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
Monday, September 20, 2010
Thursday, September 9, 2010
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
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
Thursday, August 19, 2010
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
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, August 9, 2010
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
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
Tuesday, July 27, 2010
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
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
Thursday, July 8, 2010
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
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
Sunday, June 27, 2010
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
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
Friday, June 25, 2010
News
Hi y'all,
This is Brooke here, posting some news at Cory's request. Jim is in the hospital with a blood clot in his lung. He was feeling some pain in his calf on Monday and this morning when he woke up the pain had gotten worse. He was on his way to work when he called Cory to tell her that he really was not feeling well. He went to urgent care right away and they have him there now for testing. He is receiving blood thinning medications and will likely be in the hospital for a couple of days. They are at North Memorial in Maple Grove and I'm sure they would love your phone calls. I did talk to Jim and he was in good spirits.
As of now, Cory is unsure whether she will run tomorrow morning. Please still consider coming as there will be others there running! Remember, we're starting our run at 6:30am, meeting at the Caribou by Whole Foods.
Take care Jim! We all love you!
Brooke
This is Brooke here, posting some news at Cory's request. Jim is in the hospital with a blood clot in his lung. He was feeling some pain in his calf on Monday and this morning when he woke up the pain had gotten worse. He was on his way to work when he called Cory to tell her that he really was not feeling well. He went to urgent care right away and they have him there now for testing. He is receiving blood thinning medications and will likely be in the hospital for a couple of days. They are at North Memorial in Maple Grove and I'm sure they would love your phone calls. I did talk to Jim and he was in good spirits.
As of now, Cory is unsure whether she will run tomorrow morning. Please still consider coming as there will be others there running! Remember, we're starting our run at 6:30am, meeting at the Caribou by Whole Foods.
Take care Jim! We all love you!
Brooke
Wednesday, June 23, 2010
Here is the regimen of torture for Monday nights with pictures! Please come join us for this warm-up/strengthening exercise at 6pm on Mondays.
Y squats, as in "why are you making me do these?" Do 12-15 reps.
Planks with alternating legs (to give you a plank of steel). Hold and do 5-8 leg lifts on each side.
Single leg reach - a great balancing act. Do 12-15 reps on each side.
Single leg hops. Make a box or jump forward and backwards while hopping on one leg. Do this 6 times on both sides. You better be sweating!
Reverse lunge - Keep your weight on your front heel and lunge 12-15 times on each side.
Y squats, as in "why are you making me do these?" Do 12-15 reps.
Planks with alternating legs (to give you a plank of steel). Hold and do 5-8 leg lifts on each side.
Single leg reach - a great balancing act. Do 12-15 reps on each side.
Single leg hops. Make a box or jump forward and backwards while hopping on one leg. Do this 6 times on both sides. You better be sweating!
Reverse lunge - Keep your weight on your front heel and lunge 12-15 times on each side.
Monday, June 21, 2010
Monday June 21st
Hello Runners and Friends,
We hope you had a great run on Saturday. Jim and I had a great bike ride up north on the Paul Bunyan Trail. Thanks to Erin and her family for sharing their beautiful lake home with us!
Tonight we will do a strength training warm-up@6:00. Here is the link to what we are doing. (Thanks Brooke.)
http://www.runnersworld.com/article/0,7120,s6-241-285--13535-1-1X2-3,00.html
Our Run tonight is 7-8x400's
Wednesday is 6-8 miles steady
Saturday is 8-15 miles or wherever you are at.
You are successful many times by just getting out the door and trying. You will feel better for it! Remind each other to warm up well!
Have a great week!
Cory
We hope you had a great run on Saturday. Jim and I had a great bike ride up north on the Paul Bunyan Trail. Thanks to Erin and her family for sharing their beautiful lake home with us!
Tonight we will do a strength training warm-up@6:00. Here is the link to what we are doing. (Thanks Brooke.)
http://www.runnersworld.com/article/0,7120,s6-241-285--13535-1-1X2-3,00.html
Our Run tonight is 7-8x400's
Wednesday is 6-8 miles steady
Saturday is 8-15 miles or wherever you are at.
You are successful many times by just getting out the door and trying. You will feel better for it! Remind each other to warm up well!
Have a great week!
Cory
Sunday, June 13, 2010
The week of June 14th
Hello Athletes,
Yes that's you. I hope you had a fantastic weekend. Congrats to Jim on a successful Tri Sunday. Good job to everyone who had successful runs.
