Tuesday, June 29, 2010
Sunday, June 27, 2010
Week of June 28th: Running at Dusk
Runners will be meeting outside of the GHP swimming pool at 8pm for a
dusk run each night this week.
Dalton runs into the sunset...
Week 4 Summer Training
Goals: A couple of weeks ago, you all set goals for the season. Some runners are striving to break into the 18's or even 17 minutes, others wanted to make all-district, and many wanted to lead the team to States for the first time in school history. Keep focused on your goals, run the miles, and you will be successful.
Last week, varsity runners were averaging 39 miles, while newer athletes were totaling 26 miles. Remember to only increase your miles about 5-7% per week. That means this week, varsity runners are logging 43 miles, while newer athletes are logging 29 miles. Stick to these mileage goals, and you'll have a great cross country season this fall!!!
This week's schedule:
Remember to follow the hard-easy approach, running harder on M-W-F and an easy 30-45 minutes on T-Th-S.
Hard Run Workouts: Follow these three workouts on your hard days...
Long Run. If your mileage goal is 29 miles, then run for 60 minutes (which will equal 6-7 miles). If you are a varsity runner trying to go for over 40 miles this week, then you need to go 75-80 minutes (8-9 miles).
1 mile warm up, 20 min. tempo run, 1 mile cool down. Here's how the workout goes: Warm up. Run 20 minutes at a half-minute per mile slower than your present mile pace for 5K. If you can run 19 minutes for 5K now, that means a 6:10 pace plus 30 seconds, or a 6:40 per mile pace. Cool down.
1 mile warm up, hill repeats, strides, 1 mile cool down. Here's how the workout goes: Warm up. Find a gradual hill that is 200 meters long (think the one right in front of Lee), and do 5 repeats, making sure to jog easy downhill. Then on a flat surface, do 8x100 meter strides, running slightly faster than your mile race pace. Cool down.
Last week, varsity runners were averaging 39 miles, while newer athletes were totaling 26 miles. Remember to only increase your miles about 5-7% per week. That means this week, varsity runners are logging 43 miles, while newer athletes are logging 29 miles. Stick to these mileage goals, and you'll have a great cross country season this fall!!!
This week's schedule:
Remember to follow the hard-easy approach, running harder on M-W-F and an easy 30-45 minutes on T-Th-S.
Hard Run Workouts: Follow these three workouts on your hard days...
Long Run. If your mileage goal is 29 miles, then run for 60 minutes (which will equal 6-7 miles). If you are a varsity runner trying to go for over 40 miles this week, then you need to go 75-80 minutes (8-9 miles).
1 mile warm up, 20 min. tempo run, 1 mile cool down. Here's how the workout goes: Warm up. Run 20 minutes at a half-minute per mile slower than your present mile pace for 5K. If you can run 19 minutes for 5K now, that means a 6:10 pace plus 30 seconds, or a 6:40 per mile pace. Cool down.
1 mile warm up, hill repeats, strides, 1 mile cool down. Here's how the workout goes: Warm up. Find a gradual hill that is 200 meters long (think the one right in front of Lee), and do 5 repeats, making sure to jog easy downhill. Then on a flat surface, do 8x100 meter strides, running slightly faster than your mile race pace. Cool down.
Still in DE
hey, how's everyone doing? I've been trying to run everyday here @ the beach, today I just ran the "firecracker 5k". I finished 9th with a time of 20:15 although I was shooting for breaking 20.
Saturday, June 26, 2010
Firecracker 5k, Saturday July 3rd @ 7:30am
The deadline for preregistering via email and saving five bucks is Sunday, June 27th by midnight. You can also register the day of the race.
If you are still on the fence about whether or not to run the race, we'd really recommend it. Not only will it give you some race experience and allow you to set preseason goals, but it's also a big race with lots of Lee runners competing.
Race info: http://www.blueridgerr.com/
Good Luck!!!
Coach Marino = Phone-Less
Hey guys, I wanted to let everyone know that I no longer have a cell phone. Shortly after Friday's practice the keypad short-circuited... I can accept calls, but I cannot make calls, send texts, or receive text messages. Unfortunately this means that I was unable to send a mass-text to the girls team regarding the breakfast run. I've been busy with some friends that I'll be attending a wedding with Saturday afternoon, so this is my first chance at getting on a computer--if anyone reads this message and can call some of the girls about the breakfast run, that would be great. I'm hoping to renew my contract and get a new phone tomorrow, but if that doesn't happen I may not be able to call out until Monday. If anyone needs rides, running information, etc, you can still call me, but please be aware that I'm currently unable to call out or text. Have fun on the breakfast run... if all goes according to plan I'll be in line at Verizon trying to get a new phone before the wedding while you guys are running.
