Image Gallery Posted, Chuckit night at Super Jock

I put up an image gallery from the mid week workouts this week -
http://www.runchuckit.com/mid-week-galleries/ig-5-28-09/index.html.

Also don't forget about the Chuckit night at Super Jock n Jill this Sunday the 31st from 5:30-7:00 they will be giving you at least 15% off on everything and more on some close out items. They will also provide food.

I also must say that you guys are looking great in your workouts, I can see a lot of you who have made great improvements over the last few months, if nothing else by the way you are running, very smooth and relaxed, I can also see it in the pictures. Great Job !! Keep up the great work.

Speed Training II

The mid week workouts are posted with most doing what they did last week. For those running the 400's lets' try to speed up a bit if you can.

Recently we have had people run The Kirkland half, capital City Marathon and half and over the long weekend we had people in LA and Vermont. Although I do like the information you can get from the results in Vermont I wasn't able to determine if Larry Parker ran 5:40, 4:36 or 3:18. there we three Larry Parkers running and looking quickly I couldn't determine what city they were from. I'm thinking it's the Larry that ran 3:18. At any rate there have been many great runs which I have been behind in posting but will updating the list shortly. This weekend we have a lonely soul (Lisa B) headed down to SD for rock n roll. Have a great run.

Last week I mentioned here taking advantage of your base developed over the winter/spring.  Of course that got me to thinking and this summer I'm going to institute what I'm calling "speed week". I will put together weeks interspursed in your training aimed at working on your speed. More to come on that as we get going. I think this is something that will really help your running and if nothing else provide a little variety in your training.

Getting Faster

Well about 6 weeks to go until Rock n Roll so many of you are on the track finishing up with your training over a pretty wet spring, which I'm sure will make you all  that much stronger come race day. This also means that you'll be on the track finishing up you training with a little speed.  Try to make the most of these workouts and if you want to maximize them try not to miss any. If you can't make the group try to do it on your own. If you can't find a track let me know and I can give you a workout for the road that'll pretty much equal your track workout.

Soon they will be tearing up the track to put in a new soccer field so we'll have to make arraingments for Tuesday nights as far as were we'll meet for the workouts. I'm already cooking up some new workouts for us that I'm sure you'll find interesting as we won't be using the track for them but will for sure get the job done and like said they'll be different so might be kind of nice for those who have been with the group for awhile.

For those of you who have just run a marathon or half as always I encourage you to run some of the shorter races and work on your speed before you jump back into a mararthon training plan. You have a nice base built from your training over the winter now let's see if you can't get faster by doing some faster running. There is a 5 or 10k's pretty much every week now that we're heading into summer and the nice thing about running the shorter races is that it only takes a couple of days to recover so you can run a few in a season be able to bounce back do it again.

I always like training for a fall marathon because I was able to race the shorter stuff during the spring and early summer and once I stated training for the fall race I still had the speed so was able to do that training a little faster as well.

So if you decide to heed my advice and train for some of the shorter races I would probably jump in with those that are finishing up their trraining for Rock n Roll and get some more track work in and get FAST!!!.

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Mid Week

 Thanks to everyone for the birthday wishes. I won't be at the workout out tonight as I'll be with the family celebrating my 49th and planning workouts for the next 50 years. Regina will be there to oversee and I hope she doesn't work you too hard.  ;)

The mid week workouts are posted, you'll notice a lot of empty spots for planned race, that being because so many of you have run races recently and haven't updated the roster if you could go there and update it at would be helpful. For now as I know most will be running a fall marathon or half I've put in tempo and strides.

As far as those who are up to date many of you are running Rock n Roll so are transitioning to the track(marathon this week and half next). You'll be running 400's for the next few weeks (1/4 mile, 1 lap on track) the idea here is to work on your speed after building strength over the last few months. As far as pace goes what I would do is start at your most recent time trial pace and try to pick it up as you go. So maybe you ran 16min for your TT. Start at 2 min per 400 for 3-4 of them and the try to drop down to 1:58 for the next 3-4 and then 1:56 for the last set. You should find this pretty easy as you;ll be getting 90 sec rest in between. If you can run them faster all the better.

Ok got celebraten to do !!

Mid Week, Results Updated.

