Abe's Army 2009 FAQ

 

What day and time does Abe's Army Meet?

Abe's Army meets on Monday evenings from 5:45pm till about 7:00 p.m. from June 1st - August 23rd.  

 

 

What day and time is the Abe's Amble 10K?

Abe's Amble 10K will be held on Sunday, August 23rd, 2009 at 7:30 a.m.  The Race starts/ends in the Illinois State Fairgrounds.

 

Where does Abe's Army meet?

2009 Abe's Army Privates will meet at the Lincoln Park Shelter near the Nelson Center.

 

2009 Abe's Army Corporals will meet in the Illinois State Fairgrounds at the Commodities Pavilion on Grandstand Avenue EXCEPT for weeks when there are conflicts at the fairgrounds.  Check your log book or the online calendar at http://abesarmy.blogspot.com for these dates.

 

Where do I park?

Privates~

Parking is available in the Nelson Center parking lot (which gets full quick) or on the side of 3rd Street (near the horse shoe pits) or any other parking spots found within the park.

 

Corporals~

Parking is available in Lot 21 at the North end of the fairgrounds. 

 

What happens the first day? The first night, the privates will run, run/walk, or walk two small loops in Lincoln park.  Each loop is approximately 8/10 of a mile (1.6 miles total).  The first loop is to get you warmed up so don't go out to fast (save some for the next loop).  After the first loop, we will regroup and do it again.  When you finish the second loop, you must enter the finish line shoot and receive a numbered, color coded, Popsicle stick.  Stay in line in the shoot so that you are assigned into the correct group.  Once you receive your Popsicle stick, look for the sergeant/ leader that is holding a sign that has your correct number/color.  Each group will contain 2-4 leaders.

 

Anyone that does not enter the finish line shoot or can not complete the second loop will be entered into the last/slowest assigned group.

 

If you want to run with your friends/family, You MUST enter the finish line TOGETHER.  This means that the faster runner/walker must stay with the slower runner/walker. 

 

* Similar instructions may also be used to group corporals at the Fairgrounds.

  

 

Should I wear identification?

Included in your packet is a road identification tag that must be attached to your shoe.  This removable id tag acts not only as your "ticket/entrance" into Abe's Army but should you require medical assistance, this identification will be valuable.  It is essential to always carry some form of identification when running.  Also, if you carry your keys on the run be sure to secure them in a pocket, tie them to your shoes, etc.

 

 

 

What happens if it rains?

If it is raining (but NOT lightening), we will run.  If the weather is rainy and cool, a visor or hat and light rain jacket may keep you comfortable.  Be sure to keep a towel, extra socks, etc. in your car for after Abe's Army.

 

 

 

What is the Abe's Army log book?

The Abe's Army log book is a valuable training tool for all recruits.  The log book lists workouts by the week, helpful hints for training, including stretching, and a place for you to keep track of cross training and other workouts aside from the Monday sessions.  Use the Abe's Army log book to record your progress, note questions for your leaders, and keep track of phone numbers and emails.

 

 

Will water and sport drinks be provided?  

Proper hydration is key to running well and safely in hot and humid weather.  Water will be provided at various spots (Lincoln Park, the fairgrounds, and the cemetery) each Monday evening and will be announced at the beginning of each session.   

PLATOONS

Privates~Those who run just a little now or not at all.  This will be a run, run/walk, or walk.  Walkers and racewalkers will be in this group.

 

 

Corporals~Those who have run 3 miles recently.  You need to be able to run 3 miles the first night.

 

 

How will I know what platoon I belong to?  The first night, the privates will run, run/walk, or walk two small loops in Lincoln park.  Each loop is approximately 8/10 of a mile (1.6 miles total).  The first loop is to get you warmed up so don't go out to fast (save some for the next loop).  After the first loop, we will regroup and do it again.  When you finish the second loop, you must enter the finish line shoot and receive a numbered, color coded, Popsicle stick.  Stay in line in the shoot so that you are assigned into the correct group.  Once you receive your Popsicle stick, look for the sergeant/ leader that is holding a sign that has your correct number/color.  Each group will contain 2-4 leaders.

 

Anyone that does not enter the finish line shoot or can not complete the second loop will be entered into the last/slowest assigned group.
 
If you want to run with your friends/family, You MUST enter the finish line TOGETHER.  This means that the faster runner/walker must stay with the slower runner/walker. 
 
*Similar instructions may be used to group corporals at the Fairgrounds.

 

 

How many people will be in my platoon?

Each platoon will initially have 11-16 recruits with 2-4 leaders.

 

 

What is the benefit of running in a platoon?

The primary benefit from running in the in the platoon is the motivational support which is provided by the group members and leaders.  A secondary benefit is to have several people from whom to solicit advice and compare experiences.

 

Where will we run each week?

The distance/time run each week is defined in the log book.  The route run will be defined by the leaders and will be a combination of city streets, the fairgrounds, Lincoln Park, and Oak Ridge Cemetery.  Please remember to be respectful when running in the cemetery and remain on the paved roads.  Follow the rules of the road when running in areas with traffic congestion - especially intersections.

 

 

What will my platoon leaders do for me? 

