| | | Posted By | Post | Alf_tupper  Posts: 528 | posted: 09-15-21 2:12pm
Striders: It's not too often a National XC Championship is in our back yard. There will be three races:
10:30am: Men's 60+
11:15am: Men 40-59
Noon: Women's Championship Entry fee is $40 until 11:59pm October 13th, and $50 until 11:59pm October 15. Remember you need a USATF number so make sure you have that in order before entering. See you all there. https://www.usatf.org/events/2021/2021-usatf-masters-5-km-cross-country-championship | | | | corcoran  Posts: 584 | posted: 04-09-21 8:22pm
Early like 8 or 9 am not 5(Brian A) I can�t keep up with Brian anyway... | | | | Alf_tupper Posts: 528 | posted: 04-09-19 4:59pm
Just a reminder that we have a National Championship in our back year at the end of the month. We have a growing number of older runners in the club that keep getting faster so this is our opportunity to test ourselves against the rest of the country. Make sure you have a USATF number before entering and declare your intentions here. Registration link is below. Rumor has it that Chris Kelly is taking a break from the Cape that weekend... Thanks. http://https://ramble.org | | | | Shea  Posts: 16 | posted: 02-12-19 7:58pm
Reporting on an incident that occurred today between 9-9:15 am on Clapboardtree Street in Westwood, across from Manor Lane: I was running to work, close to 8 miles in, about a half a mile from Xaverian. A tan compact SUV was driving toward me as I was running. It slowed down and pulled up alongside of me and the man inside stopped me. The window was down. He was wearing dark sunglasses, caucasian, male, brown hair, mid to late twenties. He asked me for directions to Westwood Center. I gave them. He asked again and appeared to drag the conversation on. Something caught my eye in the driver's seat and that is when I realized what he was doing. His pants were down or off, he was full erection and masturbating. I jumped back away from the car and ran as fast as I could to work (Perk's on Washington.) He fled as soon as he realized I knew what he was doing. I called the police and went in to the station after work to file a report. Just wanted to share this with everyone so that people can remain vigilant for any strange activity in the area. Also, to all women, please watch out for strange men when running alone. This was at 9 am in what I thought was a safe area and there was plenty of traffic around. Hope everyone is more than well and enjoying their training! - Shea | | | | corcoran Posts: 584 | posted: 09-21-18 6:34pm
What time is the race? | | | | bcron79  Posts: 177 | posted: 04-13-15 1:04pm
Hi All, The blurb below is from my longtime friend, high school and collegeteamate and current Pembroke High School Track and Cross Country Coach Greg Zopatti. Greg is also involved with Nike Boston. The event is geared toward High School-age athletes, but all are welcome. I am trying to arrange my schedule to attend. From Greg:
Big events happening this week at Nike Town Boston�but one in particular i think you and your athletes would really enjoy. On Thursday Nigh at 6:34pm we will be hosting Bill Rogers, Joan Benoit Samuelson, and Tom Fleming for a 4mile run, Panel discussion, and some other cool stuff�should be awesome and we are looking to fill Nike Town! I would love to have a huge contingent of high school athletes to meet these three�it�s a pretty special event. I know Bill will specifically be talking about his 1975 win (40 anniv) in which he won with a pair of spikes Pre sent him. There will also be a little impromptu museum set up with Joanie�s Gold medal, and Bill�s shoes, letter from Pre and GBTC hand written shirt �along with more stuff from Tom Fleming who one NYC twice and was second in Boston twice. Here�s the link to sign up: they will need to create a nike plus account (which is free)�they will also get photos sent to them, through nike+, of the event. Feel free to share this with all of your coaching contacts. www.nike.com/boston | | | | alf_tupper Posts: 528 | posted: 01-13-15 12:49pm
I received an email late last week from Foundation Performance in Plainville MA (25 Taunton Street). They are offering Free Injury Screening and Movement Assessment for our club members doing Boston or a Spring Marathon. The hope is to prevent any injuries that may arise as training progresses or to help any that are currently present. Several of our club members attended a seminar at Foundation last spring and then we posted their workout exercise on our web page. I checked with Ed and we can do this on a Saturday after a run perhaps about 11:30. If you are interested reply to this post and I will see if I can get this coordinated for Saturday 24th or 31st. | | | | alf_tupper Posts: 528 | posted: 08-22-14 12:10pm
Mimi and John Barbour (recent guest at our workouts) recommend checking out Noanet Woodlands 37 Powisset Street Dover (about 10-15 minutes from Norwood) as a great place for a run. I also understand there are some good open fields which could be a location for some club XC workouts in the fall. You are welcome to join us for a run there on Sunday morning at 10am. I am hoping to run about 12 miles. | | | | alf_tupper Posts: 528 | posted: 02-20-14 7:24pm
Mike Silva from Foundation Performance is offering to put on a free running clinic at his Plainville /Attleboro office and wants to open it up to HFC. He is coordinating the organization with Mimi and me. Our options are to do it on a week night (maybe a Wednesday instead of practice?) or a Saturday morning. Please post here if you are interested and whether a Wednesday or Saturday would be your preference. Capacity limit is about 30. If you are interested in learning more about his practice, visit foundationperformance.com | | | | alf_tupper Posts: 528 | posted: 02-04-14 8:29am
Since the snow us expected to be still coming down on Wednesday evening, who wants to meet Thursday instead? | | | | alf_tupper Posts: 528 | posted: 02-02-13 11:18am
A friend just emailed Mimi and I with three tickets available for tonight. I'm taking one. Two available first come first served. If I don't get enough takers before I leave to go to the meet at about 4pm, I'll have the tix with me. My cell is 508-404-8600. | | | | cdieh  Posts: 840 | posted: 07-24-12 9:11am
Dan got on board with the category wins. Nice job Dan!! Will Not Lay Down 2 Cancer 5K Franklin 1 1/2 WINNER BRENDAN BOYLE 20 M 105 16:30.9 5:20 16:31.5 10 1/50 5KM3039 DANIEL ATKINSON 35 M 320 19:17.5 6:14 19:18.6 | | | | houdewinked  Posts: 414 | posted: 07-24-12 9:06am
If anyone uses Groupon, today's deal is none other than our very own Lewis'!!! $15 will get you $30.00 - check it out! | | | | EFGroden  Posts: 1060 | posted: 07-23-12 2:17pm
To get you in the mood for London, check out this article that offers a nice historical perspective on the Games. http://www.smithsonianmag.com/history-archaeology/The-Little-Known-History-of-How-the-Modern-Olympics-Got-Their-Start-160282505.html?c=y&story=fullstory | | | | alf_tupper Posts: 528 | posted: 07-21-12 10:02am
Anyone recommend any 5k races for Mimi - looking for a tune up before Beach to Beacon. Cheers, Jimmy | | | | cdieh Posts: 840 | posted: 07-20-12 12:10pm
"Gentleman" John with a solid age cat win in southie last night. The club elders have displayed some serious racing skills over these last 5 days with 4 age category wins!! Gtreat job John, Brenda, Bobby & Jimmy. Keep it up! 25th Annual Jim Kane Sugar Bowl 5k 1 Andreas Heilmann Boston MA 197 25 M 1 25-29 16:05.0 5:11/M 13 John Sullivan MA 2601 50 M 1 50-54 17:30.0 5:39/M | | | | T_Vo  Posts: 1038 | posted: 07-20-12 11:51am
Walking barefoot on the earth has been a staple part of human and animal life since the beginning of time. In the past couple of generations, humans have made shoes, sandals and boots that insulate us from the natural energies of the Earth. Although these shoes protect our feet they also deprive us of the free electrons present in the ground. Grounding our bodies with barefoot exposure has a powerful anti-inflammatory effect that is a genetic requirement for optimal health. Our world has more medical technology than ever before. Much of this is good however there is no substitute for the healing forces found naturally on Earth. Nature itself is a powerful healing source. The sun produces vitamin D3, the plants and vegetation give us anti-oxidants, trace minerals and chlorophyll among other things. The Earth itself provides a powerful form of free electrons that are available to everyone by merely exposing our bodies to these natural energies present on the ground. Our bodies are a living matrix of energetically charged biochemical circuits that are charged and coordinated through the activity of the central nervous system. The Earth itself is regulated by subtle but dynamic electrical circuits. The electrical crosstalk between the Earth and our central nervous system helps to program trillions of biochemical reactions. Earth's electrical rhythms The Earth's electrical rhythms play a significant role in the natural circadian rhythms that govern our sleep/wake cycle, hormones, mood and energy production. Studies taken on people fully disconnected from this natural electrical rhythm have shown abnormal circulating cortisol levels indicating abnormal stress responses. Additionally, disconnected people often struggle with issues such as insomnia, hormone disruption, chronic pain, headaches and fatigue among other things. Human have always connected with the Earth's electrical energy through our feet. This is evidenced by the 1300 nerve endings per square inch on the sole of the foot. Compared to other parts of the body that is an incredibly high density of nerve enrichment. This is necessary for balance, stability and coordination of the foot but also to absorb the electrical energy present on the Earth. Modern shoe soles have separated man from the electrical energy of the ground with insulating covers. Most people go weeks to months without ever having direct skin to ground contact with the Earth for longer than a minute. These people live completely disconnected from the planet which leads to a disrhythmic function within the mind & body. The human body has a very similar makeup to the Earth being they are both a combination of water and minerals. This combination is what conducts electrical currents. Our bodies were made to be connected with the Earth and this subtle electrical energy has extremely powerful effects on our health and well-being. Earthing Basics: - Avoid wearing shoes whenever possible - Sit outside barefoot with your feet on grass or soil. - Walk or run barefoot outside on grass, sand or soil. Moist ground or grass is the perfect electrical conductor. -Expose any part of the body to the Earth, ground or any natural waters like lakes, streams or oceans. Walking in salt water is one of the best grounding techniques due to the combination of earth, water and electrolytes. -Sit or lean on the trunk or limb of a tree to share some of its natural electricity. The benefits of earthing include reduced inflammation and better internal stress management. This results in better sleep, enhanced immunity, less pain and better state of mind and quality of mind. Many individuals report significantly better memory, creativity, innovativeness and spiritual direction after spending time connecting with the Earth. http://www.naturalnews.com/036525_earthing_health_barefoot.html | | | | tunger01  Posts: 481 | posted: 07-19-12 4:39pm
i watched a pretty cool movie today called "the robber"...it's based on a true story of an austrian national-class marathoner in the 1980's who leads a double life as a serial bank robber...the movie is sub-titled in english (which makes it tough...since a lot of Striders can't read)...but if you have netflix or are looking to rent a cool, running-related movie...check it out... | | | | canning027  Posts: 443 | posted: 07-18-12 11:30pm
Would anyone be interested in meeting up Sunday at the Minuteman National Park trails? The Visitor's Center is located on 250 North Great Road (Route 2A) in Lincoln. If you take Exit 30B of of I-95 you'll see signs for Visitor Center parking. | | | | tunger01 Posts: 481 | posted: 07-18-12 10:41pm
after reviewing the upcoming race schedule, it is apparent that we need to coordinate our various HFC teams to maximize club representation, team prize money and team usatf-series points during a busy fall season...in particular, there are dates with overlapping xc and money-earning road races, a very busy xc and pub series schedule which may be overwhelming during certain months, a marathon squad that will be needing to taper and recover, and a women's team that needs to unite and represent at some big team events... here's a list of some big races that are on the schedule for the next few months...everyone should look through the list...identify races you plan to run...be ready to discuss your race plans briefly on the night of the founder's day bbq... aug 9th: age-graded 4x1600m relay (BVD) aug 19th: common fence 5m (pub series) aug 23rd: goggin deuce (BVD) aug 25th: chamberas 6k (xc series race) sept 1st: skyhawks relay 3x2m (coach hart) sept 9th: jeff coombs 5k (coombs bros) sept 16th: cvs (team $$$) (men and women) sept 30th: jack kerouac 5k (usatf series and pub series) oct 7th: wayland (xc series race) oct 7th: baa 1/2 marathon oct 7th: chicago marathon oct 14th: paddy's 3m (pub series) oct 20th: wmdp 8k/5k (xc series race) oct 21st: baystate 1/2 marathon and marathon oct 28th: mayor's cup 8k (xc series race) oct 28th: canton fall classic 10k (harv) nov 18th: usatf nexc champs (xc series race) (men and women team $$$) nov 18th: norwood turkey trot 4m (men and women team $$$) dec 8th: club nationals (final xc race) please keep in mind that there are also hfc grand prix points for running a fresh pond loop and a 1/2 marathon sometime this year... in addition...please post if there are other big races that i'm overlooking... | | | | GiantsFan  Posts: 1093 | posted: 07-17-12 9:28pm
HFC Workout, July 18, 2012 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout �Stepdowns� 6800 Meters 15 / 20 Min. Run 2 x 200m Pace = The Pace of the Workout, Rest = 200 Jog 2 x 1200 Pace = 5Mile Race Pace Rest = 2 Minutes 3 x 800 Pace = 5K R. P. Rest = Same 4 x 400 Pace = 3K Rest = Same 2nd Option: 5200 Meters 2 x 200m 1 x 1200 3 x 800 3 x 400 Cool Down Run of 15 to 20 minutes 6 x 80 to 100m Strides. Stretch lightly in the parking lot for a few minutes. Follow w/ hydration. Roads Don�t go out and run the roads alone if you can make it to Xaverian. Come and run with others. Post if you are going to attend but not be on the track. A run is always better when shared. Workout: This is a �Stepdown� workout, where the distance decreases, but the pace �increases�. Avoid doing the whole workout at the same pace, as it will take away from the �quickness� feel that is intended for the 400�s. We are entering a stretch where the races will be shorter, so the workouts will reflect that. Our overall distance will be down from last week, so make sure that the 400�s play to some strong turnover. Enjoy. Track Attendance: It was great having so many people at practice last week. As was the case then, run with your �group� at this week�s workout (group meaning people who are running a similar pace as you, while being able to handle the same rest as is suggested). Share the lead in your group, and be accountable to each other. When the group is ready, you should be too. Get after it. Recovery: The workouts from the last few weeks have been designed to be taxing so use your recovery runs wisely. This week�s workout may not look like a killer, but if it is real hot, it may take more out of you than you think that it will. Take that into account regarding your day-after recovery run. Heat: Make sure that you hydrate well before starting the workout. It�s not supposed to be as hot as today, but it will still be somewhat toasty. Prepare for it with fluids. On a side note, if you are looking to schedule your summer beach vacation next year on a hot week, pick the same week as we are having our Stonehill Track & Field camp. This is the fourth year in a row that we are having camp during the hottest stretch of the summer. Fun day today on the track and turf. Handicap Mile: The Handicap Mile will be held next Wednesday on the Road Mile course at �Polaroid�. The race will start just after 7:00. Look for race details early next week. Enjoy the weather, Rich Hart p.s. I was accused of mistaking the date of the French �Fourth of July� by wishing everybody a Happy Bastille Day in my workout sign-off last week. I know that the date is the 14th, but the workout blast would be the last time I�d �converse� with you for the week. It was a preemptive �H. B. D.� wish. I hope that you enjoyed it by having some fries while you watched the Tour de France. | | | | rich_sherman  Posts: 274 | posted: 07-17-12 6:53pm
The baa 1/2 marathon registration opens tomorrow, Wednesday 7/18 @ 10am. For those interested I would suggest registering immediately. I think it has closed out within 2 hours the past few years. | | | | cdieh Posts: 840 | posted: 07-16-12 8:53am
Brenda & Bobby (sounds like a John Mellencamp song) both winning their age groups in Wakefiled. Great Job!! Take the Lake 5K Road Race - Wakefiled 1 1/66 M3039 Edward Breen 30 M 678 Somerville MA 16:27.80 16:27.73 5:19 5 1/67 M4049 Bobby Bligh 48 M 197 Wakefield MA 17:54.05 17:53.63 5:47 60 1/42 F5059 Brenda Egizi 52 F 315 Westwood MA 22:28.55 22:27.03 7:15 | | | | cdieh Posts: 840 | posted: 07-16-12 8:40am
Jimmy winning his age category on a classic hot & hilly New England Road Race. Stowe 8 Miler 1 1/33 JOSH FERENC M 795 30 Saxtons River VT 42:48.5 5:22 25 1/27 JIMMY FALLON M 268 52 Walpole MA 51:11.3 6:24 | | | | ajhdr0p  Posts: 765 | posted: 07-14-12 5:03pm
Anyone wanna join me for 10miles tomorrow? I'm flexible on time/location/pace. Right now I'm thinking 9am around Quincy. | | | | jake_os  Posts: 1459 | posted: 07-13-12 1:36pm
HFC Results from last night's JPM Corporate Challenge below. I'm assuming that they time races better than they trade derivatives. 1 Tim Ritchie 17:24 BOSTON COLLEGE 6 TJ Unger 17:59 AGIOS PHARMACEUTICALS 7 Dave Metzger 18:01 MECHANICADVISOR.COM Former Stonehill Runner | | | | rich_sherman Posts: 274 | posted: 07-13-12 10:49am
Let's try this again... A few of us will be doing a long run tomorrow morning around the houghton's pond area, probably a mix of roads and trails for about 15 miles. We will be meeting at the lot right before the 3 way stop sign on bluehill river road at 8:20a and starting at 8:30a sharp. Please reply here if you plan on joining us. | | | | GiantsFan Posts: 1093 | posted: 07-13-12 12:29am
The following is the tentative schedule for the USATF-NE CC circuit: Saturday, August 25 Chamberas 6K www.thomasxc.org Sunday, October 7 Wayland Saturday, October 20 Western Mass. Distance Project Cross Country Meet Westfield, MA (probably Stanley Park, very fast 8K / 5K course) Sunday, October 28 Mayor's Cup Tentatively scheduled for the Franklin Park Golf Course. Field may be limited, (No "Open" 5K race) Sunday, November 18 USATF - NE's Site to be announced Additional races: Saturday, September 1 Skyhawk Relays 3 Person x 2 Mile Relays @ Stonehill College Saturday, December 8 USATF Club Nationals Lexington, Kentucky | | | | GiantsFan Posts: 1093 | posted: 07-12-12 1:25pm
The HFC Handicap Mile will take place on Wednesday, July 25. All entries will submit a projected Mile time prior to the start of the race. Runners will start in reverse order from their seed time ranking. The "minimum" time will be 7:00. Those seeded at 7:00 will start at the beginning of the race, and subsequent runners will start according to their seed time. For example, a 5:00 Miler will begin 2 minutes after the 7:00 milers start. if everyone run's their exact seed time, the entire field would finish together. Complete details will be presented the week before the race. | | | | EFGroden Posts: 1060 | posted: 07-11-12 11:40am
Road workout this week featuring downhill intervals. Using the Polaroid campus as a guide, begin at the driveway that splits the road mile loop just before the quarter mark and run down the hill finishing at the stop stripe at the bottom. This interval is about one-third of a mile. 6-8 intervals. Rest interval is a jog back to the start. Focus on form, especially stretching your stride length while making sure your center of gravity is directly above your footfalls. Begin and end the interval session with 4 x 100 on level ground. For anyone in town this weekend, we can meet at X at 9 AM on Saturday. If you are out-of-town, find a similar hill for your workout. | | | | GiantsFan Posts: 1093 | posted: 07-10-12 9:53pm
Wednesday, July 11, 2012 @ 6:30 @ Xaverian Warm-Up: Active or Dynamic Stretch Jog / Stretch / Jog / Neck Rolls / Arm Rolls / Trunk Twists / Knee Lift & Holds / Butt Kicks / Walking Lunges / Jog 15 Minute Warm-Up Run Strides Workout: Group I - 7600 Meters 2 x 200 Meters Pace = 5K Race Pace, Rest = 200 Jog 200 - 400 - 600 - 800 - 1000 - 1200 Pace = 5 Mile Race Pace then 1000 - 800 - 600 - 400 - 200 Pace = 5K R. P. Rest = 200 Jog, 3 Minutes between sets Group II - 6400 Meters 2 x 200 Meters Pace / Rest = Same 200 - 400 - 600 - 800 - 1000 Pace = 5 Mile R. P. 1000 - 800 - 600 - 400 - 200 Rest = 200 Jog, 3 Minutes between sets Road Group: If you are planning on a good road run, come to practice to run with others. Distance will be determined by the group. Strides should follow the finish of your run. Workout Description: Consistency is essential. Keep the pace the same as the intervals lengthen, and then allow it to quicken as the distances drop. Make sure that there is a difference between the wat up then the way down. Run with people that will allow the rests to be consistent, and your group to be fairly tight. Work on your late-race turnover at the end. Group I or II: Decide as a group before the workout whether you'll do Group I or II. Gr. II still has a good amount of volume, but if you're not ready for the extra interval, the drop-downs will get very tough at the end, diminishing your turnover. Recovery Day: You'll feel this workout tomorrow, so cover the distance, but don't be concerned with the watch. Strides must follow your recovery run. Get in a good stretch when you are done. Weekends: Make sure that you get in your second workout on Saturday, followed by a Long Run on Sunday. Your Long Run should be approximately 20 to 25% longer than your usual distance run. Happy Bastille Day, Rich Hart | | | | hbrunner  Posts: 661 | posted: 07-09-12 6:33pm
Boston.com has a picture assembly of who to keep and who to trade on the current red sox team. Although the answers are predictable it's still good fun trading away all the lazy overpaid pitchers among others. Takes a little bit of the frustration out! | | | | joec  Posts: 1393 | posted: 07-07-12 2:14pm
The Jeff Coombs race is on this year for the 11th annual on Sunday, Sept 9th at 9:00am. This race does not conflict with any of our pub series, GP Series, or CVS/Lone Gull this year. This is a great race with lots of stuff to keep your kids entertained while you run. Great cause - Jeff Coombs was killed on 9/11 and was the brother of HFC members Charlie & Doug Coombs and it gets huge support from the people of Abington. http://www.jeffcoombsfund.org/fundraising-events/the-jeff-coombs-memorial-road-race-and-family-walk/ | | | | joec Posts: 1393 | posted: 07-07-12 1:59pm
There is a new race on the Blue Hills Road Mile to the top of Big Blue. It is on July 17 which is a Tuesday night at 6:30pm. http://www.3craceproductions.com/RacePages/BlueHillsBlaster.htm | | | | rich_sherman Posts: 274 | posted: 07-07-12 10:53am
I'm planning on doing a medium/long run(14-16) around the Dedham area around 5pm tomorrow. Contact me if your interested - rsherman11@gmail.com/781-801-3990 | | | | corcoran Posts: 584 | posted: 07-05-12 8:01am
http://www.youtube.com/watch?v=jgzruM7g24w | | | | tunger01 Posts: 481 | posted: 07-04-12 6:27pm
kerry diehl drops 5 minutes off her time at the dedham 4 on the 4th this morning...congratulations to kerry on an excellent course record!!!... | | | | mc.lynch  Posts: 599 | posted: 07-04-12 11:31am
I'll post the first of many... Charles River YMCA Independence Day 5k Needham, MA, July 4, 2012 Place Name Bib# Div/Tot Div City/state Time Pace 68 MATT LYNCH 447 8/56 M5059 Wellesley MA 21:55 7:04 | | | | alf_tupper Posts: 528 | | posted: 07-04-12 10:01am Is there a workout planned this Saturday. Westwood? 10am? 1,000's - just a suggestion!! | | | | GiantsFan Posts: 1093 | posted: 07-03-12 12:15pm
At the center of the controversial "tie" decision in the women's 100 at the Trials is the head timer Roger Jennings. Roger is the primary timer for "Flashresults", which is the premier timing company in the country. They do many of the biggest events, such as the NCAA's, many major conferences (SEC, ACC, Big 12), and obviously, the Olympic Trials. The company was started in Hanover, NH. Roger's father, Tom was the coach of the Pacific Coast Club in the 70's and 80's. The family eventually moved to Hanover where he became one of, if not the first, timers using the Lynx timing system. Roger had run around 4:03 in college, and in Hanover, became a training partner with Dave Langdon, who was going to Dartmouth Med School. Dave, or Alf as he was known in our circles, was a Xaverian and Brandeis alum, and ran for HFC when he competed. Dave brought Roger to a few of the first Lake Winny relay races. Roger was a big part of our early success around the Lake, as he used to scream the opening leg which ended at Gunstock. I believe that he may still have the fastest split run by a Strider for that leg. He still always asks about HFC when I see him at meets, and probably wishes that he was back in Hanover rather than being in the middle of this controversy. | | | | jjrenz  Posts: 743 | posted: 07-03-12 10:43am
Targeting Wednesday, August 1 for the Handicapped Mile to be followed by the Founder's Day Cookout | | | | jjrenz Posts: 743 | posted: 07-03-12 10:42am
8:30pm at Lewis's Bar & Grill Draft Agenda: Committee report on HFC stipends � TJU, JAC, TR Project Lexington � JAC XC venue issues, Fall Prep � RH GP conflicts + � JJR MAD Scramble Report � Giuseppe/JJR Gear update � CK Xaverian Donation � EFG, JCliff Handi Mile, deuce, 4 x 1m � RH/JJR Founder�s Day Cookout � TR **Note Lee will be unavailable** | | | | jjrenz Posts: 743 | posted: 07-03-12 10:40am
CVS Caremark Downtown 5K on September 16, 2012, 11:15am in Providence, RI www.cvsdowntown5k.com This is a team race where we seek fast times, team $ and good post-race camaraderie. | | | | canning027 Posts: 443 | posted: 06-30-12 6:28pm
Would anyone not racing/traveling want to meet up on Wednesday morning for a run or workout? I was thinking about heading to the Paul Revere Capture Site in the Lincoln/Concord area to run on some trails. | | | | dan_atk  Posts: 1041 | posted: 06-30-12 12:17pm
anyone up for restarting some weekend marathon workouts? Long interval saturdays then long run Sunday's? I'm out for the upcoming weekend, but would like to start going long both weekend days once I get back -- qone day as intervals the other as typicL long run. I think fall marathoners include: rich, ck,jjr?, Tom, jonny, amine? Cory?. Tvo may not run a marathon, but I'm sure he's good for a long run As long as we can wake him up and stay outside of 128. Lynch bros may both runa marathon soon too, and the unrelated lynch is always good for running extra miles. I don't want to ruin the shorter Saturday workouts that've been great and a nice change of pace, but I think some of us might want to start stretching things out. Who's with me? I'll throw out some ideas for 2 weekends from now once I get back, so y'all have plenty of time to prepare. Sitting in train station in Moscow right now just oiling time. Had a greatu day in Russia, but need something to read. So please post some stuff here. Might be a good night for mad dog to go. On one of his late night binges where he drudges up half a dozen old posts and starts a few new ones. Enough babbling... | | | | GiantsFan Posts: 1093 | posted: 06-29-12 4:34pm
Kind of a cool video posted on Let's Run from a meet in Newton in 1935 (or at least around then). Judging by the shirts, it must have been the old Suburban League. "L" would have been Boston Latin, and "E" is probably Boston English High (used to be a track powerhouse). | | | | EFGroden Posts: 1060 | posted: 06-29-12 11:50am
Stupendous racing at the Scramble last night. Stupendous Scramble coordination and direction for the past several months. Hope everyone involved did a victory lap. If you did not race last night, the weekend track workout is 4 x 200, 6 x 400, 4 x 200. Run all 200s at 80%-85% effort. Run all 400s at 90% effort. 200 rest throughout, except take 400 rest after the 3rd 400. Time and effort are the focus of the workout, so take extra rest if you need a bit more to recover. As usual, begin and end with 4 x 100. If you did race last night, run a light track workout on Sunday, a variant of the workout above, 8 x 200 at 80%-85% effort, 200 rest, unless you want more. As usual, begin and end with 4 x 100. If you run this workout with Jimmy Fallon, be prepared to be humbled. Galen Rupp/Jimmy Fallon ever see them in the same place? Didn't think so. | | | | tunger01 Posts: 481 | posted: 06-29-12 1:43am
i dropped my jaw tonight somewhere near the finish line of the MAD Scramble...if someone finds it, could you please return it to me?...it happened right around the time that i saw jimmy fallon throw down a flat-out nasty kick to beat a guy 30 years younger than him to the finish line..."inspirational" doesn't do the moment justice... | | | | emily  Posts: 22 | posted: 06-27-12 2:43pm
Hi everyone, Just wondering when/where the bags are getting stuffed tonight--Charlotte (from Charles River Running) said she had some updated coupons to go in (apparently the ones you have are expiring). Hopefully we can make it work! Let me know. Thanks! Emily | | | | Johnnycash  Posts: 314 | | posted: 06-27-12 1:21pm http://sportsillustrated.cnn.com/2012/olympics/2012/writers/tim_layden/06/26/track-field-photo-finish-felix-tarmoh/index.html | | | | ptdoon Posts: 904 | posted: 06-27-12 12:44pm
We look to be a little short in the water department for tomorrow's race. Weather calls for 82 degrees but the humidity could be inching back by race time. Anyways, if you're planning on attending and could bring two gals. of water, it would be great. Make them gallons, because we plan to pour them into cups. Thanks! | | | | GiantsFan Posts: 1093 | posted: 06-27-12 12:49am
Wednesday, June 27, 2012 @ Xaverian @ 6:30 Warm-Up: Active Stretch - Jog, Neck Rolls, Arm Rolls, Trunk Twists, Knee Rolls, Knee Lifts, Butt Kicks, etc... Workout: 15 to 20 Minute Run, finishing at the start of the Road Mile. Strides @ Start 1 x 2000 Pace = Tempo (5 Mile R.P. + 40/50 seconds per mile) * Road Mile + a Straightaway. Rest = 1 Minute, Jog to the bottom of the hill, + 45 seconds 200 - 200 - 400 x 2 Sets Rest = Jog down + 30 seconds 2 Minutes after 2nd 400 1 Mile @ Tempo Rest = 1 Minute , Jog to the bottom, + 45 seconds 200 - 200 - 400 x 2 Sets * Finish the 2nd set at the end of the straightaway (start of the Road Mile). *** If you need more, add an 800 or Mile @ 5 Mile Race Pace (5K if you dare) Road Work: If you are on the roads, come to practice and join with our other road warriors. Pre-Race runners should also consider doing their run with others. Strides: Always finish road days, or pre-meet runs with Strides. Volume should be 6 to 8 on a regular day, and 4 for a pre-race. Workout: Not sure about the number of people that we'll have at practice, but thought that we'd take a break from the track. Keep the pace on the hills consistent, and run the mile work at Tempo. Mad Scramble: Hope to see you tomorrow at the Mad Scramble race in Milton. Try to lace them up, and if not, consider coming by to help. Runners preferred, but volunteers are helpful. Next Week: We won't have practice next week with the celebration of Independence Day. Good luck to those who are racing anywhere. To those who are heading to Dedham for a morning group run, enjoy the streets, and follow with a toast of the Fourth. Happy July and the Fourth Of July, Rich Hart | | | | cdieh Posts: 840 | | posted: 06-25-12 12:00pm http://www.boston.com/yourtown/news/needham/2012/06/black_bear_sighted_in_needham.html?p1=Well_Local_Links | | | | MadDog_McD  Posts: 112 | posted: 06-25-12 2:02am
looks like the CR is TJ\'s 27:16 performance from last year. What\'s the CR bonus$ for anyone under 27:16? I didn\'t see any mention of this in the application/flyer. Not sure why my previous post came up "private"... | | | | MadDog_McD Posts: 112 | posted: 06-25-12 2:00am
looks like the CR is TJ's 27:16 performance from last year. What's the CR bonus$ for anyone under 27:16? I didn't see any mention of this in the application/flyer. | | | | MadDog_McD Posts: 112 | posted: 06-25-12 1:52am
I'm finding out the hard way how weak this beer is: NewBAle: 4.7% for comparison DFH60: 6% DFH90: 9% Consider yourself warned | | | | joec Posts: 1393 | posted: 06-24-12 8:57pm
Very fast crowd at the BAA 10K. Congratulations to John Sullivan and Justin for a great race. <b>June 24, 2012 B.A.A. 10k Place Div/Tot Div Split5k Nettime Pace Name Ag S Race# City/state Team</b> <i> 1 1/445 M3034 13:51 27:29# 4:26 Geoffrey Mutai 30 M 1 Kenya 2 1/144 M2024 13:52 27:53# 4:30 Philip Langat 22 M 9 Kenya 3 2/144 M2024 14:08 28:21# 4:34 Ali Abdosh 24 M 4 Ethiopia 4 1/349 M3539 14:11 28:30# 4:36 Ahmed Baday 38 M 11 Morocco 5 3/144 M2024 14:08 28:37# 4:37 Allan Kiprono 22 M 5 Kenya 6 1/381 M2529 14:12 28:38# 4:37 Sam Chelanga 27 M 3 Eugene OR NIKE 7 4/144 M2024 14:12 28:40# 4:37 Lani Rutto 23 M 6 Kenya 8 5/144 M2024 14:19 28:46# 4:38 Levy Matebo 22 M 2 Kenya 9 2/381 M2529 14:50 29:41# 4:47 Simon Ndirangu 26 M 8 Kenya 10 2/349 M3539 14:49 29:43# 4:47 Samuel Ndereba 35 M 7 Kenya NIKE 11 6/144 M2024 15:00 29:50# 4:48 Landon Peacock 24 M 15 Lenoir NC 12 7/144 M2024 15:00 29:59 4:50 Timothy Ritchie 24 M 18 Brighton MA BOSTON ATHLETIC ASSOCIATION </i> <b> 57 2/125 M5054 18:09 36:06* 5:49 John Sullivan 51 M 1649 West Roxbury MA HFC STRIDERS 64 4/243 M4044 18:11 36:33 5:53 Justin Renz 40 M 1618 Milton MA HFC STRIDERS </b> | | | | mc.lynch Posts: 599 | posted: 06-22-12 10:08pm
Interesting article on hydration. http://www.outsideonline.com/blog/tim-noakes-on-the-serious-problem-of-overhydration-in-endurance-sports.html | | | | jjrenz Posts: 743 | posted: 06-19-12 5:01pm
I cobbled this together. If I missed you, it was not intentional. I have tried to compile each person's best 5K over the past 6 weeks or so. If you ran a faster race that affects your standing, let me know. Note, all times are rounded up if they were in fractional seconds. WOMEN EILEEN CAKOUROS 1W 2101 BRENDA EGIZI 2W 2129 EMMILY PAPPAS Norwood MA 3W 2221 Paulina Mehaunz Norwood, MA 4W 2259 Lyn Atkinson Mansfield, MA 5W 2741 KERRY DIEHL Dedham MA 6W 3723 | | | | GiantsFan Posts: 1093 | posted: 06-19-12 2:46pm
