Author: Timm Huffman

You’re invited: Learn about Special Olympics NH, May 18

GMRC and Special Olympics New Hampshire have shared the Livingston Track during our Wednesday afternoon workouts for the last couple years, so we reached out to them to learn a little more.

Special Olympics NH Logo

What we discovered is that SONH is currently preparing several athletes to compete in the USA Games in Florida in June and is raising money to support those athletes. The board felt this would be an excellent opportunity to give back to local athletics using funds raised for this purpose in 2021.

Please consider joining us for a special event before the afternoon workout on May 18. There will be a short presentation by SONH and their athletes about the program, followed by a donation from GMRC.

When: 5:15 p.m., May 18

Where: Livingston Park Track

Add to your calendar


Hope you can make it!


The mission of Special Olympics New Hampshire is to provide year-round sports training and athletic competition in a variety of Olympic-type sports for children and adults with intellectual disabilities, giving them continuing opportunities to develop physical fitness, demonstrate courage, experience joy and participate in a sharing of gifts, skills and friendship with their families, other Special Olympics athletes and the community. If you are interested in making a personal donation to Team New Hampshire, please visit their fundraising page.

Track tips

With track set to start this week, I wanted to share the tips below for those who may be new or haven’t joined us for a while. This will explain how we run our workouts, how to choose a pace group, and some track etiquette.

-Timm Huffman

We’re excited for you to join the GMRC track workouts for the season. Below are instructions for choosing a pace group and a few other tips and tricks to get you started. Happy running!

Selecting a pace group

GMRC track workouts are set up in six basic groups and are based upon speed work training for the 5k. The difference between the groups is the duration of the recovery period between intervals.  

Generally speaking, the groups are listed with the fastest group first.  It’s a good idea to have a designated person to count repetitions and someone who looks at the time sheet to remind everyone when they need to start their next lap.  Which group should you go in?  Below are some suggestions.  

Time ranges for the groups are based on a target goal of 45-90 seconds of rest between repetitions (depending on the distance).

Banilla – is suggested for runners targeting under 6:15 5k pace, or sub 19:30

Green – is suggested for runners targeting 6:15 to 7:00 5k pace, or 19:30 – 21:45

Blue – is suggested for runners targeting 7:00 to 7:45 5k pace, or 21:45 – 24:00

White – is suggested for runners targeting 7:45 to 8:30 5k pace, or 24:00 – 26:30

Yellow – is suggested for runners targeting 8:30 to 9:15 5k pace, or 26:30 – 29:00

Red – is suggested for runners targeting 9:15+ 5k pace, or 29:00+

How to read the Time Chart  

Everyone starts the first repetition (rep) at 0:00, when the clock  gets turned on. The time chart then lists the repetition start time for each subsequent rep, vertically below the color of your group. After finishing each rep, walk over to the chart to see when the next time you are supposed to start. This is also a good opportunity to grab a drink of water and see how many reps you have left in the workout.

Basic track etiquette

Lanes 1 and 2 (inside lanes) are reserved for those running a rep. It is best for runners to try to stay in lane 1, or as close to it as possible. The inside lane is 400m and is the shortest way around the track (the difference between running in lane 1 compared to lane 2 is about 4 meters per lap).   

Runners starting a rep should be mindful of runners finishing a rep.  Start your rep in lanes 3 and 4, and only slide into lanes 1 and 2 if no runners are incoming.

FOR SAFETY purposes, when faster runners encounter a different group on the track, it is the faster group that should go around the slower group.  No runner in the middle of a rep should feel pressure to “get out of the way” of anyone. It is in fact more dangerous.  The faster runner is behind and has the best lines of sight to avoid other runners.   

When finishing a repetition, exit to the inside of the track to allow outgoing runners a path to the curve.  If no runners are outgoing, always check over your right shoulder before cutting to the outside of the track.

Tips to get the most out of the workout

Try to have an idea of what time you want for each rep and try to hit that time for every rep (give or take 1-3 seconds – there is a pace chart under the workout to see what time a 400 should be run in, from a 5:00 min/mile -12:00 min/mile).   

The first repetition is often the slowest, as you are warming up.  If you want to go faster, save it for the last 400m/800m, as practice for your kick in a race.   

Warming up is key. 10-20 minutes of running, with a few (2-6) strides (think rep pace running), will help get the legs ready to perform.  

