weekly workouts 12/26/11-1/1/12 
Hi Everyone,

I hope everyone is enjoying the holiday season. I know I am :)

The Workouts for this week 12/26/11-1/1/12 are:

Tuesday 12/27/11 Tuesday Night Tempo Run at Deitz Stadium- warmup begins at 6pm and tempo running around 6:25pm

Friday 12/30/11 Friday Night Track Workout at Deitz Stadium- be warmed up and ready for faster running at 6:15pm

Sunday 1/1/12 Sunday Long Run being the holiday there is not a scheduled run

All are welcome!

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Friday Night Track Workout 
Hi Everyone,

I did get all my shopping done! There will be a Friday Night workout 12/23/11 at Deitz Stadium . Be warmed up and ready for faster running at 6:15pm- I will get to the stadium at 5:50pm to start my warmup- Happy Holidays

:) steve

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workouts for week of 12/19/11-12/25/11 
Hi Everyone,

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!

:) Steve



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2011 Shawangunk Santapede 



The 2011 Shawangunk Santapede- Beth, Tomi, Margaux, Steve, Dave and Dan :)

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Weekly workouts for 12/12-12/18/11 and Santapede report 
HI Evryone,

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 ssrun54@aol.com or 845-339-5474

All are Welcome :) Steve

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