Red 9 Runners

North Country Ultra

noreply@blogger.com (Cheri) — Fri, 25 Nov 2011 17:13:00 +0000

Photos from on the trail as well as at the finish at North Country - what an awesome day!!!!

Thanks to PowerBar and of course my friends (to my left) Donna and Jim, for getting me through the day!

Ultra Woman!!!

noreply@blogger.com (Cheri) — Wed, 28 Sep 2011 15:51:00 +0000

August has come and gone and along with it one of the most spectacular days of my life. On August 27th, I ran the North Country 50 Mile Ultra. It was my first ultra and I was incredibly nervous. Actually I was scared half to death. Training for the race I had read Bryon Powell's Relentless Forward Progress for guidance in all things ultra and then right before leaving on the trip, I read Marshall Ulrich's Running on Empty. I met Marshall at Grandma's Marathon earlier in the year. He signed my book by saying that the only limitations were in my mind. I hung onto that fact along with all the inspiration, prayers and encouragement from my friends, the Red9runners and my family along with the fact that I had two great running buds with me for the adventure.

I have to say that despite being terrified by the distance, at some point I overcame that fear and thoroughly enjoyed the experience. Once I was safely across the finish line, I came to the conclusion and allowed myself to say out loud that I couldn't wait to do it again. Coming across that finish line was a feeling like no other - one of those golden moments right up there with the birth of my children. Only later did I learn that I had actually placed in my age group. Not that my time was fast (in fact I hope to improve upon it significantly in my next attempt), however getting the award was amazing - icing on the cake of an already perfect day!

During the run, despite difficulties with the hills during miles 45-50, I felt really good pretty much of the way. My friends, Donna, Jim, and I ran the entire first 25 mile loop together. We separated early on the second loop and I went ahead alone down the trail. The trail was beautiful but of course being alone I had lot of time to think. There were many ups and downs, moments of doubt when I wasn't sure I could do it and times of euphoria where I was sure I could run 100 miles that day if the race were that long. Of course that thought was quickly fleeting but it was the first time my mind entertained that notion and then came to the conclusion that I could see how 100 could actually be possible.

Then there were the ups and downs of the hills especially the last hills in miles 45-50. (I've really got to work on my downhill running!) Overall I was excited to be out there in the woods enjoying the run and feeling fairly strong. Once I passed the 50K mark and could still feel the strength flowing within me, I couldn't believe it. I was flying high for such a long time running alone in the woods -- thank God for those little red flags marking the way! Things did get tough again near mile 38 but then I met Anastasia on the course. She was a veteran ultra runner and really encouraged me those last miles telling me I was a rock star and could do it. Awesome! I felt my strength restore and pushed on with new resolve. Relentless Forward Progress!!! (Thank you Bryon Powell!) Looking at the race as a whole, I can identify numerous things I can improve on, pacing, downhill running just to name a few.

However, one thing I did right was that I really nailed my nutrition and hydration plan. Thank you PowerBar and PowerBar Team Elite for the PowerBars, PowerBar Energy Gels and Ironman Drink that got me through the day. In the end, my brain failed me so I'm not sure how many gels I actually used, but my favorite, Tangerine, really pulled me through at the end. Thank you also to my Nathan Intensity Hydration Pack that kept me hydrated all along the way and provided an excellent way to carry all those magical PowerBar Gels!

Crossing the finish line I found a surge of energy I didn't know I still had in me - even jumping and throwing my arms in the air. Truly one of the most amazing moments of my life!

You are Extraordinary! (cross post)

noreply@blogger.com (Unknown) — Sun, 27 Feb 2011 00:26:00 +0000

The things you do are extraordinary!

For quite some time this phrase has been rolling around in my head. As endurance athletes from the first time Couch to 5k runner all the way up to the Multi-day Adventure Racer, you are all cut from the same cloth and continue to challenge yourselves each and every day.

The things you do are extraordinary!

Sometimes in the midst of the challenge it is easy to get down yourselves for not meeting a training or racing goal. It's important to remember that there are so many people that will never leave their comfortable place on the couch.

The things you do are extraordinary!

