Wednesday, March 31, 2010

Thursday @ Brothers!

Team R.E.D. is rolling in Rochester this Thursday.   Start time is 6pm at Brothers Bar & Grill on South Broadway (across the street from Soldiers Field).    The routes will be discussed before taking off, but should be largely, if not completely on the Bike Trails. 

Sorry! I didn't get routes done today!   I think there are enough Rochester runners who can give tips on about how far things are.  If nothing else... run/walk for 45-60 minutes and you will have earned the Eat. Drink portion of the evening!

Tuesday, March 30, 2010

Nice work on those hills!

Great turnout for the Hill workout tonight!

We met at Soldiers Field, ran about 3/4 mile to the base of the hill, then proceeded to work that puppy!   The plan was 8 trips up/down the 1/3 mile long hill.    Some people made slight variations to the workout, i.e. shortening recovery and hitting the uphill for a shorter, yet more frequent climb.  If you stuck directly to the plan, and only the plan, the workout ended at approx 6.7 miles.   Many people logged some additional warm up miles and approached a 10 mile evening.  Very solid for all!

The evening came to an end with a traditional Renee cookie... and with something not entirely traditional.  Renee brought sample bags of Chia (yes, the same stuff that makes the chia pet grow!)   I blame Melby for this run on Chia seeds, as he started adding them to his diet some diet not long ago. I know he did his research on it first, but I believe he was intrigued after reading Born To Run in which the Tarahumara Indians of the Copper Canyon in Mexico.  These people are also known as Raramuri "the running people"  You can find a review of the book at
If you want to learn more of this 'magical' seed, you can google -- chia seeds health benefits--  and you'll find lots and lots of articles.  

But what you really need to know is that Renee and Renee are already smiling and the chia is still in the little baggie!

Hill Repeats!

There's a hill workout taking place tonight in Rochester.  Come join us if you're interested or available!  We'll gather at the Soldiers Field memorial at 6pm... run approx a half mile warm-up to the base of the hill.. then run up... and down... and up... and down...

I haven't run this hill since last fall, but as I recall it's about a 1/3 mile long hill.. so you get 2/3's mile every repeat.  You can use that to base how many of the repeats you want to do (of course we can asses if my 1/3 estimate is correct or not, when we get there).    If hills don't sound fun to you, our gathering location is also right next to the Soldiers Field track, so you would have the option to work on some speed repeats there as well.  

Sunday, March 28, 2010

Welcome New Members!

Four new members join Team R.E.D. this week! Thursday night newbies included Candee Ostreng, Adam Walters and Larry Franck.  On Saturday morning at the Marathon training long run, Tim Kaufmann got on board! Pictured below is Larry, and I'll need to make sure I snap some pics of the rest, as my batteries failed me Thursday.

Come to think of it, I'm a bit thankful my batteries failed Thursday, as there were some disturbing images that didn't need to get caught on camera.

Several Team R.E.D. members joined the Marathon Training group on Saturday for a nice run around Rochester.  We covered distances ranging from 18-22 miles with a pile of hills in the middle of it.  As always, great fun, great conversation!  That fun spilled over to Brothers for some coffee and breakfast (although I missed that portion of the morning).  Shoot!


If you haven't filled out your R.E.D. Connections information, but still want to take part, please get the information to me this week.   We have 9 participants so far, it would be great if we can build on that number.   R.E.D. Connections might help you find an exercise buddy when you need one.   Don't know what I'm talking about?  Drop me an email at and I'll zip you some details. 

Thursday, March 25, 2010


It was a great night at Team R.E.D. tonight!  We gained three new members and all had fun along the way!  I believe it was 19 runners/walkers covering various distances before all circling up at the Bears Den for a social.  

There was some strange stuff occurring, none of which is shown with photographic evidence, but trust me, it was an interesting evening!

One word of warning: IF you see pics on another blog, they are clearly photo shopped.

Wednesday, March 24, 2010

Let's Go!

