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
Sunday, June 27, 2010
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
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