The fact that you keep on striving day after day, achieving one goal and quickly moving on to the next is a testament to the sheer power of will in each and everyone of you. Over the past few years I have been impressed and inspired by so many great people. I have been as impressed and inspired by beginners as I have athletes that have completed IronMan triathlons.

The things you do are extraordinary

I have competed in a wide variety of events in this, my second go round in the endurance world and across all of these events one thing remains constant above all else,

You are extraordinary!

I signed up for what?????

noreply@blogger.com (Cheri) — Wed, 09 Feb 2011 15:49:00 +0000

Well, I've done it now. I've signed up for my first ultra. A 50 mile trail race to be exact in Minnesota, several states away from home. What was I thinking? I was thinking this will be a great adventure, that's what I was thinking! However, I am exhilarated and apprehensive all at the same time. While the 50 mile part of it doesn't scare me, the trail part does. I have not spent any time running on trails other than the marathon I ran in Wisconsin this past October but that was on a bike trail made up of sand and road gravel with the occasional bolder thrown in just for fun. So, no roots, sticks, thorns, etc. I really need to get out on some trails but I don't know where to go since I have never run on trails before... I am hoping some of fellow trail running friends can help me out and point me in the right direction.

I also need to purchase trail shoes. I haven't started investiating just yet but need to get going on this quickly. While my miles will not start building up drastically until May, I have already started with back to back long runs completing 12 miles last Friday and 15 on Saturday with my fellow red9runners! Unfortuantely, all those miles were on the roads. However, I should get a little extra credit on Saturday's 15 since there was about 3-4 inches of snow on the ground and more falling. At least at the beginning the roadways were not plowed.

I have discovered this winter that I actually don't hate running in the snow for long miles -- who knew that was even possible. I have always enjoyed running in the snow for short miles but I secretly enjoyed the fun of the snowflakes continuing to fall Saturday as we ran. While I much prefer Summer running over Winter, I have made my peace with she snow and cold, stared it in the face and accepted it for what it is, another obstical to overcome.

Now, if I can just figure out a strategy to successfully take on the challege that the 50 mile ultra will throw my way.

Running With Gordon

noreply@blogger.com (Unknown) — Fri, 07 Jan 2011 23:02:00 +0000

I wish I would have actually seen this when I was a kid.

January Newsletter

noreply@blogger.com (Unknown) — Wed, 05 Jan 2011 01:14:00 +0000

2011 - January

In The News!

noreply@blogger.com (Unknown) — Sat, 18 Dec 2010 13:32:00 +0000

The Red9Runners were featured in an article appearing on the website for the Suburban Journals. The article really captures what we are about as well as recounting some of our recent accomplishments.

Madison County runners compete in events across region

Posted: Thursday, December 9, 2010 12:00 am

Members of the red9runners run club from the Collinsville Maryville Troy YMCA have been busy going the distance. Twenty members of the club decided to take on the challenge of a fall marathon or half marathon.

Dan Keeton, Jeremie Lavrack and Holly Lavrack traveled to Dayton, Ohio, for the Air Force Marathon. Holly Lavrack competed in the half marathon while Keeton and Jeremie Lavrack ran their first marathon, completing the distance in under four hours.

Fifteen red9runners were at the Lewis and Clark Full and Half Marathon in St. Charles, Mo., with two tackling the 26.2 mile full marathon and 13 red9'ers putting in 13.1 miles in the half marathon. Thirteen of the 15 runners set personal records that morning. The other two red9'ers were first-time half-marathon runners Jeremy Jones and Sheila Acuncius who set a great pace to beat in the future. Completing the full marathon were Darrell Meek and Miriam Bell. Half marathon runners were Brandon Bell, Chuck Toennies, Chris Muenter, Debbie Sury, Erick Larson, Gloria Jones, Jeremy Jones, Julie Schottel, Kari Ulrich, Melissa Schmitt, Sarah Williams, Sheila Acuncius, Stephanie Renner and Tiffany Jenkins.

Cheri Becker and Donna Polinske took a road trip to Ashland, Wis., to take on 26.2 miles of the Whistle Stop Marathon.

