it comes to recommending supplement use.

I do recommend taking a multivitamin/multimineral as an adjunct to healthy eating. Especially for those who may be lactose intolerant, avoid certain foods or food groups because of allergies, or those who follow a vegetarian style of eating. However, taking a multivitamin/multimineral does not replace balanced nutrition.

Some of the most common and available supplements are fluid replacement drinks, energy bars, and energy gels. These are best used for the endurance athlete, or events lasting more than 90-120 minutes. These supplements may be useful as part of your pre workout nutrition plan or to help replenish glycogen stores following exercise. They may also be beneficial for replenishing throughout an endurance race or event. Some of these products may cause nausea and/or diarrhea during exercise. Experiment during the training period to find products that you tolerate.

Energy drinks, such as Rockstar and Red Bull, appear to be increasing in popularity and demand as well. Many studies report that caffeine alters our perception of fatigue and exertion making exercise appear easier. Large amounts of caffeine may cause dizziness, nausea, heart palpitations, and interrupt sleep patterns. Energy drinks may also be harmful when consumed in excess or in combination with other stimulants or alcohol. Caffeine may leach calcium from bones and impair iron absorption. Ultimately if you choose to drink caffeine, do so in moderation as there is little evidence to promote its use for performance enhancement.

Please e-mail me with suggestions for future topics!
Thanks,
Melissa Romano, RD

Saturday 7:00 am and 9:00 am Couch to 5k

2010-04-10T21:33:00.002-05:00

Starting Saturday April 17th the 7:00 am group will meet at Sycamore Speedway and run on the Great Western Trail. Saturdays Couch to 5k will meet at Sycamore Speedway at 9:00 am starting Saturday April 17th. Mondays and Wednesdays runs will remain at Fitworkz

Hydration

2010-04-08T12:48:00.002-05:00

Hydration is crucial to optimize performance and health during training or a race, as well as for recovery. Optimal hydration is also extremely important as we approach warmer weather. Dehydration can increase your risk for heat related illnesses such as heat stroke, exhaustion, and cramps. You can evaluate fluid loss during your workouts by weighing yourself before and after a training run or event. Drink at least 24 ounces of fluid for every pound lost during your workout. You can also monitor hydration status by keeping an eye on urine color and frequency/volume.

Here are some tips to help you remain adequately hydrated:
1. Begin hydrating as soon as you wake up and continue to sip fluids regularly throughout the day.
2. Drink 15-20 ounces 2-3 hours prior to your workout. Choose fluids that are well tolerated and familiar to you.
3. Drink carbohydrate containing beverages such as sports drinks or 100% fruit juice if you choose not to eat breakfast.
4. If you're used to drinking tea or coffee in the morning, continue to do so and evaluate for tolerability.
5. For workouts lasting more than 30 minutes, drink 5-10 ounces of fluid every 15-20 minutes during your workout.
6. Five to 15 minutes before the start of a workout, drink 8-10 ounces of water or a sports drink.

The following is a list of foods that contain at least 80% water (for those having a hard time meeting fluid goals):
cucumbers, watermelon/melon, peaches, oranges, applesauce, yogurt, tomatoes, lettuce, and onions

As always,
Melissa Romano, RD

week of 4/5

2010-04-04T20:08:00.001-05:00

Pay attention if you plan to join me! This is the week it all changes. Like daylight savings time for Jill's workout schedule.
Monday, 0500, pool, followed by weights.
Tuesday, 0500, SHS Track, dynamic stretching followed by speed work. (Vicky's wicked spin is suspended until the Fall. Thanks for getting us through another winter!)
Wednesday, 0500, Y, 4-5 easy followed by weights. Couch to 5k in the evening.
Thursday, 0500, SHS, 10 followed by extended sprint drills. Swim in the evening.
Friday, Yoga.
Saturday, 12, location TBD.

New Club Benefit

2010-04-02T12:58:00.002-05:00

As an added service, NITRO club members may now enroll in our Lost Car Key Retrieval (LCKR) program! So far available on the GW Trail only, but look for expanding coverage soon. It pays to belong.

