May 2013
4 posts
Club News
We’re passing along good luck wishes to all of our LR! members participating in the Run Ballantyne 5k and 10k races this weekend. This is a great event with more runners than they’ve ever had before. It’s not too late to do race day registration if you’re interested.
http://www.ymcacharlotte.org/branches/morrison/socialresp/events/runballantyne.aspx
Also, we’re a...
2 tags
Krispy Kreme Doughnut Dash
Be prepared to hear some running war stories after Saturday morning, when Jody, Cole and Kohl represent Lancaster Runs at the Krispy Kreme Doughnut Dash this Saturday!
The course is 4.8 miles in length and you have the option of signing up as either a competitive or a recreational runner.
Of course we all signed up as competitive runners! This is Lancaster Runs for crying out loud!
As...
Weekly Schedule
Tuesday - 5k on the Literacy Course at 7PM
Thursday - 5k on the Arrowood Course at 7PM
Saturday - 5k on the Elgin Course at 9AM
Please note that these are the minimum distances that we will run together. If you are interested in more miles then there will be plenty of opportunity for that and you won’t have a hard time finding company for the additional miles.
We’ve had a solid...
April 2013
17 posts
Club News
We’re happy to announce that we’ve had another person join our group - Tammy Franklin. Tammy has been training with us for while now and she’s made it official by joining us. Welcome Tammy!
Our current training schedule is:
Tuesday, 7PM: Literacy Course - until further notice and we establish another location for Tuesday nights.
Thursday, 7PM: Arrowood Course - We meet at the...
Thank You Letter to LR!
We received a thank you letter from the Carolina’s Literacy Network for our collective efforts in this year’s Race for Literacy, so we’re posting it to share.
Lancaster Runs
On behalf of Carolinas Literacy Network and the Race For Literacy 5K committee, thank you for your on-going sponsorship and support of our race.
Our 2013 Race for Literacy 5K was a huge success and we...
Club News
We’ve settled on a training default training schedule that we will use for an indefinite period of time. As discussed on Tuesday night, this will be a default course and time so we don’t have to keep announcing it. We’re going to make sure that for the next several meetings, we will have a person familiar with the course to guide everyone until we all learn them. This way...
Club News
4 new members in the span of a week! WOW!!!
We would like to welcome the following runners into our family:
Gloria Lambert
Terry Moore
Keli Thomas
Shawn Thomas
Thank you for joining!
Also, we met up tonight for a discussion to talk about ideas, impressions of the C25k, Race for Literacy experiences, and future training opportunities.
Be on the lookout in coming days for:
New training...
Couch to 5k Meetup - Tuesday Night at 6:30PM
We would like to have everyone back out for an informal meet up tomorrow night at 6:30 PM. We’ll meet in our usual spot to talk about the race the topic of ”What’s next?”. We’ll even take a victory lap around the course if you want to!
We’re still so proud of everyone!
Couch to 5k Tonight at 6:30PM
Couch to 5k tonight night at 6:30PM.
It’s the final workout! We’re almost there!
For tonight’s workout we’ll do the following:
Make sure you get some form of a warm-up in the parking lot prior to 6:30. The active stretching we’ve been doing is just fine for this.
Make your way to the start line and jog 3 miles
Tonight you will want to take it easy. A good idea would...
Couch to 5k Tuesday night at 6:30PM
Couch to 5k Tuesday night at 6:30PM.
We’ve come down to the final week! Everyone has done so well and we are very proud of you!
For Tuesday’s workout we’ll do the following:
Make sure you get some form of a warm-up in the parking lot prior to 6:30. The active stretching we’ve been doing is just fine for this.
Make your way to the start line and jog 3...
Club News
Three LR! members competed this weekend and all three runners ended up with new personal records in the process.
Waxhaw Town and Country 5k
Chris - 21:08 and a top 10 finish!
Brent - 23:29 tying his previous PR on a much more difficult course.
Racefest Half Marathon
Cole - 1:54:24 for a new half marathon PR
We would also like to welcome our newest member to the club.
Donna has been running...
Couch to 5k tomorrow at 9AM
Couch to 5k tomorrow at 9AM
.25 mile (1st pink dot) for a warm up
Jog 2.75 miles - try not to walk!!