HFC Workout, June 20, 2012 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout 15 / 20 Min. Run 2 x 200m Pace = The Pace of the Workout, Rest = 200 Jog Group 1: 8400 Meters 20 x 400 Pace = 5K Race Pace Rest = 100m Jog Or 10 x 400 x 2 Sets Pace = 5K R.P. Rest = 100m Jog after each, 3 minutes between sets Group 2: 6800 Meters 4 x 400 x 4 Sets Pace = Same as above Rest = 100m Jog after each, 3 minutes between sets Cool Down Run of 15 to 20 minutes 6 x 80 to 100m Strides. Stretch lightly in the parking lot for a few minutes. Follow w/ hydration. Roads Those who are going to run the roads should post so others in a similar way will come to join. A run is always better when shared. Workout: Tonight�s workout is per request from a few weeks ago. Steady rhythm is the goal. If you feel good and your group is in sync, up the tempo a bit on the back-nine, so to speak (actually, back 10). Groups can decide how they�ll get them done, but they should fit into one of the above frameworks to make it work smoothly on the track if we have a good-size crowd. If people are more inclined to do part of the workout off-track, you could add some loops around the practice fields. However, before we schedule such a workout, the field should be checked to make sure that the left field / third base side is runnable. If that is the consensus, I�ll try to get to the X early enough to put out some cones for a loop. Otherwise, we could move that workout to a couple of weeks from now (next week will be the day before the MAD Scramble). Track Etiquette: With potentially a lot of people on the track in almost constant movement, a few reminders for the track. Try to keep in single file in your group as much as possible. If you are running off the shoulder of another, just try to stay within the first lane as much as possible. Always pass on the outside (if you are getting passed, stay where you are on the inside). Those finishing an interval should finish towards the inside as people may be passing you on the outside. Be careful when entering / starting your interval. Look back to see if there are groups coming up, especially groups that are running at a faster pace than your group. Let them go and then start. Recovery: Doing a lot of volume on the track increases the likelihood that you may be feeling it tomorrow. As always, use your recovery day as needed. Your distance tomorrow may be strong if you feel up to it, but don�t force the issue. As on all recovery days, don�t use the watch. Happy End-Of-School Year, Rich Hart | | | | canning027 Posts: 443 | posted: 06-19-12 10:11am
Since the spring season has passed and summer is upon us I was wondering what HFC has for goals (both individual and team) for the upcoming racing season. Are people just building base for cross country or fall marathons? Do people plan on doing as many summer road races as possible? Does Holmes want to finish a meal at Lewis' within an hour? Okay, that last one is a stretch, but I think you get the point. I figure that having people say "here's what I want to get out of this summer" will help the coaches come up with a training plan. I know that my goals for the summer revolve on shorter, faster races (the 4 x 1600, Goggin Deuce, handicap mile and Fresh Pond) which will gradually move to longer races (CVS and cross country) that will end with a strong HFC showing in December (Lexington). So, I have to ask, what are your goals for the summer? | | | | jake_os Posts: 1459 | posted: 06-19-12 12:28am
Shout out to MCLynch for most HFC miles last week according to HFC Mileage. Lnch out-ungered unger 69 to 64. Oh yeah. | | | | MadDog_McD Posts: 112 | posted: 06-18-12 3:45pm
Couple requests for this week that I'd like other people's input on: -As other threads have alluded to, I think our track sessions need more volume. The historical volume of our track session have generally been 5k or less and I believe it should start moving towards 8k-10k. While 5 kilometers of track work will get you [i]through[/i] a 5k road race, heavier workout loads will help people improve over this distance. In addition, I think more volume is necessary for longer summer races. -I don't know about other people but with the exception of the Goggin 2miler in August, I probably won't be racing on a track until next winter. With that said, a track is helpful for pacing/keeping things honest for distances less than 1 MILE. I propose a session that incorporates an on/off-track approach. An example would be 1000m on the track then ~3min interval on the adjacent fields. The track interval would get you onto the proper pace, the "field interval" be done on feel/internal-pacer and the rest is achieved jogging to&from the track/field. Until they start making quarter-mile markings on your local 5k race, I'd be helpful to run some intervals on feel without the benefit of a watch/lap-count. I'm throwing these out there and I want to hear what people think. | | | | Dan_Atk Posts: 1041 | posted: 06-18-12 1:42pm
Lyn and I are leaving for Russia in 10 days to meet our boys. It turns out we need to have an accountant verify the financial information that we've put together. I'm sure we know plenty of accountants, but trying to find someone who can do this last minute might not be so easy. So if anyone is able to help with this, or knows someone they'd recommend who could help, could you let Lyn or I know (or just respond here if easier). This is for the Russian gov't, so I'm not sure that credentials are overly important, but, on "Accountant's or some official's letterhead", we need someone to certify a few items: -Details of our home (how long we've owned it, current value & mortgage) -Savings & Investments, including retirement funds -Other property values (e.g. cars) Thanks. | | | | Dan_Atk Posts: 1041 | posted: 06-15-12 9:05pm
Anyone feel like getting in 12-15 miles early on Sunday? If someone takes me up on this, it'll force me to wake up at a reasonable time and run before it gets too hot, unlike last Sunday when I slept til noon and ending up running when it was in the mid-80s. Anywhere relatively local is fine. | | | | speedstar3  Posts: 221 | posted: 06-15-12 12:57pm
.......... | | | | speedstar3 Posts: 221 | posted: 06-15-12 12:54pm
BU is going to the Patriot league! | | | | joec Posts: 1393 | posted: 06-15-12 7:41am
Anyone running McKeon Post? 3.5miles this year. If you will be there, we need to put out some race applications on the cars for the Mad Scramble. I think Rachel and Chris Diehl will be there with race applications. If you can help out and put race applications on the cars, it will be a great. Another race is the Easton 5 miler. Gary - if you are going to the Easton race, I can bring a stack of applications and drop them off tonight. If you are solo, just put them on the registration table. If you get enough striders at the race that can help, putting them on the cars would be great. Thank you everyone and good luck racing this weekend. | | | | tunger01 Posts: 481 | posted: 06-14-12 9:35am
harvey blonder to race ed groden in the 1 hour run at the xaverian brothers track on ed's 60th birthday... | | | | joec Posts: 1393 | posted: 06-12-12 10:47pm
Good running for everyone at the Milton 10K/5K. A win for Eileen in the 10K, 2nd for Justin, 4th for Kevin in the 5k. <b>Milton 5k Road Race PLC Time Pace PLC/Group PLC/Sex Bib# Name Town, State</b> <i> 1 18:04 5:50 1 30-39 1 M 91 Greg Norton Milton,MA </i> 4 19:04 6:09 3 30-39 4 M 283 KEVIN Doyle Milton,MA <b> Milton 10K Road Race PLC Time Pace PLC/Group PLC/Sex Bib# Name Town, State</b> <i> 1 36:26 5:53 1 30-39 1 M 434 Corey Bachand New Bedford,MA </i> 2 37:18 6:01 1 40-49 2 M 372 Justin Renz Milton,MA 21 43:43 7:03 1 40-49 1 F 306 Eileen Cakouros Milton,MA 49 46:59 7:35 14 40-49 42 M 257 Joe Ciavattone Milton,MA 110 52:52 8:32 1 50-59 34 F 519 Rachel Shanor Milton,MA | | | | GiantsFan Posts: 1093 | posted: 06-12-12 6:56pm
Wednesday, June 13, 2012 | | | | Tim Resker Posts: 131 | posted: 06-12-12 3:27pm
I am thinking Wednesday August 1st based purely on my availability. Any particular problems with this date from a Club standpoint? I will submit a request to the Exec Board to fund a keg purchase. Tim | | | | EFGroden Posts: 1060 | posted: 06-11-12 9:04pm
Continuing speed for the coming weekend and back on the track (sorry, Rous, but relief is on the way). Good week to introduce the "Kenyan workout" to anyone who is not racing (like a Kenyan). Downward ladder: 500-400-300-200-100; 300 jog rest (about 2 minutes); pace = fast, meaning start around 85-90% effort and push progressively faster. Reset with a 4-5 minute jog and go again. If you still feel some spring in your legs, a third set is recommended. This workout is speed, not grind, so only attempt the third set if your speed is within you. For the following week, the weekend workout will be at Turner's Pond in Milton on a flat, crushed stone surface. Still speed, but not on the track. We also plan to clean up the MAD Scramble course post-workout for those who can lend a hand. The recruiting light is always lit. | | | | roussin  Posts: 101 | posted: 06-11-12 3:16pm
I did my workout alone on Saturday morning and then set out for 5-6 miles in Cutler Park. I was just trotting along at 7:30 or so on some winding singletrack when I hear somebody coming fast behind me. I pulled over and this gray-haired fella absolutely blows past me. I proceed, for the hell of it, to run after him and start a casual conversation (basically to be a pain in the ass). The only problem was that we were absolutely flying (I underestimated his pace) and I was tapped-out from the morning workout. So I'm now pretty much hanging on as we do somewhere around 6 minute pace (maybe under, I wanted to check the Garmin but judged it unwise) on winding trails strewn with rocks and roots. He proceeds to tell me that he has another 4 minutes of tempo and why don't I come along for the whole thing. So I do...barely. Long story short, it was a bit of a bonding experience and he introduces himself as Colin Corkery. He asks me my running story and I ask his. His was far better: Masters World Champ Qualifier in the 800m. Winner of the Fifth Avenue Mile (50-59 category). Amazing story about his DIII exploits as the only runner on his "team" (see links below). http://news.google.com/newspapers?nid=1915&dat=19810523&id=OgUhAAAAIBAJ&sjid=13UFAAAAIBAJ&pg=5361,5055970 http://news.google.com/newspapers?nid=1915&dat=19810523&id=OgUhAAAAIBAJ&sjid=13UFAAAAIBAJ&pg=5732,5065607 http://masterstrack.com/2008/01/2371/ Colin seems to be a super good guy and does not run with a team. Hasn't competed in a while. Thoughts? | | | | AjHDr0p Posts: 765 | posted: 06-10-12 8:44pm
It was a hot one out there. Great job from Chris coming off a strong 400 the NIGHT before. PLC Time Pace PLC/Group PLC/Sex Bib# Name Town, State Spec. Team 1 16:38 5:22 Age? 1 M 18 Kevin Jillson E Sandwich,MA 2 17:33 5:40 Age? 2 M 17 Andrew Holmes Quincy,MA 3 18:43 6:02 Age? 3 M 3 Mark Burke Plymouth,MA MSP 4 18:49 6:04 Age? 4 M 217 Aharon Wright Somerville,MA Unknown Entrant 5 18:51 6:05 Age? 5 M 202 Andy Habel Conway,MA Unknown Entrant 6 19:35 6:19 Age? 6 M 220 Chris Canning Auburndale,MA | | | | mudcat92 Posts: 182 | posted: 06-07-12 10:16am
Good news... The club made $300 from working the Skyhawk Invitational Track Meet at Stonehill College on Saturday April 14, 2012. Thanks to all who showed up to work and thank you Rich Hart... Jim Clifford HFC Striders Treasurer | | | | joec Posts: 1393 | posted: 06-05-12 9:37am
there is a new marathon sports opening this month at mansfield crossing on 287 School St, across from the LLBean Complex. This is store number 7 for them and a good location for me and a few other area striders. http://www.marathonsports.com/pages/mansfield | | | | GiantsFan Posts: 1093 | posted: 06-05-12 2:56am
Xaverian 6:30 Active Warm-Up should start 6:45 / 6:50 Warm-Up Run begins (15 / 20 minutes) 7:05/7:10 Track workout begins Workout: 6400 Meters 2 x 200 Pace = 5K Race Pace Rest = 200 Jog 3 x 800 - 800 - 400 Pace = 800's @ 5 Mile R.P., 400's @ 3K Rest = 60 seconds after the 800's, 3 min. after 400's Pace: 5M R.P. of 26:00 - 800's @ 2:36, 400's @ 73/74 5m R.P. of 30:00 - 800's @ 3:00, 400's @ 82/83 5m R.P. of 35:00 - 800's @ 3:30, 400's @ 1:37 / :38 Cool Down = 20 mintes Roads: The TJ - endorsed modified "Blonder Special" Out for 45 minutes, back in 37 / 38. Strides should follow: 6 x 70m WORKOUT: Some strength with a little bite. The 800's should be consistent, strong, but don't get carried away by getting too aggressive with the pace. The rest is short, so it is important to be running in a group that does not have a large gap from front to back, as this will compromise the rest (either by being too short for the last finishers, or too long for the front folks). The 400's should represent a 5 to 8 second difference per lap from the 800's. This will set you up nicely for a needed surge in the middle of a race, and a strong finish. The suggestions on the other post were certainly considered, but the 400-400-800 workout was done recently, so I thought that it was too soon to revisit. While it is a favorite of some, it's good to mix it up a bit. ** Some Core drills are always a nice complement to any workout. Planks, "Dead-Bugs", Push-Up Leg and Arm raises all provide some positive conditioning. TEAM WORKOUT TRACK ETIQUETTE & GROUP RUNNING: A few notes after some observations from the track workout last week. First, try to stay on the inside of the track lanes. While it is not necessary that everybody run in lane 1, try to run off another's shoulder if you aren't on the inside. This allows those who are passing your group to go by comfortably. Second, if your group is finishing as another group is passing / continuing, always finish to the inside. To head to the outside runs the risk of cutting off another who is going by. Third, while one member of each group tends to be the keeper of the time interval, it is important that everybody be aware of how much time is left in the rest so that groups can start together at the correct time. A big advantage of team practice is to be able to run together in groups of people running similar intervals as you. Allow this to happen by being prepared to start when the group is scheduled to go. When it your group's time to start, get on the track together and go. One important point is that you should always look down the track before exiting the infield so you don't cut off someone running towards the finish line. It's great for the club to have such strong numbers at practice, but it's important that we make things operate as smoothly as possible. RECOVERY DAY: Remember that recovery is the key. Watches are a suggestion, but should not be the focus. Cover the distance. Set yourself up for Friday's distance, followed by a weekend race or Saturday's turnover workout. LONG RUN: There was a debate on a earlier post regarding the question of whether it's a good idea to do your long run after a workout or a race, and the answer is yes. Sunday's usually provide the needed time (and post-run recovery time) to get in your longest run of the week. Obviously, family schedules will determine your availability, but when possible, get out and go long. POST-RUN NUTRITION & HYDRATION: It is always recommended that you try to eat within an hour to hour and a half following your run, especially after harder efforts. While our club has traditionally got the hydration thing down pretty well, it is also important that you make sure that you replenish soon after your workouts and longer efforts. Treat that body like the temple that it is. Yours in Track, Rich Hart | | | | EFGroden Posts: 1060 | posted: 06-04-12 5:52pm
After the recent flurry of well-attended and well-run races, group weekend workouts are back on the schedule beginning June 9 or 10. As you know, to be able to race effectively at 5K and above you need a combination of strength and speed. Wednesday�s workouts have been focusing on strength. Beginning this weekend, the weekend workouts will focus on speed. Reading over comments on the running logs, many of you will benefit from some speed workouts, as you will be better able to run faster during key segments of a race. It�s not necessarily about kicking, but rather coping with early and mid-race pace changes. Let�s begin with the standard weekend speed workout: 4 x 400 + 4 x 300 + 4 x 200, 200 jog within each set, 400 jog between each set, everything run at 90% effort. As part of your warmup, do 4 x 100, where the first 2 strides are range of motion and the last 2 strides build to 90-95% effort. As part of your warmdown, do 4 x 100 where the first 2 strides build to 90-95% effort and the last 2 strides are range of motion. Racing flats are recommended; spikes are not (unless you will be racing in spikes). This workout goes by in a blur, so don�t blink. You may finish this workout wanting more, but do not extend the track session. Euphoria is a good thing; revel in it. Rather than forcing a 9 AM Saturday start time, it may be better if small groups get together at mutually agreeable times and locations. Please post your preferences. Comments and questions welcome. | | | | ScottyWiz  Posts: 278 | posted: 06-04-12 1:50pm
I have two pairs of the Saucony Kilkenny XC3 FLATS (not spikes), size 12.0, that I bought in March 2011. I was a big fan of the 1st and 2nd generations (XCs, XC2s) of the Kilkennys, but the 3rd generation (XC3s) represented an "update" (i.e., a fucking change for no good reason), and hence the fit was just not the same for me. (E.g., I wore size 11.5s in the XC2s, but the XC3 size 11.5 were too small, but the size 12.0 too large.) Other people swear by them, so it's the classic "It's me, not the shoe." I only ran in each of these once or twice (WITH socks) for probably a total of 10 miles in each pair, before going back to my older XC2s. I don't know the exact mileage because they were forgettable runs during a very forgettable time. Anyone want them? I was just going to try and donate them, but thought I'd check in with the board first. I'll bring them by the X one of these weeks if anyone is interested. One pair is blue/white, the other is a green/yellow/black sort of deal. | | | | hbrunner Posts: 661 | posted: 06-04-12 1:27pm
Checked them out TJ - not ready to put it on my IPOD yet, but it may yet grow on me - when I want loud I usually go to the Dropkick Murphys Here's one for you, though: http://www.youtube.com/watch?v=ss-oG033kN4 | | | | houdewinked Posts: 414 | posted: 06-04-12 12:11pm
Rich - any chance you can post the Wed. workout early. I can't make it Wed night and would like to try to run the workout Tues. at X @ 6:30 pm. Any other takers? | | | | sirdaniel421  Posts: 138 | posted: 06-04-12 12:45am
Today is his birthday, wish this 15 year-old a happy and youthful birthday. GO AddIDa-s! | | | | joec Posts: 1393 | posted: 06-03-12 9:31pm
<b>Sunday June 3, 2012 SmuttyNose 5K Hampton NH Place Div/Tot Div Name Ag S No. City St Net Time Pace Gun Time </b> 1 1/3 M-OPEN LEE DANFORTH 34 M 345 Norwood MA 15:57.5 5:09 15:58.1 14 2/98 5KM5059 JIMMY FALLON 52 M 461 Walpole MA 18:06.1 5:51 18:07.1 54 9/142 5KM4049 STEVE HOUDE 46 M 701 Medway MA 20:33.2 6:38 20:34.8 62 3/202 5KF4049 EILEEN CAKOUROS 44 F 210 Milton MA 21:01.4 6:47 21:03.4 67 9/98 5KM5059 GUY BARRA 59 M 61 Cantonl MA 21:13.0 6:51 21:19.8 68 11/142 5KM4049 JOE CIAVATTONE 46 M 262 Milton MA 21:23.6 6:55 21:25.3 71 10/98 5KM5059 PAUL CORCORAN 54 M 300 Needham MA 21:30.0 6:57 21:36.9 79 2/82 5KF5059 BRENDA EGIZI 52 F 445 Westwood MA 21:42.1 7:00 21:44.1 96 15/98 5KM5059 CHRIS DIEHL 50 M 383 Dedham MA 21:58.8 7:06 22:05.9 605 88/303 5KF3039 LYN ATKINSON 35 F 43 Mansfield MA 28:03.0 9:03 29:36.6 1273 167/202 5KF4049 KERRY DIEHL 46 F 384 Dedham MA 37:23.8 12:04 38:57.4 <a class="dark" href="http://www.coolrunning.com/results/12/nh/Jun3_Smutty_set1.shtml " target="_blank">http://www.coolrunning.com/results/12/nh/Jun3_Smutty_set1.shtml </a> <b>Sunday June 3, 2012 Corrib 5K W. Roxbury Place Name City Bib No Age Gend Age Group Time Pace </b> <i> 1 Ed Colvin Roslindale MA 866 19 M 1 13-19 15:35.1 5:02/M</i> 2 TJ Unger 1893 33 M 1 30-39 16:02.2 5:10/M M 1 40-49 17:39.6 5:42/M 7 John Sullivan West Roxbury MA 1116 51 M 1 50-59 17:40.7 5:42/M 15 Christopher Roussin West Roxbury MA 475 40 M 4 40-49 18:56.3 6:06/M 21 William Weschrob 1591 43 M 6 40-49 19:26.0 6:16/M 33 Rich Sherman 1916 41 M 11 40-49 19:56.1 6:26/M <a class="dark" href="http://www.coolrunning.com/results/12/ma/Jun3_Corrib_set1.shtml" target="_blank">http://www.coolrunning.com/results/12/ma/Jun3_Corrib_set1.shtml</a> <b>Saturday June 2, 2012 ST. CATHERINE of SIENA SCHOOL 5K Norwood, MA Place Name Bib# Ag Div/Tot Div City/state Time Pace </b> 5 TOM VOSSEN 721 38 3/9 M3039 Norwood MA 20:20 6:33 16 EMMILY PAPPAS 757 25 1/4 F2029 Norwood MA 22:21 7:12 http://www.coolrunning.com/results/12/ma/Jun2_4thAnn_set1.shtml | | | | MadDog_McD Posts: 112 | posted: 06-03-12 12:32am
there is a town in north ontario - neil young | | | | amekk  Posts: 112 | posted: 06-01-12 9:05am
Anyone interested in this race tomorrow morning? It looks like Jake Churchill won it in 2008. On their Facebook link someone said that they will have over 1000 runners. http://www.foxboroagainstdiabetes.com/ Amine | | | | GiantsFan Posts: 1093 | posted: 05-30-12 1:20pm
Please read the workout update regarding the lacrosse tournament game at Xaverian tonight. | | | | houdewinked Posts: 414 | posted: 05-30-12 12:36pm
Bad news for anyone doing the series that didn't register in advance for this Sunday's race - Will Run for Beer!!!! My brother appealed to the race director and tried NE Runner for help, but no luck! Hi Greg, I am sorry but the race closed out on May 22 and numbers have been assigned. We have reached the limit allowed by the towns the race is run on. To be fair to all the people I have had to say no to, we cannot make any exceptions. here is the info from the race website Will Run For BEER 5K RACE CLOSED May 22nd Registration is closed. We are no longer able to enter any more participants as our race quota is full. Note there is no RACE Day registration either and we do not back fill for people that cannot make it or want to transfer. Please do not call or email any of us asking to get into the race. Do not show up on race morning thinking you can talk your way into getting a number or that there will be spots available. We will NOT be giving out any more numbers. -- Linda St. Laurent LOCO Sports, Inc. 603-659-2824 | | | | GiantsFan Posts: 1093 | posted: 05-30-12 9:21am
Wednesday, May 30, 2012 Xaverian 6:30 Warm-Up Starts 6:45 Start 15 to 20 Minute Run ** Upon returning to the track, do an active stretch. Stretch while moving - Full Body Routine (Neck, Arms / Shoulders, Hips, Quads, Hamstrings, Calves, etc...) Strides WORKOUT: 5200 Meters 2 x 200 - 5K Race Pace Rest = 200 Jog 1200 5 Mile R.P. 2 x 800 - 600 - 400 - 5K Race Pace Rest = 90 seconds between each, 3 minutes between sets Pace Chart: 5 Mile 5K 1200 800 600 400 25:00 ~15:20 3:45 2:28 1:51 74 30:00 ~18:20 4:30 2:56 2:13 88 35:00 ~21:25 5:15 3:25 2:34 1:43 ROADS: For those who raced on Monday and are not recovered enough to get on the track, or for those who are looking for a good road workout tonight, come to practice and run with others. Not a bad idea to add some "Tempo" pushes during your run (ex. 3 x 6 minutes). Always finish regular distance runs with strides. Recommended: Core exercises to follow (ex.: planks, crunches. dead bugs (on your back. legs up), etc... WORKOUT: Realizing that many raced recently, and many will also be going this weekend, the overall distance of the workout tonight will be lessened a bit. As always, the 200's should be done at a pace that will prepare you to run your intervals. The 1200 establishes some slight fatigue, and pads the overall distance of the session. The step-downs should provide some turnover. The rest should be short, so it is important to run with others of similar fitness and workout goals. No need to race the late intervals. Save that for when you're wearing a number. WARM-UP / COOL DOWN: Remember that a good warm-up prepares you for the workout, and gets your legs and body ready to run the workout. If you do not get ready properly, the harder intervals will take more out of you, leaving a longer, more lingering post-workout stress. A good run after the track session is complete will go a long way towards your recovery, an important point with a weekend race ahead. RECOVERY DAY: Remember to get in your run tomorrow with future racing in mind. The watch is not important but covering the distance is. While you may feel fine, do not push the recovery run if you are hoping for a good racing effort this weekend. Always finish your recovery run with strides. Good to be back at Sea Level, Rich Hart | | | | joec Posts: 1393 | posted: 05-28-12 10:41pm
Dan put in a strong double this weekend with the Run to Remember 1/2 and Chris's Run 5K. Good efforts at both races. <b>Run to Remember 1/2 Place Div /Tot Div Nettime Pace Guntime Name Age Sex Race# City/state </b> 71 25/820 M3039 1:28:52 6:47 1:28:55 Daniel Atkinson 35 M 481 Mansfield MA | | | | joec Posts: 1393 | posted: 05-28-12 2:52pm
<b> THE 10th ANNUAL CHRISTOPHER'S 5k RUN & WALK for DIABETES West Bridgewater, MA May 28, 2012 Place Name Bib# Ag Div/Tot Div City/state Time Pace </b> 1 TJ UNGER 293 33 1/31 M3039 Roslindale MA 15:41 5:03 *tied course record <i> 2 GREGORY PUTNAM 172 42 1/47 M4049 Stoneham MA 15:58 5:09 </i> 3 ANDREW HOLMES 97 26 1/14 M2029 Quincy MA 16:21 5:16 <i> 4 NICK GREEN 311 18 1/15 M1519 Stoughton MA 16:23 5:17 </i> 5 JAKE CHURCHILL 347 38 2/31 M3039 North Easton MA 16:41 5:23 6 JASON CAKOUROS 297 47 2/47 M4049 Milton MA 16:43 5:23 7 JUSTIN RENZ 327 40 3/47 M4049 Milton MA 17:13 5:33 11 TOM VOSSEN 189 38 3/31 M3039 Norwood MA 18:30 5:58 14 BILL BUCKLEY 209 53 1/31 M5059 Raynham MA 18:57 6:06 15 DANIEL ATKINSON 13 35 5/31 M3039 Mansfield MA 18:58 6:07 30 HARVEY BLONDER 20 58 4/31 M5059 Canton MA 21:01 6:46 38 BRENDA EGIZI 341 52 1/18 F5059 Westwood MA 21:29 6:55 40 JOE CIAVATTONE 292 46 10/47 M4049 Milton MA 21:34 6:57 57 GARY MCNAMEE 315 49 13/47 M4049 North Easton MA 23:21 7:31 71 PATRICK WALSH 312 48 18/47 M4049 Canton MA 24:18 7:49 | | | | tunger01 Posts: 481 | posted: 05-27-12 11:36am
things were on the up and up for brendan lynch yesterday as he placed 14th overall and 5th in his age group at the 20th annal wachusett mountain race...he tackled the grueling 4.7 mile course in a final time of 34:05...congratulations to blynch on a fantastic effort... PLACE TIME NAME Div/Tot CATEGORY TOWN CLUB 1 29:01 Brandon Newbold 1/33 M30-39 Nottingham, NH Whirl 2 29:04 Eric MacKnight 1/22 M20-29 Clifton Park, NY Albany Running Exchange 3 29:10 Jim Johnson 2/33 M30-39 Madison, NH CMS 4 29:45 Todd Callaghan 1/43 M40-49 Beverly GCS 5 30:18 Tim Van Orden 2/43 M40-49 Bennington, VT CMS 6 31:09 Mike Quintal 3/33 M30-39 N. Andover CMS 7 31:30 Matt Veiga 2/22 M20-29 Lynn 8 31:41 Dave Dunham 3/43 M40-49 Bradford CMS 9 32:01 Sam Wood 3/22 M20-29 Laconia, NH CMS 10 32:04 Brian Ruhm 4/43 M40-49 Nashua, NH GCS 11 32:30 Rob Hult 5/43 M40-49 Harvard 12 33:03 John Kinnee 4/33 M30-39 Ayer NMC 13 33:44 Sean McDonough 4/22 M20-29 Somerville Somerville Road Runners 14 34:05 Brendan Lynch 5/33 M30-39 Dorchester HFCS | | | | joec Posts: 1393 | posted: 05-26-12 6:09pm
Congratulations to everyone at Gilios. Amine scores another PR! <b> 10th Annual Joseph & Rose Gilio Memorial 5k Road R PLC Time Pace PLC/Group PLC/Sex Bib# Name Town, State</b> 3 17:42 5:43 1 50-59 3 M 658 John Sullivan W. Roxbury,MA 5 20:20 6:34 2 50-59 5 M 644 Amine Mekkaoui Dover,MA 15 21:43 7:00 5 50-59 14 M 682 Kevin Sweeney Norwood,MA 20 22:29 7:15 1 20-29 5 F 626 Emily Pappas Norwood,MA 22 22:59 7:25 3 40-49 6 F 690 Paulina Mehaunz Norwood,MA | | | | jjrenz Posts: 743 | posted: 05-25-12 3:59pm
Dear Striders, Please save the date of Sat June 23. I would propose that guys who are not racing that weekend do a workout in Milton on the MAD Course around 9 am. (Turner's Pond is great for a flat 1k repeats workout on dirt) and then I would like as many hands as Joe and I can get to work on the course in the woods between 3.5-4+ as there are limbs down and mud and we need to do some work on the course. Many hands make light work. I will host a BBQ w burgers and dogs at my house for lunch afterwards if you all will help me. (BYOB - I have seen you guys drink!) I am doing the BAA 10k on Sunday AM so I won't be running the workout. Please help! Justin | | | | sirdaniel421 Posts: 138 | posted: 05-24-12 11:46am
Just curious to know who's in for a spectacularly beautiful run around the pond this Saturday? 2.5. mile and 5 mile loop. I believe we got Canning, TJ (spectator), Lee, and a few others for a nice HFC-filled and fun-fledged race | | | | jake_os Posts: 1459 | posted: 05-22-12 11:59pm
Hi There! I�m pinch hitting for Rich this week. Rich is in Colorado for the NCAA DII Outdoor Championships! Good luck out there Rich! Here in Westwood we are suggesting a concept workout or a distance run on the roads. The suggested workout this week is designed for strength disguised with shorter repeats. It is: 6 x (500 meters hard, 300 slow jog rest, 300 meters hard, 100 meters rest) or more simply, 6 x (500H, 300R, 300H, 100R)* No extra rest between sets! You define the slow jog rest. Target your hard pace as 5K or faster, perhaps even your 2 mile pace. Start the very first 500 at the 100 meter START line to optimize running the straightaways (versus running more curves). Start with strides and the 2 x 200 team strides. Some folks like Thor, MadDog and the General should consider doing 8 sets of this workout. Six sets will be very hard if done righteously. Rich emphasizes pre and post workout strides as well as active drills. This is very important especially on Wednesday when we are allowed more time in our lives to work on this stuff. I see the same 3 or 4 people stretching and doing strides each week. Take the time to do your post-workout strides with Shaggy, Math, and BB. Maximize your Wednesday time (and Saturday with Ed) to help maximize your potential. You�ve already got the Wednesday hall pass and Lewis� can wait. They are open late. *Solicit TJ Unger for further onsite instruction CHEERS! | | | | EFGroden Posts: 1060 | posted: 05-22-12 7:23pm
Races, races and more races are on the schedule for the next 2 weekends and we should all take advantage. Go short, go long, but just get out there. In related news, to clear roster space, I"ve been put on the 15 day DL (burst Baker"s cyst), hoping it doesn't turn into 60. Jim Clifford is now Fresh Pond eligible. | | | | joec Posts: 1393 | posted: 05-22-12 12:53pm
We now have a 15% discount for HFC runners to the Running Warehouse. They sell shoes, clothes, equipment, etc. http://www.runningwarehouse.com This discount cannot be used with any other discounts and is only valid for online purchases. The discount code is HFCSTRID and may be entered on the checkout page in the "Redeem Coupon Code" box. Note - this discount code must not be published anywhere publicly or they will discontinue it. Note - the discount code will be discontinued if it is not used for 6 months. Additional contact info: Leo Lenting Running Warehouse Team Sales Toll Free: 1-800-606-9598 Direct: 805 540-7905 Email: team@runningwarehouse.com Web: http://www.runningwarehouse.com | | | | Dan_Atk Posts: 1041 | posted: 05-20-12 9:27pm
I'm not very good at posting results, so I'll leave that for someone else, but will point out those Striders that seem to have run today, including a couple of overall wins: Chris Kelly wins a 2-miler in Westwood Tom O'Reilly makes his HFC debut with a 30:52 at the Harpoon 5 miler Lyn and I both ran a 5k in Mansfield Then there was this one - a pretty slow 5K (guessing it was 10K), but a win is a win: http://www.coolrunning.com/results/12/ma/May20_Hollis_set1.shtml Anybody else race today? | | | | BruceRogers  Posts: 152 | posted: 05-20-12 1:34pm
I regret that I will be out of the country travelling on the weekend of 03-June-12. So, I will not be able to run the 5K. I registered many months ago so if someone wants to take my spot, get the free T-shirt and drink as much beer as the organizers allow - you are most welcome. Just send me a note and I'll provide the registration number: Bruce_jinyu@yahoo.com | | | | jjrenz Posts: 743 | posted: 05-18-12 8:57pm
Please consider racing next weekend if you have the opportunity in your personal calendar - 2 potential Grand Prix races. Next Saturday the 26th, we would like a good crowd to try and run the 2.5 mile Fresh Pond loop at 10 AM. In addition, or instead of, please consider Frank Nelson's race, Christopher's Run, a 5k race on Monday morning at 11 AM. I have been travelling a lot but I will make one of these races next weekend and hope to see many of you in green on the roads! | | | | EFGroden Posts: 1060 | posted: 05-18-12 9:09am
A lot of races are showing up on the calendar, so the training group will be smaller. If you are heading over to X on Saturday morning or will be running a workout instead of racing this weekend, a Skiffle workout is in order: 4 minutes on, 2 minutes off run over whatever terrain suits your fancy. 6 to 8 repeats run consistently. This workout is a compliment to Wednesday's pace intervals. (Our musicians can tell us whether Skiffle has anything to do with 4/2 time; I just liked the name.) Are we considering an HFC @ Fresh Pond day soon? I'm seriously considering a May 25 appearance. | | | | corcoran Posts: 584 | posted: 05-16-12 6:17pm
Kyle Merber of Columbia. The video from track level isn't great, but the time is! http://hepstrack.com/blog/2012/05/14/oh-my/?DB_OEM_ID=9600 | | | | GiantsFan Posts: 1093 | posted: 05-15-12 10:49pm
Workout for May 16, 2012 6:30 @ Xaverian Workout 15 / 20 Minute Warm-Up Run 2 x 200 Pace = 5K Race Pace, Rest = 200 Jog 400 5 Mile Race Pace Rest = 60 seconds 600 Same Rest = 90 seconds 800 Same Rest = 2 Minutes 1000 Rest = 2:30 1000 Rest = 2:00 800 Rest = 90 seconds 600 Rest = 60seconds 400 Workout Chart: 5 Mile Per Mile 400 600 800 1000 25:00 5:00 75 1:52 2:30 3:08 30:00 6:00 90 2:15 3:00 3:45 35:00 7:00 1:45 2:38 3:30 4:23 20 Minute Warm-Down Road Work: If you are not on the track, come to practice to join others for a run on the roads. Make sure that you finish your run with 5 or 6 x 80m strides Stretching should follow. Workout: Make sure that you run your pace during the intervals, and manage your rest times so the second half of the workout goes well. The idea is to stay consistent so you'll be ready for racing. Run with the correct group. If you go too hard early, there will be hell to pay during the second half. Recovery Day: If you are stiff tomorrow, use your run to recover in order to train well by the weekend. Remember, as always, the watch is not important during the recovery day. Just cover the distance. Happy Mid-May, Rich Hart | | | | jake_os Posts: 1459 | posted: 05-15-12 12:49pm
The window to register for the 2012 Falmouth Road Race Lottery is now until 5/23. http://www.falmouthroadrace.com/ | | | | Tim Resker Posts: 131 | posted: 05-15-12 9:27am
