Run little rock
Getting to Know Team Red White and Blue
We all know someone who has served. Or is serving this great country! Thank you. THANK YOU. We celebrate veterans for their love of our country and willingness to sacrifice for their fellow Americans. If you want to support your running veterans – consider getting to know Team Red White and Blue! Ultimately, the aim of Team RWB’s community-building program is to bring veterans together with civilian citizens in a way that enables them to establish authentic friendships.
Go! Running loves supporting this amazing group. What a better time to hear from a few of these wonderful runners.
Lisa Palicki Webb, a runner for Team Red White and Blue, shares us her love of camaraderie. “My favorite thing about Team RWB is the unconditional camaraderie and team spirit that the Eagle provokes. We can be anywhere at any time, and when someone sees the Eagle, there are words of encouragement and shout outs to kindred spirits. It’s a warm, proud feeling of belonging to a group with a beneficial purpose.” She also added. “My favorite thing about working with veterans is being close to those who have served and made a difference for our country. It gives me comfort to somehow be a part of their nurturing and growth outside of the service. My husband is retired Air Force. He served 24 years, so I have a special bond with the military community.”
Everyone is welcome to be a part of Team Red White and Blue, from civilians, to active military, to veterans. This is what drew Lisa Gunnoe to Team Red White and Blue. She said, “Team RWB encourages not only inclusive membership, but also inclusive leadership. Anyone can become a leader in Team RWB and Team RWB will help that leader grow in essential leadership qualities which help that leader not only in their volunteer role in Team RWB but also in their home life, church, community, any interaction with another person. All of these relationships can become improved with the leadership qualities available to learn through Team RWB volunteer leadership. Team RWB is a hands-on organization. Awareness is good, but then what? Team RWB answers that question by being where the veterans are and encouraging them to make connections in their communities through physical fitness and social activities. Lets roll our sleeves up and get to work along side our veterans to enrich all lives.”
Since US veterans are some of the most highly trained in the world, they have skills worth emulating. Lisa is honored to be able to work with veterans. She goes on to say, “Our veterans are humble. Most often when you thank a veteran for their service they don’t see themselves as heroes and they are a bit uncomfortable with the attention. Veterans have so much to teach us. In the way Team RWB is structured those veterans are given the opportunity to teach those lessons.”
Thank you to our veterans and Team RWB. Want to join the “eagles?” It’s free to join and there are no fundraising requirements. You just have to show up! www.teamrwb.org
The Go! Breakfast Club
The Go! Breakfast Club –
It’s the end of a long run; sweat pouring, feet pounding, and stomach growling. Your body says you’re finished, but your appetite is just revving up.
Since September is Better Breakfast Month, we asked a few of our family of runners to share their favorite post run breakfast or recovery meal – something that gets them through and/or what they treat themselves to.
Here’s what they had to say:
“I like to make a recovery breakfast: omelet with lots of chopped onions, peppers and mushrooms and sometimes feta cheese.” – Lisa Mullis
“After a long run I immediately crave a good Pale Ale or IPA. When we run downtown we all like the Sausage, egg and pepper jack on an everything bagel at Andina’s Coffee Shop on 3rd St. My next go-to is an omelet and pancakes from either IHOP or Cracker Barrel. Then when we run from the heights I like the b-fast pizza at US Pizza brunch with a Bloody Mary.” – Chris Ho
“One of my favorite breakfasts after a good run is a slice of gluten free, Salba Chia sandwich thin (toasted) with avocado smashed on it, and topped with a slice of tomato, a few leaves of spinach, and the tofu breakfast strips from the no meat athlete cookbook. As a vegan, I love that I get a good bit of protein to help rebuild my muscles with no animal byproducts or meat. I like to bake enough tofu strips for a few days to be able to make it a fast breakfast.” – Andi Stracner
“My favorite post-run breakfast is scrambled eggs with avocado and a big cold glass of 2% milk. And when the need strikes, I add wheat toast. Yum.” – Monica Ritchie
“A killer long run for me is a fast, hilly 30 mile run in the National Forest. Because of the distance to get there I have to be creative in finding things I can carry in my cooler that won’t spoil before I get finished. I try to ensure that I have a good source of protein and healthy carbs. Usually that is a wrap with avocado, lettuce, tomato, and a chickpea burger with fruit on the side or a quinoa salad either homemade or purchased from a specialty grocer and a good craft beer. My theory is that I can splurge on a little junk food after a long run but I typically don’t because I honestly enjoy the healthier stuff. Every now and then I do crave a cheeseburger and I almost always indulge when the mood strikes.” – Stacey Shaver-Matson
What is your favorite post-run meal? We know something just popped into your mind. So share it! We’d love to hear from you. Drop a comment below or on Facebook.
