The COLL foundation is providing technical hats for club members this year (instead of a Tshirt). Mike from the foundation has distributed some at practices already, and will be at this Saturday's and this upcoming Monday's run with them.
If you don't make either practice and still need a hat, please send me an email. We'll likely distribute them at the Trail Loppet and then at Finn Sisu after the race.
Just two practices left! This Saturday's run should be fairly easy -- up to 50% of the length of your longest run. We'll do some striders after the run for quickness, and a little strength work if it isn't too buggy. Enjoy the taper!
Thursday, September 9, 2010
Tuesday, August 31, 2010
Food for thought...
"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
William James
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!
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