"Most people never run far enough on their first wind to find out if they've got a second. Give your dreams all you've got and you'll be amazed at the energy that comes out of you."
William James
Tuesday, August 31, 2010
Sunday, August 29, 2010
Monday's workout & look ahead to labor day weekend
We'll have our last up-tempo run this Monday evening. 2 mile warm up, then 3x5 minutes at a threshold effort. 1-4 mile cool down depending on what you'd like for mileage for the day.
A reminder that we won't have practice during labor day weekend or Monday the 6th. Enjoy the holiday! I'd recommend a long run on Saturday/Sunday of 80% of your previous mileage high for the summer and a 6 mile run on Monday, with a progressivly fast last mile. Pick it up to threshold from mile 5-5.5, then to a hard interval pace, and then a finishing "kick" the last quarter of a mile.
Hopefully you're able to find good trails wherever you'll be enjoying the holiday weekend!
A reminder that we won't have practice during labor day weekend or Monday the 6th. Enjoy the holiday! I'd recommend a long run on Saturday/Sunday of 80% of your previous mileage high for the summer and a 6 mile run on Monday, with a progressivly fast last mile. Pick it up to threshold from mile 5-5.5, then to a hard interval pace, and then a finishing "kick" the last quarter of a mile.
Hopefully you're able to find good trails wherever you'll be enjoying the holiday weekend!
Wednesday, August 25, 2010
Great MN Race - August 28th
Even though this isn't necessarily "trail" related, I had to post info on this race. It looks like it'd be a really fun race/adventure!! Here is info from their website:
The Great Minnesota Race is a one of kind urban adventure which will take teams of two across the metro area of Minneapolis & St. Paul. Teams will perform challenging tasks that are both mental and physical in nature. Think of you and a teammate racing across the cities (by foot, by bus, or by train) solving clues at various checkpoints along the way. From the starting line teams will be given their race passport and they will be off on the 2nd Annual Great MN Race!
The Great MN Race is unlike any race in the area, combining the fun elements of racing, solving clues, and completing tasks all while exploring the urban areas of the Twin Cities.
The Star Tribune has called it "An Amazing Race." Unlike other races that have tried to mirror the 'amazing' hit reality TV show, the Great MN Race contains a number of unique elements associated with the race and its format. Even more elements will be added for our 2010 event. For more information see the Race Details page.
http://www.greatmnrace.com/
The Great Minnesota Race is a one of kind urban adventure which will take teams of two across the metro area of Minneapolis & St. Paul. Teams will perform challenging tasks that are both mental and physical in nature. Think of you and a teammate racing across the cities (by foot, by bus, or by train) solving clues at various checkpoints along the way. From the starting line teams will be given their race passport and they will be off on the 2nd Annual Great MN Race!
The Great MN Race is unlike any race in the area, combining the fun elements of racing, solving clues, and completing tasks all while exploring the urban areas of the Twin Cities.
The Star Tribune has called it "An Amazing Race." Unlike other races that have tried to mirror the 'amazing' hit reality TV show, the Great MN Race contains a number of unique elements associated with the race and its format. Even more elements will be added for our 2010 event. For more information see the Race Details page.
http://www.greatmnrace.com/
Course Preview on Saturday
John Swain, from the COLL, will be leading the group through the 1/2 marathon course at Wirth on Saturday. The team will meet at the Beach house and amble over to the race start area. Mary will also be there coaching.
This'll be our last "longer" run of the training season. Feel free to do the 13.1 miles with John and then add on at the end if you'd like to go longer. Next Saturday there isn't scheduled practice (Labor Day weekend), but I'd recommend going about 80% of the time/mileage of your longest run this season. So, if you've go 13 this Saturday and that's your longest run, go for 10 next Saturday. Starting the "taper" process!!
To keep the group together, we'll have to re-group throughout (i.e. top group circling back to catch the others). Hopefully it works out well. I asked if it'd be possible to try to navigate a little with a map, and John laughed :). Guess a map isn't very helpful on this course.
5kers: Let John know how long you'd like to run for. I'd recommend up to 7 if you're up for it. He'll be able to lead you through as much of the course as he can, and then designate a cut back to get you to the right distance.
Saturday the 11th we'll run the 5k course as part of practice.
That should be it. Get out an enjoy the BEAUTIFUL weather! Wow!!!
~Nichole
This'll be our last "longer" run of the training season. Feel free to do the 13.1 miles with John and then add on at the end if you'd like to go longer. Next Saturday there isn't scheduled practice (Labor Day weekend), but I'd recommend going about 80% of the time/mileage of your longest run this season. So, if you've go 13 this Saturday and that's your longest run, go for 10 next Saturday. Starting the "taper" process!!
