Chase Utley you are the man

After watching Chase Utley fly around the bases on his way to an in the park home run, I couldn’t help thinking how much our speed work out tonight resembled that.  Everyone for the most part looked great running hard for those 300’s.  Watching each of you getting stronger and faster each week is such an incredible feeling.  Your forms are looking really nice.  I love watching your strides opening up down the back stretch from across the track.  It’s all coming together for each of you and I’m happy to be here experiencing with you. 

Who:  Allyson, myself, Harris, Dan, Jimbo, Greg Yerkes (welcome back), Debbie, Vee, Jackie, Kami, Maria, Charlotte, Denise, Suzi, Sherl, Cece, Phoebe, Joe, Jay, Steve C, Steve I, Eric T, Eric L, Scott, Glenn, Paul, John, Rich, Bill, Andy, Dennis, Rahim, Cory, Pete, & Mark

Workout:  Took it easy tonight with the majority of us running River 2 Sea this Saturday.   1 mile warm-up, stretch, 12x300’s (100), 1 mile cool down, drills.

If you’re running R2C just remember to have fun because if you go into this race with that mentality you’re going to have an awesome time.  If you’re not than I will see you back at the track on Tuesday.

CT

Speed Workout Reminder!

Tomorrow we will be at Council Rock South at 6PM.  The workout should be easy with R2C coming up this weekend.  I have clothing in for those that placed an order and a few extra's.

If your apart of a relay team and in need of practicing I will once again stay late to work with those that choose to.  The meet is fast approaching and I'm really in need of volunteer's.  Those of you that didn't sign up for the meet, if your available on August 13th from 9:30-1:30 and would be willing to lend a hand please let me know ASAP.

Thanks,

CT

Hot or Not...

Tuesday’s workout was again extremely hot, bringing out all the concerned mothers and nursed Betty’s.  Last year was supposedly the hottest summer we have ever had and we somehow survived that.  I stress over and over that each runner needs to listen to his or her body.  I’m not in the business of babying anyone, but I also don’t want any one going down on the track due to heat exhaustion, so be smart.  Even with all the wining during warm-ups we had 8 runners runner their fastest timed mile this year.  No one had an extreme drop off from prior times either.  The following ran their fastest mile on Tuesday:  Cory, Wendy, Shirley, Jay, Paul, Mary, Glenn, and Eric Tobias!  Nice work!  Your improvements are what keep me going with the workouts.  We had a total of 26 runners come out to run in the heat.

Who:  Allyson, myself, Melissa, Andy, Jay, Joe, Paul, Rich, Cory, Mary, Dennis (welcome back), Eric T, Charlotte, Kami (welcome back), Carolyn, Rahim, Shirley, Steve, Maria, Bill Gould (1^st timer Welcome!), Mike G, Mike B, Sharon, Greg Z, Eric L (3 times in a row), and Wendy.

Way to mustard up the strength to get your butts out of the air conditioning and the courage to work out in the extreme heat.  This will make you stronger I promise.

Workout: 1 mile warm-up, stretch, 1 mile hard (timed), 6x400 (400), 1 mile cool down.

Looking for another reason to do these hot workouts, good simulation of River to Sea conditions.

I hope to see you next week!

Thank you,

CT

Timed Mile Tomorrow!

Tomorrow we will be running the 3rd timed mile of the season.  We will also have a workout after and if you want to work on hand offs after I will work with you.

Better Late Than Never...

Tuesday had us running in what may have been the hottest workout this year.  We had 32 runners come out to and tough out the heat to get their speed workout in.  Pat came out and surprisingly didn’t bring race fliers; he did bring pesticide and a pink iPhone that he chased Denise around the track with…

Not counting Pat (didn’t do my workout) the following came out Tuesday:

Allyson, Myself, Good Charlotte, Jay, Wendy, Jack, Rahim, Paul, Joe, Melissa, Renee (welcome back), John, Jackie, Shirley, Scott, Eric T, Maria, Mike G, Cory, Steve, Mike B, Eric L, Dan, Andy Shapiro (1^st time out this season Welcome back), Eric S, Matt, Carolyn, Glenn, Greg, Rich, Denise, Shawn Donovan (1^st timer! Welcome).

Workout:

1 mile warm-up

Stretch

3 sets of

600 (200), 400 (200), 300 (200), 200 (3 min rest)

1 mile cool down

Drills

I know many are not a fan of this workout, but this workout gave all of us must needed water breaks. (Better safe than sorry)

Thank you to everyone that came out,

CT

Equinox Results sort of...

