Track Recap

Was it ever tough to get going out there last night...I'm not sure if the heat worked me over or it was all the bugs I swallowed on the far side of the track, but my legs just didn't have it and from the looks of it nor did many of the Speedsters.  But, a workout that you struggle through is still a workout and your training your body to keep pushing even when it's tough.  Good luck at River 2 Sea and maybe, just maybe my team will see some of yours before the beach (doubtful).

Coming out last night:

Tim, Eric, Jay, Joe, Cece, Amy, Anthony, Nick, Jimbo, Glenn, Brian, Charlotte, Renee, Haydee, Matt, Greg, John, Steve, Denise, and Kevin.

Thank you to everyone that helped me break down last night!  Have a great weekend! 

Workout:

1 mile warm-up
Stretch
12x300 (100)
1 mile cool down
Practiced some relay exchanges.

Reminder: Allyson and I will be on vacation next week, so Harris is in charge please treat him the same as you would me...(Good Luck Harris!).  See you when we get back!

Hill Workout Recap

Aloha Shane, thanks for the 2008 World Series.

Weather was under 90 for the first time in awhile and some how we had our poorest turnout in quite some time.  Maybe everyone stayed home to grieve the trades of Shane Victorino and Hunter Pence.  In any case if you didn't come out you missed a good workout.  We did a nice warm-up that took us to a great little hill (100 meters) short, but very steep that we hammered up to a fun trail that was a nice compliment to the hill.  We used the 300 meter trail for our rest lap and did it 12 times.  We finished this fun packed workout with a 1 mile cool down.  Good Times!

Coming out and not grieving:  Steve (Yankee's fan), Charlotte, Sharon, Kevin, Jimbo, Brian, Matt, and the Eric's (Tobias and Stern).  Thanks for coming out!

Tomorrow's Speed Workout will be at Council Rock South, warm-up at 6PM and Group Stretch at 6:10PM.  Also we will have a 50/50 drawing tomorrow night after the workout.  $1 a chance or $10 an arm length.  With many of us participating in River 2 Sea on Saturday tomorrow night's workout will be an easier one.  Also it will be another hot one so again drink plenty of water throughout the day.

Volunteers still needed for the Track Meet!

Till we run into each other again...

Speed, Heat, Storm, and oh yeah the Olympics

It was so incredibly hot out there tonight, making an already tough workout almost unbearable.  I noticed a lot of you struggling tonight and I couldn't be too hard on any of you.  Just attempting to do a workout like this in the heat should give you a pass.  I know a good amount of you are participating in River 2 Sea next weekend, well tonight's temperatures are pretty close to what the second half of River 2 Sea is going to feel like.  I have been participating in this relay for 7 years and I can not remember a mild River 2 Sea. 

Coming out tonight:

Tim, Kevin, Charlotte, Haydee, Sharon, Jay, Joe, Chris, Paul, Jimbo, Glenn, Brian, Andrea, John, Amy, Nick, Anthony, Denise, Greg, Rich, Dawn Brenner (first time at the track and who better be back), and first timers Kim Schuler and Casey Currie (Came out to get ready for R2C, welcome ladies!). 23 total tonight!

Way to push through and tough it out everyone.  I'm so proud to be part of such a dedicated group of runners.

Workout:

1 mile warm-up

3x600 (200), 400 (200), 300 (200), 200 (3 min rest)

1 mile cool down

Sprint starts got canceled due to the wild looking storm that rolled in.  Next week we will work on relay exchanges.

Volunteers desperately needed for the track meet!  If you or anyone you know is free on Saturday, August 25th please contact me.

Olympics begin tomorrow!

Have a good weekend.

Eye on the Prize

I know I preach and ramble on about many topics during the workouts, but I’m pretty sure not on this topic.  If you have heard what I’m about to say, just stop me; oh that’s right you won’t be able to.  Well, tonight I wanted to focus more on pushing you all more than usual.  I know I yell at times and offer positive reinforcement, but tonight I did something’s a tad different.  One I forced the first group to take control of at least one of the repetitions, and when one of them started to struggle I told him to focus on a target.  This is where I begin my preaching.  Keep your eye on the prize, this goes for everyone no matter if it’s a tough workout or a road race you’re doing.  If you keep your head up and target a person or even an object such as a cone, it should be enough to push you further.   