RR-Monday Core training begins at 6:00 bring a mat if you have one.
6:30 we run 5x400's(1/4 mile repeats) at 5k speed.
RR-Wed. 6 to 8 miles steady. 6:00
Saturday 6:45am at the Caribou by whole Foods, is 7-9 800's(1/2 mile) repeats at you 1/2 marathon goal pace. This is Father's day weekend so Jim and I will be up north biking. Jim wants to bike 100 miles on Saturday. I know holy cow! So if you can come to run, your group sure can use your help for the repeats. Remember to try to hold your pace.
For many of you, everything we have done up to this point has been preparation for the beginning of our marathon training. Marathon Training here we come!
If you have other goal races in mind do the long miles according to your needs and goals. If you need help putting together a modified training plan we would be glad to help.
If you are just getting back into your training for whatever reason, YOU are welcome. Run what you can and build up slowly. We are called Keep Moving TC for a reason. We can only fail if we quit.
We will run with you soon,
Cory
Yes that's you. I hope you had a fantastic weekend. Congrats to Jim on a successful Tri Sunday. Good job to everyone who had successful runs.
RR-Monday Core training begins at 6:00 bring a mat if you have one.
6:30 we run 5x400's(1/4 mile repeats) at 5k speed.
RR-Wed. 6 to 8 miles steady. 6:00
Saturday 6:45am at the Caribou by whole Foods, is 7-9 800's(1/2 mile) repeats at you 1/2 marathon goal pace. This is Father's day weekend so Jim and I will be up north biking. Jim wants to bike 100 miles on Saturday. I know holy cow! So if you can come to run, your group sure can use your help for the repeats. Remember to try to hold your pace.
For many of you, everything we have done up to this point has been preparation for the beginning of our marathon training. Marathon Training here we come!
If you have other goal races in mind do the long miles according to your needs and goals. If you need help putting together a modified training plan we would be glad to help.
If you are just getting back into your training for whatever reason, YOU are welcome. Run what you can and build up slowly. We are called Keep Moving TC for a reason. We can only fail if we quit.
We will run with you soon,
Cory
Monday, June 7, 2010
June 7th
Hello Everyone,
Sorry I didn't get a post out last week. We were a bit busy with the birth of our new grandbaby Logan James. Mom, baby and family are all well.
Congratulations to all the runners who ran the Minneapolis Marathon, 1/2, and 5K.
It was a warm and humid day for sure. I guess summer is really here.
On that note, Several people have mentioned that with the Saturday runs being longer, and the weather getting warmer, the need to run earlier. After talking with quite a few of you, we would like to suggest meeting at the Caribou,(by Whole Foods)at 6:45 leaving on our runs by 7:00am. I know, I know, it is really early for alot of us. We can talk more about it if anyone has any concerns or suggestions.
As of this Saturday we will go with this time and do anywhere from 7 to 10 miles depending on where you are at.
Tonight will be a recovery run for a lot of you so...Easy, Easy warm-up and then 4-5x400 5k speed,(10k speed if needed). If your legs are really tired, then warm-up do 4 cadence drills and then cool down.
Wednesday's we will not be down to run for the summer. Wed. run is 3 miles plus 2 hills.
Next week, the long run is 7-9 800's and the following week the 19th, is 15 miles for those training for a fall marathon.
I hope all is well with all of you. Enjoy each day to it's fullest! Anyone is welcome to run with us anytime. The more the merrier!
See you soon,
Cory
Sorry I didn't get a post out last week. We were a bit busy with the birth of our new grandbaby Logan James. Mom, baby and family are all well.
Congratulations to all the runners who ran the Minneapolis Marathon, 1/2, and 5K.
It was a warm and humid day for sure. I guess summer is really here.
On that note, Several people have mentioned that with the Saturday runs being longer, and the weather getting warmer, the need to run earlier. After talking with quite a few of you, we would like to suggest meeting at the Caribou,(by Whole Foods)at 6:45 leaving on our runs by 7:00am. I know, I know, it is really early for alot of us. We can talk more about it if anyone has any concerns or suggestions.
As of this Saturday we will go with this time and do anywhere from 7 to 10 miles depending on where you are at.