Most important tip: HAVE FUN!

It’s track time, and other club updates

Club,

I want to start by apologizing for the long delay in any official updates or postings. It has a busy winter and I can’t believe Mill Cities was already three months ago!

Transferring the MCR trophy to GCS 🙁

Speaking of Mill Cities, I would be remiss if I did not start this update with a note to say that our hard-won victory was withdrawn by the event organizers. They determined that, because some of our teams had 4 instead of 5 runners, those teams were not scoring eligible. They did not single us out and, in fact, a number of teams from other clubs were also deemed ineligible for scoring. When all was said and done, the Gate City Striders were once again named the victors.

However, I’m not upset about this at all. I thought we had a tremendous showing and lots of support from our running community. We learned a bit about building our teams (I guess we should have read the rules more thoroughly…), and are poised for another run at first place later this year.

Next big news – we have our permits for the track from the city and will begin our weekly 5:30 a.m. and 5:30 p.m. Wednesday workouts at Livingston Park, April 6. I’ll be updating calendars to reflect this over the next couple of weeks.

If you attended the club holiday party, you already know that Sid Slark is stepping back from serving as the evening workout coach. If you are interested in stepping up as the next evening workout track coach, please reach out to me or one of the other board members to let us know.

Ok, now some other news:

  • 2022 dues are… due. You can pay via check or the Membership page on the website (note that we are still trying to clean up the online payment process to make it a better experience for all)
  • If you’re interested in getting more involved with the club, please reach out to your favorite board member. We have lots of ideas to improve our club but can’t do it without your involvement. I’ll share more specific needs soon.
  • Mark your calendars for Thursdays in July – We will again hold our Family Summer Fun Run Track Meet series and will need volunteers in order to make it the best event possible.
  • New year, new look and feel for our website – check it out (if you’re not already reading this on our site)

Alright, that’s it for now. See you on the run!

Timm Huffman

President, GMRC

Mill Cities Relay final info & holiday party reminder

Next Sunday is the Mill Cities Relay and GMRC will be well represented with about 80 runners. The Cap’n thinks we will be strong contenders for top club this year. Below are the final details and don’t forget to come out to the holiday party this Friday at The Great North Aleworks ($10/person, RSVPs are encouraged)!

Mill Cities Relay Details:
Meet at 6:15 a.m., Sunday, Dec. 5, at Stark Brewing Company, 500 N. Commercial St., Manchester, NH. It is a little early but this will give folks time to meet and figure out what vehicles will be used.  In years past, I know some folks have needed to get home earlier than carpool will allow. If this is the case, please speak up, so we can plan rides/carpools accordingly.

Captains will also collect $10 from each runner.

We will carpool to the start of the relay at Eagles Wing Function Hall, 10 Spruce Street, Nashua, NH.

The relay starts at 8 a.m. 

Since this is a marathon-distance relay, most teams can expect to be finished running between 10:30 and 12. The race ends at Claddough Pub, Claddagh Pub, 399 Canal St, Lawrence, MA, and lunch is included.

For captains/team drivers, here is the link to the course information and locations/maps for the transitions: https://millcitiesrelay.com/race-info/course/.

Additional notes for the race from the Cap’n:

  • Prior to the start of the race, get an estimate of how long each runner takes to complete their leg. This will help you determine how much time you have between transition zones.
  • Drive to Transition 1 (Leg 2). All teams need to leave the Eagles Wing Function Hall 5-10 minutes before the start of the race to avoid being caught up behind the racers, as there is a spot where the runners cross the highway on route 3 and if you get caught behind that you might not make transition 1. 
  • After the handoff, collect your runner and proceed to transition 2 (Leg 3). Leg 3 is short (2.5 miles) and should take your runner between 14-20 minutes to complete. With this tight margin, it may be necessary to drop runner 3 at transition 2, then proceed immediately to transition 3 to drop runner 4, circling back to pick-up runner 2 before grabbing runner 3 on your way to support runner 4 on the long leg.
  • Leg 4 is a nine-miler and you will have plenty of time to support your runner a couple of times, but be sure to arrive at transition 4 on time.
     
  • You can support runner 5 early on, but you should hustle to the finish line, as some streets are blocked off and the drive can take a while.

Questions? Contact Timm Huffman.

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