WRA – Celebrating 20 years of Empowering Women
Each year, Go! Running has the opportunity to meet some amazing and inspiring women all across central Arkansas through the Women Run Arkansas (WRA) clinics. This organization has been sponsoring FREE run/walk clinics across the state since 1997. This 10 week training program begins the first week in March and finishes with a 5k on May 13th. Since it’s well underway this year, we’d like to give a shout out to all the amazing women who are out there right now, making their goals a reality. Congrats.
Recently, Go! Running caught up with a few of the leaders of local WRA groups to see what they had to say about this wonderful group of women runners:
Monica Ritchie – North Little Rock
When we asked Monica what her favorite thing is about her group she said, “The smiles, the encouraging words, experiencing their successes while achieving a few of my own. Meeting so many different women with different stories, careers and personalities is incredibly inspiring. It’s absolutely refreshing and fulfilling to be part of a group with similar goals. When women find the strength they seek within their selves they find it changes them somehow. Usually for the better. It takes a leap of faith to join a large group of strangers to do something you have never done before. I think this is why we have so many return every year. It’s empowering to know that the smallest changes in your life can make the biggest impact.”
Getting to know Monica. Monica is the co-director of the North Little Rock WRA group and has been running for 7 years. She is also President of the Hot Legs Running club and enjoys exploring, running and walking on wooded trails all around the state. She especially loves her WRA running group. She loves watching women become friends and support and motivate each other at the WRA clinics. The group empowers women to run through action and understanding. They understand that every woman is different but everyone has the ability to achieve goals. This group lends support to runners and walkers of all levels and no woman is left behind on the trails.
Monica’s favorite race is the Village Creek 25K at Village Creek State Park. She said, “There is something about gorgeous trails in the woods with spectacular views that give me peace and bring me back year after year.”
Join Monica and the North Little Rock WRA group on Mondays and Thursdays at 5:30 at Burns Park Soccer Field. There is access from here to all the various paved trails in the area as well as all the gorgeous views along the river trail system.
Lisa Perk – Little Rock Fellowship
When we asked Lisa what makes this chapter of WRA so special she said, “The clinic is a truly special group – although we have many returning faces each year, our new participants seem to feel like long-time friends from the minute we start our workout. We have a dynamic group of leaders and my co-director Barbara Sugg is the peanut butter to my jelly.”
Getting to know Lisa. Lisa claims herself to be an adult onset runner, because she picked up the sport at age 39. She started running with a small group of women and fell in love with the sport. When she moved to Little Rock in 2012, she sought out the running community here, which has provided her with new friends and wonderful opportunities to give back to the running community. She especially loves working with her chapter of WRA because the group welcomes all women at all levels of running. Their group even has a stroller moms walking group. WRA is truly a judgment free place to exercise and the leaders really create a safe space where women can be enthusiastic about running and healthy living. This chapter of WRA meets at Fellowship Bible Church on Kirk Road Mondays and Thursdays from 6:00 p.m. to 7:00 p.m.
Wendi Holzkinecht – Hillcrest
When we asked Wendi what her favorite thing is about her group, she said: “I love seeing the ladies transformation about themselves, especially Week 5, when the ladies start seeing a big change.”
Getting to know Wendi. Wendi is the director of the WRA Hillcrest Runners and has been running for 11 years. She loves this group of ladies that lead and participate in WRA. Wendi enjoys helping ladies become stronger and her favorite thing is seeing each woman’s transformation as a runner and a person. She especially enjoys week 5, when women really start seeing a change. Her favorite race is Women Can Run 5K Run/Walk event in May when everyone “graduates” at this special 5k.
Not everyone runs. You can join a walker group, where your goal is to walk up to 3.1 miles using slow-fast intervals and increase your time to 50 minutes. You can also join one of their runner groups. The beginning group run/walks and their goal is to complete a 5k and the intermediate runners train to run consistently and run at least 4 minutes before taking a break. The Hillcrest WRA group meets on Tuesday and Thursday nights at 5:30 at the War Memorial Stadium Parking Lot, corner of Markham & Fair Park Blvd.
Proud to support:
Go! Running is so proud to support these clinics. And anyone who participates can come in during the clinic (Mar – May) and mention you’re running with WRA to get a 10% discount! We’ve had the pleasure of speaking at most of the clinics in and around Central Arkansas – on topics ranging from Good Form Running, to the importance of shoe fitting, motivation, bra fitting, tech apparel and more.
Many ladies from these groups have even formed their own local running groups and stay together year ‘round! And when they finish their clinics on Thursdays, often join in with the Go! Running Thursday night runs at 6pm. If you’re interested to learn more on WRA and sign up for the May 13th 5k, you can go to http://www.womenrunarkansas.net.
Enjoy each and every moment. Some of the best women we know are out there to help.