To finish off the fall distance season, Chuck Toennies competed in the Monumental Half Marathon in Indianapolis on Nov. 6.

While many in the club were busy with long-distance, our multi-sport adventure racer, Patrick Albert, completed the Berryman 36 Hour Adventure Race in September as part of Team POW/MIA. This was his first year on the race and Team POW/MIA finished very well. In October, Albert successfully finished the BT Epic 50 Mile Mountain Bike Race. Both events were held in and around the Berryman Trail in Potosi, Mo.

The red9runners Run Club at the Collinsville Maryville Troy YMCA has a thriving group of more than 40 runners of all abilities and who run varying different paces and distances.

The club meets four time each week to run together. They also host regular meetings and social gatherings as well as run races together. The club volunteers at the YMCA and for other community activities and charities. The group is lead by personal trainer and member of PowerBar Team Elite, Cheri Becker.

The red9runners are made up of regular people not elite athletes and truly has runners and run/walkers of all paces. Everyone is encouraged to run at their ownÂ level with members running everything from 6 minute miles to 13-plus minute mile run/walk. While some members prefer not to race, other members run races varying in distance from the 5K (3.1 miles) all the way up to the full marathon (26.2 miles) and beyond.

The red9runners did their first triathlon as a team in August 2010 and have planned future multisport events for 2011. The club sponsors a First 5K Program and Young Runners Club at the YMCA where kids and adults are coached to run the 5k distance. There is also a marathon and half marathon training program which fully prepares runners to take on an endurance event.

The Collinsville Maryville Troy YMCA started a new marathon training program on Dec. 4 geared toward the Go! St. Louis Marathon and Half Marathon on April 10, 2011, or another spring distance event.

For more information about the club or to participate in a training program, please contact the Collinsville Maryville Troy YMCA at 618-346-5600.

noreply@blogger.com (Unknown) — Wed, 01 Dec 2010 02:31:00 +0000

Red9Runners December 2010 Newsletter

November Newsletter

noreply@blogger.com (Unknown) — Fri, 19 Nov 2010 22:28:00 +0000

Red9Runners November 2010 Newsletter

Red 9 Window Decals!

noreply@blogger.com (Unknown) — Sat, 30 Oct 2010 19:35:00 +0000

Hey everybody, be sure to get your window decal while supplies last. $5 each, contact Cheri to purchase. Currently they are at the Y.

Also coming soon, embroidery! For all of your custom logo apparel. Ball caps, knit caps, scarves, headbands, etc. More details when we get it set up.

Red 9 Runners Take on the Lewis and Clark marathon

noreply@blogger.com (Unknown) — Tue, 05 Oct 2010 01:16:00 +0000

October Newsletter

noreply@blogger.com (Unknown) — Sun, 03 Oct 2010 09:16:00 +0000

Red9Runners October 2010 Newsletter

noreply@blogger.com (Unknown) — Tue, 21 Sep 2010 22:18:00 +0000

There were many things going on this past weekend. Unfortunately I wasn't at any of the newsworthy events so I don't have any details other than what I could glean from Face Book.
Jeremie and Dan ran the Air Force Marathon While Holly ran the Half. I suspect that since it was the Air Force Marathon the course was probably only 20miles. I will have to get a confirmation on that though.
Several Red9Runners volunteered at the Italian Fest 5k in Collinsville. Several runners that finished the 5k were first timers who took part in the First Time 5k program held over the summer. I volunteered a couple of times to help out with the program, and those guys were really working hard. We also had a program for kids to train for the 5k which I am told was like herding cats.
I can't wait to get more info on these events to share with the readers. If anyone who was there wants to write something up I would be glad to post it for everyone.

Red 9 Photos

noreply@blogger.com (Unknown) — Tue, 14 Sep 2010 02:22:00 +0000

September 2010 Newsletter

noreply@blogger.com (Unknown) — Sun, 12 Sep 2010 12:17:00 +0000

Red9Runners Sept 2010 Newsletter

This Just In!

noreply@blogger.com (Unknown) — Thu, 09 Sep 2010 00:56:00 +0000

File Photo of Miriam Bell at the 2010 Wood River Triathlon.

