IC RUNNING CLUB

I'm a little behind.  Took Friday and Saturday off.  Sunday was 4 miles.  .75 at 6.0, up .1 every .25 for 2 miles, .25 walk. 1 mile at 6.5, .25 walk and finish up with 1 mile at 6.0.  Monday was 4.25 with up .1 every mile.  I'm not sure about today, just a little sore in the hips. 

Changed my mind, I went ahead and got on the tm to walk and loosen up the muscles and jogged 1 mile at 6.0.  Not to much but more than I was going to.

Well, didn't run yesterday.  I was just physically tired and didn't feel up to it.

Went to Kewanee today for the Hard Core Run.  Finished in 27:30?  I didn't stick around for the results, but I will check them out later online.  First mile time 8:32, 2nd was 9:37 (18:09), third was 8:21 (26:30) and the last tenth took me a minute.  The wind was with us on the way out for the first mile, the second was hills out and back the third was into the wind but didn't seem to effect me to much.  The last tenth was up an slight incline.  Or the 3rd mile reader was off.  I tried to look at my watch for a time but it had stopped at the turn around with 13:23 on it.  So much for knowing my times.None the less, I finished.  Right now I am happy with that because there is no way I can be competitive without training.

Happy New Year!!!!!!!!

Had a good run of 3.75 at 6.0.  Just a flat steady run.  Nothing spectacular, just a strideout.  Had to get rid of a little frustration from work.  It kind of worked.  Now we will see what will happens today there.  Will there be some residue from what happened or will I just have to wonder over the next four days.

I had to run after work.  Did a .75 warmup at 6.0 and increased every .25 up .1 mph to finish at 7.1 at 3.5.  It helps keep the mind busy adjusting the speed at a given time.  It beats just watching the controls spit out numbers.  This is the second time I have written something here, the first time I hit a wild key and everything disapeared.  So this is shorter than before.

I think I have found the next saying for xc: Runnin Down a Dream  from Tom Petty.   You need to have a dream to run.

Took the day off yesterday.  I did get my run in today.  3.25 miles on the treadmill.  Warmed up on first mile 6.0 and increased speed every tenth of a mile by a tenth for the second mile and decreased speed by a tenth every tenth of a mile until the last .35 at 6.1 mph.  Just trying to increase my speed a little and not run at the same speed the whole time.  I am trying to get up to 6 miles none stop.  Then I will get into some different workouts to change things up a bit.  I still plan on running the Run your ice off 5k on Thursday.

Merry Christmas to all of my friends and family.  I hope this finds you all doing well and in a happy time of year. 

Not working with any runners at this point in time.  I have worked myself back into running shape.  I took a few weeks off after the regional race and had a hard time getting back into the swing of things.  I started back running on the 14th of Dec.  It was only a mile and I added a quarter mile on everyday up to today.  I missed a couple of days but I did a 3 mile run today.  Now I know I can do the Run Your Ice Off 5K next Thursday, Dec 31.  It looks like it will be a little icey because the forecast is a high of 25 or so.  I love it. 

I have a few days off and I am trying to catch up on some of my reading.  I ran accross a very good site that I will add to my links.  It is Steve Magness.  I had his sr year log copied, but since my computer died, I lost it.  I just happened to think about it the other day and googled his web site.  Excelent reading on training and learning from the past.  I just have trouble finding the runner that doesn't want to do anything except run and to put a lot of the training in action.  One day I will.  I have a couple in mind but will they want to be dedicated enough to do a training program that is long term? 

Well, I am at a loss without all the running going on.  I usually have kids lifting or just out running.  I am not sure how this is going to be on my track season, not having the open gyms or just having the kids doing stuff. 

 I am getting ready for my last race of the year.  The Run Your Ice Off or better known as the Hardcore Run.  You never know what the weather will be like.  I will run it in just about anything except pouring ran or ice on the road.  But than again, I do have the article on making screw shoes so you won't slip and slide.  I would have to think about that one.  The big problem is if there is ice on the roads, I am not going to drive to it.  I gave the form to one of my young runners.  He says he has been running 2 mile on the tread mill everynight for the last week.  I told him he would have to up it to three and see if he could do it and maybe mom and dad would take him up.  I also told him not get upset if they said no. 

 The coaches clinic is coming in Feb to Bureau Valley.  My favorite runner is going to be there to talk on distance running.  Tim Broe.  I haven't heard much about him since the Olympics.  I wonder how they got him?  I will go just to listen to him.

Now that the season is over, I am going to do volleyball with the 6th grade girls.  It has been a couple of years since I've coached.  I don't know if I will put any vb results on here or not.  But I will keep updates on any of the runners that run indoor meets or 5K's.  I have a few that are still trying to run during the winter.  Some will run on the treadmill at school or if they have one at home.  I am looking forward to track season this year.  The 7th grade girls team should be pretty decent with the addition of the upcoming 6th graders.  The main part of last years was the 6th graders.  I can only hope that I don't lose any of them or that they don't want to try hard after they come out.  I have some help coming up in the 6th grade boys also.  I am really trying to recruit in the next few monts to get them ready to at least try track this year.  Right now most of the boys are in basketball or volleyball.  At least they are doing something.

I am trying to cut and paste in the Jo page but the site is not allowing me to do it.  I will try again later.  Here is the link for the results of the Region 7 results:  http://www.usatf.org/events/2009/USATFJuniorOlympicXCChampionships/results/regional/07.asp

Well it let me put the link in.  It was an enjoyable season with all the younger runners getting involved this year.  I hope we will be able to pick up more next year. 

The weather fooled me a little yesterday.  I checked the radar and the rain  was hugh and didn't look like it would end before practiced started.  I canceled and by 2:00 and the rain ended by 3:00.  Well, that is life.  We will have our last practice today for the runners.  I was wanting to do some speed work but now we will settle for a stride out.  Most seem to be getting stronger with that.  A lot of them will be going to other things so they will have to run later on their own.  I have seen some of the 7/8 yo's really taking to the distance running.  I am hoping that with such a young group that they will pull in some of their classmates to come along next year.  There are a lot of kids talking to me about running but its not the kids that have a problem with it, its the parents.  They have to be onboard with this and I did have a lot not be able to run because of what the parents have to do.  Mainly show up and suport their child and be responsible to get them to where they need to be.