Sunday August 3rd - long run

Just trying to get an idea on the turn out for this sunday? Lots of people out of town.

Track night

We had a good crowd in spite of the threatening weather. Conditions improved slightly as things went along. We had a light drizzle most of the time. Nice temperature, but still muggy.

800's were on the menu, with everyone completing 6 sets. I dragged along a workmate. We'll see if we can get him to become a regular.

Sellersmj, sorry we didn't see you out there. But the weather conditions were less than optimal. Don't forget that the group will be there for the Sunday morning long run.

Long Run

I have our course yesterday at 12.4 miles. We also appeared to have picked up the pace a bit. I had us at about an 8:30 pace.

Anyone have any preference for our track workout on Tuesday?

Tomorrow

So, just to recap. For tomorrow, we'll have a group meet at 6:00 a.m. to do a quick 3 mile loop. We'll return to Holy Cow by 6:30 a.m. for the folks who wish to depart then for a 12 mile run.

Sunday run

Hey anyone want to meet 30 minutes earlier on sunday to get a few extra miles in before the 6:30 run?

Mosquito Coast

Okay, in recapping our long run on Sunday, I admit to struggling with the title of this post. "Cemetery Run", "Graveyard Shift", " The Quick and the...", you get the picture. We ran up through Hampton Park, up through Wagner Terrace, and into Magnolia Cemetery, where the confederate soldiers and mosquitoes were waiting for us. Scenic, yes. But also a little creepy and buggy. We made a hasty turn back down the peninsula. I've got our run at 12.5 miles, putting us at about a 8:45 pace.

Gordon sent out an interesting article on how caffeine affects recovery:

Click here for the media's summary for this article.

Click here if you want the research article itself (for the medical folks).

What I did notice was the amount of caffeine for the subjects: 5 to 8 mg/kg of body weight. For me that would be 375 to 600 mg of caffeine. It would make me juuuuuusssst a bit jittery.

Sunday

Okay, I've mapped a new route downtown to break up the monotony (it involves taking a left at the bottom of the Ashley River Bridge and heading into Hampton Park). I've got a 12 mile option, or (if we're feeling frisky) a 13 mile option.

See everyone at 6:30 a.m.

Battleship North Carolina

http://www.battleshiphalfmarathon.active.com/site3.aspx

Anybody know anything about this race?

Shoe Dryer

I have one of these Boot Dryers. I recommend one for every runner (especially in the South).

My running shoes tend to be completely saturated by the end of a summer run. This sucker gets them dry by the next morning. Keeps the stink down too.

Just a suggestion.

Cloudy

In spite of threatening clouds, we had a pretty full house last night. It rained briefly at the beginning of our warm-up. Otherwise the weather was agreeble.

The workout varied. Again, the crowd could not reach a consensus. A rogue crew, including myself, elected to take advantage of slightly cooler conditions and do something longer (1600, 1200, 1200, 800). Most everyone did 4oo's. At least we have variety.

I went running early this morning on the West Ashley greenway. Toward the end of my run I caught a crowd of high schoolers out for a pre-season conditioning run. They were big boys, moving none too fast. I believe they may have been the West Ashley football team. At one intersection, I saw a big burly coach. He had a "this is going to be a long season" scowl on his face. I told him he might motivate his players if he let them know they were getting passed by a 44 year old man. He laughed and nodded. One of the high schoolers, upon hearing me, responded "Wouldn't be the first time. Won't be the last."

No, it won't.

Track Night

Track tonight. What shall we put on the menu? For most of these hot, humid work outs we've been opting for shorter intervals with more reps (except last week when we went for 1,200's).

I'll have to admit that the benefit of the shorter intervals (400's for example) is that people can shorten the workout without feeling too guilty. You can do eight reps instead of ten and you're only down 800 meters. Also, people can get off the merry-go-round for one lap, then jump back on without much down time.

Please note on the right hand side of the screen that I've put links for the new CRC website, as well as the old. Please compare and contrast.

Sunday Run

Full crowd on Sunday, a group of five. I had the distance at about 12.3 miles. At 1:49:00, we did about an 8:50 pace. I'll see if we can create some more exact routes to round off these runs.

See everyone on Tuesday.

Commuting to work

Today was the first day for me riding to work on a bike. I was actually surprised that it wasn't any more difficultto ride the bike with the bag on the back as it normally is with no bag. All in all I rode 16 miles one way and it took me right at 55 minutes with all the red lights. Looks like I am about 20 minutes slower on the bike vs. a car.

Saturday 7/12 Workout

Ride this morning 60 miles in the fog felt pretty good actually somewhat cooler than the last few weeks. Follow the ride up with a 50 minute run around 165 BPM. See you guys in the morning.

Today's workout

I thought it might be neat to post a daily workout thread for us to post our workouts for the day so we can keep each other honest or should I consistent.

20 min warm up for me.
3 sets of 1200 meter, 400 meter, 800 M, 800 M.
Cool Down.

Super tough the 400 and the last 800 were kind of a recovery jog.
See you guys sunday.

Plyometrics

The track was a combo platter of workouts. Some people opted for shorter reps (400's). Our sub-group opted for 1,200's, 3 or 4 sets. Nice change. Hot as usual.

Here's an article about Plyometrics. I've started doing these after my short (3-4 mile) Friday runs. I do the skipping (10 reps) followed by standing broad jumps (5 reps), 8 to 10 sets of these. It doesn't take long, but is much harder than you think. It is important to find a relatively soft surface. Also look for a reasonably secluded location if you are self conscience about how people tend to react to a grown person skipping and jumping.

See everyone Sunday morning, 6:30 a.m.

Track Night

Track tonight. We've been running 400's the last few weeks. Do we want to lobby for something longer and slower? 800's? How about a ladder (4, 6, 8, 12, 8, 6, 4)?

Sunday -07.06.08

07.06.08
Trevor pulled me along for just under 10 miles as I wimped out and shortened our regular route. Missed John, Rusty, and Arron but we kept a good pace and conversation. Just a reminder that the Daniel Island Twilight Series starts this Thursday. Not a bad deal if you register for all 4 races without a T-shirt - only $35.

Wilmington Crash and Burn

Just ran the Tri Span 10K in Wilmington in 40:26. 14th overall, 2nd in age group (for which I count myself very lucky). Great course, but hilly. It was hot (80 degrees by 8:00). Against all logic and my better instincts, I went out and blazed the first two in 12:12. Foolish with capital "F". By the half way point, I was dead meat on a stick (6:30, 7:00...you get the picture). I managed to put my s*** together for the last mile. Evidently, the heat put the whoppin' on everyone else too. Only about a half dozen others passed me by the end.

Will be thinking about you guys tomorrow morning. Will try to get a run in myself. See you Tuesday afternoon.

Post July 4th Sunday

6:30am at South Windermere - no doubt go downtown again. Bring water! Hope to see a crowd out to work off all that holiday food.

gN

At the Track - 7/1

We had a full crowd last night. We did 400 meter repeats. Most folks did eight to ten reps. Official high yesterday was 87 degrees. We saw a few prodigal faces, folks who were frequent a few months ago (no doubt now motivated by the U.S. Trials).