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San Marcos Runners Club Newsletter
In This Issue
Dates at a Glance


October 10 -
Prediction Run 6:00 p.m.
 
October 17 -  
BOARD MEETING
Old Fish Hatchery 7:00 p.m
 
October 31 -
 
SMRC Halloween Costume Fun Run 6:00 p.m.
*Club Run Information*
Visit our Facebook Page

 

Moe Johnson Mileage Award
San Marcos Runner's Club
Quick Links
UPCOMING RACES



 
Happy October, runners!
 
 
October is possibly the best month for running. The weather is getting cool, the leaves in Central Texas are turning - or dying - making everything look scenic and beautiful - kind of - and if you have a race coming up this fall, you’ve put in a lot of the hard work from the summer months, and you’re beginning to see the fruits of your progress!

But if you’re training for a half or full marathon, you’re likely heading into some very long weekend runs, so good weather with cooler temperatures is a runner’s blessing.

October is also the month where we start to see fall decor all over! Pumpkins and scarecrows and hay bales with Halloween decorations adorn the yards of homes up and down the streets throughout town. It makes running feel a little festive. I don't know about you, but being born and raised in the Northeast, the change of seasons just sort of puts a new spring in my step. An excitement for the approaching holidays starts to fester, and thoughts of the fun that holiday celebrations brings creeps in, and I look forward to raiding my kids Halloween trick-or-treat bags and robbing them of all of their peanut butter cups. I consider it a tariff of sorts... for letting them live here and for performing laundry and cleaning services for them.

Anyway... at the end of the newsletter, I’ve added a playlist of songs that I love to run long to since it’s long run season really. Take it or leave it. But I’m always looking for new suggestions for playlists since I tend to run with music. So I hope you find a song or two to enjoy on this list that perhaps you hadn’t thought to add to your playlist on your own.


This weekend on October 7th, go run long and then hit Riley’s Tavern for a cold beer and some hot rods!
Rods at Riley’s is a classic car and hot rod meet with live music. Food will be available all afternoon for purchase. Classic cars, hot rods and motorcycles welcome!

Another option might be the Texas State football game! TXST Football vs University of Louisiana at Monroe at
Bobcat Stadium! TXST Football takes on conference rivals University of Louisiana at Monroe at Bobcat Stadium! But if you live out Post Road like I do, maybe hunker down at home and avoid traffic.

On October 9th, you have Sounds of San Marcos Open Mic Night at Eddie Durham Park!
Local singer-songwriter Ashleigh Stone is MC of the two-hour event. The free show will showcase San Marcos musicians, poets, and artists. Those attending are welcome and invited to bring blankets, snacks, and refreshments.

Or, super cool stuff here! On October 13th, Farm to Table Feast at San Marcos Downtown Square!
A magical evening featuring the San Marcos Farmer’s Market and Root Cellar Catering Co. Your ticket gives you access to dinner, drinks, and dessert. The spellbinding four-course menu will be kept a secret until you arrive; please prepare your taste buds for all that the Autumn season has to offer.

October 14th through the 15th is the Scared Springs Powwow! The Sacred Springs Powwow is an annual celebration of the Native American culture that has been part of the San Marcos area for thousands of years. Native dancers from across Texas gather at the Sacred Springs in San Marcos dressed in beautiful, hand-crafted regalia. Come watch the dancers, participate in the inter-tribal dances, and enjoy the booths that offer authentic Native American arts and food.

October 21st is the Dam Chili Cook-Off at the Dam Chili Cook-Off Ground!
13th annual Dam Chili Cook Off will feature much more than chili. There will be a silent auction and artisan vendors too!! This event is open to the public and kid friendly. BYOB (no glass), $5 admission at the door.




There are tons of other things going on, as well. These are just a few!  It's a busy month in town! For details on all of the above events, please don't forget to use the link below!


 
See you out there, San Marcos Runners!

