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In this issue:
Race Review 2
Runs for Schools 3
Running Health 4
Recent Races—Photos 5
Recipes 7
Charitable Members/New Members 8
Board of Directors 9
Calendar 10
Fifth Seasons Race Application 11
CVRA Sponsors / Remember When???
12
Spring is upon us. I was just looking over the calendar of events on cvra.net and it occurred to me that perhaps never before have there been so many opportunities. There are a couple or more races almost every weekend between now and November. I get the chance to attend many of these events. It’s heartwarming to see all the competitors and hear the stories about what got them out to run or walk that day. Some are supporting a special cause; some are regulars, testing their own mettle whenever they can. Others run or walk a few times a year. All seem to enjoy being there, wherever the event. When you are there, in the moment, you know that running is living.
I hope all of you will have the chance to get out there this spring and summer and support a cause, achieve a goal and live in the moment. At CVRA, we will do our level best to make sure that you know where events are happening, how to get registered and provide information about results. We also have a lot of people out there at all these events helping to make sure that the races are safe and enjoyable. It’s almost impossible to attend a running event in Eastern Iowa and not see the CVRA logo somewhere. I am so thankful for the many of you that have stepped up to help out your communities by hosting these events, and for the members of CVRA that volunteer.
CVRA will be hosting a couple of our own events soon, the upcoming Mall-to-Mall Time Prediction Race on May 6th, and the 5th Season Races on July 4th. Please consider joining us at these events and we can also use volunteers at both events. Up to date information about racing in Eastern Iowa is available at www.cvra.net, and be sure that you check out the July 4th events at www.fifthseasonrace.com .
Get involved, you won’t regret it!
Kris
A n ot e f ro m t h e P r e s i d e n t & B oa r d
“Running is the part of
my day that I own in
that it is focused on my
own health and
happiness”
— Pete Guild, Runner Ce
da
r V
al
le
y R
un
nin
g
As
so
cia
tio
n
May 20 12
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Race Review
Warrior Dash– R ac h e l & K i m B r a n t
Weekly Group Runs
Every Tuesday @ 5:45pm at the Washington HS
Track
Every Thursday @ 6:00pm at Bever Park
Every Saturday @ 7AM at
Running Wild
Every Sunday @ 8AM at the Sac & Fox Trail. Park
on East Post Road
ww.cvra.net Warrior Dash Father’s Day weekend 2011 was the best! We had such a great time that we entered again for this year.
These promoters are a class act and so well organized. 550 runners take off every half hour all day Saturday and Sunday. It is over 4 miles of obstacles to make for a fun and exhilarating run.
What’s nice is that you can watch the other runners compete before or after your run and enjoy the food, beer and live music. Also people of all fitness levels participate so make sure to bring a group of friends with you.
We loved climbing obstacles, jumping fire and getting down
and dirty in the mud pit. Watching others participate is almost just as much fun. You will get plenty of laughs especially at the mud pit. So be prepared to get muddy! No, really… bring plastic to put down in your car, towels and different clothes.
Have you ran a race that you would DEFINITELY run again or maybe NEVER run again?
Share your experiences with others in the club.
Send your race reviews to [email protected]
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Have you renewed your
CVRA membership?
Go to
https://secure.getmeregistered.
com/get_information.php?
event_id=6288
Runs For Schools A Fa m i ly A f fa i r
What’s a good way to involve the whole family in an activity and help schools at the same time? One of the many “School Runs” that benefit school foundations.
Most of these types of events occur at the end or start of the school year. Local races that benefit educational foundations include: April 2013—Growl Prowl—8K / 5K / 1 Mile / 400 & 200 yard dash—Linn Mar Community School May 12—Lace Up for Learning 10K / 5K / 1 Mile —Cedar Rapids Community School Foundation Sept.—Spartan Fund Run 10K / 5K / 1 Mile / Half Mile—Solon Community Schools
Oct - St. Joseph Charger Challenge 5K—St. Joseph School in Marion Oct 14 —Run for the Schools Half Marathon / 10K / 5K — Iowa City Community School District Oct 14 —On the Road for Education 5K / 10K / Half Marathon / Marathon — Newman Catholic Foundation
As you can see most include distances for the whole family. In fact at the Linn Mar Growl Prowl held April 14, there were runners from ages 2—76 years old.
The Circuit is now OPEN.
Have you entered your points yet?
Go to:
www.CVRA.net/Circuit
ww.cvra.net
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hard as asphalt, and is a terrible surface for running. Try to find grass or dirt trails to run on, especially for your higher mileage runs. Consistency is important, too, because a sudden change to a new running surface can cause injuries. You'll also want to avoid tight turns, so look for slow curves and straight paths.
