Site wil be down, Rock n Roll

As you may have noticed or at least I do when I go to post the workouts, the web site has been incredibly slow for a while now. I've talked to godaddy about it and they don't have much to offer as far as why. I have checked their message boards and it seems I'm not the only one experiencing these troubles, maybe too many sites per server. So anyway I'm moving the site today so there may be some outages. I'm going to post anything there today so that I can get everything moved.

Great Job to everyone over the weekend at Rock n Roll whether pacing or running the marathon of half. The weather was perfect for running. I was a little chilled standing in that wind tunnel that was the finish (I know poor Chuck). It was good to see you finish. Many faces focused on the finish ahead didn't realize that they ran right by me. I got many pictures which once the site is squared away I'll post. Here are the results I could find. Many of you didn't put yourselves  in a group so I had to do some digging. In some case as I get to know you I only know your first name which makes it more challenging. Races out of town/state are easier as well because I can just search by city or state and then just scroll through them.

MARATHON
Andrew   Bryant       3:12:37
Kathleen De Rubeis       3:35:51
Megan Thompson         3:36:35
Matt  Saunders          3:47:08
David Arthur               3:56:10
Ken   Feldman           4:10:33
Catherine Porciuncula   4:32:11
Tien Doan                 4:37:55
Pradnya Dharia       5:38:54

HALF
Terry Wong       1:38:40
David Stodden   1:49:01
Shauna Shimono  1:59:12
Shauna Pirotin  1:59:20
Anita Lam       2:04:11
Adina  Segal    2:23:06
Christine Riedy 2:30:38
Amit  Mandvikar 2:43:52

A thanks to all of the pacers and the outstanding job that they did, good work. A special thanks to Rachel and Enid for helping organize and put the pacing together.  Enid giving up her body and taking stitches for the cause, nice work! Now that is taking your job seriously!

I won't be at the run on Saturday as I'll be in Eugene for the prefontaine classic track meet. One of the bigger track meets in the USA. Eric from Super Jock n Jill has offered to open the store for you on Saturday so that you can meet as usual. I'll confirm that and send something out.

The spring /summer marathons are finished as far as the group goes, next up fall which are only a couple of months away so make sure that you're getting the needed work in. These next couple of months are important so time to buckle down and get some work in.

Mid Week 6/22-23/10

Below are a list of current groups created by group members. If you're training for a fall marathon or half feel free to join up. If you have an event you're training for and a group isn't present please add it.

I have the new t-shirts and most like the look and the tweaked logo. Thanks for those that donated $5to the screen printing of them. You can also do so here if it's easier http://runchuckit.com/t-donation.htm I'll have the shirts tonight and tomorrow.

Also on Saturday I spoke to everyone about the importance of paying for membership even if you only come for the runs and not the coaching and how it's seems harder each year to collect dues. One thing I didn't mention is that most of you are great when it comes to paying and some some a little over the top. for that I thank you, it's gives me one less thing to worry about and keep organized. Thanks again. I've had some say they have had a hard time finding where on the site to pay online it's under join, you can renew there here's the link. http://runningnw.com/index.php?option=com_content&view=article&id=16&Itemid=49

Rock n Roll is this weekend with many of you running and and pacing. We have a booth at the expo for the pacers to work so stop by and say hello. I've been contacted by a couple of group members who won't be able to run the and are willing give them up to others, they are Lisa Boyadjian - lisa.boyadjian@gmail.com (half marathon )and Karissa Weeks karissaweeks@hotmail.com (Marathon) Contact them if you're interested and make arraignments.


There are a few Saturdays coming up that I won't be present in the next month. This Saturday is Rock n Roll so I'll be at the race. The following Saturday (July 3) I'll be in Eugene for the Prefontaine Classic Track meet and July 17th I'll be on vacation with the family. I have someone who will open the store for the July Saturdays so you'll still be able to meet, this Saturday with so many involved with the races we'll just cancel. After that I'll be here all summer as far as I can see.

Victoria Marathon

October 10,2010

Created on: Friday, 18 June 2010

1 Member 0 Discussions 0 Wall Posts Make Featured

Marathon du Medoc

September 11, 2010 Bordeaux, France Once over the finish line each runner is rewarded with a large number of gifts; tee-shirt, medal, sports bag, bottle of Medoc wine, surprise gifts, art print, refreshments etc. They also serve wine at each water stop.

Created on: Wednesday, 16 June 2010

3 Members 0 Discussions 0 Wall Posts Make Featured

2010 RnR Pacers

Meet your pacer here.