Tonight will be a recovery run for a lot of you so...Easy, Easy warm-up and then 4-5x400 5k speed,(10k speed if needed). If your legs are really tired, then warm-up do 4 cadence drills and then cool down.
Wednesday's we will not be down to run for the summer. Wed. run is 3 miles plus 2 hills.
Next week, the long run is 7-9 800's and the following week the 19th, is 15 miles for those training for a fall marathon.
I hope all is well with all of you. Enjoy each day to it's fullest! Anyone is welcome to run with us anytime. The more the merrier!
See you soon,
Cory
Sunday, May 23, 2010
May 24th
Hello Runners and Friends,
Congratulations to all the racers this weekend! The Fargo Marathon and Half, the Gear West Duathalon, or the White Beat Lake 10 mile. Weather was a bit crazy but everyone finished upright and smiling.
This week we have runners getting ready for the Minneapolis full and 1/2. The temperature is warm and humid, remember to adjust your running accordingly. Please take care of yourself above all. Jim and I will not be down this Monday or Wed. but we will be there on Saturday. Amanda may be delivering the new baby on Tuesday so our schedule is a bit crazy. We look forward to seeing all your smiling faces on Saturday.
Mondays run is 3 to 4 miles with Cadence Drills included.
Wednesday is 3 miles steady.
Saturday is an easy 4 miles.
If you have another race you are working toward than adjust as needed.
You have gotten stronger. If you have any setbacks, don't worry, just concentrate on what you can do, and just keep moving! We are excited to see everyone's progress and successes. Don't forget to enjoy the journey!!!!!
Have a great week!
Cory
Congratulations to all the racers this weekend! The Fargo Marathon and Half, the Gear West Duathalon, or the White Beat Lake 10 mile. Weather was a bit crazy but everyone finished upright and smiling.
This week we have runners getting ready for the Minneapolis full and 1/2. The temperature is warm and humid, remember to adjust your running accordingly. Please take care of yourself above all. Jim and I will not be down this Monday or Wed. but we will be there on Saturday. Amanda may be delivering the new baby on Tuesday so our schedule is a bit crazy. We look forward to seeing all your smiling faces on Saturday.
Mondays run is 3 to 4 miles with Cadence Drills included.
Wednesday is 3 miles steady.
Saturday is an easy 4 miles.
If you have another race you are working toward than adjust as needed.
You have gotten stronger. If you have any setbacks, don't worry, just concentrate on what you can do, and just keep moving! We are excited to see everyone's progress and successes. Don't forget to enjoy the journey!!!!!
Have a great week!
Cory
Monday, May 17, 2010
Week of May 17th
Hello Everyone,
We hope you all had a wonderful weekend. Finally the weather has improved. Congratulations on all the runners who participated in the TC 1 mile. Great times were had by all!
Jim and I will not be down this week, as we prepare to leave for Fargo Thursday evening.
Tonight's run will 5x400@5K speed for those training for Minneapolis 1/2 or other race. Remember to warm up well and stay on your pace no faster. For those running Fargo- warm up well and do 4 cadence drills no more than a 30 to 40 minute run.
Wednesday-a 30 minute run with 2 hills
Fargo runners 30 minutes nice and easy
Saturday-10 miles(12x800) or Gear West Duathalon or Fargo 1/2 Marathon.
We hope this is a great week for everyone. The weather is fantastic and if you need any running gear, Gear Running Store on France Ave is a supporter of our running group. They have offered a 20% discount if you mention our group or Jim and I.
Fargo runners can reach me by phone anytime this week end. We will meet on the left side of the Fargo Dome outside the doors.
Happy trails,
Cory
We hope you all had a wonderful weekend. Finally the weather has improved. Congratulations on all the runners who participated in the TC 1 mile. Great times were had by all!
Jim and I will not be down this week, as we prepare to leave for Fargo Thursday evening.
Tonight's run will 5x400@5K speed for those training for Minneapolis 1/2 or other race. Remember to warm up well and stay on your pace no faster. For those running Fargo- warm up well and do 4 cadence drills no more than a 30 to 40 minute run.
Wednesday-a 30 minute run with 2 hills
Fargo runners 30 minutes nice and easy
Saturday-10 miles(12x800) or Gear West Duathalon or Fargo 1/2 Marathon.
We hope this is a great week for everyone. The weather is fantastic and if you need any running gear, Gear Running Store on France Ave is a supporter of our running group. They have offered a 20% discount if you mention our group or Jim and I.
