Fall racing Season is Off! Marathons!!
A couple of years ago there were hardly enough marathoners to support the 4-5 events in the Midwest on the fall calendar. Now there are thousands of marathoners and almost a score of races. When you go to the Runner's World Marathon Calendar, you can literally pick any weekend of the autumn and drive to a Midwest race. Between the last weekend in Sept. and the first of Nov. There are 14 marathons within a 5 hour drive from Des Moines. Iowa itself has 4 - Quad Cities, Des Moines, Sioux City and Mason City. Missouri has 2- Blue Springs and Kansas City, Minnesota 2- Walker and Twin Cities, Wisconsin 2 - Neenah and Ashland, Kansas 2 - Wichita & K.C. and Illinois (Chicago), Nebraska (Omaha) and South Dakota (Rapid City) one race each. If you are in shape, the Heartland is booming with marathoning opportunities. If you have a nagging injury, you can give yourself a week or two to heal and another event awaits. All the new runners have created a demand for more and better organized events, and they abound..
Great Fall Races for All you Others
Whether it's a marathon or a more reasonable goal of a 5K or 10K, there is no shortage of events to pick from right here in our home state. Fall festivals are plentiful and from Labor Day to Thanksgiving, Iowans have great races in all areas of the state. If you prefer 5K's there are over 35 before Nov. 2nd. There are more than ten 10K's, 3 five milers, 5 XC/trail runs, one triathlon, one duathlon, 3 marathons and one ultra (6 or 24 hour runs). Whether you're a beginner or "on the verge of being committed", there is a race out there that is cut out for you.
Try out the Trails
Last year after the Living History Farms Race we talked about how to include more XC / Trail races in the area. Those of us here in Central Iowa even discussed the possibility of a circuit with the "Farm" race being the climax. We didn't follow through, but the rest of you did. There are now more than a dozen trail & cross country type races scattered throughout the fall months here in the state. Take a look at our calendar and find out how much easier on the legs running XC can be.
This is the season when the Iowa landscape takes on it's most vibrant colors. Whether you live in a city or are from a more rural setting, don't miss out on "autumn in Iowa". It's the best running weather and as the trails firm up they are the place to get out and see natures spectacle. Iowa has over 25 trails scattered around the state and some of them extend for more than 50 miles. Go to our web page and find the list at; www.FitnessSports.com. If you know of one we are missing, let us know about it.
Trails are perfect for recovering from an injury or just putting in the mileage. Softer surfaces and varied terrain keep Johnny on the road to fitness.
Cold & Dark
The Equinox is right around the corner (Sept. 22) and with it comes darkness. Many of us don't have the opportunity to run in the middle of the day, so there is a chance we will be running in the dark. Whether it is the traditional vest or the more discrete legbands, armbands, headbands or belts, make sure that you've got something on that lets those drivers out there know where you are. Play it safe, We (Fitness Sports) need our customers.		 New Products Arriving Daily
Just a few new shoes this time of the year. Most are updated of existing models.
Adidas
Supernova Control 3- Consumers Reports said it was the best. They just improved it. Primarily a new upper.
Asics
1090 - Many considered the 1080 the best value in running today. This is the improved version.
Mizuno
Wave Alchemy 3- a great seller that now comes in widths. A softer ride and better lacing.
Wave Legend II- a truly straight lasted shoe with great support and durable cushioning.
New Balance
1221 - this is their top of the line serious running shoe and it has the ride. Once tried, it is hard to go back.
833 - this series has proven itself and they don't mess with it too much. Basically the same.
Saucony
Grid Triumph- cushioned comfort for that soft, smooth ride. This shoe brings back the feel of the Grid Web.
Living History Farms Volunteers
Last year over 3900 runners signed up to participate in the 24th edition of this fall classic. We are still searching for about 300 that never came across the finish. That kind of numbers means we need masses of volunteers. If you are not planning on running, how about coming out to help.
