Ironman 70.3 Augusta Recap

I have posted the race recap on my blog http://www.triathlonat55.com/

Mauricio

Wednesday 10 miler

I know many of you are doing Yasso's on Wednesday's but if you don't feel the "need for speed" and want to get in some great mid-week mileage, join the Chicago Marathon training group this Wednesday, September 30 for our LAST Wed. 10-miler. We meet at Station Camp High School at 5 a.m. (some crazy's at 4:30) to run various routes with stops for water and nutrition in between. We generally have 10 or more people show up. It's a really fun group--come join us!

Ruby's Run Reminder

Don’t forget about our Ruby’s Run THIS Friday. As a reminder, arrive 5:00 a.m. at the YMCA or 4:45 a.m. to drop a car at Ruby’s (and shuttle to the YMCA to begin running at 5 a.m.) We’ll run 4 miles to Ruby’s, share some fabulous food and friendship and have everyone shuttled back to the YMCA no later than 6:45.

Run Tomorrow Morning

Mary and I are meeting at the YMCA at 5:30 to run. Come join us.

Chuck's Newsletter - September 18, 2009

The last weekend in summer!

Now you can focus on some Fall races! We have had a mild Summer but I always enjoy training (at least running) in the Fall.

New Website!

Mauricio has taken over the website! Please check it out and send him the praise he deserves!

www.triheat.com

He will also accept suggestions.

Also, please send in any races and training sessions you have upcoming so he can post it!

Send in your pictures too!

How about a Ruby's Run next Friday, 9/25? You know the drill - leave a car at Ruby's at 4:40am, meet at the Y at 5:00am.

Let Marilyn know if you can make it.

Reminder - we still do Sunday 6 @ 6. Meet at HHS at 6:00am to run 6 miles - more, or less, if you want.

YASSO 800's - I'm ready to start these up again - Meet at HHS track on Wednesday mornings at 5:00 for track workout.

What's a YASSO 800?

The theory is you should be able to run a Marathon in Hours:Minutes what you can consistently run an 800 (2 laps) in Minutes:Seconds.

So, if you want to run a 3 hour 45 minute Marathon, you would run your 800s in 3 minutes 45 seconds.

The key is to be able to build up to doing 10 of these.

I suggest you start with 2 and add one each week.

Note that you still need to do your long runs!

Harrier Run

Soon! I don't want to mess with all your Marathon schedules! Another good reason to update Mauricio!

Send me your suggested dates / times / themes / beverage of choice!

Here are some of the clues from the First Harrier Run (those that were there will know them!)

Hint: We started at HHS - HighSchool Ring = HHS track

High School Ring
Band Camp
Love City
Benjamin Button
Ye Old Castle Church
Turd Street
Cinderella
Kiley’s brother’s stream
Big Balls
Little Balls
Kiley’s brother’s stream again
First Majestic
Kroger
Jasmine’s
3 Diamonds
Prison Yard
Juvenile Detention Center
Syrup
Off-Roadin’
Mt Rushmore
The Serengeti
KFC
Tool time
The Road to Nowhere
Discount Tire
B&O
Bridge over the non-river Kwai
Graffitiville
Best sidewalk in H’ville
What’s a Gazebo?
Old Glory
Shhhhhhhhhh
No way! Yes way!
Out of Bounds
Tweener
Curtisville
Poor Man, Rich Man
Pond Scum
Kentucky
I-40
Red-light, Green-light
X-mart
You made it!

Hammer On!

Chuck