Rain or Shine Track Work @ Piedmont Track
Wednesday 24 Feb 2010: Track workout at Piedmont Track around 5pm. Call me if you plan to attend and we won’t start without you (910-547-5696).
2 mile warm-up
4×400 M @ 78, 75, 72, 70
3 sets with 200m between each 400
400m rest between each set
1 mile warm down
Total: 12,000 m
CG Competes at USATF XC Nationals
Four USCG Athletes competed in Saturdays Armed Forces Championships in Spokane, WA. LT Ken Burgess (Open Men – Oakland), LT Laura Springer (Open Women – Seattle), LT Emily Reuter (Headquarters), and AETCM Michael Ferreira (Masters Men – Barbers Point). These Coasties were selected to compete on the All Navy Sports XC Team, coached by Jim Felty and organized by Mr. James Senn. In addition to the hard work by these members, thanks go out to Steve and Kent who helped herd the team and a job well done to the rest of the Navy competitors. On our side of the fence, thanks to CWO Downs and Mr. Gary Scheer for their efforts in putting together CG participation in the championships. Results can be found here and photos here. More photos will be posted as they are received from other participants and friends.
East Bay Track Workout on Feb 10th
Hoping for sunny weather this week, we’ll return to Piedmont for a combination of hills and track work. The more the merrier…. shooting for a 4:45 tee off @Piedmont Track
1.5 mile warm up
10X hill repeats (43 sec average)
3X800m with a 400m rest (2:25 Pat/2:35 rest of us)
1.0 mile warm down
Ken Burgess Headed to Armed Forces Cross Country Championship
Ken Burgess
Congratulations to Ken Burgess for selection to participate in the Armed Forces Cross Country Championship:
Ken Burgess was selected to the Navy’s Cross Country Team for the 2010 Armed Forces Cross Country Championship to be held in Spokane, Washington on Feb 12-14. Ken’s selection and participation will help to demonstrate the Coast Guard’s depth and competitiveness in the sport of distance running. Currently the Coast Guard is only allowed to participate in Armed Forces Championships under the US Navy, but Ken’s selection will assist our service and club to gain the recognition necessary to achieve membership in the Armed Forces Sports Council. Wish Ken good luck in the 12K Championship and the chance to make the International XC Championships. Make us proud!!!!
“The Relay” Teams Forming
1 Weekend, 200 miles, 12 people
“The Relay” Teams are forming now. Contact admin@runuscg.org for more details.
Sailors with a Running Problem returns this year to improve upon it’s 9th overall and 2nd Law Enforcement divsion place from 2009. In addition to 12 runners teams typically have 2 drivers and require 2 volunteers to fill 5 hour shifts on race weekend. Use the Forum to find teammates and get organized – it’s lonely.
More information on “the relay” can be found at www.therelay.org A special web page is in the works to keep our running club teams informed about important dates, training tips, fundraising, and logistics.
Bay Area group runs (free)
We will utlize our sister club, Lake Merritt Joggers and Striders, weekly saturday training runs as part of our preparatory program. This was a successfull practice carried over from last year where members of the team could get together and go on varied runs, ranging in length, organized by LMJS with multiple different pace groups to meet everyones needs. More information can be found at http://www.lmjs.org/LMJS_training_runs_schedule
Workout – WED 3 FEB 10
What: Track Workout
Time: 1700 start warmup (1-1.5mi)
Location: Witter Field (Piedmont Track)
set: 6×800 (200 jog recovery btwn all).
Set your own pace (should be around 10k pace)
POC: Ken@runuscg.org if you have questions.
Alternate Workout: Starting at 1645 w/Skip and Charlie – ladder 4,6,8,10,8,6,4 (200 recovery).