 Thursday routes are posted on the right side of the blog... Should be a fun night in Byron!  Not sure how it will roll out... but it will! 


If you'd like to join us... we start at 6pm at the Bears Den. (located next to Marketplace Grocery Store).   See you there!

Tuesday, March 23, 2010


The track was heating up in Byron!  As you can see by all the shades in the pics, it was a wonderful night to be outside.  We had a great crew, consisting of Jim, Tom, Roger, Marv, Paul, Bri, Aaron, Ann, Andy and myself. Many chased the workout to Qty 16  400M repeats!  Some shortened the repeat qty and some did their own thing altogether... that's the beauty of the track... do what works for you.   It was a fantastic effort by all!

Additionally, Team RED members, Renee & Randy were running in Rochester at Soldiers Field. I haven't heard the report yet, but I'm willing to wager they picked 'em up and put 'em down.  Last I heard they may have had some people joining them.

Forecast wise, this entire week looks incredible... so I suspect Thursday I'll send us on another country side romp... check back Wednesday for the routes.

Below is a message from Peg regarding a celebration at the Running Room...

The Running Room Club Update:
Rochester Store (711 South Broadway)

Good Morning!
This is a reminder about tonight's birthday celebration at the 
Rochester Running Room!  We are celebrating 4 years!  Please 
join us this evening, Wednesday March 24th at 6pm for our  
FREE weekly practice session. After our run or walk, we will  
be firing up a couple of grills so plan on bringing a dish to pass 
and your own meat to grill. We will provide, plates, utensils, 
punch and birthday cake! It’s been a while since we’ve seen 
many of you at our Wednesday night runs, now that spring is 
in the air; why not plan on joining us again! As always we will 
have routes for those in our clinics as well as those are joining 
us for an awesome social run!  We will also be celebrating 
a record sales week for the store as well!  Thanks to you, our 
valued guests, our team set a new sales record! ! ; 
THANK YOU for your continued support!
We look forward to seeing you at our 
birthday celebration tonight!

Monday, March 22, 2010

Let's Go Round 'n Round!

Tuesday evening there are two track workouts taking place!  It's fantastic to see so many people hitting the track!  One workout is in Byron the other in Rochester.   See below...

One group (myself included) is gathering at the Byron track at 6pm for some speed.  We'll be running 400 Meter repeats.  What's a repeat?  Run 400M hard...  recover... repeat!  Even if you're not interested in that exact workout, swing by the track and run a variation of it, or just come on down and run, walk, or whatever works for you!

Another group is meeting at Soldiers Field track in Rochester shortly after 5pm.  I think they'll make the call on the type of workout as they gather.   Again, you can join them, and follow the workout, or find what might work for you.

Calling Volunteers!

One of the Rochetster Track Club's great races is fast approaching.  The Fetzer 20K & 2 mile is April 10th.  Race director Renee Saxman is in search of volunteers!  If you're not planning to run it, and are available please drop Renee an email at  

Various positions are available, including help at the finish line, registration, course marshals and water stops.   Of course... Volunteers are treated to cookies! 

If you've never had a chance to volunteer at a race, it's quite fun.  Here are a few pics of Team R.E.D. staffing & enjoying the 2009 Rochester Half water stop...


This week is shaping up to be a fantastic one!  A look at the 10 day forecast (which we know is always accurate) shows a lot of sunshine and above average temps... all good in my book!

A handful of us are planning a track workout Tuesday at 6pm at the Byron Track.   It's also likely a group will run a track workout in Rochester as well.   I'll let you know the details as to time/location as soon as I know.

More to come regarding the track workouts...

Friday, March 19, 2010

Saturday Running 0pportunities

There are a couple running options on Saturday 3/20.