To keep the group together, we'll have to re-group throughout (i.e. top group circling back to catch the others). Hopefully it works out well. I asked if it'd be possible to try to navigate a little with a map, and John laughed :). Guess a map isn't very helpful on this course.
5kers: Let John know how long you'd like to run for. I'd recommend up to 7 if you're up for it. He'll be able to lead you through as much of the course as he can, and then designate a cut back to get you to the right distance.
Saturday the 11th we'll run the 5k course as part of practice.
That should be it. Get out an enjoy the BEAUTIFUL weather! Wow!!!
~Nichole
Thursday, August 19, 2010
Salomon Autumn Trail Series
Salomon is putting on a fall trail series held at Hyland Hills.
It'll be held Wednesday nights: September 1, September 15, September 29, and October 13, 2010. You can register for one, two, three, or all of the races. More information can be found: http://www.autumntrailseries.com/
Register online at: www.SignMeUp.com/70405
Feel free to post info on other trail runs/races on the blog!
It'll be held Wednesday nights: September 1, September 15, September 29, and October 13, 2010. You can register for one, two, three, or all of the races. More information can be found: http://www.autumntrailseries.com/
Register online at: www.SignMeUp.com/70405
Feel free to post info on other trail runs/races on the blog!
Lebanon Hills on Saturday
We'll meet at the Jensen lake trailhead at 8:00 on Saturday and go from there. 1/2 marathoners may want to make this one of their "long" days (we'll have another longer run next Saturday when we'll preview the course with the COLL) - 12-15 miles. I'll be going shorter: 6-7 miles, in case anyone wants to join me.
Make sure to stay hydrated and bring water. It sounds like Saturday will be a warm one :(.
http://www.co.dakota.mn.us/NR/rdonlyres/5EFC16FB-346A-4BDA-900C-D1AEB0339BD9/14864/LebanonHillsSummerTrailMap.pdf
See you Saturday!
Make sure to stay hydrated and bring water. It sounds like Saturday will be a warm one :(.
http://www.co.dakota.mn.us/NR/rdonlyres/5EFC16FB-346A-4BDA-900C-D1AEB0339BD9/14864/LebanonHillsSummerTrailMap.pdf
See you Saturday!
Monday, August 9, 2010
Monday night's practice 8/9
We had originally planned to do a harder/uptempo run tonight (originally not on the schedule) with two guest runners. Because of the heat and humidity today, we're going to cancel the hard run & instead do an easy run (however long you feel comfortable going). It's just not smart to try to do something out of your comfort zone in weather like this.
We will have our two guest runners, along with a hard workout, next week - let's hope for cool and dry weather!!! :)
Just a reminder that Chrissy will be at Theodore Wirth around 7:30 to give a lecture on strength training. It should be really valuable information.
We will have our two guest runners, along with a hard workout, next week - let's hope for cool and dry weather!!! :)
Just a reminder that Chrissy will be at Theodore Wirth around 7:30 to give a lecture on strength training. It should be really valuable information.
Thursday, August 5, 2010
Hyland Hills on Saturday
This week's practice will start at Hyland at 8:00. We'll meet at the main entrance, off of Bush Lake road. Continue past the "diamond" mark on the map (link below), and there will be a parking lot in front of a large building (there will also be a playground nearby). It's the visitor center, and it'll be open at 9:00 -- so we'll miss the opportunity to run in for the bathroom/to fill water bottles up before practice, but it'll be nice to have it there afterwards.
Here's a link to the trail map: http://www.threeriversparks.org/~/media/Maps/PDFs/Park%20Detail/Summer/hyland_lake_summer.ashx Printing it and bringing it to practice might be a good idea. This park has a really nicely marked, long system of non-paved trails. We'll run on the green trails (grass) as much as possible. Orange trails are paved.
Half marathoners have 9 miles planned, 5kers 5.
Who wants to volunteer to bring some fun snacks for after practice? :)
Here's a link to the trail map: http://www.threeriversparks.org/~/media/Maps/PDFs/Park%20Detail/Summer/hyland_lake_summer.ashx Printing it and bringing it to practice might be a good idea. This park has a really nicely marked, long system of non-paved trails. We'll run on the green trails (grass) as much as possible. Orange trails are paved.
Half marathoners have 9 miles planned, 5kers 5.
Who wants to volunteer to bring some fun snacks for after practice? :)
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