Fargo runners can reach me by phone anytime this week end. We will meet on the left side of the Fargo Dome outside the doors.
Happy trails,
Cory
Monday, May 10, 2010
The Week of May 10th
Hello Runners,
I hope all the mothers out there had a terrific day yesterday. It was a beautiful day!
This weeks run are as follows:
Monday-3x400 at 5K speed
Wed. 30 minute steady run
Thurs.-TC 1 mile for those signed up
Saturday is 5 miles easy with a 1 mile test if you didn't have it Thursday.
I know it is tough to stay positive all the time during your training and during long runs. Try to break up your training or your runs into smaller manageable pieces. Sometimes it might be, one more step or one more minute. Try to trust your training and know that you are ready for each next step.
Have a great week and I'll see you tonight!
Happy Running,
Cory
I hope all the mothers out there had a terrific day yesterday. It was a beautiful day!
This weeks run are as follows:
Monday-3x400 at 5K speed
Wed. 30 minute steady run
Thurs.-TC 1 mile for those signed up
Saturday is 5 miles easy with a 1 mile test if you didn't have it Thursday.
I know it is tough to stay positive all the time during your training and during long runs. Try to break up your training or your runs into smaller manageable pieces. Sometimes it might be, one more step or one more minute. Try to trust your training and know that you are ready for each next step.
Have a great week and I'll see you tonight!
Happy Running,
Cory
Tuesday, May 4, 2010
May 5th
Hello Everyone,
Congratulations to Jim Lawrence on his first 1/2 Marathon this last week end. He finished strong and upright!
Sorry to get this out a bit late. We went to TRIA last night and it looks like Jim probably does have a cuboid stress fracture like we thought. He is scheduled for an MRI Thursday morning.
Wednesday is a 30 min. steady run.
Saturday is your longest run yet. or Warm up slowly, then 10X800 meter repeats.
We plan to hold whatever your 1/2 marathon pace is for each one,(NO FASTER). 1min walk in between. Then a good cool down.
You all have been working so hard toward your goals, stay tough, and smart too!
Next week is the TC 1 Mile let me know if you are running it.
Have a great week,
Cory
Congratulations to Jim Lawrence on his first 1/2 Marathon this last week end. He finished strong and upright!
Sorry to get this out a bit late. We went to TRIA last night and it looks like Jim probably does have a cuboid stress fracture like we thought. He is scheduled for an MRI Thursday morning.
Wednesday is a 30 min. steady run.
Saturday is your longest run yet. or Warm up slowly, then 10X800 meter repeats.
We plan to hold whatever your 1/2 marathon pace is for each one,(NO FASTER). 1min walk in between. Then a good cool down.
You all have been working so hard toward your goals, stay tough, and smart too!
Next week is the TC 1 Mile let me know if you are running it.
Have a great week,
Cory
Monday, April 26, 2010
Schedule for Spring and Summer
Good Morning Runners and Friends,
After a rainy weekend it looks like our running days look to be pretty good this week. I know a lot of you, along with Jim and I, have races on various weekends this spring and summer, so Jim and I will have copies of our basic running schedule through Twin Cities Marathon Weekend available to anyone who wants it at our scheduled runs this week. Any modifications can be made as needed.
Training runs this week:
Monday- 2x800 (10-15 sec faster than H-S)
Wednesday- 3-4 mi Recovery Run
Saturday- Long Run 15 mi
This week we will prepare for our longest run yet, except for Jim Lawrence and Jill Bourman who are are doing the Wells Fargo 1/2 this weekend. Good luck!
Please remember now more than ever to take good care of yourself. Your warm up and cool down are the most important part of your work outs. Are you getting enough rest?
If you want to be successful; Believe in your Ability and Stay Positive!
Have a fantastic week!!!!!
Cory
After a rainy weekend it looks like our running days look to be pretty good this week. I know a lot of you, along with Jim and I, have races on various weekends this spring and summer, so Jim and I will have copies of our basic running schedule through Twin Cities Marathon Weekend available to anyone who wants it at our scheduled runs this week. Any modifications can be made as needed.
Training runs this week:
Monday- 2x800 (10-15 sec faster than H-S)
Wednesday- 3-4 mi Recovery Run
Saturday- Long Run 15 mi
This week we will prepare for our longest run yet, except for Jim Lawrence and Jill Bourman who are are doing the Wells Fargo 1/2 this weekend. Good luck!
