The Gillens.net

Donated Prizes	Race Headquarters	Race Start
Welcome!	Having Fun!	Award Ceremony

I am very happy to announce that the inaugural Run 4 Rwanda event went off very well! With temperatures in the low-to mid-50’s and clear skies with mild wind, we could not have asked for more perfect conditions. Both the 1-mile and 5K courses at Breckinridge Park were clear of debris and obstacles, and the first 2 miles were picturesque with tall trees, a creek running nearby, and open fields of green grass and bluebonnets. The final mile of the 5K was the trickiest part of the course, both for marking it and running it. There are two slight hills and a few spots where traffic entering the park can disturb runners, but, thankfully, no one got hurt or had problems.

Additionally, having the kids present to hunt Easter eggs before the race was very exciting and motivating for the runners. With over 400 eggs to hunt, the kids managed to run through and clear the course of all the eggs within a matter of minutes! Who wouldn’t want to get out and run with them?

Shortly after the kids finished their egg hunting course, the runners and walkers were off! Although I truly enjoy running this course, I was happy getting to hang back and cheer on everyone as they worked hard to achieve their personal goals on the course. And an added pleasure being the director was getting to hear positive feedback from participants as they returned from their run or walk. Of course, there are important things we’ve learned to improve. For next year’s event, we will be sure to have enough volunteers at all traffic crossing locations, as well as mark the hill at Mile 2.5 better so that runners don’t take a wrong turn.

Results from the 5K event can be found here. First place awards went to Ruth Waller (18:17) and Ryan Clayton (20:16). Congratulations to the both of you on a great run! Unofficial photos of the Easter egg hunt, 5K, and 1-mile event can be found here.

I believe everyone enjoyed the post-race food and award ceremony, especially. M Cafe, Panera Bread Co., and Natural Grocers donated all the post-race food, and the Robbins Real Estate Group provided all the bottled water. A special “thank you” goes to them for providing such a great spread!

More special thanks goes to all the companies sponsoring prizes and/or supplies for the race:

e3 Partners Ministry
I Am Second
Road ID
Miranda McKown - Mary Kay Consultant
Cappuccino’s Bistro
Z’s Florist
Corner Bakery
Skip Parker State Farm Agent
Ace Hardware
Tom Thumb

Here are additional event supporters who donated materials for swag bags:

Gorilla Multisport
Run-On Richardson
Richardson Bike Mart
Great Harvest Bread Co.
Which Wich of Flower Mound
Life Steps
Canyon Creek Baptist Church
Rockpointe Church

And a HUGE THANK YOU to our volunteers:

Jack and Miranda McKown
Curtis and Amy Hail
Clyde and Nancy Potts
Jamie Walters
David Gillen
Connie, Aerial, Luis, and Eli - from the Canyon Creek Baptist youth group

Your run for Rwanda today raised over $550 for supplies and materials for those that desperately need them! Thank you all!

With deep and sincere gratitude,
Sarah

My wife, Sarah, is hosting the Run 4 Rwanda 5K, 1-mile Fun Run, and Easter Egg Hunt this Saturday, April 11, and you are invited. She is fundraising for missions in Rwanda, and every dollar raised through the race will go to provide much needed funding for new church development, educational materials, HIV/AIDS awareness and training materials, Bibles, and more for people in rural areas of Rwanda. Sarah is excited to share her passion for both running and missions with you, and I hope you will come.

The cost is pretty cheap: $15 per runner or walker. I think it this is an excellent deal, considering she has lined up some great sponsors to make sure you don’t go home empty-handed. In fact, coupons and items in your swag bag will probably meet or exceed the cost of your registration! If you have kids, be sure to bring them too, as they will enjoy the Easter egg hunt and select prizes. Below are prizes that will be given out during the event for race participants:

1st place male and female finishers in each event:
“Hope for Rwanda” t-shirt
$15 gift certificate for Road ID gear

Open drawings for everyone:
Dinner-for-two to Cappuccino’s Bistro in Richardson (~ $40 value; 2 total)
Floral arrangements by Z’s Florist (~ $40 value; 2 total)
$15 gift certificates for Road ID
“Hope for Rwanda” t-shirts
“I Am Second” t-shirts
Clean Water for Africa water bottles
and more…

Hopefully, I have gotten you interested in the event, so here are details:

Run 4 Rwanda: 5K, 1-mile Fun Run, & Easter Egg Hunt
April 11, 2009
8:45 am - Easter Egg Hunt starts
9:00 am - 5K and 1-mile start
Breckinridge Park, Richardson - Parking Lot C (south of Renner Rd. on Brand Rd.)
$15 per runner/walker (adults, teens)
$5 per child in the Easter Egg Hunt
Registration is onsite and opens at 8:00 am (the first 200 registrants get swag bags)
Make checks out to “e3 Partners Ministry.” Cash accepted, too.

If you can’t make it to the race but want to make a contribution, please go to her fundraising site.

As many of you know, I am planning to travel to Rwanda in May with e3 Partners Ministry. And as a part of my fundraising strategies, I will be hosting a 5k, 1-mile fun run, and Easter Egg Hunt on April 11 in Richardson at Breckenridge Park. The race is called Run4Rwanda with all proceeds going to the Rwanda missions project. In addition, I am asking people in the community to sponsor me in a series of three separate running events: Leaping Leprechauns 10K, Butterfly Boogie 10K, and Heels and Hills Half Marathon.