Fitness Sports and the Capital Striders are looking for around 3 to 4 hundred good volunteers to allow the "Largest Off Road Race in North America" to be all that it can be.
This year's event will take place on Sat. Nov. 22 at 9 AM. The course has been decided on and will be 6.2 miles. We need workers for;
Packet pickup 5-8 PM Fri. Eve.
Late reg. & packet PU 7-9:45 AM Sat.
Course marshals 8:15-11 AM Sat.
Post race refreshments 8:15-11 AM Sat
Finishline workers 8:15-11 AM Sat.
Awards & clean up 10:20-12 N Sat.
Take a look at your schedule, decide whether you prefer to sleep in, and give us a call with when and where you want to help with and observe the fun. You won't see this many loonies running anywhere else in central Iowa and it's a big party atmosphere. With this being the "Silver Anniversary" we are planning some special surprises.
Don't Change Your Habits
If you are planning on The Des Moines Marathon, or one of the many others, we have a couple of important suggestions. Don't change what has worked. If your shoes have taken you all this way, stay with the exact same model. If you need to replace them, do it now! Get a couple of 8 or 10 milers in before the big day.
The same goes for socks, shorts and tops. Don't try out new outfits on race day. Chafing is not your friend. Don't eat anything different for breakfast or during the race. If you've been using Gu, Hammer Gel, Power Gel, etc. stick with that brand. Something new just might upset your tummy. Marathoners don't need surprises.

Sept. 13 Wild Cat Den Trail Run, Muscatine, IA. Ken Hyman 319/262-9040.
13 Camp Courageous 5k Run/Walk, 9AM at the Camp, Monticello, IA. Phone: 319/396-4459.
13 Dam 2 Beach Run/Walk. 5K R/W, 10K Run. 8AM start. Geode State Park. Bill-319-367-5971 or John-319/385-8966.
13 Fossil & Prairie Cross Country-5K Run & 1M Walk. 9:30 AM, Fossil & Prairie Park, Rockford. Barb at 641/756-3490.
13 Mitchellville Progress Days 5K, run or bike, 2M walk, 8AM, City park. Mitchellville, IA. George @ 515/967-5141.
18 Evening Glow Run/Walk, Grays Lake, DM, IA. 5k race and 2 mile walk. Amy Lego at 515-286-4962.
20 Hanging Rock Run 5k & 2 M Fun Walk. Redfield, IA. Prize money for top 3. 6:30 pm, Ph. Doug Jones @ 515-833-2165.
?? AAU Cross Country Meet @ Atlantic, IA. 10AM, 14 & under age group. Dan Haynes - 712/243-3934.