Lucky Green 5K
Description: Join us for a beautiful run starting at Soldiers Field Memorial Park and winding downtown along the river. This is a great opportunity to jump start the spring racing season or to continue your New Years Resolution to get and stay in shape.
Date: 3/20/2010
Location: Running Room Rochester
Length: 5K
Start Time: 9:00 AM
Contact: Wally Arnold

If you're not planning to race.. you can join the training Run from the RAC at 7:15am.   The marathon group is planning to run 13-15 miles.  While the Half Marathon group will go 7 miles.

There's also an opportunity to join others for additional miles prior to the group run.   A few of us are meeting at 5:30am, to run 9 Miles before coming back to the RAC to refresh and then join that group.  During the 9 miles, at 6:20am, we'll swing past the RAC and pick up anyone who wants to join at that time for about 4 miles.   (we know we have at least one taker for that piece of the puzzle).

Have a great weekend, and check out the pictures in the post below, from a great Team R.E.D. gathering Thursday night.

Thursday, March 18, 2010


Wow. Really. How much nicer can it get?! That was fantastic for tonight's Team R.E.D. What a great turn out as well. Two new faces are in the slide show, both Adam and Larry had their first runs with Team R.E.D. tonight... hope it was all good!

I don't understand why, but there was quite a bit of running talk about running skirts. As a responsible blog editor I will keep those pictures to myself.

There's lots of long run talk for Saturday... I'll post some details in the morning...


I'm really excited for tonight's Team R.E.D. This weather just has me pumped up! Let's go!

Wednesday, March 17, 2010

R.E.D. @ The Bears Den Thursday

Thursday night at 6pm we'll gather and roll out of the Bears Den for routes that came out a little longer then normal for us, but manageable I hope!  The routes are posted on the right hand column of the blog, check them out.   If anyone is uncomfortable about the distances, please let me know, and I can easily put out another option, or work it up at the Den tomorrow night!

I sure hope you're taking advantage of this fantastic day!  ... and I'm not talking about the weather... It's St Patrick's Day!   Enjoy with the Dubliners....

Happy St Patrick's Day everyone! 
  Enjoy and be safe!

Shane O Buries Tom O

Just a couple more pictures of Shane putting the old man to bed... at least I made him suffer to beat me! By the way.. Shane is wearing a JDRF Roll & Stroll shirt.  It's an event held in May that Wendy and I chair, raising funds for the Juvenile Diabetes Research Foundation.  


Tuesday, March 16, 2010

The Track...

A few of us went to the Byron track tonight. There was some light rain on and off, and a light breeze... but once you started moving around that track, the temperature was fantastic! Also, stopping by the track but not pictured were Charro and Emily (I'm also not pictured, but believe me, that makes for a better slide show!)

As is the norm at the track, quite a variety of workouts took place. Lots of hard effort.. always feels good! If you're ever interested in learning how a speed workout works, drop me an email at

I know some other Team RED members (Randy & Renee) elected to go inside tonight at the RCTC field house for a track workout as well. I'm not fully sure who was all there, but chances are we'll see some updates at Ramblin' Renee's blog!

Track - Quick Note

It's time for Tuesday night track once again... and there are a couple options.

A handful of R.E.D. members are electing to do speed work outdoors tonight. They'll meet at 6pm at the Byron track (located behind the Middle school on 4th Street). And a few members are staying at the RCTC indoor track, starting at 5:30pm. (some will actually start earlier.. they always do!)

More to come on this post later today....

Sunday, March 14, 2010

Party & Race

It was a pretty full weekend around the O'Leary household.  Following a long run Saturday morning, that contained several Team RED members taking an early start for extra miles -- Paul M, Tom W. Renee, Charro, Bri, Kris & Randy -- a nap was in order.  Upon waking and doing some serious potato decorating and limerick writing, we completely soaked in KP & Rachel's St Patrick's day bash!  They clearly know how to throw a party!

In the series of pics below, Rachel is getting ready to get her Irish Jig on... KP is awarding Renee her prize for Top Potato... and then, I included a view of the winning limerick, I, personally have no idea who would write something like that!