This morning, I competed in the first event, Leaping Leprechauns 10K in McKinney, TX. The course was set in the beautiful and quiet neighborhoods of Stonebridge Ranch, and a fitness expo and kite festival was held in conjuction with the race. David and I agreed that it was a perfect setting for any event - run, triathlon, picnic, etc.!

The course was surprisingly hilly in the beginning with a slight head-wind. The hills were a great warm-up, and at mile 3, a gentleman running next to me said, “Congratulations, you’re fourth place female overall!” I thanked him for the boost and encouragament that his words served to me in that moment.

At a few seconds over 49 minutes, I finished the 10K as the third place female finisher. I am blessed that it was good enough for a first-place award in my age group!

Thank you to everyone who is sponsoring me in Run4Rwanda for helping me in this event! God has put together a winning team!

If haven’t had a chance to contribute as a sponsor, yet, and would like to, please visit www.firstgiving.com/fund4rwanda or contact me at hailsangel@hotmail.com.

While the intricacies of swimming technique and bike fit are obsessed over by triathletes, proper running form is often overlooked.   Most triathletes pay little attention of the specifics of their running form, perhaps thinking that “running is running” or that they’ll develop an efficient stride over time naturally.  While this might be true to a certain extent, everyone stands to benefit from at least some basic knowledge of efficient running form and how to refine their strides.  The purpose of this article will be to discuss common running flaws along with the corresponding proper correction in form.  This silent video showcases many of them, while this excellent video from Dave Scott demonstrates proper form.

Common Form Flaws and Corrections

• Poor Posture - Many runners will slouch over a bit especially when fatigued.  They’ll often look down to a point just a few feet ahead of them. This will increase contact time with the ground and put more impact on your joints.  Correction:  Develop strong core muscles and try to engage your deep abdominals when running to prevent slouching towards the end of long runs.  Strive to maintain a tall, upright posture at all times.
• Excessive Head Movement -When trying to maintain speed in a fatigued state, some runners will swing their heads side to side in an excessive effort to push themselves.  This will often lead to the poor posture problems outlined above.  Correction: Hold your head high while looking straight ahead.  Elongate the back of the neck.
• Cross-over Arms - This creates superfluous lateral movement that rides against your primary objective of moving forward.  It can also lead to joint problems.  Correction: Try running with your thumbs out and pointed up for a few runs.  This will bring your attention to your hands and give you a very visual indicator as to their movement.
• Tight or high arms -Elbow flexion less then 80-90 degrees creates unnecessary tension in the shoulders and upper body.  Correction: Try the Waiter drill defined below where you run with your palms open an up like you’re carrying a food tray.  This will automatically loosen your shoulders.
• Backwards Lean - Leaning backwards will apply sort of braking motion that resists your desire to move forward.  It can also put excessive strain on your lower back.  Correction: Run with a slight forward lean from the ankles, not from the waist.  This will let gravity naturally pull you forward.
• Over-striding -Sometimes referred to as heel-striking, the common flaw essentially is again equivalent to putting on the brakes with every stride because your body must roll onto the ball of your foot before you’re able to push off to create propulsion.  It also significantly increases the impact stress on your joints that can increase the likelihood of injury.  Correction: Take a shorter strides and consciously think about placing your foot down directly under your body instead of out in front.  The baby-steps drill outlined below is also a good corrective action.
• Low cadence - Slow leg turnover can often cause excessive vertical oscillation that wastes energy.  Correction: Strive for 90 right foot strikes per minute in order to minimize fast twitch muscle fiber recruitment and impact stress simultaneously providing a greater energy return for the next stride.

Running Drills

Besides becoming generally more aware of your form on each and every run, certain specific drills can be used to further facilitate improvement in technique.  These improvements will lead to better economy and ultimately speed by increasing your stride rate and/or your stride length.  Many of the videos of these drills come from Dave Scott and Rogue and Carmichael Training Systems

These drills would ideally be done about once per week perhaps as part of a speed session.  They should be done on a soft surface such as a track, hike-n-bike gravel trail, or level grassy field.

• Marching (Walking High Knees) - works hip flexors, stabilizers, and foot at landing
• Running High Knees -Dynamic version of marching
• Paw Backs (Marching/Skipping “B”) - works hip flexors, quads and timing for landing
  
• Skipping 
• Power Skips
• Baby Steps -emphasizes quick turnover
• Waiter Hands - relaxes shoulders and corrects for tight/high arm carriage
• Side To Side -helps with lateral strength and coordination
• Grapevine (Karaoke) - loosens hip flexors and increase mobility
• Backwards Running - works glutes, hamstring, and helps in knee stabilization

Other ways to improve economy

• Strides - While these could technically be considered a drill, I like to incorporate them into all types of runs.  Strides are essentially relaxed sprints that stimulate neuromuscular stride changes and improve flexibility and coordination.
• Fatigued Running - Long or Tempo runs that leave your moderately to even severely fatigued will challenge your muscle, mind, and stride to become more efficient out of necessity
• Muscle Imbalance Correction - Follow an endurance-oriented, functional strength training program to prevent/correct muscle imbalances.  Muscles that are usually tight and need to be stretched include: hamstrings, gastroc/soleus, quadriceps, hip flexors, hip abductors, pectorals and anterior shoulder girdle. Muscles that are commonly weak and need to be strengthened include: gluteals, hip abductors, VMO, hip adductors, tibialis anterior, trunk stabilizers and abdominals, posterior shoulder girdle and scapular stabilizers.