Weekend Group Runs
- Written by Dave DeGroote Dave DeGroote
Here are some details about the group runs including what sponsoring entails and how we plan the calendar.
Sponsoring a run is really pretty easy. Usually it just means you put out some water in designated water drops along the course and pick up the cups afterwards. Here's a list with some more details:
- Drop water at a few places along the course and at start/end. We try to mark the water drop locations on the maps for each run... normally somewhere out of sight (so a good samaritan doesn't "clean it up" for us!). The water drops are normally just a gallon of water (tap is fine) and a stack of paper cups in a plastic bag. Optionally you can add some gatorade, gu, etc., especially if there's a long run option.
- Pick up the water/trash after the run
- Try to make sure no one gets left behind. The group can do run-backs for slower runners, wait at decision points along the course, find equally paced running partners, etc.
There's also other optional things a sponsor might do depending on the details of the run:
- Bring a few copies of course map for new comers... no need for this is the course is simple, such as an out & back.
- Optionally organize post-run activities, e.g. breakfast / brunch, coffee, picnic, cheer on racers, etc.
Sponsoring a run also has its benefits:
- Fame and fortune!
- You pretty much get to pick the run if you'd like. Have a favorite place/route? Volunteer to sponsor and we'll add it to the calendar!
Group run goals:
- Regular meeting times
- Provide run support (water, etc.)
- Variety of distances and paces
- Plan weeks to months in advance
- Variety of starting locations. Mix in new locations w/old favorites.
- Support local races. When there's a local race the official club run will often be running the race itself. If it's a longer run we may plan another group run that allows us to cheer on the racers afterwards.
Group run guidelines:
- Starting Time:
- 7:00 am - June thru September? (Beat the heat)
- 8:00 am - October thru May? (Post sunrise)
- Later for brunch options?
- How to do mapping?
- Start by adding any local races we want to support
- Add one run each weekend near State College
- Add one run each weekend a bit farther out (e.g. Bellefonte)
- Look for new courses in surrounding towns for variety
- Track the runs we have and how many people attend ()
- For each run:
- Plan several courses w/various distances, 3M, 5M, 10M
- For trail runs, have a non-trail option
- For longer races, plan a shorter run for non-racers
- Ask people to sponsor - let them know how easy it is
- Potential post-run activities
- Keep a log of past runs, all club runs, and try to rotate through all of them.
- Popular runs more oftten
- Ask for to suggest their favorite runs - hopefully they will sponsor it.
Possible future runs:
- start location Bernel Park near airport - Bellfonte loop
- Get ideas from biking site?
- Game lands - non-trail option?
- Tofftrees Trail - sunset Park
- Pine Grove Mills
- Four Hills
- Pensylvania Furnace
- Tunnel Loop
- Port Matilda
- Circleville trail
- - Wind Mill run
- Mount Nittany Marathon - Club sponsored water stop? Shorter group run before hand (e.g. watch race start, short-cut run to water stop arriving before first runners)
Arts Fest, Flutopia, Herbies's Home town loop
Group Run History
|Bernel Road Park||7/11/2015||2|
|Cherry Run Trail||6/20/2015||9|
|Spring Creek Canyon||6/28/2015||4|
|Spring Creek Park||6/14/2015||10|
The 1st Annual Runner Education Seminar/Workshop Series
- Written by Tara Murray Tara Murray
The Nittany Valley Running Club is proud to announce its 1st Annual Runner Education Seminar/Workshop Series. The series consists of two seminars and workshops in the month of June that will cover topics important to runners: Nutrition and Strength Training. The seminars will be run by professionals in the respective fields and are presented at minimal cost to you. You can register (online sign-up) for any or all of them, but hurry! Registration is limited! NVRC Club members get a break on the price for these seminars. If you're not a member, sign up here. You'll pretty much make back the cost of dues in one seminar!
Information on the series topics and presenters, and on how to register, is in this flyer and on the Event Calendar. (Note: A seminar on self-defense for runners originally scheduled as part of the series had to be canceled.)
NVRC Winter Blood Drive Results
- Written by Mike Casper Mike Casper
Thanks to all who braved the wild winter weather, baked, volunteered, and came out to donate at yesterday’s NVRC blood drive. The drive collected 15 units, and we had two first-time donors! That and the unbeatable NVRC energy made the day enjoyable. If you weren’t able to donate at this drive, we hope to see you at the next one!
Special thanks to Bob and Kathleen Crowe for volunteering, Sarah Clements for child care and homemade treats (she took care of the Clements’ two children while Jake donated), and Jaimie Wright and Meira Minard for more delicious treats.
