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| Country running with the Cows |
#BADCOACH I did not get my blog entry written for last week but most of my crew got through their works for the week of July 6-12. Best part of week two was running at Sedgwick County Park. We had a great 6 mile run. Now on to week three. I am really proud of the H3 STFU runners. Monday Coach Colette, Mona and Sandra and I met at my house for a 5 mile run. If you ever come to run with me in 'H" town I will take you on my favorite run and if the cows are out at the Curless farm we will stop and take a picture. For me running with a group is so much more enjoyable than running alone. If any of you have the option over the next three weeks of running with me or others during the week day I highly encourage you to do so. Tuesday night was track night and I do not think anyone from STFU attended. Keith ran pretty steady with me and thanked me for pushing him. Truth is kids, YOU PUSH ME. Honestly sometimes it is easier for me to do speed work on a
treadmill. It was very hot so Head Coach Winston took it easy on us. The best part of track night for
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| Welcome home Kendra! |
me was seeing Kendra. She just returned from doing National Gaurd Training. If you don't know her you soon will she is a fun person. I had the honor of running her, Angi Webster and Melissa Scheffler in at the Prairie Fire Marathon last fall. She might be joining us for some of our runs. Thursday night brought our tempo run and IT WAS BRUTAL. I did well for 1.5 miles but stopped to wait for other runners. Encouraged Keith to run on without me. I waited for Angi and her crew and we walked some. Started up running again and took advantage of EVERY sprinkler system I could run through. Actually felt sick after the run. It took me 31:00 minutes to do those 3 miles and I had to walk plenty. I passed on going to Old Chicago because I felt SICK. Got home and took a long cold shower and did recover. For me if it is over 90 degrees on a Thursday I will need to do my tempo runs in the morning. I advise any of you do to the same if Thursdays heat go the best of you. Saturday was our long run that we started from GoRun East. We did a great job holding
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| BRUTAL TEMPO RUN |
pace. We did a 3 mile out and back for our 6 mile run. I have been talking to the crew about trying to achieve negative splits. I told them that if they had it in them that they could try and run the last 1-2 miles a bit faster. At the four mile point Jennifer, James and Jeremy did just that and got ahead of us. I am very proud of them. James told me that their last mile was a 9:40. OUTSTANDING! My group was behind them we did the same thing just not as speedy. My last mile was 10:25 and I know that Justin was right behind me. Runner of the week for STFU has got to be Renee. He was injured and has come back strong. I can already predict the runners that I am coaching that will cross the finish line before coach NJ. Renee will be one of those runners.
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| Saturdays 6 mile crew |
STFU you are doing great and I am so proud of you!
Workouts for the week of July 20-26
Monday: 5 EZ with my girls in Derby 6:00am
Tuesday: FU track night 400, 800, 1200, 800, 400
Wednesday: 4EZ (moving my Sunday run to Wednesdays)
Thursday: 3 mile tempo on a treadmill at my hotel in Kansas City
Friday: REST
Saturday: 6-8 miles EZ
Sunday: Muscle Pump 2:00pm, Zumba 3:00pm SYMCA
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