Final 2016 Track Workout

Think of this as a year in review!

 

1600, 400, 1200, 400, 800, 400

33rd Annual Mill City Relay 12-4-16

It’s that time of year again…Halloween, Thanksgiving, Holiday party, Mill City relay…what??…I Love Mill city Relay!!!

Interested?  New to AARC and not sure what it’s all about?  Keep reading…

Q – What is the Mill City Relay?  A- Club race open to members of clubs          that are part of the Mill City Alliance.

Q – How many miles is the relay, how many runners on a team?  A – 27 miles, 5 legs (5 runners per team), 2 States, 1 River

Q – Are there Rules?  A – Well of course!!  Please read the rules…No breaking the rules…rules are not to be broken.  🙂  Read rules here   http://millcitiesrelay.com/rules/

Q – What is the route like?  Is is hilly?  A – Silly question really…find route broken down per legs here http://millcitiesrelay.com/rules/

Q – What are the divisions?  How many?  A – You will find the division breakdown here – http://millcitiesrelay.com/race-details/

Q-How do I register?  A – Great, so you have a team!  One of you has to be the team captain.  Team Captain…using the ‘contact us’ link on the AARC Website, please provide the following: Team Name, Division, Team Captain, Team Captain email address (in case we have questions), Leg 1 Runner, Leg 2 Runners, Leg 3 Runner, Leg 4 Runner, Leg 5 Runner.  ALL RUNNERS MUST BE ACTIVE MEMBERS OF AARC…if you know someone who is interested in being on your team however not a member, they can sign up and pay for an AARC membership anytime before race day.  

Q – What is the cost?  A – AARC will absorb the cost of up to 16 teams.  Once we go over 16 teams, all teams will spilt the cost of teams over 16.  If we have 20 teams, the cost will be $20 per team (divided by 5 runners on the team) as an example.

Race day is awesome.  There are a number of teams from all clubs who are very competitive so its both exciting and inspiring to watch and participate.  Lots of food and awards following the race across the street from the finish line.

Race morning we meet as a team (place to be determined) to distribute numbers etc.

Questions:  use the Contact Us link and I will get back to you ASAP!

 

 

 

 

Workout 10/19

Week 29  Grp Banilla        Week 29  Group Green

00:00   800                          00:00   800

04:00   800                          04:30   800

08:00   800                          09:00   800

12:00   800                          13:30   800

16:00   800                          18:00   800

20:00   800                          22:30   800

 

 

 

 

 

 

Week 29  Group Blue       Week 29  Group White

00:00   800                         00:00   800

05:00   800                         05:30   800

10:00   800                         11:00   800

15:00   800                         16:30   800

20:00   800                         22:00   800

25:00   800                         27:30   800

 

 

 

 

 

Week 29  Group Yellow   Week 29  Group Red

00:00   800                        00:00   800

06:00   800                        06:30   800

12:00   800                        13:00   800

18:00   800                        19:30   800

24:00   800                        26:00   800

30:00   800                        32:30   800

 

Looking to commune with friends and nature??!!

Need / want to run on Sunday?
Will the run include Dilly Dallying (NO)
Humor (I’m sure)
Water (bring your own)
A route (keep up)
Fun…did I say fun… (I’m sure)

Ok then, coach Porter is looking to commune with friends and nature. Sunday morning in falls splendor! Coach is looking to get at least 12 miles but could add on after if folks are more in the 10 range.

7am – Massabesic ball fields

McIntyre Hill run 10-13-2016

So you wish you ran hills today?
Maybe you are thinking about running hills tomorrow??

Well you are in luck!!
Where – McIntyre 
When – tomorrow 5pm sharp (be warmed up)
How long – one solid hour of fun!!
Who – Geno is leading!!!

BOOYAY!!!

Workout 10/12

Week 28  Grp Banilla      Week 28  Group Green

00:00   1200                       00:00   1200

05:15   1200                       06:00   1200

10:30   1200                       12:00   1200

15:45  1200                        18:00   1200

 

 

 

Week 28  Group Blue      Week 28  Group White

00:00   1200                     00:00   1200

06:45   1200                     07:30   1200

13:30   1200                     15:00   1200

20:15   1200                      22:30   1200

 

 

Week 28  Group Yellow  Week 28  Group Red

00:00   1200                     00:00   1200

08:15   1200                     09:00   1200

16:30   1200                     18:00   1200

24:45   1200                     27:00   1200

 

Running Fitness – From 5K to Full Marathon

We have had inquires to the club asking about training ideas  including how to train for a marathon, so this recent email from David Ross is great timing!!

From the desk of David Ross:

I am an author of a book about running training from 5K to Full Marathon that I am now promoting to the USA running community. The book presents a structured and practical training guide aimed at a large portion of the club running community, including beginners and those looking to improve in the sport.

The title is listed on amazon.com and is available through the following link either as an eBook or a Paperback:

https://www.amazon.com/Running-Fitness-5K-Full-Marathon-ebook/dp/B00TWR7WM6/ref=sr_1_2?ie=UTF8&qid=1425763283&sr=8-2&keywords=running+fitness+david+ross

 

 

 

 

Workout 10/5

This is what you have been working toward all year!  Well, maybe only some of you!

Week 27  Grp Banilla      Week 27  Group Green

00:00   1600                       00:00   1600

07:00   1600                       08:00   1600

14:00   1600                       16:00   1600

 

 

Week 27  Group Blue      Week 27  Group White

00:00   1600                     00:00   1600

08:45   1600                     09:30   1600

17:30   1600                     19:00   1600

 

 

Week 27  Group Yellow  Week 27  Group Red

00:00   1600                     00:00   1600

10:30   1600                     11:30   1600

21:00   1600                     23:00   1600