Race is this Saturday May 19th, 10am race start from Norwood HS. Familiar roads for us Striders. I believe the race benefits the Matt Brown recovery fund. Side note. Marathon PT has successfully addressed some of my runner ailments and I know they have done so for other Striders. If you are in need of PT services, they are a good option and have a clinic in Norwood and Newton. I you go, mention that you are a Strider. I just occurred to me recently that we should ask them to sponsor the MAD Scramble in some way and I will do this. HFC presence at their race won't hurt that effort. Tim | | | | ScottyWiz Posts: 278 | posted: 05-15-12 8:23am
What kind of symptoms are you having? Everyone knows I've had my share of hip issues, so thought I'd try and help out if I could... | | | | mudcat92 Posts: 182 | | posted: 05-13-12 9:45pm PAUL M. KELLY | Visit Guest Book KELLY, Paul M. 72, May 12, 2012 of Sagamore, formerly of Foxboro and Jamaica Plain, where he attended Blessed Sacrament Church. Husband of the late Faye M. (Chisholm) Kelly and devoted partner of Sybil Cary. Son of the late Edmond J. & Nellie (O'Connor) Kelly. Also survived by his children, Paul Kelly, Jr. of Newton, Susan Kelly of Assonet, Diane Nitschke of Bourne, David Kelly of Roslindale and Timothy Kelly of Easton; son in-law, Paul Nitschke; daughters in-law, Alexandra Rhetts and Cathy Burke; seven grandchildren, Lily, Morgan, David, Mae, Caitlin, Logan and Nicholas; brothers and sisters, Edmond Kelly, Ellen O'Connell and Mary Degnan; sisters in-law, Marilyn Kelly and Mary Kelly; brother in-law, John Degnan; many nieces, nephews and cousins. Predeceased by his brother, the late Robert Kelly. Funeral will be from the Chapman, Cole & Gleason Funeral Home, 2599 Cranberry Hwy. (Rt. 28), WAREHAM on Wed., May 16th at 9:00 AM followed by a Mass of Christian Burial at St. Margaret's Church, Main St., Buzzards Bay at 10:00 AM. Interment will be in St. Mary's Cemetery, Foxboro. Visiting hours will be Tues. from 4 - 8 PM. Graduate B.C. High School and Suffolk University. U.S. Navy veteran, U.S.S. Wasp. School teacher Randolph High School, 30 years. Donations in his memory may be made to Susan Kelly Supplemental Trust, c/o David Kelly, 82 Congreve St., Roslindale, MA 02131. For directions and on-line guestbookvisit: www.ccgfuneralhome.com | | | | mc.lynch Posts: 599 | posted: 05-13-12 9:15pm
Wellesley 1 Miler Wellesley, MA, May 13, 2012 Overall Name No. S Age Group AG Place Time 1 Tully Hannon 660 M M20-29 1/3 4:39 55 Matt Lynch 634 M M50-59 6/18 6:40 Nice course (the 180 degree turn at the 1/2 adds a little extra challenge) and well run race. They just need to fix the finish line issue by making it longer or adding chip timing. It was no fun needing to come to a complete stop so quickly after the finish line. I hope they run the race again next year and it's not just a one time thing. | | | | joec Posts: 1393 | posted: 05-12-12 9:57am
Congratulations to Joe & Justin at the Nantasket Mile. Course was changed last minute with multiple out and backs and distance is not certified. Unofficially I think it was 1.05 miles. 1 Luke Dodge 4:53 2 Jonathan Pierce 4:55 <b>3 Joseph Carroll Jr 4:56</b> 4 Brian McDonald 4:57 5 Brett Budzinski 5:11 6 Ben Alexander 5:19 <b>7 Justin Renz 5:20</b> | | | | canning027 Posts: 443 | posted: 05-10-12 12:55am
Not sure how many people are aware, but my goal for this outdoor track season is to make Club Nationals in Omaha from July 6-7 (link here: http://www.usatf.org/events/2012/USATFClubTFChampionships/index.asp). I'd like to make it as an individual, but they also offer the 4 x 400m, 4 x 800m, SMR and DMR. There are no qualifying times for any relay, but the website states that you should be able to meet the "minimum relay scoring standards" (3:30, 8:35, 3:55 and 11:00, respectively). Does anyone have any interest in making a relay team to try to break the current HFC records? | | | | GiantsFan Posts: 1093 | posted: 05-09-12 10:56am
HFC Workout, May 9, 2012 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout 6800 Meters 15 / 20 Min. Run 2 x 200m Pace = The Pace of the Workout, Rest = 200 Jog �Step-Down 800�s� 3 x 800 #1 @ 10K Race Pace, #2 @ 5M R.P., #3 @ 5K R.P. Rest = 90 Seconds, 3 Minutes between sets 3 x 800 Same Pace & Rest 2 x 800 #1 @ 5M R.P., #2 @ 5K � 5 to 8 seconds �Returning to the Track� People: Just do the first 2 Sets Cool Down Run of 15 minutes 6 x 80 to 100m Strides. Stretch lightly in the parking lot for a few minutes. Follow w/ hydration. Roads Those who are going to run the roads should post so others in a similar way will come to join. A run is always better when shared. Workout: Hope that the weather gets better for tonight. This can be a great workout if you treat the paces correctly. Try to feel the difference, and have distinct times for each pace. The races that you run vary in distance, so it helps to be able to distinguish where you should at in a given race. Enjoy. Workout Pace Chart 10K 5M 5K 800�s (Approximates) 31:45 25:00 15:15 2:35 / 2:30 / 2:27 37:55 30:00 18:14 3:04-5 / 3:00 / 2:56 44:15 35:00 21:20 3:35 / 3:30 / 3:25 Xaverian: Whoever is there first should try to make sure that they don�t lock the gate to the track. Recovery: Use your recovery day as needed. Your distance tomorrow may be strong if you feel up to it, but don�t force the issue. However, as always on recovery days, don�t use the watch. Happy New Englands� Weekend, Rich Hart | | | | EFGroden Posts: 1060 | posted: 05-08-12 7:50pm
Suggested session: Hills & Miles. 6-8 x UTI driveway to hydrant; 2 x mile on road mile course; 6-8 x UTI driveway to hydrant. Rest on hills is jog to the start. Rest to the first mile is jog to the road mile start. Rest between road miles is an active 2 minutes. Purpose: Get a little tired on the first set of hills. Your road miles will equate to the middle miles of a 5 miler at your fitness level. Second set of hills works on toughness and focus. Please run the hills thinking about form, upright carriage, driving arms, knee lift, even bounding. This workout is about coping and holding form when tired. Speed, as a consequence, is a reality check, not its own reality. Start time? We had a condensed and quality field for last week�s workout, knowing that others would be replicating the workout throughout the day. As we break away from the marathoners� schedule (i.e. it�s going to take all day, so we might as well start early), what is a good time for Saturday interval workouts? 9 AM? 11 AM? 1 PM? 3 PM? All of us have non-running commitments that must be met. Let�s try to agree on a start time that includes as many as possible. Respond with a post or during a discussion post-workout on Wednesday. Saturday workouts are complementary to Rich�s Wednesday workouts. Remember that achieving your racing goals requires an honest training regimen. We�re trying to make it as honest and real as possible. Good for you! | | | | bryan  Posts: 116 | posted: 05-08-12 8:59am
Saunders Stadium, Moakley Park in South Boston Thursday, August 9 - George and Whitey King 4 x 1 Mile Relay Thursday, August 23 - Jim Goggin 2 Mile Both events begin at approximately 7:30 p.m. Top prizes include beer, beer, and root beer. | | | | joec Posts: 1393 | posted: 05-06-12 8:12pm
Congratulations everyone! <b>Providence Marathon Place No. First Name Last Name Nettime Pace Guntime Ag Sex /Tot S Div/Tot Div Town </b> 7 7179 Tj Unger 2:44:13 6:16 2:44:14 33 7/816 M 2/265 M3039 ROSLINDALE MA 212 936 Amine Mekkaoui 3:27:12 7:55 3:27:19 50 184/816 M 17/120 M5059 DOVER MA <b>Providence 1/2 Marathon</b> 459 3870 Paulina Mehanna 1:49:16 8:21 1:49:26 42 139/1236 F 22/275 F4049 NORWOOD MA | | | | Dan_Atk Posts: 1041 | posted: 05-06-12 3:52pm
Congratulations to Amine, who qualified for Boston today at the Providence Marathon. Results aren't up yet, but unofficially he finished in just over 3:27. Awesome run Amine! | | | | AjHDr0p Posts: 765 | posted: 05-06-12 1:41pm
adidas is discounting all their 2012 marathon apparel for those interested http://www.adidas.com/us/apparel-men-s-running/_/N-sxZu2Z1z13y9l?cm_em=aholmes%40alum.bryant.edu&cm_mmc=AdieEmail_MKTG-_-120506_summerrunm-_-v01-_-main1&cm_mmca1=US&sequenceparam=1z13y9lZsxZu2 | | | | joec Posts: 1393 | posted: 05-04-12 10:22pm
The Charles River Running store will be opening in June. The store is located at 679 Washington St in downtown Norwood. Store hours will be Tuesday-Friday 10-7, Saturday 10-5, Sunday 11-4. The store owner is Charlotte Walsh and she contacted me/HFC and is also going to support our MAD Scramble road race. She is seeking runners who might be interested in a part-time job in her store. If interested, or if you know anyone who is, contact Charlotte Walsh at charlesriverrunning@gmail.com Here is an excerpt from Charlotte's email: "Charles River Running will be a full service shoe fitting store that will cater to all types of runners from seasoned core runners to enthusiasts and emerging runners.. The store will stock the major shoe brands (Brooks, Asics, Saucony, Mizuno and New Balance) as well as apparel and accessories. My goal is for the store to be a welcoming and inclusive venue for all runners and walkers. Please consider me and my store a resource for you and your club. I am open to all ideas, including hosting club events at the store, getting shoe reps in for "try-on" and "test run" nights, and anything else you have in mind! Don't hesitate to ask." The store's temporary web site is: http://charlesriverrunning.com/ | | | | AjHDr0p Posts: 765 | posted: 05-04-12 4:57pm
Lew's on Wednesday. Jimmy C leaves for the evening to get a good night's rest in after a hard effort on the track. He returns 20-minutes later, drops some $$ on the table and states "I forgot to pay" | | | | ptdoon Posts: 904 | posted: 05-03-12 10:34am
With the M.A.D. Scramble less than two months way, we should be in a bit of a state of urgency now, so we are not scrambling too much at race time. Therefore: 1. Use you connections to get DONATED MERCHANDISE for both prizes and raffles. Don't worry about begging, all they can say is no. 2. We could still use water. Shaws will bring some but we will need some for the finish line. Milton, in late June, is hot! 3. We currently have about 40 applicants. Spread the word to co-workers, clubs, etc., and take applications to local gyms, libraries, anywhere you can. 4. Decide what you want to do on race day. We'll need timers, traffic controllers, raffle barkers, set up/breakdown. Let Justin or Joe know because they are going to start compiling volunteer lists now. If you want to race, that's ok too, just let them know. 5. Again try and get your prizes soon. We have been lucky enough to attain several merchandise gifts already, but we need more. 6. RACE IS LESS THAN TWO MONTHS AWAY! | | | | hbrunner Posts: 661 | posted: 05-02-12 8:28pm
Hello all- Stoughton is going to host a non scoring meet vs Sharon and Mansfield Sat May 12. We are looking for people to work at field events -shot, disc, jav, lj,tj,hj. You need not be a certified official (we usually use teachers). We can train you quickly. Of course we would love to have any of our official officials. The meet will probably run about 3 1/2 hrs tops and the pay would be $50 although it is uncertain yet whose budget will cover it - you have to trust us. Also not positive about start time, but probably 10 am the latest. | | | | GiantsFan Posts: 1093 | posted: 05-02-12 10:57am
HFC Workout, May 2, 2012 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout 15 / 20 Min. Run �The Strider� 400 � 400 � 800 x 4 Sets (Goal) or 3 Sets (Minimum) Pace = 5 Mile R.P. Rest = 90 seconds, 3 minutes between sets Cool Down Run of 15 minutes 6 x 80 to 100m Strides. Stretch lightly in the parking lot for a few minutes. Follow w/ hydration. Roads All those on the roads should try to attend practice to run with others. A run is always better when shared. Workout: This is an HFC standard. Run with people who are in a similar place so the rests can be consistent. Stay steady and run your pace (not the one that you may hope to run later when you�re in better shape, or not the one that you used to be able to do 9 years ago, and not the one that one of your friends on the club is running). The times below should give you an idea where you should be. Hope to be there tonight, but it will be later than the start. 5 M Time, Per Mile, 400, 800 25:00 5:00 75 2:30 28:00 5:36 84 2:48 32:00 6:24 96 3:12 35:00 7:00 1:45 3:30 Xaverian: The Hawks have a home Lacrosse game tonight, so it may be a little crowded when you first get there. Whoever is there first should make sure that they don�t lock the gate to the track. Recovery: Use your recovery day as needed. Your distance tomorrow may be strong if you feel up to it, but don�t force the issue. However, as always on recovery days, don�t use the watch. Attendance: The numbers have been great. Let�s keep up the good work. Happy May, Rich Hart | | | | EFGroden Posts: 1060 | posted: 04-30-12 5:56pm
Due to popular demand, the Saturday Polaroid workouts will resume on May 5; meet time is 9 AM at X as usual. For the month of May, we'll continue with strength-based intervals. This week, we'll run the downhill/uphill half mile course (start of road mile to Rt. 1A and reverse; measures about 0.55 mile). 4 pairs are recommended; 90 seconds active rest throughout. Sunday long runs to compliment these interval workouts are highly recommended. | | | | mudcat92 Posts: 182 | | posted: 04-30-12 5:44pm Just a remibder to all Striders. The raffle table for the M.A.D.D. Scramble on 6/28/12 is in need of raffle items. So far, there have been few donations. I am donating passes to the Duetche Bank PGA Event in Norton, MA over Labor Day weekend. I have also received 2 gift certificates to Marathon Sports, but that's about it. If we're going to make this a go, we need ALL striders to get out there and donate sports tickets, passes, gift cards, gift certificates, etc. for the cause. I would also suggets that the club purchase a few $25 gift certificates to Lewis' as well. The clock is ticking....Any and all help is needed and appreciated... Jim Clifford HFC Treasurer | | | | jake_os Posts: 1459 | posted: 04-26-12 1:10pm
The General turns 34 today! Happy Birthday Lee!!!! | | | | mc.lynch Posts: 599 | posted: 04-25-12 9:58am
My running watch crapped out (it's not the battery, I think it's a moisture issue), I (stupidly) don't have a back up and I don't have time to get a new one before tonight's workout at X. Does anyone who is heading to practice tonight have an extra running watch that I can borrow? | | | | GiantsFan Posts: 1093 | posted: 04-25-12 9:34am
HFC Workout, April 25, 2012 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout 15 / 20 Min. Run 4 x 5 Minutes @ Tempo pace. Rest = 4 min. ** Done @ Polaroid, or on Nichols Street, Norwood. Also, at least 2 must incorporate an uphill, and 1 should include a tempo downhill. Pace Chart: 25:00 5M = 5:00 per mile = ~5:40 tempo pace 29:00 = 5:48 = ~6:30 32:30 = 6:30 = ~7:15 6 x 80 to 100m Strides. Stretch lightly in the parking lot for a few minutes. Follow w/ hydration. Track 4 x 800 5M Race Pace 4 x 400 Same Rest = 90 seconds after each, 3 minutes between sets. Stretching to follow. Roads If you going for a run but were not going to do the workout, come to practice anyhow and go out with another club member who�s in the same place as you. There�s always somebody to run with at HFC practice. Workout: Thought that a hard track workout, just days after people really banged it out at Doyle�s, might not be ideal. Therefore, the weekly offering calls for some strong and steady volume. 5 minutes is intended to approximate about a 1200 (3/4�s of a mile), so plan accordingly. Help each other with the lead within the groups. These aren�t to be done at race pace, but at tempo (the middle area between Race and Road pace). Be aware of the rest time. If you need to get on the track, try to work on establishing a good feel of rhythm and turnover. Make sure that the rests are kept short. Recovery: Use your recovery day as needed. Your distance tomorrow may be strong if you feel up to it, but don�t force the issue. However, as always on recovery days, don�t use the watch. Attendance: Hope to see you tonight. There�s always somebody to run with at practice. Don�t be afraid to join in. Championship Time is coming, Rich Hart | | | | Dan_Atk Posts: 1041 | posted: 04-24-12 10:28pm
With the Boston Marathon now behind us, I suppose the Saturday morning marathon workouts have come to an end. I really enjoyed having a group to run with on Satuday mornings. I think we had a few guys who couldn't make it on Wednesday nights, so Saturday was their best chance to meet up for a run. So who'd like to keep doing something on Saturdays? Better to keep meeting up at Polaroid and doing workouts, or to have more of a random location selected with trail and/or fartlek type runs, as we did for a month or so late last year? This probably isn't the best time for me to bring it up, since I'll likely only be doing 2 or 3 miles this Saturday, but throughout the Spring & Summer, I think Saturday mornings could serve as a nice complement (or alternative) to Wednesday nights. Just seeing who might be interested. | | | | gary  Posts: 1948 | | posted: 04-24-12 10:55am Thought I'd share: http://vimeo.com/40938870 | | | | houdewinked Posts: 414 | posted: 04-23-12 3:03pm
Anyone running the Ramble this Sunday, April 29th? | | | | Dan_Atk Posts: 1041 | posted: 04-22-12 7:48pm
Kevin Doyle takes 2nd place in Brockton today: Place Bib# First Name Last Name Age S City St Time Pace Team ===== ==== =========== =========== ==== = =========== == ======= ===== ============== 1 1059 Kevin O'Donnell 18 M Canton MA 22:29 6:00 2 934 Kevin Doyle 37 M Milton MA 22:56 6:07 BNHC 3 1079 Keon Valcourt 25 M Brockton MA 23:14 6:12 4 1038 Brian McCarthy 32 M E. Bridgewater MA 23:31 6:16 5 1062 Paul Pirundini 47 M S. Easton MA 23:49 6:21 | | | | general_lee  Posts: 537 | posted: 04-21-12 5:05pm
Sunday is the first scheduled HFCGP of 2012. See you there. | | | | GiantsFan Posts: 1093 | posted: 04-18-12 8:09am
HFC Workout, April 18, 2012 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout 5600 Meters 15 / 20 Min. warm-up run 2 x 200 5 mile race pace for #1, 5K for #2 800 Pace = 5K race pace Rest = 2.5 minutes 4 x 800 Pace = Tempo Rest = 90 seconds 800 Pace = 5K pace Rest = 2.5 minutes 400 Pace = 5K Good Cool-down. Suggestion: 6 x 80 to 100m Strides after getting back to Xaverian. Stretching should be done to complete the warm-down. Warm-Up: Be active as soon as you get to the parking lot. Try to warm-up your whole body; neck, arms, hips, and of course, your legs. Stay moving while talking. Stay moving when you return to the track after the warm-up run. Workout: Good strength workout, when done correctly. As always, when tempo is involved, don�t run the middle 800�s faster than where you should be. The short rest is important, so make sure that your group is ready to start when the interval rest is over. Experienced groups may drop the rest to 1 minute between the middle 800�s. If you�re not sure where you should be, the chart below may help. Enjoy. 5K Time Per Mile Per 800 Tempo 400 15:30 5:00 2:30 2:50 75 18:36 6:00 3:00 3:20 90 21:42 7:00 3:30 3:55 1:45 Recovery Day / Strides: Your legs may need the recovery day as you get readjusted to the track. Remember, the key to a recovery day is to cover the distance, regardless of pace. Don�t depend on the watch as an assessment of your run. Always finish your recovery days with strides. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend workouts and long runs. Enjoy your April vacation, Rich Hart | | | | gary Posts: 1948 | | posted: 04-16-12 8:14am I just wanted to give a big shout out to everyone who helped me with my booth at the Expo over the weekend. It was GREATLY appreciated. Rich, BVD officiating the world record attempts with and Bill Buckley and Jason Cak pulling treadmill duty. I hope I got everyone! Again, it was and is greatly appreciated. I hope everyone has/had a great run today. Gary | | | | cckelly  Posts: 798 | | posted: 04-12-12 8:29pm Does anyone have the tent? I have a vague memory of giving it to somebody, but I'm getting old. If not it will be the winter of our disgontent... I'd like to bring it down to Stonehill. | | | | GiantsFan Posts: 1093 | posted: 04-12-12 7:53pm
Everybody finishing on Monday will get to enjoy a Sam Adams right after the finish line. Jim Koch is on WEEI right now, and said that they've come out with a new beer for the weekend, Sam Adams 26.2, which is designed for the Marathon. He made it with electrolites, potasium, and added some salt for sodium to help in recovery. Koch said that they'd be giving it out to runners at the tent after the finish. Enjoy! | | | | GiantsFan Posts: 1093 | posted: 04-12-12 12:42pm
The latest version of the HFC Strider T-shirt is in, with our proud sponsor emblazoned on the back. Lewis' donated 50 shirts, and they'll be distributed over the next several weeks. Several of our members looked quite dashing in their new shirts last night, as we ventured back to our former side. On the Throwback Wednesday evening, it was great to go old school, and see that smiling Chuck face serving my food. I know that we've paid for these shirts many times over, but it's still good to get the donation. As they are distributed, please try to model them on Wednesday nights. | | | | T_Vo Posts: 1038 | posted: 04-11-12 4:16pm
Here is the place from 2 years ago. It worked out well that day. It's easy to find. Right by the Arlington T stop on the Green line and for the marathoners just keep walking down Bolyston and make a right on Arlington and it's right there on the left. Rich stopped in and was told it will be a zoo Monday, but it's pretty big and we should all be able to get there before most of the finishers. Recalling 2 years ago, I don't think anyone had to wait to get in. If nothing else, it could be a good place to meet. Hotel lobby is pretty big. http://www.bostonparkplaza.com/dining/pairings-restaurant-boston-park-plaza Open to other suggestions of course. | | | | GiantsFan Posts: 1093 | posted: 04-11-12 9:43am
HFC Workout, April 11, 2012 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Track Workout 5200 Meters 15 / 20 Min. Run for a Warm-Up 2 x 200m Done @ 5K Race Pace (Rest = Jog 200) Ladder 400 � 800 � 1200 � 1200 � 800 � 400 Pace: 400 & 800�s = 5M Race Pace 1200�s @ Tempo *** See chart below Rest: 90 seconds, 2 minutes after 2nd 1200 *** 2 x 400 can be added to get the workout up to 6000 Meters. 6 x 80 to 100m Strides. Stretch lightly in the parking lot for a few minutes. Follow w/ hydration. Stretching to follow. Roads If you are running Monday, or don�t feel that the track is in your best interest, please come and join others on the roads. There�s always somebody to run with at HFC practice. Workout: The key is to be patient during the longer intervals. Don�t just bang the whole workout at the same pace. As always, run with others who you are close to in terms of fitness and mindset. Be very aware of the rest breaks, and don�t let them get lengthy. Pace Chart: 5M Per Mile 400 800 1200 @ Tempo 25:00 5:00 75 2:30 4:15 30:00 6:00 90 3:00 5:00 35:00 7:00 1:45 3:30 5:45 Marathoners: Kick Butt!!! Recovery: Use your recovery day as needed. Your distance tomorrow may be strong if you feel up to it. However, don�t use the watch. Attendance: Hope to see you tonight. There�s always somebody to run with at practice. Don�t be afraid to join in. Happy Marathon Week, Rich Hart | | | | EFGroden Posts: 1060 | posted: 04-10-12 4:25pm
The marathon team had a great send-off last night with many marathon wanna-bes and groupies offering their support. Our 2 teams are ready to rock. If you are able to attend the race on Monday, screams of encouragement are most welcome. HFC Corner will be convening at the firehouse in Newton. Our Open team line-up: HFC Striders Track Club (Westwood, MA) Bib Name Qual Time 4443 Atkinson, Daniel S. 3:05:53 1052 Churchill, Jake N. 2:50:00 455 Lynch, Brendan J 2:41:44 2807 Lynch, Sean F 2:59:38 1990 O'Connell, Daniel R. Time Waived -- DNS 1991 Unger, T J Time Waived 3467 Vossen, Thomas S. 3:02:29 Our Masters team line-up: HFC Striders Track Club (Westwood, MA) Bib Name Qual Time 5416 Garcia, Carlos M. 3:08:27 1518 Kelly, Chris 2:54:02 516 Renz, Justin A. 2:43:17 8107 Sherman, Richard H 3:16:40 We are striving for Top 10 finishes; very challenging, but achievable goals. Our marathoners are fit, relaxed and focused and very prepared for a big day. Go HFC! | | | | ScottyWiz Posts: 278 | posted: 04-10-12 12:08pm
My girlfriend, who works over at Harvard, alerted me to a BIG-TIME running clinic that is opening up in Cambridge. I'm attending the grand opening on Thursday (Christopher McDougall of �Born to Run� fame, and a few others will be there giving a tour of the laboratory). I also called to set up an appointment for a gait analysis/evaluation. The woman who took my call asked if I've had a history of injury. I asked her how much time she had...I'm waiting to hear back from the directors. Here's an article from the Harvard Gazette, featuring our very own jjrenz front and center. (I have a copy of the print version, if you'd like it Justin. You're the cover boy in the print version.): http://news.harvard.edu/gazette/story/2012/04/chasing-down-a-better-way-to-run/ And here's some info from the Center's website: http://www.spauldingrehab.org/ourprograms/outpatientrehabilitation/spauldingnationalrunningcenter "The Spaulding National Running Center and Clinic is one of the premiere sites in the country for the evaluation, treatment and prevention of running-related, musculoskeletal injuries. The Center, located within the Spaulding Outpatient Center Cambridge, is comprised of the Running Injury Clinic, where runners are evaluated and treated, and the Running Research Laboratory, where running biomechanical studies are conducted. The synergy between these two entities ensures the runner that they are being treated with the most recent, evidence-based approaches. Dr. Irene Davis, PhD, PT, FAPTA, FACSM, Director of the Spaulding National Running Center and member of the Harvard Medical School Department of Physical Medicine and Rehabilitation, is an internationally renowned clinician and biomechanist. She has been treating runners, and has focused her research on running mechanics and injuries for 25 years. Her research, funded by the National Institutes of Health and the Department of Defense, has led to innovative approaches to retrain faulty mechanics that are associated with common running-related injuries. Addressing these faulty mechanics not only results in relief of symptoms, it reduces the risk for further injury. Services We provide an in-depth evaluation of runners of all ages and abilities. This evaluation includes a thorough history, a musculoskeletal assessment of structure and alignment and a videotape analysis of running mechanics. While we will provide a diagnosis of the injury, our primary goal is to establish the reason for the injury. Once we have established why the runner has become injured, we can develop a clear path towards the most optimal intervention. We treat all running-related injuries, such as: � Runner's Knee � Iliotibial Band Syndrome � Stress Fractures � Plantar Fasciitis � Achilles Tendinitis � Lower Leg Compartment Syndrome � Posterior Tibialis Tendinitis � Low Back Pain � Hip Pain" | | | | sirdaniel421 Posts: 138 | posted: 04-08-12 6:20pm
Rumor has it: "The Franklin Park cross country course as we know it will be closed this fall. The City of Boston is doing a capital improvement to the park including $300,000 to the cross country course. This includes a better drainage system for Playstead field which will be torn up. I heard of the project a few weeks ago but was told yesterday by a Boston Parks and Rec. official that the course will be closed." News info here: <a class="dark" href="http://www.boston.com/yourtown/news/dorchester/2012/03/hold_franklin_park_to_see_reno.html" target="_blank">Franklin Park Capital Improvements</a> <br /><br /> Can this be verified? | | | | BruceRogers Posts: 152 | posted: 04-08-12 8:14am
To Justin: I put out 30 copies of the application form for the 4th MAD SCRAMBLE at the registration place for the Great Bay. I finished the race (2:38:20 which is 12:06 pace). I was disappointed in my performance (I ran out of gas at mile 9 and just wanted to go home). The course was excellent and the race was very well managed if much oversubscribed. Cheers, Bruce | | | | MadDog_McD Posts: 112 | posted: 04-07-12 12:55pm
In year's past, my viewing of Boston along the course has involved watching it on tv at a house/bar and then rushing outside to watch the leaders and then cheer on friends/teammates. While this allows me to watch much of the race on tv, I only get 5-10 seconds to check-in on the progress of teammates while they run by. With fellow Striders strung-out along the course and the proliferation of smart-phones/iphones, I propose we set up a messaging-phone-list where people can send pics/video of HFC'ers racing at different points in the race. Just throwing it out there. Ultimately, we can aggregate any media that gets captured after the race is over but this method would give people <u>real-time info/pics</u> while along the course. I would anticipate receiving running(and non-running)-related pics from the Newton firehouse camp (I won't name names at this stage) and I will more than likely be stationed in Brookline at Washington Sq, but if we could get a few more viewing points from striders/friends/spouses, I think we can capture a unique view of our teammates not afforded in the public broadcast. Ideas, issues, suggestions? | | | | joec Posts: 1393 | posted: 04-06-12 8:40am
Our HFC ByLaws document is posted on the web site. It can be accessed when you login. The link is on the left side menu above Ed Groden's "Running & Racing". | | | | canning027 Posts: 443 | posted: 04-05-12 11:09am
As most of you know, Holmes and I have been organizing to have HFC Corner on the marathon course this year. We're planning on setting up near the Newton firehouse where you turn from 16 onto 30. If anyone running the marathon wants us to hold onto supplies (water, GU, etc.) for them, just let us know. Anyone not running the marathon is more than welcome to join us. | | | | gary Posts: 1948 | posted: 04-04-12 1:47pm
Got some love from Competitor: http://running.competitor.com/2012/04/news/treadmill-marathon-world-record-attempts-set-for-boston_50331 and Runner's World http://news.runnersworld.com/2012/04/02/world-record-attempts-at-boston/ Apparently, hosting World Record attempts in one's booth is newsworthy ;) | | | | GiantsFan Posts: 1093 | posted: 04-03-12 10:49pm
HFC Workout, April 4, 2012 @ Xaverian @ 6:30 *** 6:15 For those marathoners running the 12 to 15 miler. Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout 15 / 20 Min. warm-up run 4 x 400 x 3 sets (4 sets if possible) Pace = 5M Race Pace Rest = 90 seconds after each 400, 3 minutes after each set. Good Cool-down. Suggestion: 6 x 80 to 100m Strides after getting back to Xaverian. Stretching should be done to complete the warm-down. Warm-Up: Be active as soon as you get to the parking lot. Try to warm-up your whole body; neck, arms, hips, and of course, your legs. Stay moving while talking. Workout: Our start back on the track will feature some nice, steady, rhythmic running. The key is to be consistent. The short rest must be maintained. Don�t run the early part of the workout too fast. Enjoy your return to the track. Recovery Day / Strides: Your legs may need the recovery day if this is your first trip to the track. Remember, the key to a recovery day is to cover the distance, regardless of pace. Don�t depend on the watch as an assessment of your run. Remember to finish with strides. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend workouts and long runs. Have a wonderful Easter, Rich Hart | | | | GiantsFan Posts: 1093 | posted: 04-03-12 10:03pm
The HFC Striders Track Club will be the host of the concession stand at the Skyhawk Invitational on Saturday, April 14. The event will take place at Stonehill College's WB Mason Stadium, and will last from 11:00am until about 4:00. There will be 12 schools in attendance, with approximately 500 athletes (customers) competing. Jim Clifford has volunteered to oversee the operation, but he will certainly need some help. The location of the tent has been changed from past years in an attempt to get more business. All proceeds will be split with the Stonehill CC / TF program. Please let Jim know if you are available to help. Parking information, work shifts, and the meet event schedule will be posted early next week. Thanks for your anticipated assistance. | | | | EFGroden Posts: 1060 | posted: 04-03-12 4:31pm
Our marathoners are entering their training homestretch and are slated for two workouts this week. On Wednesday, they will be doing their final longer distance run, about 12-15 miles, with progressive pace changes. On Saturday, they will be running 4-6 repeat miles on the road mile course. Non-marathoners are always invited to participate. To take advantage of more daylight, it was suggested to start Wednesday's workout about a half hour earlier. Please respond if that is still the plan. Saturday's workout will be at 9 AM at X, as usual. The marathoners are gathering for their pre-race dinner on Monday, April 9th at the Yardhouse, Legacy Place, Dedham at 7:30 PM. Non-marathoners are also welcome to share a meal and encourage our squad. Please let me know if you will join us. | | | | cdieh Posts: 840 | posted: 04-03-12 1:50pm
NER just sent out their monthly ELetter and had the following certified miles listed. These along with the Wellsley Mile and the Handicap give us a number of options. Join us for Road Miles in three unique locations in the Greater Boston area. May 5 - Nantasket Mile (Hull MA) July 22 - Mass Ave Mile (Cambridge MA) August 17 - Derby Street Mile (Salem MA) | | | | fcn10k  Posts: 473 | | posted: 03-31-12 7:16am Hello Striders: I hope this finds everyone well and that training is going well for you! Please consider racing the 10-th Annual Christopher's 5k Run & Walk for Diabetes. <a class="dark" href="http://www.colonialrunners.org/ChristophersRun.php" target="_blank">Christopher's 5k Run Main Website Page </a> It's on Memorial Day, May 28-th and the 5k starts at 11:00am. For those new members who might not know, Christopher is my son and he has Type 1 Diabetes. I started this race 10 years ago when Christopher was 2 (and had just been diagnosed) to raise money towards a cure. To date we have raised over $110,000. This event is always well attended by HFC and in the past years the top spots have been consumed with HFC'ers. 3 times an HFC Runner has won this event overall on the men's and also on the women's side. There have also been some epic race battles including various HFC Striders. Please consider this event when planning your summer schedule. It won't disappoint. Marathon Sports Gift Certificates to overall M&F winners and also 1-st Master's M&F. <a class="dark" href="http://www.colonialrunners.org/ChristophersRun.php" target="_blank">Christopher's 5k Run Main Website Page </a> <a class="dark" href="https://www.signmeup.com/81722" target="_blank">Online Registration </a> Thank you, Frank Nelson | | | | mudcat92 Posts: 182 | posted: 03-29-12 1:39pm