Friday, June 25, 2010
Breakfast Run Saturday, June 26th
Meet on the Lee track at 9am. This is a Potluck breakfast, so bring something to share. Kearney said he's got the bread covered. I'll bring cream cheese, banana bread muffins, water and plates.
Friday, June 25
We'll be running the trails of MHP today at 3:30pm. If you're free, please join us.
McKeegan fjords through the muck at Running with the Wolves
Thursday, June 24, 2010
The Approaching Storm
Today while running the 5 mile trail through the woods of Montgomery Hall park, I had an epiphany. Looking up the trail, watching the backs of Zack, Price and Dalton disappear around a bend, hearing Gary and Coach Marino's footsteps nimbly navigating the roots and rocks behind me, I realized the boys team had come to a crossroads, or using Malcolm Gladwell's term, a tipping point.Up until that point in the run our conversation had been rambling; how dark it was in the woods with the thunder clouds moving in, the benefits of barefoot running, Dalton's trip to Todd Lake the day before, how I had ungracefully fallen earlier in the morning in front of an old lady, failing to successfully unclip my shoes from the bike. The conversation then turned to training. Up ahead, I overheard Zack casually ask Dalton and Price what their mileage goals were going to be for the week. Dalton replied that by doing a long run on Friday, he would get in 35 miles. Price, who didn't run the outdoor season, said he was shooting for 28 miles. Zack replied he had done 35 the week before, and was struggling to hit 40 miles. He said though with a long run and his morning runs, he would meet his goal.
At the same exact time these guys were discussing their mileage, the cool air from the storm front finally broke and blew through the woods, shaking the leaves and limbs in the treetops and bringing a much welcomed reprieve from the hot summer air. And that is when it happened; the moment of my epiphany. In four short months, when the excitement of the State meet at Great Meadows is over, today will be the day I think it all changed, the run that tipped our team in the right direction.
Malcolm Gladwell, in his book The Tipping Point, describes a point "at which the momentum for change becomes unstoppable." Gladwell defines the tipping point as "the moment of critical mass, the threshold, the boiling point." Today, with the approaching storm blowing cold air through the Montgomery woods and our group of runners discussing their training, I think our team came to that point, the moment of critical mass.
I hereby mark June 24 as the official tipping point to a successful season. Thank you gentleman for building your mileage and our team. If you weren't able to be with us today, I hope you are doing just as well preparing your body and mind for the upcoming season. Keep your own and your teammates momentum going and you all are going to be unstoppable.
Wednesday, June 23, 2010
BE A BEAST
Today I did hills out in front of Lee and it was literally the most satisfying thing I've done since the end of last season. It was scorching, but I beasted out five hills like I've never done before. Guys, get out there on your hard days and be a complete beast because not only will you get faster but your confidence as a runner will get a lot stronger too.
Tuesday, June 22, 2010
Sunday, June 20, 2010
Week 3 Summer Training
Goals: You'll be a little sore this week as your body adjusts. Drink your liquids, sleep, eat well and hang out with your friends. Last week, varsity runners were averaging 34 miles, while newer athletes were totaling 24 miles. Remember to only increase your miles about 5-7% per week. That means this week, varsity runners are logging 39 miles, while newer athletes are logging 26 miles. Stick to these mileage goals, and you'll have a great cross country season this fall!!!
This week's schedule: By following our hard-easy approach, plan on running harder on Monday, Wednesday and Friday. Easy days should be Tuesday, Thursday and Saturday, running easy for 30-45 minutes, including warming up and down. Completely take off one day, like Sunday.
Hard Run Workouts: Follow these two workouts on your hard days, the third being a longer run of 5-8 miles...
1 mile warm up, 20 min. tempo run, 1 mile cool down. Here's how the workout goes: Warm up. Run 20 minutes at a half-minute per mile slower than your present mile pace for 5K. If you can run 19 minutes for 5K now, that means a 6:10 pace plus 30 seconds, or a 6:40 per mile pace. Cool down.