Chris has a lot on his plate with his 100 mile race this weekend, but he was able to conjure up a rough score for the Equinox Orange 311 miles to Blue 221 miles.  Orange is awarded 50 points and Blue 25.  Thank you to both teams for coming out and supporting the Equinox and all the other road races that were on the schedule.  More Track info coming soon.

Speed Workout Reminder!

Tomorrow we will meet at 6PM at Council Rock south for a speed workout that will last an hour to and hour and a half.  The heat index is going to be severe tomorrow, so please drink plenty of water through out the day.
I will be getting to the track by 5:15 to work with anyone that wants to practice relay exchanges.  See you tomorrow.

CT 

Running community continues to be generous

This week Allyson and I, like most fall marathoners started our marathon training.  We traveled to Connecticut to visit family for the weekend, but still had planned on getting our long run in.  With having done 7 miles on Monday, because of the Rev Run 10k (+ 1mile warm-up) which was supposed to be an off day, we were able to take out our 5 mile easy run on Saturday and move our long easy run scheduled for Sunday to Saturday and take it down from 12 miles to 11.  In any case Allyson had looked for races close to where we would be staying in CT and found a 5 mile race held by a local running club “Lightfoot Runners.”   Well, when we got up to CT on Friday night we ended up staying up late and drinking.  We didn’t get up in time to catch the start of the race, but we were determined to run over to the start and see if we could grab a course map and get our miles in.  It ended up being 3 miles to the school where the 5 mile race started and finished.  When we arrived the last bit of runners were finishing.  Allyson and I asked around about a course map, but were told there wasn’t one available, and that we didn’t need one because the course was marked very well.  So, we ran what the local folks felt was a flat course (not flat!) as you can see from my Garmin report below.  We had foolishly not brought enough water with us for a long, hot, challenging run (1 bottle).  When we completed the 5 mile course we were lucky to find a few Lightfoot runners still lingering who gave Allyson and I a most needed water refill.  I have had a negative experience with a running club that would not give water to a group of us in Tyler Park last summer, so this experience was very positive and in need of recognition.  I was too exhausted to think to get names from the gentlemen that gave us the water, but they know who they are.  Thank you again.  If you’re ever in Norwalk, CT look up the Lighfoot running club.  They are just as nice as our running club here in Bucks. http://www.lightfootrunners.com/default.aspx

CT

Untitled by psychowolf26 at Garmin Connect - Details

Untitled by psychowolf26 at Garmin Connect - Details

Not too Shabby!

We had 34 runners come out to run off all their beer and barbeque this past Tuesday.  Coming out to the track:

Matt, Charlotte, Jimbo, Myself, Allyson, Mark, Mary, Wendy, Jay, Joe, Mort, Cory, Eric L, Scott, Shirley, Cece, Phoebe, Mike G, John, Steve C, Jackie, Carolyn, Suzi, Sheryl, Deb M, Steve I, Olivia, Eric S, Sharon, Glenn, Paul Bukowski (back at it, good to see you), Denise Coll (First time out this season Welcome back), Rich, and Mike B. 

Thank you to each of you for coming out. I know it can be difficult to get motivated right after a holiday weekend, especially one that had many of us racing a 10k. 

Workout:

1 mile warm-up, stretch,12x300 (100), 1 mile cool down, drills, & worked on relay exchanges

What I saw last night:

I saw a lot of walking last night and because of the previous mentioned holiday weekend I didn’t say anything about it, but by walking you are canceling a lot of the anaerobic work you had just put in.  I know some of the workouts don’t grant what you think is enough rest, but I can only stress that you not walk, but try shuffling.  Ideally you should be jogging all rest laps.

Congratulations are in order for Brendan Johnson and Jackie Amato who recently got engaged!  You both must be so excited; I speak for all of the Speedsters that know you both that we all are!  Best of luck!

Don’t forget I will have the Phillies raffle each week leading up to the track meet.  Speaking of the track meet we will need non-participant volunteers to help with timing, officiating, and score keeping.  If you have friends and family that are free on August 13^th that could help out let me know.

Until next week Speedsters, stretch, ice, and add rest days to keep those legs and feet healthy.

CT

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Speed Workout Reminder!

I know most of you are tired from racing or maybe still hungover from the 4th of July fireworks, but there is a Speed workout tonight at 6PM at CRS.

CT