Lancaster Runs!

52500: I’m planning on (weather permitting) another set of...

Mon, 20 May 2013 23:47:14 -0400

I’m planning on (weather permitting) another set of 10x440s beginning at 6:00 p.m. on 5/21 at the starting line of the Literacy course and anyone interested in a bonus speed work opportunity is welcome to join in.

This will not replace the 7:00 club run. That will happen as scheduled.

One of the surest ways to build top end speed, the classic 10x440 workout goes like this:

Run a short, easy warm up (10 or 15 minutes)

Run a quarter mile (440 yards) at interval pace

Wait one minute

Run another quarter mile.

Continue until you’ve run 10 consecutive 440s with one minute rest intervals in between

Run a short, easy cool down (10 or 15 minutes)

The idea is to find a pace that is challenging, but that you think you can maintain for all 10 runs. Anyone curious about what that pace might be, should use a recent 5K time to calculate training paces (use the 400m time under Speed Paces) on the always handy McMillan Running Calculator.

This is a fun (in its way) and dynamic workout that will help any runner get faster. If you interested in speed, join us at 6:00 p.m on Tuesday in front of Dowling.

We should be done in time to join the 7:00 p.m. run.

Weekend Race Results

Sun, 19 May 2013 17:54:09 -0400

Congrats to all of our LR! members that participated in the Run Ballantyne 5k & 10k events. Results are:

Brian Montgomery - 30:20

10k

Ron Johnson – 1:03:47

Scott Mosier – 54:14

Michelle Faile – 58:46

Brent Blalock – 50:45

Great job everyone!

Club News

Fri, 17 May 2013 08:34:00 -0400

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 little late with the results but the Krispy Kreme Doughnut Dash was last weekend and the results were:

Cole Horton      50:06
Jody Whitfield   1:01:51
Kohl Whitfield   1:04:35

The great news was that all of us kept our doughnuts down!

Lastly, there’s a Triathlon at the USCL PE Center tomorrow morning at 8AM. If you don’t have anything going on, it would be great to come out and cheer on the participants.

Some of us will be running a set of 10x440s starting at 6:00...

Mon, 13 May 2013 17:33:00 -0400

Some of us will be running a set of 10x440s starting at 6:00 p.m. on 5/14 at the starting line of the Literacy course and anyone interested in a bonus speed work opportunity is welcome to join in.

One of the surest ways to build top end speed, the classic 10x440 workout goes like this:

Run a short, easy warm up (10 or 15 minutes)
Run a quarter mile (440 yards) at interval pace
Wait one minute
Run another quarter mile.
Continue until you’ve run 10 consecutive 440s with one minute rest intervals in between
Run a short, easy cool down (10 or 15 minutes)

The idea is to find a pace that is challenging, but that you think you can maintain for all 10 runs. Anyone curious about what that pace might be, should use a recent 5K time to calculate training paces (use the 400m time under Speed Paces) on the always handy McMillan Running Calculator.

This is a fun (in its way) and dynamic workout that will help any runner get faster. If you interested in speed, join us at 6:00 p.m on Tuesday in front of Dowling. We should be done in time to join the 7:00 p.m. club run.

Krispy Kreme Doughnut Dash

Fri, 10 May 2013 10:04:15 -0400

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 competitive runners, we’ll run the first 2.3 miles, we are required to eat a dozen doughnuts before proceeding, then we’ll continue the final 2.5 miles to the finish. 4.8 miles + a dozen doughnuts could produce some interesting results.

Are doughnuts better the second time around? How long does it take to cram in a dozen doughnuts? Will there be really large trash cans at the finish line?

We’ll post results and answers to the above questions over the weekend.

http://www.krispykremedoughnutdash.com/

Weekly Schedule

Mon, 06 May 2013 08:32:26 -0400

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 turnout for the meetups, and the courses have been well received.

Come out and join us!

Club News

Sun, 28 Apr 2013 20:19:00 -0400

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 Arrowood pool for fairly easy 5k.

Saturday, 9AM: Elgin Course - We had a good crowd for this run on Saturday and everyone loved the flat, easy to follow, out and back 5k. We meet at St. Luke United Methodist Church.