1 mile warm up, hill repeats, strides, 1 mile cool down. Here's how the workout goes: Warm up. Find a gradual hill that is 200 meters long (think the one right in front of Lee), and do 5 repeats, making sure to jog easy downhill. Then on a flat surface, do 8x100 meter strides, running slightly faster than your mile race pace. Cool down.
This week's schedule: By following our hard-easy approach, plan on running harder on Monday, Wednesday and Friday. Easy days should be Tuesday, Thursday and Saturday, running easy for 30-45 minutes, including warming up and down. Completely take off one day, like Sunday.
Hard Run Workouts: Follow these two workouts on your hard days, the third being a longer run of 5-8 miles...
1 mile warm up, 20 min. tempo run, 1 mile cool down. Here's how the workout goes: Warm up. Run 20 minutes at a half-minute per mile slower than your present mile pace for 5K. If you can run 19 minutes for 5K now, that means a 6:10 pace plus 30 seconds, or a 6:40 per mile pace. Cool down.
1 mile warm up, hill repeats, strides, 1 mile cool down. Here's how the workout goes: Warm up. Find a gradual hill that is 200 meters long (think the one right in front of Lee), and do 5 repeats, making sure to jog easy downhill. Then on a flat surface, do 8x100 meter strides, running slightly faster than your mile race pace. Cool down.
WEEK of JUNE 21st RUNNING GROUP
We will be meeting at GHP, near the exercise equipment and the duck pond, each day at 3:30pm this week. Since many people are tired of running around the park, we will be doing a variety of runs in and around the city.
Saturday, June 19, 2010
Cool Book
I recently read Born to Run, Christopher McDougall's account of Mexico's indigenous Tarahumara, who are widely regarded as the world's best endurance athletes. After becoming interested in the benefits of running barefoot, I wanted to find out how the Tarahumara, wearing only simple sandals, were able to run 50 to 100 mile races without fear of injury. What I learned was not only a very interesting account of why humans are "born to run" but also insight into some of the world's toughest races, like Colorado's Leadville 100 Miler and how the Tarahumara have been able to defeat some of the world's most highly trained elite athletes. If you're interested in any of this, I'd highly recommend the book. I also saw an article in the latest edition of Blue Ridge Outdoors, entitled Running for Their Lives, Secrets of the Tarahumara. Also, check out video of the author Will Harlon's experiences competing in a Tarahumara race.
Friday, June 18, 2010
Breakfast Run Saturday, June 19th
Breakfast Runs will start this Saturday. We'll meet at 9am on the Lee track. After running, we'll stretch out on the track and enjoy bagels, bananas and granola bars. If you're interested in coming, text Coach Frye or leave a comment.
Wednesday, June 16, 2010
Run for Tomorrow
The run for tomorrow is at 3:30 at Montgomery Hall Park, not Gypsy. This is a change, it'll be a lot cooler and good for the joints. Meet at the Soccer Fields again. Be there or be Squareeeeeeee. :D
Tuesday, June 15, 2010
Monday, June 14, 2010
Beast running song
The best song to have stuck in your head while running.
http://www.youtube.com/watch?v=WlAHZURxRjY
http://www.youtube.com/watch?v=WlAHZURxRjY
Week of June 14th
Runners will be meeting in Gypsy Hill Park by the duck pond at 3:30pm each day this week.
Each lap around the park is 1.4 miles. If you include the football parking lot, then it's a 2 mile loop. Remember to drink plenty of water, preferably not from the duck pond.
Week 2 Summer Training
Goals: In this week, we'll continue on the road to good summer training. Last week, varsity runners were averaging 30 miles, while newer athletes were totaling 20 miles. Plan on increasing your miles about 5-7% per week until you hit a maximum of about 40 if you are a new runner and 50 for varsity athletes.
This week's schedule: Newer athletes should add the easy 2nd workouts each day as they feel their bodies can handle it. If you haven't started already, varsity runners start two-a-days this week. Make sure you run on a variety of surfaces--dirt, grassy fields, sand, road and track. Don't worry about the pace, just get out there, have some fun, and get in the habit. Always start with a warm-up--some gentle stretching and light jogging. Do the same for the warm-down.
