Wednesday, December 29, 2010

News Years Day

Tony and some of his ultramarathon crew will be ringing in the NY at Waterfall Glen at 10 am on on NY Day. They might do multiple laps- you can join them or do one.

Happy New Year.

Friday, December 24, 2010

Time for a Break

It's been a long year and it's time for our annual break.
This is just a break from formal practices which start up again on January 19th.

Here are some suggestions for the Winter Break:
1) Take a week or two off from running. Instead cross-train - do plyometrics, swim, bike, stair climb, cross country ski.

2) If you are planning to run work on building your aerobic base - do long, relatively slow runs - try to stay under 70% MHR. Slogging through the snow is a great way to build that base and also strengthen some of those small helper muscles (synergists) that don't always get used.

No matter which option you choose, start strengthening those glutes and hips. As runners these muscles get relatively week and can cause a multitude of injuries. Here's a link which shows multiple routines that you should try to incorporate into your training. Follow the suggested build-up of Coach Johnson.

http://runningtimes.com/Article.aspx?ArticleID=16625

Saturday, December 18, 2010

Christmas Eve Morning

Join us for a 8:15 run. We'll meet at 40 Acres. We may run on trails and/or roads. Bring some post race snacks. Who wants to bring hot chocolate?

Friday, December 10, 2010

Saturday Practice 12/11/10

Meet at 40 Acre Woods at 8 am. There will be a 6 and 8 mile option.

Wednesday 12/15 at 6:30. Meet at Human Race Sports (a few stores north of Borders on LaGrange Road. This is the famous Sombrero run! Join us afterwards for burritos or tacos.
Bring a headlamp and sombrero if you have one.

Friday December 24th - Christmas Eve Morning Run. 8:15. Location to be annouced.

Then we are shutting things down for a few weeks. There will be no official practices until Wednesday January 19th. During this time - it's a good time to work on building your aerobic base - (long easy runs) and building your strength - cross training(cross country skiing, swimming, biking), plyos, and core work.

Sunday, December 05, 2010

Wednesday Practice -

#3 in our series of head lamp runs - meet at Lincoln-Way East High School. Meet just inside the main entrance by 6:30. You'll hit the streets through Butternut Creek then hit the bike trails.

Thursday, December 02, 2010

Saturday Practice 12/4

Little Red School House - 8am. First run through the snow?