Half way there

Hard to believe that the first three months of the program have come and gone, leaving us only three more to go.  I’m really starting to see improvements in not only your speed, but also the forms of many of you.  You’re looking stronger!  We have had 80 total runners come out thus far and it seems as if half that number keeps coming back each and every week.  We had 41 runners again come out and do what turned out to be a very difficult workout.  With the combination of many of us coming off an Equinox hangover and the summer heat, many of us struggled. 

          The tough workouts that we’re able to survive are what helps build up not only our endurance levels, but also our confidence.  I know personally, when I get hit in the face by a wall during a race, I can think back to these difficult workouts and say to myself “this is nothing compared to that Tuesday night, now Dig Deeper”. 

          We still have 3 runners with perfect attendance even if Rod did skip out early (you didn’t think I would notice).  I had tickets to the Boston vs Phillies game Tuesday night, which turned out to be one hell of a game for the Phillies.  I have made a commitment to you all to be there for you every week and I plan on doing that.  I can only hope that you all will continue to be as committed as you have been lately. The numbers at the track each and every week are incredible.  

Who came out?

Harris, Myself, Allyson, Mike B, Paul, Charlotte, Tim, Maria, Shirley, Vee, Jay, Rich, Olivia, Will White (1^st Timer welcome), Mary, Rod, Joe, Debbie B, Pete, Cece, Glenn, Jack, Steve, Eric, Brendan, Carolyn, Suzi, Carla, Mort, Scott, Cory, Sharon, Matt, Steve I, Wendy, John, Eric S, Greg Z, Tom D, Mike G, & Gregg. 41 Total!

Workout:

1 mile warm-up

Stretch

6 x 400 (200)

4 x 200 (100)

2 x 100 (100)

1 mile cool down

Blue vs Orange:

Don’t forget we have the Rev Run on Monday, July 4^th 10 pts for the 10k and 5 pts for the 5k.

We will continue to practice relay exchanges next week prior to the workout 5:30 start if you’re interested. 

Closing thought:

Have a fun but safe holiday weekend!

CT

Speed Workout Reminder!

Speedsters,

Tomorrow we will be meeting at CRS at 6PM.  We will start our Phillies raffle and also those that want to learn and practice relay exchanges we will be doing that after drills (end of the workout).


If you still have not turned in your list of events please do so ASAP.

See you tomorrow!

CT

Phillies Tickets to be raffled off to raise money for the Track Meet!

Starting this Tuesday I will be raffling off a pair of Phillies vs Braves tickets for Monday, September 5th.  The tickets will be $1 each or an arm's length for $10.  The drawing will be done the week of the Track Meet (Tuesday, August 9th).  The proceeds will go toward the Track Meet cost. 

Clothing Sale!

Show off your Speedster pride!

I will be selling "Speedster Wear" tomorrow before the Equinox (6:30AM). Below you will find what I have in inventory: I will also be unveiling the newest Orange(ish) woman line which will be on display by my lovely wife tomorrow, these will have to be pre-ordered ladies.

WOMAN:

1 medium Sprint Singlet, 1 large Sprint Singlet
1 medium Distance Singlet
4 small Podium Short Sleeve Shirts, 3 medium Podium Short Sleeve Shirts

MEN:
1 medium Sprint Singlet, 1 large Sprint Singlet
1 medium Mach Singlet, 1 large Mach Singlet
1 large Distance Singlet
1 small Podium Short Sleeve Shirt, 2 medium Podium Short Sleeve, 3 large Podium Short Sleeve

1 large Orange Versatile Tank

1 large Orange Versatile Short Sleeve

The train is coming!

I'm constantly stressing how important it is for every runner to be staying in lane 1 when they're on their hard lap and ONLY IN THE 2nd when passing, Third and wider is for rest laps, warm-ups, and cool downs.  We had a runner running in the second lane and as I was yelling for her to get into lane one or three she didn't move and this could have been ugly. 


What I need from you (yeah you veterans) is that you need to speak up to these newbies when you see them doing this, just explain it is for the safety of everyone out there.  The numbers are climbing, which means we need to follow these lane rules more now than ever. 

I know I'm the conductor on this train, but some of you have been on this train ride long enough that you look like one of the box cars.  Use your voice and help keep us all safe out on the track.

Attendance Record Broken!

42 is the magic number!  I’m not talking about the great Jackie Robinson, rather the number in attendance tonight.  42 I still can’t believe we have hit that number.

Tonight we ran our second Timed Mile of the season and we had a good amount of runners already show improvements from their first attempt. You all are making me so Proud of you and this program.  Keep at it this thing can’t be a success, or should I say continue to be a success without you. 

In Attendance:

Mike G. (H)

Harris (H)

Maria (*)

Shirley

Good Charlotte (*)

Paul

Jimbo

Mark

Eric T

Rich (H)

Jay (*)

Allyson (H)

Myself

Joe (*)

Breandan (Glad you came to the correct track tonight.)

Jack

Cece

Phoebe Iguchi (1^st time out this year Welcome back!)

Rod (* and you did run faster you dropped 20 seconds! Now maybe drop that water bottle…)

John O (H)

Pete (*)

Vee

Olivia Tattony

Kami (Have a great & safe trip)

Dan

Glenn (*)

Matt Hastings (1^st time out this year. Welcome Back!)

Cory Steiner (glad your eye is better)

Dennis

Sharon (*)

Carla Capriotti (1^st timer Welcome)

Suzi

Brendan

Steve I (I wasn’t yelling at you I was yelling at someone else)

Annie

Mort (*HAPPY 30^th BIRTHDAY!)

Deb (Thanks for the frame!)