2010-03-21T09:48:00.002-05:00

I am sorry I am a little late for this post. I guess the beautiful weather this past week got the best of me. This next topic is by request. I am sure you have all heard the buzz about these so-called "superfoods." I thought I would take this week to discuss what I think are the top 10 superfoods. However, as long as you eat a variety of foods from each of the food groups, you are probably getting the nutrients these foods have to offer. To learn more about the food groups visit www.mypyramid.gov.
1. Berries: provide an abundance of antioxidants and phytoflavonoids, as well as Vitamin C and potassium. Berries can help lower your risk of heart disease and cancer, and reduce inflammation in your body. One cup of blueberries provides 83 calories, 21 grams carbohydrate, 3.5 grams fiber, 14 mg Vitamin C, and 111 mg potassium.
2. Walnuts: are an excellent source of Omega 3 fatty acids, a type of protective fat that the body cannot make. A quarter of a cup serving contains about 90.8% of the DV (daily value) for these essential fats. Health benefits range from cardiovascular health, to anti-inflammatory benefits, to helping support a healthy immune system, and anticancer properties.
3. Oats: contain an excellent source of soluble fiber, which has been shown to reduce total cholesterol. One cup of oatmeal contains about 4 grams of fiber (2 grams soluble fiber). Studies suggest consuming 3 grams of soluble fiber per day may decrease total cholesterol by 8-23%. Oats also boast antioxidant properties, help reduce blood pressure and heart disease risk, enhance immune response, among others.
4. Beans: provide a very good source of fiber and protein. Beans can help lower cholesterol as well as prevent the blood sugar from rising too quickly after a meal. They also contain antioxidant properties with the darker beans found to have the most antioxidant activity followed by the red, brown, yellow, and white beans.
5. Salmon: also contains an excellent source of Omega 3 fatty acids. Other fatty fish including albacore tuna and mackerel may help with arthritis, memory loss and Alzheimer's disease, and may help reduce depression. Four ounces of salmon contains about 87% of the DV for Omega 3 fatty acids. Eat 12 ounces of fatty fish per week.
6. Yogurt: provides a very good source of calcium, phosphorus, B2, and iodine. However, yogurt is most notable for its live bacteria and potential to promote a healthy gut flora. It can help boost immune response, enhance the body's fat burning potential after a meal, and increase the body's ability to build and maintain bone density.
7. Tea: whether it is black or green, the antioxidant power of both are the same. Although, green tea does contain ECGC, which has been shown to lower cholesterol and inhibit the growth of cancer cells. Think about replacing sugary sodas with unsweetened tea.
8. Spinach/Dark leafy greens: may help protect against osteoporosis, heart disease, colon cancer, arthritis, and other diseases. There are potentially 13 different flavonoid compounds in spinach that provide antioxidant and anticancer properties. One cup of boiled spinach contains about 41 calories and 4 grams of fiber.
9. Soy: provides key benefits related to its excellent source of protein, essential fatty acids, abundance of vitamins and minerals, isoflavones, and fiber. Soy has been show to reduce blood pressure, heart disease risk, and total and LDL cholesterol. However, if there is a family history of breast cancer it is not recommended to eat extra soy.
10. Dark Chocolate: new research shows it is packed with antioxidants and can help lower blood pressure. Look for chocolate with 60% or higher cocoa content. The darker the chocolate; the better.
My best,
Melissa

This Saturdays 'Couch to 5k' Run Starting from Fitworks

2010-03-20T06:48:00.001-05:00

This Saturday only, due to the state swim meet at the YMCA, that first run on Saturday, 3.20, for the Couch to 5K will begin at Fitworkz at 9 am. Starting next Saturday, 3.27 the Saturday runs will resume at the YMCA at 9 a.m.

Good luck.

Couch to 5K Volunteers Wanted

2010-03-18T06:33:00.001-05:00

Posted on behalf of Carrie Naber

The NITRO Couch to 5K is a 9-week training program for individuals who are interested in beginning running/running a 5k race but are not quite sure how to get started. This program starts on March 20 and ends with the NITRO 5K race on Saturday, May 22. The program will include three weekly runs lead by volunteers. We are looking for NITRO members to volunteer their time as running leaders for this program. The training runs start off very gradual. Here’s a snap shot of the workouts for the first two weeks:

Week One: Brisk five-minute walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Week Two: Brisk five-minute walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Weekly Group Run Time and Locations (subject to change)

Mondays – 6:30 p.m. Hopkins Park (meet in parking lot of Fitworkz)

Wednesdays – 6:30 p.m. Hopkins Park (meet in parking lot of Fitworkz)

Saturdays – 9:00 a.m. starting at YMCA (meet in back parking lot)

We are very flexible with scheduling volunteers. Let us know if you want to volunteer one night a week for nine weeks or if you want to pick and choose nights based on your schedule. We will try to schedule volunteers a week in advance. Any type of help is greatly appreciated!

If you are interested, please contact Carrie Naber (cbnaber@comcast.net).

Also, if you know of anyone who may be interested in this program there is an informational meeting tomorrow night, Thursday, March 18, at 6:30 pm at Fitworkz.

For more information about the Couch to 5K program visit: http://www.nitroruns.com/couch/default.aspx

New NITRO Video

2010-03-16T21:16:00.002-05:00

Check out the new "Couch Potato to 5k" (dynamic stretching) video, written/directed/produced/and finely demonstrated by Denny, on the NITRO videos page

Denny is open to ideas for future videos.

Thanks.

NITRO News and Katie Visco visit

2010-03-15T07:08:00.003-05:00

NITRO's new PR coordinator (Tricia) and event director (Carrie) have been busy adding their fingerprints to our fine club.

Tricia has written and submitted two press releases on NITRO, which were published in the Chronicle:

NITRO Kicks of the New Year

Couch to 5K Offered

Thanks Tricia!

Also a big thanks to our new event coordinator Carrie, and the board, for coming up with a great plan for the Couch to 5k program. The informational meeting is 6:30pm this Thursday at Fitworks (more to come I'm sure). I'd be there, but I've talked my wife into attending. Get somebody you love into running... forward them the news article.

Also, Katie Visco is coming back to town on March 31st (Wednesday) to stay the night. She's coming out to walk/run with the 5K training group that evening at 6:30pm, then head out to Cabana Charlie's afterwards (for real this time). She'll be in town April 1st for speaking engagements should they materialize. If the interest is there we might schedule a McGir reunion run the next morning.

Oh and another tidbit. NITRO members save $3/$5 on the NITRO 5k/10k race, IF you send in your registration (not available for online registration). The mail-in registration is here

If you are reading this and aren't a member yet, please find the mail-in membership here. Online is here.

Thanks for your support.

Run like an antelope of out control. ~Phish

Couch to 5k training program

2010-03-04T21:58:00.002-06:00

Nitro will be offering a couch to 5k training program in conjunction. with the Sycamore Speedway 5k . An Informational meeting will be held Thursday March 18th at Fitworkz at 6:30pm with training Starting Saturday March 20th. If you have any friends/family who would be interested in this program please have them contact Carrie Naber at cbnaber@comcast.net for more information.

