Do it in the Woods!! 20 MILES...... .....With Dick and Mark
Runners of all abilities are invited to join Dick Pond Athletics and Coach Mark Buciak, QCC for a 20 Mile Run at one of the most beautiful place to run in all of Chicagoland.........The North Branch Bike Trail. The path is completed paved and is mostly tree covered.
PERFECT..........If you are running the Chicago Marathon, another Fall Marathon or a half........... Or even if you are not racing with Fall and just want to have an enjoyable run in the woods with friends
DATE: Saturday, September 17th
LOCATION Bunker Hill Forest Preserve, off of Caldwell Ave about one mile North of Devon Turn LEFT off of Caldwell into the Bunker Hill entrance then go less than a block. Look for the red brick restroom building. Plenty of free parking!
TIME: 6:45am Check-in featuring free pre-run massages by Scott
7:00am: Signing of release forms continue
7:10am: Pre-Run warm-up and stretch by Scott
7:20am: Coach Mark's Welcome and Final Tips
7:30am: RUN.........10 to 20 miles
DISTANCE: 20 Miles or less. Since it is an out and back course (not a loop course), you can make a "U" turn whenever you wish if you choose to do less than 20 miles.
WATER STATIONS: There will be 10 water stations on this out and back course
BYOB: You are encouraged to bring your own smaller water bottle to carry with you and to fill at our water stations
BYOW: This is not a race. It is a training run so there will be no clocks on the course. Bring Your Own Watch or GPS
COST: Absolutely free. You are our guests! We love runners!!!
RSVP: Please RSVP to Coach Mark if you plan on running with us so we can prepare properly for a first class event Your reply is needed by Wednesday, September 14th.............www.theroadtoboston.info
POST-RUN STRETCHING & FREE INJURY SCREENING By the PT's of Athletico...........10:30am to 12:30pm
QUESTIONS: E-mail Coach Mark at: firstname.lastname@example.org
VOLUNTEERS: YES, we need you and we love you! Please e-mail Coach Mark Marathon Training With Coach Mark Buciak, QCC
Runners, joggers and walkers of all abilities are welcome. Coach Mark specializes in a more personalized approach with smaller group training so that all runners receive one-on-one attention. This will benefit all runners − from novice to veteran marathoners, but especially those running their first or second marathons. All participants receive the following benefits when training with Coach Mark: · Training with a Coach that has over 40 years of running, racing and coaching experience · A daily individualized training schedule for a 25-week training program (others are typically 18 weeks) · Weekly e-mail newsletters from Coach Mark with training tips and encouragement
Weekly fund raising tips to help you achieve and surpass your fund raising goal
· Weekly Saturday runs and Thursday evening fun runs
Pre-run warm-up and stretching sessions plus the training tip of the day
Post-run cool-down, stretching, core sessions and Q & A with Coach Mark
· Virtual training for those who can’t attend Saturday runs, have difficult schedules or live out of town · Access to Coach Mark by phone and e-mail for your questions and concerns · Free injury screenings by physical therapists at Atletico Physical Therapy
Nutritional advice for runners and healthy recipes
· Discounts on brand name running shoes and apparel
Discounts on entry fees to important pre-marathon races and the 20 Miler Run on September 17, 2016
· Invitation to Pre-Season Evening Social and a Post-Season Victory Celebration · Invitation to Coach Mark’s Summer Runner’s Retreat in August
Coach Mark (PB: 2:30:25) has completed 59 career marathons, including 7 Chicago and 36 straight Boston Marathons. The only thing he loves more than running is sharing his passion and knowledge of running with other runners. Coach Mark has been training runners for over 25 years and is the only training program to have achieved a 100% completion rate for his marathoners (Chicago and Boston Marathons: 2007-2015). He specializes in coaching charity runners. Helping them achieve their running and fund raising goals.
Check out Coach Mark’s heart experience at: http://www.impacteverydaynm.org/tuesday(You may have to cut and paste)