Monday, November 30, 2009

The Beginning of December

Hello Friends,
We hope everyone had a wonderful Thanksgiving. We will be running this evening at 6:30 from the RR. We will be doing Isles with 3CD and 3ACG and finishing with our circuit training. Please try to remember to bring a resistance band so we can work on our upper bodies.
Wed. we will run Isles with 2 hill repeats. Jim will be there. I have my swim banquet, so sadly I will miss you all this day.
Saturday we have two distances. For those doing a winter 1/2 you will be doing 8.5 and those training for a spring 1/2 will be doing 3 to 4.
It is important to warm up well and slowly.
Let us be thankful for good friends, the chance to love, and this beautiful thing called life. Let's live each day to the fullest!
Cory

Monday, November 23, 2009

Thanksgiving week

Hello Fellow Runners,
We wanted to wish everyone a Happy Thanksgiving and safe travels to you and/or your family.
Tonight we will do our normal warm-up; 5 min. walking 10 min. easy jogging. You want to begin every run with this warm-up when it is cold out it is even more important! Then we will do 2 sets of our Cadence Drills and Acceleration Gliders. After that we will do 1 hill before we do our circuit training. Sounds like a lot but it will be loads of fun. Besides it's a party afterwards so we need to burn some calories, right? Come celebrate Jim's birthday with us.
Good luck to all runners running a turkey day race, I know you will all have a blast!

Monday, November 16, 2009

Week of Nov. 16

Hello Friends,
Monday's run is easy around Isles w/circuit training if wanted. Just bring a resistant band if you have one. Wed. is also easy around Isles and Saturday is 3-4 miles for some and 6-7 for others.
It is so important to warm up well and ease into your first 10 minutes of running regardless of the pace you run.
Many are just coming back from a break so there are paces for everyone. We are looking forward to seeing YOU!
Make each day the best!!!
Cory

Saturday, November 7, 2009

Week of 11/ 09

Hello Runners,
We had a great week of running and it was nice to get some people back in the groove. The weather is much better which makes running so much fun. Today, Saturday was amazing to run in. Life is Good!
This week and most of the weeks to follow the schedule stays the same with 6:30 on Monday at the RR. 6:00 Wed. for run club at the RR. Saturdays at Whole Foods meet at 8:00,( we will get out no later that 8:15.)
Jim and I will consistently, be coming down the three days a week with only a couple of conflicts. We have deceided that we will come down to run regardless of the weather unless it is crazy bad. We hope that helps everyone stay more consistent. We will have short runs on the Week days and do some longer ones on the weekend but our plan is to let everyone build back up and get stronger before we pile on the miles.
If you have a strength training resistance band you are welcome to bring it on Mondays, we are hoping to incorporate a circuit training session in our run if you are interested. You don't have to, it is something we want to try, to get a bit stronger during our winter maintence program. (Amanda has offered to get us started).
Just as an FYI, Jim and I are doing some 5Ks this winter but have deceided our first long race will be the Fargo 1/2 on the 22nd of May. Please let us know what other big races you have in mind so we can share with the group.
I have section swimming this week but it should only interfere with the Monday Run. Jim will be there along with Amanda and their training bands. I will see you all on Wed.
I hope you are all well, and hopefully we will get everyone back in the running groove.
it is never to late to get started all over again.
Have a great week!
Cory

P.S. Please pass along this info to other interested parties.