Stay loose. A regular stretching program can go a long way toward injury prevention. Be diligent about stretching after your runs -- your body will make you pay if you get lazy about it.
Keep your balance. Injuries sometimes pop up when you're paying too much attention to your running muscles and forgetting about the others. For example, knee injuries sometimes occur because running strengthens the back of your legs more than the front of your legs. Your relatively weak quads aren't strong enough to keep your kneecap moving in its proper groove, which causes pain. However, once you strengthen your quads, the pain will often go away.
Make sure you're ready to return. To prevent re-injury, ease back into training with water running, cycling, or using an elliptical trainer. Overtraining is the number one cause of injuries, so try to remember that progress takes time.
Source: http://running.about.com/od/injuryprevention/ht/preventinjury.htm
Most common running injuries are due to overuse, overtraining, improper shoes, or a biomechanical flaw in body structure and motion. The good news is that many running injuries can be prevented. Follow these steps to keep yourself on the road.
Avoid the "terrible too's". Many running injuries are a result of overtraining: too much intensity, too many miles, too soon. It's important to go easy when adding mileage or intensity to your training. You shouldn't increase your weekly mileage by more than 10% each week. You can still push your limits, but you'll have to take a gradual and patient approach. By building up slowly, you can save yourself pain and frustration, and still reach your goals. Let common sense and a smart training schedule determine how much you should be running.
Treat your feet right. Be sure that your shoes aren't worn out and that you have the right model for your feet and running style. The wrong shoe can actually aggravate existing problems, causing pain in your feet, legs, knees or hips. Wearing shoes that have lost their cushioning may also lead to injury. Go to a specialty running shop where you can be properly fitted for running shoes, and replace them every 350-500 miles. If you have a biomechanical problem with your feet, you may also look into getting fitted for heel lifts or orthotics.
Find the right surface. Once you have the right shoes, you want to make sure you're using them on the best surface. Ideally, you want the ground to absorb shock, rather than passing it along to your legs. Avoid concrete as much as possible: It's about 10 times as
Running Health How to Prevent Running
Injuries
Page 5
Recent Race—Photos
Linn Mar Growl Prowl
April 14, 2012
Page 6
Recent Race—Photos
Go the Distance for Crime Victims 5K
April 21, 2012
Page 7
Recipes Tried & tested By members
Cheesy Shrimp and Rice Casserole
Ingredients
1 onion, chopped
1 tablespoon minced garlic
1 1/2 lbs. peeled, medium shrimp
1 cup fresh mushrooms, chopped
1/2 c chunky salsa
1 1/2 c shredded reduced-fat cheddar cheese
1 tablespoon Worcestershire sauce
1/2 cup evaporated skimmed milk
1 bunch green onions (scallions), chopped
3 cups cooked rice
Directions 1. In a large non-stick skillet, sauté the onion, garlic, shrimp, and mushrooms over medium-high heat
for 5 to 7 minutes.
2. Add the salsa, cheese, Worcestershire sauce, milk and green onions.
3. Stir in the rice and cook until cheese is melted and well combined, about 10 minutes, then serve.
Nutrition Facts Servings Per Recipe 6, Calories 313, Protein 31g, Carbohydrate 30g, Fat, total 6g, Cholesterol 177mg, Saturated fat 4g, Dietary Fiber, total 2g, Sodium 623mg
Source: www.momswhothink.com/healthy-recipes/cheesy-shrimp-and-rice-casserole.html
Have a favorite Recipe?
Share it with other in the club.
Send your recipe to Janine Wasson at [email protected]
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JP Ampey
Heidi Anhalt & Shaun Cassells
Bruce Bachmann
Mike Becker
Bill & Jill Bennett
Sue Bennett
Karla & Darryl Button
Doug & Kathy Castek
Bob Clark
Pam & Larry Cohn
Carrie & Denton DeSotel
Jim Dwyer & Family
Andrea Eastburn
Kevin Eck & Family
Jerry Elsea
Warren Feerer
Matthew & Teresa Fettkether
Colin Flynn
Belinda & Daniel Gee
Dave Glessner
Amy Godwin
Phil Hartgrave
Andrew Hartz
Trevor Hartz
Erika & Douglas Hass
Allison Heffern
Sam & Lori Houston
Bill Ingels
Rick & Carla Ironside
Dale & Kelly Jensen
Char itable Members
Welcome to our new members.