Last night the following members paid their 2012 dues... Chris Forti Bill Buckley Carlos Garcia Michael Riordan Patrick Walsh Rich Sherman Lee Danforth FYI Jim Clifford HFC Treasurer | | | | GiantsFan Posts: 1093 | posted: 03-28-12 12:29pm
HFC Workout, March 28, 2012 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Roads Workout 15 / 20 Min. Run for a Warm-Up 5 x 4 Minutes ** First 2 Min. @ Tempo, last 2 at 5K Race Pace. Include at least one uphill. Rest = 3 minutes 6 x 80 to 100m Strides. Stretch lightly in the parking lot for a few minutes. Follow w/ hydration. Stretching to follow. Workout: We�re going to postpone the return to the track, as tonight might not be the ideal night (weather and cold) to get back. The difference between tempo and race pace should be about 40 to 50 seconds per mile, so judge your pace accordingly. Just make sure that there is a discernible difference between the 2 minutes. Make sure that you include at least 1 uphill during a push. Recovery: Use your recovery day as needed. Your distance tomorrow may be strong, but don�t use the watch. Attendance: Hope to see you tonight. There�s always somebody to run with at practice. Don�t be afraid to join in. Back to March, Rich Hart | | | | MadDog_McD Posts: 112 | posted: 03-27-12 8:38pm
So I received the Milton 10k postcard reminder in the mail just a few days ago (the race i ran last year with Jason) and I noticed that the first 150 pre-reg runners get Technical t's and then the NEXT 250 get cotton t's.... Am I the only one that thinks that should be the other way around...? About ~18-24 months ago, I noticed technical t-shirts being distributed at road races more often/for the first time (specifically, starting with the "Cape Relay" '10 run with K.Doyle) and I thought it had something to do with cotton prices increasing. I generally considered technical/synthetics to be the inferior good and I've accumulated a handful of "technicals" that I have limited interest in wearing... what say you? | | | | BruceRogers Posts: 152 | posted: 03-27-12 10:55am
My 22-year old daughter is graduating this May from the University of Miami (Coral Gables). She did a double major in Psychology and Marketing. She has an excellent GPA. If your company has Summer Internships, I would be very grateful if you could provide me with a link. I will relay to my daughter for her to follow up and apply. Thank you for your help. My e-mail is Bruce_jinyu@yahoo.com Regards, Bruce | | | | EFGroden Posts: 1060 | posted: 03-27-12 10:19am
The marathoners are absorbing their final 20+ miler before Boston. A multitude of non-marathoners are flying high after great racing at An Ras Mor and elsewhere last weekend. We're back to Polaroid on Saturday morning, meet time 9 AM at X. The prescribed workout is 12 x half mile on the road mile course. 90 seconds active rest interval. The marathoners will be using Yasso pace. The non-marathoners should pick a pace that you can sustain throughout the workout. Due to a scheduling conflict, I'll be running my workout later in the day. | | | | Tim Resker Posts: 131 | posted: 03-26-12 11:06pm
As everybody knows by now, we will joining the Road Runners Club of America. As part of the application process, we need to provide a roster of club members to RRCA. Anyone who is a 2012 HFC Strider in good standing (ie. paid dues) is on the roster. If you have not paid your 2012 dues, but plan on doing so, please let me know. Also, RRCA has a newsletter of some sort. If you'd like to receive this in the mail, then please respond to this topic with your address info or give it to me at Lewis' this Wednesday night (28th) or send me an email at tresker at comcast dot net. If you don't want to give out your address info, that's okay too. If you don't want to be listed on the RRCA roster, that's okay too and I'll take you off. Just let me know. But it is your responsibility to let me know your address info and/or to tell me that you plan on paying your dues, if you want to be on the RRCA roster and/or receive the RRCA newsletter. Thanks, Tim | | | | Johnnycash Posts: 314 | posted: 03-26-12 3:53pm
I'd like to put together a complete list of all the Grand Prix winners so I can have a new plaque made up. Jason was able to fill in 1999-2011. So if you were a winner in the previous years or definitely know who won and what year, please post here! Or if someone knows if a complete list of pre-1999 winners exists please let me know. Thanks! DK 99 Cakouros 00 Cakouros 01 Cakouros 02 Cakouros 03 Cakouros 04 Tim Gavin 05 Cakouros 06 Cakouros 07 Cakouros 08 Cakouros 09 Cakouros 10 Unger 11 Danforth | | | | Emily Posts: 22 | posted: 03-26-12 3:31pm
Anyone tried running in Newtons or any of the other zero drop/"barefoot" shoes? I'm running out of options to correct my recurring knee and hip pain and am wondering if all the heel striking could be related... | | | | jjrenz Posts: 743 | posted: 03-26-12 3:01pm
Please make every effort to attend on Wednesday evening at 8:30pm. We will have a MAD Scramble update as well as other HFC important administrative tasks to address. Note that last week Lewis's agreed to be a Silver Sponsor of our Race! | | | | gary Posts: 1948 | | posted: 03-25-12 1:37pm 2nd overall...not a typo http://www.coolrunning.com/results/12/ma/Mar25_Franci_set1.shtml | | | | joec Posts: 1393 | posted: 03-25-12 1:27pm
Great race at the An Ras Mor today as Lee scores his first victory in the 2012 Pub Series with a time of 15:59. Great HFC turnout. Post race included good organic beer from Portland Maine. <b>Place No. First Name Gun Tim Net Tim Pace Ag Sex/Tot S Div/Tot Div Town Team 1 847 Lee Danforth 15:59 15:58 5:09 33 1/405 M 1/3 M-OVER NORWOOD MA HFC STRIDERS<b> <i>2 734 Antonio Tugores 16:02 16:02 5:10 26 2/405 M 2/3 M-OVER IBIZA BALEARS PITIUS-IBIZA 3 602 Andrew Pitts 16:08 16:08 5:12 26 3/405 M 3/3 M-OVER MARLBOROUGH MA </i> <b> 21 160 Bobby Bligh 17:20 17:20 5:35 47 20/405 M 4/104 M4049 WAKEFIELD MA HFC STRIDERS 29 289 Jimmy Fallon 18:07 18:06 5:50 52 28/405 M 4/69 M5059 WALPOLE MA HURTIN FOR CERTAIN 76 418 Paul Kelly 19:35 19:33 6:18 44 71/405 M 17/104 M4049 NEWTON MA HFC STRIDERS 100 377 Steve Houde 20:24 20:21 6:33 46 90/405 M 21/104 M4049 MEDWAY MA HFC STRIDERS 120 830 Brenda Egizi 21:01 20:59 6:46 52 14/361 F 4/34 F5059 WESTWOOD MA HFC STRIDERS 151 193 Eileen Mccarthy Cakouros 21:38 21:36 6:57 43 27/361 F 3/72 F4049 MILTON MA HFC STRIDERS 163 217 Joe Ciavattone 22:02 22:01 7:06 46 133/405 M 32/104 M4049 MILTON MA HFC STRIDERS 182 257 Chris Diehl 22:28 22:25 7:13 50 149/405 M 29/69 M5059 DEDHAM MA HFC STRIDERS 222 836 Matt Lynch 23:26 23:15 7:29 52 179/405 M 32/69 M5059 WELLESLEY MA HFC STRIDERS 348 230 Paul Corcoran 25:54 25:30 8:13 54 247/405 M 46/69 M5059 NEEDHAM MA HFC STRIDERS 407 133 Lyn Atkinson 26:43 26:27 8:31 35 135/361 F 42/110 F3039 MANSFIELD MA HFC STRIDERS 519 642 Bruce Rogers 28:46 28:13 9:05 54 318/405 M 57/69 M5059 WINCHESTER MA HFC STRIDERS 750 256 Kerry Diehl 38:26 38:08 12:17 45 350/361 F 71/72 F4049 DEDHAM MA HFC STRIDERS </b> | | | | ptdoon Posts: 904 | posted: 03-24-12 7:40am
I can't make the An Ras race but can someone or two download our race app, make copies and bring them to the race. Being the first Pub Series race, there should be a big crowd. Any copies you make at Staples etc., just keep your receipt, and we'll reimburse you. You probably don't have to put them on cars, but I'm sure they'll have a table for race applications that you could put ours on. Just put them on BEFORE the race. Thanks. | | | | gary Posts: 1948 | posted: 03-23-12 12:51pm
http://www.facebook.com/?ref=home#!/events/135079439952925/ | | | | speedstar3 Posts: 221 | posted: 03-22-12 1:17pm
Its this Sunday. I will be there. | | | | EFGroden Posts: 1060 | posted: 03-22-12 10:10am
A busy weekend for the Striders coming up. Many of our marathoners will be running their final 20+ miler on the marathon course. Many of our non-marathoners will running the Pub Series opener, An Ras Mor 5K in Somerville. We will continue with our every Saturday road workout for any and all who desire a workout or some group run miles. 9 AM meeting time at X. Part of the workout crowd will be running repeat miles on the road mile course. Volume to be determined. 2 minutes rest, as usual. Part of the workout crowd (notably Chris Canning) will be running a hill workout. Other options are also available to suit your training needs. In case you were too caught up with Tim Tebow news to notice, an uneven article on marathon recovery was posted yesterday: http://well.blogs.nytimes.com/2012/03/19/how-long-does-it-take-to-recover-from-a-marathon/# A better article on marathon recovery: http://www.pfitzinger.com/labreports/marathonrecovery1.shtml | | | | GiantsFan Posts: 1093 | posted: 03-21-12 3:20pm
While HFC has certainly mastered the craft of the post-workout hydration session, it will be very important to make sure that you are well-hydrated tonight before you start your run. We've had a lot of cramping at practice the last couple of days with the unseasonably warm weather, so prepare well by drinking a ton of water. While you see the cramping more when people are running speed-based work, but it still better to be prepared. Enjoy. | | | | GiantsFan Posts: 1093 | posted: 03-21-12 9:14am
HFC Workout, March 21, 2012 @ South Boston & Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Roads Workout 15 / 20 Min. Run for a Warm-Up Southie: �Crown of Thorns� Enjoy! (For details, refer to the website thread.) Followed by a cool-down run with intermittent hydration at varied Establishments. Xaverian: 4 x 6 minutes @ �Tempo� pace (Between 5M Race Pace & road pace). Rest = 2 minutes (3 minutes if needed, but try for the 2). 6 x 80 to 100m Strides. Stretch lightly in the parking lot for a few minutes. Follow w/ hydration. Stretching to follow. Workout: If you venturing to Southie, enjoy the HFC favorite of the Crown of Thorns workout. Warm-up well, and hydrate after. If you�re staying at X, Nichols Street in Norwood is usually the best place for long intervals. Obviously, include the hills when possible. Recovery: You may need a day after being on the Southie hills, so use the recovery day as it is intended, to recover. As is always stated, the watch isn�t important. Just cover the distance. We�ll time things on another day. Attendance: Try to attend tonight if you can. Don�t be afraid to just go for some distance with others. There�s always someone to run with at HFC practice. Lovin the weather for the 1st week of spring practice, Rich Hart | | | | cckelly Posts: 798 | posted: 03-18-12 8:29pm
Should you find yourself in the environs of Westwood next Sat (24th) there will be a 50th B-day party for me and my old friend Marty Beane (Dedham HS runner). There will be beer, food, moonwalk, fire, beer, food, etc. After 4. Stop on by if you can. 9 Old Stone Rd. | | | | Dan_Atk Posts: 1041 | posted: 03-18-12 5:32pm
A lot of Striders were racing this weekend. My quick lookups found Bill running in Marshfield yesterday and Jimmy & Kevin in the inaugural Mick Morgan "5k" (must've been long or otherwise brutal -- Gingras won in >18 minutes). Today we had Holmes, Justin, & CK in Quincy with Tvo, Paulina, & Amine represented HFC in New Bedford. A great comeback run for Amine, which points towards a sub 3:30 marathon for him in May! Did anyone else race this weekend? Great work out there from everyone who did. The times & places (including a few age group wins & podium finishes, and an age group course record) were all impressive. Well done. | | | | joec Posts: 1393 | posted: 03-18-12 5:30pm
Congratulations to Tom and Paulina! I think there is more new strider in the race I will try to find. Place Div/Tot Div Name Ag S No. City St Net Tim Gun Tim Pace 10k Team 186 58/406 M3039 THOMAS VOSSEN 38 M 1297 Norwood MA 1:23:50 1:23:54 6:25 40:04 HFC Striders 1024 54/338 F4049 PAULINA MEHANNA 43 F 2989 Norwood MA 1:47:03 1:49:04 8:20 51:28 hfc | | | | AjHDr0p Posts: 765 | posted: 03-16-12 9:29am
<a> <img src="http://www.hfcstriders.com/images/show/profile/Iceman2.jpg" height="200" class="special" align="absmiddle" alt="iceman2"> </a> <br /> HFC - ICED <br /><br /> | | | | jake  Posts: 29 | posted: 03-16-12 7:28am
For those interested, Boston numbers are now posted on the BAA site - also includes wave and corral info. | | | | fcn10k Posts: 473 | posted: 03-15-12 7:10am
Me and the Mrs are "IN".... Anyone else? | | | | joec Posts: 1393 | posted: 03-14-12 5:45pm
Hi everyone, we are going updating the roster and membership status of our members. If you have paid $50 dues for 2012, then you should be marked in green and are all set. If you are a new member who joined after Aug 2011, you got the 2012 season included and are marked in green and are all set. If you are an existing member who only paid $35 for 2012, please pay the $15 difference as the dues has increased to $50 this year. You are marked in red below. If you are an existing member and haven't paid for 2012 yet, you are marked in red below. Please send a check for $50 payable to Jim Clifford and mailed to his street address of 31 Buckingham Road, Norwood, MA 02062 or delivered it to him personally at Lewis' on Wednesday night. If you see any errors in the chart below, please let Jimmy Clifford know or post here or email me and we will make the correction. Thank you everyone. Joe, Tim, Jimmy Clifford <a> <img src="http://www.hfcstriders.com/images/misc/HFCDues2012.jpg" height="800" class="special" align="absmiddle" alt="2012 Dues"> </a> | | | | GiantsFan Posts: 1093 | posted: 03-14-12 12:10pm
HFC Workout, March 14, 2012 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Roads Workout 15 / 20 Min. Run for a Warm-Up Finish at the bottom of the Polaroid hill. HILLS!!! 2 Sets of - 3 x 200 2 x 400 1 x 800 (Finish at the start of the road mile) Rest = Jog to the bottom + 30 to 45 seconds, 90 seconds between sets. 6 x 80 to 100m Strides. Stretch lightly in the parking lot for a few minutes. Follow w/ hydration. Stretching to follow. Workout: It�s been a month since our last hill journey, so we�re due. A little different format tonight from our norm. Just trying to keep it fresh. Those who feel they need more, can add a 3rd set (of some volume). Remember to stay forward and don�t fight the hill, work with it. As the top of the hill levels heading toward the end of the 800�s, use 10 strides to get back to good (non-hill) running form (taller and elongated stride). Count your strides in your head. It becomes a good distraction away from the pain of the hill, and gets you back to running strong. Recovery: Your probably going to be feeling these more than the workouts of the last few weeks, so use tomorrow as a true recovery day. Cover the miles, with time being unimportant. If you feel good as you finish, never be afraid to add some strides. Attendance: Hope to see you tonight. If you are not going to be doing hills, please try to come for the distance. There will always be somebody to run with, so even on the days when the �workout� thing isn�t happening, try to get your run done with the team. Love the extra sunlight, Rich Hart | | | | sirdaniel421 Posts: 138 | posted: 03-13-12 12:08pm
For those interested in doing a fast road-mile in May: <a class="dark" href="http://raceboston.co/wellesley-1-miler/" target="_blank">http://raceboston.co/wellesley-1-miler/</a> <br /><br /> | | | | EFGroden Posts: 1060 | posted: 03-12-12 7:42pm
Snakes will be driven hither and yon this weekend as our marathoners and non-marathoners alike take to the streets for racing and training. Many are racing a half marathon this weekend, and in keeping with St. Patrick's dictum: stay close to shore. So HFCers will be seen (but only if you look fast) in Quincy, New Bedford and San Juan. Good sailing winds to all. Back at our land-locked weekend training ground, the marahoners are urged to do 4 x 2.5 mile on the neighborhood course. A modified course selection will be posted for the non-marathoners tomorrow. Similar, but different. | | | | gary Posts: 1948 | | posted: 03-12-12 2:52pm Hi Gang. I have emerged from under my rock to once again make a request. Next month we will be exhibiting at the Boston Marathon Expo. We really need runners to help showcase our Virtual Runner software in our booth. Could you please let me know if you can help out by doing your day's workout running on the treadmill in our booth? In addition to the Boston course, we have added some new videos including the hills and fields of Bali, the Australian Outback and a run along the Great Barrier Reef. In addition, I can give you your very own Outside Interactive dri-fit singlet that guarantees you a PR every time. C'mon, you can't deny thousands of people the opportunity to check out your form and stare at your ass ;) If you could let me know when you have a moment by either replying here or shooting me an email at gary@outsideinteractive.com I'd greatly appreciate it. Thanks alot an I hope to hear from you! Gary | | | | bryan Posts: 116 | posted: 03-10-12 10:14pm
A longtime HFC tradition, this year's run is planned for Wednesday, March 21, which for this year is after the St. Patrick's Day holiday. Last year a group met at the Seapoint in South Boston at 6:30 p.m. and did the "Crown of Thorns" workout (a club favorite) and then proceeded with a brief bar tour before ending up back at the Seapoint for dinner around 8:30-9 p.m. | | | | joec Posts: 1393 | posted: 03-10-12 5:08pm
there are 3 early HFC photos that I got from Dan Hart. These are part of the random collection that you see on the home page. Eventually I will put these and more in the history page. 1 is the decathalon track photo 1 is the Irish Road Race 1 is the Lake Winnepesake Relay. If anyone who recognizes people in the photos, post here and I will start labeling the photos. | | | | Dan_Atk Posts: 1041 | posted: 03-07-12 11:32pm
For a while I've been thinking that everyone already knew this news, but I guess we haven't made an announcement or anything like that -- and at Lew's the past couple of weeks I've realized that there are plenty of guys who we see almost every week that we haven't told yet, so I figured I'd add a post to inform the few remaining Striders who don't already know about the addition to our family that Lyn and I are expecting. We are about 1 year into the process of adopting a child (or possibly siblings) from Russia. We've been told that this is unlikely to occur before the Spring, and it could even occur much later this year or even next year. We still have a few small hoops to jump through, but within a week or 2 we'll just be waiting for a call telling us to pack our bags for the first (of either 2 or 3) trips to Moscow. I'm sure we'll be ridiculously excited once we get the call & will let everyone know once we have more news, but for now I just wanted to make sure that nobody was in the dark about this. | | | | AjHDr0p Posts: 765 | posted: 03-07-12 2:28pm
We got our practice reps in during lunch today. Come to Lew's tonight for more <a> <img src="http://www.hfcstriders.com/images/show/profile/Cornhole_Channing.jpg" height="1500" class="special" align="absmiddle" alt="hurricane"> </a> <br /> Captain Cornhole <br /><br /> | | | | GiantsFan Posts: 1093 | posted: 03-07-12 12:41am
Wednesday, March 7, 2012 XAVERIAN @ 6:30 Warm-Up in the parking lot. Inactivity will demand more of your body during the early part of your run, leaving less for the important part of the workout. When you leave the car, start moving. WORKOUT: To be run as part of a minimum 50 to 60 minute run. (If not there yet, condense as needed). 6 x 3 minutes #1 @ 5M Race Pace #2 - 4 @ 5M Tempo Race (5 Mile Race Pace + ~40 seconds per mile) #5 @ 5M Race Pace #6 @ 5K Race Pace ** Intervals must include a minimum of 1 hill to the finish of the road mile. Should also have some downhill running in there. Rest = 3 minutes (#1 & 5) and 2 minutes (#2-4) Finish w/ 15 minutes after your last interval. 4 to 6 80m Strides on the field. Workout: Vary the tempos to simulate the race. The tempo's allow volume, while not killing you for the next day. It's all about build-up. The last interval should not be done on the hill. Thinking of you in Mankato, Minnesota, Rich | | | | EFGroden Posts: 1060 | posted: 03-06-12 12:13am
As discussed on the roads last Saturday, this Saturday we are back to basics for the winter workouts: repeat miles on the road Polaroid mile course. Marathoners will be doing 8 to 12 repeats, depending on recovery from Black Cat 20. Everyone else is encouraged to run as many as your fitness allows. Weekends have been attracting a diverse and always energetic group. If you have been hesitant to join us, please remember that fitness starts with commitment. Like-minded runners will be circling Polaroid many times on Saturday at all different speeds. Join us. | | | | joec Posts: 1393 | posted: 03-05-12 8:43pm
The HFC Grand Prix races are listed on the Grand Prix Page. Originally, we picked the Milton MAD Scramble as an HFC GP race. But, since many people will be working the race, we will be taking this race off the HFC GP and replacing it with the Mayor's Cup 8K which is on October 28th. Note that this race has a 30:00 cut-off time. So if you are slower, you are required to run the Mayor's Cup companion 5K instead. The USATF office has a Mayor�s Cup conversion chart that converts the runner�s 5K to an 8K time so that we will be able to score everyone together for grand prix purposes. This race date also coincides with Harvey's Canton Fall Classic. So, people not running XC are encouraged to run the Canton Fall Classic. | | | | ScottyWiz Posts: 278 | posted: 03-05-12 6:01pm
FYI - I just saw this posted on the USATF-NE Facebook page: New Bedford Half Marathon: "organizers ... are closing registration on March 10, more than a week in advance of the start." | | | | roussin Posts: 101 | posted: 03-05-12 11:03am
I am starting this thread specifically for the finely-aged (clearly, 50 is the new 40) members of HFC to post and retrieve racing, training and recruitment information. My hope is that we can pull together to shock some people in big events (e.g. New England XC) this year, next year and for the forseeable future. Question(s): How many Masters runners do we have? How many men and how many women? We've done a roster check-in but lets check-in in that way, too. What events are our Masters runners interested in focusing on as a team? Who are our rivals? How do we stack up? How do we close (or maintain or grow) the gap? Are the current club-wide workouts serving the Masters runners as well as the less-finely-aged population? Why or why not? What resources do we have available to us for training advice, etc...? Let's discuss. I'm here. I'm 40. I've never been coached well -- was basically a non-runner from age 22 to age 39. Have never done big mileage or even medium mileage consistently. Looking to develop speed and race from 5k to Half-Marathon on trails, XC and roads. An XC race in Frankin Park is like running on a freeway to me -- I don't slow down much off-road. That said, I typically don't speed up much on-road. Track is definitely not my thing. Next year I'm doing Boston if my time gets me in (looks like it will). -Rous | | | | Johnnycash Posts: 314 | posted: 03-05-12 11:00am
It is hard to believe it has been 10 years since the HFC trip to Dublin, Ireland for the World Cross Country Championships. It resulted in countless great stories and miraclously we all made it back safely and in one piece (relatively). An email was sent out recently to many that made the trip, but wanted to post here as well for anyone that we missed - On March 23rd, a group of us will be meeting at Doyle's to reminisce about the trip and enjoy a few pints of Guiness (or whatever your beverage of choice is). It should be a fun night and anyone who made the trip is welcome to join us. If you weren't on the trip, you are welcome to join us as well. Hope to see you on the 23rd. DK | | | | MadDog_McD Posts: 112 | posted: 03-03-12 1:24am
i'm 50/50 btw the two; does hfc even have an official drink? anyone try blue hills ales? | | | | Dan_Atk Posts: 1041 | posted: 03-02-12 9:22pm
I'm wondering which HFC members read these message boards. We've got 113 people on the team roster, and 77 have usernames, and theoretically could post. Many do use them on a regular basis, other might just read and never post. So, mostly to satisfy my own curiosity (and partly because I'm bored and avoiding my PM treadmill run) I thought I'd start a topic as a check-in to see who's out there. So if you're an HFC member, please take a minute to post a simple "Here" or something like that. If you don't have a login name or forgot your password, use the "Contact" button in the upper left to request a new one. If you want to include more about yourself to introduce yourself to teammates you might not have met (or not seen in a while), feel free to do so - but more importantly just post a Hi, or here, or present, or something like that. Maybe over the next couple of weeks we'll have a pretty good idea of who's on the site on a fairly regular basis. What we'll do with that information, I have no idea, but it could be useful for something. | | | | Johnnycash Posts: 314 | posted: 03-01-12 10:14pm
Doyle's has a huge HFC turnout. So my suggestion is to have singlets on hand at Doyle's to hand out. | | | | joec Posts: 1393 | posted: 03-01-12 9:28pm
For those in the Milton area looking for a race on March 17, there is a new 5k. This is on a busy racing weekend, but is a good opportunity for someone looking for a local race win. Here are the details: 1st Annual Milton St. Patrick�s Day Rugby Run 5K Run/Walk to Support the Milton High Rugby Club Saturday, March 17th, 2012 9:30 � Registration 11:00 � Race Starts Cunningham Park 12:00-12:30 � Awards Location: Cunningham Hall, 75 Edge Hill Road, Milton, Massachusetts Register online via https://register.SpitlerRaceSystems.com/register/?event=9896 $20 pre-registered, $25 day of race | | | | mudcat92 Posts: 182 | posted: 03-01-12 7:37pm
Calling all striders... I am in charge of the M.A.D. Scramble Raffle Table on 06/28/12 in Milton, MA. I need all of you to try to get people to donate items, such as gift certificates, gift cards, tickets to sporting events and anything else you can think of that would get people to buy raffle tickets. Any donations can be bought to Lewis' any Wednesday night. Thanks for your help. Jim Clifford HFC Club Treasurer | | | | cckelly Posts: 798 | posted: 03-01-12 4:49pm
Nike's new shoe - not bad. http://www.fastcodesign.com/1669098/nike-unveils-its-big-new-paradigm-shoes-knit-like-socks Nike Unveils Its Big New Paradigm: Shoes Knit Like Socks THE NEW FLYKNIT SHOE WAS THE PRODUCT OF FOUR YEARS OF R&D, WHICH YIELDED NEW MACHINES FOR A FABRICATION TECHNIQUE THAT NEVER EXISTED BEFORE. When most of us think about what we want in a shoe, a sock probably isn�t the first thing that comes to mind. Sure it has comfort, but what about stability? And how about some support? Nike is filling in those blanks with its newest line, Nike Flyknit, which will make its big splash in the Olympics. Four years in the making, Flyknit is the product of an entirely new shoe-making process that can produce a single, lightweight knit upper (tongue included). The resulting intricate patchwork of yarn, cables, and fabric boasts a heretofore unseen look and feel. | | | | mudcat92 Posts: 182 | posted: 02-29-12 2:44pm
The HFC Club Treasury currently has $2,725.00 in it's coffers. FYI Jim Clifford HFC Treasurer 31 Buckingham Road | | | | mudcat92 Posts: 182 | posted: 02-29-12 2:44pm
The HFC Club Treasury currently has $2,725.00 in it's coffers. FYI Jim Clifford HFC Treasurer 31 Buckingham Road | | | | mudcat92 Posts: 182 | posted: 02-29-12 2:44pm
The HFC Club Treasury currently has $2,725.00 in it's coffers. FYI Jim Clifford HFC Treasurer 31 Buckingham Road | | | | GiantsFan Posts: 1093 | posted: 02-29-12 11:22am
HFC Workout, February 29, 2012 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Roads Workout Minimum of 60 minute distance run: 15 / 20 Min. Run for a Warm-Up 4 x 5 Minutes #1 @ Current 5M Race Pace. #2 @ 5M Tempo pace (R.P. per mile + ~40 sec.) #3 @ 5m Tempo pace #4 @ 5K Race Pace Rest = 3 minutes after #1, 2 minutes after #�s 2 & 3. Should be done at a relaxed distance pace. 6 x 80 to 100m Strides. Stretch lightly in the parking lot for a few minutes. Follow w/ hydration. Stretching to follow. Workout: This may be historic, as I don�t ever recall having 5 Wednesday workouts in February. Join this epic event by braving the elements and coming to practice. Tonight�s weather conditions may make things tough, so alter what you do as needed. Keep in mind that if the conditions are bad, visibility will be an issue and it�s a lot easier for one runner to get off to the side of a road then it is for a group of runners to avoid vehicles. Polaroid is a safe haven (as long as you�re done before the gearheads get out of school). Regarding the workout itself, make sure that the paces vary. As has been the custom, the workout somewhat simulates a race plan. Get out hard, stay steady in the middle, and push at the end. Remember, �Tempo� is between race pace and typical road pace. If you do these as 4 hard �miles�, then the short rest in the middle will kill you. In these days where diversity is so important, develop the skill to be diverse and adaptable in your training paces, and race success will follow. Recovery: As has been stated the last several weeks, during this time of the year, your recovery needs should be not be significant since the workouts are not designed to hammer you. We�ll do that later in the year. The goal now is to build up, and consistent mileage can be maintained even on a recovery day. The difference is that the time of the run is not as significant on a recovery day following a track workout. Just cover the distance baby. Attendance: Keep the magic going. This has been our best winter ever in terms of numbers on Wednesday nights, so keep up the good work. Happy �Leap� Day, Rich Hart | | | | hbrunner Posts: 661 | posted: 02-28-12 11:19pm
Hey Gary - what's up? I haven't seen a post for a daily run in about a week. Can't remember that happening since I've been a club member. (I did see a tweet today) | | | | BruceRogers Posts: 152 | | posted: 02-28-12 10:46am I guess some of you folks have already read this story about the disqualified marathoner: http://sports.yahoo.com/blogs/olympics-fourth-place-medal/marathon-winner-disqualified-because-didn-t-sign-race-014434559.html Since I will never win a marathon I don't need to worry. | | | | EFGroden Posts: 1060 | posted: 02-27-12 4:58pm
It�s finally here! The much-ballyhooed, but seldom discussed, Pick Your Poison Weekend! Socrates and Jim Jones need apply over and over again, to make sure they and their ilk get it right. Some of our marathoners will be teasing the Black Cat 20 in Salem on Sunday, March 4th as part of their ongoing preparation for Boston. Marathoners not running in the Witch City this weekend are encouraged to run Saturday�s Polaroid workout. Those of us not running a spring marathon this year also have two choices: Sunday�s Black Cat 10 or Saturday�s Polaroid workout. If you are running in Salem on Sunday, stick to the plan and build on MV. For our Polaroid denizens on Saturday, we have been granted special clearance to leave the reservation (temporarily) during the workout. As you have guessed, we will be running the �neighborhood 2.5 mile� course. Marathoners should do 4 repeats, slightly faster than marathon pace with 4-5 minutes rest. Non-marathoners should do a minimum of 2 repeats, but seriously consider bonus intervals, all with 4-5 minutes rest. The course: http://www.mapmyrun.com/routes/view/67291354 Fortunately, this course features mostly ups and downs. The calendar is turning to March. Time to get serious about the upcoming racing year whether you are running Boston or the road racing circuit. As Archimedes would remark: �Everyone into the pool!� | | | | AjHDr0p Posts: 765 | posted: 02-26-12 6:47pm
Great job Justin....cruising another 26.2 in Renzian fashion. 1 1/43 M1829 2:35:27 2:35:26 5:56 Joseph Darda 24 M 1481 Willimantic CT 5 1/72 M4049 2:53:08 2:53:03 6:36 Justin Renz 40 M 422 Milton MA Half Marathon 40 5/331 M4049 1:22:02 1:21:58 6:16 Christopher Roussin 40 M 3898 West Roxbury MA 882 183/401 M3039 1:49:09 1:48:44 8:18 David Kelly 39 M 2547 Roslindale MA | | | | AjHDr0p Posts: 765 | posted: 02-26-12 9:32am
If anyone wants a # for New Bedford this year, let me know. I signed up, but swapped over to the Quincy half (same day). I am considering the double and logging it as an Ed Groden Special 2 x 13.1, but would prefer just running one. | | | | EFGroden Posts: 1060 | posted: 02-23-12 10:32am
Some of our runners will be in Hyannis this weekend for either the full or the half marathon. Many of our marathoners will be in semi-recovery mode from last week's MV20. (Or jet-lagged from Hawaii.) This week's intervals are the downhill and uphill long half miles (about 0.55). Begin at the road mile start bearing left down the driveway, finishing at the stripe at the bottom of the hill. 90 seconds rest and proceed back up the hill. Marathoners should do a minimum of 8 and a maximum of 12, depending on how you feel and keeping in mind that many of you are running the Black Cat 20 in another week. 9 AM usual start time, although there may be a later in the day group. Non-marathoners always welcome. | | | | BruceRogers Posts: 152 | | posted: 02-23-12 8:34am Who is running Hyannis this weekend? | | | | Johnnycash Posts: 314 | posted: 02-22-12 3:18pm
A very good read.... http://sportsillustrated.cnn.com/vault/article/magazine/MAG1195163/1/index.htm | | | | GiantsFan Posts: 1093 | posted: 02-21-12 9:41pm
HFC Workout, February 22, 2012 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout To be incorporated into a strong distance run (Ex.: 60 to 80 minutes) 3 x 9 Minutes @ Tempo (5M Race Pace + ~40 seconds per Mile) Rest = 4 to 5 minutes of steady distance pace 6 x 80 to 100m Strides after getting back to Xaverian. Stretching should be done to complete the warm-down. Warm-Up: Be active as soon as you get to the parking lot. Try to warm-up your whole body; neck, arms, hips, and of course, your legs. Stay moving while talking. Workout: This week's offering includes long, strong pushes as part of a good distance night. Remember, �Tempo� is between 5M race pace, and a typical distance pace. Run in groups of people of comparable fitness. Share the leading responsibilities. Remember, long and strong is the theme. Recovery Day / Strides: Recover as needed. You should be fine to do another distance day, but if you need to back off a bit, then do so. Covering the distance is the key, but not the time of the run. Don�t be married to the watch. Remember that strides should be included at the end of the run to help shake out the doldrums from the legs. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend workouts and long runs. Happy Presidents� Week, Rich Hart | | | | joec Posts: 1393 | posted: 02-20-12 10:40pm
