2014.12.20

First – According to the times that I recorded on Thursday – 7 people ran at or below their initial timed mile pace for the 2 x 1.5 mile repeats! Awesome job to Stephanie, Suzie, Cathy, Alison, Catalina, Nicole, and David! Keep it up!

This is the first week we are dividing up the 5k and 8k groups. The main run will be the same 2 mile Helen Loop as last week. Since you did this last week, you should have a pretty good idea of where you can pick the pace up a bit to finish fast. After the main run, is when we will split up groups, as noted below.

Should be a nice morning for a run tomorrow; 60 degrees and no wind. See you bright and early!

A. 800m Warm up

B. Run 2 miles (rest 2 min)

C. 800m Cool down (5Kers) / 1 mile cool down (8Kers)

Helen 2 mile Loop:

Screen Shot 2014-12-13 at 6.55.45 AM

Vernon 1 mile Loop:

Screen Shot 2014-12-06 at 7.06.47 AM

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2014.12.18

Ok, I think I got the 1.5 mi loop through the botanical gardens right this time. Training for tomorrow:

A. 800m Warm Up

B. 2 X 1.5 miles (Rest 2 mins)

Base your pace off of feel this your pace off of feel this day. If you are feeling good, push it a little extra because there is a 2 min rest in between laps.

Check out the route in the picture and link below.

Screen Shot 2014-12-17 at 3.18.54 PM

https://maps.google.com/maps?q=http://www.mapmyfitness.com/routes/kml/598263210/&output=classic&dg=feature

2014.12.11

Awesome job to everyone for making it through their first week of running club! I’ve heard of so many members getting in their On You Own miles in this week. Keep it up!

Thursday we will be running my favorite route through the botanical gardens. We’ll do a .5 mile warm up, then do the route, which is a 1.5 mile run and a quick cool down. Please check out the map before you get to The Scott Center at 5:30pm. I’ve attached a picture and the link. Bring some flashlights if you have them and see you tomorrow!

Screen Shot 2014-12-10 at 11.08.25 PM

https://maps.google.com/maps?q=http://www.mapmyfitness.com/routes/kml/592042144/&output=classic&dg=feature

First run of 2014-2015

It’s already time to kick off the 2014-2015 running club! First, we will meet in the lobby of The Scott Center, go over introductions, discuss the training plans, and answer any questions. Afterwords, we will do a warm up jog to the corner of Country Club and University Blvd then complete a timed mile. Try to give this 100% effort (even if 100% means walking a couple times – thats OK). We will reassess your mile time later in the training to make sure everyone is progressing.

See you tonight at 5:30p!

Screen Shot 2014-12-04 at 8.37.58 AM

Click the link to see the route:

https://maps.google.com/maps?q=http://www.mapmyfitness.com/routes/kml/592027278/&output=classic&dg=feature