Please remember now more than ever to take good care of yourself. Your warm up and cool down are the most important part of your work outs. Are you getting enough rest?
If you want to be successful; Believe in your Ability and Stay Positive!
Have a fantastic week!!!!!
Cory
Monday, April 19, 2010
April 19th
Hello all Runners and Friends,
This should be a great week to see what all of our training is looking like. Expect the best and get it!
Tonight, we will be warming up and then doing 3X800m repeats(1/2 mile). We will be throwing in a 1 mile test in the middle to get an idea of how we are doing.
Wednesday is 3 to 4 miles recovery run.
Saturday is 7- 9, 1/2 mile repeats at 1/2 mar. pace.
Congrats to Katy and her great 1/2 Marathon race in St. Cloud.
Think of your healthy lifestyle choice and what you can do to make each day you best. Have a great week!!!
Cory
This should be a great week to see what all of our training is looking like. Expect the best and get it!
Tonight, we will be warming up and then doing 3X800m repeats(1/2 mile). We will be throwing in a 1 mile test in the middle to get an idea of how we are doing.
Wednesday is 3 to 4 miles recovery run.
Saturday is 7- 9, 1/2 mile repeats at 1/2 mar. pace.
Congrats to Katy and her great 1/2 Marathon race in St. Cloud.
Think of your healthy lifestyle choice and what you can do to make each day you best. Have a great week!!!
Cory
Monday, April 12, 2010
Week of April 12th
Good Morning,
What a Great weekend we had! This week looks like we might get a bit of rain but we can handle that right?
This week we have 4miles Monday with 4CD in our warm up, and then 2x 800 15 sec. faster than 1/2 mar pace.
Wednesday is 3 miles with 2 hills, yeah!
Saturday we will bump back up to 13 miles nice a slow.
Remember, it is always important to take good care of yourself. Don't forget the importance of cross training and strengthening your core!
Have a great week!!!!
Cory
What a Great weekend we had! This week looks like we might get a bit of rain but we can handle that right?
This week we have 4miles Monday with 4CD in our warm up, and then 2x 800 15 sec. faster than 1/2 mar pace.
Wednesday is 3 miles with 2 hills, yeah!
Saturday we will bump back up to 13 miles nice a slow.
Remember, it is always important to take good care of yourself. Don't forget the importance of cross training and strengthening your core!
Have a great week!!!!
Cory
Monday, April 5, 2010
The Week of April 5th
Good Morning,
I hope everyone had a wonderful Easter weekend! We were so fortunite to have such wonderful weather.
This week the training is as follows:
M-4miles with CD
W-4miles recovery
S-8, 15, 18 miles or something in between.
Believe in yourself and in everything you do. Then just do your best!
Have a great week, and remember to keep moving.
Jim and I will be down on Mondays and Saturdays from now on.
Cory
I hope everyone had a wonderful Easter weekend! We were so fortunite to have such wonderful weather.
This week the training is as follows:
M-4miles with CD
W-4miles recovery
S-8, 15, 18 miles or something in between.
Believe in yourself and in everything you do. Then just do your best!
Have a great week, and remember to keep moving.
Jim and I will be down on Mondays and Saturdays from now on.
Cory
Sunday, March 28, 2010
The Week of March 29th
Hi Runners,
I am so excited, this week should be great for getting out and being active. Let's go running.
Congrats to all of you doing the longest runs you have done so far. It sounds like the runs all went well!
Monday we will be doing 4x400S at 10k speed. That is 1/4 mile repeats with 1min walk and 1min slow jog recovery in between.
Wed. is 3to 4 miles with 2 hills. (Jim and I will not be down.)
Saturday we will run 5-6x800meter,(1/2 mile repeat
FYI Saturday May 10th we will be running 10 to 18 miles depending on where you are at in your training. ALSO THE MAYO CLINIC IS HOLDING A RUNNING SEMINAR SAT. NOON TO 3:00 AND JEFF GALLOWAY WILL BE THERE TOO.
Have a fantastic week! You are all doing such a great job working toward your goals. Keep believing you can do it!!!!!
Cory
I am so excited, this week should be great for getting out and being active. Let's go running.
Congrats to all of you doing the longest runs you have done so far. It sounds like the runs all went well!