 


A RACE REPORT BY:
PAULA KORZENIEWSKI
Tom and I recently traveled to suburban Maryland to attend the wedding of our nephew Will and 
his beautiful fiancĂ© Amanda. Will's family lives in Montgomery county, Maryland which is absolutely 
breathtaking this time of year.
 
Will is the older brother of our nephew, Ross. For those of you that don't know, Ross died 
suddenly in November of 2015. As you can imagine, the death of a 19 year old healthy, young 
man is hard on a family.
 
Tom's sister, Kim, took her overwhelming grief and started a running group in Ross's honor. Ross 
loved to run. He loved to be surrounded by others giving all they had. He loved to encourage all 
those runners along the course. He loved life.
 
We decided to run a local race in Poolesville, Maryland. Both Will and Ross attended Poolesville High 
School, and Ross ran this exact course when he was 14! How cool is that?  
 
Standing at the starting line surrounded by our family and friends wearing their "Running for 
Ross" t-shirts was emotional. I looked around and noticed we were engulfed by the Poolesville 
High School cross country team. Chills. So, so powerful.  
 
The course wound through a classic Maryland neighborhood, still sleepy on a Saturday 
morning. A few families gathered on lawns and porches to cheer us on. Little kids ran out to give 
high fives. I'm sure Ross loved this race.  
 
Right after the starting gun, I tucked in with a few of the CC girls. I recognized a couple as 
friends of Ross's younger siblings. We laughed and joked until they saw their coach at the 1 
mile mark, then they left me in the dust.  
 
The first mile and a half had a fast downhill taper. The remainder of the race was a painful, slow, 
uphill climb back to the starting line. But the weather was great and the love was strong, so all 
we could do was finish with a smile. We were cheered in by family and friends. What an 
amazing race!  
 
Tom and I felt right at home as we gathered around the finish line talking to the locals. This 
small town running club was very similar to ours. Everyone knew each other. They cheered 
each other on. And they all pitched in to help, on whatever level that might be, to ensure an 
enjoyable race for all.  
 
Thanks SMRC for giving us a place to call home, and a place to share our running adventures! 
WELCOME, NEW MEMBERS!
We have one new member, Cameron Bird,  and one returning member, Ella Smith.
 
WELCOME!  So glad to have you both!  Look forward to seeing you at the SMRC events! 
 
It's never too soon to start running with a great group of people!


FALL FIESTA RIVER RUN

About :
Saturday, October 28th
Location:
Luckett Street
Fentress, Texas 78622


Proceeds to Benefit the San Marcos River Foundation Clean up Efforts, Tri-Community Volunteer Fire Department and Fentress Community Church!
It's a ver pretty course!

Race Day Schedule
07:00 Am - Registration and packet pickup
08:00 AM - 1 Mile Walk
08:30 AM - 5K Run/Walk

Entry Fees
$25 5K
$10 Walk "non competitive"
Entries after 10/14 NOT guaranteed a shirt

Award Categories
5K Run/Walk
Overall Male/Female
Senior Masters Male/Female (60 +)
Top 3 Male/Female in age groups:
1-13, 14-19, 20-29, 30-39, 40-49, 50-59, 60-69, 70-99
 
1 Mile Walk
No age group awards

Additional Info
* Food, Drinks & Entertainment
* Safe, accurate, marked course
* Water along course
* No dogs, please
* Special Drawing after awards

Contact Info:
Michael Vordenbaum, mikensuzi2004@gmail.com
 

 
COUNTRY ROADS 10K RACE REPORT
   
 
The 14th Annual Country Roads 10K was hold on  
September 16, 2017 at  
8:00 am!
 
There was a super fast lead pack, and a solid group of runners that came out to run! There were plenty of volunteers along the way as well! Many from our very own SMRC, along with volunteers from other local organizations! It was a great race!  The caps that Dave Moody handed out to the finishers were really nice also!  I can honestly say that I've seen quite a few around town since that day!  Great finisher's prize!
 
