Week 22!!! Time fly’s when your running track!

 

A Guide to Surviving 'Murph'" by Paul Nobles - Eat to Perform

 

Week 22  Grp Banilla     Week 22  Group Green

00:00   400                        00:00   400

02:15   800                        02:30   800

06:15   400                        07:00   400

08:30   1600                      09:30   1600

15:30   400                        17:30   400

17:45   800                        20:00   800

21:45   400                        24:30   400

 

Week 22  Group Blue     Week 22  Group White

00:00   400                      00:00   400

02:45   800                      03:00   800

07:45   400                      08:30   400

10:30   1600                    11:30   1600

19:15   400                      21:00   400

22:00   800                      24:00   800

27:00   400                      29:30   400

 

Week 22  Group Yellow Week 22  Group Red

00:00   400                      00:00   400

03:15   800                      03:30   800

09:15   400                      10:00   400

12:30   1600                    13:30   1600

23:00   400                      25:00   400

26:15   800                      28:30   800

32:15   400                      35:00   400

Week 21!! 8’s are GREAT!!!

Week 21  Grp Banilla        Week 21  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 21  Group Blue       Week 21  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 21  Group Yellow   Week 21  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

 

Week 20! 08-16-2017

 

Cigna is done, congrats to all who ran!  NOW GET BACK TO TRACK!!!

A bit of a tweak from last week…so that you ‘appreciate’ the 1600

Week 20  Grp Banilla     Week 20  Group Green

00:00   400                        00:00   400

02:15   800                        02:30   800

06:15   400                        07:00   400

08:30   1600                      09:30   1600

15:30   400                        17:30   400

17:45   800                        20:00   800

21:45   400                        24:30   400

 

Week 20  Group Blue     Week 20  Group White

00:00   400                      00:00   400

02:45   800                      03:00   800

07:45   400                      08:30   400

10:30   1600                    11:30   1600

19:15   400                      21:00   400

22:00   800                      24:00   800

27:00   400                      29:30   400

 

Week 20  Group Yellow Week 20  Group Red

00:00   400                      00:00   400

03:15   800                      03:30   800

09:15   400                      10:00   400

12:30   1600                    13:30   1600

23:00   400                      25:00   400

26:15   800                      28:30   800

32:15   400                      35:00   400

 

 

Bottomline Race 4 A Cause – Sept 16th, 2017

The Bottomline Technologies Race for a Cause benefits Families First Health & Support Center, a private, not-for-profit community health center and family resource center. Families First offers high-quality health care, dental care and parent & family programs for everyone — infants to seniors, single people and families, insured or uninsured, all income levels. Families First has been serving the Seacoast region of New Hampshire and Maine for more than 30 years.   

September 16th, 2017 – 9am – Portsmouth NH

 

http://btrace4acause.org

 

The 8th Annual “Run Your Buns Off” 4.2 Miler

From the Desk of Karen Lukeman

The 8th Annual “Run Your Buns Off” 4.2 Miler will take place on Saturday, Sept. 2, 2017, a great start to Labor Day Weekend. Individual runners, walkers and teams of all ages are encouraged to participate. The start and finish are at Basic Ingredients Bakery located on Rt. 3A in Bristol, with registration starting at 7:45AM and the race beginning at 9:00AM for the professionally timed run/walk. The reward for the runners’ & walkers’ hard work… a homemade sticky bun at the finish line! The top 3 male and female runners, as well as the fastest team, will be awarded prizes; PLUS, everyone has a chance to win at the HUGE raffle filled with goodies, including a paddleboard, donated by local businesses and beyond.

Event organizer Newfound Area Charitable Fund has selected the beneficiaries of the 2017 RYOB 4.2 Miler: • Tapply Thompson Community Center (TTCC) located in Bristol has been serving thousands of area youth since 1946 with year-round after school, summer and sports programming. The TTCC’s Teen Council is raising funds for a gymnasium renovation project. • Day Away program which also serves the Newfound region by providing respite for caregivers of eligible individuals through a social day care program.

The cost is $22 per runner/walker, until day of race when the price is $25. Come and see what the locals and vacationers have been talking about for the last seven years. You can register for the Run Your Buns Off 4.2 Miler online today at:

www.lightboxreg.com/buns_2017.

Week 19 already…YIKES!!!

Week 19  Grp Banilla  Week 19  Group Green

00:00   400                     00:00   400

02:15   400                     02:30   400

04:30   800                     05:00   800

08:30   1600                   09:30   1600

15:30   800                     17:30   800

19:30   400                     22:00   400

21:45   400                     24:30   400

 

 

Week 19  Group Blue   Week 19  Group White

00:00   400                    00:00   400

02:45   400                    03:00   400

05:30   800                    06:00   800

10:30   1600                  11:30   1600

19:15   800                    21:00   800

24:15   400                    26:30   400

27:00   400                    29:30   400

 

 

 

Week 19 Group Yellow  Week 19  Group Red

00:00   400                      00:00   400

03:15   400                      03:30   400

06:30   800                      07:00   800

12:30   1600                    13:30   1600

23:00   800                      25:00   800

29:00   400                      31:30   400

32:15   400                      35:00   400

 

Runner’s Alley Manchester Grand Re-Opening!!

Did you know Runner’s Alley Manchester has a new location?  If not, you probably need a new pair of sneakers.  Did you know the store is now located at 669 Elm St?  If not you probably need new shorts and tank to match new sneakers.  Did you know they are having a grand re-opening August 10th thru August 12th?  If not you probably need sneakers, shorts, tank, gu, glide, socks, roller, nip guards, gym bag, Tailwind, watch, bra…well just about everything to get you back running again!!  Oh and AARC is partners with Runners Alley…maybe you get a discount…

Week 18! I see a 1200…………………………………………………..or 2

Week 18  Grp Banilla  Week 18  Group Green

00:00   400                        00:00   400

02:15   800                        02:30   800

06:15   1200                      07:00   1200

11:30   1200                      13:00   1200

16:45   800                        19:00   800

20:45   400                        23:30   400

 

 

Week 18  Group Blue      Week 18  Group White

00:00   400                       00:00   400

02:45   800                       03:00   800

07:45   1200                     08:30   1200

14:30   1200                     16:00   1200

21:15   800                       23:30   800

26:15   400                       29:00   400

 

 

 

Week 18  Group Yellow  Week 18  Group Red

00:00   400                       00:00   400

03:15   800                       03:30   800

09:15   1200                     10:00   1200

17:30   1200                     19:00   1200

25:45   800                       28:00   800

31:45   400                       34:30   400