Walk to the “F” line for the full 3.1
Looking forward to seeing in the morning!
Couch to 5k tonight at 6:30PM
Couch to 5k tonight at 6:30PM.
.25 mile (1st pink dot) for a warm up
Jog 2.75 miles - try not to walk!!
Walk to the “F” line for the full 3.1
Looking forward to seeing everyone!!!!
Couch to 5k Tuesday night at 6:30PM
Couch to 5k training resumes Tuesday night at 6:30PM
We’re two weeks away from the big day. We’re so proud of everyone that has stayed with it so far! You’re almost there!
.25 mile (1st pink dot) for a warm up
Jog 2.75 miles - try not to walk!!
Walk to the “F” line for the full 3.1
Looking forward to seeing everyone Tuesday night!
Let’s do this!
Weekend Race Results
Congrats to Katherine and Brandi on their times for the Cooper River Bridge Run! Both of our team members were dealing with physical ailments and still turned in formidable times.
Katherine - 1:04:46 - PR at this distance!!!!!
Brandi - 1:13:37
Way to go and rep the team!!
Thursday Night's Session is Postponed to Friday
Due to the weather tonight, we’ll postpone until tomorrow at 6:30pm.
Couch to 5k Thursday night at 6:30PM
Weather permitting, C25k training resumes Thursday night at 6:30PM.
If it’s raining, be on the lookout for a Friday night reschedule.
The routine is:
.25 mile (1st pink dot) for a warm up
Jog 2.5 miles - try not to walk!!
walk the remaining course for a cool down
Looking forward to seeing everyone!
Weekend Race Results
More great news for our LR! racers.
Brent and Katherine went to the Murrell’s Inlet 5k this weekend and they both set PR’s at the 5k race distance!
Brent - 23:29
Katherine - 28:37
We are very proud of you two! Those were great times!!!!
Couch to 5k Tuesday night at 6:30PM
Couch to 5k training resumes Tuesday night at 6:30PM
We’re getting into the lat weeks and workouts. Everyone that has stayed with it so far is doign really well! Keep it up!
.25 mile (1st pink dot) for a warm up
Jog 2.5 miles - try not to walk!!
walk the remaining course for a cool down
Looking forward to seeing everyone Tuesday night!
March 2013
13 posts
Couch to 5k Thursday night at 6:30PM
Couch to 5k training resumes Thursday night at 6:30PM.
We’re going to change the extended warm-up to 1/4 mile. The orange cones for the jog start and stop will be out again, marking the intervals.
1/4 mile warm-up
Jog 1 mile
Walk 1/4 mile
Jog 1 mile
Use the remaining course distance for the walking cool down
Looking forward to seeing everyone Thursday night!
C25K: Tuesday @ 6:30
Couch to 5k training resumes Tuesday night at 6:30PM.
We’re going to continue the extended warm-up @ .5 miles. The orange cones for the jog start and stop will be out again, marking the intervals.
Jog 1/2 mile
Walk 1/4 mile
Jog 3/4 mile
Walk 1/4 mile
Jog 1/2 mile
We’ll use the remaining course distance for the walking cool down.
Looking forward to seeing everyone tomorrow night!
Weekend Race Results
Our heart goes out ot the letdown our Triathletes suffered when the Columbia Tri was called off Sunday morning. We know that the LR! crew put a lot of heart into their training and we were looking forward to posting the results. The bright side is that Chris and Kat both have more races coming up and we’ll be able to cheer them on!
The half marathoners did really well despite the terrible...
Club News
First of all, we’re going to reattempt the C25k from today Sunday at 2PM.
We’re going to continue the extended warm-up and cool down to .5 miles each. This will give us full course exposure again. The orange cones for the jog start and stop will be out again, marking the intervals.
Brisk five-minute warm-up walk
Jog two miles, doing your very best to not walk
Five-minute warm-up walking...
C25k Tomorrow @ 9AM
C25k Tomorrow @ 9AM
Tomorrow’s routine changes slightly.
We’re going to continue the extended warm-up and cool down to .5 miles each. This will give us full course exposure again. The orange cones for the jog start and stop will be out again, marking the 3 intervals.