Keep in mind that there are a few runners who are always looking for extra miles. If you want to run more than the 5k we’ve established as a base, just reach out to the fellow runners and you won’t have a hard time finding a partner!

Thank You Letter to LR!

Fri, 26 Apr 2013 09:40:30 -0400

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 have received numerous favorable comments from those in attendance. In all, we had 218 registered 5K and 1 Mile Fun runners representing a 9% increase over last year.

We improved our 2013 race by adding a sound system with music providing a more festive atmosphere for our runners and their families as well as for participating organizations and volunteers. Our sound system also facilitated race announcements, award presentations and a ‘play-by-play’ commentator who added a personal touch to everyone’s enjoyment. We were also able to arrange to have Hubbard Drive closed and this greatly enhanced our runners’ safety.

We plan to build on this year’s race success and make more improvements we feel will enhance our participant’s enjoyment of next year’s race. We hope you will continue to join us in supporting our race as a sponsor and as a participant as well.

100% of all race proceeds are always used to advance the cause of Literacy in our area so you are making a difference!

Thank you again for your support!

Club News

Wed, 24 Apr 2013 21:31:25 -0400

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 everyone can train at their own paces and meet up for small talk when finished.

The courses have been run by our members several times, are part of good neighborhoods, safe, and will be easy to remember after running once or twice.

The schedule goes like this:

Tuesday, 7PM: For the immediate future, we will depart from the Literacy Course start. We have updated the map (as if you needed it) and the link is on the side bar of LancasterRuns.com. In a few weeks, we’ll convert this to the Forest Hills Course. Why? We’re looking to improve the route by making it safer and easier to follow. Stay tuned.

Thursday, 7PM: Arrowood Course. We will meet at the Arrowood Pool parking lot on the corner of Craig Ave and Stratford Drive. This is another 5k course that is relatively easy and will allow you to build up your stamina. We’re going to provide an updated map soon since the one on the sidebar runs in the opposite direction.

Saturday, 9AM: Elgin Course. This course begins at the St. Luke United Methodist Church track in Elgin Community. It is a easy 5k course that’s mostly flat and comprised of a simple out and back. Map coming soon, but after one run on this course, you won’t need it!

We’ll announce other plans in the coming days and weeks.

See everyone tomorrow at the Arrowood Pool parking lot 7PM.

Run Wild!

Club News

Tue, 23 Apr 2013 21:52:28 -0400

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 times and courses.

Special training/learning opportunities.

Notifications for race events that we’ll be participating in, offering opportunities for new race experiences.

Stay tuned!

Couch to 5k Meetup - Tuesday Night at 6:30PM

Mon, 22 Apr 2013 13:44:16 -0400

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!

We’re so proud of everyone that participated in the C25k....

Sun, 21 Apr 2013 11:41:20 -0400

We’re so proud of everyone that participated in the C25k. All the hard work paid off and everyone did really well! What a thrill it was to see you all cross the finish line!

Official results can be found here:

http://www.rmssports.com/results/13lalc5k.txt

Be on the lookout for additional club news.

Couch to 5k Tonight at 6:30PM

Thu, 18 Apr 2013 08:24:19 -0400

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 be to jog the flats and downhill sections then walking the uphill sections.

It’s always better to be rested for race day!

Couch to 5k Tuesday night at 6:30PM

Mon, 15 Apr 2013 22:07:05 -0400

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 miles - Do your very best to not walk.
Walking cool down to the “F” line for the full 3.1

Looking forward to seeing everyone!!!! We’re almost there!

Club News

Sun, 14 Apr 2013 23:07:46 -0400

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 with us for some time now and we’re happy to have her! She’s doing really well in her 2nd year of the C25k and her positive attitude is contagious. She’s been a part of the family for some time and we would like to thank her for making it official!!

Couch to 5k tomorrow at 9AM

Fri, 12 Apr 2013 14:52:06 -0400

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

Thu, 11 Apr 2013 08:31:24 -0400

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

Tue, 09 Apr 2013 08:03:27 -0400

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

Sun, 07 Apr 2013 20:45:23 -0400

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

Thu, 04 Apr 2013 17:53:33 -0400

Due to the weather tonight, we’ll postpone until tomorrow at 6:30pm.