20 Spartan Fund Run, 1/2 mile & mile at 8:30, 5K & 10K at 9:00. In Solon, IA. 319/624-3278
20 Run for Jamie & Jim's Kids, 10K & 5K, 8 AM. Peet Jr High School in Waterloo/Cedar Falls, IA. 319/277-4134,
20 Hope Run, Ames, IA. 9am. Certified course starting and ending at the ISU football stadium, Ames. 515/239-2210.
20 Pilot Knob 5 Mile Trail Race & 4K Fun run, 10 AM, Pilot Knob State Park, Forest City. Contact Paul at 641/377-3321.
20 Beaverdale Beaverdash for SMA, 5K & 1M, 8 AM. Beaverdale Shopping Area, Des Moines. Greg at 515/274-5609.
20 Cresco Gravel-Grinder Duathlon, R-3.5M, B-10M (off road), R- 3.1M. 9 AM, Balk Park, Cresco, IA. Ph. 563/547-3434.
21 Blue Sky Run 5k to benefit the Beloit Residential Treatment Center. Beloit Campus, Ames. 2 PM. Ph. 515/232-7262.
27 Hospice of Washington County 5K"When Caring Matters Most", 9 a.m., Sunset Park, Washington, Iowa. Ph. 319/653-7321.
27 SKO:OOT Triathlon Knoxville, Iowa. Recreation Center, on Park Lane at 8:00 am. Mike Gaffney 641/842-7275.
27 Pancake Day Classic, 10K, 5K and 2 mile walk. Pancakes after the races. 8 AM, Centerville, IA. Holly @ 641/437-1975.
27 Woodbine Applefest Run / Walk, 8K & 2M.Cash awards, 8:30 AM, Woodbine, IA. Joe or Mike 712/647-2387.
27 Oktemberfest Citizens 5K/10K. Courthouse Square, Marshalltown IA, 8 am. Julie Eipperle, Ph. 641/473-3019,
27 11th Annual Fall Bike Ride, 5K & 10K Run, 10 AM at Big Creek Beach, Polk City, IA. 515/984-9189.
27 Walk/Run for the Cure, 5K. 9:25AM, John Adams Middle School, Mason City, IA. 800/433-3883 ext. 6548.
27 5K/10K RAWHIDE RUN and 5K COWPOKE WALK @ 8:00 a.m., Robins, IA. Lewis A. Fry at 319/393-2219.
27 Milt Henderson Classic, 5K and 2 M run / walk., 8:30a.m. Mount Ayr. Darrel @Work 641-464-0510, Home 641-464-2090.
28 Quad Cities Mara & Mara Relay, 1/2 Mara, 5K, 1M, 7:30AM, Moline. Joe @ 309/755-6176.
28 Omaha Arts on the Green Marathon, 1/2 Marathon & Marathon Relay, 6 AM, Omaha, NE
30 Urbandale Superstar X C Kids Mile is @ 4:15 PM. Larry Jablonski, Olmsted School, 515/457-5801.
Oct. 4 Tornado Alley Run, 5K, 10K, 1M. Begins at City Hall in Algona, IA. 8 AM. Peg at 515/295-9251.
4 THE MILL RACE Run, 5K run / walk, Amana's Oktoberfest, 8a.m. Amana Colonies Visitor Center. Susie 319/622-3337.
4 Bridges of Madison County, 7K Run / walk. North River Stone School, Winterset, IA. Cathy @ 515/462-2445.
4 Indian Summer Distance Classic, 10M, 4M, Trail Run, 9 AM., Lake MacBride State Park, Solon, IA. 319/363-7138.
4 Run the Ridge XC Race, Pioneer Ridge Nature Area, Six miles south of Ottumwa. 8AM. Ph. Kurt 641/682-3091.
4 AAU Cross Country Meet @ Southwest Comm. College, Creston, IA. 14 & under age group. Pat Schlapia 641/782-5645,
5 Des Moines Marathon.& Half Mara, Des Moines, IA. Phone Helene @ 515/288-2692.
5 Especially for You, Women's 5K Run & Walk, 1 mile, Breast Cancer, 8AM. Cedar Rapids. 800/626-6826 or 319/398-6821.
11 University of Northern Iowa Homecoming 5K, 8 AM Cedar Falls, IA. E-mail to:redemske@uni.edu.
11 Race for the Cure, 5K run/walk at 8:30AM. Starts at Sec Taylor Stadium in downtown Des Moines. Info @ 515/309-0095.
11 Playground for Ashley Memorial Race, 5K and 1M Run, 2M walk. 9AM, Richland. Dave 319/456-6111, Fax 515/661-2353.
11 Jefferson County Hosp. Walk/ Run. 9 AM. Fairfield. Jefferson County Hospital, 400 Highland Ave. Fairfield, IA 52556
11 Killer Bee 5K, 8AM, Davenport, IA. Rusty@ 563/333-6290.
11 Capital Strider's Equalizer 6 Hour/24 Hour Runs, Gray's Lake Park, 8 AM, Des Moines. Ph. (before 9PM) 515/255-3986.
11 USATF Youth Cross Country Meet. Valley Southwoods School, West Des Moines, 9 am.
11 Columbus Day 5K Run/walk. Columbus Junction. 8AM. Ph. Mike 319/728-2911 or 728-7039 eve.
11 Canine Capers - Run with your canine companion! Eagle Point Park, Clinton, IA. Jan Scott at 563/242-2457.
?? AAU Cross Country Meet @ Bloomfield, IA. 14 & under age group. Linda Rowe 641/664-1828.