Pre-meal fuel

2010-03-01T14:02:00.002-06:00

I am doing this backwards. However, since I did post workout nutrition 2 weeks ago I thought it would only be appropriate to do pre workout nutrition this week. I can probably assume that many of you choose not to eat before a long run in fear of a stomachache, cramps, or worse. Not to mention being miles away from your home or car. I spoke of carbohydrates and glycogen stores for post workout nutrition last time. Well, carbohydrates are important for pre workout nutrition as well. This time the purpose is to top of glycogen stores and help maintain blood glucose levels. A good rule of thumb here is the longer you have before the workout or race, the more food you can eat; the closer you are to your workout or race, the more important it is to consume carbohydrate. If you are like me and choose to wake up only 20 minutes prior to your workout, eat or drink readily digestible carbohydrates. For example, a piece of toast with jam or jelly, a glass of 100% fruit juice or Gatorade, or 1/2 of a fruit smoothie (save the other half for your recovery snack). The key here is to experiment to find out what you tolerate. Protein and fat will slow down digestion and stomach emptying. You may want to avoid high protein and high fat foods if you are eating within 1 hour of your workout or race. Use the following chart as a guide...

If you have... Choose... Containing...
3-4 hours Meal Carbohydrate,Protein,Fat
2 hours Minimeal or Snack Carbohydrate,Protein
1 hour Fluid or Snack Carbohydrate
<1 hour (5-10mins) Fluid or energy gel Carbohydrate

As always, if you have comments or questions e-mail jolgrenm@yahoo.com.

Local Racing Options

2010-02-23T07:27:00.004-06:00

As the racing season nears (finally!), I wanted to share some options for local races with you. I just found out about the Spring Thaw Half-Marathon & 10k happening right under our noses at Sycamore Park March 20th. It's a little loopy, literally, but it's right in our backyard. Nitro member Casey Beckley is directing this race as a fundraiser for his NIU Inter-varsity organization. Run it if you can.

Another local fundraising race is the NIU Beta Alpha Psi 5k, a solid race making it's second apperence this year. The race is on April 25th, and takes a quick tour of the NIU campus. It's a good race for those who like to finish high in the ranks since you'll mostly be racing against test weary college students :)

There are also rumors of a 5k/10k race for the Midwest Natural History Museum of Sycamore in late April. Lisa?

And 2 can't miss races are the Kish Rotary 8k, and the NITRO 10k/5k at the Sycamore Speedway. Both in May. Do your NITRO race directors a favor and sign up early so we're not fretting about how many t-shirts to order and gallons of water to buy... If you're interested in volunteering, that's great... but don't let it stop you from racing. We need runners.

All these races can be found on the NITRO circuit page

Thanks for reading, and running.

JK

2010 NITRO Circuit

2010-02-20T11:19:00.003-06:00

The 2010 NITRO Circuit has been posted, go to www.NitroRuns.com/circuit.aspx to see.

This years circuit is about 10 races heavier than last years, hoping to give runners more options throughout the year, and emphasize races that are not only local, but good races to run.

As last year, volunteering is promoted. You can volunteer at an unlimited number of races, for 1 pt each (the age-graded equivalent of running a world record time)

I've also added 4 books to the circuit. 1 pt each.

2009 winners received $100, $50, and $25 Dick Pond gift cards. 2009 results published on circuit page

Must be a NITRO member to participate.

Thanks!
JK

2010-02-15T11:36:00.002-06:00

We all know how easy it is to flop down on the couch, crawl back in bed, or get caught up at our kids' sporting events after a long run. Unfortunately, the road to recovery does not end when you hobble back to your car. Replacing fluids and glycogen stores (sugar stores) are top priority. Your muscle and liver glycogen stores are most receptive to glucose (sugar) uptake in a 15-30 minute window following your run or exercise. Muscle recovery and glycogen replacement may also be enhanced by consuming both carbohydrate and protein at this time. A general rule of thumb is a 1:4 ratio (protein to carbohydrate). Especially after long runs (60 minutes +) aim to get 0.5-0.75 grams of carbohydrate per pound. For a 130 pound woman that is 65-97 grams carbohydrate. For a 190 pound man that is 95-142 grams carbohydrate. Also aim for at least 2.5 cups (40 oz) of fluid for every pound you lost during exercise. *Alcoholic beverages can be planned in once you rehydrate with nonalcoholic beverages. Just remember the longer you wait to eat/drink, the longer it will take your body to restore glycogen and recover.

Post-workout meal examples:
4-5 oz bagel with 1 oz cheese or 1 T peanut butter
16 oz milk with 2 T chocolate syrup
large baked potato with 1/2 cup cottage cheese
tuna sandwich (2 oz tuna salad) and 1 piece fruit
1 cup yogurt with 1/2 cup granola
banana and PB sandwich (1 medium banana, 1 T peanut butter, 2 slices bread)

Please send comments or questions to jolgrenm@yahoo.com

Race Shirt Design

2010-02-13T07:40:00.002-06:00

Any graphic designing runners out there want to take a stab at updating the design for the 2010 NITRO 10k/5K race shirt?

This is the design from last year http://www.nitroruns.com/docs/NITRO5k10klogo.pdf

I still like it, but was thinking about putting on a black shirt, so the current black colors would have to change to grey... or something not black. The year also needs updated.

Also, any totally fresh graphic designs would be welcome too. I'd love to see something new.

As a bonus you could have your work on 500 t-shirts. I'd even give you a couple :)

Nutrition Tips

2010-02-09T17:40:00.002-06:00

For those of you who don't know me...my name is Melissa Romano, and I am a registered and licensed dietitian. I am thinking of posting either a monthly or bi-monthly nutrition tip. However, I would like to know what everyone thinks. Is this a good idea? What would you like to learn more about? Please e-mail your comments to jolgrenm@yahoo.com.

