December 09 Noise

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December 2009 Racing & Training Calendar HERE.

• 12.29.09 Our last meeting of the year was a quick one. We did our usual warm-up and then did ten 400s at 5k pace with a minute or two of rest in between. It was cold but by the end, I think everyone had warmed up. We won't be meeting on New Year's Eve but you should try and do a 4 mile tempo run (Little faster than your half marathon pace) on Thursday. Roll Call DD, LC, SH, MG, and DP.
  
• 12.26.09 The day after Christmas and everyone was snug in their beds or at the sales so it was just David and I that got to try out the new five mile loop. David also got to check out his new Garmin on his eleven plus mile run.
  
• 12.22.09 Tonight was 1600 or mile night. The valley loop at Yokuts Park is 1200 meters or 3/4 of mile long. So tonight we did a lap and a third for our repeats. Everyone did three 1600s and each one was quicker then the other. Roll call and splits LS 10:05, 9:04, 8:30. DD 10:35, 10:20, 9:59. DP 6:40, 6:54, 7:02.
  
• 12.19.09 At least it was not cold but it was dark when some started their LSD (long steady distance) this morning at 6am on the Panorama Bluffs. I meet Lisa and Diana and they took off in the dark and did their 4 laps of the 3.5 mile loop. At 7am: Nicki, Rey, Gabby, John, and David started their LSD.
  
• David ran so his so quick that he finished his 14 miles before the 6amers finished theirs. Nicki, Rey and Gabby got in 11 or so miles by the time the sun came out. It was also good to see a couple friends out their for their long run. Jane did the whole 14 miles, Kelli did a couple laps and former Driller Michael McCarthy came by and did a few laps too.
  
• 12.17.09 Our first night on the Elm street loop lead to a little confusion but everyone seemed to like the course. It appears to be a little over 4 miles but I didn't get an accurate GPS because I had to cut the course and look for wayward runners. Your times: LS & DD ran 43:51. KN & NG did 3 miles in about the same time. DP ran around 31 minutes and did two more miles looking for me.
  
• 12.15.09 Tonight was 800 Tuesday and everyone ran six of them for three miles of intervals. Your averages were: DD 4:34, KN 4:36, NG 5:20, LS 4:12, DP 3:12 and JC 4:13.
  
• 12.12.09 Well the rain stayed away but the uncertain weather impacted the turnout at both events. At the BTC Fun Run, a number of running campers did the 5 mile. Denni ran 48:31, Kim ran 54:10, Diana ran 56:25, I ran 57:49, Iman ran 59:18 and Nicki ran 60:55. Later in the morning Kim and Nicki ran the 4 mile at the McFaraland Christmas Run. BDP Race Results HERE.

• 12.10.09 Hope to debut my Elm 4 mile course but it is just raining too much, So this is the first BDP practice to be canceled. See you Saturday at the BTC fun run or McFarland.
  
• 12.09.09 Keys to spring success: Stay healthy, run three times a week and cross train two days a week. If you can do these three things, you will have success this spring in the race you are focusing on. The three running camp workouts will take care of the running for the week and my Sunday hikes can fulfill one of the cross training days.
  
• In fact, you should try to walk as much as you can during the week. It builds your endurance with a lot less risk of injury. Any walking will help, so walk your dog, walk your spouse or park further away from the store. The extra steps you take each day will improve your running.
  
• 12.08.09 It was cold and everyone was recovering from their weekend races and/or Vegas. Tonight we cleared off the fallen trees and did three six minute tempo runs followed by a half mile run. Thursday we will be doing a longer tempo run. Then Saturday, the choice is the BTC Fun Run 5 mile at 7am at Yokuts and/or the McFarland Christmas Run at 10am. My marathoners need to do an easy hour after either race because I want them to get in ten miles on Saturday. Then on Sunday, I will be hosting one of my hikes. Details TBA. Tuesday Roll call: DJ, LW, DD, DP, KN, NG, RR and IH.
  
• 12.07.09 Hopefully everyone is feeling okay after their long cold races this weekend. On Tuesday, I am starting a new training camp. Originally I stated that the fee would be $120 for now until the end of February but I got the okay to offer a special holiday deal for everyone. In 2010, the camps will be two months long (Jan/Feb, Mar/Apr, May/June, etc) and the fee will be $100 for each two month camp. If you would like to start training now for your spring races, the fee will be $100 and will be good till the end of February. I hope to see you this week!
  
• 12.06.09 Las Vegas Results HERE. There were 17,827 finishers and our athletes placed: Denni 6680th, Erin 13,373rd, Lisa 12,744th, Meagan 11,987th, Kim 9817th, Nicki 12,548th, Josh 10,188th and Iman 12435th.
  
• 12.05.09 Diana, David and Lyndi ran the Mr.Toad's Wild 20k run today and all said they enjoyed it. Official results HERE. Race write up HERE. Photos can be found HERE.
• 12.01.09 For most this is race week. Many are going to Las Vegas to run the half marathon and the rest are running Mr. Toads. So I decide to have us run a 2 mile time trial on the bike path. The course started at the 14 mile marker and headed east to 24th street. The turn around was at the top of the hill just past 24th street where the 15 mile marker is. The course turned out to be challenging because of the numerous small hills. Your times are HERE.

Older Noise HERE.