Created on: Thursday, 20 May 2010

13 Members 0 Discussions 0 Wall Posts

Toronto Waterfront Marathon

Flat, Fast and Festive

Created on: Saturday, 15 May 2010

2 Members 0 Discussions 0 Wall Posts Make Featured

THE 2010 PORTLAND MARATHON

THE 2010 PORTLAND MARATHON 10-10-10 http://www.portlandmarathon.org

Created on: Tuesday, 20 April 2010

8 Members 0 Discussions 0 Wall Posts

Twin Cities Marathon

10/3/10 http://www.mtcmarathon.org/

Created on: Monday, 19 April 2010

1 Member 0 Discussions 0 Wall Posts Make Featured

Chicago Marathon

The 2010 Chicago Marathon is on 10/10/10! Flat and fast...sure to be a winner. Great Boston qualifier! Come join in for the fun!

Created on: Tuesday, 13 April 2010

4 Members 0 Discussions 0 Wall Posts Make Featured

Rock 'n' Roll Seattle Half Marathon

June 26, 2010 - Tukwila to Seattle A Running Nirvana! Scenic course with live music every mile.

Created on: Wednesday, 17 March 2010

8 Members 0 Discussions 0 Wall Posts

White River 50

WHITE RIVER 50 MILE TRAIL RUN USATF TRAIL RUN CHAMPIONSHIPS JULY 31st, 2010 -- CRYSTAL MOUNTAIN, WA

Created on: Tuesday, 16 February 2010

1 Member 2 Discussions 3 Wall Posts Make Featured

Rock 'n' Roll Seattle Marathon

June 26, 2010 - Tukwila to Seattle A Running Nirvana! Scenic course with live music every mile.

Created on: Monday, 21 December 2009

10 Members 0 Discussions 1 Wall Post

Mid Week

Not the warmest weather but minus the rain we've got some good training weather, so make the most of it and get the most out of your workouts. Soon enough it will warm up and make things a bit tougher an slow you down some.

Here are some over looked results from group members over the June 5-6th weekend. Nice Job!

Olympic Discovery Half

AMY ROE 1:53:50
CORRIE VAA 2:05:01
KRIS PALMER 2:10:23

San Juan Island half

Joesph Cunningham 2:00:21.1

The community Groups are getting pretty thin after deleting most of the earlier spring events, if you have one for the fall feel free to add it.

mid week 6/8-9/10

We had a marry band of group members head down south to Newport OR last Saturday for their marathon and unfortunately encountered probably the warmest day of the year so far. It wasn't 90's or anything but when your training has been done in weather that's been  in the 45-50 degree range that can be a big difference and can put the hurt on great performances.In the end they mostly ended up with a very long training run. Nice efforts in tough conditions gang!

Karin Cheung      4:06:03
Monica Callen      4:50:57
Christina Gonzalez  5:05:32
Guido Aversa      5:14:18

So what to do when you train for 6 months and the weather turns on you or for that matter you just have a bad race? First I wouldn't get down about it, you can't control mother nature or that bad race that is looming and waiting to jump on your back. (Hey if nothing else it makes for a good story). Look at the positive, you've worked hard for several months getting yourself into great shape. You'll probably recover quicker than you might normally so you won't waste time on that. I would spend a month running on the easy side just to give your brain a break, this will also allow you to maintain your fitness.

Start looking ahead to another race, maybe a fall marathon, build on what you have already established and as I say often find some shorter races to run. There are many to choose from. After your few easy weeks you'll be raring to go, your body stronger and recovered and you brain ready take on the challenge again.

I'm a believer that running a marathon in the fall is the safest bet as far as weather goes, you've had a summer to get acclimated to warm weather so if your fall race is warmer then you're more prepared. If it's cool the better.

On another note good to hear that I have converted a few of you into more than 2 day a week runners, you'll see that it will improve your performances and in the end make your training easier and safer, which it doesn't take a genius to figure will make you faster.

Mid week update

Well June is here and summer is not. Maybe next week. Got a big workout tonight, yes , yes the time trial. Big as in for those running RnR, your last big test before your event (unless you have some races planned) For those who ran a marathon or half and are planning for a fall event. Time to get back on that horse and ride. Nothing better than a nice up tempo run to get you going again.

Most of the Fall training plans are under way.  The Seattle Marathon plan starts this week with those early December ones like Vegas and CIM starting next week. So they way I look at it fall will be here shortly.

I have some new t-shirts that I will get in for screening this week(those of you who are owed Jackets or Vest I will included those for screening) They are the Night life version Bright yellow /green, Brooks podium shirts. Now that Brooks is sponsoring the group we won't be getting the shirts in both genders like we did with New Balance. They are unisex. So basically how it works is that a men's xs is a womens small. A men's small is a women's medium and so on. If you're a women's medium by the way and you don't like the color I choose good for you those are white. They only had one in the night life color.

For those that are pacing RnR make sure you spend a little time working on that pace you're handling. If for some reason you're having trouble with the pace and you don't think you'll be able to handle your designated please let me know ASAP so that I can find a replacement. You'll also were your new t-shirt for the RnR event. I tried to get Singlets (tank tops) but their stock was really low and won't be replenished until the end of July.