Join us for our 2nd Annual Spring Forward Trail Run 5k/10k! June 4, 2017

 
 
ABOUT THE EVENT
Join us for our 2nd Annual Spring Forward Trail Run 5k/10k!
Fun 5k /10k trail run on the Alvirne High School Cross Country trail.

Walkers and Runners are both welcome.

All participants receive finisher medals!
1st place male and female will receive awards

DATE: Sunday, June 4, 2017
LOCATION: Alvirne Tree Farm at Hills House, 211 Derry Road, Hudson, NH

START TIME: Both 5k and 10k begin at 9:00 a.m.

Bib Pick up the day of the event. Starts at 8:00 a.m.
Day of Registration available starting at 8:00 am

REGISTRATION FEES
Adult 5k – $25
Adult 10k – $30

Youth 5k (12 and under) – $15
Youth 10k (12 and under) – $20

AWARDS
1st place overall male and female will get awards.
PARKING
Plenty of parking is available at the Alvirne High School.

SPONSORS
TI Event Services
WEATHER / REFUNDS
This event will take place rain, snow or shine.
MAIL IN REGISTRATION
If you would prefer to mail in your registration form, you may do so. Contact me at chris@totalimaget.com and I can email you a form. Please make checks or money orders out to TI Event Services.

Mail registration forms and payment to:
TI Fitness Training
83 Hanover Street, 4th Floor
Manchester, NH 03101

Week 9….back to the start…preparing for the coming weeks :-)

Week 09  Grp Banilla    Week 09  Group Green

00:00   400                        00:00   400

02:15   400                        02:30   400

04:30   400                        05:00   400

06:45   400                        07:30   400

09:00   400                        10:00   400

11:15   400                        12:30   400

13:30   400                        15:00   400

15:45   400                        17:30   400

18:00   400                        20:00   400

20:15   400                        22:30   400

22:30   400                        25:00   400

24:45   400                        27:30   400

Week 9  Group Blue       Week 9  Group White

00:00   400                       00:00   400

02:45   400                       03:00   400

05:30   400                       06:00   400

08:15   400                       09:00   400

11:00   400                       12:00   400

13:45   400                       15:00   400

16:30   400                       18:00   400

19:15   400                       21:00   400

22:00   400                       24:00   400

24:45   400                       27:00   400

27:30   400                       30:00   400

30:15   400                       33:00   400

Week 9 Group Yellow        Week 9  Group Red

00:00   400                            00:00   400

03:15   400                            03:30   400

06:30   400                            07:00   400

09:45   400                            10:30   400

13:00   400                            14:00   400

16:15   400                            17:30   400

19:30   400                            21:00   400

22:45   400                            24:30   400

26:00   400                            28:00   400

29:15   400                            31:30   400

32:30   400                            35:00   400

35:45   400                            38:30   400

5-24-2017 Morning workout!! pm runners refer to earlier announcement!

5-24-2017

This week’s workout is 400,800,400,800,400,800,400,800

Week 8  Grp Banilla     Week 8  Group Green

00:00   400                     00:00   400

02:15   800                     02:30   800

06:15   400                     07:00   400

08:30   800                     09:30   800

12:30   400                     14:00   400

14:45   800                     16:30   800

18:45   400                     21:00   400

21:00   800                     23:30   800

Week 8  Group Blue     Week 8  Group White

00:00   400                    00:00   400

02:45   800                    03:00   800

07:45   400                    08:30   400

10:30   800                    11:30   800

15:30   400                    17:00   400

18:15   800                    20:00   800

23:15   400                    25:30   400

26:00   800                    28:30   800

Week 8  Group Yellow  Week 8  Group Red

00:00   400                     00:00   400

03:15   800                     03:30   800

09:15   400                     10:00   400

12:30   800                     13:30   800

18:30   400                     20:00   400

21:45   800                     23:30   800

27:45   400                     30:30   400

31:00   800                     33:30   800

EVENING TRACK (OR NOT :-) ) WORKOUT…5-24-2017…PASS THE WORD ALONG!!

Hey 5:30pm trackers…Listen up.  Drink a little extra water and nibble on some extra protein.  Changing it up this week…nice challenge coming your way for week 8.

Please meet at the Hannaford parking lot, next to Bicentennial Dr at 5:30pm.  Wear your watches if you have one or run next to someone who is of the same ability that wears one.  The workout:

1 minute up, 2 minute’s up, 3 minute’s up.   3 minute’s up, 2 minute’s up, 1 min up.  Rest is the jog back down after each trip up.  

“IT’S SUPPOSE TO BE HARD…THE HARD IS WHAT MAKES IT GREAT”. *COMPETITOR.COM

Morning workout – 5-17-2017 (Dynamic Warm up at 5:15am)

 

Join us at 5:15 for a dynamic warm up to get the most out of your workout.

5:30 workout:

Week 6  GrpBanilla     Week 6  Group Green

00:00   400                     00:00   400

02:15   400                     02:30   400

04:30   800                     05:00   800

08:30   400                     09:30   400

10:45   400                     12:00   400

13:00   800                     14:30   800

17:00   400                     19:00   400

19:15   400                     21:30   400

21:30   800                     24:00   800

Week 7  Group Blue    Week 7  Group White

00:00   400                   00:00   400

02:45   400                   03:00   400

05:30   800                   06:00   800

10:30   400                   11:30   400

13:15   400                   14:30   400

16:00   800                   17:30   800

21:00   400                   23:00   400

23:45   400                   26:00   400

26:30   800                   29:00   800

Week 7 Group Yellow    Week 7  Group Red

00:00   400                      00:00   400

03:15   400                      03:30   400

06:30   800                      07:00   800

12:30   400                      13:30   400

15:45   400                      17:00   400

19:00   800                      20:30   800

25:00   400                      26:30   400

28:15   400                      30:30   400

31:30   800                      34:00   800

5-17-2017 Evening Track!!

This workout will be done by the Evening Group,  we are a week ahead of the Morning GROUP but the groups will be in sync in a couple of weeks.

 

Week 7  GrpBanilla     Week 7  Group Green

00:00   400                     00:00   400

02:15   400                     02:30   400

04:30   800                     05:00   800

08:30   400                     09:30   400

10:45   400                     12:00   400

13:00   800                     14:30   800

17:00   400                     19:00   400

19:15   400                     21:30   400

21:30   800                     24:00   800

Week 7  Group Blue    Week 7  Group White

00:00   400                   00:00   400

02:45   400                   03:00   400

05:30   800                   06:00   800

10:30   400                   11:30   400

13:15   400                   14:30   400

16:00   800                   17:30   800

21:00   400                   23:00   400

23:45   400                   26:00   400

26:30   800                   29:00   800

Week 7 Group Yellow    Week 7  Group Red

00:00   400                      00:00   400

03:15   400                      03:30   400

06:30   800                      07:00   800

12:30   400                      13:30   400

15:45   400                      17:00   400

19:00   800                      20:30   800

25:00   400                      26:30   400

28:15   400                      30:30   400

31:30   800                      34:00   800

 

What?? 29 years old again???

Shout out to Muriel, president of AARC…she turned 29…again…today!!

HAPPY BIRTHDAY!!!

Note from Coach Porter – Tuesday May 9th 5:30am

Track Attack tomorrow morning! 12×400’s start at 5:30. Join us at 5:15 for a dynamic warmup to get the most out of your workout. I mean really, if your going to get up that early you should be as prepared as possible! There will be a nip in the air so dress warm!