This week's schedule: Newer athletes should add the easy 2nd workouts each day as they feel their bodies can handle it. If you haven't started already, varsity runners start two-a-days this week. Make sure you run on a variety of surfaces--dirt, grassy fields, sand, road and track. Don't worry about the pace, just get out there, have some fun, and get in the habit. Always start with a warm-up--some gentle stretching and light jogging. Do the same for the warm-down.
Monday AM, Hard Run...Girls=4...Boys=4
Monday PM, Easy Run...Girls=2...Boys=3
Tuesday AM, Easy Run ...Girls=3...Boys=3
Tuesday PM, Optional...Girls=2...Boys=3
Wednesday AM, Hard Run ...Girls=4...Boys=4
Wednesday PM, Easy Run...Girls=3...Boys=3
Thursday AM, Easy Run ...Girls=3...Boys=4
Thursday PM, Optional...Girls=2...Boys=3
Friday AM, Hard Run ...Girls=5...Boys=6
Saturday AM, Medium Run...Girls=3...Boys=3
Sunday AM, Off
Monday PM, Easy Run...Girls=2...Boys=3
Tuesday AM, Easy Run ...Girls=3...Boys=3
Tuesday PM, Optional...Girls=2...Boys=3
Wednesday AM, Hard Run ...Girls=4...Boys=4
Wednesday PM, Easy Run...Girls=3...Boys=3
Thursday AM, Easy Run ...Girls=3...Boys=4
Thursday PM, Optional...Girls=2...Boys=3
Friday AM, Hard Run ...Girls=5...Boys=6
Saturday AM, Medium Run...Girls=3...Boys=3
Sunday AM, Off
Track your mileage and keep up with your training!
JV goal is 23 miles, Varsity goal is 34 miles
Saturday, June 12, 2010
Staunton Running Scene
from Kerry Alexander
June 11, 2010
Greetings friends. We've had great running/biking/being outside weather this week and hope that all are getting a chance to enjoy it. Have added several races to the calender last few weeks - note the Bob Wimer race coming up in 2 weeks in Staunton. If you're interested in joining our running group, we'll be out on Sunday morning in GHP as usual starting at 6 a.m. at the duck pond.
Greetings friends. We've had great running/biking/being outside weather this week and hope that all are getting a chance to enjoy it. Have added several races to the calender last few weeks - note the Bob Wimer race coming up in 2 weeks in Staunton. If you're interested in joining our running group, we'll be out on Sunday morning in GHP as usual starting at 6 a.m. at the duck pond.
YMCA Trailblazer runs are ongoing in Montgomery Hall Park Tuesdays beginning at 5:30 p.m. and will continue through early fall.
SVTC is hosting summer track meets at the EMU track in Harrisonburg on June 10, June 17, July 8, July 22, and August 5. Registration is 1/2 hour before event. Events and schedule are: 6:15 Long Jump, 6:30 predict-your-time mile followed by 60 meter dash (12 years & under), 100 meter dash, 1500 meters, 400 meters, 200 meters, 800 meters and a 5K run on road course ( just shy of a 5K). For further info contact Rich at valleystring@aol.com, or call 540-833-6302, 540-833-4415. CTC also hosts all comer meets at the Charlottesville High School Track 6-8 p.m. on June 17, June 24, July 1, and July 8 (charlottesvilletrackclub.org/
Upcoming noteworthy local races:
Kerry Alexander
SVTC is hosting summer track meets at the EMU track in Harrisonburg on June 10, June 17, July 8, July 22, and August 5. Registration is 1/2 hour before event. Events and schedule are: 6:15 Long Jump, 6:30 predict-your-time mile followed by 60 meter dash (12 years & under), 100 meter dash, 1500 meters, 400 meters, 200 meters, 800 meters and a 5K run on road course ( just shy of a 5K). For further info contact Rich at valleystring@aol.com, or call 540-833-6302, 540-833-4415. CTC also hosts all comer meets at the Charlottesville High School Track 6-8 p.m. on June 17, June 24, July 1, and July 8 (charlottesvilletrackclub.org/
Upcoming noteworthy local races:
June 12, 2010 - Where in the World is Zion 5K Race/Walk - Waynesboro, VA - 8 a.m. start.
www.zionofwaynesboro.org/Zion/
June 12, 2010 - 1st Annual Child Advocacy Center 5K - Westover Park, Harrisonburg, VA - 9:30 a.m. start.
www.runwalkjog.com/cac/
June 13, 2010 - Woodstock 5 Miler - Woodstock, VA - 8 a.m. start.
www.svrunners.org/Woodstock.
