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
Wednesday, January 27, 2010
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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