Head for the Hills
Members in the G3 Chapter got a personal invitation to participate in this event. If you’re not out with us doing the relay then you might be interested in checking out this community event here in Oakland.
Where: Aurora School, 40 Dulwich Rd., Oakland, Ca 94618.
The course begins and ends at Aurora School and winds through the picturesque streets of Upper Rockridge. Our famous Family Fun Fest begins after the run at 10:30am.
When: Saturday, May 1, 2010, 8:30 a.m.
Race begins at 8:30 a.m. Family Fun Fest begins at 10am.
Tahoe Relay – June 12
Teams now forming for the Lake Tahoe Relay
http://www.laketahoerelay.com/
7 People, 72 miles.
The CG has done this once in the last two years placing 3rd in the corporate division after a last minute pass by the another team in the final leg.
WE NEED TEAM CAPTAINS! Volunteer to organize a team and get a free USCG Running Club tech shirt.
If interested in captaining a CG team contact admin@runuscg.org for more information as we have planning materials from previous years, including MWR funding requests, leg tracking planners, motorpool access and more – we’ll make it easy for you! For starters use the forum to give updates to the team sparing mass emails and raising visibility of the planning and fun to the whole club! This is one of the most fun events because it is relatively small team, it’s on a saturday, and you can get a cabin real cheap in Tahoe to celebrate the days race before heading back on Sunday. This is a truly great race, at a great price, and for a good cause – all right in our back yard!
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
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).
Workout – WED 27 JAN 10
What: Track Workout
Time: 1700 start warmup (1-1.5mi)
Location: Witter Field (Piedmont Track)
set: 2x600m, 2x800m, 1x1000m, 1x1200m, 1x1000m, 2x800m, 2x600m (400 jog recovery btwn all).
Set your own pace (should be around 10k pace), add drop whatever you want.
POC: Ken@runuscg.org if you have questions.
A victory at the Lake Merritt 15k
Ken Burgess returned to his old form with a victory at the Lake Merritt 15 k this weekend. Using this race as a tune up for the National Cross Country Championships in Spokane in Feb, Ken is poised to mix it up with the best in the nation and show the depth of the CG running community.
Support Ken and the CG Running Club by becoming a member.