June 16 (Wed.), 2010 - Summer Track Meet at W&L - Washington and Lee Wilson Field Track, Lexington, VA.
Open events include 100, 400, 800, 1600, and 3000 m runs. $1 donation. Registration starts at 6 p.m.
June 19, 2010 - Charlottesville Abundant Life Ministries 5K - Charlottesville, VA.
call 434-970-2016 or email april@
June 26, 2010 -- 11th Annual Bob Wimer Memorial 5K Fund Run - Staunton, VA - 8 a.m. start.
Contact Chrissy Snyder at 540-448-8899 or csnyder@stauntonrescue.org
July 3, 2010 - BRRR Firecracker 5K - Gypsy Hill Park, Staunton, VA - 7:30 a.m. start.
www.BlueRidgeRR.com
July 3, 2010 - Kiwanis Independence Day 5K Race - Charlottesville, VA - 7:30 a.m. start.
kiwanis.avenue.org/
July 3, 2010 - New Market Firecracker 5 Miler Race, 8:00 start.
Contact: dccones@gmail.com
July 10, 2010 - Waynesboro Summer Extravaganza 5K (NO 10K THIS YEAR!) - Waynesboro, VA.
www.waynesboro.va.us/pr-
July 10, 2010, Shenandoah Riverfront 5 mile run, Shenandoah River Park, Bentonville, VA, 7:30 start.
Contact: mikel@highspeedlink.net
July 24, 2010 - Sweet Dreams 5K - Stuarts Draft, VA.
www.sweetdreamsday.com/5K Flyer.pdf
August 7, 2010 - BRRR Dog Days 5K - Gypsy Hill Park, Staunton, VA - 7:30 a.m. start.
www.BlueRidgeRR.com
August 14, 2010 - Lynchburg Half Marathon - Lynchburg, VA - 7:30 a.m. start.
www.raceit.com/register/?
September 4 - Charlottesville Women's Four Miler - Charlottesville, VA - 8 a.m. start.
http://www.dominiondigital.
September 18, 2010 - DR100 50 Mile Bike Ride and 5K Run - Harrisonburg, VA.
www.dr100.org
September 18 - Pepsi 10K - Charlottesville, VA - 8 a.m. start.
http://www.pepsi10krun.com/
September 24-25 - The Ragnar Relay - Cumberland, MD to Washington, DC - 12 person relays, 193 miles!
www.ragnarrelay.com/dc/index.
September 25, 2010 - Virginia 10-Miler and 4-Miler - Lynchburg, VA - 8 a.m. start.
www.virginia10miler.com/
October 23, 2010 - 8th Annual Race to Beat Breast Cancer 5K Run/Walk - Harrisonburg, VA - NO RACE DAY ENTRY!
www.runwalkjog.com/
December 11, 2010 - The Freedom 5K - Old Trail Village, Crozet, VA - 9 a.m. start.
www.freedom5k.net/
Quote of the Week:
"You finished a marathon and you believe, if I can do this, I can do anything." -- Greta Waitz and Gloria Overbuch, "Run Your First Marathon".
Run Your First Marathon
www.zionofwaynesboro.org/Zion/
June 12, 2010 - 1st Annual Child Advocacy Center 5K - Westover Park, Harrisonburg, VA - 9:30 a.m. start.
www.runwalkjog.com/cac/
June 13, 2010 - Woodstock 5 Miler - Woodstock, VA - 8 a.m. start.
www.svrunners.org/Woodstock.
June 16 (Wed.), 2010 - Summer Track Meet at W&L - Washington and Lee Wilson Field Track, Lexington, VA.
Open events include 100, 400, 800, 1600, and 3000 m runs. $1 donation. Registration starts at 6 p.m.
June 19, 2010 - Charlottesville Abundant Life Ministries 5K - Charlottesville, VA.
call 434-970-2016 or email april@
June 26, 2010 -- 11th Annual Bob Wimer Memorial 5K Fund Run - Staunton, VA - 8 a.m. start.
Contact Chrissy Snyder at 540-448-8899 or csnyder@stauntonrescue.org
July 3, 2010 - BRRR Firecracker 5K - Gypsy Hill Park, Staunton, VA - 7:30 a.m. start.
www.BlueRidgeRR.com
July 3, 2010 - Kiwanis Independence Day 5K Race - Charlottesville, VA - 7:30 a.m. start.
kiwanis.avenue.org/
July 3, 2010 - New Market Firecracker 5 Miler Race, 8:00 start.
