Quote of the Month
"There is no avoiding pain, especially if you’re going after ambitious goals. Believe it or not, you are lucky to feel that kind of pain if you approach it correctly, because it is a signal that you need to find solutions so you can progress. If you can develop a reflexive reaction to physical pain that causes you to reflect on it rather than avoid it, it will lead to your rapid learning and evolving." - Ray Dalio
Happy October all! I'm so pumped up to be right in the thick of racing season. The Berlin Marathon crew got the ball rolling nicely; let's keep the pedal down!
I really like the above quote from Ray Dalio, and with the fall racing season upon us, it's a fantastic reminder of what's in store for us when we toe the line. All racers have similar doubts as race day approaches - "Am I ready for the challenge of race day? It's going to hurt a lot! Am I ready for that?" First, the answer is YES. Second, pain is often twisted into something bad. Something that means you're doing poorly. A feeling that should be avoided. However, the only way you are going to accomplish a goal (a PR, placing well, etc) is by going through pain. A lot of it. If you refuse to acknowledge RIGHT NOW that you will go through pain, you will not be prepared for it on race day and in the compromised mental state that accompanies late race fatigue, you will back off and give pain power over you. If instead you view pain as a GOOD thing (since on the other side of pain is success!), you will be ready for it. When pain comes, you will calmly identify it, embrace it, move it aside, and continue executing and competing.
There is nothing wrong with pain. It is supposed to be there and it actually lights the path towards victory. Make sure you follow along!
We’ll be hosting our 4th annual DWRunning Ludington Team Camp Labor Day weekend 2019 - hold the date!
We’re hosting a post-Chicago Marathon party - come celebrate if you’re racing and come celebrate our racers if you aren’t! RSVP here.
We’re updating strength/GS routines and our Training Docs - if you have any feedback for us, submit it here!
Allie & Dan are volunteering at the Northern Illinois Food Bank November 7 and 14 from 1-3pm. Let one of us know if you want to join!
An Illustration by Coach Dan Kittaka
Refuge Les Mottets, - September 2018
September Race Highlights
Chris Porst - Half Madness HM - 1:18:25
Jess Vogl - Half Madness HM - 1:44:21
Gina Rumore - Labor Day 5k - 20:39
Anando Naqui - BQ.2 Marathon - 3:02:15 (BQ!)
Melissa Urban - Mag Mile 5k - 30:01
Katy Daker - Mag Mile 10k - 47:21
Malla Seljeseth - Naperville Trails HM - 1:59:02
Kwang-Youn Kim - Berlin Marathon - 3:11:57 (BQ!)
Rudy Valenta - Berlin Marathon - 3:16:13
Moira Ryan - Chicago HM - 1:25:4
Lana Macnider-Lazaridis - Chicago HM - 1:26:09
Adrienne Eynon - Chicago HM - 1:28:08
Stephanie Miller - Chicago HM - 1:31:45
Katy Daker - Indy Women’s HM - 1:41:24
Malla Seljeseth - Bucktown 5k - 24:46
Sean Gill - St. Pet's 5k - 18:43
Age Group Wins
Chris Porst - Half Madness HM - 1:18:25
Curt Hansman - Half Madness HM - 2:10:07
Stacy Nigrelli - Gatorade Steelers 5k - 21:52
Dave Walters - Alpine HM - 1:21:58
Kim Weiss - Alpine HM - 1:27:50
Sean Gill - Naperville Trails HM - 1:25:33
Ryan Gooding - Race Judicata - 17:11
Stacy Nigrelli - Chicago HM - 1:37:46 (90% AG rating!!)
Things We're Vibing
Focaccia Bread from our very own Joanne Molinaro! Check out episode 25 of @the.korean.vegan on Instagram
If you see anything worth sharing, please let us know!
Upcoming Events & Major Races
10/6 - LR @ Waterfall Glen
10/7 - Chicago Marathon & post-race party @ Anando’s!
10/13 - LR @ Busse Woods
10/20 - LR @ Waterfall Glen & bRUNch
10/25 - Fireside chat
10/27 - LR @ Prairie Path
Check out the calendar (and add it to your own calendar!) here.
10/3 - Colleen Baker
10/8 - Sarah Duffy & Sarah Koelln
10/9 - Dan Walters & Declan McDonnell
10/11 - Curt Hansman
10/15 - Jess Bird
10/18 - Damon King
10/19 - Nimrod Gutman
10/20 - Melissa Urban
10/21 - Katy Daker
10/25 - Julie Bruns
10/30 - Aaron Agustin
Meet the Newest DWRunners!