Dickens of a Long Run!

As many of you no doubt know, this weekend is Ebensburg's annual Dickens of a Christmas celebration.

To put our own stamp on the event, we EARCites thought we would try something new. So how about:

A Dickens of a Long Run

Saturday, December 5, 7:30 AM

We will meet at Up-n-Running Ebensburg, and go out-and-back on the Ghost Town trail. The distance and pace are entirely up to you. We can't predict who will be there, nor how fast/far they will be running. So bring a friend or six, and let's see what happens.

As an added bonus, our friends at Up-n-Running will have donuts and coffee at the store for when we finish!

Don't Forget the DDC Collection!

For this year's Turkey Trot, EARC will once again hold a collection on race morning to benefit our friends at the Dorothy Day Center.

Please bring along non-perishable food items and personal hygiene products. The drop-off truck will be parked outside of Dauntless Firehall.

We thank you in advance for your contributions to our community!

Veterans Day Run and Turkey Trot Preview

Join us this Wednesday (11/11) at 6:00 PM for a Veterans Day run! We will be previewing the Turkey Trot course, which will be marked with turns and miles.

This is a non-competitive "just for fun" event. So wear your red, white, and blue, as well as reflective gear and blinking lights if you have them.

Runners will meet at Up-n-Running at 6:00 PM. From there, we will walk over to the start (by the fire hall) and begin.

Just a reminder, if you haven't signed up for the Turkey Trot yet, make sure to take care of that soon. The race is almost full, and you don't want to miss out!

Also, if you are not running but can volunteer, please contact our volunteer coordinator. We can always use the help.

The Turkey Trot course

The Brother Shamus Shuffle

Here's a fun, non-competitive event that has become an annual tradition: The Brother Shamus Shuffle on Saturday, August 22, 2015.  Proceeds go to the Dorothy Day Center at Saint Francis University.

See the flyer below for details or visit the event website.

Track Night and C25K Begins!

Just a reminder that tonight (Wednesday, May 27), we will be kicking off our Beginning Runners group at 6:15 PM at the Central Cambria High School track! Unlike previous years, to register, just stop by Up-N-Running Ebensburg (208 W. High Street). If you can't make it before tonight, come out to the track anyway, and complete the registration another time.

In addition to our new runners, we hope that our veteran EARCites will be on hand for a workout this evening. This group generally does between 2-3 miles of quality. So an EARC favorite is something like 8-12 x 300s, with a 100m recovery jog.

If you think that speed work is only for the hardcore few, you're wrong. Anyone who runs regularly (at least 3 times per week, 3 miles or more) can benefit by doing workouts. They break up your routine, improve your stride efficiency, and help improve race performances. So if you've never tried a track workout, now is your chance.

One last note... our rain policy. If there is thunder and lightening, consider track night canceled. Otherwise, running in the rain is one of the joys of the sport. So we'll be out there.

Beginning Running Group 2015!!!

Our Beginning Running Group is back for 2015!

As always, this group is ideally suited for brand new runners, recreational joggers (people who can complete 1-2 miles), and people looking to get back into shape.

We are excited to have two new faces taking the lead: Kevin and Julie Doyle. Well, I guess they aren't technically "new." Kevin and Julie are founding members of EARC and owners of Up-N-Running Ebensburg. So you've seen them around at races and on the roads.

They will be following the same format used with our previous groups, starting with the "Couch-to-5k" training program. And our "graduation race" is still the Ebensburg Homecoming 5k on July 25.

So below are further details. Please feel free to share far and wide!

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WHAT: Training group to prepare beginning runners to complete a 5k (3.1 mile) race

WHEN: Wednesday Evenings at 6:15PM, May 27-July 22

WHERE: Central Cambria High School Track 

REGISTRATION:  Please register before the first session at Up-N-Running Ebensburg (208 W. High Street). The cost is $20.00 (Cash or check payable to Ebensburg Area Running Club). This covers the weekly training sessions, an EARC/UNR shirt and entry into the Ebensburg Homecoming 5k on July 25, 2015. Runners under age 18 must be accompanied on all runs by an adult. All Participants are responsible for their own safety.