Has tragedy struck Miriam Bell's chance to run a sub-4hour marathon at Lewis and Clark on Oct 3rd? Only time will tell. Sources close to Mrs. Bell indicate that she has been "grounded from running" because of a hurt leg. When reached for comment local Ironman Darrell Meek said "Don't Worry", and gave his his 'iron clad' guarantee that Mrs. Bell would be "ready for the marathon", and that she would indeed "beat four hours". Running coach, and multiple marathon finisher Cheri Becker is said to have advised Mrs. Bell to "Try to relax and and enjoy your time off". Coach Becker also added that she was sure everything would be fine by next week. This is not the first time Mrs. Bell has had to face adversity during a race. The heat of the 2010 Go! St Louis marathon proved to be too much for and her and her chances of a sub-4hour marathon slipped out of reach. The heat also played a big roll in last year's Lewis and Clark marathon.
The local running community has really rallied around Mrs. Bell in her time of need. Several runners have offered to bring bags of ice to aid in the healing process. Members of the Red9Runners have seen the hard work and dedication put into this race by Mrs. Bell and feel it would be a shame if she were less than 100% on race day.
Mrs. Bell or a spokesman for Mrs. Bell could not be reached for comment.

Red 9 Riders

noreply@blogger.com (Unknown) — Sun, 09 May 2010 22:13:00 +0000

Today was the second group ride, and it went very well. I got a late start leaving my house and had to ride really hard to the turn around in order to mark the trail in case we got separated. I marked the course with a big 6 in chalk (6mile turn around). Then it was time to put the hammer down and get back to the Y. Upon arrival I thought I would have a few minutes to catch my breath but no such luck everyone was ready to roll. There were six of us Dan, Jobie, Jeremie, Dave, and Dave's friend I think his name was Randall.
Dan and Jobie were pretty excited to try out their new bikes. Dan got a Trek 2.1 (Yay Trek!) Jobie got a Giant Avail (a popular choice for women at the Y). Jobie happily set the pace for the first part of the ride, and seemed to be really happy with the increase in speed with the new bike. Dan and Jeremie decided to ride the 26mile Orange Loop. We turned at the 6mile mark I previously made on the trail, and headed back. Jobie and I rode together most of the way, Super Dave "Doing things he's not supposed to do against medical advice man", and Randall brought up the rear. It truly was a nice ride. Once back at the Y we sat around for a bit talking and what not. Then it was time to head home. I ran into Jeremie and Dan by LakeView Acres, and it was easy to see that Dan was enjoying his new bike as much as Jobie was enjoying hers.
Next week I might have something a little different planned. It depends on whether I get a chance to go out and pre-ride the route or not.
See you next week!

Go! St Louis

noreply@blogger.com (Unknown) — Thu, 08 Apr 2010 18:47:00 +0000

Alright everyone, Go! St Louis is right around the corner (literally since I am at work right now). But anyway, we have been pouring our blood sweat and tears training for this race. Miriam almost lost her leg, and I seem to have left my knee somewhere out there on keebler, it's probably lying in the gutter next to the dead cat, or it got carried off by coyotes, if you see it please let it know that I miss it and look forward to a happy reunion one day.
So like I was saying the big race is right around the corner and everyone has been training hard. After the race when everyone cuts back on their mileage and enjoys some lazy time I would like you to take a few moments to write down some of your favorite memories from training or from the race itself and I will post them here for everyone to read. A paragraph should do it but feel free to write as much as you want.
I look forward to your contributions and I know everyone else is looking forward to them as well.
Stay safe and be healthy!

Quivering Quads 2010

noreply@blogger.com (Unknown) — Wed, 24 Mar 2010 01:26:00 +0000

For a Quivering Quads race report go to my personal blog. Yes this is a cross posting because I didn't want to write two.

Be Safe Out There!

noreply@blogger.com (Unknown) — Sat, 06 Mar 2010 22:51:00 +0000

With the arrival of warmer weather we will be spending more and more time outside running and cycling. I ran across this blog post from Marathon Maritza regarding safety while running.