Contact: dccones@gmail.com
July 10, 2010 - Waynesboro Summer Extravaganza 5K (NO 10K THIS YEAR!) - Waynesboro, VA.
www.waynesboro.va.us/pr-
July 10, 2010, Shenandoah Riverfront 5 mile run, Shenandoah River Park, Bentonville, VA, 7:30 start.
Contact: mikel@highspeedlink.net
July 24, 2010 - Sweet Dreams 5K - Stuarts Draft, VA.
www.sweetdreamsday.com/5K Flyer.pdf
August 7, 2010 - BRRR Dog Days 5K - Gypsy Hill Park, Staunton, VA - 7:30 a.m. start.
www.BlueRidgeRR.com
August 14, 2010 - Lynchburg Half Marathon - Lynchburg, VA - 7:30 a.m. start.
www.raceit.com/register/?
September 4 - Charlottesville Women's Four Miler - Charlottesville, VA - 8 a.m. start.
http://www.dominiondigital.
September 18, 2010 - DR100 50 Mile Bike Ride and 5K Run - Harrisonburg, VA.
www.dr100.org
September 18 - Pepsi 10K - Charlottesville, VA - 8 a.m. start.
http://www.pepsi10krun.com/
September 24-25 - The Ragnar Relay - Cumberland, MD to Washington, DC - 12 person relays, 193 miles!
www.ragnarrelay.com/dc/index.
September 25, 2010 - Virginia 10-Miler and 4-Miler - Lynchburg, VA - 8 a.m. start.
www.virginia10miler.com/
October 23, 2010 - 8th Annual Race to Beat Breast Cancer 5K Run/Walk - Harrisonburg, VA - NO RACE DAY ENTRY!
www.runwalkjog.com/
December 11, 2010 - The Freedom 5K - Old Trail Village, Crozet, VA - 9 a.m. start.
www.freedom5k.net/
Quote of the Week:
"You finished a marathon and you believe, if I can do this, I can do anything." -- Greta Waitz and Gloria Overbuch, "Run Your First Marathon".
Run Your First Marathon
Have a great weekend!
Kerry Alexander
Friday, June 11, 2010
Wednesday, June 9, 2010
Rainy Days = Running Days
Hey guys, due to cloudy skies a few runners have been asking whether or not we will run in the rain today. Just in case anyone else is wondering: yes (today anyways). Barring a monsoon or a bad thunderstorm there is no reason to not run in the rain, but, as always, check back on the blog or give someone a call if you ever have any weather-related questions. See you guys in 40 minutes.
Tuesday, June 8, 2010
Monday, June 7, 2010
Sunday, June 6, 2010
Trail Running
Several runners committed to running the Montgomery Hall Park trails at 3:30pm on Monday, meeting at the soccer field parking lot, to kick off their summer running.
If you are Zack, Dillon, Victor, Katelin, Felicia, Dalton, or Damon...see you guys tomorrow. Give me or each other a call if you need a ride. If you're not one of these guys but want to join us, the more the merrier.
Saturday, June 5, 2010
Local Races
One way to encourage yourself to consistently train during the hot summer months is by participating in local races. The following is a list (compiled by local running legend Kerry Alexander) that might be of interest. If you choose a race to do, let us know by posting your plans. That way, other team members can either join you or at least come out to cheer you on.
Southern Valley Track Club is hosting summer track meets at the EMU track in Harrisonburg on June 10, June 17, July 8, July 22, and August 5. Registration is 1/2 hour before event. Events and schedule are: 6:15 Long Jump, 6:30 predict-your-time mile followed by 60 meter dash (12 years & under), 100 meter dash, 1500 meters, 400 meters, 200 meters, 800 meters and a 5K run on road course ( just shy of a 5K). For further info contact Rich at valleystring@aol.com, or call 540-833-6302, 540-833-4415. Charlottesville Track Club also hosts all comer meets at the Charlottesville High School Track 6-8 p.m. on June 17, June 24, July 1, and July 8 (charlottesvilletrackclub.org/
Upcoming noteworthy local races:
Southern Valley Track Club is hosting summer track meets at the EMU track in Harrisonburg on June 10, June 17, July 8, July 22, and August 5. Registration is 1/2 hour before event. Events and schedule are: 6:15 Long Jump, 6:30 predict-your-time mile followed by 60 meter dash (12 years & under), 100 meter dash, 1500 meters, 400 meters, 200 meters, 800 meters and a 5K run on road course ( just shy of a 5K). For further info contact Rich at valleystring@aol.com, or call 540-833-6302, 540-833-4415. Charlottesville Track Club also hosts all comer meets at the Charlottesville High School Track 6-8 p.m. on June 17, June 24, July 1, and July 8 (charlottesvilletrackclub.org/
Upcoming noteworthy local races:
June 5, 2010 - Highland Hills 5K - Montery, VA - 8:30 a.m. start.
