MId Week 1/26-27/10

It was great to see a big turn out on Saturday, with many faces I haven't seen in a while, it's good to see you're finally out of hibernation.

The workouts are posted for this week. Those running late spring races are doing tempo runs, those running mid spring races are sliding over to hills and those with events early in spring are jumping on the track.

A couple of reminders for these workouts.

You should include 10-15 minutes of light running before any of these work outs and it'a always good to throw in a couple if strides also. Warming up will help you get the most out of your workout and probably make it a bit easier.

Remember it's also important to get a bit of a warm down after your workout. I know your'e tired and the last thing you want to do is run more but this will help with your recovery. Keep it nice and easy. Even if  it's only a couple of laps on the track it will help.

When running a tempo run or for that matter a track workout make a plan for pacing before hand this will help you prepare mentally. Whether you want to increase the pace as you go or just maintain a certain pace. This will help you learn pacing and help you get the most out of the workout and again probably make it a bit easier. Being mentally prepared is just as important as being physically prepared.

If there is a group of you running a workout together take turns leading the pace. If you're leading it makes you focus on pacing and if you're following it gives you a bit of a break which is nice as it takes the pressure off of you and as in biking you can draft off of the others and let them pull you a long so it when it's your turn to lead you'll have a bit more in you.

In the end all of these will help you prepare, run and finish these workouts.

Mid week Jan-19-2010

Just got back from the Houston Marathon / Half which by the way if you're loking for a great event to take part in I would highley recommend, it's very well organized with a very flat fast course and good weather. It's tough to get into,  the half last year filled up in 19 hours and the full 60 hours but if you can it's a good one.

I know a few of you have e-mailed but with with travel, meetings,  the event and other e-mail I'm digging though them today. I'll also be looking through the Nookachamps results.

The workouts are posted an more an more people are moving to the hills. I would encourage/ challange you to make the most of your workouts so that when we get to the track and then your event you're able to do more with those workouts which if your goals is a faster time or to just finish you'll be better able to acheive.

Saturday's run

Just a note to let you know even though Regina and I won't be at the store (Super Jock n Jill) on Saturday you'll still be able to meet at there.  Eric who works there will be there to open it up for you if would like to have a place to meet for your run. If you're running a race this weekend have a great one, I'll see you next week.

mid week 1/12-13/10

Ok the first big events of the year are coming up this week with many of you heading north to Nookachamps on Saturday and Jason heading south to Pheonix. Good luck to all.

For those racing this weekend the planned workout for tonight or tomorrow night is 3 x 1 mile at race pace. Although if you're training for another bigger event later in the spring I might do the workoutout planned for that event.  It's early in the year and you'll gain more by training though this one rather than resting up for it.

Due to the fact that Nookachamps is this weekend where many of you are heading including Regina and I'm going to be down south myself at the Houston Marathon for meetings we won't have a planned meeting at Super Jock on Saturday although I'm going to see if I can get someone from the store to open it up at our usual meeting time. I'll send this info on that out later in the week.

Now that many of have seen the new vest and jackest many of now want one, which is what happns often. If you would like one I'll place another order. I've put links back up on the site for ordering if so (on the right side bar) The Jackest are $65 and the vest $45.

Mid Week

I'm holding off on posting the workouts due to the rain. The plan would be for a 2 mi time trial / pace run but with the rain as it is we may have to defer until next week. I'm not opposed to running it in the rain but we all know how the track can be when it's really wet although I am curious to see how it reacts since the just re touched it a bit. If you don't know, it can be very messy and very wet. (wednesday's group can plan for it)

Some of you were hemming and hawing last week when I mentioned this workout but I can't think of anything better to do starting out the year. I mean a fair amount of you have probably have been sitting around fattening up after a hard year of training and racing, deservidly so. Now is a good time to find out where you are starting out the year. More or less set your base line. Those who have been able to keep the hard work through the high calorie holidays and are training for an upcoming event need to get a good hard workout in before hand thats what this workout offers. For those just beginning and on the mend from the holidays can look at this as a nice up tempo run to work on pacing.

Regardsless of the workout lets get the new year off right with a nice workout to start building for a years worth or races and other workouts.