The workouts this week are:
12/20/11 Tuesday Night Tempo run at Deitz Stadium 6pm- Unfortunately I wont be able to make the workout but I suggest- a good 20 minute warm up, then some light stretching, then 3 x 8 minutes at "tempo pace" Tempo pace is approx 30 seconds a mile slower then 5k racing pace. Give 60-90 seconds of jogging recovery between each 8 min segment. Then end with at least 10 min of cool down running
12/23/11 Friday Night track session at Deitz Stadium. Be warmed up and ready for faster running at 6:15pm
12/25/11 Wait that is Christmas morning I'm going to say there is no sceduled run -enjoy the holiday!
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The 2011 Shawangunk Santapede- Beth, Tomi, Margaux, Steve, Dave and Dan :)
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I am happy to report that the Shawangunk Runners kept their victory streak in the "Santapede" division at the Kingston YMCA Reindeer Ramble 5k intact. The 6 runners tied together in festive garb were led by Margaux Seche who ran a PB 25:05. Towed along were Beth Glace, Tomi Stern, Dave Seche, Dan Freedman and Steve Schallenkamp. Margaux was very impressed with our singing voices
Workouts for the week are:
12/12/11- Tuesday Night Tempo Run 6pm Deitz Stadium uptown Kingston. Total run will be approx 75 minutes with approx 30 minutes at "tempo" pace. This workout is easily adapted for individual needs.
12/16/11- Friday Night track session at Deitz Stadium- be warmed up and ready for faster running at 6:15pm
12/18/11 Sunday Long Run Spring Farm/Mohonk Preserve 8:30am
For more detail contact me at firstname.lastname@example.org or 845-339-5474
All are Welcome :) Steve
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This weeks workouts are:
12/6/11- Tuesday Night tempo runs at Deitz Stadium uptown Kingston warmup at 6pm. 30 minutes of tempo intervals- total running with warmup and cool down approx 75 minutes- this workout is easily modified for individual needs,abilities and conditioning levels
12/9/11 Friday Night track session at Deitz Stadium be warmed up and ready for faster running at 6:15pm
12/11/11- Sunday Long Run 8:30am Spring Farm/Mohonk Preserve. People will run 8 miles and upwards I will do approx 10-13 miles then go up and participate in a "santapede" at the Reinder Ramble at the Kingston YMCA- a santapde is 5-7 runners tied together wearing festive holiday themed costumes.
Remember all are always welcome :) stevee
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Someone asked if 2011 After the Leaves results are posted?
Yes, you can find them at www.onteorarunners.org under the results section or you can write me at email@example.com and I can send you a copy
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