www.highlandcounty.org/run.htm
June 5, 2010 - Keswick Club 5K - Keswick, VA - 8 a.m. start.
www.keswickclub.com/web/kclu/
June 6, 2010 - Shenandoah Valley Sprint Triathlon - Waynesboro, VA - 7 a.m. start.
www.elevation-athletics.com/
June 12, 2010 - Where in the World is Zion 5K Race/Walk - Waynesboro, VA - 8 a.m. start.
www.zionofwaynesboro.org/Zion/
June 16 (Wed.), 2010 - Summer Track Meet at W&L - Washington and Lee Wilson Field Track, Lexington, VA.
Open events include 100, 400, 800, 1600, and 3000 m runs. $1 donation. Registration starts at 6 p.m.
June 12, 2010 - 1st Annual Child Advocacy Center 5K - Westover Park, Harrisonburg, VA - 9:30 a.m. start.
www.runwalkjog.com/cac/
June 19, 2010 - Charlottesville Abundant Life Ministries 5K - Charlottesville, VA.
call 434-970-2016 or email april@
July 3, 2010 - BRRR Firecracker 5K - Gypsy Hill Park, Staunton, VA - 7:30 a.m. start.
www.BlueRidgeRR.com
July 3, 2010 - Kiwanis Independence Day 5K Race - Charlottesville, VA - 7:30 a.m. start.
kiwanis.avenue.org/
July 3, 2010 - New Market Firecracker 5 Miler Race, 8:00 start.
Contact: dccones@gmail.com
July 10, 2010 - Waynesboro Summer Extravaganza 5K (NO 10K THIS YEAR!) - Waynesboro, VA.
www.waynesboro.va.us/pr-
July 10, 2010, Shenandoah Riverfront 5 mile run, Shenandoah River Park, Bentonville, VA, 7:30 start.
Contact: mikel@highspeedlink.net
July 24, 2010 - Sweet Dreams 5K - Stuarts Draft, VA.
www.sweetdreamsday.com/5K Flyer.pdf
August 7, 2010 - BRRR Dog Days 5K - Gypsy Hill Park, Staunton, VA - 7:30 a.m. start.
www.BlueRidgeRR.com
August 14, 2010 - Lynchburg Half Marathon - Lynchburg, VA - 7:30 a.m. start.
www.raceit.com/register/?
www.highlandcounty.org/run.htm
June 5, 2010 - Keswick Club 5K - Keswick, VA - 8 a.m. start.
www.keswickclub.com/web/kclu/
June 6, 2010 - Shenandoah Valley Sprint Triathlon - Waynesboro, VA - 7 a.m. start.
www.elevation-athletics.com/
June 12, 2010 - Where in the World is Zion 5K Race/Walk - Waynesboro, VA - 8 a.m. start.
www.zionofwaynesboro.org/Zion/
June 16 (Wed.), 2010 - Summer Track Meet at W&L - Washington and Lee Wilson Field Track, Lexington, VA.
Open events include 100, 400, 800, 1600, and 3000 m runs. $1 donation. Registration starts at 6 p.m.
June 12, 2010 - 1st Annual Child Advocacy Center 5K - Westover Park, Harrisonburg, VA - 9:30 a.m. start.
www.runwalkjog.com/cac/
June 19, 2010 - Charlottesville Abundant Life Ministries 5K - Charlottesville, VA.
call 434-970-2016 or email april@
July 3, 2010 - BRRR Firecracker 5K - Gypsy Hill Park, Staunton, VA - 7:30 a.m. start.
www.BlueRidgeRR.com
July 3, 2010 - Kiwanis Independence Day 5K Race - Charlottesville, VA - 7:30 a.m. start.
kiwanis.avenue.org/
July 3, 2010 - New Market Firecracker 5 Miler Race, 8:00 start.
