A Very Local 5k

Hi All -

I hope that you are all enjoying the New Year and are working on building up for Spring workouts! They are right around the corner ya know. In the meantime here's a local 5k to keep you on your toes. Register online at the link below.

1st Annual Crystal Springs Uplands School Community 5K Fun Run

Date: Sunday, Jan. 31st, 2010
Start time: 8:30 am (Check-in & race day registration opens at 7:00 am)
Location: Starts and Ends at CSUS 400 Uplands Drive, Hillsborough, CA 94010

10:00am – 11:00 am: Race Awards, Refreshments and Entertainment

Celebrate the CSUS community of staff, students, families and friends by joining us for our first annual 5k run/walk. We’ll start and end at school, and celebrate there afterwards. Everyone is welcome and encouraged to bring family members and friends.

Registration Fees: $30 pre-registered ($35 race day) per person$20 per CSUS family member ($25 race day) for CSUS Families registering 3 or moreCSUS Faculty only $15
Registration includes T-shirt, refreshments, goody bag, and raffle prizes (must be present to win).

Winter Maintenance Runs

Hi folks!

Now that we've hit Standard Time it's maintenance runs at the track. People will still meet to run at the track and some groups may elect to do a fun neighborhood run. Come on by and stay in touch!

For a Fast Fall

Get these 600's under your belt to help you whirl thru your next 5k or 10k. And come out the track to enjoy the splendid fall weather!


10/6 workout:
8 x 600’s
Full rest in between

Where 13 is a Lucky Number!

Lots of fast and furious 400's for your running pleasure. Just perfect for enjoying the brisk fall weather we're experiencing today!

13 – 400’s, short rest after the first 3 – then long rest after the 4th – repeat. Bumping the distance up to 5,200 meters.

Get Your Kicks....

At route 600? Well it sort of fits. And it will get your kicks faster and higher!


9/22
Eight 600’s 2 minute rest after each one

I Can See for Miles and Miles....

9/15

Three 1600’s long rest or jog lap in between

Descending Repeats

Here's a good workout to sharpen up for those autumn races!

For 9/8


800 600 200 repeat 3 times (4800 meters)
2 minutes after the 800, 90 seconds after the 600 – long rest after the 200