Brisk five-minute warm-up walk
Jog two miles, doing your very best to not walk
Five-minute warm-up walking cool down.
...
C25k Tonight @ 6:30PM
Tonight’s routine changes slightly and to make it easier on everyone, we’re making a small modification.
1. The course has fresh .25 mile markers. Just look for the pink dots!
2. We’re going to extend our warm-up and cool down to .5 miles each. This will give us full course exposure.
3. There will also be orange cones out for the interval start and stops.
1/2 mile warm-up
...
Club News
First of all, we’ve had two new members join recently. Please welcome Melanie Outlaw and Scott Mosier to the LR! run club! They’ve both been training and running with us for a while now and we’re glad to have them in the family!
Second, we have some weekend race results to share. Two charter members, one of our newest members and a friend of LR! all set PR’s at the...
Couch to 5k - Saturday @ 9AM
We’ll continue the training tomorrow at 9AM. The routine will be the same as it was on Tue and Thur nights.
We’ve got questions lately about the Race for Literacy and joining the club.
Registration for the race can be found here:
http://www.active.com/running/lancaster-sc/5k-race-for-literacy-2013
Info on joining the club is here:
http://www.lancasterruns.com/howtojoin
As an...
Couch to 5k - Tomorrow @ 6:30PM
Couch to 5k - Tomorrow @ 6:30PM
We’re looking forward to seeing you all tomorrow at 6:30PM. The routine changes again this week and goes like this:
Brisk five-minute warm-up walk, then:
Jog 3 minutes
Walk 90 seconds
Jog 5 minutes
Walk 2-1/2 minutes
Jog 3 minutes
Walk 90 seconds
Jog 5 minutes
Then we will cool down for 5 minutes.
This is a step up for everyone, but remember that you...
Couch to 5k - Saturday @ 9AM
Couch to 5k - Saturday @ 9AM
Thursday night turnout was great and we’re looking forward to seeing you all tomorrow at 9AM. The routine is the same as Thursday night.
We’re still experiencing a strong turnout and everyone is doing really well! Keep up the great work!
Couch to 5k - Tomorrow @ 6:30PM
Couch to 5k - Tomorrow @ 6:30PM
Thursday night turnout was great and we’re looking forward to seeing you all tomorrow at 6:30PM. The routine is the same as Tuesday night.
Next C25K Session - Tuesday @ 6:30PM
This week’s workout sessions take it up another small notch.
We will start with a brisk five-minute warm-up walk, then do two repetitions of the following:
Jog 90 seconds
Walk 90 seconds
Jog 3 minutes
Walk 3 minutes
To finish it off, we’ll do the customary 5 minute cool down.
Everyone is doing great so far! All you have to do is remain positive and consistent. Everything else...
Couch to 5k - Tomorrow @ 9AM
Thursday night turnout was great and we’re looking forward to seeing you all tomorrow morning at 9AM. The routine is the same as Thursday night.
February 2013
7 posts
Next C25K Session - Thursday Night
After a record turnout on Tuesday, we’re looking forward to tomorrow night!
We’ll start with a brisk five-minute warm-up walk, then alternate 90 seconds of jogging and two minutes of walking for 20 minutes, wrapping up with a 5 minute walking cool down.
As a reminder, registration is now open for the 2013 Race for Literacy. Information can be found here:
...
Couch to 5k - Next Session Tuesday @ 6:30
Thanks to everyone that came out for the Session 3 repeat today. Another great turnout with plenty of motivated people.
Our next session will be Tuesday night at 6:30. We’ll be repeating what we did last week but the interval times will be adjusted slightly.
We’ll start with a brisk five-minute warm-up walk, then alternate 90 seconds of jogging and two minutes of walking for 20...
Session 3 Repeat - Sunday 2PM
If with the iffy weather, session 3 had 22 participants!
Thanks again to everyone for coming out this morning! Everyone did great!
If you didn’t have a chance to make it, we’re having a repeat session tomorrow at 2PM. Same time, same workout.
See you then!
Session 2 - 40 Participants!
40 participants for Ct5k Session 1
Thanks again to everyone for coming out tonight! Everyone did great!
We’re looking forward to seeing everyone on Saturday at 9AM.