Winners of the prizes drawn at the drive were:
Rebecca Stewart – free entry to Arts Fest Races (5K, 10K, or 10 Mile)(7/12/15)
George Lesieutre – free entry to Crack O’ Dawn 5K (6/28/15)
Chris Menseck – free entry to Beidleheimer Sidewinder 10K (5/9/15)
Kassidy Colton – free entry to Linden Loop 5 Miler (5/3/15)
George Conrad – free entry to Allegheny Front Trail Run (20K or 50K)(7/25/15)
Kathy Moir – winter fleece or cap
Jake Clements – winter fleece or cap
It’s never too early to put the next installment of this unique drive on your calendar. The next drive will be on Thursday, Sept. 10, a few days after the 2015 Mount Nittany Marathon (Sept. 6).
Thanks for supporting the NVRC and the American Red Cross!
Nittany Track and Field Summer Program Sign-ups!
- Written by Mark Fedkin Mark Fedkin
The Nittany Track and Field (NTF) youth club starts its 11th track season this May and invites youth athletes from 8 to 18 years old to join. We create training opportunities for both beginners and experienced athletes. Whether the kids have competitive goals or simply want to work on technique, strength, endurance, or just learn new things, NTF is a great place to spend some time during the summer.
Practice starts Tuesday May 5th at the State College High School Track. The season will go until July 17th. Practices are scheduled for Monday through Thursday from 6:15 to 7:45 pm. Registration is now open - please visit our Registration page for sign-up forms and other details.
We have a great group of coaches coming back this summer, and we plan a lot of different activities and events this season. New this year, NTF Club will host a youth invitational meet on June 6th - Central PA Youth Track Meet, which will hopefully provide a new competitive opportunity youth in Central PA. We are looking for volunteers for both club practices and the track meet mentioned above.
For more information about the NTF club and updates, please visit our website www.ntfxc.com.
NVRC Supports 2014 United Way Day of Caring
- Written by Martin Mazur Martin Mazur
For the 2014 United Way Day of Caring, Cheree Jones and Sheryl Balkey organized a crew of bushwackers for the fourth year in a row. The project was again the golf course perimeter bike path/jogging path, this time along the northwest side of the Penn State Blue Golf Course. There were saplings, bushes, brush, assorted shrubs, and unruly tree branches that were clogging and cluttering the path. The volunteers were: SF& Company (12 volunteers), Joe Hughes--Penn State Golf Courses PGA General Manager/Head Golf Professional, Sheryl & Seth Balkey and Cheree Jones. The crew cleared the way so that runners have a clear treadway and golfers can see runners so they can yell "fore!". The NVRC chipped in to pay for some food and refreshment. Here are a few pictures.
The clean-up crew.
Free University Wilderness First Aid Series
- Written by Martin Mazur Martin Mazur
Central PA is an excellent place for running on trails and forest roads. Unfortunately, accidents do happen. So – what do you do? Find out in this series, held on four Wednesdays between now and June at Appalachian Outdoors at 123 South Allen Street in State College. The series is led by seasoned Wilderness Medical Specialist and EMT, Tim Kohler. Bring your questions! Ages 8 and up are welcome. Refreshments served. Sessions run from 7 to 8 PM. Series flyer.
April 22 - Session One: Wilderness Injury: Now what?
Tim will highlight the assessment process, awareness of surroundings, and getting the help required.
May 13 - Session 2: Breathe & Gasp! Respiratory Issues and Things that May Bite.
Tim will focus on asthma, allergies, and creatures such as spiders, ticks, and snakes that can turn a good day into a bad one.
May 27 - Session Three: You’re Running Hot & Cold
This session will cover thermoregulation; hypothermia, hyperthermia – and dehydration for good measure.
June 10 - Session Four: Don’t Leave Home Without These!
What do I need to carry? Find out in this session. Tim will let you know which essentials items need to be with you when you head out into the wild.
Tuesday Evening Track: It's Good To Be Back!
- Written by Marty Mazur Marty Mazur
July 29, 2014
Tuesday Evening Track returned on a cool, cloudy evening. Ten runners showed up, including a couple of kids from Mark Fedkin’s Nittany Track and Field Youth Group. Marty Klanchar, Andy and Matt Maguire, John and Jacob Iceland, Mark and Nikita Fedkin, Adam Ilgen, Bob Shafer, and Marty Mazur showed up at the Penn State Track.
We tried to follow the format of the old Tuesday Track workouts of a few years ago. The main difference between these and lunchtime Thursday Track is that we have more time in the evening. This allows us to do two things: some track warm-ups and plyometric exercises, and more volume in the workout itself.
Mark Fedkin got the ball rolling with about 15 minutes of track warm-ups taken right from his NT&F playbook. These included toe-walking, heel-walking, running with various kinds of knee lift, skipping, jumping jacks, and backwards and sideward exercises. It looked like an elementary school gym class, but all these exercises are used to increase flexibility, range of motion, and turnover.
Marty Klanchar called the main workout, a downward ladder: 1600-1200-800-400, at 5K+ pace with long (400m) rests between reps. The rest didn’t seem long enough after the 1600, but the workout got easier and faster at the bottom of the ladder.
Tuesday Evening Track will continue through August and hopefully into September. We will move the workouts to the High School track as soon as it’s available again. We may move the start time earlier as we lose daylight. We’ll let you know.