Monday we will be doing 4x400S at 10k speed. That is 1/4 mile repeats with 1min walk and 1min slow jog recovery in between.
Wed. is 3to 4 miles with 2 hills. (Jim and I will not be down.)
Saturday we will run 5-6x800meter,(1/2 mile repeat
FYI Saturday May 10th we will be running 10 to 18 miles depending on where you are at in your training. ALSO THE MAYO CLINIC IS HOLDING A RUNNING SEMINAR SAT. NOON TO 3:00 AND JEFF GALLOWAY WILL BE THERE TOO.
Have a fantastic week! You are all doing such a great job working toward your goals. Keep believing you can do it!!!!!
Cory
Monday, March 22, 2010
March 22, 2010
Hi Runner's and Friends,
Congratulations to all those who ran the Lucky 7K. It was a great race!
Tonight we will be running only 4x400m(1/4 mile) repeats so it is a chance to push it and see what you can do.
Wed is 3 to 4 miles with two hills.
Saturday is 10 to 16 or whatever you need to do.
What are your goals? Have you made them yet, it is not too late. One foot in front of the other is a start or sometimes all we can do some days. Strive to do what you can do each day. Your body will thank you.
Have a great week!
Cory
Congratulations to all those who ran the Lucky 7K. It was a great race!
Tonight we will be running only 4x400m(1/4 mile) repeats so it is a chance to push it and see what you can do.
Wed is 3 to 4 miles with two hills.
Saturday is 10 to 16 or whatever you need to do.
What are your goals? Have you made them yet, it is not too late. One foot in front of the other is a start or sometimes all we can do some days. Strive to do what you can do each day. Your body will thank you.
Have a great week!
Cory
Monday, March 15, 2010
Monday March 15th
Hi All,
We are looking forward to see everyone tonight. We missed you, but had a fantastic weekend getaway!
This week we have 4 miles enjoying the weather and doing 4 Cadence Drills.
Wednesday 2-3 hills
Saturday the Lucky 7K or a long run of shorter distance than you have run for recovery.
Next weeks long run is 16 miles or less depending on where you are at.
***Tonight is the other Jim's birthday so we are planning on going out for an adult sports beverage after our run we hope you can all join us!***
See you Soon,
Cory
We are looking forward to see everyone tonight. We missed you, but had a fantastic weekend getaway!
This week we have 4 miles enjoying the weather and doing 4 Cadence Drills.
Wednesday 2-3 hills
Saturday the Lucky 7K or a long run of shorter distance than you have run for recovery.
Next weeks long run is 16 miles or less depending on where you are at.
***Tonight is the other Jim's birthday so we are planning on going out for an adult sports beverage after our run we hope you can all join us!***
See you Soon,
Cory
Monday, March 8, 2010
March 8th
Hello Running Friends,
Well the temps should be great this week and our running will be even better! Whatever runs you do, please remember to warm up and cool down well.
Tonight we will be enjoying 12 X 400(1/4) mile repeats. Everyone has done well with these. If you are just coming back to your running let us know how many you are up for and we will make sure to finish your number close to home.
Wed is a 4 to 5 mile recovery run. Your recovery is as important as the other runs you do!
Saturday will be 3 X 800(1/2mile)repeats. You will want to warm up well and then walk 2 minutes, slowly jog 2 min. and then begin your 800 work and repeat. These should be 15seconds faster than your goal pace for a half mile in your 1/2 marathon goal race. Make sure that you don't run the first 800 too fast.
Jim and I will be there tonight. We will NOT be there Wed. or Saturday this week. I know there are many of you who will benefit from running together on Saturday so still plan on running if you can.
Have a fantastic week and happy training!
Cory
Well the temps should be great this week and our running will be even better! Whatever runs you do, please remember to warm up and cool down well.
Tonight we will be enjoying 12 X 400(1/4) mile repeats. Everyone has done well with these. If you are just coming back to your running let us know how many you are up for and we will make sure to finish your number close to home.
Wed is a 4 to 5 mile recovery run. Your recovery is as important as the other runs you do!
Saturday will be 3 X 800(1/2mile)repeats. You will want to warm up well and then walk 2 minutes, slowly jog 2 min. and then begin your 800 work and repeat. These should be 15seconds faster than your goal pace for a half mile in your 1/2 marathon goal race. Make sure that you don't run the first 800 too fast.