There’s plenty of room for more participants and we’re just getting started. If you know someone who’s on the fence, bring them out to show them how easy we’re starting off. There’s still plenty of time to get involved!
In...
38 Large for Ct5k Session 1
Thanks to everyone for coming out tonight! We had 38 total participants and session 1 went really well. We ran under the lights of the parking lot and everyone did great!
We’re looking forward to seeing everyone on Thursday night, 6:30PM!!!
There’s plenty of room for more participants and we’re just getting started. If you know someone who’s on the fence, bring them out...
Couch to 5k and MB Marathon Weekend Results
The Couch to 5k program starts TOMORROW NIGHT at 6:30!
The 9 week routine that we will be using can be found here:
http://www.coolrunning.com/engine/2/2_3/181.shtml
We’re meeting in the largest parking lot of the Carole Ray Dowling building, across from the USCL PE Center, on Hubbard Drive. Look for the Lancaster Runs! signs.
The workout will involve an intro to the club and purpose,...
Couch to 5k in One Week!
Couch to 5k in One Week!
Let’s all continue to get the word out for the Ct5k starting on Feb 19th.
For those of you who want a preview of the 9 week routine that we will be using, you can find it here:
http://www.coolrunning.com/engine/2/2_3/181.shtml
6:30PM on Tuesdays and Thursdays in the largest parking lot of the Carole Ray Dowling building, across from the USCL PE Center.
Saturdays will...
18 Days - Couch to 5k
Let’s all continue to get the word out for the Ct5k starting on Feb 19th.
For those of you who want a preview of the 9 week routine that we will be using, you can find it here:
http://www.coolrunning.com/engine/2/2_3/181.shtml
We’ll start the fun at 6:30PM on Tuesdays and Thursdays in the largest parking lot of the Carole Ray Dowling building, across from the USCL PE Center. For the...
January 2013
3 posts
Ct5k 2013 Begins Feb 19th
We’re happy to announce that we’re beginning the 2013 Couch to 5k program on Tuesday, February 19!
We’re planning to offer nine weeks of training that will take you from couch potato to 5k race finisher at the Race for Literacy on April 20.
Training days will be on Tuesday & Thursday at 6:30PM and Saturday at 9AM.
Until daylight saving kicks in, we will be training in...
LR! 2012 Year in Review
Lancaster Runs! has a lot to be proud of!
Just to name a few things……
We had more than one club member participate in 14 or more races in 2012.
We sponsored the Race for Literacy again.
We conducted our first ever “Couch to 5k” clinic, resulting in new LR! members and numerous new participants in the Race for Literacy.
Several club members participated in their 1st half marathon.
We...
December 2012
2 posts
Speed for Children in Need - December 8th
A few LR! members are running the Speed for Children in Need race this Saturday.
This is a really fun race and is very unique. It starts at the Z-Max drag-strip start line, runs to the end of the drag-strip, under the drag-strip, over the pedestrian bridge, under the speedway, into pit road, then one full lap around the track while your finish is displayed on the world’s largest TV screen.
...
November 2012
5 posts
Turkey Day Race Results
Congrats to the LR! runners that got up on Thanksgiving and pounded out a 5k or 8k!
CHARLOTTE TURKEY TROT 8K RESULTS:
Brent - 39:24
Lori - 40:24
Karen - 45:05
Friend of LR!
Buddy - 49:27
GRAND STRAND TURKEY TROT-5K*
Cole - 26:08
Katherine - 31:01
*In the interest of Thanksgiving, Kat and Cole will not share their severe grievances about the scoring and distance of this course :)
...
Turkey Day Races
A few LR! members are participating in Turkey Trots on Thursday.
They are:
Southpark Turkey Trot
Myrtle Beach Turkey Trot
If you are participating in either one of these, reach out to a club member and let them know so they can be on the lookout for you!
Times will be posted later in the week.
Good luck to everyone!!!!
Thunder Road Half-Marathon and 5k this Saturday
This weekend, we will have several LR! members and friends running the Thunder Road Half-Marathon and 5k this Saturday.
Brandi, Karen and Jody are all running their first half and we are so proud of them for making it through training. For you first timers, take pride in knowing that the hard part is over and it’s time to have some fun!
We also have a few runners that are poised for PR...