Abe's Army platoon leaders volunteer to motivate, encourage, and offer their experience and guidance to all recruits. Platoon leaders will set each week's running route, offer training tips and suggestions, and be available for your questions.  Many leaders are trained in CPR and First Aid should assistance be necessary.  Platoon leaders will assist recruits in matching their abilities to the right platoon.

 

 

How many leaders will be assigned to my platoon?

Two to four leaders will lead each platoon. If a platoon's leaders are not available on a particular reason, similar pace platoons will be combined.

 

 

How will I communicate with my platoon and platoon leaders?

Each platoon will establish a means to communicate with recruits via email, blog, phone, etc.  Additionally, the Abe's Army blog www.abesarmy.blogspot.com will post weekly updates and calendar access. 

 

 

Who is in charge?

The Abe's Army committee is always available to answer your questions. 

 

 

Linda Jones- 483-7785  jones.linda@mhsil.com

Membership- Mary Rogers  787-0833  rogers_01@msn.com

Blog-Holly Dahlquist  dahlquist2000@yahoo.com

 

 

What if I cannot keep up with my platoon or want to change to a different platoon? 

It is not uncommon for recruits to switch to another platoon during the first few weeks of Abe's Army.  If you find the pace is easier or more difficult, talk to your platoon leaders...they will introduce you to other platoons more suited for your pace.  The goal of each platoon is to train at a specific pace, so moving up or down according to your abilities helps make you a more successful participant and less likely to be injured or frustrated. Talk to your leader.  They should have a list of groups and their approximate paces.  They'll help you find another group that meets your pace needs.

 

 

I signed up with a friend but we run different paces.  Can we still be in the same group?  

Groups are designed to train together by pace.  If you want to stay together, the faster runner will need to move to the slower paced platoon.  This situation is not ideal because the faster runner will not receive the maximum training experience. 

 

 

Is child care available?  Can my children run with me during the Abe's Army sessions? 

Child care is not available during Abe's Army.  Strollers are not allowed during the Monday night group runs.

 

 

Will my group meet more than once a week?  I need the motivation.

Abe's Army platoons only meet on Monday evenings.  However, in the past, platoon leaders have offered other opportunities for the platoon to run during the week or on weekend mornings. 

 

 

What are speed or pace workouts?

Speed or pace workouts are a great way to increase your strength as a runner.  SRRC offers a Wednesday evening "Back on Track with KT Mac" workout at 5:30 p.m. at the track at Sacred Heart Griffin.  For more information - check out her blog at http://runkt.blogspot.com/  The workouts are designed for all ability levels and is a great way to meet other runners and get in a great workout.

 

 

Do I have to follow the plan?  Can I substitute other activities or change the days that I run?

The plan is a proven successful way to train runners for the Abe's Amble 10K race in August.  However, family commitments, job responsibilities, and other factors often determine when we can schedule workouts. While you can generally change the days that you run - it is important to still put in the number of miles scheduled.  One of the keys to avoiding injuries related to "overuse", however, is to not increase your mileage too quickly.

 

 

What is cross training?

Cross training activities are those aerobic activities that are NON-impact.  Swimming, cycling, walking, elliptical machine, etc., are examples of good cross-training activities.

 

 

6.2 miles sounds like a LONG way. Will I really be able to run (walk) that far? 

Absolutely!  6.2 miles IS a long way, however, as long as you follow the plan and stay injury-free, there is no reason you cannot complete Abe's Amble.  Set as your goal that you will finish the race - not necessarily complete it in a certain time. Whether you plan to run the entire race or walk part or all of it, you will be successful in crossing that finish line.  Showing up for training is just the first step.  The key to training is to build from week to week consistently and gradually.

 

 

What happens after Abe's Army?

It's pretty common for runner's to feel a little "lost" after completing a race, especially for new runners.  Take advantage of your new fitness level and plan another goal. There are plenty of fall races, including another 10K in Utica. You could train for The Frostbite 10 miler - a cold weather race held in the hills of Springfield.  Or set your sights on a spring half-marathon (yes - you can do it!) and train with the HalfWits starting in January (http://springfieldhalfwits.blogspot.com).  The HalfWits is a similar training program like Abe's Army that moves you up to the Half Marathon distance of 13.1 miles. Whatever you do - continue your routine and keep your fitness level you've worked so hard to achieve.

 

 

What if someone gets injured? What sort of medical assistance is available?  Is there a first-aid kit?  

Many of the runners on the course are trained in first aid and platoon leaders have received basic instruction in CPR. Several of our leaders are members of the health professions and available to assist on the course. If you are injured while running, STOP RUNNING. Tell your platoon leader or have another runner with you tell the platoon leader immediately. We will provide you assistance to get back to the starting point for first aid or will use 911 to call for assistance if needed. Basic first aid supplies are available for simple injuries. For your safety, we will call 911 for any injury where medical assistance is needed.

 

 

Where can I find more information on preventing running injuries?