More Options Week of 2/1

2010-01-31T11:22:00.000-06:00

Monday, 0500 (5 minute rule suspended), 5, Y, then weights.
Tuesday, 0500, Vicky's Wicked Spin, Y spin room. You should really do this.
Wednesday, 0530, sprint drills.
Thursday, 0500, 6 somewhere (suggestions welcome). Evening swim.
Friday, 0900, Yoga. You should also really do this.
Saturday, 9 somewhere, sometime, somehow.

More Options for 0500 Insanity

2010-01-24T11:22:00.001-06:00

Monday, 0500, Y parking lot, 4-5. Dreadmills if there's ice. Weights after running.

Tuesday, 0500, Vicky's Wicked Spin, Y spin room.

Wednesday, 0500, warm-up of your choice, dynamic stretching and extended sprint drills in the hockey rink at 0530.

Thursday, 0500, 5 or 6 from Y parking lot, weights. Swim in the p.m.

Friday, 0900, Y, Liz's Awesome Yoga, ahhhhh.

Saturday TBD. Bohlig, what's on your plate?

2010 NITRO Membership and NITRO 10K/5K Now Open

2010-01-23T17:04:00.001-06:00

2010 Membership Registration

2010 NITRO 10K/5K at the Sycamore Speedway May 22nd Registration

Thanks!

New NITRO Videos Page!

2010-01-20T07:09:00.002-06:00

Thanks to the awesomeness of Denny at Northern Rehab we have a new running video to share. This one is on the benifits of using Vibram 5 Fingers. After watching, Vibrams will be my next running related purchase... just wondering how they are on ice.

To view, visit www.NITROruns.com and select the "VIDEOS" link at the top of the page.

Thanks! Hope to see you Saturday at 6 for the NITRO party.

Wednesday night

2010-01-18T18:56:00.001-06:00

I have decided to suspend the Wednesday night fun runs until spring

NITRO Membership Meeting/Party

2010-01-11T09:10:00.001-06:00

Just in case your spam filter blocked the evite invitation.

http://www.evite.com/pages/invite/viewInvite.jsp?event=PLMPIGIYDUMXBLPOBKWV&inviteId=WVZHILZXBMFCPJJQSYHK&showPreview=false&x=50841891

Save the Date: NITRO 10K/5K at the Sycamore Speedway

2010-01-05T13:27:00.002-06:00

The date of Saturday May 22nd has been set for the 2nd annual NITRO 10k/5k race at the Sycamore Speedway. Not much else has been planned as of yet.

Hope to see you there.

Last Call

2009-12-31T07:52:00.002-06:00

Last call for circuit results. See this page for list of applicable 2009 races.

Enter your results here

Next week I'll tabulate the results using Age Graded Scoring

Awards will be $100,50,25 Dick Pond gift cards for 1st, 2nd, and 3rd.

Have a safe new years... i.e. no injuries on the last day of the year.

jk

New location Saturday 7:00 AM

2009-12-30T21:50:00.002-06:00

Starting this Saturday January 2nd We will meet in the back parking lot of the Kishwaukee YMCA for the Saturday 7:00 AM runs. We will continue this through the winter months

Essential Cold Weather Gear

2009-12-15T18:40:00.002-06:00

Don't forget these...

group runs

2009-12-14T20:15:00.003-06:00

In addition to the Wednesday evening fun run at 6:30 pm and the Saturday 7:00 am run. I have added the 5:00 am runs on Mondays and Fridays to the nitro calender.

Kind of a Marathon

2009-10-16T18:43:00.002-05:00

Hi All

To all you Marathoners out there who could use one more long run this Season. The third annual Kind Of A Marathon will be held Sunday November 29th at 8:15 AM Starting in Sycamore Park. For more info and a link to the registration form go to the NITRO website at www.nitroruns.com and click the race link.

Thanks
Dennis

Saturday

2009-10-05T17:10:00.001-05:00

There will be no Saturday 7:00 AM run this week. We will resume Saturday 7:00 AM runs next Saturday.

Thanks
Dennis

Wednesday fun run

2009-10-05T17:06:00.002-05:00

I will not be participating in this weeks Wednesday fun run to allow my aching legs time to recover. Please communicate among yourselves as to who plans on attending.

Thanks
Dennis

Saturday Run

2009-10-01T05:51:00.002-05:00

We're still planning on the Saturday 7:00 Am run. I'd like to run the same route and distance as last week since David is planning on joining us again. Have a great time Lakefront marathoners!

jk

Reminder

2009-09-30T17:27:00.002-05:00

Just a reminder that the Wednesday evening Fun Run has been moved to Rotary Park on the east end of DeKalb just off State St at 6:30 PM. Just east of rail yard by Dekalb public works Garage

New location for fun run

2009-09-27T19:32:00.003-05:00

Due to the fact that it is getting dark so early I've decided to move the location of the Wednesday fun run to Rotary park in DeKalb. Rotary park has a lighted bike path around a small pond this should allow us to keep the run going for several more weeks. I haven't measured the loop yet but I would guess its probably 1/2 to 3/4 of a mile.Rotary park is located on the east side of DeKalb off State St close to General Electric. We will meet at the picnic shelter just south of the parking lot at 6:30 PM. Any Questions please contact Dennis at 815 757-2876 This new location should enable runners that don't feel up to running the full 4 miles to join us for as much of the run as they would like

Thursday Speed work

2009-09-20T10:57:00.002-05:00

We have decided to end the Thursday speed workouts at DHS till next Spring.

