News & Notes

We had a solid crew of people getting after it at the RCTC indoor track tonight. The workout was ladder style... meaning we started at 400M of hard effort.. followed by a recovery run.. then the hard effort was increased to 800M.. then 1200M.. then 1600M... and back down, 1200/800/400. Wrap the evening up with an easy paced cool down run.

Joining the fun was Randy, Roger, Casey, Marilee, Trevor, Mason and myself. Trevor was late, but he was dedicated to making up the workout.. and he made sure he put down the full quantity of fast laps. There was also another group of area runners who hit the track for 400M repeats while we were there. It's quite motivating to see people flying around the track.

I took a camera along, and of course, forgot to take pictures until things were complete and only a few of us remained. None the less, here's Trevor, Casey & Marilee post ladder work.

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Caroling on the Run takes place Wednesday in Rochester. This is such a fun looking event! They start at 6pm from the Running Room.. and finish back at the Running Room for some treats! The total miles are about 6 miles.. if you can't commit to the full route, it's tightly scheduled, feel free to join any portion that works for you! It's scheduled as follows:

6:00 Running Room to Charter House
6:15 Charter House
6:30 Charter House to Samaritan Bethany on 8th St
6:45 Samaritan Bethany
7:00 Samaritan Bethany up to 14th, to 11th and down to Ronald McDonald
7:45 Ronald McDonald
8:00 Ronald McDonald to Running Room

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Thursday of course is Team RED! See the post below for details for yet another great night of fitness and fun! We'll bounce around... and enjoy!

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OSS (Off Season Strider's) will meet Saturday, the following is from Mr. OSS John Shonyo:
Ho, ho, ho. As someone once said "to run is to do good", so we are giving you an opportunity to do both this Saturday. We will be meeting at Panera south at 7:30 AM and then walking a few feet west to Hy Vee where we will contribute to the Salvation Army's red kettle (for you bah humbuggers, this is strictly optional). This will be a staged event and there may be media folks there covering it, so hopefully we will get a lot of participation. And while we are at it...let's don our finest holiday running apparel. Thanks to Lin Gentling for bringing up the idea to do this!
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As always this winter season, make sure you dress properly, shorten your stride on slick roads and continue to have fun!