Farewell Friends

Hello Friends,

It is with regret that I write this last blog. Jim's job has been changing the last few months and with the changes it makes it very difficult to make it down to run consistently. We will try to continue running but most of our runs will have to be up in our neck of the woods or at the gym. We will try to make it down to run on some Saturdays but it won't be consistent. We wanted to let you know so that you can plan your runs.

It has been so special running with you all, and we value each of you as our friends! We know you have our phone number and we hope we can keep in touch. I know we will see you down by the lakes and at many races. Good luck to ALL of you on your goal races. We know how strong you are!

We will miss seeing you regularly. Your friendships are very special to us!!!!!

Wishing all the Best,

Cory and Jim

Saturday the 11th

Hey Gang,
We hope everyone is well and keeping busy, I know we are. Saturday we are running @ 6:00. We will meet at 5:45 in the parking lot between Whole Foods and Calhoun because we are going to be out so long. Distances are 10 to 23 miles. Leann, Jill, Rob and I will be running the course from Calhoun to the Capitol. You are welcome to run any or all of it with us. I'm not sure what Rachel,Erin,Catherine or Alexa are doing yet. Jim and Amanda will be running ten and then Jim will be our support on the run.
Let me know what your plans are by phone so we will be looking for you or if transportation is needed.

"Act as if it were impossible to fail." Dorothea Brande

Have a great rest of your week!

Cory

Aug 19th

Hello everyone,

Sorry if we missed you on Monday, we had a conflict. Leanne and I are running 23 miles,(Calhoun to the Capitol) beginning at 5:00, from Whole Foods. Jim and Amanda are running at 5:00 also and are running 8 miles. Anyone is welcome to join us.

Cory

Monday Aug. 9th

Hello Everyone,

If you are surviving the heat and still running Congratulations! It is tough! The long runs went well and we look forward another tough week of hot and humid. Just think if we can run in this weather we can run in anything.

Tonight Jim and I will be down at 6:00 and do our best to run after core work. If we find it is a total bummer outside we can always go for an adult sports beverage after our run.

Weekly Mileage:
Monday- 6:00 Core work, 6:303x1mile repeats 30 sec faster that marathon pace.
Wednesday-6 miles with two hills
Saturday-6:00am8x1mile repeats or whatever you have on your plan

Stay COOL and safe out there and happy running.

Cory

End of July beginning of Aug.

Hello Everyone,

Congratulations to Jim Lawrence in racing the Chiscago Tri! My Jim got the OK to begin training again, Yeah!!! Great run last night Everyone. The warm weather has been a tough challenge but most of you have done a fantastic job!

Saturday there are a variety of distances going. I wanted you to know Leann and I are trying to do our 18 to 20 miler. We are starting early to try to beat the heat at 5am. We will be running the Twin Cities Marathon course from Whole Foods to whatever gets us our mileage. I will have my cell phone with me if you want to join us on the way. Jim will be our support so you can get a ride back to you car if you hook up with us.

Next week we have 3x1 mi @ marathon pace on Monday with 6:00 core warmup.
Wed. is 6 to 8 miles w/2hills
Sat.is 6x1 mi @ marathon pace

One mile repeats should be run 30 secs faster than goal pace. You can use the same run walk ratio you plan to use in the race. Try to run as close as possible to the pace assigned on each repeat. This is how you learn pace judgement.

Have great running adventures!
Cory

Training from the 10th to the 17th

Hello Everyone,

I hope you all had a fantastic 4th of July vacation. This weekend we have 17 miles or whatever you have on your list. Monday will be a 4 mile recovery run with cadence drills after warm-up. Jim and I will be out of town for my Triathlon the Saturday of the 17th. 4x1mile repeats are the scheduled run.

Jim is doing better but is getting anxious to do some training.

We hope this finds you well and enjoying your summer!

Have a great day.

Cory

The week of the 4th of July

Hi Friends,

I want to first say, congratulations to Alexa and Ben on their Wedding on Saturday. We wish them all the best now and in the future! I know that their future is bright with love and possibilities.

I want to thank everyone for their well wishes to Jim and I. Jim is doing well and he got the doctors to let him out of the hospital on Saturday, he was going crazy cooped up! He still has a clot in his lung and one in his calf. He must take it kind of easy for the next 4 to 5 days as far as working outside and chores, but he can work and do everything else. As far as training goes, he can begin walking but that is all for at least a month. So Minneman Tri and his Half Iron is out. Big Bummer! Most importantly we are glad he is going to be OK! I need my favorite guy you know!!!!

Congratulations to everyone who got their run in through the heat and humidity. I know we get stronger when we train through adversity. I was able to run this morning to mine done. Whew.

This week training might be tricky to get in. Just do the best you can. I know some of you might be doing some fourth of July races good luck and be safe.

Monday--6:00 strength training 6:30 9-10x400 repeats

Wednesday--6-8 miles with 2 hills

Saturday--5 miles with a 1 mile test. or a race 5 or 10k.

Because Jim is not racing this weekend we will be going to Mandan and will not be running here on Saturday.

Have a fantastic week my friends and WE will see you Monday!

All My Best,
Cory