Wednesday fun runs

2009-09-20T10:54:00.001-05:00

We have changed the starting time for the Wednesday fun run's to 6:30 pm at Fitworkz.

Nike 20 mile training run

2009-09-14T16:36:00.000-05:00

Anybody interested in adding another 20 miler to this year's training? We must sign up by 5PM Wednesday, in order to receive the $32 price. Irecall the beer as being both cold and plentiful after last years (NIKE20 miler) excursion.Let me know, I'll give it a try...Good Running!R.C.

2009-09-01T19:43:00.002-05:00

I was just been made aware that I haven't been adding our Thursday speed workouts to the NITRO Calender. We still meet at the DHS track at 5:45PM on Thursday if anyone is interested in joining Us.

Thanks
Dennis

NITRO Virtual Seminars

2009-08-21T06:27:00.002-05:00

In the past NITRO has had running seminars hosted by the experts from Northern Rehab. The seminars ranged in topics from nutrition to stretching to strength building. The seminars, while informative, were met with limited attendance. Hey, we're busy runners after all. Well the folks at Northern Rehab (Denny and Alicja) came up with a GREAT idea to deliver the same content over video so we can watch them anytime and have them for keeps.

The running seminars were a really nice perk to NITRO members. I would like to carry on that tradition with the virtual seminars. This first one is open to anybody, but future virtual seminars will be archived on NitroRuns.com and open just to NITRO members.

This is a great gift of information from Northern Rehab and we are so fortunate to have them involved in our club. Please enjoy the seminar.

http://www.youtube.com/watch?v=4DVUKsSLkLg

Off to roll and run.

John

Due to weather this weeks fun run canceled

2009-08-19T16:12:00.002-05:00

I've decided to cancel this weeks fun run due to a tornado watch and possible thunder storms. I just checked the weather maps and it looks highly probable that dangerous weather will be in the area around 7:00 PM tonight. So for everyone's safety I feel it best to cancel tonight's run. Sorry for any inconvenience.

Dennis

Fun Run Canceled due to weather

2009-08-19T16:11:00.000-05:00

Run to the Sun part 2

2009-08-14T08:05:00.002-05:00

Run To The Sun Part 2. We will be running another point to point this Saturday. We will leave from the Lions Club Shelter in Sycamore Park at 7:00 AM. We will then run the Great Western trail 18 miles to LeRoy Oaks in StCharles. There will be Gatorade every 2-3 miles and we will drop cars early at LeRoy Oaks for the drive back.

This weeks runs

2009-08-03T16:05:00.002-05:00

This Saturdays group Run will be a point to point Starting at the Greatwestern trail head in Sycamore and finishing at LeRoy Oaks in StCharles. We will be dropping cars in StCharles early so we need a head count so we Know how many cars will be needed in StCharles. I believe we also have runners biking back. This run will be approximately 17 miles. All my other runs are posted on the nitro website calender.

Thanks
Dennis Haile

0500 Group Week 8/3

2009-08-02T12:57:00.001-05:00

Monday, 0500, Y pool, weights (no promises on my attendance).
Tuesday, 0500, SHS Track, dynamic stretch, speed work.
Wednesday, 0500, Y, 4 miles, weights.
Thursday, 0500, 708 Edward, 10 Mile progression (start slower than pace, increase speed each mile), extended sprint drills.
Saturday, there's a 20 miler on the schedule which I will be completing on an as of yet unknown course in Bemidji, MN. Good luck to all the rest of you!

I will be out of town this Friday through next Friday, don't slack, plan amongst yourselves.

This Sundays Trail Run

2009-08-01T15:51:00.001-05:00

This Sundays Trail run Has been canceled due to illness

Dennis Haile

Sunday Trail Run

2009-07-30T06:12:00.002-05:00

If anyone is interested I would like to hold another trail run at Shabbona State Park this Sunday 7:00 AM (sorry for the late notice). All interested parties please contact Dennis Haile dhaile61@msn.com.

Thursday 0500

2009-07-29T08:00:00.000-05:00

0500, 708 Edward, 10-11 miles, extended sprint drills for dessert.

Week of 7/27 0500

2009-07-27T21:35:00.000-05:00

Monday, swim, lift, weed for 4 hours and barely make a dent in the jungle that used to be a yard.
Tuesday, 0500, SHS, dynamic stretch, mile repeats.
Wednesday, 0500, Y, 3 or 4, weights.
Thursday, 0500, location to be determined, 10, extended sprint drills.
Saturday, 0500, 18.

Wednesday,Thursday and Saturday Runs

2009-07-20T20:04:00.002-05:00

Wednesday 7:00 PM 4 mile fun run meet at Fitworkz.Cabana Charley's following the run

Thursday 5:45 PM DHS Track Speed work

Saturday 7:00 AM Lions Club Shelter Sycamore Park Group Run

Good Luck to all who are running in the Bix's 7 this Weekend

0500 Group Week of 7/20

2009-07-20T09:26:00.000-05:00

Monday, 0500, role over and go back to sleep.
Tuesday, 0500, SHS track, dynamic stretching, speed.
Thursday, 0500, SHS track, 8, extended sprint drills.
Saturday, 0500, Sycamore Park, the flagpole, 14-ish.
Scamper, scamper.

Tuesday Change

2009-07-13T21:00:00.001-05:00

Sorry about the last minute change. 0530, SHS Track. I promise it'll be worth it.

More runs this week

2009-07-13T16:36:00.002-05:00

Wednesday 7:00 PM 4 mile fun run meet at Fitworkz

Thursday 5:45 PM DHS track 1/2 mile repeats

Saturday 7:00 AM Group run Meet at Lions Club Shelter Sycamore Park.

