The King Has Returned...

       After a damp, dreary day, we were gifted with a lovely evening.  The clouds gave way to blue skies and a warm sun.  We also were honored to have the King return, well not exactly the King, but he is pretty good, Joe Haughey met us out at the hill.  Joe ran an amazing Boston Marathon (only his second) with a blazing 3:00 marathon time.  I thought I saw Joe signing autographs in between hill repeats.  Joining Joe at the hill workout tonight: Allyson, Harris, myself, Kevin, Tom O'leary (First Timer!  Welcome!), Neil, Christine, Carol, Charlotte, Steve I, Cece, Glenn, Brian, Jimbo, Bharminder, and Renee.

Nice work tonight everyone!

Workout:

1 mile warmup
3-4 Sets of:
200 (200)
100 (100) Flat
400 (400)
100 (100) Flat
1 mile cool down

Till we run into each other again...

CT

No Rest For The Wicked

A day removed from Broad Street (at least for a good handful of us), we were back at it on the track.  I completely understand that most research recommends taking 7-10 days off after a race between 10 miles and the half marathon distance (When would we workout?), but I have always been a "listen to your body" type guy.  Don't get it twisted, I do agree that rest is extremely important.  With that said, I tuned the workout down for tonight.  We started with our traditional easy mile warm up, followed by some drills and stretching.  We did a sprinters workout tonight to help flush out the lactic acid in our legs (I know another theory that has been debated for years.).  The workout helped my legs feel stretched out and less heavy, I hope yours feel the same.

Workout:

1 mile warmup
Drills/Stretch
6x100 (100)
4x200 (100)
2x400 (100)
4x200 (100)
6x100 (100)
1 mile cool down

Coming out tonight:

Allyson, myself, Kevin, Michele, Lauren, Brian, Tim, Cory, Rod, Steve, Matt, Lori Hastings (1st Timer!  Welome!), Renee, Greg, Bharminder, Neil, Scott C, Scott, S, Jimbo, Marc, Joe, Jay, and Christine.

Next up, we will be running ourselves crazy on the hills of Tyler Park on Thursday.

Till we run into each other again...

CT

October going on November...

Driving to the track this evening, I passed one of those digital signs that alternates between the time and the temperature, and it read 42 degrees.  I had to do a double take of the sign and then had to double check the calendar.  I wanted to make sure it wasn't October going into November.   My calendar did confirm that it is actually April going into May.  So, the next think I did was check to see if any of the media outlets were reporting on Punxsutawney Phil making another prediction, calling for another six weeks of winter.  I didn't find any reports, so I had to assume that it's staying cold, so the Flyers can feel as if its still hockey season.

Tonight's workout wasn't easy and having it wet, windy, and cold once again, didn't make it any easier. We actually had 15 runners come out tonight and run against the winter like elements.  

Coming out tonight:

Allyson, Cory, Tim, Kevin, Neil, Michele, Pearl, myself, Marc, Joe, Christine, Scott S, Greg, Rod, and Matt.

Way to DIG DEEP!

Workout:

1 mile warm-up

100 (300), 200 (200), 300 (100), 400 (400), 500 (300), 600 (200), 500 (100), 400 (400), 300 (300), 200 (200), 100 (100)

1 mile cool down

Total: 6 miles

Sorry I left so abruptly.  I wasn't feeling all that well tonight, and the awful weather wasn't helping.

Till we run into each other again...

CT 

I Fartlek. How About You?

Tonight we did something a tad different.  We climbed to the top of Agony Hill (a 1 mile climb), but this time we did it fartlek style.  The group synchronized their watches and every minute I would yell out "DIG!" and the group would yell back "DEEP!" this allowed everyone know that we were resting or accelerating.  It got really interesting when we climbed the hill a second time, but this time accelerating for 1 minute with a 30 second rest.   We even had some runners toss their cookies, or should I say Easter candy at the top of the second climb.

Fartleking tonight:

Kevin, Tim, Neil, Bharminder, Mike, Hilda, Carol, Michele, Carrie, Steve I, Barb, our newest member Brian Loftus, Mary, Melissa, myself, Glenn, and Rob.

Way to dig deep tonight Speedsters!  I hope you all had as much fun as I did.

