Focus-N-Fly!

Here's a message from Coach Frank -

Hello All and Happy 2009,

A quick note to share the opportunity for a great evening of running information thanks to Tom McGlynn's Focus-N-Fly organization. Tom is a noted runner and coach here in the Bay Area. He in conjunction with the Sports Basement in S. F. will host a running panel with Jim Sorensen. And those of you who have used the Jack Daniel's (yes, I know but not what you think) method for running a marathon will be able to here from directly from Jack. So take a look at the info on the link below and respond to the website. Super opportunity to ask questions and get answers from some of the best running minds out there.

Frank


http://www.focusnfly.com/newfnf/rsvp.php

Go Speed Racer Go!

That's right! I mean you!

Get moving with this Tuesday's workout -

600 400 400 200 repeat –
Long rest after the 600
Short rest after both 400’s
Long rest after the 1st 200

More news and tidbits to come...

Happy New Year!

A belated Happy New Years to all of you! We will resume our W/O's Tuesday night the 6th. Keep in mind BHS has an all weather track so unless we have a gale force hurricane, we will run.
For those of you who have not been out in awhile it is a good time to dust off those running shoes. Some of you may have made a "resolution" to start again and there is no time like the present. We limit the W/O's to about 2 miles until late March. Also, you always have the option of doing all or just part of any of the W/O's.

Same routine as before arrive by 6:00pm to warm up then at about 6:15pm we gather at Start line to go over evenings events. I look forward to seeing you on Tuesday eves.

Now for Tuesday’s workout –

Four 800’s – full rest or jog lap in between each 800 -

Start Off Your New Year Right!

Start off the New Year Running!

Run For A Healthy World (put on by World Runners) benefiting 2nd Harvest of San Mateo and Santa Clara Counties. Now $30 - race day $35. 10K @ 9:30, 5K @ 10:00. On the Moonlight run course at the Palo Alto Baylands Athletic Center, 1900 Geng Rd, Palo Alto. (Embarcadero East off of 101). Easy sign up on active.com (just link to it from the main race site.)

Winter Workouts

Hi there hardy winter runners all....

For the next two weeks we'll be taking our holiday winter break. So keep up your base mileage and fitness so you'll be ready to hit the track again on January 6th!

Then we'll be running all winter long on Tuesday nights at the track.

On Tuesdays arrive by 6:00pm to warm up with an easy 4 laps then at about 6:15pm we will meet at the starting line to go over the workout for the night. Each week we'll have different distance of intervals (speed work) geared toward improving your 5K and 10K race times. So whether you run 10 minute per mile average pace or a 5 minute per mile average pace you can benefit from these W/Os.

Plus, you'll benefit from all the fun and camaraderie of a workout with your running friends. So see you in the New Year!

The Weather Outside is Frightful

But track can still be delightful. Smooth surfaces = no tripping! And lights at night. Plus the warm happy smiles of your fellow runners. Here's the workout for the 16th -

2 x 600 – 400 – 600

See you there!

Dashing to the Track...

In a one-horse open sleigh....

Okay, I guess that doesn't work, but you get the point, it's the HOLIDAYS! Keep those eggnog pounds from hitching a ride on your waistline with some awesome track workouts. And keep fast and fit for any Jingle Bell 5Ks or New Year's Eve Dashes scheduled.

The calendar is now updated for the next few weeks so check out the schedule and come on out for a run. There will be no track workouts on the 23rd or the 30th for the Holidays. We'll be back on track on January 6th.

This week's (Dec. 2nd) workout is -

2 x 400 - 800 - 400

P.S. - The Web Maven will not be in attendance tomorrow. We are celebrating Princess Maya's 5th Birthday.