 Another motivational tool that got pulled out of the bag tonight was used against a certain young lady at the very end of the workout.  As I was coming back from picking up the cone that lay at the bottom of the hill, I started to yell up to the runner that if I caught her she would have to do another repetition.  It was hot and it was the last hill of the night, but sometimes it’s good to empty our tanks.  With the thought in her head that she would have to climb this hill another time, she dug very deep and owned the rest of that hill.  Funny what a little incentive can do…

Also owning the hill tonight:

Kevin, Charlotte, Matt, Sharon, Rich, John, Haydee, Renee, Brian, Steve, Jim, and Denise.  13 total tonight which is a very respectable number considering the heat.

Speed workout Reminder:

We will be meeting at Council Rock South on Thursday at 6PM.  We will begin 50/50 drawings this Thursday that will be picked at the end of the workout we will do one every Thursday leading up to the Track Meet.  All money raised will go toward the track meet.  $1 a chance or $10 for an arm’s length. 

Timed Mile Thursday

This past Thursday was the first time I had to play "Bad Coach" normally I'm "Good Coach."  Let me paint the picture for you:  It's a cooler evening, maybe the coolest it's been in over a month.  It's a decent turnout of Speedsters, and all is going well, until the runners spy the workout board and read "Timed Mile!"  Now I know it's not anyone's favorite workout, to be honest I don't like it either, but the truth is it gives me the ability to chart my runners progress and there is no denying that.  I prepare myself to hear a few moans and groans when it's a timed mile, but at this last one almost everyone was whining.  I had to actually threaten tougher workouts before the whining tapered off.  The most remarkable thing was that everyone was under 8 minutes and a handful ran their fastest mile.  Aside from the timed mile we did 6x400's with 400 rest.  After drills I stayed late and worked exchanges with Blue and Orange runners.  This week I will be working starts with sprinters, so if your running the 100 or 200 in the upcoming track meet allow extra time after the workout.

Coming out:

Kevin (who is now tied with Rod for attendance, 29 workouts each), Tim, Eric, Jay, Joe, Paul, Rich, Sharon, Mary, Anthony, Amy, Nick, Renee, Denise, Brian, Rahim, Jackie (first time out as a married women!), and Brendan.

Even with all the whining I still want to thank you all for coming out and running the "Last" Timed Mile of the Season!  Enjoy the rest of your weekend. 

Speedsters in action this weekend:  

Harris is currently running the Vermont 100 miler!  Anthony Accardo raced the NJ State Triathlon (Sprint), and Allyson Thompson is racing the NJ State Triathlon (Olympic) tomorrow.  Way to go Anthony!  Good luck Harris and Allyson!

Blue & Orange Track Meet:

Still in need of a handful of volunteers on Saturday, August 25 at New Hope.  Also there has been some injuries so, we're now looking for Track meet participant alternates just in case there are any more injuries.   If your available on the 25th and want to volunteer or become an alternate contact me.

I'll see all of you at the Hill Workout on Tuesday.

Speed Workout Reminder

TICK TOCK!

Just a friendly reminder that we will be meeting at Council Rock South at 6PM tonight!

Bridge Out

Last night's workout had to be changed due to a fire drill, sort of.  In the picture above, a fire truck is using the water from the creek and spraying it like crazy for some kind of exercise.  Thanks to this Rod's plans were spoiled, if the truck would have gotten to the bridge 10 minutes sooner Rod would have been stuck on the other side and we all would have had a better evening...Thankfully Steve was at the park earlier and gave me the heads up about the bridge being out.  I was able to set us up on another hill and we got in a decent hill workout. 

Workout:

1 mile warm-up
4x200 (200) and 4x400 (400)
1 mile cool down

Coming out:

Sharon Sein (The sole women and her first hill workout of this season), John, Brian, Jimbo, Steve, Eric, Kevin, and Rod

Track Meet Update:

With the Bowling activity done it's time to focus our attention onto to the Track Meet.  The Track Meet will be held this year at the New Hope Solebury High School Track and the schedule of events can be found below.  All athletes and volunteers should be at the track by 7:30 to help set up, get warmed up, and stretched.  We still need plenty of volunteers to help with score keeping, timing, and officiating.  If you or someone you know is interested please contact me.  We're still in need of tents, ice, Gatorade, stop watches, soft pretzels, and fruit.

9:30	Opening Intro's
10:00	4X800
10:25	100 Meter Dash
10:40	Bean Bag Toss
11:00	1600 Meter Run
11:15	Potato Sack Race
11:35	4X100
11:45	400 Meter Dash
12:00	Water Balloon Toss

12:30

800 Meter Run

12:45

200 Meter Dash

12:55

4X400

1:10

Wet Pants Relay

1:30

Thank You's