The usual reason for running injuries is trying to go too far, too fast! Runners should be careful to slowly increase both speed and distance. A helpful rule of thumb is to limit distance increases to no more than 10% per week. Most books on running cover the common running injuries, their prevention, and their treatment. One of the benefits of starting to run with experienced runners is the amount of information and advice they can share. Feel free to ask your platoon leaders for helpful advice. We also have experienced physical therapists ready to provide advice at each week's run. They will advise us on basic stretching and strengthening exercises and can help you in the management of early injuries. Many topics to improve your running and answer frequent questions will be offered in this session. Also watch for information given in the monthly SRRC newsletter, Foot Trails. Our goal is to make your running experience as fun as possible, while avoiding injury.

 

 

What if I am injured and cannot run for a a couple of days or more?

The best advice for most injuries is to REST! That means taking off time from running to help an injury of the ankle, foot, leg, knee, or hip to heal. During the time off, continue to cross train with an exercise that does not cause more stress on the bone or joint and that limits weight bearing. With proper cross training, you are unlikely to lose much of the endurance and performance you've developed during your runs. Gradual return to running will allow you to get back on course with your running plan quickly. If your injury is more severe and does not begin to improve with a week to ten days of rest and recovery, you should seek professional advice. AthletiCare offers a free walk in clinic each Wednesday at 4:00 p.m. to assess running form and injuries. There are many skilled sports medicine physicians in this community. Don't hesitate to use their services if a short rest period doesn't start the healing process for your injury.

RUNNING BASICS

What should I wear?

Wear loose, comfortable clothes and running shoes. A general rule of thumb is to dress for weather 15-20 degrees warmer than you would otherwise.  Moisture wicking or Polyester shirts are better than cotton, but a light loose cotton shirt will work (just not very comfortable in high humidity) for starters.  Avoid cotton socks, choosing instead socks made with a "wicking" material that will draw moisture from your feet and help prevent blisters. Ladies:  the right fitting sports bra makes all the difference in the world.

 

 

What are some guidelines for running in the heat?

Don't overexert yourself and take walking breaks.  Drink plenty of water before, during and after running.  Pour water on your head to cool your body down.  Hold a cold/frozen water bottle against your neck.  Be aware of the signs of heat stroke and heat exhaustion and listen to your body.  It is better to abandon or cut short a workout than to risk serious injury or illness. Take advantage of all water stops on Monday evenings and when running on your own. Be sure to map routes around spots you know you can get water.

 

 

Should I be drinking sports drinks?

Sports drinks help replenish critical sodium and electrolyte levels in your body during long runs.  Since most Abe's Army runs are under an hour (initially), only water will be provided to keep you properly hydrated.

 

 

Should I stretch before I run?

Properly stretching is important...especially after you run.  The recommended warm-up to begin running is walking, then jogging.

 

 

What about wearing headphones and listening to music while running?

Listening to music while running is a personal choice, however, there are some situations in which running with music should be done with caution, especially during a race, when running in high traffic areas, or even running with your platoon.  Running with headphones can prevent you from hearing approaching vehicles or the instructions of your platoon leaders.

 

 

Should I eat before I run?

It is suggested that runners eat a light snack an hour or so before running to help boost and sustain energy levels.  Avoid heavy or greasy foods and be sure to drink plenty of water during the day.

 

 

Where can I find information about purchasing the right shoes?  Do I have to buy expensive running shoes?  Can't I just run in my tennis/aerobic/lawn-mowing shoes?

One of the most important investments in running is shoes.  Shoes should be fitted to your feet by an experienced salesperson.  We recommend the Springfield Running Center.  SRRC members (of which you are now a member) receive a discount.  The experts at SRC will match your foot, body, and running style to a quality shoes.  A poor fitting shoe can cause injuries - a good fitting shoe will make all the difference.

 

SRRC - Springfield Road Runner's Club

What is the SRRC?

The SRRC is the Springfield Road Runner's Club.  More than 1,000 runners belong to this club.  The club publishes a monthly newsletter (The Foot Trails), grants scholarships to local youth, sponsors runs to benefit area charities, and promotes running on all levels.  For more information on the SRRC, check out the website at www.srrc.net.

 

What are the benefits of belonging to SRRC? 

Members of SRRC receive a monthly newsletter, discounts on merchandise from the Springfield Running Center, and discounts on SRRC -sponsored races.  In addition to belonging to a network of runners offers valuable insight into training, motivation, and other running/racing opportunities.  Saturday Socials (listed on the SRRC website) are a great way to ditch the running clothes and meet other club members for a variety of events including picnics, ball games, golf outings, dinner and drinks, etc.

 

When are other opportunities for training with other SRRC members? 

Informal group runs are held in various locations during the week. Check out the SRRC website for more information.

 

What other running and racing opportunities exist for new runners? 

A great way to gain motivation is to enter a race.  SRRC sponsors many races during the year of varying distances.  Entering a smaller race prior to running Abe's Amble is a good way to get a "feel" for race conditions. The 2009 SRRC Series consists of many events throughout the year. For more information and entry forms - go to the SRRC website and click on SRRC races.

 

Where can I find information not answered here?

Check with your platoon leaders - chances are they've experienced the same issues as you. Additionally, there are many resources available online, various print publications, and of course - other runners just like you!  For injuries, be sure to seek the advice of your physician.

 

Resources