It was humid, but people still charged through that finish line with determination!  Robert Bermea was also out there, taking his most awesome race photos, as he always does!  Here are just a few of the photos he so graciously shared with everyone!  I hope he knows how appreciated he is!  Make sure you support him when you can!   
 
Here is a link to the rest of the photos!  If you love one, order it!  I can speak from experience that the quality of his photos is always top notch.
 
 
 
On another note, keep this race in mind for next year.  Support Core Running and encourage registration next year to any runner you may know!  I know Dave would love to see this race grow!    
 
 
 

GRUENE 5K/10K RACE REPORT
So, the weather couldn't have been more perfect. It was cool and sunny and just glorious running weather!  Plus, the race directors added a 5K this year!  So for those of us who haven't been running long (ahem....like me), there was a great race option!  It was awesome. It was so well organized, too, just as it always is.  The beer and food were flowing post race all over the place, too.  That always makes us runners happy.

Here are some of the photos for our club members that I was able to track down!  Congrats to everyone who placed!  I can't wait to run this one again next year!  Although, I heard the 10K route was a bit different this year....and there was some grumbling about hills.  Glad I ran the 5K!
 

A RACE REPORT BY:
EVA SANDERS
I did Skyline 25K Trail Run which was put on by Spectrum Trail Racing in the Davis Mountains State Park (High in the mountains of West Texas).  Great race, tough race at least for me!!! 
The scenery was beautiful, I am considering doing this race again next year.  I felt like a kid, running through  streams!   Beautiful West Texas!!!  They had a traveling pizza oven and we had fresh cooked delicious pizzas after the race! 

 
BOARD MEETING

Board Meeting
October 17 at 7:00 PM
Old Fish Hatchery

Please contact any board member if you have any questions or concerns at all! This is your run club.  There is always someone willing to listen to new thoughts and ideas. Board Meetings are open to members.

THURSDAY NIGHT CLUB RUN

City of San Marcos Rec Center
Remember the Thursday evening run at City Park!

This location will change when Daylight Savings comes around.  Get your last few Thursday night runs by the river in with a great group of people while you can!

RUNNING WITH MOE
Moe's Weekly San Marcos Daily Record Article
Our very own Moe Johnson writes a weekly news article.  The topics vary, but it is always great information.  Look for it!  You can always find it on the SMRC page!  Follow the link below!

 
WHERE'S WENDELL?
Wendell Wilson, long time SMRC member along with his wife, Bonnie, who could be spotted running all over town in past years, needs your thoughts and prayers.  He no longer lives in the area, but here is a note from Darrell Rhodes below. Please keep Wendell and his family in your thoughts.

*Just wanted to let everyone know that our good friend and former SMRC member Wendell Wilson is fighting a return of lung cancer. Please keep Wendell in your thoughts and Prayers.*

DEB'S DISCOUNT CORNER


Deb is sharing her codes again, when she's not busy winning something...every day of her life!

Thanks, Deb!

*Use code ultramom01 for 10% off!
 
*Use code DEBORAH2017 for 10% off!

 

 
*Use code Dallasdeborah18 for some swag Hot Chocolate Dallas run!

 
*Use code OLSON17 for 15% off!





 
Issue: # Month/Year
Issue: # Month/Year
CORE RUNNING MERCHANDISE
New singlets and comfy casual shirts to rep for the Core River Runners and the Running Rattlers of San Marcos High!

A little running retail therapy never hurt anyone!

Go visit Core and rock a new shirt or singlet at your next race!
TEAMQUEST
About Teamquest:

TeamQuest is an endurance training and fundraising program, creating a world where everyone can read! During your customized training program, you will make new friends and accomplish things you never thought possible. No matter what your fitness level, you will train for a rewarding and exciting endurance event at one of the great destination events worldwide while raising money to help children and adults with dyslexia and other reading difficulties.