Then... On Sunday, we rolled up to St Paul for the St. Patrick's Irish Tradition's 5K. It was two laps around Lake Como... so afterward we were fortunate to spend some time at the Como Zoo & Conservatory. If you've not visited, you should! It's a donation based zoo... visit and enjoy!

We had a great time.. yet personally and unfortunately, Shane beat me by 2 seconds. Every time I tried to pass, he put up a solid surge to battle me back. That dog! On the good side, we got to see Casey.. that was fantastic! She warmed up with us, and then ran the course in the opposite direction to catch us a few times. Along with with our biggest fans, Megan & Wendy, it was great to have another friend on the course.

Friday, March 12, 2010

Great Rainy (foggy) Night!

Just like Eddie Rabbitt, Team R.E.D seems to Love A Rainy Night!

After some minor adjustments to the routes, due to the heavy fog, we got out and put down 4 to 6 miles.  Of course we gathered at the Bears Den to celebrate our efforts.  
What else is new?  Well, we have 4 new members!

Pictured below is Emily... she had to scoot before the festivities inside the Den.

The other 3 new members are... Marilee, Kris & Tim are pictured with me during the ceremonial shirt presentations.

Welcome to Team R.E.D.!

Renee showed up after we returned from our run/walk... and of course, she was carrying quite the variety of cookies!   She also made a few new friends last night, as people throughout the bar have been hearing of these delicious cookies!  Here she is sharing a laugh with Mike. 

Wednesday, March 10, 2010

Routes are out!

Check the right hand column for Thursday's routes.   I am so looking forward to it already! 

**One Note:   If it's dark when we start due to overcast or rain, 
we will adjust the route to get off the frontage road**

Additionally, I've added a search gadget.  If you try it, I'd be interested to know if you found what you were looking for.   It should let you search this site... and then it includes tabs for "links" and "the web"... I think it's a good tool, but would like feedback if you think you would use it, otherwise, it's simply taking up space... kind of like the salad bar at a pizza buffet! 

Tempo Runs

I've referenced Tempo Runs as part of the track workout a few times lately.   Below I'll try to answer a few of the questions you may have about it.

What is s Tempo Run?  Well, one way to describe a Tempo Run is to say you're running at a hard pace that you can run and sustain over a period of time.  It should not feel comfortable, you should not be able to chit-chat while holding a tempo pace.  

If it's not comfortable, why should I do Tempo Runs?   You will see why in your race results. This workout increases your Lactate Threshold, which in turn will allow you to run with higher speed/intensity, while suffering less muscle fatigue.  

How do I know how fast I should run my Tempo Run? You can calculate your target pace at  
To do so, simply enter a recent race result and distance of the race, then press calculate.   This will produce results that show you many things, with Tempo Run pace as one of them.   
For example, if you've run a 24 minute 5K, McMillan would calculate your Tempo pace to be between 8:07-8:28 per mile

How do I execute the Tempo Run?  If you were to try this on a 5 mile run, you might start with about a 1 mile warm-up.   Then pick up the pace to your tempo pace... maintain that hard steady effort for 3 miles... then slow down for a 1 mile cool-down.   Of course, the first time out you might want to shorten the distance, just to get a feel for it.  

**So, if you have a solid running base beneath you, give it a shot!  If not, build that base first, or you will increase your risk of injury.**

Tuesday, March 9, 2010

You all rock!

It was another great night at the indoor track.  The track was pretty clear of other distractions until about 6pm when it got busy for a bit.  All manageable, but lots of activity, with people coming and going.

Turnout was solid and workouts were varied... yet just being there with others, creates some extra energy that many of us need from time to time.   I brought my camera with me, and never took a shot, however, I'm willing to wager if you visit Ramblin' Renee at in the next day or so... you'll find some pics from the track, and from the Runner's Social at Beetles!

Thursday night we'll meet at the Bears Den at 6pm for routes in the range of of 2.5, 4, and 6 miles.   Routes will go up on the blog late Wednesday.   Hope to see you then!

It's Track Night!

