A big thank you goes out to everyone who helped out at the Noelle's Gift of Fitness run on Saturday....the event went off really well thanks to all of the great support you provided....we received several positive comments on how well organized the event was!!
Congrats to local runners who participated in the Ottawa Race Weekend! Our friends Amy Drakker and Eric Whittal (2:22 half marathon) and Aaron Cooper (2:31 marathon) did a great job. Aaron's 2:31 was a new PB and 23rd place overall.
This coming weekend will be Sig's turn to race, where he'll be competing in his first half marathon....best of luck Sig!!
We'd also like to thank Terry for organizing last Saturday's run from his house. It was nice to test out a different route and meet all the other runners on the trail. We''l be looking for other opportunities to change things up on Saturdays....give some thought to when you'd like to have a group run in Arkona....
You may notice a little different look to Coaches Corner this week.....we've switched over to a blog format (which no one else will care about except Scott and I :) but this new format will make it a bit easier for us, and make past blogs available to you in a more organized format.
Our Learn to Run group is settling into a nice routine.....this week we have a new member of the group, Darlene.....please welcome her! Also this week, we're hoping to wrap things up and place the t-shirt order. Please make sure you hand your order in by this coming Wednesday (May 27th).
You all know that Scott and I are big Coach Jack Daniels fans. Jack's experience in our sport is virtually unparalleled when you compare him to other well known coaches, but there are also many other reasons. For me, one of the most unique things about Jack is his ability to take a difficult subject and make it fun and interesting. Here's a perfect example,,,,this is a short video with Jack commenting on the mental aspects of training and racing. It's also includes one of Jack's many great stories....hope you enjoy it!
As a finishing thought, when we write these blogs we try to talk about things to educate and motivate everyone, but also celebrate accomplishments. I don't know if anyone realizes it, but Monday, June 1st will be the 6 month anniversary of the formation of Renegade Runners. Many of you were there that first night and I think that point #1 of the Runner's Code sums up the feeling of everyone there that night: 'We begin as runners....we finish as friends'. Let's make sure that we make Monday June 1st a special 'Recovery Night' where we'll celebrate Sig's HM this coming weekend, but also celebrate all the hard work, accomplishments and good times we've shared over the past six months!
That's all for now.....have a great week!
Here's a brief summary of our training this week:
- Warm up 5:45 / Core after run
- Learn to Run 4 (Run 4 min / Walk 1 min) Plus 8 min steady
- Group run at St. Pat's http://www.mappedometer.com/?maproute=413869
- Intervals plus steady running on the track
- Warm up 5:45 / Strength after run
- Learn to Run (Run 4 min / Walk 1 min) Plus 8 min steady
- Group run at Canatara http://www.mappedometer.com/?maproute=394606
- Threshold runs plus steady running in the park
- Warm up 7:45 / Core after run
- Master route: 20k http://mappedometer.com/?maproute=418883
- 12k: Rt on Mallah / Rt on Grove / Lt on Colborne / Rt on Cathcart / follow master
- 14k: Rt on Mill / Rt on Ellrick / Rt on Cathcart / follow master
- 16k: Rt on Dell / Rt on Cathcart / follow master