Go! Running with Stacey Shaver
It’s time for a WOW. A shout-out to our Go! Family runner, Stacey Shaver. Our employees are a passionate part of the local running community and a big part of our family! Stacey, who has been with us from the beginning (working in the store now 5 years), just finished her 100th “distance” race (of Marathon distance or longer). And for those who know Stacey, understand that when we say longer – we mean wayyyyy longer. Since she is kind of a big deal around here, we wanted to catch up with her and share a little bit of her story with the rest of our running community.
Here’s what the “Queen of the Trails” (and our hearts) had to say about her life and her time on the trails:
1. How did you earn the nickname “Queen of the Trails?”
I don’t really know I suppose it was after winning the Ultra Trail Series several times. Friends have been very kind with their support and the nicknames. When I started trail running I fell so often I almost got nicknamed Tripper! It might be a more suited name for me actually. CNote is probably my favorite that has been bestowed upon me. Queen of the Trails is overly kind as there are so many amazing female runners in our community.
2. What’s your favorite thing to eat after you finish?
POPCORN without a doubt! I eat a home cooked, healthy, and plain version usually but splurge on the aged cheddar variety occasionally.
3. Where’s your favorite place to run?
Truly, anywhere my friends are running is where I want to be running but my absolute favorite place to go for a run is Flatside Pinnacle. The coolest race though was the Trail Rail in Montana with my friend LisaLu near Glacier National Park.
4. Tell us about your time at the store… what’s your favorite thing you like about Go! Running?
I loved the atmosphere of the Go! Running store from the first day they opened. I was still finding my way into the Little Rock Running Community and immediately found a home with Go! I had sought help elsewhere without much acceptance until Go! Running opened the doors. They had an arms wide open, everyone is welcome policy. It didn’t matter if you walked or ran, were speedy, middle of the pack, or a little slower, you were welcome and no question was considered too silly to ask. The opportunity to work at Go! Running fit so well with my philosophy of running and my idea of how people should be treated that I jumped at the chance when asked to join the Go Family. I see it as my chance to give back to the running community though the daily advice I get to give, listening to the great race stories people come in to share, not to mention the many events big or small that we at the store get to be a part of. Let me just say that my co-workers and our loyal customers are exactly that – FAMILY! I am lucky to have them!
5. How and when did you get started running?
I started running after I had my son to get fit. After step aerobic class, where an 82 year old woman could out step me, I would run on a treadmill until I couldn’t run anymore. Eventually I was able to run longer and longer. A cousin introduced me to Angie Swaim, a marathon runner in my community. She invited me on a run and after the first run had me talked into registering for my first marathon – Route 66. I ran it that same year in 4:14. I was hooked! When I moved to North Little Rock I met Steve Preston and Jenny Beard. Those two introduced me to my biggest running love – TRAILS!!!! Even as a kid I loved to explore nature. I would go off for hours and hours alone to play in the woods that surrounded our house. I had no idea such a sport existed.
6. Tell us something about you that nobody knows.
I am an open book so most who spend much time with me at all knows my life story. Those who haven’t might not know that I have a degree in Early Childhood Education because I do not teach anymore. I even taught at a British Primary School in the Netherlands many moons ago. Now that was fun!
7. How would you describe yourself.
I like to think of myself as kind.
8. If you could run anywhere in the world, where would it be?
I have a very small handful of races/runs on my bucket-list: Rallervegslopet so I can see my Norwegian friends again, Grand To Grand Ultra 7 Day Stage Race in Utah if I could swing the $3,000 entry fee, Rim2Rim2Rim with my trail buddies if I can convince them as it is not one to do alone, and the Transylvanian Bear Race in Romania.
I love an adventure and would love to run most anywhere there are trails surrounded by beautiful scenery! It doesn’t take much more than a friend saying “Hey, want to go on a running adventure” before they can tell me where I am already agreeing and planning.
9. Other hobbies?
Spoiling my family! When I am not working or running I am spending time with my hubby and kiddos! Time moves way too fast and I know my kids are not likely to stay nearby forever as they also have very adventurous spirits. I have never tried to clip their wings but I will fly with them while they are living near. Cooking and Reading is how I spend any remaining time. I Absolutely Love to Cook, which is really a part of the spoiling my family hobby.
10. After reaching 100 races… what’s your next goal? How can you possibly top this?
Very Good Question. First it was running a marathon, then qualifying for Boston, then running a 100 miles, then running 100 miles in another state, then reaching my 100th race. I was so focused on the 100th race (which had to be in Arkansas) that I haven’t given it a lot of thought yet. I suppose saving money and running the Grand to Grand Ultra 273k before I get too old to do that kind of distance.
If you would like to meet Stacey, (and seriously, who wouldn’t), we would love for you to stop by and chat with her and the rest of the Go! family. We welcome runners and walkers from all paces and walks of life. Come and be part of our running/walking community. Remember, every run begins with Go!