Lancaster Runs!

Mar 15

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 alternative to mailing in your club registration, you can just pass it along to a LR! member and we’ll take care of the rest!

Thanks and looking forward to seeing you on Saturday! 

Mar 11

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:

Then we will cool down for 5 minutes.

This is a step up for everyone, but remember that you will be doing this workout three times this week. By the third time, it will be much easier. Your positive attitude is as necessary as your running shoes, even though one of our C25K participants has proven that shoes aren’t required for a great experience!

Mar 08

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!

Mar 06

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.

Mar 03

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:

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 will slowly fall into place.

See you then!

Mar 01

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.

Feb 27

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:

http://www.active.com/running/lancaster-sc/5k-race-for-literacy-2013

Take advantage of the early discount and raise your personal accountability by signing up for our hometown 5k.

If you know someone that’s interested in participating, it’s not too late. We had people join as late as week 3 last year and they still made it through.

See everyone Tomorrow night at 6:30!

Feb 24

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 minutes, wrapping up with a 5 minute walking cool down.

Small forward steps of progress that will move you closer to the big day!

Speaking of the big day, registration is now open for the 2013 Race for Literacy. Information can be found here:

http://www.active.com/running/lancaster-sc/5k-race-for-literacy-2013

Take advantage of the early discount and raise your personal accountability by signing up ASAP!!!

See everyone Tuesday night!

Feb 23

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!

Feb 21

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 the event that there’s bad weather and you want to know what the workout will be, please see the below link. Keep your eyes and ears open and we may offer a second time on days that this happens.

The workout and app can be found at:

http://www.coolrunning.com/engine/2/2_3/181.shtml

See you soon!

Feb 19

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 to show them how easy we’re starting off.

Feb 18

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, stretching and a workout consisting of:

Brisk five-minute warm-up walk, followed with alternating 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

This plan will have you primed and ready for the Race for Literacy on April 20th!

We would also like to announce that all members of LR! that made the trip to Myrtle Beach represented the club really well! Every member that participated turned in a personal record for their event!

Half Marathon:

Brent Blalock - 1:53:50 

Katherine Crawford - 2:16:58

Full Marathon:

Cole Horton - 4:18:29

There were also a few other Lancaster residents in the results that we would like to mention:

Full Marathon:

Tammy Franklin 4:41:29

Half Marathon:

Josiah Shrum 1:41:42
Adam Crawford 3:15:51
John Plexico 2:36:33
Larry Blackwell 3:00:14
Samantha Rollings 2:37:06
Mary Ann Shrum 2:15:21
Traci Lobeck 2:15:32
Janice Blackwell 3:00:14

Great job everyone!

Feb 12

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 start at 9AM in the same parking lot.

This plan will have you primed and ready for on April 20th!

What do you have to lose?

Spread the word!!!

Jan 31

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 first three weeks of the program, we’ll walk/run under the lights of the large parking lot until daylight savings kicks in.

Saturdays will start at 9AM in the same parking lot and we’ll use more of the streets that form the Race for Literacy course that this plan will have you primed and ready for on April 20th!

The cost? NOTHING! It’s FREE!

Spread the word!!!

Jan 14

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 the larger of the two parking lots at the Carole Ray Dowling building across the street from the USCL PE Center. This will give plenty of light and just enough room for our training during the first three weeks.

There is no cost associated with this training. We are doing this to support the Race for Literacy and promote the Lancaster Runs!

In the coming days, we’ll post the training plan, reveal some upgrades for more experienced runners and provide all the info you need to participate.

Spread the word!