Workout Monday November 26th, 2012

"Life is a positive sum game.  Everyone from the gold medalist to the last finisher can rejoice in personal victory."

-George Sheehan

Week 5 of 16

Beginner
3 Min Easy Pace - Should be able to hold a conversation during easy pace runs
3 Min Walk
10 X (2 min Easy pace with 1 min walk)
4 Min Walk

Intermediate
30 Min Easy Pace
6 Strides- 20-30 seconds of accelerated running, it's not an all out sprint

Article-> Jack Daniels - Not that Jack Daniels

Come out and run with us

Workout Tuesday November 20th, 2012

"Relentless forward motion!"

- Tom Riley

Week 4 of 4

Beginner,
If you're running today do yesterday workout

Intermediate
Do yesterday's workout if you're getting out today

Article-> Principles and Needs

Renee takes a quick pose as she starts her first leg(8 miles) at Ragnar Vegas.

Workout Monday November 19th, 2012

"It's at the borders of pain and suffering that men are separated from the boys." 

- Emil Zatopek

Week 4 Of 4 

Beginner
5 Min Walk
10 X (1 min easy pace with 1 min walk) - Easy pace means yo can hold a conversation while running
5 Min Walk

Intermediate
30 Min Easy Pace - You should be able to hold a conversation 
6 Strides - 20-30 seconds of fast running- It's not an all out sprint

Breakfast after the run.  Come out and meet us this next Saturday!

Workout Friday November 16th, 2012

"Running should be a lifelong activity.  Approach it patiently and intelligently, it will reward you for a long, long time."

- Michael Sargent 

Week 3 Of 4

Beginner
5 Min Walk
6 X (1 min Easy pace with 30 second walk) Should be able to hold a conversation during easy pace
8 X ( 30 second Easy pace 1 min walk)
4 Min Walk

Intermediate
10 Min Easy Pace - You should be able to hold a conversation during easy pace
6 X (1,000m Threshold pace with 1 min rest) - Threshold pace is comfortably hard
10 Min Easy Pace

Article-> Mobilization

This was exchange 1 of 3 between Danny and I.  

Workout Thursday November 15th, 2012

"On the 7th day, God did an easy 3."

-Unknown

Week 3 of 4

Beginner and Intermediate
If You train to day, do yesterday's workout.

Article-> Serious

Finish line at Ragnar Vegas.  

Workout Wednesday November 14th, 2012

"You don't have to be great to start, you have to start to be great though."

-Joe Sabah

Week 3 Of 4

Beginner
5 Min Walk
7 X (2 min easy pace with 1 min walk) - Easy pace means you should be able to hold a conversation
4 Min Walk

Intermediate
10 Min Easy Pace - Easy pace is your conversation pace
3 X (1 mile threshold pace with 1 min break) - Threshold means comfortably hard, don't go all out
10 Min Easy Pace 

Chris is in the far left of the picture.  It was 27 degrees, really really windy and just started snowing when Chris started running.   

Workout Friday November 9th, 2012

"Everyday is a good day when you run."

-Kevin Nelson

Beginner
5 Min Walk
6 X (1 min easy pace with 30 second walk) - Easy pace means you should be able to hold a conversation
8 X (30 second easy pace with 1 min walk)

Intermediate
10 Min easy pace- Easy pace means you should be able to hold a conversation.
6 X (1,000m  Threshold pace with 1 min rest)- Threshold means comfortably hard
10 Min easy pace

Article-> Doping and Charlie Francis

Good luck to Mikey and James, they're competing at CrossFit 480 this weekend.  Good luck to those doing Ragnar this weekend (Renee, Jason, Ali, Eleanor and Me (Tom).  

Emily, Iris and Emma

Workout Thursday November 8th, 2012

"The five S's of training are: Stamina, Speed, Strength, Skill and Spirit; but the greatest of these is Spirit."

-Ken Doherty

Beginner
If you're running today, do yesterday's workout.

Intermediate
Same for this crew.  Do yesterday's workout if you're working out today.

Article-> Rowing = Pain

Workout Wednesday November 7th, 2012

"Run like hell and get the agony over with."

-Clarence Demar

Week 2 of 4 Base Building

Beginner
5 Min Walk
7 X (2 min easy pace with 1 min rest)- Easy pace means you should be able to hold a conversation
4 Min Walk

Intermediate
10 Min Easy Pace - Should be able to hold a convo during this portion of the run
3 X (1 Mile threshold pace with 1 min rest) - Threshold means comfortably hard
10 Min Easy Pace

We wont be having a run this Saturday.  Mike and James are doing a competition.  Juan will be out of town visiting family.  I (Tommy) will be racing in Vegas.  We'll catch up next weekend.

Article-> Stop Aging Out Of the Race

Mike and dem Lulu girlz!  They always do an awesome job supporting they community.

Workout Tuesday November 6th, 2012

"Running is a big question mark that is there each and every day.  It asks you, "Are you going to be a wimp today or are you going to be strong today?"

-Pete Maher

Beginner

If you're running today, do yesterday's workout.

Intermediate

Yep, if you're going to get out today do yesterday's workout.

Article-> Build your Base

Mike got 2nd place out of 140 this past Saturday at the Functional Fitness 5k.  Nice work!

Workout Monday October 5th, 2012

"It hurts up to a point and then it doesn't get any worse."

-Ann Trason

Week 2 of 4 We're working on building a base.

Beginner
5 Min Walk
10 X (1 Min Easy Pace with 1 min walk)- Easy pace means you should be able to hold a conversation
5 Min Walk

Intermediate
30 Min Easy Pace- Yep, hold that conversation while you're running.
6 Strides- Strides should be 20-30 seconds long- It's not an all out sprint, just pick up the speed a little- These should be quick light runs- Take 1 min break between these

Article-> Mental Toughness

Congrats to Libbi!  She ran her first 5k race!  Ali and Danielle helped get her through.

Workout Friday November 2nd, 2012

"I'm going to work so that it's a pure guts race at the end, and if it is, I'm the only one who can in."

-Steve Prefontaine

Beginner
5 Min Walk
6 X (1 Min Easy Pace With 30 Second Walk)-Easy Pace Means You Should Be able To Hold A Conversation While Running
8 X (30 Sec Easy Pace With 1 Min Walk)
4 Min Walk

Intermediate
10 Min Easy Pace
6 X (1,000m Threshold Pace With 1 Min Rest)-Threshold Pace Means Comfortably Hard- If You Don't Know What That Means, Get Your Ass To The Track And Experiment A Little-You'll Figure Out What Comfortably Hard Is After A Couple Laps- Have A Fun Day!
10 Min Easy Pace

Workout Thursday November 1st, 2012

"The will to win means nothing if you don't have the will to prepare."

-Juma Ikangaa

Beginner
If you get out to run today, do yesterday's workout.

Intermediate
Do yesterday's workout if you're running today.