HELPFUL HINTS: Wear running shoes and comfortable attire. If you aren't sure if you have the right shoes, just ask at Up-N-Running when you register. After doing a gait analysis, you will be provided with many options to try. Be sure to bring your own water bottle. It's important to stay properly hydrated and to drink water to replace what you lose when exercising.

CONTACT INFORMATION Julie and Kevin Doyle julie@runpa.com (814) 472-2200

Meet and Greet with Olympian Brian Sell

If you haven't had a chance to visit Up-n-Running in Ebensburg yet, here's a good excuse: Olympian Brian Sell will be there from 2:00-4:00 on Saturday (May 2) for a "meet and greet."

Additional details can be found here.

Brian is a friend to many EARCites, having done his high school running at Northern Bedford and completed his college career at Saint Francis University.

After a few years of running with the Hansons Distance Project in Detroit, he qualified for the 2008 Olympics in the marathon. The trials for the Beijing games were held in New York City in November of 2007. Brian was, to say the least, a long shot to make the squad. But a smart race plan and a remarkable work ethic resulted in a third place finish.

Some come on out and meet Brian Sell!

Oh, and make sure to ask him about the macaroni statue that the good folks at Brooks made in his honor...

The Return of Wednesday Workouts!

Now that the weather is clearing up, we will be resuming Wednesday evening workouts. However, since the track is currently covered in snow, we are running the roads for the next few weeks.

So here's the plan...

Starting this Wednesday (March 18), we will meet at 6:00 PM at Up-N-Running (208 W. High St). Runners/walkers will have two options:

1. A workout, such as mile repeats around Elderwood or hill repeats up S. Cherry Street.
2. Or a run/walk through town, such as the Turkey Trot course.

Needless to say, everything depends on who shows up and our collective ambition level. So bring a friend, and come join us!

Elderwood Loop: It's exactly 1 mile, and it's a "segment" on Strava. If you're not familiar with Strava, check it out. Before too long, you'll find yourself running way too hard at random places on random runs. Because... SEGMENT!!!

Saturday Group Run Starting From Ebensburg's Newest (and only) Running Shop!

I case you haven't heard, Up-n-Running will be opening their Ebensburg store this Saturday at 10:00 AM! The location is 208 W High St.

UnR is owned and operated by EARCites Kevin and Julie Doyle. Kevin's dad, Ed, started the store in Valencia over a decade ago. Kevin worked there when it opened. Prior to that, he ran professionally in Detroit as a member of Hansons-Brooks Distance Project. Julie is a lifelong runner as well, having raced everything from 2 miles to the marathon. So needless to say, these people know their stuff!

To celebrate the opening, Up-n-Running is hosting a group run this Saturday, starting at 8:30 AM. We will start from the store, which is right next to Everyday Gourmet.

Runners can cover whatever distances they choose, and UnR will provide drinks and goodies for post-run recovery.

So come on out for the fun, bring a friend, and please help us to welcome this terrific addition to our local running scene!

Yep, the new store is right where Gearhart's used to be. Don't worry, the gerbils are long gone. Only running shoes and gear from now on. 

Christmas Eve Community Run!

It looks like we'll have higher than normal temps on Christmas Eve day.

So how about this: let's see how many people we can get out for a "community run" on Wednesday! This will be a non-competitive, just-for-fun, watch-out-for-traffic, bring-a-friend, burn-some-calories-before-gorging event.

If you have EARC gear (hat, shirt, speedsuit), put it on and show some local pride.

Here's the plan:

• Meet at 8:30 AM on December 24 at Penn Eben Park (intersection of W. High/N. Julian)
• Walk, jog, run the Turkey Trot course (do more or less if you want)
• Bring furry companions, jogging strollers, whatever.

We hope to see you out on Wednesday. Happy trails and happy holidays!!!

Turkey Trot: We're Almost Full... And Bring Non-Perishables!

If you haven't signed up for the Turkey Trot yet, register online now because we are very close to our limit. Registration will probably close by this weekend, so don't delay!