The mid week workouts are posted and I've updated the results from the weekend with a few I overlooked, posted below. Again great job to all!!

Now that I've heard from a few people about their races over the weekend the thing that strikes me is the number of people who say they would have run faster if they hadn't taken a pee break, most late in the race.  Obviously you're losing time here but the thing that I think about it lost momentum. You've been running for many miles and most probably having a good race and then you stop in your tracks, that is one thing I never wanted to do.  As soon as you stop your legs stiffen up and it's hard to get going again not to mention the mental effect that has. Your focus is lost and that is hard to get back as well.

You're saying to yourself is he saying I can't go to the bathroom?  No I just think when four people give me a race review and 4 say they had to stop for a pee break that I think many of you are probably drinking way too much during your race. Because they have fluid every couple of miles doesn't mean you have to drink it. If it's a warm day certainly you want to think about hydration but with the weather that Eugene and Vancouver were run in, being dehydrated is less of an issue and besides you all trained for the event so your bodies were prepared for the run.

You also wanted to be careful not to be over hydrated because that can be as dangerous as dehydration and I bet more people have problems with this then people being dehydrated at these events.

So what I would suggest is that you think about hydrating  the few days leading up to the event and the morning of, again don't over do it.  A good rule of thumb is if you're thirsty then drink. Hydrate early in the race and unless it especially warm, hydrate lightly later in the race, at that point most of it is just going to sit in you stomach anyway. I used to poor it over my head later in the race just to wash the sweat off and give myself a little jolt.

Eugene Marathon

John Leddy 3:39:18
Ian Cox 3:49:50 
Rene Crickenberger 4:04:16
Shauna Shimono 4:25:15    
Joseph Cunningham 4:09:01
Adarsh Rema  3:47:05   
Andrea Millikan 4:11:33
Andrew Hammer 3:37:23
Bill Henry 4:03:29
Guido Aversa 5:09:48
Monica Callen 5:09:46
Patrick Niemeyer 3:20:03
Steven Brooks 3:38:33
Sumanth Donthi 3:17:35
Tien Doan  3:56:55
Zebene Assefa 3:48:44
Ms. Bert Chavez 4:17:44
Josh Romoff 3:50:12 
Robert Schraeger 4:05:42
Sankara Narayanan 3:39:25


Eugene half

Eric Ott 1:38:29
Amy Roe 1:51:14
Enid Moore 1:54:46   
Corrie Vaa 1:56:12
Kris Palmer  2:20:37

Vancouver Half   

Anna Hughes 2:29:53
Irene Klima 2:24:50
Marla Ellingsen-totah 1:45:50
Timea Tihanyi 1:45:04
Susan McIntosh 2:26:56
Dana Caldart 1:54:53


Pittsburgh Marathon

Jennifer Margolis 4:01:54

Yesterdays Chuckit member results at Vancouver and Eugene

Great Job to everyone!! as always if I didn't get yours I apologize, just send it my way and I'll add it.

Eugene Marathon

John Leddy 3:39:18
Ian Cox 3:49:50 
Rene Crickenberger 4:04:16
Shauna Shimono 4:25:15    
Joseph Cunningham 4:09:01
Adarsh Rema  3:47:05   
Andrea Millikan 4:11:33
Andrew Hammer 3:37:23
Bill Henry 4:03:29
Guido Aversa 5:09:48
Monica Callen 5:09:46
Patrick Niemeyer 3:20:03
Steven Brooks 3:38:33
Sumanth Donthi 3:17:35
Tien Doan  3:56:55
Zebene Assefa 3:48:44
Ms. Bert Chavez 4:17:44
Josh Romoff 3:50:12 
Robert Schraeger 4:05:42
Sankara Narayanan 3:39:25

Eugene half

Eric Ott 1:38:29
Amy Roe 1:51:14
Enid Moore 1:54:46   
Corrie Vaa 1:56:12
Kris Palmer  2:20:37 

Vancouver Half   

Anna Hughes 2:29:53
Irene Klima 2:24:50
Marla Ellingsen-totah 1:45:50
Timea Tihanyi 1:45:04
Susan McIntosh 2:26:56
Dana Caldart 1:54:53
Pittsburgh Marathon

Jennifer Margolis 4:01:54