Hooray! The weather forecast looks great for SATURDAY's RUN!!! PLEASE RSVP TO:
info@rachelsmycoach.com
or
zsook@yahoo.com
to let us know if you're coming. 9:30 is 9:30 folks. Please be on time / give yourself extra time for finding parking.
Place: in front of Essential bakery on the corner of MLK and Madison (same as last week, but the course is different)
COURSE: why, hills of course. Want to check it out?
http://www.bikely.com/maps/bike-path/463566
I'll give you cheat sheets to run with, so you can go at your own pace
Theme: Hills Hills and more hills. You'll thank us later. um...
Distance: 7 miles
Time: 9:30
Post run: It's Johanna's birthday! Let's have a coffee and somethin'somethin' and toast her!
Wednesday, September 29, 2010
Tuesday, September 21, 2010
Long Run for Saturday Sept 25, 9:30am
Hey Runners,
We will meet outside of the Essential Bakery at the corner of Madison and MLK Jr Way. Our 6-mile run will take us through the Arboretum down into Madison Park and up a few solid hills on our way back to the Bakery- that lovely endpoint where croissants, bearclaws, brioche etc can be had. But only if you give it all on the hills!
Here's a link to the route on Gmap Pedometer if you want to check it out.
http://www.gmap-pedometer.com/?r=4057193
For anyone who can't join us, use this as the rough template for your own run:
Take 1-1.5 miles fairly flat to warm up.
For miles 2-3 aim to include some rolling hills.
For miles 4-5.5 aim to include 2 longer hills.
End with a half mile level or down hill, preferably ending at a bakery.
Remember your hill technique - shorter stride, lean into the hill, use your arms.
Downhill technique - try not to lean back, Keep your form- don't get floppy.
See y'all on Saturday. Drop me a note to let me know if you'll be there.
rcdebusk@mac.com
We will meet outside of the Essential Bakery at the corner of Madison and MLK Jr Way. Our 6-mile run will take us through the Arboretum down into Madison Park and up a few solid hills on our way back to the Bakery- that lovely endpoint where croissants, bearclaws, brioche etc can be had. But only if you give it all on the hills!
Here's a link to the route on Gmap Pedometer if you want to check it out.
http://www.gmap-pedometer.com/?r=4057193
For anyone who can't join us, use this as the rough template for your own run:
Take 1-1.5 miles fairly flat to warm up.
For miles 2-3 aim to include some rolling hills.
For miles 4-5.5 aim to include 2 longer hills.
End with a half mile level or down hill, preferably ending at a bakery.
Remember your hill technique - shorter stride, lean into the hill, use your arms.
Downhill technique - try not to lean back, Keep your form- don't get floppy.
See y'all on Saturday. Drop me a note to let me know if you'll be there.
rcdebusk@mac.com
Monday, September 6, 2010
Run Training Begins!! Sept 7th @ 6:30pm
Hello Runners!
Our training program begins in earnest this Tuesday, September 7th. We'll meet at 6:30pm at Garfield High School track for an hour of good stuff to awaken your speed. We meet rain or shine--just come dressed for the weather. The Garfield track is on 25th and Jefferson a block south of Cherry. The entrance is on the school side--they keep the street side gate locked.
Contact us with questions if you need to.
Rachel S - zsook@yahoo.com
Rachel D - rcdebusk@mac.com
Our training program begins in earnest this Tuesday, September 7th. We'll meet at 6:30pm at Garfield High School track for an hour of good stuff to awaken your speed. We meet rain or shine--just come dressed for the weather. The Garfield track is on 25th and Jefferson a block south of Cherry. The entrance is on the school side--they keep the street side gate locked.
Contact us with questions if you need to.
Rachel S - zsook@yahoo.com
Rachel D - rcdebusk@mac.com
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