At the convention, Justin and I brought up the opportunity to co-direct the Milton MAD Scramble road race. There will be a meeting to discuss this with the club. I will list some information here for the race and Justin will provide the latest news at the next meeting. <a class="dark" href="http://madmemorialfund.wordpress.com/scramble/" target="_blank">http://madmemorialfund.wordpress.com/scramble/ </a> 1) established race with 213 finishers last year <a class="dark" href="http://www.coolrunning.com/results/11/ma/Jun30_MADScr_set1.shtml" target="_blank">http://www.coolrunning.com/results/11/ma/Jun30_MADScr_set1.shtml </a> 2) FREE police support - being a memorial race for detective Devin. This is huge in cost savings. 3) in Milton 4) unique course with a mix of roads and scenic trails 5) The race director is Brian Devin - he is a great guy to work with, passionate about running and has done well directing this race. 6) Brian has a database of runners, volunteers, vendors, donors 6) The race has good post-race burgers and dogs and t-shirts and prizes - all for $20(pre)/$25(post). A good deal for the runner. 7) They pull in some good revenue from the donors. A waste management company donated 5k, Curry College, Shaws, and numerous other smaller donors gave money. <a class="dark" href="http://madmemorialfund.files.wordpress.com/2010/03/sponsors_20113.pdf" target="_blank">http://madmemorialfund.files.wordpress.com/2010/03/sponsors_20113.pdf</a> The profits go towards a memorial scholarship for a Milton High Student. <a class="dark" href="http://madmemorialfund.wordpress.com/scholarship/ " target="_blank">http://madmemorialfund.wordpress.com/scholarship/ </a> 8) The race has a good date and time slot being the last Thursday of June at 6:30pm. This year it would be June 28th which gives good spacing for the serious 4th of July racers to be able to do both. | | | | T_Vo Posts: 1038 | posted: 02-20-12 2:46pm
Nice work Mad Dog McDermott! 12 Mark McDermott 27 Hfc Striders 4:28.68 http://www.coolrunning.com/results/12/ma/Feb19_USATFN_set1.shtml | | | | BruceRogers Posts: 152 | | posted: 02-19-12 5:34pm Andy Holmes burnt them up! 11 0:58:55 5:54 Andrew Holmes Quincy,MA 512 1:44:49 10:29 Bruce Rogers Winchester,MA | | | | sirdaniel421 Posts: 138 | posted: 02-16-12 11:45am
Let the album begin: <a> <img src="https://mail-attachment.googleusercontent.com/attachment?ui=2&ik=f25ff13f7c&view=att&th=1358705aa129a282&attid=0.1&disp=inline&safe=1&zw&saduie=AG9B_P8gd-O3jDovp1FErmnRm2xd&sadet=1329410467578&sads=1h2XBqmrHBJbVZPYPKktafPVWN4&sadssc=1" height="200" class="special" align="absmiddle" alt="hurricane"> </a> <br /> The one and only <br /><br /> | | | | EFGroden Posts: 1060 | posted: 02-16-12 11:05am
We are sending a boatload of marathoners to Martha's Vineyard on Saturday for a 20 miler at marathon pace around the island. The joyful wails emanating from Nantucket Sound will be our intrepid band: �Haul on the bowline" We sang that melody Like all tough sailors do When they are far away at sea. For the rest of us landlubbers, we're back at Polaroid on Saturday morning at the usual meet time of 9 AM. 2 selections on this week's menu. #1, Down-then-Up road mile repeats on this course: http://www.mapmyrun.com/routes/view/20511278 #2, 12 x half mile with Justin and friends as he prepares for next week's Hyannis marathon. Mark McDermott is our sole entry into Sunday's USATF-NE Indoor Championships at Harvard. He will be chewing up the mile. Best of luck to all of our competitors this weekend! | | | | Johnnycash Posts: 314 | posted: 02-15-12 7:41pm
On June 2, 2012 I will be cycling 100 miles in support of Best Buddies. As part of this event, I have committed to raising at least $2,000 and I would love to have the support of members of HFC for my ride through a donation to Best Buddies. So to learn more about Best Buddies and to consider making a donation please click on the link below to my fundraising page. Any donation large or small would be much appreciated! Thanks! http://www.hpchallenge2012.org/dkbestbuddies | | | | roussin Posts: 101 | posted: 02-15-12 11:02am
...and by "Do It" of course I mean play our original rock songs in a toned-down duet format. Some of you know that I run a little and teach a little, but I've also been writing and playing rock music for twenty years. I married a fellow rock musician (www.carlaryder.com) ten years ago and we've performed with each others' bands but this is our first time playing just the two of us. The show is at RADIO (http://radiobarunion.com/Music.aspx) in Somerville, Union Square. (I know, Jason, but that's where original bands play these days.) Doors open at 9PM and we go on first (probably around 9:30 or so). If I don't see you then, I'll see you soon. Chris "Rous" Roussin | | | | GiantsFan Posts: 1093 | posted: 02-15-12 8:03am
HFC Workout, February 15, 2012 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout 20 Minute Warm-Up Run Polaroid: Long Hills - 3 sets x 400, 400, 400 Hill to Road Mile Finish Rest = Jog back down + 45 sec. jog at the bottom. Always stay jogging or walking. Short(er) Hill 2 x 200m hill, 1 x 400m 20 Minute Cool-Down Run 6 x 80 to 100m Strides after getting back to Xaverian. Stretching should be done to complete the warm-down. Warm-Up: Be active as soon as you get to the parking lot. Try to warm-up your whole body; neck, arms, hips, and of course, your legs. Stay moving while talking. Workout: At Polaroid, run the hills at your Tempo pace (5M race pace + 40 seconds per mile). Don�t hammer them, but run them at a pace that allows you to finish the workout and the total run. Work on your hill running form (pushing off the ball of the foot, knees driving), including the run down back to the start (while downhill running, don�t fight the gravity, so land with a slightly bent knee to allow for you to roll with the hill as opposed to landing somewhat straight-legged, which is a braking motion). Try to push the last (shorter) set. Recovery Day / Strides: As always, treat your recovery day as needed. Cover the distance but don�t be married to the watch. Run as you feel, and if you feel tired, run easy. The goal is to be recovered by Friday. Strides at the end of the run can help to shake the doldrums out of the legs. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend workouts and long runs. Happy Indoor Track Championship Season, Rich Hart | | | | cckelly Posts: 798 | posted: 02-14-12 6:51pm
FYI. The lottery sign up begins 2/15 ending 3/15. The race can fill a need should their not be enough pain in your life. Lots of fun, I may skip. http://www.mountwashingtonroadrace.com/ | | | | sirdaniel421 Posts: 138 | posted: 02-14-12 4:21pm
I hope our giant majority of men realize that today is a WONDERFUL day to spread the love and recruit some female talent (we don't discriminate on age!) to help adjust this major gender imbalance. <a> <img src="http://www.worldpress.org/images/20110106-china.jpg" height="200" class="special" align="absmiddle" alt="hurricane"> </a> <br /> HFC gender proportion <br /><br /> Let the ideas SOLIDIFY into some serious marketing and recruitment efforts. HFC FOREVER. | | | | joec Posts: 1393 | posted: 02-13-12 10:00pm
Mike Norton was spotted at the Paddy Kelly 5 miler in Brockton. Good racing! <b>Place BIB TIME FIRST LAST M/F CATEG. TOWN TEAM Min/Mi</b> 6 190 0:29:18 MICHAEL NORTON M 40 49 EAST FALMOUTH, MA 05:52 | | | | tunger01 Posts: 481 | posted: 02-11-12 8:43pm
Mark "Madman" McDermott dropped a 2:30.66 in the 1000m today at the BU Valentine Invitational!!!... http://www.flotrack.org/coverage/247836-2012-BU-Valentine-Invitational/video/602428-M-1k-H03 | | | | AjHDr0p Posts: 765 | posted: 02-10-12 7:16pm
The topic has been discussed, and it's time to go legit with <b> super short </b> red running shorts. KIDDING, but for real: I was able to walk away with a customized running jacket after the Holden Road Race. It's a pretty nice jacket, and offered at a pretty nice price: $65 includes the HFC Logo, and name on the sleeve. Upside: It is Green, and OUR color of green. Stylish Downside: It's not very runnable. It could be used in the winter though. I wanted to throw it out as an option. Charles River apparel also makes a similar jacket at a little less money. Check it at charlesriverapparel.com model # 9024 cost $51.00 <a> <img src="http://www.hfcstriders.com/images/show/profile/HFC_Jacket.jpg" height="200" class="special" align="absmiddle" alt="HFC_Jacket"> </a> <br /> HFC_Jacket <br /><br /> | | | | sirdaniel421 Posts: 138 | posted: 02-09-12 4:19pm
Hi guys, This is an early-morning meeting of the elders and adventurers for a long-run through the region of Blue Hills in Canton. Mr. Churchill, TJ, and myself are confirmed for a 6:30AM meeting at the reservation parking lot ... that is, according to TJ: "i don't know how to describe the parking lot other than it leads right into the beach near houghton's pond and is near the police station...i think it's the main lot...in fact...it was the parking lot where we met for that one xc workout" We'll be dropping some fast miles but would love to have company and perhaps some groups venturing through the wilderness. ALSO, there's a chance you'll beat out the snow if ya join! | | | | BruceRogers Posts: 152 | posted: 02-08-12 4:46pm
I know a number of HFCers are running the New Bedford 1/2. But, is anyone running in the Quincy 1/2 on the same day (18-Mar-12)? Bruce | | | | GiantsFan Posts: 1093 | posted: 02-08-12 9:36am
HFC Workout, February 8, 2012 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Roads Workout Minimum of 60 minute distance run: 15 / 20 Min. Run 6 x 3 Minutes #�s 1 � 3 @ 5M �Tempo� pace (30:005M = 6:00 = 800 @ 3:00 = tempo ~ 3:25/30 pace) #�s 4 & 5 @ 5M pace # 1 @ 5K Race Pace Rest = 3 minutes between intervals. Minimum of 15 min. @ end. 6 x 80 to 100m Strides. Stretch lightly in the parking lot for a few minutes. Follow w/ hydration. Track Workout Strong Warm-Up (Include sprint drills & strides) 2 x 200 3K Pace (Jog recovery) 2 x �Broken-Up� 600�s * (400 @ R.P. [1000 = 60 sec.], 45 to 60 sec recovery, then a 200 @ RP Rest = 4 or 5 minutes 2 x 300 (Use a run-in start, so you�re not starting from a stand) #1 @ PR Race Pace #2 @ Goal RP Rest = 3 or 4 minutes. Cool down of (minimum) 15/20 min. Stretching to follow. Workout: On the roads, nice night for some more strength. As always, include up and down hills. Make sure that the groups reconvene during the rest (be quicker because it is a shorter rest). The time between intervals should be done at a comfortable road pace which will allow recovery. On the track, it�s turnover time. Quality is the plan, so don�t overdue any volume. The rest between the 400 & 200 during the Broke-6�s does not allow for full recovery. That�s the idea. This will leave you ready to go on Saturday. The volume is such that the recovery will leave you fresh on Saturday. Recovery: For those racing this weekend on the track, the next 2 days are used for rest and recovery. Strides, stretching, and light drilling will get the job done for you. On the roads, the recovery should be minimal and a steady, consistent diet of lots of roads, often followed by strides, and completed with core circuits at home will leave you in a strong position come the early spring racing season. Attendance: It�s great that the numbers are so strong through the winter. Keep up the good work. It�ll pay big dividends when you toe the line. Regarding my attendance at practice, the desire to be out at the X and the �Roid is great, but the other track job makes it difficult. The season gets extremely busy this time of year, with the championship season ahead, and the college decisions of the seniors starting to be made (how would you like to have your career successes determined by the decision-making process of 18 year-olds?). The job is wonderful, but the hours accumulate. Soon enough, decisions get made, and happy or sad, I�ll bring my timing A-game to the X. Happy Valentine�s Day, Rich Hart | | | | BruceRogers Posts: 152 | posted: 02-07-12 9:03am
Bobby did a great job: 11 Bobby Bligh 2/19 M4549 47 M HFC STRIDERS 58:10 58:13 6:15 253 Bruce Rogers 24/25 M5054 54 M HFC STRIDERS 1:41:32 1:41:44 10:55 The stew was in fact "great". | | | | Dan_Atk Posts: 1041 | posted: 02-04-12 9:24pm
A few guys heading out from Norwood at ~9, from TVo's place, for about 15 at 8:15-8:30 pace. Reply if interested so we know to wait for you. | | | | mudcat92 Posts: 182 | posted: 02-04-12 2:37pm
GOOD NEWS... I JUST RECEIVED A CHECK FOR $200 FROM THE USATF-NE FOR THE 2011 CROSS COUNTRY GRAND PRIX MEN'S OPEN TEAM AWARD...FYI JIM CLIFFORD HFC TREASURER | | | | alf_tupper Posts: 528 | posted: 02-03-12 7:53pm
Fellow Harriers: I have one extra ticket for the meet tomorrow. Available for free, first come first served. If interested let me know (jgf_run@yahoo.com) and we can make arrangements to meet in front of Reggie Lewis facility. Cheers. Jimmy | | | | MadDog_McD Posts: 112 | posted: 02-03-12 4:32pm
http://www.letsrun.com/2012/fansguide-0203.php 5:00 PM - Men's Masters Mile The Field: Pete Bottomley Dirigio RC Frances Burdett Greater Springfield Striders Jason Cakouros HFC Striders Charlie Kern Unattached Ron Kochanowicz Unattached Kent Lemme Greater Springfield Harriers Titus Mutinda Team RUN Ray Pugsley Unattached Chris Simpson Eliot TC Bart WASIOLEK EKG - Connecticut Not sure if you're in for the race, good luck Saturday night if so. | | | | EFGroden Posts: 1060 | posted: 02-02-12 2:49pm
The marathoners are doing a grueling workout on Saturday: 4 x 2.5 miles with 4 minutes rest between intervals. Since the back parking lot is locked on the weekends, the start/stop lines are the beginning of the road mile and the driveway about mid-way between the 1/2 and 3/4ths marks of the road mile. Non-marathoners are invited to run one or two intervals (more if you'd like). The terrain is hilly.9 AM usual meet time. Course map here: http://www.mapmyrun.com/routes/view/67291354/?open_ive_done=1&new_route=1 | | | | ptdoon Posts: 904 | posted: 02-02-12 1:14pm
We've still got a lot of squares available for Sunday's Game. $5 a square. The winners after each quarter receive $100. The last $100 goes to the club. If you're interested or have a friend that might be, let us know on this post. I'll randomly fill them in and put you down for an IOU. We hope to scan the grid or at least post the numbers by Sat. night, so everyone will know what they got. | | | | GiantsFan Posts: 1093 | posted: 02-01-12 11:33am
HFC Workout, February 1, 2012 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Roads Workout Minimum of 60 minute distance run: 4 x 5 Minutes #1 @ Current 5M Race Pace. #2 @ 5M Tempo pace (R.P. per mile + ~40 sec.) #3 @ 5m R.P. #4 @ 5K R.P. Rest = 4 minutes between intervals. Minimum of 15 min. @ end. 6 x 80 to 100m Strides. Stretch lightly in the parking lot for a few minutes. Follow w/ hydration. Track Workout Strong Warm-Up (Include sprint drills & strides) 2 x 200 3K Pace (Jog recovery) 3 Sets - 4 x 400 Set #1: 4 x 400 @ 3K Pace Rest = 2 minutes Set #2: 4 x 400 @ Current 1M R.P. Rest = 3 Min. Set #3: 4 x 400 @ Goal Mile Pace (Should be 1.5 / 2 sec. faster) Rest = 3.5 to 4 min. Cool down of (minimum) 15/20 min. Stretching to follow. Workout: On the roads, nice night for some more strength. As always, include up and down hills. Make sure that the groups reconvene during the rest. Your rest between intervals should be done at a comfortable road pace which will allow recovery. On the track, be aware of your pace. The goal is not to have 12 even 400�s. A race rarely works that way, and almost never is something special. Be patient with the first set. It will prepare you for a solid last 4. Happy February and Welcome to the start of the Indoor Championship season, Rich Hart | | | | joec Posts: 1393 | posted: 01-31-12 11:29pm
Congratulations to our striders who got their race in before the big convention. TJ was so close to breaking 4:20. Great job TJ and Mark! <b>Saturday January 28, 2012 BU Terrier Classic </b> 1 Mile Section 6 6 Unger, TJ Hfc Striders 4:20.07 1000 M Run Section 2 5 McDermott, Mark Hfc Striders 2:31.47 | | | | mudcat92 Posts: 182 | posted: 01-31-12 3:16pm
FYI Jim 01/10 - 12/10 01/11 - 12/11 01/12 - 12/12 P A I D P A I D P A I D NAME DATE AMOUNT DATE AMOUNT DATE AMOUNT DAN ATKINSON 01-29-11 35.00 01-28-12 50.00 LYN ATKINSON 11-30-11 35.00 GUY BARA 01-28-12 50.00 STEPHEN BAUSEMER 02-20-10 35.00 02-04-11 35.00 01-28-12 50.00 BOB BLIGH 11-02-09 35.00 11-19-10 35.00 10-15-11 35.00 HARVEY BLONDER 03-02-10 35.00 01-29-11 35.00 01-28-12 50.00 BILL BUCKLEY 05-01-10 35.00 02-16-11 35.00 JASON CAKOUROS 02-20-10 35.00 01-29-11 35.00 10-05-11 35.00 EILEEN CAKOUROS 02-20-10 35.00 10-05-11 35.00 JEFF CAHILL 09-22-10 35.00 CHRIS CANNING 08-24-11 35.00 JOE CIAVATTONE 02-20-10 35.00 01-29-11 35.00 01-28-12 50.00 JAKE CHURCHILL 04-07-10 35.00 10-05-11 35.00 JIM CLIFFORD 03-26-10 35.00 03-26-11 35.00 DAVE CONFORTO 01-19-12 50.00 DOUG COOMBS 04-24-10 35.00 10-15-11 35.00 01-28-12 50.00 PAUL CORCORAN 02-20-10 35.00 07-27-11 35.00 PAUL CORCORAN, JR. 06-08-11 20.00 LEON DANFORTH 07-14-10 35.00 07-27-11 35.00 CHRIS DIEHL 02-20-10 35.00 01-29-11 35.00 01-28-12 50.00 KEVIN DOYLE 11-30-11 35.00 BRENDA EGIZI 09-22-10 35.00 01-28-12 50.00 JIMMY FALLON 09-22-10 35.00 09-22-10 35.00 MIMI FALLON 07-28-10 35.00 09-22-10 35.00 MIKE FITZGERALD 02-20-10 35.00 01-29-11 35.00 CHRIS FORTI 03-10-11 35.00 03-10-11 35.00 RYAN GATTONI 01-13-10 35.00 JIM GOGGIN 02-20-10 35.00 09-14-11 35.00 ED GRODEN 02-20-10 35.00 09-14-11 35.00 BETH GUARNAGIA 02-20-10 35.00 09-14-11 35.00 JOHN HAEDERLE 09-25-10 35.00 09-25-10 35.00 DAN HART 02-20-10 35.00 01-28-12 50.00 RICH HART 01-29-11 35.00 KEITH HAVOUTUNIAN 12-20-10 35.00 ANDY HOLMES 08-03-11 35.00 08-03-11 35.00 JAMES HORTY 05-12-10 35.00 STEVE HOUDE 02-20-10 35.00 01-29-11 35.00 01-28-12 50.00 EMILY HOWARD 09-20-10 35.00 09-23-11 35.00 BROOKS JOHNSON 06-03-10 35.00 BOB KALINOWSKI 02-20-10 35.00 01-28-12 35.00 01-28-12 50.00 CHIRS KELLY 04-21-10 35.00 03-23-11 35.00 DAVE KELLY 04-06-11 35.00 PAUL KELLY 02-20-10 35.00 COLEMAN LANNUM 08-03-11 35.00 THOMAS LEWIS 04-07-10 35.00 MATT LYNCH 04-20-10 35.00 04-06-11 35.00 GARY MCNAMEE 01-18-12 50.00 PAULINE SAULEY MEHANNA 12-07-11 35.00 AMINE MEKKAOUI 05-18-11 35.00 11-30-11 35.00 DOROTHY MILLER 05-11-11 35.00 PAUL MULDOON 02-20-10 35.00 03-30-11 35.00 FRANK NEEDHAM 04-21-10 35.00 FRANK NELSON 09-25-10 35.00 STEVE NERI 08-27-10 35.00 MIKE NORTON 01-27-10 35.00 01-29-11 35.00 01-04-12 35.00 DAN O'CONNELL 01-04-12 35.00 PHILLIP PARKS 02-27-10 35.00 03-10-11 35.00 01-28-12 50.00 MARISTELA RAPO 06-15-11 40.00 TIM RESKER 09-22-10 35.00 01-28-12 35.00 01-28-12 50.00 CAITLIN REMBY 12-20-10 35.00 JUSTIN RENZ 02-20-10 35.00 01-29-11 35.00 MICHAEL RIORDAN 06-15-10 35.00 07-20-11 35.00 BRUCE ROGERS 01-27-10 35.00 01-29-11 35.00 01-28-12 50.00 CHRIS ROUSSIN 08-17-11 35.00 MEAGHAN SCEARBO 09-22-10 35.00 01-29-11 35.00 DEBRA SCRIBNER 05-11-11 35.00 RACHEL SHANOR 03-24-10 35.00 RICHARD SHERMAN 05-05-10 35.00 05-05-11 35.00 JONATHAN STECKEL 01-28-12 35.00 CHRIS STIFFLER 02-24-10 35.00 JOHN SULLIVAN 02-20-10 35.00 08-03-11 35.00 PAT SWEENEY 01-29-11 10.00 MEGAN TEAGUE 03-23-11 35.00 03-23-11 35.00 BETTINA TONER 12-09-09 35.00 MERDITH UNGER 01-28-12 50.00 THAD (T.J.) UNGER 02-20-10 35.00 01-29-11 35.00 01-28-12 50.00 BRIAN VAN DORPE 01-29-11 35.00 01-28-12 35.00 TOM VOSSEN 12-09-09 35.00 09-22-10 35.00 01-28-12 50.00 PATRICK WALSH 02-20-10 35.00 BILL WESCHROB 04-13-11 30.00 JASON ZOGAN 04-14-10 35.00 TOTALS $1,960.00 $1,920.00 $1,300.00 | | | | EFGroden Posts: 1060 | posted: 01-29-12 11:18am
Wow Moments 2011: 1. �Money for Something�....As a team, we earned nearly $1,300 in prize winnings in 2011. A special nod goes to Chris Forti, who drove 250 miles from his NYC apartment to toe the line at the Canton Classic. Chris finished 4th, leading the team to a first place finish and $125!!! 2. �One Weekend in September�....Between Sat. Sept. 17 and Sunday Sept 18, 31 Striders ran in three different races, CVS 5K, Coombs 5K and Build a Dream 5k (West Roxbury). At CVS, HFC scored 2nd place open, 5th place master (should be noted that Andrew Holmes rocked a 15:56). Tom Vossen and Bill Buckley (3rd and 5th respectively) led us at Coombs. Kevin Doyle�s 2nd and Dan Atkinson�s 3rd led the way at Build a Dream! 3. �Marathon Men and Woman�....In 2011, HFC participated in six different marathons last year, with five HFCers besting their 2010 times at the Boston Marathon. Rich Sherman and Pat Walsh both shaved 8 minutes of their times, while Emily Howard knocked off six minutes and Chris Kelly nearly 3 min. Justin Rentz ran three marathons in 2011 and threw in a 4th two weeks ago. 4. �No Pub Crawl Here�...The New England Pub Series was won by Lee Danforth and Meaghan Scearbo, while Eileen Cakouros placed third overall, second master. Bobby Bligh and Jimmy Fallon took home cash, while Bruce Rodgers, Steve Houde, Jeff Cahill, Corky and Kerry Diehl raced �em all. 5. �She knows how to pick them,�...Brenda Egizi ran 7 races this fall, coming in first or second, in her category, in all of them. 6. �17:03.1�....Even in a year as successful as 2011 was, HFC still managed to break another barrier. Our first USATF national champion was crowned at the CVS Downtown 5K, with a time of 17:03.1, senior John L. Sullivan. 7. �Harriers Put On A Hurtin���.. HFC finished an impressive 2nd in the New England Cross Country Grand Prix Series, led by TJ �nger who was the Series Champion and Jason Cakouros who was the Series Master Champion. 8. �Will Race For Food��� Dan O�Connell became the first Strider to win the Norwood Turkey Trot, clocking a very fast 20:02 for the 4 mile course. 9. �Eighty percent of life is showing up�...TJ Unger led all striders by running in 28 races last year. Jason Cakouros was next with 25. And in a tie for third, Chris Diehl and Tom Vossen ran 17 a piece.   The Records: 1. Masters, Fresh Pond...Jason Cakouros --- 12:58 2. Men�s Open XC New England Championship...T.J. Unger -- 33:06 3. Lou�s 4x1600, Danforth, O�Connell, McDermott and Unger -- 17:54 4. Indoor 800m, second year in a row breaking the record, Lee Danforth --- 1:54:73. | | | | canning027 Posts: 443 | posted: 01-27-12 1:12pm
Insane marathon debut! http://www.letsrun.com/2012/abshero-dubai-0127.php | | | | EFGroden Posts: 1060 | posted: 01-26-12 3:13pm
The marathoners who ran Derry last week should be in recovery mode this week. As a result, we'll scale back the usual Polaroid offering on Saturday. If the good road conditions persist, we'll do downhill/uphill half mile repeats. Start at the road mile and proceed down the hill ending at Rt. 1A. 90 seconds rest and reverse direction. 12 repeats in total. the course is about 0.55 miles, so adjust your pace by about 10%. Non-marathoners are welcome. | | | | GiantsFan Posts: 1093 | posted: 01-25-12 11:52am
HFC Workout, January 25, 2012 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Roads Workout Minimum of 60 minute distance run: 3 x 8 Minutes 1st @ 10K Tempo (Race Pace + ~40 seconds) 2nd @ 5K Tempo 3rd @ 5K Race Pace Rest = 4 minutes between sets. 6 x 80 to 100m Strides. Stretch lightly in the parking lot for a few minutes. Follow w/ hydration. Workout: Nice night for some strength. On the roads, as always, include up and down hills. Make sure that the groups reconvene during the rest. Your rest between intervals should be done at a comfortable road pace which will allow recovery. Congratulations to all who laced them up this past weekend, from the 2 minute racers to the 2 hour competitors, Rich Hart | | | | roussin Posts: 101 | posted: 01-23-12 10:41pm
One of my new MBA students at Suffolk turns out to be this guy. http://sports.espn.go.com/oly/trackandfield/news/story?id=5835194 | | | | Dan_Atk Posts: 1041 | posted: 01-23-12 10:02pm
As part of Boston training, I know there's a few guys signing up for the Black Cat 20 miler in Salem. I just registered for it today and realized there's also a 10 miler and a relay (2, 3, or 4-person teams covering 20 miles). So anyone looking for an early season 10 miler or a team relay should look into this. http://www.blackcatroadrace.com/ | | | | sirdaniel421 Posts: 138 | posted: 01-23-12 10:57am
If anyone wants to check out some good reads, a twitter user I follow just posted a nice wrap-up of the top 100 running blogs to follow for advice, tips, and stories: http://www.marathontrainingschedule.net/top-100-running-blogs-2012 | | | | joec Posts: 1393 | posted: 01-22-12 8:10pm
Welcome to new member Jonathan Steckel from Carlisle MA. He ran a great first race today for HFC at the Boston Prep 16 miler. Great running! | | | | joec Posts: 1393 | posted: 01-22-12 8:00pm
Congratulations to TJ and Mark at the GBTC Invitational: <b>Sunday JANUARY 22, 2012 GBTC Invitational </b> <b>Men 3000 Meter Run</b> 13 Unger, T.J. Hfc Striders 8:39.72 <b>Men 800 Meter Run</b> 10 McDermott, Mark Hfc Striders 2:02.05 | | | | EFGroden Posts: 1060 | posted: 01-19-12 12:00pm
Big racing weekend for HFC. The marathon squad will be ripping up the Derry 16M and the indoor squad will be conquering the GBTC meet at Harvard. Both events are on Sunday. But for the rest of us who need somewhere to go on Saturday morning, let's meet at X at 9 AM, as usual, for a Polaroid workout. In keeping with Wednesday's hill workout, we'll do repeat miles on the down then up course shown here: http://www.mapmyrun.com/routes/view/13523610 Depending on your fitness, 2 to 6 intervals are recommended. 2:00 active rest between intervals; reverse direction with each interval. If you are not yet ready for intervals, running around the Polaroid campus and beyond is always an option. Hope to see you there. | | | | GiantsFan Posts: 1093 | posted: 01-17-12 10:30pm
HFC Workout, January 18, 2012 @ Xaverian or BU @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout 20 Minute Warm-Up Run Polaroid: Long Hills - 3 x 400, 400, 400 Hill to Road Mile Finish Rest = Jog back down + 45 sec. to 1 min. jog at the bottom. Always stay moving. 20 Minute Cool-Down Run 6 x 80 to 100m Strides after getting back to Xaverian. Track: A suggestion for the Milers 4 x 200�s @ 3K pace 800 � 600 � 400 @ 3K Pace Rest = 2 Min. 600 � 400 � 200 @ 3K, Current Mile, Goal Mile Rest = 2.5 Min. 600 � 400 � 200 @ Current Mile, Goal Mile, Goal Mile Rest � 3 Min. **200�s should be done with a run-in start Stretching should be done to complete the warm-down. Warm-Up: If you�re running outside, be active as soon as you get to the parking lot. Try to warm-up your whole body; neck, arms, hips, and of course, your legs. Stay moving while talking. If you are on the track, do a full set of active stretches after your warm-up run. If you want to run fast with as little strain as possible, then warm-up like the people who run fastest, sprinters. Knee drives, butt kicks, walking lunges, sideways knee crossovers (a.k.a. cariocas), etc� will help to stretch you out and get you ready for the workout. Strides should follow, then the 200�s. Then you�re ready. Workout: At Polaroid, run the hills at your Tempo pace (5M race pace + 40 seconds per mile). Don�t hammer them, but run them at a pace that allows you to finish the workout and the total run. On the track, it�s good to quicken the pace as the workout progresses. This is the same as a race. It is very rare that people run the same time for each quarter in a mile. Therefore, why run your workout in this manner. Quickening your pace will allow you to prepare for a surge during a race, as well as getting you ready for a good finish. Recovery Day / Strides: As always, treat your recovery day as needed. Cover the distance but don�t be married to the watch. Run as you feel, and if you feel tired, run easy. The goal is to be recovered by Friday. Strides at the end of the run can help to shake the doldrums out of the legs. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend workouts and long runs. Could it be another Patriots-Giants Super Bowl?, Rich Hart | | | | AjHDr0p Posts: 765 | posted: 01-15-12 7:00pm
Check out Justin's Results after completing the Bermuda Triangle Challenge this weekend.....RIDICULOUS 1/13/12 MILE Time: 4:20.4!!!!!!! BTC Sex Place: 1 out of 44 1/14/12 10K Time: 42:21 6:49/mile Overall Place: 37 Sex Place: 32 out of 347 Division Place: 7 out of 116 (M4049) 1/15/12 MARATHON Time: 2:56:17 6:44/mile Overall Place: 5 Sex Place: 4 out of 58 Division Place: 1 out of 22 (M4049) <b>BTC Time: 3:42:59 BTC Sex Place: 1 BTC Overall Place: 1</b> | | | | Dan_Atk Posts: 1041 | posted: 01-15-12 4:18pm
I think we have 5 in for this (me, TVo, Rich, CK, & Brendan). Is this right? Anyone I'm forgetting? Race starts at 10, about an hour and a half from Westwood. Packet pickup starts at 8:30. Who's in for carpooling up there? Stick around after the race or rush back to catch the start of the Pats game (at 3:00)? I'm open for anything ... I can drive if needed. | | | | AjHDr0p Posts: 765 | posted: 01-14-12 2:16pm
Houde and I have already made the commitment. Who else wants to get their drink on early, after a 5miler on Superbowl Sunday (2/5)? Super Sunday Party As always, Super Sunday will have a great post race event. New this year, we�ll have <b>5 different breweries</b> pouring Super Sunday love along with 5 food sponsors and some kick-ass live music. Pictures on the site show Harpoon as one of the sponsors. http://runagainstcancer.org/supersunday/details/ | | | | Dan_Atk Posts: 1041 | posted: 01-13-12 2:48pm
Looks like the usual Sunday crew might all be running solo this week. Based on comments from the week, TVo will go long on the holiday Monday. I think Rich was planning on a Sunday PM run. I'm planning on an earlier Sunday run. not sure about CK, Gary, or others who normally try to join in on Sundays. If anyone plans to run long Sunday or Monday and wants some company, post here and maybe a group can be assembled. If not, I guess we're all on our own this weekend. | | | | gary Posts: 1948 | posted: 01-12-12 12:54pm
I just found out this morning that Jake Churchill's Dad passed away very suddenly on Tuesday. He was working out at the gym and had a massive heart attack. He was 71. Please keep him and the Churchill family in your prayers. http://www.legacy.com/obituaries/wickedlocal-easton/obituary.aspx?n=stephen-p-churchill&pid=155424352 | | | | T_Vo Posts: 1038 | posted: 01-12-12 9:01am
Any running geeks out there wanna get together to watch the Olympic Marathon Trials this Saturday afternoon? Perhaps at Lewis's? Open to other suggestions as well. Coverage is 3-5 on NBC. | | | | cdieh Posts: 840 | posted: 01-11-12 1:20pm
Good Afternoon Striders, The 2012 Convention is scheduled for Saturday 1/28 6:00pm at 201 Madison St, Dedham. Agenda, awards ballot, directions & parking recommendations will be sent out next week. | | | | GiantsFan Posts: 1093 | posted: 01-11-12 11:00am
HFC Workout, January 11, 2012 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Roads Workout Minimum of 60 minute distance run: 3 x 9 Min. �Pushes� (3 x 3 min. intervals) * 1st 3 min. @ �Tempo� (5m Race Pace + 40 sec. per) * 2nd 3 min. @ 5M Race Pace * Last 3 min. @ 5K R.P. Rest = 3 to 4 minutes between sets. 6 x 80 to 100m Strides (caution should be used if doing strides barefoot in the dark). Stretch lightly in the parking lot for a few minutes. Track Workout (Indoors) Rumored Workout = 4 x 4x400 Suggestion = If you are doing these at current race pace, push one 400 during each set. During the first 2, push the 2nd or 3rd, and then settle back in to race pace. This will help you to prepare for a mid-race surge when needed. On the last 2, get after #4 (the push to the finish). Good cool-down. At the end, include foot stretching, massaging, and some walking barefoot, etc.. Workout: Nice night for a pick-up. On the roads, as always include up and down hills. Make sure that the groups reconvene during the rest. Your rest between intervals should be done at as close to regular road pace as will allow you to still recover. On the track, this is a good workout to get you ready for some good indoor racing (not just running). There is always a point in a mile where the pace / packs shift and you have to be prepared to move with it. It doesn�t always require a big push from that moment to the end of the race, but you�ll have to move to stay in contention. This workout allows you to prepare for that point where the race is decided. Keep up the good racing, Rich Hart | | | | EFGroden Posts: 1060 | posted: 01-11-12 10:22am
As a reminder to the marathoners, your training schedule this year emphasizes long runs at marathon pace. The first of these efforts is the Boston Prep 16 mile on January 22. We'll reduce the interval volume this week to refresh those legs for next week. 12 x half mile on the road mile course, 90 seconds rest, same pace as last week. For non-marathoners, same workout. Your pace should be approximately your 5 mile pace. Do as many as you can handle. Seeing spiders is encouraged. | | | | jake_os Posts: 1459 | posted: 01-10-12 10:39pm
One of Meaghan's former runners is helping with a study at BU on athlete brain function. | | | | joec Posts: 1393 | posted: 01-08-12 5:52pm
<object data=http://http://www.outsideinteractive.com width="600" height="400"> <embed src=http://www.outsideinteractive.com width="600" height="400"> </embed> Error: Embedded data could not be displayed. </object> | | | | blynch  Posts: 60 | posted: 01-08-12 10:13am
1) Be sure to stretch after you run 2) Take a day off if you feel really tired or feel an injury coming on 3) Don't run on Blue Hill Ave with Sir Dan in the heart of the Berry even at 9am on a Sunday morning. | | | | rich_sherman Posts: 274 | posted: 01-06-12 11:17am
A few of the marathoners are meeting at my place on Sunday 8:45a for a long run. After saturday's repeat workout we're looking to keep the pace pretty easy and do somewhere between 12-17 depending upon consensus. Post here if you will be joining us and/or email me for details - rsherman11@gmail.com | | | | fcn10k Posts: 473 | posted: 01-06-12 2:15am
Happy New Year Everyone: Just curious if we can find out if our dues are paid and up to date? I paid in late 2011, but can't recall if that was to cover the 2011 calendar year or for 2012 dues? It's been a while since I've seen any listings. Thanks!! -Frank Nelson | | | | canning027 Posts: 443 | posted: 01-05-12 10:40am
Just wanted to test to see if I remembered any HTML code. <font color="#347235">HFC Striders</font> | | | | Johnnycash Posts: 314 | | posted: 01-04-12 4:13pm http://www.youtube.com/watch?v=NsMw10KVVCk&feature=player_embedded | | | | GiantsFan Posts: 1093 | posted: 01-04-12 8:48am
Beating a conference opponent to win the division and get into the playoffs - Huge Hosting a playoff game - Terrific Shutting up Rex Ryan and his brother Rob on back-to-back weeks - Priceless | | | | GiantsFan Posts: 1093 | posted: 01-04-12 8:46am