Also, if you are not running but are available on Thanksgiving morning, we could really use your help volunteering. Please see this previous post about volunteer duties, and e-mail Kate Remillard if you can lend a hand.

Finally, for everyone participating in this event, PLEASE bring non-perishable food items and/or hygiene items to the race. We will be collecting them and handing everything to Saint Francis University's Dorothy Day Center. We started the food drive in the first year of the Trot, and it has grown alongside the race ever since.

So let's keep on helping the DDC, Turkey Trotters!

Please help us fill the DDC's truck again!

Turkey Trot: We Need Volunteers!

Shirts are boring. Run the TT this year and graduate to the knit cap!

 The 5th annual Ebensburg Turkey Trot is just around the corner!

The race is a wonderful community event that includes hundreds of walkers and runners. Proceeds from the race support the Dorothy Day Center at Saint Francis University, Dauntless Fire Company, and EARC events/outreach.

If you haven't signed up, make sure to register online soon. We're already close to hitting our limit, and we have some terrific "race swag" this year (see image above).

If you aren't planning to run, but you'll be in the area, we are in need of a few good volunteers. Past races have been largely successful due to our enthusiastic volunteer corps. Generally, we need volunteers to help with:

1. Packet pick-up on Wednesday evening November 26, 2014 from 4-7pm (Dauntless Firehall).
2. Packet pick-up (Dauntless Firehall)  and course set-up on Thursday morning November 27, 2014 from 7-10am.
3. Race course safety during the 5k. This requires standing on a street corner to point runners in the correct direction and slow/stop traffic. We provide you with an orange safety vest and specific instructions. The race begins at 9am and walkers/runners are typically through the course by 10am. If you live in town, we do our best to position you at a point along the course closest to your home.

If you are willing to volunteer, please e-mail Kate Remillard. Even better, if you have friends and family willing to help, please put them in touch with Kate too!

Happy trails!

The Turkey Trot course. It's got everything: uphills, downhills, and even a flat section or two.

Student Veterans of America 5k

Looks like October 11 is going to be a busy day out at Saint Francis!

In addition to the Solar System 5k that starts at noon, they have the Student Veterans of America 5k at 9:00 AM. So early risers and later risers have options. Or you can just do both...

Details for the Veterans 5k are below, or you can find the registration form here. Proceeds will benefit homeless veterans.

Solar System 5K

Will Neil deGrasse Tyson run this one?

The Solar System 5k will be hosted by the Science Outreach Center at Saint Francis University on Saturday, October 11 at noon.

More information can be found at the race's Facebook page, as well as the registration form. 

Here is a description of the course and its cosmic design:

The course will begin on the mall in front of the Science Outreach Center. Solar 5 unifies health and natural sciences into one event. We scaled down the Solar System to five kilometers, so it is much more manageable for us to reach the boundaries of the Sun’s domain (the Solar System). We will run or walk (or stroll) from the center of the Sun to the finish line near Pluto! As we run (walk), we will learn how the Sun generates energy in its core and how we use it on Earth. We will encounter planets and their moons, cross the Asteroid and Kuiper belts, meet asteroids and comets, and learn some tips from health specialists on how to stay healthy through-out our life’s journey.

LHTA passing on a great deal to EARC

Laurel Highlands Therapeutic Academy (LHTA) has been good to EARC over the past several years and remains the house name in massage therapy in the Mainline area.     LHTA is a licensed massage therapy school that has produced hundreds of certified massage therapists over its 10+ years.   LHTA's student therapists need hours to graduate and get certified so LHTA allows them to massage the greater Ebensburg public at very favorable rate.  

Well now LHTA is reducing its rate even more for EARC members.   If you are an EARC fan on Facebook, have run any of our races or just have the standard EARC gold shirt that you wear when you run then we have the deal for you.

For the next month LHTA is taking their already very reasonable Hot Stone massage rate and reducing it to the ridiculously cheap rate of $35 for an hour massage.  

Please reserve while supplies last.

Thanks LHTA for reaching out to the running club.   We do get sore.

