Some Running Basics

Here are the vids I was talking about Sunday morning. Some good basics but also some helpful tips - the treadmill one is good.

http://www.active.com/video/new-balance-training

Track Night

Not a bad crowd at the track. Most folks opted for slow 800's, with some doing slower mile repeats. Folks are chomping at the bit to lengthen these things out a bit, once the cooler weather arrives. A number of people mentioned putting Kiawah Marathon on their calendars.

Any more thoughts for Sunday?

Longer than we thought

Mapmyrun.com has our Sunday run at 16.7 miles. The weather fooled us. It started out seeming pleasant. Then we got mosquitoes. Then we passed the slower runners who had collected an even larger flock of mosquitoes. (To ease our suffering, one of the women in that group entertained us with periodic fits of screaming, while doing the mosquito swat dance.) Then things got warmer, hence slower. We were all shuffling it back to Holy Cow. Let's hope we get some fall weather soon.

See everyone on Tuesday evening.

Sunday 24th

I'm thinking 15 for this Sunday? Same start time. Any thoughts?

Last Sunday

Thanks to Camelia we have the following information from Sunday:
16 miler with an average pace of 8:58/mile.
We started out at around 9:30-9:15 pace, and we picked up the pace around mile 8-10. From mile 10-13 the average pace was around 8:10/mile, the we went back to around 9/mile.

Good but tough!

Sunday Run

Just a quick post to see what is on tap for Sunday? I am riding 100 miles on Saturday so my legs may be a little tired, but lets hope not! I could go for anything from 12 up depending on what others want to do. So what will it be?

Welcome Relief

The weather at the track last night wasn't ideal if you were planning a picnic or parade:overcast, drizzling, about 80 degrees. But it was a welcome change from the sweltering Tuesday nights we've been enduring over the summer.

The group did 800's. Our pace was slightly quicker than what we've seen over the last several weeks. We'll see how things are next week.

Sunday Run

Things were a little bit cooler (all things being relative) on Sunday. After getting slightly turned around on our 3 mile warm up, we did a 12 miler downtown. BTW Jenny, the half way point is Marion Square.

We were trying to remember the race Gordon had been in the day before. A quick search of the internet (yes, big brother is watching you) revealed that he had run in the Beamsville Bench 5K at the East Dell Estates Winery. Both the race's title and location raise immediate questions. Also, the website's handy elevation map makes it clear that Gordon's parting suspicion was confirmed. He had, in fact, been consigned to hilly race. The sites goes so far as to describe it as a "Beautiful scenic, challenging 2 loop course". Translation: Your legs will be crying.

The weather report indicates that things might not be too sweltering tomorrow night. See everyone at the track.

Two options for tomorrow

For Sunday, we have two items on the menu: a 12 miler, and a 15 miler.

We're planning on having a 3 mile warm up departing at 6:00 a.m. and doing a loop around the local neighborhood.

We will return to Holy Cow by 6:30 a.m. to rendezvous with the group that will depart for the 12 miler.

Hope to see you at 6:00 or 6:30.

weekend run

what is on tap for this weekend run?

Track Night

It was hot, hot, hot. Most everyone elected to do 400's.

We had a marathon celebrity among us:
Sopagna Eap (click to see her Bio)
She finished 22nd (2:40:19) at the Olympic Trials. She is here for a while to complete an internship at MUSC. Needless to say the warmup run around the neighborhood was a bit more brisk than usual.

The Final Sprint Feed

One the sidebar, you'll notice that I've added a news feed from Thefinalsprint.com. This is a great website that Gordon recommended a while ago. Check it out.

Sunday Distance

I can't make it this weekend but I thought we might want to start bumping up the miles the following weekend (17th). I'm thinking 15 miles to start? Late October is fast approaching. Comments, suggestions?

BTW it's almost 100 outside - anyone still going to track tonight?

Where in the world has Aaron been?

What's up guys and gals. It has been quite a while since I have seen anyone, and probably longer since I have been running healthy. I have not been the same since the Marathon in February. My right hip/leg/groin has continued to bother me after every run even little dinky 2 milers. Due to crappy insurance and trying to get a new job, I have not gotten a formal evaluation. There have been many potential diagnoses flying around, none of which are good, so I am trying not to push it until I am fully covered. Walking and being on my feet for an extended period of time even bothers it so I am not sure what to do.

Also the increase in gas prices, termination of my grad school stipend, and lack of sleep has put a damper on waking up a 5:15 in the morning for a run with friends.

Run strong and long friends and I hope to see you all soon.

Aaron

Sunday run

We had a good run on Sunday with a few new faces. From the two "techies" on the run we had between 12.3-12.5 miles at around 1:46. I actually went home after the run and looked up Garmin forerunner to see what it was all about. Maybe I can get one for a gift sometime. It looks like everyone in the group right now it training for a big race in the fall so hopefully we can continue to have good turnout. I just can't wait to get to a little cooler temps and less humidity. See you guys on Tuesday but I may not get there until right at 6:00.