IDA volunteers and staff work in partnership serving children and adults with dyslexia and all who struggle to read... because reading changes lives. The International Dyslexia Association (IDA) is an international organization that concerns itself with the complex issues of dyslexia. We believe that all individuals have the right to achieve their potential, that individual learning abilities can be strengthened and that social, educational and cultural barriers to language acquisition and use must be removed.
The IDA actively promotes effective teaching approaches and related clinical educational intervention strategies for individuals with dyslexia.

We support and encourage interdisciplinary research. We facilitate the exploration of the causes and early identification of dyslexia and are committed to the responsible and wide dissemination of research based knowledge.

 
AUSTIN, TEXAS GALLOWAY TRAINING
 
 
Join Austin Galloway as we kick off our Fall Half Marathon Training!
 
For one low training fee, you will be ready for the 3M Half Marathon and the Austin Half Marathon!
 
You CAN do it.
 
 Kickoff: Sunday, October 22, 2017
7AM
Pawn Shop Parking Lot
2201 Lake Austin Blvd, Austin
(Parking is down the hill from the Pawn Shop just past and under the Mo Pac Bridge.)
 
We are excited to have you run/walk/run with us! Email Will or call 512-653-9103 for more information. 
HOW ABOUT A SONG IF YOU HAVE TO RUN LONG......
Long endurance runs can get pretty lonely, especially if you're running solo.....OR IF YOU HAVEN'T REALLY RUN LONG IN A SUPER LONG TIME AND YOU HAVE TO TRY TO GET BACK IN THE GROOVE OF THINGS.  I fight with my mind constantly when I'm running and distracted by thoughts of not wanting to or not feeling able to. That's why portable music players were invented!  OK, not really. But for those last few miles of a long run (or those first few) when you really need that extra umph, music can make a big difference, and you can make the most of that music by picking tracks that match your pace.

Generally, if a runner matched his or her cadence to a song with 155 beats per minute, their mile pace would hover around 9:30 per mile...... So depending on your level of fitness and running abilities, you can choose from a few of the following mild-mannered melodies to help amp up your next endurance workout. If you happen to be a speedier runner (which I know man of you are.....) with a faster endurance pace, check out the playlist of songs in the 150-180 beats per minute range. I have some of those listed below, too.

Now, if you don't run with music at all, I applaud you.  I wish I could settle in and and zone out like that.  But I can't...at least not now.  I also find that music sometimes helps me to hold a goal pace if I pick just the right playlist.  There's a great deal of research that has shown how exercise, particularly running, can be optimized when a good beat is thrown into the mix. You know that surge of adrenaline you feel when your favorite song comes on and you can hardly resist belting it out like you're ...well, I dunno.....an actual singer? Well, chances are it may make you more motivated.

If you're aiming to hit a specific pace, you can use the beats of your favorite songs to help set and maintain your tempo. The match-up between a song's beats-per-minute (BPM) and mile pace will vary slightly from runner to runner, but general rule of thumb (like I mention above) says that matching your cadence to a song of about 155 beats per minute would average out to approximately a 9:30 minutes/mile pace. Every increase or decrease of five beats per minute would subtract or add about 30 seconds to your mile time, respectively.  A carefully crafted playlist can help you reach a goal! 

A cool app that I use is Rock My Run.....where you can choose playlists with certain tempos (BPM) and so on and so forth.  It helps me a lot. 

So, happy long running everyone!  If you're training for a long race, best of luck!!  Keep grinding!