If you want to look like Renee (a blur!) in your next race, it's time to head to the indoor track at RCTC.

Tonight people will arrive between 5-5:30 to warm up and roll into some speed work. There will be a mix of Tempo runs and various repeats taking place. If you've never tried speed work, I suggest you come check it out!

Also tonight, you can socialize with area runners starting at 6pm at Beetles on 2nd. Whether or not you hit the track tonight, you're welcome at this social... as there is "No Running Required!

Sunday, March 7, 2010

Congrats Renee!

Congratulations to Renee Saxman for an excellent half marathon this weekend! Renee ran the Disney's Princess Half Marathon... she not only ran it, but won her age division! Additionally, her finish time is a Personal Record by a long shot!

The pic below is Renee enjoying the Bears Den.

Bri Hamann shared a link to a fun looking event. In the pic below Bri is attentively listening to some line of (likely B.S.) from future Team R.E.D. member Tim.

The event she shared is the Warrior Dash and takes place in only a handful of cities across the U.S. Check it out... looks like something right up Team R.E.D.'s alley!

Saturday, March 6, 2010

R.E.D. Members hit the RAC

Several Team RED members were spotted at the RAC for the marathon training routes today. I hope I don't miss anyone, but sighted today were, Tom W, Paul M, Randy, Roger, Bri, Lana, John (our newest member!) and myself all taking on various distances. It was a wonderful morning for miles! Unfortunately, not all R.E.D. members are captured on the slideshow below.

Thursday, March 4, 2010

It's warmer and we sure seem to have more daylight.... but still be careful! By the time our routes were complete tonight, it was plenty dark, and some of the melt was now re-freezing. Just a little reminder for us all... run carefully!

It was a good crew, and we sort of followed the routes. (the shortest route got a little switcheroo... but all is good!)

Want some group miles on Saturday? Join the runners meeting at the RAC a 7:15am. Half marathoners will run 6-7 miles, while full marathoners will go 13. Come on out! These runs are supported by volunteers to provide water/Gatorade and bananas. They just request you sign a waiver, and bring $1 to help defer the cost of the aid.

Wednesday, March 3, 2010

A great week!

Here we go... and wow, it's wonderful out there! Melby, Woo and myself sneaked in a little mid morning run today, and the temp is fantastic. I can get accustomed to this.

We'll meet this Thursday at the Bears Den in Byron at 6pm. Routes are posted on the right hand side of the blog. By all appearances, it should be a great evening for a run and/or walk. Looking forward to seeing you Thursday!

If you haven't gotten enough following Thursday's Team R.E.D. run, consider joining the full & half marathon training runs from the RAC on Saturday. Scheduled distances appear to be 13 miles for the full marathoners, and 6-7 for the half marathoners.

Tuesday, March 2, 2010

Solid Turnout!

Yet again, a solid turnout at the track tonight! I didn't count, as I must admit I was approximately 45 minutes late! Ouch! For many, the workout started with a 2.5 mile tempo run... that's a solid tempo distance... Nice work! Followed by some 800's and 400's.... I wish I could give you more details and some pics, but hey.. did I mention I was 45 minutes late?

Come on out to the Bears Den in Byron this Thursday at 6pm for the team R.E.D. 2, 4 or 6 miler (routes will be posted by Wednesday evening)... it should be a great evening for a run or walk!

Monday, March 1, 2010

Track options!

There are a couple of options for speed work this week. Renee and some others are meeting at the RCTC indoor track tonight (Monday) at 6pm. Another group, including myself, are meeting at the indoor track tomorrow (Tuesday) at 5:30pm.

Thursday at 6pm we'll be back in Byron, gathering at the Bears Den for routes in the range of 2.5, 4 or 6 miles. If the weather man is correct, it should be a great week of melting!

Below is a short motivational clip from one of my favorite episodes of The Office. The Michael Scott's Dunder Mifflin Scranton Rabies Awareness Fun Run For The Cure.