Jim and I will be there tonight. We will NOT be there Wed. or Saturday this week. I know there are many of you who will benefit from running together on Saturday so still plan on running if you can.
Have a fantastic week and happy training!
Cory
Sunday, February 28, 2010
The beginning of March
Hi All,
Well March is here and with it the beginning of all possibilities. What are your goals and dreams? If you don't have have a goal yet it is never too late. We are here, if running is part of your goals.
We run on Mondays at 6:30pm and Wednesdays at 6:00@RR. We meet at Whole Foods at 8:00am and get out the door by 8:15.
This week we have 10 1/4 mile repeats on Monday.
Wed. we have a recovery run of 3 miles.
Saturday we have a variety of mileage groups any pace and distance is welcome.
I think most people are running anywhere from 5 to 14 miles.
Jim and I will be there on Monday and Saturday. Jim is out of town the middle of the week. We are looking forward to the 14 mile run and anyone who wants to run all or part of it with us, would be fantastic!
HAVE A GREAT MARCH!
Cory
Happiness is not a state to arrive at but, rather, a manner of traveling. -Samuel Johnson
Well March is here and with it the beginning of all possibilities. What are your goals and dreams? If you don't have have a goal yet it is never too late. We are here, if running is part of your goals.
We run on Mondays at 6:30pm and Wednesdays at 6:00@RR. We meet at Whole Foods at 8:00am and get out the door by 8:15.
This week we have 10 1/4 mile repeats on Monday.
Wed. we have a recovery run of 3 miles.
Saturday we have a variety of mileage groups any pace and distance is welcome.
I think most people are running anywhere from 5 to 14 miles.
Jim and I will be there on Monday and Saturday. Jim is out of town the middle of the week. We are looking forward to the 14 mile run and anyone who wants to run all or part of it with us, would be fantastic!
HAVE A GREAT MARCH!
Cory
Happiness is not a state to arrive at but, rather, a manner of traveling. -Samuel Johnson
Sunday, February 14, 2010
The week of Feb 15th
Happy Valentine's Day!
This week we have some 1/4 mile repeats if the paths will allow on Monday.
Wed we have 3 to 4 miles with one hill.
Saturday we have 12 miles or some will be in the 8 to 9 range. What ever you need to do for your training we will love to have you join us for any part of the run.
Great job to all runners who raced this weekend or got in their long run!!
Have a great week and happy training :)
Cory
This week we have some 1/4 mile repeats if the paths will allow on Monday.
Wed we have 3 to 4 miles with one hill.
Saturday we have 12 miles or some will be in the 8 to 9 range. What ever you need to do for your training we will love to have you join us for any part of the run.
Great job to all runners who raced this weekend or got in their long run!!
Have a great week and happy training :)
Cory
Sunday, February 7, 2010
The Week of Feb. 8th
Hi Friends,
I can't believe I'm writing this... but based on the snow predictions and driving conditions tomorrow night we are planning on running indoors. Hopefully we can run Wed. night as planned. Many are planning, as we are, to run the Valentine's Day5K, so we hope to see many of you there.
Have a safe drive tomorrow morning and we will see you soon!
All my best,
Cory
I can't believe I'm writing this... but based on the snow predictions and driving conditions tomorrow night we are planning on running indoors. Hopefully we can run Wed. night as planned. Many are planning, as we are, to run the Valentine's Day5K, so we hope to see many of you there.
Have a safe drive tomorrow morning and we will see you soon!
All my best,
Cory
Wednesday, January 27, 2010
The 27th thru Feb6th
Hi Friends,
Well the cold has come at least one more time with wind chills expected to reach at least 15 below this evening. If you can find something to do inside it might be wise. Sat the schedule has a shorter run of a 5K plus two miles. Which means an easy mile with a 5K in the middle and then an easy 1 mile cooldown. For those that didn't get in your long run last week you could do that instead.
Jim and I will be out of town this weekend, but look forward to seeing you on Monday.
Next week:
Monday is tempo of 10X400's
Wed is 4 hills
Saturday is 10 miles.
Always know that whatever mileage you are looking to do, you are welcome and we will run any amount with you. If you are a little behind or nursing an injury do what you need to do and slowly build back up as you can.
We have plenty of time until the big spring races. So just build as you need to.
Have a great weekend!