Kallie Meyer Roxanne Johnston
Martin Smith Tom Wolfe
Allan Mallie Bobby Dickerson
Katie Golobis Eric Foreman Karen Hinz
Mike Norberg Kris, Jessica, Nicole & Beth
Heims Lora, Molly & Tyler
Breitbach Alisse Daffinrun
David Bryan Philip & Lora Bachman
Steve O’Neill Bill, Tina & Adam Freese
Lynn Dennis Renee Schwamm Candace Clark
Noreen & Chip Thurston Stephanie Kopeky
Jonathan Lam Kate Tonsfeldt Andrea Rahe Lori Gichard
Harrison, Nicholas & Patrick Jones Adam Stomp
Sonya Heilmann Kevin, Rebecca, Jackson, &
Cooper Sanor
ww.cvra.net Mary L. Johnston
Amiee Jones
Daryl Julich & Sher Jasperse
Michael Kabela
Al & Dee Kacere
Rob & Montyne Kasper
Joseph & Maureen Kenny
Steve Kimm
Marty & Kelly Klipp & Family
Raelynn Lamparek
Gretchen Lawyer
John Leland
Wayne Martin
Kent Mattison
John McClellan
Candy & Jeff Mullen
Eric & Kathy Mullen
Patrick & Sharon Murphy
Keith Neubauer & Family
Michael & Kathleen Newhouse
Bret & Suzanne Nilles
Chris & Deidre Nims & Family
Brandon & Stacey O’Hern & Family
Jeff Pick & Family
Mark & Diana Powers & Family
Paula & Randy Price
Michael Regan
Joseph Richey
Ron Ricklefs
Andrew Roberts
Dean & Emily Rothchild
Jill & Ryan Scheckel
Rob & Lori Schmit & Family
Brad & Claudia Scott
Jamie Shea
Kim Sherman
Jim & Julie Shimek
Sashi Solomon
Gary & Nancy Strandberg
Sue Stannard
Jim & Barb Steggall
Bob Strickland
Matt & Cassy Townsley
Eric & Janine Wasson & Family
John & Alice Wasson
Sarah & Tim Williams & Family
Linley Woelk
Susan & Thomas Wolle
Mike Yeries
Th a nk s t o t h e f o l l o w i n g m e m b e r s w h o h a v e g i v e n C V R A e x t r a s u p p o r t !
Page 9
SUPPORTERS
Board of Directors
Jane Bosenberg Secretary jboesenberg@kleimanconstruc on.com Jennifer Burkhart Treasurer [email protected] Jim Dwyer Equipment [email protected] Colin Flynn Vice‐President/Marke ng [email protected] Dan Haugen Finance [email protected] Nate Hopp Merchandise Manager [email protected]
Andy Kauder At Large [email protected] Gretchen Lawyer At Large [email protected] Dennis Lee At Large [email protected] Kris Lee President [email protected] Bret Nilles At Large [email protected] Suzanne Nilles At Large [email protected]
Michael Regan Treasurer [email protected] Joey Richey Equipment Manager/Website richeyje@csrose‐hulman.edu Ryan Scheckel At Large [email protected] Ma hew L. Van Maanen Membership [email protected] Eric Wasson Newsle er [email protected] Janine Wasson Newsle er [email protected]
Page 10
May 2012
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 2 3 6PM Group Run @ Bever Park
4 5 7AM Group Run @ Running Wild
6
8am CVRA Mall to Mall @ Lin-dale
8AM Group Run @ Sax & Fox Trail
8am Ronald McDonald House Run/Walk—IC
7 8 6PM Group Run @ Washington HS
9 10 6PM Group Run @ Bever Park
11 12 7AM Group Run @ Running Wild
8AM MVRA Trail Run, Durango, IA
9AM West Branch Bear Stampede
13 7:30am Quad Cities Distance Classic
8AM Group Run @ Sax & Fox Trail
8am Lake McBride Duath-lon
14 15 6PM Group Run @ Washington HS
16 17 6PM Group Run @ Bever Park
18 19 7AM Group Run @ Running Wild 7AM Marion Arts Festival,
20 8AM Group Run @ Springhouse
21
22 6PM Group Run @ Washington HS
23
24 6PM Group Run @ Bever Park
25
Deadline for June Newslet-ter
26 7AM Group Run @ Running Wild
27 8AM Group Run @ Sax & Fox Trail
28 29
30 31
Page 11
Race Application
Page 12
Fitness Sports (Des Moines) — Discount on all running items
River Valley Chiroprac c www.chirorivervalley.com — Free foot scan (for
customer ortho cs) and if ordered get 10% discount. 10% off full body massages
Running Wild (Davenport, Coralville, & Cedar Rapids) — 10% off every purchase
The Runner’s Flat (Cedar Falls) www.therunnersflat.com — 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 — 15% discount on all products
CVRA Sponsors
ww.cvra.net
P r e s e n t y o u r m em 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
Remember W hen???
2007