Saturday 12:00 noon NITRO Picnic 1807 North 1st ST DeKalb

0500 Group Week of 7/13

2009-07-12T20:25:00.001-05:00

Monday, NO promises but I'll try to be at the pool/weight room at 0500.
Tuesday, 0500, SHS track. Dynamic stretching, speedwork.
Wednesday, 0500, Y 3 or so and weights (Bill?).
Thursday, 0500, SHS, 6 and extended sprint drills.
Friday, 0900, Y yoga, sweet yoga. How I love reclining cobbler...
Saturday, 0500, Sycamore Park at the flagpole, 18 Ramm route.

Trail Scouting Sunday

2009-07-10T09:49:00.002-05:00

In an effort to pay homage to our name a few of us are planning a Sunday morning excursion to Shabbona to scout out a 7 mile trail...

Start at 7 am on Sunday, July 12th

This information from the lead scout Vaughn:

"I would recommend bringing a change in foot gear for the drive home unless comfortable with overly soggy, stinky feet. These trails are mowed grass, so the earlier start will have dew on the ground, and depending upon when last mowed it can hold an awful lot. The woods maintain moisture for quite some time and the deep are shaded enough that the grass won't grow, so if it rains towards the latter part of the week, the trails will be muddy. The bugs hunt in packs, and pick off the weakest on the trail. Thus, be prepared to defend yourself with some bug Kung-Fu or repellent. Strong ankles preferable. Ignore the tales of the Shabbona Lake monster, oversexed yeti, and flesh eating deer. Prepare to be bushwacked, scraped, burnt, pricked, chewed, spit, soaked, mauled, broken, twisted, bled, struck, seasoned, sautéd, and all the other grand experiences trail running presents. Sissys need not apply. This is trail running.

Disclaimer - Descriptions may be embellished. Experiences may vary. "

Scares me.

See this link for the trail map and the meeting place http://www.nitroruns.com/forms/shabbona-markup.pdf

More runs this week

2009-07-06T22:33:00.002-05:00

Wednesday 7:00 PM Fitworkz 4 mile fun run

Thursday 5:45 PM DHS Track 1/2 mile repeats

Saturday 7:00 AM Group run Lions Club Shelter Sycamore Park

NITRO CIRCUIT CHANGE, and 3 other things

2009-07-06T15:26:00.004-05:00

ONE - NITRO CIRCUIT CHANGE

For those of you interested in participating in the NITRO CIRCUIT, please visit the CIRCUIT page http://www.nitroruns.com/Circuit.aspx

Here you'll find a "Self-Managed" circuit entry form where you can enter information about your circuit races. Also note that I have changed the scoring method from my fundamentally flawed formula, to the more common "age graded" formula.

I will still maintain the scoring portion, but you are in charge of entering your races and times. When you use the form you can only enter one race at a time, so if you have multiple races to enter you can press the back button in your browser after you hit submit (it should cookie your information). If you have sent me information, or I have entered some in for you, I have not maintained that information-- so you can do it from scratch.

Good luck!

I'm thinking $100, 50, 25 gift cards to Dick Ponds as the 1st, 2nd, 3rd prizes. These are subject to increase.

Please enter your points soon so I can get our leaderboard posted in the August Newsletter.

TWO - A NOTE ON THIS EMAIL GROUP

There are 95 members subscribed to this email group and that group gets an email, like this one, everytime the NITRO blog is updated. People can also respond to those emails.... All 95 people also get those responses. I personally don't mind the continuing communication (as if that's news) but some people might not sit in front of a computer all day anticipating that next NITRO email like me. If you are one of those people - there are options (besides unsubscribing).

You can select to have all NITRO emails compressed into one single daily email.
http://groups.google.com/group/NItrailrunners/subscribe?hl=en

You can also chose to follow the communications from the web. All emails get posted to this website http://groups.google.com/group/NItrailrunners?hl=en
If you go this route, make sure to unsubscribe (link is at the bottom of this email as usual)

If you don't chose one of these althernate methods of email digestion I will be forced to assume that you like hearing from me. I can live a lie.

THREE - 10K TRAIL RACE THIS SATURDAY

Anybody interested in an excursion to Palatine this Saturday for a 10K trail race http://www.chicagotrailseries.com/ ? If you are, hurry up and register before tomorrow midnight. Let me know if you're interested, if we get enough people NITRO might spring for the transportation and post race grub.

FOUR - NITRORUNS.COM UPDATE

Stop by www.NitroRuns.com to see its summer makeover - work in progress

Girl Running Across America - Nearing Dekalb

2009-07-05T07:42:00.002-05:00

FYI. If you haven't already heard Katie's story - you can check out her website: www.paveyourlane.com. I'll post her specific schedule and route/schedule when she sends it. Please let me know if you're interested in hosting her and her mother for a night or two. We're going to give it a try.

=========================Email from Katie==========================
Katie Visco here again, the girl running across the USA! Happy 4th!
Great news! I am heading from Glen Ellyn west to the Quad Cities, passing just a few miles south of DeKalb...where your running club is based, right? Does NITRO want to run with me? I am heading from Glen Ellyn into Geneva on Monday the 6th, into Troxel Tuesday the 7th, and into Steward the 8th. I can email you details on where to meet if you think you'd like to email out to the club...hope so! Let me know!