Cory
Well the cold has come at least one more time with wind chills expected to reach at least 15 below this evening. If you can find something to do inside it might be wise. Sat the schedule has a shorter run of a 5K plus two miles. Which means an easy mile with a 5K in the middle and then an easy 1 mile cooldown. For those that didn't get in your long run last week you could do that instead.
Jim and I will be out of town this weekend, but look forward to seeing you on Monday.
Next week:
Monday is tempo of 10X400's
Wed is 4 hills
Saturday is 10 miles.
Always know that whatever mileage you are looking to do, you are welcome and we will run any amount with you. If you are a little behind or nursing an injury do what you need to do and slowly build back up as you can.
We have plenty of time until the big spring races. So just build as you need to.
Have a great weekend!
Cory
Tuesday, January 19, 2010
The week of the 18th
Hello Runners,
This week 6x400 repeats Monday.
Wed. only 4 hills.
Saturday is 9 miles or whatever you need to do if you are building back up.
It has been great to have better weather so lets take advantage.
Happy running,
Cory
This week 6x400 repeats Monday.
Wed. only 4 hills.
Saturday is 9 miles or whatever you need to do if you are building back up.
It has been great to have better weather so lets take advantage.
Happy running,
Cory
Sunday, January 10, 2010
Week of Jan. 11th
Hello Friends,
Many of us got out today and got in a great 8 mile run and felt really good. We confirmed it is alot more fun to run a long run together!
Well it looks like the weather is looking up this week and by the weeks end it should be wonderful.
Monday we get to change things up for those that are interested. We will be doing 4X 4oo repeats. No worries it just means we will pick up the pace a bit for a 1/4 mile.
Wednesday is 6 hills, less than last week.
Saturday is only 4 miles with a 1 mile test. Easy day!
It has been so much fun seeing everyone all bundled up, but maybe by Saturday, we won't need so many layers, cross your fingers.
See you all tomorrow.
Cory
Many of us got out today and got in a great 8 mile run and felt really good. We confirmed it is alot more fun to run a long run together!
Well it looks like the weather is looking up this week and by the weeks end it should be wonderful.
Monday we get to change things up for those that are interested. We will be doing 4X 4oo repeats. No worries it just means we will pick up the pace a bit for a 1/4 mile.
Wednesday is 6 hills, less than last week.
Saturday is only 4 miles with a 1 mile test. Easy day!
It has been so much fun seeing everyone all bundled up, but maybe by Saturday, we won't need so many layers, cross your fingers.
See you all tomorrow.
Cory
Monday, January 4, 2010
New Year
Welcome to a new year of great running adventures.
We are lucky to be blessed with clear skies and cold temperatures. I just checked the weather and at 6:30 and 7:00 the temp will be 2 degrees with a wind of 8 mph. So it should feel like 10 to 11 below zero. The group has established a 15 below cutoff so we will plan on being down running.
Be sure to dress in layers and have something for your face and head. Just remember that if we can run in tough conditions we will be stronger both mentally and physically.
The mileage for the week is:
Monday 3 to 4 miles with 8CD/ACG
Wednesday 7 hills
Saturday is 8 miles for the spring 1/2 marathon group and 11 for the winter group.
Jim and I have to run on Sunday this week, anyone like to join us? (I have an all day swim meet this Saturday.) We will run same place and time on Sunday.
If you haven't been very consistent during the busy holidays it is never too late to start. Just take that first step to show up each day. The pace and mileage can build to whatever you need!
See you tonight!
Cory
We are lucky to be blessed with clear skies and cold temperatures. I just checked the weather and at 6:30 and 7:00 the temp will be 2 degrees with a wind of 8 mph. So it should feel like 10 to 11 below zero. The group has established a 15 below cutoff so we will plan on being down running.
Be sure to dress in layers and have something for your face and head. Just remember that if we can run in tough conditions we will be stronger both mentally and physically.
The mileage for the week is:
Monday 3 to 4 miles with 8CD/ACG
Wednesday 7 hills
Saturday is 8 miles for the spring 1/2 marathon group and 11 for the winter group.
Jim and I have to run on Sunday this week, anyone like to join us? (I have an all day swim meet this Saturday.) We will run same place and time on Sunday.
If you haven't been very consistent during the busy holidays it is never too late to start. Just take that first step to show up each day. The pace and mileage can build to whatever you need!
See you tonight!
Cory
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