Please Run Safely

Tuesday, March 02, 2010

My lovely readers – there are those of you I have met and those of you who I haven’t. But we all know we share a bond that non-runners cannot understand. We are a community. You waddle races, you win races…you BQ, you cross the first finish line of your first 5k…the details of it all really don’t matter. We are a community of runners and when one of us triumphs, we all feel the pride and the joy. And when one of us falls, we all hurt.

If you don’t know about Chelsea King, then I am sorry to be the bearer of this news. Our community will surely mourn this fellow runner, but I want to take this opportunity to educate you, remind you, give you food for thought, so that something even slightly positive can be salvaged from this awful, awful tragedy.

Please be safe runners out there. We are responsible for taking the best care we possibly can of ourselves.

1. When you run outside, run in busy well-lit neighborhoods. Yes, you might have to stop at more lights. Run on trails when there will be other foot-traffic. Run in the daylight whenever possible.

2. Run with a buddy or a group if you can. Run on the treadmill (yes, it sucks) when a safe environment is not available to you.

3. Run with your dog(s.) It’s good for them, it’s good for you.

4. Carry your cell phone and some cash or a credit card whenever possible. Have ID on you.

5. Wear reflective, light-colored clothing. If it’s dark out, wear a headlamp and/or those blinking lights.

6. If you need your music, put the volume low enough to hear traffic and the sounds around you. Better yet, turn the volume low and only put one earbud in. Even better, don’t wear it.

7. Make sure someone knows you’re out, what your route is, and when you can expect to be back. Call/text/tweet/Facebook/Chat/Skype them after your run. We have 50 million avenues to communicate. Use them.

8. Look both ways before you cross the street, make eye contact with car drivers, don’t run against red lights. For crying out loud, run AGAINST traffic so you see cars coming and they see you! Yes, we have the right away, but we need to be responsible for ourselves.

9. Sometimes, it’s a good idea to carry pepper spray.

10. We need to be aware of our surroundings in general, especially us ladies. Be aware of parking garages, parking lots, etc. Have your keys in your hand already as you walk to your car. Walk with a friend, or co-worker if you can. Pay attention.

This is not meant to scare you. It is meant to make you smarter. It is meant to remind you of the little things that we sometimes forget and take for granted, things that are really small and easy to remember and can help keep us safe.

Run hard and run safe, my friends.

My condolences to the King family.

More articles on running safely: From Runner’s World From About.com Lots from Runtheplanet (see links)

And Just so you don't get too complacent, thinking such things as "it wouldn't happen here". Here is a blog post from Roger Kramer Cycling.

Tuesday, May 22, 2007
Jogger attacked on MCT Nature Trail

If you live in the St. Louis area, you pretty much had to be hiding under a rock Monday to have not heard about the attack on a female jogger that took place Sunday on the Madison County Transit Nature Trail in Edwardsville.

The good news is that Edwardsville Police have a suspect, although he was not in custody as of this morning. Also, the woman escaped his attacker and suffered only minor injuries.

The crime got big play in St. Louis-area media outlets, including the one I work for, the Belleville News-Democrat. My hope is that the extensive coverage prompts people to be more careful while using the trails, but that it doesn't create paranoia that prompt people to stop using the St. Louis region's trails.

The attack in Edwardsville also brought back reminders of an August 2006 attack that took place on the MetroLink Trail in Belleville. No suspect has been arrested in that particular attack. That attack prompted the organizers of the Tour de Belleville bicycle ride, which will take place July 13, to use proceeds from this year's ride to purchase emergency telephones that will be installed along the trail.

Police and MCT believe trails are generally safe places to be. Edwardsville Police Lt. Scott Evers said there have not been any other attacks on the miles of MCT Trails that go through his city, and MCT released this statement on the trails:

"Thanks to existing security measures and a solid working relationship with law enforcement agencies in the communities served by the MCT bikeway system, tens of thousands of individuals safely enjoy the trails every year. MCT continues to believe that the trails are safe and that this was an isolated, unfortunate incident."
Nevertheless, Edwardsville Police offered several tips to stay safe on the trails, including cycling, running or walking with a friend or in groups and exercising only during daylight hours.