HFC Workout, January 4, 2012 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Active Stretching, Drills Workout Roads: Minimum of 60 minute distance run: 6 - 5 - 4 - 3 - 2 - 1 6 minute �Push�, then 5 min., then 4, 3, 2, and 1 min. Pace = As stated below, the longer pushes should be a little faster than Tempo. The last 3 (3, 2, 1) should be quicker (not dramatically, but you should feel the difference). Rest = 3 minutes between sets. 6 x 80 to 100m Strides (caution should be used if doing strides barefoot in the dark) Track: A suggestion = 200�s to warm-up 2 x 400 3 x Broken-Up 800�s 2 x 400 Explanation: Do the first two 400�s at current mile race pace, with a reasonable rest (1.5 to 2,5 min.). The broken-up 800�s would be done by running a 600 @ current mile pace, rest 1 minute (45 seconds if you can), and then followed by the remaining 200 @ goal race pace. The final 400�s could be at current or goal race pace. Ex.: 4:28 miler = 400�s @ 67, 800�s @ 1:40/41 then a 200 @ ~32/33, followed by the remaining 400�s @ 64 to 66. Stretching should be done to complete the warm-down. Warm-Up: It�s going to be cold in the parking lot, so be active. Do a jog stretch. Warm up your whole body. Neck rolls, arm windmills, trunk twists, all should be done, along with your usual leg stretches. The key is to get your body loose before you start your run, so your body doesn�t have to work as hard to feel good once you start running. Workout: The same principles apply this week as last. The �pushes� should be done at a pace between race and tempo (about 30 seconds per mile pace off race pace). Every member of each group should lead at least one interval. As always, include both uphills and downhills during your intervals. Don�t let the rest interval be long. Recovery Day / Strides: Treat your recovery day as needed. If tonight�s run does not overly tax you, you may not need to back off much tomorrow. If you are feeling tonight�s workout tomorrow, back off some on your distance and pace. Otherwise, cover the distance, but don�t run with your watch. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Merry Little Christmas, Rich Hart | | | | roussin Posts: 101 | posted: 01-03-12 2:20pm
Anyone planning on doing the Hyannis Half on Feb. 26th? I'm considering it as inspiration to get my miles up between now and then. | | | | xcman40  Posts: 371 | posted: 01-02-12 8:40pm
If you have visited letsrun.com the past couple days, you may have seen the thread discussing "Sub 5 at 50" which has been featured on the homepage. Page 4 of the thread features the following exchange. Anyone care to own up to being "Edrco?" :) From: One better RE: SUB 5 at 50 1/1/2012 7:06AM - in reply to fast50 Reply | Return to Index | Report Post Indoor mile. Boston MA 12/24/11 Section 5 1 cooney, mike Unattached 4:50.02 2 fram, craig Unattached 4:51.77 3 hammond, paul Unattached 4:57.49 5 Doe, Paul Unattached 5:00.20 All 50. Not bad........ _________________________________________________ Bah, that's old news. Yesterday, that foursome set the 4 x mile Seniors World Record(!) at the Lou's Relay at BU. Mike Cooney- 4:42 Paul Doe- 4:55 Paul Hammond- 4:51 Craig Fram- 4:47 Total time was 19:19, so a couple of those times may be a second or two off, but regardless, pretty damned sweet. Not to mention 3 of those guys (Cooney, Hammond and Fram) were on the WR setting 4 x mile Masters (40+) in 10 years ago. From: GO WHIRLAWAY! RE: SUB 5 at 50 1/1/2012 7:50AM - in reply to One better Reply | Return to Index | Report Post Thanks for the result. I knew they were going for it so glad they got it done. These guys just keep hammering away, great inspiration to all age groups, all runners. From: Edrco RE: SUB 5 at 50 1/1/2012 8:57AM - in reply to GO WHIRLAWAY! Reply | Return to Index | Report Post Old men do it again for whirl away, HFC Is still better From: oldandstillgoing RE: SUB 5 at 50 1/1/2012 5:53PM - in reply to neutrino Reply | Return to Index | Report Post Whirlaway has at least 7 50 year olds who run sub 5:oo Cooney,Fram,Hammond,Doe,Martin,Stirrat, Platt HFC 0 | | | | cdieh Posts: 840 | posted: 01-02-12 3:52pm
Nice job by Steve Houde getting 2nd master. Great start to the new year. http://www.coolrunning.com/results/12/ma/Jan2_EagleB_set1.shtml | | | | EFGroden Posts: 1060 | posted: 01-02-12 10:56am
HFC�s winter training schedule formally began with the New Year�s Day Run on a glorious day for running. To help our marathoners prepare for Boston and everyone else prepare for the spring road racing season, we will be staging Saturday morning workouts in and around the Polaroid campus. Brendan Lynch has graciously agreed to be part of the marathon coaching staff, so this year�s training suggestions will be a collaborative effort between him and me. We are modifying the process this year to emphasize long runs at marathon pace. As a result, the New Bedford Half Marathon will not be a focal point race for the marathoners and the Polaroid schedule will be altered to fit the marathoner�s key efforts. The first key effort is the Boston Prep 16 miler on January 22. For the month of January, the Polaroid schedule will be as follows: January 7th, January 14th and January 28th. 9 AM meeting time in the Xaverian parking lot. The workouts will usually be long intervals and for the marathoners, the intervals may regularly be much more than a mile. Everyone is invited to run some of the workout or just run around offering encouragement. Details of the January 7th workout will be posted later this week. Happy New Year! Get out and run! | | | | joec Posts: 1393 | posted: 01-02-12 12:37am
tst | | | | joec Posts: 1393 | posted: 01-02-12 12:00am
You can now make your entire topic private. | | | | emily Posts: 22 | posted: 12-31-11 12:04pm
Hi everyone, I know this isn't running related, but it's an emergency, and I'm asking everyone I know to help. My cousins Melanie and Matt are being forced to turn their �beautiful two year old daughter, Veronica, over to her biological father (whom she's never met) tomorrow, all because he has 1% Cherokee blood. He previously gave up his rights, and now wants them back, so he can benefit from financial aid granted to Native American parents. Please help Veronica stay with her true parents--the only ones she's ever known. Please sign this petition, and forward it to everyone you know! �Thank you from the bottom of my heart! � http://saveveronica.com/ Emily | | | | Jake Posts: 29 | posted: 12-30-11 6:44pm
Picture of Dano at the NTT...no doubt in Beast Mode Also a shot of Jimmy Fallon as well as a full page Outside Interactive spread (pg 5). | | | | sirdaniel421 Posts: 138 | posted: 12-28-11 1:02pm
Folks - as a younger, gentle-mannered gentleman, but with admiration for fun and team-bonding, i strongly suggest we do an annual Beer Mile. Time and place will be of course open for suggestion, and dissected amongst one another however for those who have no experienced it ... it is quite the event. What is involved? 4 beers, an outdoor track (preferably), and a brisk late-spring, early summer evening. The rules are simple - drink a beer at the start and drink 1 after every lap until the finish. If you expunge, you are penalized a lap. Pictures will glorify and historify the event .. and yes, clubs will be very jealous. One caveat however: http://www.marketplace.org/topics/life/freakonomics-radio/friends-dont-let-friends-walk-drunk Thus, YOU MUST RUN. We don't want any walkers! | | | | EFGroden Posts: 1060 | posted: 12-28-11 10:53am
The Annual HFC New Year's Day Run (a.k.a. Longest Run of the Year) is scheduled for Sunday, January 1, 2012. Please meet at Newton City Hall (1000 Commonwealth Ave. just shy of the marathon 19 mile mark and Johnny Kelley's statue) at noon. The plan, as usual, is to start the New Year with a run that's longer than you would usually run. If your usual run is about 5 miles, try for 7 or 8 (also scalable to kilometers instead of miles). The spring marathoners will probably run 12-14. Everyone is invited to put their best foot forward and start the New Year in positive running mode. BEAST mode comes later. | | | | GiantsFan Posts: 1093 | posted: 12-28-11 12:17am
HFC Workout, December 28, 2011 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Active Stretching, Drills Workout Minimum of 60 minute distance run: 5 x 4 Minutes �Pushes� ** As always, include some good hill running (both up and down). Rest = 3 to 4 minutes between sets. 6 x 80 to 100m Strides (caution should be used if doing strides barefoot in the dark) Stretching should be done to complete the warm-down. Warm-Up: Warm-up well before you start. Be active in the parking lot, and get ready to start your workout. Try to do an active stretch, nothing too significant, but moving while stretching will make the start of your run much more comfortable. Workout: The �pushes� should be done at a pace between race and tempo (about 30 seconds per mile pace off race pace). Every member of each group should lead at least one interval. As always, include both uphills and downhills during your intervals. Don�t let the rest interval be long. Recovery Day / Strides: Treat your recovery day as needed. If tonight�s run does not overly tax you, you may not need to back off much tomorrow. If you are feeling tonight�s workout tomorrow, back off some on your distance and pace. Otherwise, cover the distance, but don�t run with your watch. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Happy New Year, Rich Hart | | | | jjrenz Posts: 743 | posted: 12-27-11 9:11pm
Hi Guys, I am targeting an 800m run on Saturday and then hoping that there are 3 other 40+ guys (in alpha order Cak, Corky, Kelly, Kelley, Nelson, Neri, Parks, Sullivan to name 8) who would do the 4 x 1600m relay with me afterwards. Any interest? | | | | Dan_Atk Posts: 1041 | posted: 12-27-11 3:16pm
16 Weeks to go. Just signed up for BostonPrep in Derry (January 22) and Martha's Vineyard 20 (February 18). These will sell out and prices go up starting really soon, so decided to sign up today. I also plan on theBlackCat 20 (Salem MA, March 4). I have a work commitment that will prevent me from running Eastern States 20, but I think that was part of Brendan's master plan. Who's in for Boston? Anyone doing any other spring marathons or big spring races? What's your training plan. Is anyone else as excited for this season as I am!?! | | | | sirdaniel421 Posts: 138 | posted: 12-27-11 9:55am
Anyone have access to the Flickr account? I'd like to upload the photos from Sat. BU Mini-Meet, and got some prettty sweet photos. Everyone is basically in beast mode Send me an email at oconnell.dano@gmail.com | | | | sirdaniel421 Posts: 138 | posted: 12-24-11 9:41pm
The best Christmas present I received this year was joining HFC. Thanks guys ... bar extravaganza once again, Or beer mile in the spring? All the best!! | | | | tunger01 Posts: 481 | posted: 12-24-11 3:34pm
THE MORNING BEFORE CHRISTMAS �Twas the morning before Christmas And into B.U., Flew the HFC Striders For Mini Meet 2 They came in-a squawkin� Like gulls in a flock, Shat-up the place, Then proceeded to rock First on the track After jogging a while, Was T.J. Unger In heat 1 of the mile It was slow early goings What a yawn, what a bore, A 61 last quarter Earned him a 4:24 Next to take flight Was Madman and Cak, Both managed to stay clear Of a rough-housin� pack Around the 800 mark Madman feeling fine, He took the lead And won in 4:29 Shortly thereafter Cak entered the bend, His 4:39, an improvement, Over the previous weekend Then from the crowd came a �Look Over Yonder!!!� And from the shadows emerged HFC legend, Harvey Blonder With a lace of his spikes And a fire in his eyes, He took to the track Against 8 other guys �6:20�s my goal� He said as he sighed, But Harvey Blonder�s a legend, And won�t be denied So he positioned himself well And moved up through the race, A final kick put him under 6 minute pace The final event Was Madman in the 8, A 2:01 after the mile �This guy�s running great� So with the close of the meet, The seagulls took flight Happy Holidays To ALL!!! And �Fight the Good Fight� | | | | paulina  Posts: 17 | posted: 12-24-11 6:47am
Merry Christmas fellow runners to you and your loved ones. Hope to get back to running after the season is over. | | | | roussin Posts: 101 | posted: 12-23-11 3:13pm
Any tips on posting a new mugshot? The site seems unwilling to post any picture other than my bloody-arm-shot that keeps Dan O up at night. Is there a size max/min? File type? Browser limits? Thx. -r | | | | gary Posts: 1948 | | posted: 12-23-11 10:42am This is my fallback invention if the software doesn't ttake off: http://www.youtube.com/watch?v=Xp1jSxGOoJc | | | | gary Posts: 1948 | | posted: 12-20-11 7:10pm Hey Gang! For those of you who made it into Boston for next April, I was wondering if you still want to do the "Magic Bus." For the newbies, we rent a coach that picks us up at Xaverian in Westwood and drives us almost to the starting line in Hopkinton on race morning. If the weather sucks, it is a MAJOR bonus to have warm digs to hang out in and hour or two before race time. Oh yeah, and the private toilet ain't bad either! Anyway, the BAA extends this courtesy to local clubs and it is a great asset. Unfortunately, I won't be able to handle it in 2012 as we'll be exhibiting at the Hancock Expo and am a bit short on time. If someone wants to step up on this, let me know. It is more about contacts and being there race morning than anything. It would be best if someone running the race oversaw it, mostly collecting $$. The coordination is very minimal. Let me know and I can help on the coordinating part. Good luck to all those running Boston 2012! Best Gary | | | | mudcat92 Posts: 182 | posted: 12-20-11 11:36am
This is an HFC annual...Use to be one of the club's biggest. Christmas Eve day...12/24/11..Tahiti's in Dedham, MA....1:00 (ish) This year we have an added bonus. Patriots vs Dolphins... Be there !! | | | | Dan_Atk Posts: 1041 | posted: 12-19-11 8:20pm
Trying to keep the momentum going after a great turnout in Dover on Sunday. We're unlikely to get a great showing if we plan for this Sunday, so let's shoot for a group run on Saturday morning. I'm guessing the earlier the better for most people. 8:30 seems to be a decent balance between the people with kids who need to get it done and get on with the day, and others (like me) for whom getting up and out by 8:30 on a Saturday can be difficult. Where to run? Initial comments from last weekend were that the Dedham area would be good. Selfishly, I like that idea because I'm really familiar with the area. We can hit the roads (in which case waiting to see who's in so we can plan a good meet-up spot might be a good idea). Or we can plan for some trails just a little outside of Dedham -- the 4 mile Ponkapoag trail comes to mind. For those unfamiliar with Ponkapoag, it's much closer to Borderland than it is to Caryl Park in terms of terrain (flatter, non-technical trails), and it's right off of 128 at the Houghton's pond exit. Or there may be some easier trails in Blue Hills or somewhere else in the area that someone wants to try out. So let us know who's in, if you have a preference for where to run, and if 8:30 is good, too early, or too late. Hopefully I'll see everyone either Wednesday or Saturday or both. | | | | tunger01 Posts: 481 | posted: 12-17-11 5:01pm
Back from a 6-week bender following NEXC Champs, the boys of HFC took to the track this morning for the 1st of 3 Mini Meets at Boston University. Starting off the indoor season for the Striders was T.J. Unger in the 3000m, who placed 9th in the 1st heat with a time of 8:48.8. Mark "Madman" McDermott then took to the oval and ran an aggressive 1 mile run placing 6th in the 1st heat with a time of 4:32.6. (Watch out...this guy's going to have a BIG SEASON!!!) 46-year-old phenom, Jason Cakouros followed suit opening his season with a solid 4:40.3, placing him 7th in heat #2. Also in attendance was master's sensation Phil Parks, who came to run his 1st "880 yard dash since high school". We can only wait with bated breath to find out why his name was not in the results...KEEP US POSTED PHIL!!!... The next indoor Mini Meet will be next Saturday 12.24.11. Stay-tuned for more details... | | | | GiantsFan Posts: 1093 | posted: 12-15-11 2:13pm
Congratulations to HFC Alumni John Monz and Mike Glennon for being named Boston Globe All-Scholastic Coaches of the Year. John is the coach at Weston High, and was named to the award because of the success of his outstanding girl's team. John is still on the HFC record books for being a member of the 1977 24 Hour Relay team, that ran 254 miles at a race in New York, as well as being our 20K and 30K record holder. Mike's Brookline boy's team won the Emass Div. I, as well as the All-State meet this year. Mike had a somewhat brief running career with us in the later half of the 80's and early 90's when he was beginning his coaching career, but his connections to HFC are deep. He is the son of Bob Glennon, who was the Xaverian coach when the club was formed in the early 70's by Ed Groden, Jim Goggin, and a couple of others. This was not the first "Coach" award for either recipient, as they have bot been named in the past. | | | | jake_os Posts: 1459 | posted: 12-15-11 1:41pm
HFC has only been granted 3 marathon waivers from the BAA this year and we have a list of worthy candidates. Please let us know if you would like to be added to the list for consideration. We want to hand these out a.s.a.p. So far the list includes: Amine Paulina TJ Jake Churchill Dan O'Connell Paul Muldoon Ed Groden Mike Conway's son Pat Walsh Fitz I think that is it so far. Please reply if you would like to be added. | | | | GiantsFan Posts: 1093 | posted: 12-14-11 12:31pm
If you're looking for someone to root for, or for those of you with kids who may feel like they have it real tough because they have to stay in to do homework, good article on Lopez Lomong. http://www.usatoday.com/sports/columnist/lopresti/story/2011-12-12/olympian-lopez-lomong-sees-graduation-as-marker-on-long-journey/51839614/1 | | | | GiantsFan Posts: 1093 | posted: 12-13-11 10:49pm
HFC Workout, December 14, 2011 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Active Stretching, Drills Workout Minimum of 60 minute distance run: Include 3 x 9 minutes: 3 minutes @ 10K pace 3 min. @ 5M 3 min. @ 5K ** As always, include some good hill running (both up and down). Rest = 3 to 4 minutes between sets. 6 x 80 to 100m Strides (caution should be used if doing strides barefoot in the dark) Planks, Foot drills, Push-Up Circuit can follow. Stretching should be done to complete the warm-down. Warm-Up: Warm-up well before you start. Be active in the parking lot, and get ready to start your workout. Try to do an active stretch, nothing too significant, but moving while stretching will make the start of your run much more comfortable. Workout: Try to increase your pace gradually. It doesn�t have to be a drastic shift in pace, just consistently pick up your tempo. Run with other people who are comparable. Help each other out with the leading. Recovery Day / Strides: Treat your recovery days as needed. If the workout is taxing, use the day after as an easy recovery run. If there is no lingering day-after sluggishness, you may not have as much need for a shorter run. Either way, the watch isn�t important the day after a workout. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. See you next week at the Christmas Run, Rich Hart | | | | gary Posts: 1948 | posted: 12-12-11 11:08am
Hey Gang! I know New Year's Eve is a very popular night for parties but if you don't have any plans (or better plans) my wife Gladys and I would like to extend an invitation to my fellow HFC brethran and their kin or significant others to join us for an evening of merriment to welcome in 2012. The festivities kick off at 6 p.m. and will continue till 2 a.m. This event IS family friendly. We realize those bringing kids may not make it till midnight. No worries! Come for as long as you'd like. Hopefully the weather will cooperate and a good time will be had by all. Please state your intentions on this post and email me at gary@outsideinteractive.com and I'll forward you on directions and details. Thanks and we hope to see you New Year's Eve! Gary | | | | cdieh Posts: 840 | posted: 12-12-11 8:48am
Gentleman John just keeps going. Hopefully I didn't miss anyone. Walter's Run 5k PLC Time Pace PLC/Group PLC/Sex Bib# Name Town, State Spec. Team 1 17:18 5:35 1 40-49 1 M 240 Mark Mayall Maynard,MA 2 17:33 5:40 1 50-59 2 M 176 Jack Sullivan West Roxbury,MA 5 17:57 5:47 4 40-49 5 M 340 Christopher Roussin W Roxbury,MA | | | | sirdaniel421 Posts: 138 | posted: 12-11-11 11:47pm
Next week we'll be having a solid group of guys (and gals) for a long run in either: Caryl Park, Dover MA. (http://www.getupngoadventures.com/html/caryl_park.html) or if conditions fail us, it will be rescheduled to: Arnold Arboretum, Jamaica Plain/West Roxbury (http://arboretum.harvard.edu/) Last note: Andrew A. Holmes began eating an egg omelette this morning at approximately 10:45AM and did no finish until now, at 11:47PM. I believe a standing ovation is in order | | | | GiantsFan Posts: 1093 | posted: 12-11-11 7:06pm
Good to see an ex-Intermediate Hurdler getting some recognition these days. Heisman winner Robert Griffin had a great start to a potentially outstanding 400 Hurdle career, when he ran 48.3 during a season that saw him win the Big 12, USATF Juniors, and I believe the World Juniors, while also making the finals of the US Olympic Trials, during his freshman year at Baylor. Unfortunately, as he became the starting quarterback on a rapidly improving Baylor football team, the 400 IH career was put aside. He has always expressed his hope to one day run in the Olympics, but (especially after this season), he'll probably make a lot more money competing in the fall. If the football thing doesn't workout, maybe he'll come back to the track. | | | | Dan_Atk Posts: 1041 | posted: 12-09-11 8:57pm
Friend and fellow strider Mike Mez (and his family) suffered a terrible and unexpected loss this past week, as his brother Brian passed away. Brian was 24. Funeral services are Sunday in Vernon (NJ) at the Ferguson Funeral Home. Please keep Mike and his family in your thoughts and prayers. from the NJHerald: "In lieu of flowers, memorial donations may be made to St. Jude Children�s Research Hospital, 501 St. Jude Place, Memphis, TN 38105-1942 or American Diabetes Assocication, P.O. Box 11454, Alexandria, VA 22312." | | | | sirdaniel421 Posts: 138 | posted: 12-09-11 11:42am
I hereby pass a creed of "No golfing with Andrew Holmes." In effect immediately. Thank you. | | | | corcoran Posts: 584 | posted: 12-08-11 11:00am
Tonight's the Night. "Bruce Berry was a workin' man. He used to load that Econo-line van." | | | | Dan_Atk Posts: 1041 | posted: 12-08-11 9:33am
I'm planning on a long-ish run (10-12) Sunday AM at Borderland (in Easton). Let me know (or just show up) if anyone wants to join me. 8:30 in the main parking lot. Borderland has a few loops, so it'll be easy to go longer or shorter if you'd like. If anyone would like to meet/park at my place, let me know that too -- we could meet at ~8:15. Borderland has plenty of parking but it does cost $2. | | | | cckelly Posts: 798 | | posted: 12-07-11 2:16pm Below is from an email I received from the NYRRC. If you want to run the Empire State Building, you can apply for the drawing. The race has changed since I last ran. It's now held at night and is open to 600. (used to be only 150) I'm still trying to figuer out if I'll sign up. Apply to take on one of New York's most iconic buildings with fellow stair climbers at the Empire State Building Run-Up Powered by the MMRF on February 8, 2012. This event will be held in the evening, and the application process has changed. Instructions to Apply Log in to your Runner Profile to apply from 12:00 noon EST today, Wednesday, December 7, through 11:59 p.m. EST on Sunday, December 11. https://webapps.nyrr.org/ESBRUOnlineApplication/Pages/Login.aspx You can use the username and password you've created for previous Empire State Building Run-Up races, the ING New York City Marathon, or the NYC Half. If you don't know your username or password, you can e-mail us to get it. If you don't have an account, create one on the Runner Profile page to apply for your chance to participate in this event. Race Information General entry spots will be allocated in proportion to the percentage of NYC-metro, national (non-NYC-metro), and international applicants, selected in our random drawing on December 12. The field is limited to 600 participants. The race will follow a time-trial format, and will start at 8:00 p.m., with runners being released at two-second intervals. Entry Drawing The results of the drawing will be posted on Monday, December 12. Check your Runner Profile to find out if you've gained entry this year. Remember: A limited number of entries will be accepted through our official charities: the Multiple Myeloma Research Foundation (MMRF) and NYRR's Team for Kids (TFK); visit the MMRF site or TFK site for more details. It's 86 floors, it's 1,576 steps, and it's all for glory of arriving atop the famous Observation Deck with your own two feet. Due to high demand, we can't guarantee that every entrant will be accepted, but you must apply for our drawing to be considered. | | | | GiantsFan Posts: 1093 | posted: 12-06-11 11:42pm
HFC Workout, December 7, 2011 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Active Stretching, Drills Workout Distance run to include 5 x 4 minutes @ Tempo (4 minutes = approximately 1000m) * Start 1st Tempo after 2.5 to 3 miles. * Should include a minimum of 1 major uphill, and 1 downhill. 6 x 80 to 100m Strides (caution should be used if doing strides barefoot in the dark [not saying don�t do it, just be careful]) Planks, Foot drills, Push-Up Circuit can follow. Stretching should be done to complete the warm-down. Warm-Up: Start an active or dynamic stretch upon reaching Xaverian. Move your body before starting your run. Starting the warm-up phase of the run from an inactive point will require more effort from your body to get ready for the intervals. Adding the active stretch will make your early miles more relaxed and comfortable, thereby saving energy that will be better utilized later in the faster portion of the workout during the later miles. Workout: Adding Tempo to the run will allow you to put in some miles at a quicker pace than you usually run on the roads. Those using this time of year to build up your base should try to maximize your mileage, while not neglecting your turnover. Use the strength that you get from running with others to maximize your mileage and efforts on Wednesdays. Focus on your turnover by getting in a shorter interval session during the weekend. This can be done on a track, on trails, or with timed sessions on the roads. Recovery Day / Strides: The need for a recovery day should be not as significant following a tempo-type distance run, as during our sessions on the track. Run as you feel, and if you feel great, treat the day as a fairly usual distance day (without the need for the watch). Cover the distance, but don�t shorten the distance just because you anticipate being tired. Don�t make the run short because you think that you�ll need it to be. Only make it a shorter run if that is what is needed for you to recover. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Indoor Track Season is here, Rich Hart | | | | jake_os Posts: 1459 | posted: 12-06-11 4:19pm
Please post comments on the manifesto. I forgot to mention that the document is un-EDited and has never been edited...you get it the way we got it. | | | | ptdoon Posts: 904 | posted: 12-05-11 8:53am
Striders, Santa, Rudolph and his elves hope you can join them this year for our Annual Christmas Run through Boston. This year's jaunt will take place on Wed. Dec. 21. For those rookies, the Christmas Run is the Striders contribution to Boston's Holiday Season. We meet in the city and run throughout its streets caroling along the way. Just to hear some of the Striders try to get through two verses of your holiday favorites is reason enough to show up. Santa will lead the way and he expects you to show up!!! Details will follow! | | | | ptdoon Posts: 904 | posted: 12-05-11 8:44am
Striders, This year's Christmas Run will take place on Wed. Dec. 21. For all those rookies who have never had the pleasure to join in, the run is a festive evening, in which we meet in Boston and run/jog through parts of the city, caroling along the way. Just to hear some of the Striders try to manage the second verses of your Holiday favorites, is reason enough to show up. We meet up at the Red Hat Pub at 7:00, toast the club, and we're off. Wear Holiday attire, bring your bells and elf hats, etc. Santa and Rudolph will be leading the way. Look forward to seeing you there. Further details will be posted later. | | | | cdieh Posts: 840 | posted: 12-04-11 10:22am
Nice win for Brenda. 8 1204 18:15 Tom Vossen M 30 39 Norwood, MA 05:53 17 1198 20:40 Brenda Egizi F OVER Westwood, MA 06:40 20 1139 20:53 Robert Kalinowski M 50 59 Norwood, MA 06:44 | | | | sirdaniel421 Posts: 138 | posted: 12-03-11 1:10pm
15:59 - South Boston Catholic Academy 5k 'nuff said | | | | joec Posts: 1393 | posted: 12-03-11 12:29am
I got some good feedback on the web site at the meeting. One of the things mentioned was the very small screen size. I made all of the screens larger. Let me know if it looks good on your computers. There is now more room for the main page photo. I will work on this next. I added a new "workouts" link for the new people to know when and where we workout. I added some content to the history. I will check in with Dan-O to get some more ideas. Let me know what you want and want you think. Thanks. Joe | | | | mudcat92 Posts: 182 | posted: 12-01-11 2:52pm
I went back and checked my records. I never received any money from the CVS Providence Run, which, I thought, we won some money? Also, still waiting on money from this year's Turkey Trot (11-20-11) and the USATF - NE cross country race. Let me know who has the money or who is chasing it down. Jim Clifford HFC Streiders Treasurer | | | | amekk Posts: 112 | posted: 12-01-11 10:56am
Anyone interested in joining me in a 14 - 16 mile run this Sunday? Plan start at 8:00am from Dover. We will explore the scenic views of Dover and part of Medfield and South Natick. | | | | GiantsFan Posts: 1093 | posted: 11-30-11 10:25am
The comic strip "Tank McNamara" annually gave out a "Sports Jerk of the Year" award, and I would like to submit Tom Wistrcill as a hand's down "winner". Who is Tom Wistrcill? He is the AD at the University of Akron. Akron suffered through back-to-back 1-11 football seasons and Tommy felt that it was time for a coaching change. This certainly seems justified. It's what followed makes him such an a-hole. The mother of the coach, Rob Ianello, passed away last week. The funeral was delayed a few days to allow Coach Ianello to finish his season, which happened last Saturday with a bad loss to Western Michigan. After the game, the coach was driving to the funeral. The AD felt that this would be a good time to call his coach and fire him over the phone. This couldn't have waited a few days? Showing his true character (or lack thereof), Wistrcill followed up this class act by choosing Coach Ianello's successor, Jim Tressel, the disgraced former Ohio State "mentor". Therefore, I submit to you Exhibit A for the Sports A-Hole of the Year, Tom Wistrcill. | | | | rgattoni  Posts: 13 | posted: 11-26-11 5:18pm
Way to crack the 16 min. barrier Mark! http://www.coolrunning.com/results/11/ri/Nov26_Trotto_set3.shtml | | | | roussin Posts: 101 | posted: 11-26-11 5:10pm
I finished 2nd in this thing in 1991 and now it's time to scratch my way back up there. A nice hilly Berkshire 10k. Place Name No. Age Div/Tot Div City St Ev Time Pace 6 CHRISTOPHER ROUSSIN 48 40 2/33 M4049 W.ROXBURY MA 10 36:10 5:50 | | | | rgattoni Posts: 13 | posted: 11-24-11 10:35am
Andrew Holmes representing on his home turf! http://www.coolrunning.com/results/11/ma/Nov24_Holden_set1.shtml | | | | cdieh Posts: 840 | posted: 11-23-11 10:43am
Below is the agenda for our next Membership Meeting on Wednesday,November 30, 2011 at Lewis following the workout. We will begin promptly at 8:30 PM, so please do not linger. The formal meeting will last approximately 60 minutes. Hope to see you there. GP Update/Summary -- Justin Planning for 2012 XC Update/Summary -- TJ Finance Update -- Jim Clifford Jackets Update -- Chris Kelly Indoor Season -- Ed/TJ Wed Workout Schedule/Location -- Rich Boston Marathon Waivers -- Ed/Board Christmas Carol Run -- PTDoon Convention Planning -- Board Goals Update -- TJ Team Individual | | | | amekk Posts: 112 | posted: 11-23-11 9:03am
I am back to my usual long Sunday runs and I plan a 10 - 12 miles run this Sunday around Dover. Anyone interested in joining me? I will be running some hilly and Scenic streets of Dover and will be passing a part of Charles River and around great scenic neighborhoods. We can meet at my house or any place nearby starting at about 8:00am. Let me know. | | | | jake_os Posts: 1459 | posted: 11-22-11 4:35pm
BU Mini Meets have been announced for Saturdays Dec 17, Dec 24 and Dec 31, 2011 | | | | Dan_Atk Posts: 1041 | posted: 11-22-11 1:37pm
Anyone meeting up tonight (Tuesday) for a workout. Or more importantly, anyone heading to Lew's (or elsewhere)? I'm guessing Wednesday workout is off for this week, but thought there might be a few getting together Tuesday instead. My "workout" might be 3-5 miles at a snail's pace if anyone wants to join me. | | | | sirdaniel421 Posts: 138 | posted: 11-21-11 10:07pm
check out their DUAL-WIN and miss churchill killing it on camera: http://www.patriotledger.com/features/x45853365/Video-Milton-5K-Gobbler-benefits-Best-Buddies | | | | jake_os Posts: 1459 | posted: 11-21-11 2:20pm
Online voting for the 2012 USATF New England Road Race Grand Prix is now up. Voting is open to USATF New England members age 18 and over, each athlete may vote once, and membership number and password are required. There are three slates to choose from. A committee of the road running chairmen and club reps reviewed the submitted bids and put together the slates to minimize fit among the races and within other events. The slates can be found and voting done at This Location. The voting ends at 11:59 p.m. on Tuesday, November 22. The final schedule will be announced on Wednesday, November 23. | | | | joec Posts: 1393 | posted: 11-20-11 8:35pm
<b>Thursday November 24 7:45am Medway 5K Turkey Trot </b> Race organized by Steve Houde. On time start of 7:45am. T-Shirts: To first 300 registered runners. <a class=\\\\\\\"dark\\\\\\\" href=\\\\\\\"http://medwayturkeytrot.org/\\\" target=\\\\\\\"_blank\\\\\\\">http://medwayturkeytrot.org/</a> | | | | ptdoon Posts: 904 | posted: 11-20-11 8:01pm
Congratulation to Dan Atkinson...all the miles paid off!!! 225 Daniel Atkinson Mansfield MA MALES 35 TO 39 35 M 03:05:53 03:06:14 405 359 66 | | | | rgattoni Posts: 13 | posted: 11-20-11 7:55pm
Domination by the man Brendan Lynch! http://www.coolrunning.com/results/11/ma/Nov20_THEBAK_set1.shtml | | | | joec Posts: 1393 | posted: 11-20-11 7:18pm
A few striders hit the Milton Best Buddies race. Close 2nd for Jake. <b>Milton 5k Gobbler for Best Buddies</b> <u> PLC Time Pace PLC/Group PLC/Sex Bib# Name </u> <i> 1 16:02 5:10 1 01-98 1 M 367 Stephen Creamer</i> 2 16:05 5:11 2 01-98 2 M 351 Jake Churchill 6 17:52 5:46 6 01-98 6 M 446 Justin Renz 7 18:43 6:02 7 01-98 7 M 591 Kevin Doyle <i> 10 19:07 6:10 1 01-98 1 F 352 Katie Churchill</i> | | | | blynch Posts: 60 | posted: 11-18-11 10:48am