Endurance Workout Playlist 
10:00 Minute/Mile pace- About 150 Beats per Minute
 
Blue Orchid by The White Stripes- 152 BPM
E.T. by Katy Perry ft. Kanye West- 151 BPM
Sail (Unlimited Gravity Remix)  by AWOL Nation - 150 BPM
AC/DC by Back in Black- 150 BPM
What the Hell by Avirl Lavigne- 150 BPM
10:30 Minute/Mile Pace- About 145 BPM
The End Has No End by The Strokes- 143 bpm
Guns and Horses by Ellie Goulding- 144 bpm
Toxic by Britney Spears- 143 bpm
Glory and Gore by Lorde- 144 bpm
Times Like These by Foo Fighters- 145 bpm
11:00 Minute/Mile Pace- About 140pbm
Applause by Lady Gaga-140 bpm
Little Lion Man by Mumford and Sons-139 bpm
You Really Got Me by Van Halen-139 bpm
Counting Crows by Accidentally in Love-138 bpm
Feel Good Inc. by Gorillaz-139bpm


Speed Work Playlist 


150-155 BPM
Harder to Breathe by Maroon 5-150 BPM
Only the Good Die Young by Billy Joel-152 BPM
Sex on Fire by Kings of Leon-153 BPM

156-160 BPM
Don't Stop Me Now by Queen-156 BPM
Ain't No Rest for the Wicked by Cage the Elephant-156 BPM
Oh Gravity! by Switchfoot-157 BPM

161-170 BPM
I Can Transform Ya by Chris Brown (ft. Lil' Wayne)-167 BPM
Riot Rhythm by Sleigh Bells-170 BPM
Upgrade You by Beyonce-169 BPM

171-175 BPM
Rude Boy by Rihanna-174

Empire State of Mind by Jay Z (ft. Alicia Keys)-174 BPM
Such Great Heights by The Postal Service-175 BPM

176-180+ BPM
Lola by The Kinks-176 BPM
Heartless by Kanye West-176 BPM
Rock and Roll by Led Zeppelin-181 BPM

My ALL TIME favorite running songs......

25 Miles  by Edwin Star-125 BPM
Ready to Go by Republica-130 BPM
Only the Young bu Journey - 72 BPM (Not fast....but....how can a song from the Vision Quest soundtrack not be motivating?)

Are they fast? No.....but these 2 songs can keep me going forever.....and isn't that what matters?  Just....don't....quit......



A NOTE FROM EMPIRE RUNNER'S CLUB MEMBER,
BRUCE KOEPP
I have recently ePublished a thriller: Heel Strike, and invite your club members to check it out on Smashwords, Barnes & Noble, and soon on Amazon Kindle.

The story is an Hawaiian-style mixed plate of fragile relationships, internal competitive conflicts, and deadly consequences. The cost is minimal: $4.99 but this is NOT a sales pitch. I'm reaching out to the runner-readers and would appreciate your posting this brief notice in upcoming club newsletters. Keep signing up for club races and enjoying life. Mahalo.
 
 
Member of the Empire Runners Club, Santa Rosa, CA
 
Bruce Koepp


                 
Core Running Opportunities
                 
* TUESDAY NIGHTS at 6:30 PM - Did you know that Coach Framke hosts a track / speed workout session every Tuesday evening at 6:30? The location changes, so be sure to check the Facebook group to follow notifications!  Join his Facebook group to stay informed about times and locations!  Click the link below!  These sessions are open to the public and all are welcome!  The more, the merrier! 

* NEW TIME!!!! : WEDNESDAY NIGHTS at 6:00 PM - Core Running Company in town hosts a Wednesday night 3 mile run at 6 PM near the new location off CM Allen.

* NEW TIME FOR SUMMER : SATURDAY MORNINGS at 6:00 AM - Core Running Company supports a 
long run on Saturday mornings (usually at 6:00 AM leaving from the store.) Water stops along the way and the route generally gets posted to the FB page a few nights before.  All paces welcome!
 

Again, follow the Facebook page for changes in times and locations!  Remember,  all ages and fitness levels are welcome! 
 
Like us on Facebook
2017-2018 SMRC CALENDAR OF EVENTS
How To Stay Informed
 
SMRC Website

 

Visit the SMRC Web Site for upcoming races, race results, dozens of running resources and more.