Remember that we have our monthly Bread Run this Saturday at Great Harvest Bread Co.  in Newtown at 8AM.

Till we run into each other again...

CT

Earth Day Brings 22 runners and a timed 400

The rain held off this week allowing us to get in a fun, but fair workout.  We had 22 runners come out tonight to celebrate Earth Day.  Instead of digging in our gardens we dug deep within to push through several 200s and a handful of 400s.  Good weather, good effort, good times.

Coming out tonight:

Allyson, myself, Hilda (welcome back!), Cherie, Cory, Joe Pushups, Lauren, Brian A, Marc, Scott C, Neil, Donna, Christine, Scott S, Jay, Tim, Matt, Melissa, Suzi (Our newest member!  Welcome!), Greg, Carrie, and Michele.

Nice work tonight everyone!

Workout:

1 mile warm-up
Group Stretch
Timed 400
4x200 (200) 2 min rest
4x400 (200) 2 min rest
4x200 (200)
1 mile cool down

Next up:

 Thursday we will be meeting at Council Rock South HS at 6PM for our hill workout.  I have something special up my sleeve for this week...

Saturday we will be meeting at Great Harvest Bread Company in Newtown at 8AM for our monthly Bread Run.  This is an easy training run, done at your own pace, for one hour.  These runs have been struggling when it comes to the numbers.  Please come out to show your support of one of our best sponsors.  Darron and Jess do a lot for our club and they're a Gold Sponsor of our club.  Without the support of our sponsors we would be very limited on what we can do and what we can offer you all.

Till we run into each other again...

CT

Go Flyers!

Dirty Dozen

It’s nights like tonight that prepare us as runners for any and all conditions on race day.  I only have to look back to a couple of weeks ago when we were lining up for the Love Run Half Marathon in cold, wet conditions.  The rains came down the entire time that we ran getting harder the closer we got to the finish line.  Tonight’s workout wasn’t that horrific, but it did make for a challenging run.  Nights like this not only prepare you physically for running against the elements, but mentally as well. 

On the way to the workout I turned to Allyson and I asked her how many she thought would be at the workout (we have this conversation many times throughout the season), Allyson’s reply, twelve.  I looked at her as if she was nuts and I said it will be closer to eight.  Well, Allyson was right (she’s always right…) we had twelve runners come out and run against Mother Nature.  It turned out to not be as awful as the weather forecasters were claiming.  The temperatures did drop, and it did rain on us for the first ten minutes or so, and half the track was a wind tunnel, but it looked worse than it really was.  It felt good to get out there tonight and get a good workout in.

Coming out tonight:

Allyson, Lauren, Brian, Tim, Neil, Bharminder, Christine, Pearl, Barb (first track workout!), Rob, Greg, and myself.

Workout (feel free to bang this out tomorrow):

1 mile warm-up

Stretch

200 (400), 400 (400), 600 (400), 800 (400), 600 (400), 400 (400), 200 (400)

1 mile cool down

Nice job tonight!  It wasn’t easy to get out there and run, but you did.

Till we run into each other again…

Timed Mile in Heavy Winds

Week 2

Though the thermometer read 60 degrees, the wind made it feel like 40.  But, we didn’t let the wind hold us back.  We ran our first timed mile tonight (always a crowd pleaser…).  These timed miles are never easy, but always telling.  They allow me to gauge where everyone is and eventually where everyone was.  The times are for my records and won’t be on display anywhere.  The effort put forth tonight was impressive, that’s where I will leave it.

Coming out tonight:

Allyson, myself, Brian, Lauren, Neil, Pearl, Christine, Matt, Tim, Scott C, Scott S, Harris, Elliot, Diane, Cherie, Marc Long (First Timer & New Member!  Welcome!), Joe Long (First Timer & New Member! Welcome!), Jay, Bharminder, Eric, Greg, and Rob.  

A total of 21 came out tonight.  Nice work to all.  Running a timed mile and then doing a workout isn’t easy.

Tonight’s Workout:

1 mile warm up

1 mile hard (85 % effort)

4-6x400 (400 Rest)

1 mile cool down (with the first two laps incorporating striders on the straights).

Next up, Hill Workout on Thursday at 6PM.  We will be meeting at Council Rock South.

Till we run into each other again…