Rochester Half Marathon & 5K

The Rochester Track club is seeking volunteers to help with the Rochester Half Marathon & 5K which will be run on Aug 22nd. It's really a fantastic event and will be run on a new course this year!

If you're able to volunteer some of your time, please contact Jean Murray at: runintojean@gmail.com As many of you know, it takes a whole lot of volunteers to pull off a great event. Jean is super to work with. Her and I co-direct the Spring Classic in May.

Bellrichards Host!

Just a reminder, we're meeting Thursday 7/30 at 7pm at the Bellrichard Ranch for fitness & fun! Thanks Meg & Tod for hosting! They will provide water, beer and munchies.. so come and enjoy! If you didn't receive the email with address & directions, drop me a note at byron.teamred@gmail.com and I'll be sure to get the information to you.

Also note, there's a great race this weekend starting and finishing in Douglas. They have two events, a 2 mile fun run and an 11 mile race. The price is fantastic, $9 pre-registered, and $10 if you register on race day. Hope to see many of you there!

Spotted on the run.

Congrats to everyone who raced this weekend. During my Saturday long run, I saw Chris O'Brien (one of our newest members, pictured here with a handsome man at the Byron Good Neighbor Day run.) and Renee Kottschade (not pictured here, but she's had a lot of pictures posted already!). The ladies were running strong in Rochester's Woman's Race!

I also know Tom Woo ran a very nice 5K placing 2nd overall at Wabasha River Boat Days. Anyone else race this weekend? If so, let me know.

The Belrichards have graciously off erred to host this Thursdays Team R.E.D. gathering! Details will follow Tuesday as I'm going to be late for Texas Hold 'Em if I don't get out of here!

Weekend Races Abound!

Well, there are a few races to be had this weekend. At least one Team member is heading to Wabasha for the 5K/10K. I know some others still considering Hayfield for a 5K walk/run. Also keep in mind the Rochester Woman's race is this weekend too! Lots of options!

If you're not interested in a race, but want to get in a long run on Saturday. A group meets at the RAC at 7am. Distances are aimed for those training for a half or full marathon. So, likely 9-15 miles.

By the way... it was a great turnout at Team RED Thursday night, especially considering it wasn't the 1st or 3rd Thursday!

Thursday 7/23 at Bears Den

Thursday is creeping up on us, we're still planning to meet at the Bears Den at 7pm on 7/23 for this weeks walking and running. Routes will be posted later this afternoon. See you soon!

Results are posted

Here's a snap shot of Wally Arnold getting in the zone for the Byron Good Neighbor Days Run. Wally assisted Charro in getting the course certified this year, which in turn, resulted in a slightly longer course then last years... those dogs!

You can find the results at the following link. Thanks to Sam for the results link.

http://www.rochestertrackclub.com/Results/Results-Detail.aspx?resultsID=156

Great Turnout! Great Fun!

Wow! Team RED showed up in force at Good Neighbor Days 5K & 2.5K. Captured in the photo above in the front (left to right) are Paul Chmielewski, Annette Chmielewski, Kathy Baumbach & Anne Baron. In the back, (left to right) are Lance Snow, Tom O'Leary, Renee Kottschade, Tom Woo, Sam Ellis & Karen Marolot. Participating, but not available for this picture are Paul Melby, Wally Arnold, Zulbiye Jorgensen, Missy Barth, Jeff Jensen, Mary Jensen, Jeff Wallevand and two of our newest members, Beth Taylor and Chris O'Brien (I sure hope I didn't forget anyone, if so, correct me, and I'll update!)

Coach Coleman puts on a quality race... and Team RED members turned out to not only run, but also volunteer. Special thanks go to Patty Anderson, Peg Arnold & Wendy O'Leary for helping make the race take place. Congrats to all, with special mention to Tom Woo, Kathy Baumbach & Paul Melby for all placing within their age groups.

Good Neighbor Day Run - Saturday

Hope to see many of you at the Good Neighbor Day 5K & 2.5K on Saturday. The O'Leary's will be there, both running and volunteering. Many of you are probably aware of the Good Neighbor Day event schedule, but in case you haven't seen the lineup, I've pasted a link to a .pdf file that lays it out for you.

http://www.byronmn.com/vertical/Sites/{AB4DA627-110F-4DDB-A83D-A27638C29D9A}/uploads/{22CD3CA7-7BE9-4038-832D-DAA26CCCECDC}.PDF

As a reminder, we meet at the Bears Den for a run/walk on Thursday 7/16... if you're racing on Saturday, you may consider backing off your pace a bit, don't press to hard, so you're still fresh on Saturday. You'll find the routes on the right hand side of the blog, below the poll. Check them out.

See you soon!

Track Workout Monday

A few of us are planning to hit the Byron Track on Monday 7/13 . If interested in joining, you can do one of two things. Meet at 805 1st Ave NW at 6pm, for just under a mile warm-up to the track (this run will be at an easy pace)... or if you prefer... you can meet us at the Byron Track at approx 6:10.

We're planning on 400M repeats, in which you run hard for 400M... then run a recovery lap... and repeat. These repeats are at individual paces, we can discuss what pace we should be each shooting for, and then go do it!

Why would you want to participate? Here's a link that discusses tips on 'running faster'... there is a small section on interval training with 400M repeats.

http://running.about.com/od/howtorun/tp/runfaster.htm

A good time!

Thanks for joining us last night... what a great group. Some of you failed to ring the bell on the stop sign near Oxbow, so your route was short, you should probably go back and finish the course.

We had some discussion on starting a weekly track workout. Please let me know if you're interested. We're trying to nail down the day of the week, and start time. More to follow.

Below is a link to some running tips, it covers many topics from Running Courtesy/Manners to Motivation to Ache/Pain prevention & recovery. #35 is one I never forget for longer races and training runs.

http://completerunning.com/archives/2006/09/12/100-beginner-running-tips/


Ten Things to Consider with your exercise program:

1. For every mile you jog, you add one minute to your life. This enables you, at the age of 85, to spend an additional five months in a nursing home at $5,000/month.
2. The only reason I took up jogging was to hear heavy breathing again.
3. I joined a health club last year, spending $400 in the process. I haven't lost a pound. Apparently you have to show up.
4. I have to exercise early in the morning, before my brain figures out what I'm doing.
5. I like long walks, especially when they are taken by people who annoy me.
6. The advantage to exercising every day is that you die healthier.
7. I have flabby thighs but fortunately my stomach covers them.
8. If you are going to take up cross-country skiing, it helps to start with a small country.
9. I don't jog; it makes me spill my milk shake.
10. Actually, I don't exercise at all. If we were meant to touch our toes, we would have them farther up on our body.

7/9 at the O'Leary's

Come one come all! Our next Team RED get together is Thursday 7/9 at 7pm. We'll start and finish at the O'Leary residence. Water, Beer & Soda will be provided on the patio... we'll see if we can dig up a few snacks as well.

You'll find our house at: 805 1st Ave NW in Byron

7/2 is Team RED

It's a holiday weekend and we hope you all are ready to enjoy! 7/2 is the first Thursday of the month, and it's a GO for Team R.E.D. Routes are posted on the right hand column. Once again, it's time for Fitness & Fun!