Click on their page here: http://www.lhtacademy.com or call 471-6871

Hollidaysburg Haul 5K

Saturday, September 20, the 11th Annual Hollidaysburg Haul 5K, followed by a free kids "fun run."

The 5k kicks off at 9:00 AM from the Diamond in Downtown Hollidaysburg (300 Block of Allegheny Street).

Registration is online, or complete the form below.

The All-Comers Track Mile

The "All-Comers Track Mile" is organized by Doug Hoover, an EARC regular and the head track/cross country coach at Saint Francis. While this is a "no-frills" event (with no entry cost), it is is a good, competitive experience for all participants. See below for details...

The Brother Shamus Shuffle

Here is a fun, non-competitive event to benefit the Dorothy Day Center at Saint Francis University. I just received word that they extended the shirt-guarantee-date to August 8. So you still have time to secure a shirt.

Here are the details...

The Brother Shamus Shuffle is a fun community event that will be held on Saturday, August 23, 2014. The event will begin at the Ghost Town Trail in Ebensburg at the Memorial Field Pavilion. Bicycle riders, runners, and walkers are all welcome to participate and will depart at 9 am, 9:15 am, and 9:30 am respectively. There is not a minimum distance to travel. The registration fee is $20 and registrants will receive a shirt, refreshments, and personal satisfaction of helping a good man and worthwhile cause. For more information about the shuffle or to register, call 814-472-3004 or 814-472-3150. To receive a shirt, please register by July 31, 2014. Download the registration form here. 

Carrolltown American Legion Riders 5k

A nice 5k up in Carrolltown on Saturday, August 23rd. The race starts at 9:00 AM, and it benefits the Wounded Warrior Project.

The registration form is below, and a PDF version is here.

Homecoming 5k and Onward New Runners!

Yet another fantastic showing by EARC and especially the Beginning Runners group at the Ebensburg Homecoming 5k! Chris Geddis of the Gingerbread Man Running Company was on hand to time the event, and you can find results at his site here. Below are some pictures taken by EARCite Stephen Baker, most of which are from the turnaround point in the race.

If you were part of the Beginning Runners group and couldn't attend on Saturday, we will have your EARC shirts at the track this Wednesday. Indeed, our Wednesday "track night" sessions will continue through the summer, and we are hopeful that our new runners will become regulars. We realize that many people find themselves in a challenging place after finishing the C25K program. With the race in the background, it is now up to you to decide what you want to do.

So what can you do now? Consider these three options:

1. Maintain. Keep doing approximately 30-minutes of jogging at least 3 times per week.  And keep running 5ks. This second step is important. Races help keep you motivated. They give you something to train for.  Each winter, I hit a point where I DO NOT want to step outside for a run. It's usually around this point when I sign up for a spring race. If I don't have something forcing me out the door or on to the treadmill (or as I call it, the "dreadmill"), then I'll pack it in. So keep an eye on this blog for upcoming 5ks, or bookmark sites like Miles of Smiles, the Runner's High, the Indiana Road Runners, the Nittany Valley Running Club, and the Hollidaysburg Area YMCA.
2. Improve your 5k. The 5k is a great distance. It's long enough for the challenge of a distance run, but short enough that you don't wreck your body. If you're at a point where you'd like to improve your 5k time, then start exploring training programs like Hal Higdon's "Intermediate" 5k program. If you scan the schedule, you'll notice that he has Wednesdays reserved for interval training. I know of a certain club that does intervals every Wednesday...
3. Go longer. How about a 10k? Or a half-marathon? Yes, if you've done the C2K5 program, you can potentially do either of these distances. And the Hollidaysburg YMCA hosts a 10k and half-marathon in October. Or maybe you'd like to travel to a race. The website Marathon Guide is the most comprehensive source that I know of for races of all distances (despite the site's name) across the nation. As for training programs, take a look at Hal Higdon's website. EARC's half-marathon training group is currently working through the "Novice 1" program. If there were enough motivated people from the C25K group, I could envision another group training for a half later in the fall.

OK, so with that, we say congratulations to our "graduated" new runners, and happy trails!