Andover 6k xc race at Andover Country Club Nov 27th at noon There is a team category but we need 5 I will be racing. If anyone else is interested please post. Pre reg is $17, post is $22 and there is a big buffet following race that includes beer. | | | | canning027 Posts: 443 | posted: 11-17-11 1:39pm
The 2011-2012 USATF-NE Indoor Track & Field schedule is posted here: http://usatfne.org/track/2011-indoors.html Who's interested in indoors this year? | | | | joec Posts: 1393 | posted: 11-16-11 9:34pm
I have been posting some new photos for the main page of the HFC web site. We have the pub series champs Lee & Meaghan, the XC champs Jason & TJ, as well as the group photos. In case you still see the same old team photo, you may need to press the reload button on your browser. I'll rotate these photos every few days. Also - I'd like to take a new team photo at the Norwood Turkey Trot this Sunday. I'l bring the camera. Gary - are the retrievers coming again this year? | | | | tunger01 Posts: 481 | posted: 11-16-11 12:57pm
"...Share it fairly, but don't take a slice of my pie..." Can someone with better interpersonal skills than me see about collecting the $500 we are owed from the CVS 5K, the $200 we are owed from the USATF XC series and the $75 we are owed for our 5th place finish at NEXC Champs? That money is to be used towards our new jerseys and jackets and it would be a shame to leave it behind. | | | | GiantsFan Posts: 1093 | posted: 11-15-11 10:37pm
HFC Workout, November 16, 2011 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Drills Workout Distance Run to include the Norwood turkey Trot course. Run should include 5 x 3 minute pick-ups. Make sure that you finish with at least one uphill, coming up Nichols to the high school. I believe that the finish is actually up the driveway to the front of the main entrance to the school. Warm Down � Back to X. Stride Session (6 x 80m) Drills can follow (if not done before). Stretching should be done to complete the warm-down. Warm-Up: Be active prior to starting your run. It�s going to be getting cooler ( and might be rainy tomorrow), so start an active stretch before the run begins. Workout: Nice and steady from here until Sunday. The 3 minute pushes should be relaxed and not dramatically faster than road pace. The workout should be comfortable, and the recovery required will not hurt you for the weekend. You�ve done the work all fall, so race off your strength. You don�t need to do much with this workout to help at the Turkey Trot. Sorry that I won�t be in attendance, but I�ll be in Spokane by practice time. If it's any comfort, the weather looks a lot worse there. It could be the 3rd Nationals out of the last 4 to be run in snow. Time to get out the long spikes. Recovery Day / Strides: Recover smartly. The run should be moderate, but with an eye towards the weekend. The distance doesn�t have to be significantly lessened, but you shouldn�t care about the watch. Always finish with a good stride session. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Good luck at the Turkey Trot, Rich Hart | | | | bryan Posts: 116 | posted: 11-14-11 11:16pm
The 3rd Annual South Boston Catholic Academy 5km Road Race (formerly St. Brigid's 5km) will take place on Saturday, December 3 at 10 a.m. (Youth races are prior to the 5km race.) HFC is the defending team champions, as John Sullivan, Chris Diehl, and Dave Kelly took home the Sam Adams last year. Information and registration at http://sbcaroadrace.wordpress.com/ | | | | joec Posts: 1393 | posted: 11-14-11 10:30pm
The HFC Gear link on the left will display a selection of HFC clothing available for purchase. There are some cotton shirts, performance shirts, and hoodies. The cotton shirts come in green, most other items do not offer green but black or white are available. Let me know what you think or if you have any suggestions. The prices are not cheap but the clothing has the HFC logos which brings up the cost. You can buy these anytime and there are no minimum quantities. If you buy anything, let me know how it looks and fits and how you like it. Joe | | | | joec Posts: 1393 | posted: 11-14-11 8:55pm
Hi, I have updated the HFC roster page with a new column for e-mail addresses. This is only visible for signed club members. Very useful for planning group runs and car-pooling to the races, etc. If you prefer not to display your email, let me know. If you want to update your email address or see a wrong email for someone, let me know. Thanks. Joe C. | | | | xcman40 Posts: 371 | posted: 11-13-11 10:10pm
Congrats to Brenda Egizi for her victory at the Norwell Turkey Trot today! Place Name City Bib No Age Gend Age Group Time Pace 1 TOM DUGGAN WHITMAN MA 93 31 M ***** 30-39 17:22.5 5:35/M 10 BRENDA EGIZI WESTWOOD MA 95 52 F ***** 50-59 20:52.5 6:43/M | | | | rgattoni Posts: 13 | posted: 11-12-11 5:07pm
Nice job by the Churchill duo! First place x 2!! http://www.coolrunning.com/results/11/ma/Nov12_CAMY5K_set2.shtml | | | | hbrunner Posts: 661 | posted: 11-11-11 11:32pm
We are on the lookout for an energetic race announcer/dj type who fits our budget. If anyone sees someone at one of their races please relay their info to me. We had a great guy for quite a few years, but we haven't been able to reach him for awhile and have yet to find a great replacement. Thanks.............. | | | | AjHDr0p Posts: 765 | posted: 11-10-11 7:07am
Timmy Resker and Walter Corcoran discussing politics/conspiracies with T-Vo TResk: "What do you have against gun control?" T-Vo (voice deepens): "What do you have against THE CONSTITUTION?!" | | | | GiantsFan Posts: 1093 | posted: 11-09-11 12:11pm
HFC Workout, November 9, 2011 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout Distance: Distance night. Include 2 x 10 minute �Tempo� stretches as part of your run (remember, Tempo is between race pace and regular distance pace). If possible, at least part of the run should be done on the new Norwood Turkey Trot course (the race starts in front of the high school, and proceeds down Nichols St. hill, takes a right across from the Cleveland School, and loops through the neighborhood before heading up one of the back hills in the neighborhood back up to the HS). Continue the last push up to the back of the high school as I believe that the race ends by the new stadium. Drills and Stretching should be part of your workout repertoire. Do Strides when you get back to Xaverian (minimum of 6 x 70/80m). Warm-Up: Do an active stretch to get your body to run. Workout: There is some �down-time� now that Cross Country is done but it�s still a good time to get out on the roads. The weather should be good, so take advantage of having company for your run on a nice night by going a bit longer. Congrats on a terrific fall season (with one still to go), Rich Hart | | | | sirdaniel421 Posts: 138 | posted: 11-08-11 8:33am
Hi guys - There's a 5k going on in Medfield December 4th (Sunday) I'll be competing in for some pre-racing before the winter season. 1,026 people participated last year, and it continually gets bigger. It's more for a good cause then prizes, and exciting for anyone who wants to race fast as the course is pretty flat. Here's the link: http://www.angelrun.org/ | | | | GiantsFan Posts: 1093 | posted: 11-07-11 9:31am
Pretty Impressive. This has to rival our terrific performances that magical weekend in September, but a great overall job by many. We're dominating road races in Canton, putting up great numbers in New York, and getting almost 20 to the starting line to do some serious damage at Franklin Park. Congratulations to all who made it happen. Great job. If you're hurting today, you did it right. By the way, did all you guys make it home from Doyle's ok? | | | | joec Posts: 1393 | posted: 11-06-11 7:10pm
Congratulations to Justin, TVO and Frank for their great marathon race! <b>ING New York City Marathon</b> <u>Name Bib 10K 13.1 30K FINISH </u> Justin Renz 1583 0:38:15 1:21:14 1:56:36 2:47:20 Tom Vossen 2637 0:42:37 1:29:45 2:07:44 3:02:29 Frank Nelson 2679 0:42:36 1:29:44 2:09:27 3:08:30 | | | | joec Posts: 1393 | posted: 11-05-11 9:33am
HFC Strider Michael Conway passed away on Tuesday. He was the boyfriend of HFC Strider Linda Sutherland. Visiting hours are Sunday afternoon and the funeral is on Monday. Details below. CONWAY Michael J., of Walpole November 1, 2011, age 48 Loving father of Michael L. Conway of Norwood and Sean P. Conway of Walpole. Cherished grandfather of Mikey Man and Abri. Friend of Valerie J. Bishop of Walpole. Brother of Catherine Watson of Norwood, Donna Trusevitch of Norwood, Ronald P. Conway of Norton, and Kelly Howard of Hubbardston. Longtime cherished friend of Linda Sutherland of Walpole. Also survived by several nieces, nephews, and friends of Bill W. Funeral from the James H. Delaney & Son Funeral Home 48 Common Street, WALPOLE on Monday at 8:00 A.M. A Mass of Christian Burial will be celebrated in Saint Mary�s Church East Walpole at 9:00 A.M. Relatives and friends are kindly invited. Visiting hours are Sunday from 2:00 P.M. 6:00 P.M. Interment will be private. | | | | GiantsFan Posts: 1093 | posted: 11-03-11 9:30pm
Those of you who are donning the spikes on Sunday, it might be a good idea to pick-up some 3/8th" spikes. With potential for a good amount of muddy. slick stretches on Sunday, the extra length would be a big help. They probably sell them at Dick's Sporting Goods, or Marathon Sports. Half inch spikes would probably be a bit long with the pavement and harder surfaces that you have to cross as part of the course. Just bought 200 of them today, but unfortunately, we need them for later in the afternoon. | | | | GiantsFan Posts: 1093 | posted: 11-02-11 11:26pm
Only a few days out until the assault on the Park. Bring an attacking attitude to the race(s) on Sunday, but do so in a disciplined way. The start must be strong. Be ready to get out hard and push it at least through the 800 / 1000. Settle in, fast but sustainable. Look around and find teammates, but also look to see what other shirts that you're racing. In Cross Country, most of the people that you are with at the Mile will be the people that you are with the whole race. Keep in mental attack mode, but be disciplined in your pacing. Mile 2 will have the hill, and the third mile may have some tough footing from Glen Lane throughout the Wilderness. You'll fight through it. Get fired up going back through the field, and then maintain through Wilderness 2. By the time you're going up Bear Cage for the 2nd time, the fakers will be fading off. If you've been disciplined, you'll be strong. You've done the work. Use it. If you catch a teammate, he (or she) needs some help, so pull them along. Work the hill and get ready for the push to the end. Masters, you have a 1000 when you cross the street in front of the stadium, 6oo from the top at the old cage, and a 400 from the bottom of the hill to the finish. Finish Big! Open runners need one more push through the Wilderness after that sequence, but by now you're smelling the finish. Think about how much you've worked for this race, and how much it would suck to waste all that build-up strength. Call on everything that you have and catch people. If they're wearing another shirt, go after them. Every second and place matters. This the strongest line-up that we've ever rolled out in these mens' races, so lets get after it. Good luck to all of our harriers. Let's rip it up! | | | | GiantsFan Posts: 1093 | posted: 11-02-11 12:38pm
Just as a heads-up, Steve Vaitones has sent out a request to stay off the course at Franklin Park until Sunday. As you can imagine, the course did get some wear this past weekend, with several high shcool and college league meets taking place in some real crappy weather between last Thursday and Monday. The more people stay away until this coming Sunday, the more that ithe course can heal and rest. We want it to be fast for this weekend. With a full schedule over the next 3 weeks, the park has a lot of racing to go, so please respect the wishes of the course. Sunday: USATF-NE 3 Races (5m, 6K, 10K) NCAA Div. II Regional 2 Races - 28 schools Sat., 11/12 MIAA Class meets 12 Races Sat., 11/19 MIAA All-States 4 races | | | | GiantsFan Posts: 1093 | posted: 11-01-11 10:00pm
HFC Workout, November 2, 2011 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 Minute Warm-Up Run, end at the bottom of the hill. Active Stretching, Drills Workout *** Can be done on the track or @ Polaroid. 2 x 200 5K Race Pace w/ 200 Jog Rest 5 x 800 Pace = 5M Race Pace Rest = 2.5 Minutes #1: Out fast but settle in after the 400. May be 3 or 4 seconds faster. #5: First 400 @ RP, and then close faster. Warm Down (Minimum 15 Minutes) Drills can follow. Stretching should be done to complete the warm-down. Pace Chart: 5 Mile Race Pace per half 25:50 = 5:10 = 2:35 27:00 = 5:24 = 2:42 29:00 = 5:48 = 2:54 31:00 = 6:12 = 3:06 32:30 = 6:30 = 3:15 35:00 = 7:00 = 3:30 Warm-Up: Be active from when you start your warm-up until you start the intervals. It�s getting too cold to stand around when you return from the warm-up run. When you get done running, go into an active stretch. Workout: Nice and steady from here until Sunday. These 800�s should be nice and relaxed. The workout should be comfortable, and the recovery required will not hurt you for the weekend. I purposely left off 400�s or 800�s because you should feel race pace, but not to the point of stress. Recovery Day / Strides: Recover smartly. The run should be moderate, but with an eye towards the weekend. The distance doesn�t have to be significantly lessened, but you shouldn�t care about the watch. Always finish with a good stride session. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Good luck Harriers and Blonderites, Rich Hart | | | | cckelly Posts: 798 | posted: 10-31-11 7:44pm
Check out these pictures from the Ivy League championships on Sat at Priceton. www.ivyleaguesports.com/sports/mxc/2011-12/photos/0001/index My nephew got first for Cornell and 11th overall. He said he couldn't take his shoes off for 30 mins because his hands were frozen! | | | | hbrunner Posts: 661 | posted: 10-30-11 10:15pm
I felt bad when we were forced to postpone Sat. Then I felt bad when I went up to the temple in the morning and it looked like a beautiful day to run. But I felt the worst when I read about everyone's altered training plans. The chief of police in the town made the call at 5 pm sat and we had no choice but to comply. In this age of social media,etc. we got word to about 450 pre entrants in but a few hrs. On Sun just a half dozen runners showed up. I tried to get the race postponed until Nov 13 to avoid the conflict with NEXC, but there was too much momentum on the committee for next week. (I had a personal motive as well because I have a wedding in NH sat nite 11/5) If we can still get any kind of team together that would not be running at Franklin Park I have a hunch the competition is not going to be stiff. | | | | hbrunner Posts: 661 | posted: 10-30-11 4:57pm
I felt bad when we were forced to postpone by the Chief of Police. I felt bad when I got up this morning and went to the temple and it looked like a beautiful day to run. But I felt a whole lot worse when I read everyone's log about their altered workout plans. Unfortunately we had no choice - in this internet era we got word out to over 450 preentrants in less than 24 hours. Only about a half dozen showed up unaware this morning. I tried to get the race moved to 11/13 to avoid the conflict with the NE meet (also because I have a wedding in NH sat nite) but there was too much momentum in the race committee for next week. If we can still field any teams among runners who wouldn't be running x-c I'm guessing the field is not going to be deep | | | | jjrenz Posts: 743 | posted: 10-30-11 9:09am
Just an FYI for those looking for a back up race - no MMD today. | | | | jjrenz Posts: 743 | posted: 10-29-11 7:24pm
Due to the postponement of the Canton Classic to next weekend, and the unfortunate conflict that creates for many of our harriers and marathon men, we will drop the Canton Classic from the 2011 Grand Prix scoring matrix. It will now be your best 7 out of 9. Hopefully those that may be able to compete next Sunday in Canton will, and we may still scare up a decent team for the team scoring competition. Stay warm and dry everyone and get your rest! | | | | mudcat92 Posts: 182 | posted: 10-29-11 1:16pm
Post practice last week at Lewis' the waitress said they are collecting left over candy from Halloween next week and sending it to kids overseas. If you have any bring it to Lewis' FYI Jimmy | | | | cckelly Posts: 798 | posted: 10-28-11 3:05pm
The fall couture is in! You can be the height of sartorial splendor with the new HFC racing singlet! We went "retro green" with the new Puma singlet. The singlets will be available at the Canton Fall Classic, (See Joe Civ.) Sm, Med, Lg, XL avail. We are collecting $10 each to recoup some funds with an eye towards jackets. Thety will also be avail. Weds. and upcoming races. I'll be in NJ (exit 6B) for the weekend. Get a group pic. | | | | amekk Posts: 112 | posted: 10-26-11 5:06pm
Hi Everyone: Did anyone run the cape cod marathon before? I am running it this Sunday October 30th and it is my first Marathon. Any advice you can give me will be appreciated. Thanks Amine | | | | jake_os Posts: 1459 | posted: 10-26-11 3:59pm
Please respond to this email or posting if you would like to run the USATF New England XC Championships at Franklin Park on Sunday Nov. 6, 2011. The club will pay your entry. This is a very competitive event! We will do a team entry. Please reply to me no later than Halloween so that we qualify for the team discount. Open 10K 11:30 a.m. 40+ 8K 10:00 a.m. You must be registered as USATF member! Team Prize Money Open Team: 1st place $200 2nd place- $150; 3rd place - $100; 4th place - $75 40-and-over Team: 1st place - $ 150 2nd place - $100 3rd place - $50 50-and-over Team: 1st place - $ 100 2nd place - $50 50 year olds can score for both 40+ and 50+ teams. | | | | GiantsFan Posts: 1093 | posted: 10-26-11 8:58am
HFC Workout, October 26, 2011 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 Minute Warm-Up Run, end at the bottom of the hill. Active Stretching, Drills Workout 2 x 200 5K Race Pace w/ 200 Jog Rest 2 x 800 5M Race Pace + 8 seconds 3 x 600 5M R. P. + 6 seconds 6 x 400 5M R. P. + 4 seconds Rest = 2 Minutes Warm Down (Minimum 15 Minutes) Drills can follow. Stretching should be done to complete the warm-down. Warm-Up: Be active at the end of your warm-up run. It probably will be raining again so get your body warm. Do some active stretching when you get back, followed by strides before the workout begins. Start completely warmed-up, same as you will for a race. The routine is key for race prep. Workout: Just a few weeks left to the fall season, so the hay is in the barn. Tonight�s workout is to simply get some good turnover without hammering the legs. Nobody should run these intervals faster than is called for, especially if you�re racing this weekend. Recovery Day / Strides: You shouldn�t be as drained coming out of tonight�s workout as much as other weeks, but that doesn�t mean that the recovery is not important. The run should be moderate, but still respectful of the workout that you did the night before. The distance doesn�t have to be significantly lessened, but you shouldn�t care about the watch. Always finish with a good stride session. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Good luck in the Blonder Invite, Rich Hart | | | | general_lee Posts: 537 | posted: 10-24-11 8:31pm
Reminder that this weekend is the Canton Fall Classic an HFCGP. | | | | xcman40 Posts: 371 | posted: 10-23-11 10:47pm
Congrats to the Stonehill Skyhawks and coach Rich Hart on their sweep at the Northeast-10 Championships this weekend! The men's team finished with their first 5 runners in the top 17 and the women's team with their first 5 in the top 12. Good luck as they compete at the D2 regional qualifier in 2 weeks. | | | | Dano  Posts: 361 | posted: 10-21-11 11:49am
Can anyone name the first male winner of the Mayor's Cup? Without the use of Google, Cool Running, etc. | | | | emily Posts: 22 | posted: 10-19-11 10:15pm
Hey Striders, I just came home to your thoughtful and exceedingly generous gift--I cannot tell you how much it means to be part of such a wonderful team! Thank you so much for thinking of Dino and me on our wedding. I can't wait to see you all at practice in a couple of weeks! You're the BEST! Thanks again! Love, Emily and Dino | | | | GiantsFan Posts: 1093 | posted: 10-18-11 11:32pm
HFC Workout, October 19, 2011 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 Minute Warm-Up Run, end at the bottom of the hill. Active Stretching, Drills Workout 1 Mile @ �Tempo� (5M Race Pace + ~25 seconds) Rest = 90 seconds 2 x 800 Race Pace +10/15 seconds Rest = 90 seconds 2 x 800 5M Race Pace Rest = 2 minutes 2 x 800 Race Pace or faster Rest = 3 minutes Warm Down (Minimum 15 Minutes) Drills can follow. Stretching should be done to complete the warm-down. Warm-Up: Be active at the end of your warm-up run. It probably will be raining so get your body warm. Do some active stretching when you get back, followed by strides before the workout begins. Start completely warmed-up, same as you will for a race. The routine is key for race prep. Workout: Still staying with some strength work, but bringing in a little more at Race Pace. Two and a half weeks until the big NE Cross Country Championships, so the workouts will focus there. Patience and discipline with pace are essential to Cross Country success. You have to get out fast, but you also have to be able to settle at a pace that is fast enough for you to maintain your place, while leaving you a little something-something for the last mile. The 800�s in the workout will hopefully prepare you for the late race surges and finish. Make sure that you run the 800�s as �step-downs�, where the pace gets quicker as the workout progresses. Finish fast and strong. Recovery Day / Strides: As always, use your recovery day wisely. Don�t baby it, but the focus of the day should be recovering to allow for more work in another day or two. Always finish with a good stride session. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Cross Country Conference Championship Week is always special, Rich Hart | | | | jjrenz Posts: 743 | posted: 10-17-11 9:56pm
Mike Wardian - 3rd at Hartford Marathon on Saturday morning in 2:22, drives to Maine and wins MDI Sunday in a 2:32. Lee Danforth - 3rd in Hollis, NH XC on Saturday, drives home and wins Paddy's Shuffle on Sunday. Lee wins tie breaker- he's an HFC Strider! | | | | joec Posts: 1393 | posted: 10-17-11 7:00pm
Great 16th place finish at the MDI marathon in Maine for Chris Roussin! Oct. 16, 2011 10th MOUNT DESERT ISLAND MARATHON Mount Desert Island, ME <u>Place Div/Tot Div Guntime Nettime Pace Name Bib# Ag S Team City/state Early </u> 16 5/59 M3539 3:08:35 3:08:34 7:12 Christopher Roussin 21 39 M West Roxbury MA | | | | gary Posts: 1948 | posted: 10-17-11 12:26pm
Have just gotten uber fast. Have a look: http://www.nycmarathon.org/entrantinfo/Guaranteed_Entry_Guidelines.htm | | | | BruceRogers Posts: 152 | posted: 10-17-11 9:38am
http://www.bbc.co.uk/news/world-us-canada-15330421 Unbelievable. Won the over 90 yo category! | | | | jake_os Posts: 1459 | posted: 10-15-11 8:02pm
TEAM Scores HFC 17 GBTC 51 GCS 75 | | | | AjHDr0p Posts: 765 | posted: 10-15-11 2:24pm
From Steven Peckiconis on the FBook Wall: Hey, HFC. I've known a few of you for a long time, met quite a few more in the past year. You've ramped up your USATF participation over the past year and have done well. We'd love to keep that going and have you meet some other clubs in a non-competitive environment. Feel free contact me about this first-time event. We even have a great discount for tables of ten. Contact me via FB or email for more info. See you on the roads and trails. USA Track & Field New England (USATF-NE) We have all plans in place for our First Annual Awards Banquet with Cocktails, Dancing, and Dinner, on Nov 19. Join fellow athletes, coaches, and officials from all over New England as we celebrate the best of the best that our sport has to offer. Please see details at our FB Event 2011 USATF-NE Awards Banquet which will point you to more info on our website. Online ticket purchase is now available. And Tables of Ten available for only $300 for interested clubs. We'll have awards for Runners of the Year in various disciplines, Club of the Year, Race of the Year, and more. Please help get the word out to anyone you think might be interested. A great chance to see your competitors and friends in something other than running gear. | | | | gary Posts: 1948 | posted: 10-14-11 11:05am
http://www.ustfccca.org/2011/10/featured/northeastern-university-loses-a-coach-and-mentor-in-joe-donahue | | | | T_Vo Posts: 1038 | posted: 10-13-11 2:18pm
Registration for the Norwood Turkey Trot is open!!! There are some BIG changes this year!! We are celebrating the 25th Running of the Turkey Trot with a new location and a brand new 4 mile course!!! After 15 year's we are moving from Clay Chevrolet on rte 1 to the new Norwood High School located at 245 Nichols Street in Norwood! The new course will be just as challenging as the old course, is more scenic and YES we will be running down and up the Nichols Street hill!!! The start/finish line will be located in front of the new school under the clock tower!! ONLINE REGISTRATION <https://millenniumreg.com/norwood-turkey-trot> | | | | GiantsFan Posts: 1093 | posted: 10-12-11 8:54am
HFC Workout, October 12, 2011 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 Minute Warm-Up Run, end at the bottom of the hill. Active Stretching, Drills Workout 2 x 200 5K Race Pace, Rest 200 Jog 3 x 400 Pace: 5K RP Rest = 2 minutes, 3 between sets 3 x 800 Pace: 5K RP + 5 to 10 Rest = Same 3 x 400 Pace: 5K � 2 or 3 Warm Down (Minimum 15 Minutes) Drills can follow. Stretching should be done to complete the warm-down. Warm-Up: Be active at the end of your warm-up run. It might be raining so get your body warm. Do some active stretching when you get back, followed by strides before the 200�s. Start completely warmed-up, same as you will for a race. The routine is key for race prep. Workout: Going with some R.P. or up-tempo stuff tonight in preparation for Sunday. Sunday�s course is almost track flat, so try to make sure you feel what your race pace should be for Sunday. The first mile should give you a 10 to 15 second cushion (on what you want to average pre mile), and then settle in strong. The last set tonight should be a bit quicker, but no reason for late set heroics. You gotta live for the weekends. Recovery Day / Strides: Use your recovery day wisely. You may not feel bad tomorrow because of the nature of the workout, but still be wise in your recovery. Run with a minimum and a max in mind, but the time of these runs is not important. Finish with strides (rekindle the turnover magic of Wednesday). HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. It�s Cross Country Championship Time!!!, Rich Hart | | | | AjHDr0p Posts: 765 | posted: 10-10-11 9:36pm
Steve Neri is coming back sharp with a 5th place finish down in Rhode Island on Sunday 5 2/198 M4049 STEVE NERI 44 M 121 18:44.9 6:03 18:46.1 | | | | joec Posts: 1393 | posted: 10-10-11 9:27pm
Good 4th place finish for Gary at a local race in Stoughton. <b>Sunday October 9, 2011 Run For Angels 5k</b> 4 Gary McNamee 21:28 | | | | EFGroden Posts: 1060 | posted: 10-10-11 1:03pm
While the HFC bourgeoisie was busy playing golf, the HFC racing team took to the streets of Boston and the trails of Wayland on Sunday scoring 2nd place masters and outright winner in team competitions. XC Captain and dominant force TJ �nger urged us to focus our team energies on XC this fall. HFC�s XC team is fast, focused, hungry and team-centric. Four weeks of training and racing remain until the season�s culmination, NEXC on 11/6. Get behind this squad. Big things have been achieved. More big achievements to come. | | | | ptdoon Posts: 904 | posted: 10-10-11 11:09am
Tom Sullivan made history yesterday by shooting a hole-in-one at the HFC Golf Tournament, a first in the long rich history of the event. It occurred at the par 3, 7th hole at Presidents Golf Course. T. Sull. lined up the shot which featured an elevated Tee, in which you had to shoot over some bushes, partly obscuring the flag. No problem for Tom, who struck the ball just right, landing softly on the green and into the cup. Never in its 15 year history has an ace occurred at the HFC Tournament. Tom now considers Presidents Golf Course his favorite. Overall winner, Pat Sweeney shot an 84, narrowly besting Ed Groden�s 85. Pat�s 50 foot putt on the 7th was a highlight, as was Ed�s 2 on the 2nd. Ed led by one at the turn, 39 to 40. The difference was the last two holes as Pat bested Ed by a stroke a piece. Definitely one of the closest finishes in tournament history. Former two time champ Super Dave Flannery, shot a 99 but won the closest to the pin, good for $70 (if you stiffed him, pay up). Overall, 14 players golfed, six of whom broke 100 and overall, no one broke 120 (perhaps another HFC record). Tour rookie Lee Danforth shot a respectable 113...while former Duffer award winner Dan Hart wowed the crowd with a much improved 102...Paul Corcoran just missed the century mark with a 103...Wally Corcoran had a bit of a back nine magic, coming home in 92...BVD just missed beating Jim Clifford 102-104...Dan McNamara led his team with a 96...Rich Hart, Paul Muldoon and Dave Kelly battled it out for last place, with honors going to Dave... Thanks to tournament director Pat Sweeney for another great time. The weather had to be the best we�ve ever golfed in. For those planning ahead, we will be back next Columbus Day Weekend at Presidents!! | | | | joec Posts: 1393 | posted: 10-10-11 12:31am
Great victory for TJ and HFC! <b>Sunday, October 9, 2011 Wayland Cross Country Festival 5K</b> <u>Place Name No. Ag S City St Club Time Pace </u> 1 Tj Unger 158 33 M ROSLINDALE MA HFC STRIDERS 16:29 5:19 6 Dano 147 22 M MEDFORD MA HFC STRIDERS 17:25 5:37 7 Andrew Holmes 54 26 M Quincy MA HFC Striders 17:26 5:38 8 Jason Cakouros 45 46 M Milton MA HFC Striders 17:28 5:38 9 Mark McDermott 159 27 M MANSFIELD MA HFC STRIDERS 17:36 5:41 11 Brendan Lynch 53 33 M Dorchester MA HFC Striders 17:46 5:44 25 Jimmy Fallon 57 51 M Walpole MA HFC Striders 19:12 6:12 28 Chris Canning 46 22 M Northford CT HFC Striders 19:36 6:20 | | | | joec Posts: 1393 | posted: 10-09-11 9:52pm
Congratulations HFC! <u> 1. 7:00:04 Boston Athletic Association (1:24:01)</u <u> 2. 7:26:02 HFC Striders (1:29:13)</u> 1 1:20:00 6505 JOHN SULLIVAN 51 5 1:43:36 5421 EARL LITTLEFIELD 41 2 1:24:32 2685 BOBBY BLIGH 47 6 (1:55:52) 5437 PATRICK WALSH 48 3 1:27:08 5839 FRANK NELSON 40 4 1:30:46 754 RICHARD SHERMAN 41 | | | | hbrunner Posts: 661 | posted: 10-09-11 4:24pm
Great racing this weekend - Congrats to TJ at Wayland and the great showing by the team. Also Jack Sullivan,Bobby Bligh, Frank and Rich at BAA. Probably other good stuff out there - I'm sure Joe will publicize Don't forget team $ at Canton Fall Classic: http://cantonfallclassic.com/ We may have competition from GBTC, BAA - also need to field a women's team - right now both sexes are easy money, although that will probably change J- thx for giving Nick some quality training (who else ran? - Nick just said he was good) | | | | jjrenz Posts: 743 | posted: 10-08-11 10:58am
Hi team, GP event #8 and the Pub Series Finale next Sunday the 16th at 11:30 am in West Newton. 3 miles, flat loop course. Weather permitting (remember 2 years ago - yikes!), it is a good place to run a fast time. We should be out in force! | | | | Dan_Atk Posts: 1041 | posted: 10-06-11 1:41pm
Just some results from this past weekend. I think Ryan's time was mentioned in the XC thread, but I figured a half marathon deserves a thread of its own. Great time for Ryan, and I think a new PR for Amine on his last race before his debut marathon (Cape Cod). Place Div/Tot Div Guntime Nettime Name ===== ======== ===== ======= ======= ====================== 1 1/32 M1829 1:15:04 1:15:04 Luke Dodge 2 1/86 M4049 1:16:16 1:16:16 Jonathan May 3 2/32 M1829 1:16:33 1:16:33 Andrew Wommack 4 1/48 M5059 1:20:08 1:20:08* Robert Cipriano 5 3/32 M1829 1:21:42 1:21:42 Ryan Gattoni 82 13/48 M5059 1:45:43 1:45:37 Amine Mekkaoui | | | | speedstar3 Posts: 221 | posted: 10-06-11 10:55am
http://alumni.xbhs.com/s/141/xaverian.aspx?sid=141&gid=1&pgid=2269&cid=4015&ecid=4015&crid=0&calpgid=13&calcid=713 Event Description - 2011 Homecoming Fun Run A 2 mile Fun Run will kick off the homecoming festivities in 2011. The race will begin in the Mercer Parking Lot across the street from Xaverian. All participants should check in at the registration tent at Mercer no later than 10 AM. All runners will receive a number and race jersey. Refreshments will be provided. All are welcome to participate. Contact Information Primary Contact Patrick Collins 800 Clapboardtree Street Westwood, Ma 02090 pcollins@xbhs.com Secondary Contact Date & Location Date: October 22, 2011 Time: 10:30 AM to 11:30 AM Location: Xaverian/Mercer Test Font NameSize Custom LinksParagraph Style RadEditor hidden textarea DesignHTMLPreview | | | | gary Posts: 1948 | posted: 10-06-11 10:13am
Jason, should I have these guys contact Ed or Rich? http://www.youtube.com/watch?v=nGojEyYBmwc | | | | ScottyWiz Posts: 278 | posted: 10-05-11 12:23pm
http://www.boston.com/yourtown/news/norwood/2011/10/meeting_recap_selectmen_expres.html?p1=HP_Well_YourTown_links By Natalie Feulner, Town Correspondent Norwood Selectmen explored banning the drinking game Beer Pong from local bars and restaurants at a meeting Tuesday, but opted to send letters about the dangers of extreme alcohol consumption instead. Police Chief Bartley King said the city does not have a ban on drinking games but it does prohibit bartenders from serving alcohol to customers who show signs of intoxication. The issue came to light after King submitted two liquor incident reports from Napper Tandy�s and Lewis� Bar and Grill to the board. The reports follow a more serious incident in September at the Veterans of Foreign War building when police were called in to disband a group that was �out of control.� �I don�t want this in our establishments in town and I�m looking for advice on what we can do to stop this,� Selectman Allan Howard said. King suggested the board send a letter expressing concerns and bring in Lewis� for a public hearing if necessary. �I don�t think liquor or alcohol is something people should play games with, but there are no laws to prevent it,� King said. The board voted 4-1 to send the letter but unanimously agreed a hearing was not needed. | | | | GiantsFan Posts: 1093 | posted: 10-04-11 11:04pm
