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
Sunday, May 23, 2010
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
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