Also wondering if you could help me find a few hosts for a night? Any members of NITRO live around DeKalb or South/SE/SW of DeKalb (Rochelle, Steward, Troxel, just to name a few)? I am traveling with my driver (my mom) so it would be the two of us...we are easy and friendly!
Last thing, I promise...do you know the contact info for the head at the Cornbelt Running Club? I am going to invite them out to run with me!!!
Thanks!
kt

Week of 7/6 0500 Group

2009-07-04T10:07:00.000-05:00

Monday, 0500, Y, pool, weights.
Tuesday, 0500, SHS Track, dynamic stretch, ladder.
Wednesday, 0500, Y, 3 and weights.
Thursday, 0500, SHS, 8, extended sprint drills.
Friday, rest, yoga.
Saturday, 0500, Flagpole at Sycamore Park, 16 on the trail.

If you haven't run hills lately, may I suggest a date with the Ramm Route. Just ask the freshly whipped butts of Kristen and Jill--ouchy (Seriously, I think I'm actually going to have to roll it with the foam roller). We'll be back for a rematch in two weeks.

NITRO Tech Shirts

2009-07-01T15:02:00.003-05:00

NITRO Tech Shirts are ready for prime-time, just in time for your summer runs and races.

The cost is $25. Proceeds go back into the club.

Click here to see a Male Large (here to see a Large Male)
Click here to see a Female Small (these are silkiest smoothest tech shirts I have ever felt)

Use the Picnic Sign-Up form to order yours. And while your there, be the first person to sign up for the picnic. All checks (made to NITRO), or cash, can be exchanged when you pick up your shirt.

I'll have a couple with me at the fun run tonight if you're interested in checking out the quality.

Happy 4th!

John

This weeks runs

2009-06-29T21:38:00.002-05:00

Wednesday 7:00 PM Meet at Fitworkz 4 mile fun run

Thursday 5:45 PM DHS Track 1/2 mile repeats

Saturday 7:00 AM Lions Club Shelter Sycamore Park Group Run

Update

2009-06-26T06:30:00.000-05:00

Hey Dennis,

This is the response that I received from Katie - She is planning on heading west & will keep us posted. Can you forward this to the NITRO members? If you decide to head in there on Sunday, please let me know. I think it would be fun Sunday afternoon, but I'm not sure if the legs or the schedule at home will allow it.

Thanks,
Cheri
----- Forwarded Message -----
From: "Katie Visco"
To: kranzy24@comcast.net
Sent: Wednesday, June 24, 2009 10:43:46 PM GMT -06:00 US/Canada Central
Subject: Re: I am running across America - in Chicago area this weekend! Join me!

Hey Cheri!!!

Yes yes yes thank you so much! I WILL be running west from Glen Ellyn! I am either heading towards Davenport, IA or St Louis, MO. I will keep you posted!

Hope some runners can meet me this weekend if they happen to be close;)

Best,
kt

On Wed, Jun 24, 2009 at 10:09 PM, wrote:

Hi Katie,

I'm one of the NITRO members that you emailed about your run. We have forwarded your email to the entire NITRO group. A few of us are wondering if you will continue running west. Since most of us live about 45 miles west of Glen Ellyn, we might be better able to support you & run with you as you continue west. Please let me know your plans after your Glen Ellyn stop.

By the way...Awesome job with the run across America!!!!

Happy running,

Cheri Kranz
NITRO Treasurer

Saturday 7:00 AM Change

2009-06-26T06:23:00.002-05:00

Due to the Storm days Softball Tournament at Sycamore Park this weekend. We will meet at the Trail head at 7:00 AM. Sorry for the late notice

Gatorade at 1/2 way point tonight

2009-06-24T18:17:00.001-05:00

Tom will place Gatorade at the 1/2 way point for tonights fun run

Running invitation

2009-06-23T21:02:00.002-05:00

Hi All I received this email yesterday and thought it worth forwarding on to see if anyone is interested

Dennis

Hi John, Dennis, Jill and NITRO!

My name is Katie Visco and I got your name and email from the RRCA website.

I am emailing you because I am currently running across America to inspire people to find and follow their passions, and to raise awareness and funds for the charity Girls on the Run! (You can learn more on my website paveyourlane.com ). I would love for your running club to join me on the road! I started in Boston 3 months ago and now I am heading into the Chicago area this coming Friday-Sunday, June 26-28!!! I am running through downtown Chicago from Lansing, IL and then west into Glen Ellyn, IL (my hometown!). The details for meeting up this weekend are below, with specific times and locations.

I do about 18 miles a day...12-14 in the morning and then another 4-6 in the late afternoon. I would love the company! So far, local running clubs have come out to join me and it has been great fun! We have Clif bars to share and lots of stories. Also, this would be great exposure for your club as the media will be capturing some of the runs this weekend:-)

Hope to hear from you soon! Email or phone (630)660-4597. Thanks!

Happy trails,

Katie

DETAILS FOR RUNNING WITH KATIE NEAR and INTO CHICAGO:

Friday, June 26th - Meet at 8:30am at intersection of Ridge Rd & Burnham Ave in Lansing, IL. Run north on Torrence Ave (State Rd 83) through south Chicago to end at South Shore Cultural Center (I have consulted with CARA - Chicago Area Runners Association - about this route through south Chicago and we came up with a safe way to go...no worries!) We will be running north on Torrence Ave., then hop over to Colfax Ave, then north on Coles Ave to end up at South Shore Cultural Center. Total 15.3 miles.

Saturday, June 27th - (AM) Meet at 8am in front of South Shore Cultural Center (7059 S South Shore Dr, Chicago, IL). Run entirely on Chicago’s Lakefront Path until we hit the Field Museum of Natural History. Total 8.5 miles.

(PM) - Meet at 4pm on the front steps of the Field Museum of Natural History. Run west on Roosevelt Rd (IL-38) to intersection of Roosevelt Rd & Harlem Ave in Oak Park. Total 9.5 miles.