Here are some links to coverage on the attack:
Belleville News-Democrat
St. Louis Post-Dispatch
The (Alton) Telegraph
Edwardsville Intelligencer
KSDK-TV
KMOV-TV
KTVI-TV
KPLR-TV

Don' t worry though the attacker was subsequently caught and brought to justice. Just remember to be safe out there. I wouldn't want anything bad to happen to any of you.

Running the Sahara

noreply@blogger.com (Unknown) — Tue, 09 Feb 2010 22:42:00 +0000

I have come across some exciting news in the running community. The powerful and inspiring documentary Running the Sahara narrated by Matt Damon will be shown on the big screen. Running the Sahara chronicles the journey of three runners as they run for 111 days across 4300 miles of Saharan desert. It will be shown at the Plaza Frontenac Theater on Feb 24th. The best part is that in addition to seeing the documentary, each person will receive a copy of the DVD, and there will be a Q&A with Charlie Engle, one of the runners. Charlie's story is inspiring even without having run across the Sahara. He has been featured in Runner's World, and other magazines for overcoming addiction through running.
Tickets are $35 at the door and $25 in advance, however by following this link http://nehst.com/rtsln , and entering the code GROUPSALE (case sensitive) you will get an extra $5 discount. $20 is not bad for what you get out of it.
I have seen the documentary already and it was really great. I can't say enough good things about it so instead play the video and watch the trailer.

I am not sure how many tickets will be available, so if you think you might want to go by all means do not hesitate. Here are the details again:
What: Running the Sahara
When: Wednesday, Feb 24th 2010
Where: Landmark - Plaza Frontenac Cinema
Why: You already read why!

The Week in Runnning

noreply@blogger.com (Unknown) — Mon, 08 Feb 2010 20:58:00 +0000

For me personally this was a horrible week for running. I have been sick almost for a week now so my best run of the week was the 5 I did on Monday. Cheri and Donna were off to Florida to run in the Melbourne & Beaches Music Marathon, leaving Saturday's long run in the hands of the sick and the lame (I was the sick, and Miriam was the lame).
We got some snow Friday night but it was nothing like the "Snowmageddon" they were predicting. There was anywhere from 0-1 inch on the ground. Miriam made the call to run outside (point of clarification: Miriam did not actually run) which was appreciated, although had everyone ran on the dreadmills I could have stayed home,and convalesced. I was glad it was a cut back week for the Full Marathoners 10 miles seemed pretty doable, plus I figured I might end up with less mileage if I ran in with the Halfathoners (and that is how you know how sick I was).
Dave was still injured so he walked down the hill with us, and then walked back up. I hope he gives himself enough time to heal properly. The rest of us took off and thus began our long miles for the week. Both routes were pretty simple making me glad that I didn't have to remember much. I didn't run terribly fast because I wanted to be around if anyone needed help, and that's what Cheri would do.
Ingrid decided to do 5 instead of 6 so I ran her in. We talked about how she wants to do a Tri, and how so far this year she has been more consistent with her training. On the way back out I crossed paths with Betsy and Kari it looked like they were moving pretty good and I didn't want to interfere with the flow so I let them run it in without me, beside they were pretty close to the Y at that point anyway, and I wasn't sure how far I would have to run to pick up the remaining three full marathoners. As it turned out not as far as I thought. By the time I got back to Keebler and was half way up that first hill I saw them. What a relief! After last week I was not eager to get back up on Keebler. Everyone made it in just fine with me bringing up the rear. All in all it was a good run under the circumstances.

This Ad Rocks

noreply@blogger.com (Unknown) — Thu, 04 Feb 2010 03:12:00 +0000

Endurance

noreply@blogger.com (Unknown) — Wed, 10 Jun 2009 10:56:00 +0000

"People should learn endurance; they should learn to endure the discomforts of heat and cold, hunger and thirst: they should learn to be patient when receiving abuse and scorn; for it is the practice of endurance that quenches the fire of worldly passion which is burning up their bodies." -Buddha-