Getting back into training...

Wednesday, June 4 2014

Yes, that is the new logo for the recently ordered 2000 mile club shirts!  Hopefully many of you will get there this coming year!


Many of you are now starting to ease back into running after 2 weeks of down time, or will be starting next week.  Summer Running practice starts on Tues, June 17, so here are some suggestions for training until then:

Week of June 9-15:  Most of you should be back to running MOST days.  This week could be 5-6 days of running, most runs in the 3-6 mile range.  Pace should be easy to moderate.  You can do strides 1 day:  Something simple like 4 x 100m.  This week should just help you get your legs back under you and used to regular running again.


Mon- 3 miles easy

Tue- 4 miles easy

Wed-  60 min bike ride

Thur-  4 miles easy + 4 x 100m strides

Fri-  5 miles easy

Sat-  OFF

Sun-  4 miles easy


The first few weeks of summer running will be very general and have a simple focus:  building weekly mileage, building the long run, and building a foundation for consistent training. Many of you will be challenged to get your mileage higher than ever before-  and many of you have a goal to do just that.  Be ready to go places (literally and figuratively) that you've never been before!   

See you June 17!  

Coach Derks


Quote of the Day:

Leaders aren’t born, they are made. And they are made just like anything else, through hard work. And that’s the price we’ll have to pay to achieve that goal, or any goal.

Vince Lombardi




acehunter123Thursday, June 5 :: 1:23:54 pm      
Classic Vince Lombardi quote!