Sunday, June 28th - (AM) Meet at 8am at intersection of Roosevelt Rd & Harlem Ave in Oak Park. Run west on Roosevelt Rd to end at intersection of Roosevelt Road and S Main St in Lombard. Total 11 miles.

(PM) - Meet at 2pm in front of Enchanted Castle in Lombard, IL (1103 S Main St, Lombard, IL - closest intersection is Roosevelt Road and S Main St). Run north on Main St, then turn west onto IL Prairie Path, continue on path 2.5 miles, turn onto Taylor Ave., then left onto Crescent Blvd, run past Glenbard West High School and through downtown Glen Ellyn, turn south on Main Street, right on Fairview Ave., then right onto Cranston Court. End at Katie’s home around 3pm! Total 5.5 miles.

You are then invited to hang out and celebrate at my home Sunday till 7pm with entertainment, food, raffles, pictures, and great folks!

--
Katie Visco
cell (630)660-4597
I am Running across the USA, from Boston to San Diego! Check out my website www.paveyourlane.com

Give a year. Change the world. Learn more at www.CityYear.org.

Inspire. Serve. Volunteer. Act. www.servicenation.org

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This Weeks Runs

2009-06-22T17:41:00.002-05:00

Wednesday 7:00 PM 4 mile Fun Run meet at Fitworkz. Social time following run (Cabana Charlies, Buffalo Wild Wings, or Oleary's) Please let us know your preference or other option.

Thursday 5:45 DHS Track speed work.

Saturday 7:00 AM Group Run meet at Lions Club Shelter Sycamore Park. Panera following run.

NITRO Summer Picnic & 2 Mile Hawaiian Shirt Predictor Run

2009-06-22T09:19:00.002-05:00

So it's been awhile since our last NITRO meeting/seminar.

Consider this makeup.

http://www.nitroruns.com/2M_Predictor_Run_and_Picnic.htm

PS. If you want a NITRO tech-shirt, but do not intend on coming to the picnic just indicate that in the linked form from the above webpage.

Thanks, and I'm looking forward to meeting all of our new members!

John

This weeks runs

2009-06-15T16:20:00.002-05:00

Wednesday 4 mile fun run meet at Fitworkz 7:00 PM
Thursday Track workout DHS track 5:45 PM
Saturday Group run 7:00 AM meet at Lions Club shelter Sycamore Park.

Local races this Saturday

Unlimited Performance 5k race begins 8:00 AM at the former Kishwaukee Hospital website www.unlimitedperformance.org/5k_run.html

Brett's Run 5k race begins at 8:30 at Genoa High School Website www.brettsrun.org

Saturday 7:00 AM

2009-06-11T06:04:00.001-05:00

Group Run this Saturday 7:00 AM meet at the Lions Club Shelter Sycamore Park 9 Miles. Panera following the run.

Bretts Run Volunteers

2009-06-08T20:24:00.002-05:00

Brett's Run 5k is looking for volunteers. The race will be held Saturday June 20th 8:30 AM at Genoa High School. Anyone who is interested in volunteering can do so at www.brettsrun.org.

Wednesday Fun Run

2009-06-08T20:20:00.002-05:00

We will be holding another fun run this Wednesday meeting at Fitworkz at 7:00 PM. We will run through Hopkins Park along the bike path. All experience levels and paces are encouraged to join in. Cabana Charlies following the run

Two NITRO stories

2009-06-05T14:20:00.003-05:00

In today's Daily Chronicle you'll find a wrap-up of the NITRO race, preceeded by a story about a Sycamore Man preparing for the Hawaii Ironman... Just so happens he's a NITRO member. Yeah, we're that cool.

http://www.daily-chronicle.com/articles/2009/06/04/13205032/index.xml

Saturday 7:00 AM

2009-06-04T06:18:00.002-05:00

Group run Saturday 7:00 AM meet at the Lions Club Shelter in Sycamore park. All Paces and experience levels welcome.

National Running Day

2009-06-03T05:08:00.002-05:00

Today Wednesday June 3rd is National Running Day. Join us tonight 7:00 PM at Fitworkz for a 4 mile Fun Run. Bring a friend. All paces and experience levels welcome.

Wednesday Fun Run

2009-06-01T18:42:00.002-05:00

We will be holding a Wednesday Fun Run this Wednesday 7:00 PM. We will meet in front of Fitworkz and run through Hopkins Park along the bike path . Cabana Charlies following the run for beverages.

Downed Runner Update

2009-06-01T13:01:00.003-05:00

Update from Scott's sister-in-law

"Scott is known as the 'man who went down' at Sycamore on Saturday morning. He under went tests at Kishwaukee Hospital on Saturday. The results showed he went into Super Tachycardia.....his heart was beating too fast, and this came from a irregular heat beat while he was running. NEVER EVER happened before. He is following up with a Cardiologist this week. Thank you SO much to everyone at the race! Everyone was so thoughtful and caring and got Scott the help he needed! Our thanks and hearts go out to Nitro!"

Thank you to everybody for being so responsive and compassionate.

John

Sunday 7:00 AM

2009-05-30T17:13:00.002-05:00

Just a reminder that we will be holding a group run this Sunday 7:00AM at the Lions Club Shelter in Sycamore Park. All abilities and paces welcome.

Sunday 7:00 AM

2009-05-27T21:38:00.002-05:00

Since we will all be at the Nitro/ Sycamore Speedway 10K/5K on Saturday. We will hold a group run Sunday 5/31/09 at 7:00 AM. Meet at the Lions Club Shelter in Sycamore Park.

No Wednesday Fun Run this week

2009-05-25T18:00:00.002-05:00

Due to the volunteers meeting this Wednesday we will not hold a fun this week. We will resume The Wednesday fun run next Week 6-3-09