Contact: dccones@gmail.com
July 10, 2010 - Waynesboro Summer Extravaganza 5K (NO 10K THIS YEAR!) - Waynesboro, VA.
www.waynesboro.va.us/pr-
July 10, 2010, Shenandoah Riverfront 5 mile run, Shenandoah River Park, Bentonville, VA, 7:30 start.
Contact: mikel@highspeedlink.net
July 24, 2010 - Sweet Dreams 5K - Stuarts Draft, VA.
www.sweetdreamsday.com/5K Flyer.pdf
August 7, 2010 - BRRR Dog Days 5K - Gypsy Hill Park, Staunton, VA - 7:30 a.m. start.
www.BlueRidgeRR.com
August 14, 2010 - Lynchburg Half Marathon - Lynchburg, VA - 7:30 a.m. start.
www.raceit.com/register/?
Friday, June 4, 2010
Last Day of School!
I know running might be the last thing on your mind today, but if it is, then come join Dillon and I at 1pm on the track. We'll be warming up, stretching and doing some strides.
Tomorrow is the State meet at Harrisonburg HS. Dillon runs the mile at 10:45am if you're able to make it. The field looks very competitive this year with Colin Mearns of Jamestown ranking first with a time of 4:10. Dillon is ranked seventh at 4:22, his first place winning PR time from Regionals last Saturday.
Tuesday, June 1, 2010
1st Kearney Post!
Alright guys, I'm new to this whole blog thing but I think it's a sweet idea.
Hope y'alls summer has started great, and I know you each and every one of you are probably just dying to get back into running! right?
I'm going to be here all summer, so I'll be updating this blog on a regular basis. I'll be posting different runs I may do, different trails I may find, and different times we can all get together to run, lift, swim, or just flat out chill.
Feel free to ask me for rides to summer runs at any time, even though I can't make most of them because of my job. But I'll be at all the evening ones.
This is going to be a great season for sure. Let's stay focused and motivated this summer so we can all beast it out this fall.
VARSITY GUYS competing for a Varsity spot, expect a text from me sometime soon about meeting up for a quick meeting sometime in the next two weeks. If I don't have your number feel free to post it here, or email me it.
Oh and leave me comments on this blog so I feel special and so I have more comments on my blog than Coach Frye. Haha, Peace out homies.
Hope y'alls summer has started great, and I know you each and every one of you are probably just dying to get back into running! right?
I'm going to be here all summer, so I'll be updating this blog on a regular basis. I'll be posting different runs I may do, different trails I may find, and different times we can all get together to run, lift, swim, or just flat out chill.
Feel free to ask me for rides to summer runs at any time, even though I can't make most of them because of my job. But I'll be at all the evening ones.
This is going to be a great season for sure. Let's stay focused and motivated this summer so we can all beast it out this fall.
VARSITY GUYS competing for a Varsity spot, expect a text from me sometime soon about meeting up for a quick meeting sometime in the next two weeks. If I don't have your number feel free to post it here, or email me it.
Oh and leave me comments on this blog so I feel special and so I have more comments on my blog than Coach Frye. Haha, Peace out homies.
Wednesday and Friday
If anyone is interested, Dillon and I will be on the track at 3:15ish on Wednesday and Friday. Dillon's workout is 6x200m at 800 pace on Wednesday and a short run on Friday. You're more than welcome to do part or all of the speed workout or just do the warm-up and stretching with us and then do a run with anyone who shows.
If you are interested in joining us, please let us know by leaving a comment. It will not only let us know to look for you, but will probably encourage others to get out running as well.
See you on the track!!!
If you are interested in joining us, please let us know by leaving a comment. It will not only let us know to look for you, but will probably encourage others to get out running as well.
See you on the track!!!
Trailblazers running group
I'm going to be out today and next Tuesday at Montgomery Hall Park to join the Trailblazers running group. We meet at 5:30pm in the Soccer Parking lot. The trails are 5 miles, and I plan on running at a slow recovery pace.
If you're free, come run!!! And if you need a ride, please feel free to call me.
If you're free, come run!!! And if you need a ride, please feel free to call me.
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