12 Miracles in Motion 5K race. 8:30 AM at Red Cedar Lodge in Squaw Creek Park, in Marion Iowa. Ruth 319/362-0777.
12 Run for the Roses, 5K & 10K, an Ames tradition. A great breakfast included with the race. Mike @ 515/292-6604.
12 Iowa City "Run for the Schools".1/2 Mara, 10K, 5K, 1M, 1/2M. Iowa City. Lori Riley 319/338-1753.
12 Great River Road Race, 10K, 5K & 5K Walk. 10 am at Pikes Peak State Park, MacGregor, IA. Don @ 563/873-3511.
18 5K Run and Walk for Mental Health, George Wyth State Pk, Cedar Falls. 9 AM.
18 Viking 5K Run & Walk, at Grand View College, Des Moines, IA. Beautiful tree lined course. Jean @ 515/263-2957.
18 St.James Knight Flight Youth Run & 5K, 9 a.m. St. James School, Washington Iowa. Cindy at 319/653-2414.
18 Weekender Lewis & Clark Mara., 5 Man Relay, 5K Run/Walk and a Kids 1M Fun Run. Chris-712/252-4041.
18 Ice Cream Run, at the Northeast Iowa Community College Campus, Calmar, IA 9:00 a.m. Kristie Austin at 563/539-2522. 18 Homecoming 5K Road Race. 9am, BVU Football Field. Storm Lake, IA. Brett Carney at 712/749-2265.
18 'Dr. Robert Tucker' Loras "XC" Open Invitational, 10:30 AM, Dubuque, IA. Ph. 563/582-6838.
18 Wild Coyote "XC" 5K, 10K & 1 Mile Fun Run, 9 am. Spring Valley Tree Farm, Williamsburg, IA. 319/655-7445.
25 Simpson Alumni & Friends Meet, 5k. "XC". Pickard Park, Indianola. 10 am. Ashley Bennett at 515/961-1640.
25 AAU Cross Country Meet @ Glenwood, IA. 14 & under age group. Doug Wignall @ 712/527-3774.
25 The Funky Flannel XC Fun Run/Walk. 9AM at the Iowa Veterans Home, Marshalltown. Ph. 641-752-1730
?? YWCA Domestic Violence 4 Mile Run/Walk, Kids Run. 8AM at Murphy Park in Dubuque, IA. Sue @ 563/556-3371.
?? Spook Run, Family YMCA 5K & 10K, 9AM @ Charles City Family YMCA. Cara @ 641/228-2254.
25 Grant Wheeler Memorial 5K Run/Walk, 9 AM in Cedar Falls, IA. Don Williams at 319/277-7362.
?? Pi Mile Run: 9th Annual 5K Run. Iowa State University campus in Ames, 8:30AM. Brian Crawford @ 515/572-7649.
?? Marion's SODA's Fun run and Walk, 9 AM at Marion HS.
26 ZTA 5K Run/Walk. 11 AM. City Park in Iowa City, IA. This race benefits breast cancer awareness. Kara 319/431-3334.
26 On the Road for Education Marathon and Mara Relay, 5K & 10K, 8 AM. Mason City. Steve & Ryan @ 641/421-3451.
26 Halloween Hustle 5k, Kids Mile, Tot Trot@Raccoon River Park, W Des Moines. 11am. 515/224-1888 or 224-9901ext.229.
?? Iowa AAU Cross Country Meet, age group. Urbandale Middleschool, 78th & Aurora. Deb Conlon 515/276-3615.
Nov. 22 Living History Farms Off-Road Race. 10K & 1+M at 9 AM. It's the Original. 515/277-4785 or 800/529-7684.

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