Rahim

Carolyn

Wendy

Scott

Eric (*)

Workout:

1 mile warm-up

Stretch

1 hard mile

4x400 (400)

1 mile cool down drills

Worked on some sprint starts. Next week we will work on relays and hand offs.

Blue members & Orange members start thinking about what events you want to run at the track meet and get them into your captains via email.  List 4 events in the order of priority and we will do the best we can to get you in 3 of those events.

REMINDER: Equinox (Wildcard) is this Sunday and a chance for you to run miles in support for your team.  Blue members we really need some high mileage. Every mile = 1 point the team with the most miles wins 50 points runner up gets 25.

Thanks again,

CT

(H) Helped me out, I thank you. (*) Showed improvement Simply Awesome!

Quality H2O!

It's going to be hot & humid all day including this evening when we're running so please drink plenty of water through out the day. 

Timed Mile Tomorrow!

Tomorrow we will be running our 2nd Timed Mile.  We will do a quick/easy workout after the Mile and if anyone thinks they will be running sprints at the Track Meet I will be staying longer to work with those runners with their starts.  See you tomorrow at Council Rock South at 6PM.

Track Meet to take place August 13th!

Orange and Blue runners please reply to this post, or by e-mailing me directly letting me know that you can make this date.  It will most likely take place 9:30-1:30.

Also if you are interested in being apart of the Blue & Orange Day Committee (helping decorate, setup, organizing) please let me know.  You don't get extra points for your team for doing this.

Rain, Records, & Rainbows

Record breaking night at the track!

Tonight the attendance record was broken and we were 1 runner shy of hitting 40 runners.  That’s right even Glenn can do this arithmetic, we had 39 runners tonight breaking the previous record of 37.  The night started off with ominous skies, but ended with a rainbow. In the past we have willed the rain to hold off no such luck tonight.  I don’t know who it was that brought the rain, but it wasn’t Charlotte, Tim, or me.  We had blue skies for the most part when we arrived.  I looked at Charlotte and I asked her if she thought I should put up the tent she replied “If you put it up you know it won’t rain” boy was she wrong.  I put the tent up agreeing that it would keep the rain away.  It poured from 6:00 to 7:00.  I drove home with my heat on full blast in hopes that I would dry off (wishful thinking again). 

WHO:

Myself, Mary K, Mark Eiler (Newest Orange Member), Rich, Shirley, Tim, Mike B, Charlotte Bottoms Buglio, Jimbo, Wayne (I hope you get better), Joe, Eric S, Jay, Paul, Cece, Rod, Dennis, Donna, Harris Soapy Shorts Brenner (long weird story), Kami Tops Schaal, Dan, Maria, Pete, Scott, Gregg, Jack Showldis (1^st Timer Welcome), Carolyn Joniak (Making her first appearance this season, welcome back), Cory (1^st Timer Welcome), Mike G, Vince, Eric T, Greg Yerkes (1^st  appearance this season, welcome back), Wendy, Rahim, Sharon, Vee Fox (1^st Timer Welcome), Olivia Tattory (1^st Timer Welcome), Joe Clark, Steve I.

Workout:

1 mile warm-up

600 (200)

400 (200)

300 (200)

200

3 minute Rest

600 (200)

400 (200)

300 (200)

200

3 minute Rest

600 (200)

400 (200)

300 (200)

200

1 mile cool down

Drills

Thank you to everyone that came out and participated in the workout and a special thank you to everyone that helped me with all my stuff , putting  up the tent, taking the tent down. 

Speed Workout Reminder!

Tomorrow we will be at Council Rock South at 6PM.  We typically run 5-6 miles. 

Tomorrow is the last night to sign up for the Orange vs Blue competition which is the only way to participate in the Track meet in August.  The date for the track meet still has not been announced, still awaiting word from Council Rock.  I hope to see you all out there tomorrow evening, it's looking like a great weather day.

My observation of tonight’s workout:

It was really nice to be back at CRS.  If not for the convenience of the location, definitely for the closer parking spot and seeing some of the familiar Tuesday evening faces.  It’s also more beneficial for all of us to have our speed workout earlier in the week so that we are not racing on worn out legs come the weekend.  

                I always like to use the official first Tuesday evening workout with introductions.  These introductions have given us a chance to tell the rest of the runners a little bit about ourselves.  Workouts such as Tempo’s and Speed don’t really give us many opportunities to learn much about each person, it’s a little easier to do this during a long easy run.  So, tonight we got to learn a few neat thinks about each of us, from places we have been, our nationalities, languages we speak, our many pets, children, bad habits we have replaced with running, and that one of us can see into the future and that the future holds another World Series win for our Philadelphia Phillies.

                We did have some runners breaking golden rules tonight so; I would like to run over that one more time just to keep everyone in the correct lanes.

LANE 1: Use when you are on your hard laps only.  (If you’re talking in this lane you’re not running hard enough).

LANE 2: Used to pass only.  I don’t want to see runners running side by side one in lane one and the other in lane two.  Don’t move from lane one to lane two if someone faster is coming up on you they will pass you in lane 2.

LANE 3 & WIDER: Use during your rest laps, warm-ups and cool downs.

NEWEST ADDITIONS TO BLUE & ORNAGE:

BLUE: Vince Matyi & Anne-Marie Nalence

ORANGE: Cece & Steve Iguchi

Welcome aboard!

Dig Deep Speedsters, dig deep.

Speed Workout Reminder!

REMINDER:

We will be at Council Rock South tomorrow at 6PM.

Welcome

Fellow Speedsters & Road Runners,

Welcome to our newest information outlet!  I will be posting on here daily to keep those that want to be informed about the weekly Speed Workouts and also keeping you up to date on all the Blue & Orange stuff.

Feel free to check back often to see what's new.