 

SMRC Monthly Newsletter

 

Check your email inbox for SMRC monthly newsletters and additional reminders and other relevant and valuable information.  

 

SMRC Meetings

 

Attend an SMRC meeting. Our meetings usually feature the exchange of lots of news and discussion about current goings-on in the San Marcos running community. Plus, you can meet and hang out with local runners, and maybe even line up a partner for your training runs.

Meetings of the San Marcos Runners Club are open to the public. Anyone in the community who is a runner, jogger, walker, has an interest in these activities or in fitness in general is encouraged and welcome to attend the San Marcos Runners Club meetings.   

 

The schedule for 2017 - 2018 is below! 

 

Facebook

 

There is almost daily communication and tons of photos from so many of our members on race day on the SMRC Facebook page. Be sure to click on the FB icon in the far left column to join us.

 
2017 - 2018 Important Dates To Note and Remember!

Club Meetings:

*Speaker information will be announced through Member Communications and Social Media.
March 7
San Marcos Activity Center, Multi-Purpose Room 7:00 p.m.
May 2
San Marcos Activity Center, Multi-Purpose Room 7:00 p.m.
July 11
San Marcos Activity Center, Multi-Purpose Room 7:00 p.m.
September 12
San Marcos Activity Center, Multi-Purpose Room 7:00 p.m.
November 7
San Marcos Activity Center, Multi-Purpose Room 7:00 p.m.

Board Meetings:

*All SMRC Members are welcome to attend the Board Meetings!
April 25
Old Fish Hatchery 7:00 p.m.
June 6
Old Fish Hatchery 7:00 p.m.
August 1
Old Fish Hatchery 7:00 p.m.
October 17
Old Fish Hatchery 7:00 p.m.
December 5
San Marcos Activity Center, Multi-Purpose Room 7:00 p.m.

Member Events: 
 
*Final details announced closer to the dates through Member Communications.
February 28
Mardi Gras Run/Party 6:00 p.m.
May 6
Cinco de Mayo Run/Party 6:00 p.m.
June 20
SMRC Picnic 6:00 p.m.
August 15
SMRC Pizza/Pool Party 6:30 p.m.
November 21
SMRC Thanksgiving Dinner 7:00 p.m.

Community Events:

*Final details announced closer to the dates through Member Communications and Social Media.
March 21
SMRC Spring Mile Challenge 6:00 p.m.
April 11
SMRC Easter Egg Trail Run 6:00 p.m.
September 16
Country Roads 10K 8:00 a.m.
October 3
Prediction Run 6:00 p.m.
October 31
SMRC Halloween Costume Fun Run 6:00 p.m.
December 12
SMRC Christmas Lights Run 6:30 p.m.
December 14
SMRC Christmas Formal Dinner 7:00 p.m

The more the SMRC grows in numbers, then the more involved it can be in the community, along with offering running camaraderie and support to all members.  Please be as involved as you can, attend the meetings, and encourage running/walking friends and family to join!  New members bring new ideas!

Looking forward to a wonderful year!


 
Sincerely,

Rebecca Rounds
Newsletter Editor
San Marcos Runners Club

WHAT DO YOU HAVE TO SAY?

 

Do you have an interesting story idea, announcement or other content for the newsletter?  We really want to hear about it!  Please contact us and let us know at newsletter@sanmarcosrunners.org!  Great race stories, runner profiles and  information that you help provide will only help to make this newsletter great!   
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Core Running Co.
RUN LOCALLY / SHOP LOCALLY
 
CORE RUNNING is San Marcos and Hays County Premiere Running Store. Servicing all levels of runners and walkers. Located on CM Allen Parkway in downtown San Marcos! San Marcos Runners Club members receive 10% discount from Core Running Company!

San Marcos Runners Club, PO Box 1203, San Marcos, TX 78667
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