HFC Workout, October 5, 2011 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 Minute Warm-Up Run, end at the bottom of the hill. Active Stretching, Drills Workout Approximately 4.5 Miles Hard 6 minutes @ 5K Race Pace (approx. 1 Mile) Start going southbound on Washington St., turn right up Prospect, and take your first right into the neighborhood. Rest = 3 minute jog 3 x 4 minutes including hills @ Tempo (Tempo = 5K Race Pace + 25 seconds per mile) Rest = 2 minute jog Finish at the bottom of the hill on Washington St. Race Pace up the hill to the start of the Road Mile Warm Down (Minimum 15 Minutes) Drills can follow. Stretching should be done to complete the warm-down. Warm-Up: Be active at the end of your warm-up run. Do some active stretching, followed by strides when you get to the bottom of the hill. Start completely warmed-up. Workout: More strength to get you ready for the upcoming Cross Country races. If you would prefer to stay on the Polaroid campus, run the same times, using the whole grounds. Make sure that you incorporate the hill during your intervals. Keep the 4 min. stretches at Tempo, but run the opener and last interval hard. Recovery Day / Strides: Use your recovery day wisely. Run with a minimum and a max in mind, but the time of these runs is not important. Try to finish with strides. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Happy New England�s Week, Rich Hart | | | | joec Posts: 1393 | posted: 10-04-11 9:42pm
For the remainder of the 2011 season, HFC will be offering a special on memberships for new members only. Join now and you will get the remainder of 2011 plus all of 2012 for $35 annual dues. Plus you will get a shiny new HFC racing singlet. | | | | GiantsFan Posts: 1093 | posted: 10-03-11 11:05am
Evidently a big controversy with this year's local nine was the starting pitchers habit of drinking beer while the game was still in progress. During those year's of our relaying around Lake Winny, HFC had the rule that nobody could start drinking until your entire team was done. Obviously,we have more discipline and are a better team than the Sox. HFC = 1 BRS = 0 | | | | tunger01 Posts: 481 | posted: 10-02-11 11:26am
Brendan Lynch fired back after a challenging 8k at Topsfield yesterday to win the Open Division of the Franklin Park All Comers race this morning. Refusing to settle into a comfortable pace, Brendan took the lead shortly after the 1/2 mile and pushed hard over the wet and muddy course to finish over 150m ahead of his nearest competitor. BVD also had a very solid performance out on the course today, leading the kids of the YES program by example and receiving massive fan support throughout the race. Excellent job guys!!! | | | | GiantsFan Posts: 1093 | posted: 09-27-11 10:05pm
HFC Workout, September 28, 2011 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 Minute Warm-Up Run, End at the start of the Road Mile Active Stretching, Drills Strides toward the bottom of the hill. Workout Hills! 200 � 200 � 400 x 4 Sets (try 5 if you are not racing this weekend) Rest = jog to bottom + 30 seconds Rest after 400 = 1 minute active rest, then jog to bottom. *** Finish your last �400� Hill by running strong to the start of the Road Mile. Warm Down (Minimum 15 Minutes) Drills can follow. Stretching should be done to complete the warm-down. Warm-Up: Once you start to warm-up, don�t stop the process. Active stretching, warm-up circuit, get ready to run well. Strides to the top of the hill means that you incorporate at least 2 x 100m strides into your jog to start the workout. Workout: If you�re going to run Cross Country well, you have to be ready to bang out the hills. Bear Cage at Franklin Park is not an overly difficult hill, but where it comes in the race makes it more difficult. These reps will help to prepare you. They�ll also help you with Bradley Palmer Park this weekend. Beautiful course, but not an easy one. The hills are tough because of their location on the course. Hopefully tonight�s up-hills will help. Recovery Day / Strides: Use your recovery day wisely. Run with a minimum and a max in mind, but the time of these runs is not important. Try to finish with strides. If not, make sure that you get them in on Friday. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Good luck this weekend, Rich Hart | | | | rich_sherman Posts: 274 | posted: 09-27-11 6:38pm
If anyone want's to run baa 1/2, they just posted this on facebook. Not sure if it's bs or not, but check it out. Myself and Pat Walsh are running: Hey runners! A small amount of B.A.A. Half Marathon (October 9 in Boston) spots have recently become available, and interested runners can sign up here - http://tinyurl.com/3hgro6u. With a scenic course, challenging hills, and a fun atmosphere - this is a rare opportunity to get into a great Boston race. | | | | joec Posts: 1393 | posted: 09-25-11 11:07pm
I found a couple of people. Please post if you ran a race anywhere. <b>Annual 5k HARVEST ROAD RACE - North Easton</b> <u> Place Div/Tot No. Name City St Ag S Time Pace </u> <i> 1 1/21 104 SOUSA KYLE TAUNTON MA 25 M 26:53 5:23 </i> 2 2/21 15 CHURCHILL JAKE N EASTON MA 37 M 28:39 5:44 12 2/14 13 CHAZAN CRAIG EASTON MA 44 M 34:27 6:54 22 7/14 66 MCNAMEE GARY S Easton MA 48 M 37:15 7:27 <b>LEGACY 5K ROAD RACE DEDHAM <u>Place Div/Tot Div Name Age S No. Time Pace Team </u> <i> 5 2/27 M3039 DAVE CONFORTO 32 M 378 19:32 6:18 </i> 22 1/8 F5059 BRENDA EGIZI 52 F 377 21:32 6:57 HFC STRIDERS | | | | rich_sherman Posts: 274 | posted: 09-23-11 1:29pm
If anyone's interested TVo and I are doing a long run from my place in dedham saturday. We're going to hit the roads at 5pm. We plan on doing about 15. If interested call or email - rsherman11@gmail.com/781-801-3990 | | | | joec Posts: 1393 | posted: 09-23-11 10:16am
The honey badger is a real bad ass who has no fear when taking down his opponents. Great HFC mascot and great attitude for the fall cross country season. Check out the video. <iframe width="425" height="349" src="http://www.youtube.com/watch?v=c81bcjyfn6U" frameborder="0" allowfullscreen></iframe> | | | | joec Posts: 1393 | posted: 09-22-11 11:14pm
Great local race organized by Dan Hart. Date: Sunday, Oct 2nd 11:30am Distance: 3 miles Location: Village Manor Sprague St, Dedham <a class="dark" href="http://www.thevillagemanor.com/blog/entertainment/bernies-run-road-race/" target="_blank">http://www.thevillagemanor.com/blog/entertainment/bernies-run-road-race/</a> | | | | GiantsFan Posts: 1093 | posted: 09-21-11 10:55am
HFC Workout, September 21, 2011 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 Minute Warm-Up Run. End at the start of the Road Mile. Active Stretching, Drills, Strides Workout Group I 1 x 1200 @ 5 Mile Race Pace Rest = 3 Minutes 3 x 1 Mile @ Tempo Race Pace + 25/30 seconds Rest = 90 seconds 1 x 1200 @ Race Pace Group A 1 x 800 @ 5K Race Pace Rest = 3 Minutes 3 x 1200 @ Tempo Race Pace + 25/30 seconds Rest = 90 seconds 1 x 800 @ Race Pace Warm Down - Minimum 15 Minutes Distance If you are going to run some roads, please join us at practice and go with other club members. Distances can be determined by the group. Practice is not just for those on the track. Strides should follow all regular distance runs. Drills and Stretching should be part of your workout repertoire. Warm-Up: Jog to run. Stretching / Drills / Strides should be done before you start your first interval. Go right from the warm-up run into a very active stretch / stride session to be ready to start the workout. The workout starts with something at Race Pace, so you have to get your body ready to run at R.P. Standing and talking are not considered accepted activities. Be active and your workout will be better. Workout: We are getting back to strength building for the next few weeks in preparation for our upcoming priority races. Don�t run the Tempo miles too fast, or this workout could linger longer. If you feel that the workout needs more of a challenge, drop the rest to 2.5 minutes and 60 seconds rather than go faster. There are only so many long miles that you can do at race pace, and you don�t want to fry your legs early. People have had a long racing season with several �full� efforts (this past Sunday being an obvious one). You may still be feeling Sunday a bit. Bang out some miles, and recover to run hard another day. This is all part of the build and drop, as people get ready to run well on November 6. Run smart and in control. To race Cross Country well, you have to have a good sense of control with you pace and rhythm. It�s all installed in practice. Enjoy it. The workout won�t take long, because there�s not a lot of downtime. Just running with your friends. If you are going to attend and run on the roads, please post so others may join you. Happy 44th to the Codfish Bowl this Saturday, Rich Hart | | | | tunger01 Posts: 481 | posted: 09-20-11 9:56pm
XC workout for Saturday September 24th Meet at the starting line of the NEXC Champs at 2:30pm 20 minute warm-up Workout: Hard 1st mile, then 3X10 minute intervals - all w/ 2:30 jog 20 minute cool down | | | | joec Posts: 1393 | posted: 09-19-11 8:29pm
The Legacy 5k is a brand new 5k road race in Dedham this Sunday at 9:00 am at the Whole Foods at Legacy Place. The race director is HFC member Jason Zagami. Good local race for HFC to have a big presence and dominate. Check it out: <a class="dark" href="http://legacy5k.com/" target="_blank">http://legacy5k.com/</a> | | | | jake_os Posts: 1459 | posted: 09-19-11 3:38pm
The Club is paying to enter up to 15 runners for the GBTX XC Invite. | | | | EFGroden Posts: 1060 | posted: 09-19-11 12:16pm
We will stage our next Membership Meeting on Wednesday, September 21, 2011 at Lewis following the workout. We will begin promptly at 8:30 PM, so please do not linger. The formal meeting will last approximately 60 minutes. An agenda will be posted tomorrow. Hope to see you there. | | | | tunger01 Posts: 481 | posted: 09-18-11 8:23pm
As you raise your cups in celebration tonight, ask yourself these questions - What do I need to do to be better?...What could I have done differently today to run faster?...Do I have more in the tank?...Can I train harder?...Can I go earlier?...Can I hold on longer?...7 weeks until NEXC Champs... | | | | canning027 Posts: 443 | posted: 09-15-11 7:53pm
Despite not having a single mile marked accurately, Andrew somehow managed to have the Mercer 5k be an exact 3.1 mile course. He then proceeded to destroy everyone and run a 16:33; looks like he'll be running a solid time Sunday! | | | | bryan Posts: 116 | posted: 09-15-11 8:10am
DATE: Sunday, October 9, 1 p.m. PLACE: Presidents Golf Course, Quincy, MA Awards Ceremony/Post tournament celebration site to be determined. Make commitments to Patrick Sweeney at pws922@yahoo.com | | | | speedstar3 Posts: 221 | posted: 09-14-11 12:37pm
I have a pair of Kinvara 2 size 11..best offer. only wore them for 3-4 runs. | | | | GiantsFan Posts: 1093 | posted: 09-14-11 8:20am
HFC Workout, September 14, 2011 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 Minute Warm-Up Run Active Stretching, Drills, Strides Workout Meters 2 x 200 5K Race Pace 4 x 400 x 3 Sets Pace = 5K Race Pace with #4 of each set 3 to 4 seconds faster. (Ex.: 15:37 = 75, then 72) Rest = 2 Minutes, 3 minutes after each set Warm Down (Minimum 15 Minutes) Drills can follow. Stretching should be done to complete the warm-down. Warm-Up: Utilize the time from when you start your run to the actual beginning of the workout to get prepared. Once you start, you should never stand still and talk. Active stretching, drills, and strides can all be used to get ready for the workout. Remember, once you start to warm-up, don�t stop the process. Workout: Sometimes the big-picture training plan has to be adjusted for the short-term goals. Tonight is such a night. We�ll get back to some good strength work next week as a majority of people are focusing on Cross Country, and maybe a fall half or marathon, but tonight focus is on this weekend�s race schedule. The plan is to get in some turnover, with some giddee-up on the last of each set. If for some bizarre reason you aren�t racing this weekend, you can add a set. This workout should not overly tax, so if it is, back off a bit. Enjoy the night. The light will be back. Recovery Day / Strides: Use the recovery day as it is. Don�t set a time goal, but minimums and max�s as far as distance (don�t �underdo� it, but don�t be overly aggressive). Cover the miles tomorrow, so on Friday, you can do some pick-up, not much, but something to shake out the legs. Strides are imperative on Friday, with a suggested 8 x 100m. You run a lot. They won�t hurt you. You�ll feel the benefits on Sunday, when you�re ripping a first mile and feeling great. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Bring a big racing attitude this weekend, Rich Hart | | | | AjHDr0p Posts: 765 | posted: 09-13-11 9:42am
Chris Canning and I are going to hit the roads tomorrow for an easy 9 (around 8min pace) if anyone is interested in joining. Strides on the field after. | | | | Tim Resker Posts: 131 | posted: 09-12-11 10:23am
Doon, I could use your splitter. You have changed emails. Shoot me an email when you get a chance. Big oak down in the storm. All cut to length and ready to split. Thanks | | | | joec Posts: 1393 | posted: 09-11-11 8:15pm
This Sunday, the Coombs 5k is one of 3 races that our club is racing at. I attached the note from Doug Coombs (copied from Chris D's 9/18 races post). I will be at the Coombs 5k. If you are not doing CVS, do come down. We need to show our green... <a class="dark" href="http://www.jeffcoombsfund.org" target="_blank">http://www.jeffcoombsfund.org</a> Jeff Combs 5K in Abington 9:00a We have historically sent a number of runners to this well organized family event. Please read the following from Doug Coombs Hello HFC, It was good seeing some of you at the recent Brew Run and Falmouth Road races. I just wanted to send out a friendly reminder about this year's 10th annual 5K race/walk in memory of my brother Jeff, which is being held again in Abington on Sunday 9/18 at 9:00 a.m. I realize this year's road race coincides with a HFC Grand Prix event, but hopefully we can get at least a handful of Striders to attend. Last year HFC had another strong showing! If you're available, please join us for a good cause and to help us honor my brother Jeff's memory as well as all of the victims of 9-11. Post race activities include a DJ, food, raffles, awards, and various children's activities. The race brochure is available on the Foundations website (http://www.jeffcoombsfund.org) and you can also sign up on-line at http://www.coolrunning.com. The proceeds from the race support the Jeffrey Coombs Memorial Foundation, which was formed to assist families who are in financial need because of a death, illness or other situations that challenge the family budget. Since the Foundation began in Nov. 2001, it has distributed more than $375,000 to worthy causes! Charlie and I truly appreciate the continued support of everyone. | | | | joec Posts: 1393 | posted: 09-11-11 7:52pm
HFC runners Jason, TJ, and Brendan got out during hurricane Irene to brave the wind and falling trees to put in a tough workout. Very strong wind gusts out there. Not a run for skinny weaklings who would get blown away... a> <img src="http://www.hfcstriders.com/images/show/profile/hurricaneIrene.jpg" height="350" class="special" align="Irene" alt="Irene"> </a> | | | | AjHDr0p Posts: 765 | posted: 09-11-11 6:34pm
Ryan Gattoni suits up and takes 1st in the 7th Annual Milford 5K Road Race 1 111 Gattoni Ryan M 20-29 0:17:06 0:05:30 <a> <img src="http://www.coolrunning.com/results/11/ma/Sep10_Milfor_photo.jpg" height="100" class="special" align="Gat" alt="Gat"> </a> | | | | jjrenz Posts: 743 | posted: 09-09-11 8:14pm
http://dogfishdash.dogfish.com/ UNFORTUNATELY - MILTON, DELAWARE! ROAD TRIP! 2011 Dogfish Dash 5K/10KSunday, September 25, 2011 - Milton, Delaware The Dogfish Dash is a slightly off-centered 5K & 10K road race that starts and finishes at the Dogfish Head Craft Brewery (# 6 Cannery Village Center, Milton, DE 19968) and benefits the Delaware Chapter of The Nature Conservancy. Aside from a great, chip-timed race, we'll have food, live entertainment, brewery tours, lots of fun, and Dogfish Head beer. The 2011 Dogfish Dash will be the biggest one yet!!! We're adding 250 more spots and looking forward to hosting 1750 runners at our Milton, DE brewery on Sunday, September 25, 2011. We will host a packet pickup session the evening of Saturday, September 24, 2011 at Dogfish Head Brewings & Eats (our Rehoboth Beach brewpub). All registrants will receive an e-mail from us a week or two before the race with lots more info about the 2011 Dash - see you soon! Live Music! Recycled Costume Competition! Keg Sprints! And Of Course...Beer! | | | | EFGroden Posts: 1060 | posted: 09-08-11 11:35am
Boston Marathon Registration To Open on Monday By Chris Lotsbom (c) 2011 Race Results Weekly, all rights reserved (07-Sep) -- The Boston Athletic Association, organizers of the Boston Marathon and other events, will open registration to the 2012 edition of the Boston Marathon this coming Monday, September 12, at 10:00 a.m. EDT. New this year is a registration procedure that allows the fastest qualifiers to sign up first. The switch comes following last year's registration rush, where the race filled up in record time. On Monday, athletes who have met the qualifying standards for their age group by 20 minutes or more can register. Two days later, on September 14, those who have met their standards by 10 minutes or more are allowed to register. On Friday, September 16, registration will open for those who have met their respective qualifying standards by five minutes or more, if space remains. Registration will close from Saturday, September 17 at 10:00 p.m., ET and will re-open if space remains on Monday, September 19 to all qualifiers until September 23 at 5:00 p.m. ET. BAA website has a calculator to let you know when you are able to enter based on your QT: http://www.baa.org/races/boston-marathon/participant-information/boston-marathon-registration-date-calculator.aspx | | | | jake_os Posts: 1459 | posted: 09-08-11 10:36am
Supported by our own Emily Howard Please run this race if unable to attend CVS or Coombs or if you want back to back races...Groden calls this 'double-stress' Event Date: 9/17/2011 Event Time: 9 a.m. Event Location: West Roxbury, Ma. http://www.soniasrun.org | | | | GiantsFan Posts: 1093 | posted: 09-07-11 12:20am
HFC Workout, September 7, 2011 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 Minute Warm-Up Run Active Stretching, Drills, Strides Workout 6600 Meters 2 x 200 5K Race Pace 4 x 800 �Tempo� (5K RP + 30 sec. per mile) Rest = 1 Min. / 90 sec. for Group 2 3 x 600 5K Race Pace Rest = 2 Min. 3 x 400 5K Race Pace � 2 or 3 seconds Rest = 2 Min. Warm Down (Minimum 15 Minutes) Drills can follow. Stretching should be done to complete the warm-down. Warm-Up: Utilize the time from when you start your run to the actual beginning of the workout to get prepared. Once you start, you should never stand still and talk. Active stretching, drills, and strides can all be used to get ready for the workout. Remember, once you start to warm-up, don�t stop the process. Workout: This is always a tough time of year with many people on different pages (CC training, 5K GP race, Marathons or halves). This workout attempts to address as many of those needs as possible. Be patient with the 800�s (designed for strength), and then get some turnover with the 600/400�s. Run in small enough groups that will allow your rests to be consistent. Relax on the warm-down, and stretch after finishing. Pace Chart 5K Mile Pace Tempo 800�s RP 600 RP 400 � 2/3 15:37 5:00 2:45 1:52 72 18:42 6:00 3:15 2:15 87 21:50 7:00 3:45/50 2:37 1:42 Recovery Day: The recovery day is just that, an easy day of running that allows you to recover for a good run on Friday. The distance of the recovery run can be determined by how you feel, and if you feel ok, don�t be afraid to get close to a regular distance run (albeit on the lower side). You should be able to come back with another hard effort by Saturday (workout or race), followed by a long run on Sunday. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. It�s Harrier season, Rich Hart | | | | tunger01 Posts: 481 | posted: 09-06-11 10:36pm
The Skyhawk Relays was a wake-up call for many of us and continued strength building is on the menu. Meet at the starting line of the NEXC Champs on Saturday September 10th at 1:30pm (rain or shine). The workout is: 2x[1st mile...4 minutes of wilderness...4 minutes of bear cage to the finish line] all with a 2 minute jog Long warm up and cool down | | | | cdieh Posts: 840 | posted: 09-06-11 10:54am
Good Morning Striders, September 18th is our next big day at the races. We have 2 events for runners to participate in. Our Goal is to have a total of at least 25 members participate in one of these races. Is there someone out there willing to try an pull of the double?? 1)CVS Downtown 5K Providence 11:15a This is a club Grand Prix event with team cash awards. Please be sure your USATF number is up to date if you plan on running this event. 2)Jeff Combs 5K in Abington 9:00a We have historically sent a number of runners to this well organized family event. Please read the following from Doug Coombs Hello HFC, It was good seeing some of you at the recent Brew Run and Falmouth Road races.� I just wanted to send out a friendly reminder about this year's 10th annual 5K race/walk in memory of my brother Jeff, which is being held again in Abington on Sunday 9/18 at 9:00 a.m. I realize this year's road race coincides with a HFC Grand Prix event, but hopefully we can get at least a handful of Striders to attend. �Last year HFC had another strong showing!� If you're available, please join us for a good cause and to help us honor my brother Jeff's memory as well as all of the victims of 9-11. Post race activities include a DJ, food, raffles, awards, and various children's activities. The race brochure is available on the Foundations website (http://www.jeffcoombsfund.org) and you can also sign up on-line at http://www.coolrunning.com. The proceeds from the race support the Jeffrey Coombs Memorial Foundation, which was formed to assist families who are in financial need because of a death, illness or other situations that challenge the family budget. Since the Foundation began in Nov. 2001, it has distributed more than $375,000 to worthy causes! Charlie and I truly appreciate the continued support of everyone. | | | | joec Posts: 1393 | posted: 09-05-11 7:09pm
<b>38th Annual Walpole Road Race 10K</b> <u>Place Name Bib# Ag Div/Tot Div City/state Time Pace</u> 3 John Sullivan 678 51 1/24 M5059 West Roxbury MA 38:05 6:08 24 Chris Diehl 662 44 8/40 M4049 Brant Rock MA 45:52 7:23 51 Kevin Sweeney 629 58 9/24 M5059 Norwood MA 50:31 8:08 <b>38th Annual Walpole Road Race 5K</b> <u>Place Name Bib# Ag Div/Tot Div City/state Time Pace</u> 7 Jimmy Fallon 101 51 1/30 M5059 Walpole MA 18:58 6:07 76 Emily Howard 149 24 1/13 F2029 Norwood MA 23:00 7:25 I assume that is our Chris Diehl? Did he trade houses with Gary for the weekend? If I missed you or if you ran a race elsewhere, please post. | | | | tunger01 Posts: 481 | posted: 09-03-11 7:57pm
Anyone interested in going long tomorrow meet at X at 8:30am ready to run... | | | | joec Posts: 1393 | posted: 09-02-11 11:33pm
Congratulations to TVO and his "Scrub 'n Rub" team mates for competing in the 2011 Hood To Coast Race. team "Scrub 'n Rub". Overall 47th out of 1268 teams (top 4%) 5th of 96 mixed submasters (top 6%) Total time: 22:39:18 for 199.47 miles (6:48.9 overall pace) http://www.hoodtocoast.com/ | | | | GiantsFan Posts: 1093 | posted: 09-02-11 2:15pm
There was a great "old school" HFC moment the other night at Lewis'. It was still somewhat early in the night, so we had about 12 people in attendance. One of the waitresses, with one beverage in hand, came over and asked if anyone ordered a Dogfish, and within seconds, about 6 to 7 hands shot up. It was pretty funny. | | | | canning027 Posts: 443 | posted: 09-01-11 9:45am
Just wanted to let people know that the week after New Englands there's a 10k (or 2 x 5k) steeple chase relay at Colt State Park in RI. I've done it the past few years, and although it's not a true steeple (you run through probably a 20 foot puddle and hop over some down trees) it's still a really fun race to do. Here's the link to the race in case anyone's interested: http://www.3craceproductions.com/RacePages/ColtStatePark10K.htm | | | | GiantsFan Posts: 1093 | posted: 08-31-11 12:01am
HFC Workout, August 31, 2011 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 Minute Warm-Up Run Active Stretching, Drills, Strides Finsh Warm-Up at the start of the Road Mile in Polaroid. Workout 1 Mile @ Tempo (Race Pace + 50 seconds) Rest = 1 Minute (Group 1) or 90 seconds (Group 2) 1 Mile @ Tempo Recovery = Steady, direct run to the track start line. 1200 Pace � 5K Race Pace + 15 (Ex.:3:45 + 15 = 4:00) Rest = 1 Min. (Gr. 1) or 90 sec. (Gr. 2) 1000 Pace - 5K R.P. + 12 Rest = Same 800 Pace = Same as above. 600 400 Warm Down (Minimum 15 Minutes) Drills can follow. Stretching should be done to complete the warm-down. Warm-Up: Utilize the time from when you start your run to the actual beginning of the workout to get prepared. Once you start, you should never stand still and talk. Active stretching, drills, and strides can all be used to get ready for the workout. Remember, once you start to warm-up, don�t stop the process. Workout: You can�t dance around Cross Country , or try to baby it. You have to get your body used to being in stress. Your race �comfort� level should never get comfortable. Constantly, progressively, but gradually push the body�s threshold of what it can tolerate during a race. The workout will help in this regard. While the interval times probably don�t look daunting, the fatigue will be cumulative, and the end ones should be tough due to the short rest. Thought it best to put the miles in Polaroid, for a few reasons (pace awareness, trying to avoid doing 4.5 miles on the track, congestion and confusion on the track with a large team attendance). The trip from Mile #2 to the 1200 should be steady, via the shortest route. Do not stand after returning to the track. Run right into the interval. Don�t hammer the miles or you�ll be in trouble later. Pace Chart 5K Mile Pace Tempo 1200 1000 800 600 400 +15 +12 +10 +7 +5 15:37 5:00 5:50 4:00 3:19 2:40 1:59 80 18:42 6:00 6:50 4:45 3:57 3:10 2:22 1:35 21:50 7:00 7:55 5:30 4:34 3:40 2:44 1:50 Recovery Day: Use Thursday to recover. An easy distance day usually does the trick. If you feel good, don�t be afraid to bump up the miles to a regular distance run. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Good week for the Cross Country Opener, Rich Hart | | | | tunger01 Posts: 481 | posted: 08-30-11 9:27pm
We had a great workout last weekend at Franklin Park - 8 guys hammering over the 10K course in the pouring rain�great afternoon and great team chemisty�so let�s keep the momentum going this XC season. This weekend a lot of guy will be racing the Skyhawk Relays on Saturday. If you�re not racing the suggested workout is: 20 minute warm-up 25 minutes of hill repeats (rest included) � you should find a hill that takes you approximately 60 seconds to run up and has a short downhill after you crest the hill� the focus should be to drive hard up the hill � maintaining good form - and accelerate after you crest the hill�then jog to back to where you started 20 minute cool down Round up your pals and get the work done�we will schedule another large practice next weekend at Franklin Park�Godspeed HFC� | | | | hbrunner Posts: 661 | posted: 08-27-11 6:42pm
Abington Tricentennial, Rockland Rockland MA 8/27/11 ORDER OF FINISH AGE Place BIB TIME FIRST LAST M/F CATEG. TOWN TEAM Min/Mi 1 57 17:17 Phil Parks M OVER Abington 05:35 | | | | GiantsFan Posts: 1093 | posted: 08-27-11 4:00pm
Pretty impressive opening for the Kenyan Women's Team with a 1-2-3-4 in the 10,000, and a 1-2-3 in the Marathon. | | | | speedstar3 Posts: 221 | posted: 08-25-11 10:59am
http://pages.teamintraining.org/ma/nattri11/pkellyhfjm | | | | tunger01 Posts: 481 | posted: 08-25-11 1:55am
Back in the day, a good old-fashioned bar fight would teach you everything you�d need to know about your pals. It would test each person�s character, resolve and commitment to one another, by forcing everyone to decide if they�d be in the mix at the moment of truth. Cross country is, in many ways, the modern day bar fight. Sure, you can show up and fight the good fight alone, but nothing�s more empowering than having a pack of friends right there with you to bloody a few noses. Over the past few days, I�ve heard a lot of interest from Striders to focus our efforts on having a great cross country season this fall. Since we removed the mile relay from our club events this year, I think there�s no better, team-building opportunity than throwing everything we�ve got into having an excellent cross country season. I�ve selected 4 XC races (listed below) that I think should be our focus for this season. Each race becomes more competitive, until we ultimately reach our goal race of the New England XC Championships, where I believe we can place in the Top 5 Teams for both the Open and Masters Divisions. To accomplish this, what does it take on your end? 1) Advanced Planning � Look at the XC schedule below and on the home page and do everything you can to be there on race day. 2) Make every effort you can to get over to Franklin Park or other cross country courses to run the workouts (all workouts will be posted several days in advance of the weekend, if you can�t make it at the proposed time, round up any help you can get, find a time that works for you and others, and get the training done). Every Strider is important in the fight, every green jersey we have on the line gives strength to the others � YOU ARE IMPORTANT TO THE SUCCESS OF THE HFC XC EFFORT. Look at the list below, plan ahead, get over to Franklin Park for the workouts and get ready to bloody a few noses this fall. Focus Races: 9/3 Sat. Stonehill Skyhawk Relays 3 people x 2 Miles 10/1 Sat. GBTC Cross Country Team Challenge @ Bradley Palmer Park, IpswichW = 5K, M = 8K 10/23 Sun. BAA Mayor's Cup @ Franklin Park W = 5K, M = 8K, Open = 5K 11/6 Sun. USATF - NE Open Championships @ Franklin Park W = 6K, M = 10K, MM = 8K | | | | jake_os Posts: 1459 | posted: 08-23-11 2:19pm
After a long Falmouth day with the varsity HFC drinking team, I emerged from the Honey Pot at Courtney Bird�s house simultaneously with Frank Shorter. I said hello. He gave me a friendly greeting. We walked together back towards the Offshore Ale, at least that is where I was headed. I took the opportunity to remind Frank of his �rookie mistake� from a few year�s prior. I set up the story perfectly as Courtney walked by with a mischievous grin, as if he knew what I was about to say. Courtney was, after all, part of the story. As I arrived at the critical part of the story of Frank�s rookie mistake, we were interrupted by a deeply tanned senior with a much younger, attractive platinum blond attached to his arm. Later I would find out that he was one of Staple�s �big three� executives. The couple not only interrupted me in mid-sentence, but usurped my conversation with Frank completely. He was polite to them and I waited patiently to resume my story. As the rude couple moved on, I took up the story where I left off and we were immediately interrupted by a slow witted fellow that was obviously more inebriated than I was. Again, I waited patiently, but while I waited John East came over to say hi to me, not Frank, and then T_Vo did the same. I don�t know if they realized it was Frank or not. We all had some HFC stuff on. A moment later, TJ joined our conversation that was all about the day�s race, pure running talk. I snuck a look at Frank who was still stuck talking to the second interrupter. I detected a hint of jealousy and something else in his eye. He missed the team thing or wanted to be part of our group. I don�t know and I never finished my story with him, but I did catch him eyeing me later on as I was talking emphatically with Bobby Hodge, whom Frank battled many, many times. Frank missed out on a good story, but he thinks he missed out on a whole lot more and he did. I felt very proud of our team at that moment as I often do. | | | | GiantsFan Posts: 1093 | posted: 08-23-11 12:28am
HFC Workout, August 24, 2011 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 Minute Warm-Up Run Active Stretching, Drills, Strides Workout 6400 Meters 2 x 200 Rest = Jog 200 2 x 1200 Pace = Tempo - ~10 seconds (5K tempo = pace + ~50 sec.,) (Ex.: 18:40 = 6:00 = 4:30 = ~5:00 @ Tempo) Rest = 1 minute after the 1st, 2 minutes after the 2nd 4 x 800 Pace = Same as above Rest = 1 minute, 2 minutes after #4 1 x 400 Pace = 5K Race Pace Group #2: Drop 200 off the 1200�s, and turn the last 800 into a 400. Warm Down (Minimum 15 Minutes) Drills can follow. Stretching should be done to complete the warm-down. Warm-Up: Utilize the time from when you start your run to the actual beginning of the workout to get prepared. Once you start, you should never stand still and talk. Active stretching, drills, and strides can all be used to get ready for the workout. Remember, once you start to warm-up, don�t stop the process. Do not stand after returning to the track. Workout: We�re moving back to some longer intervals in preparation for the fall racing season. The early part of the workout will seem slow, but the fatigue will accumulate as the short rest kicks in. These workouts are designed to help you with the strong consistent pacing required for Cross Country and longer races (half marathons and fulls). If you are not yet ready for the full workout, make the adjustment listed above. The fast, flighty summer races are winding down so we turn our attention back to strength. Recovery Day: Use Thursday to recover. An easy distance day usually does the trick. If you feel good, don�t be afraid to bump up the miles to a regular distance run. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Another season begins, Rich Hart | | | | tunger01 Posts: 481 | posted: 08-22-11 8:26pm
This workout is called "The Scotty Wiz Special" - it was a cornerstone in his training the year he broke the HFC 1/2 marathon record...so to Scotty Wiz - We Salute You!!! Saturday 1:30pm at the starting line of the NEXC Champs (rain or shine)... workout is: 1,2,3,4,5,4,3,2,1 minute fartlek over the 10k course with 90 seconds jog in between each interval... solid warm-up and cool-down... | | | | jake_os Posts: 1459 | posted: 08-22-11 1:55pm
Date is Saturday 9/ Format is a 3 person cross country collegiate relay against mostly collegians. There will be teams from HFC, Stonehill, Stonehill alumni and at least one other college team. It is highly competitive! HFC has the capacity to enter 3 teams. I've heard interest from these people and I will look to formalize the teams in the next ten days. Please state your interest if you do not see your name or confirm/deny your availibility if you do see your name. Cakouros Unger Danforth Holmes O'Connell BLynch Gattoni So obviously we need 2-3 more people. I'd like to hear from Mark McDermott, Kevin gray and Scotty the Wiz Wisnaskas. Anyone that cracked 11:00 or thinks they cna crack 11:00 for the deuce should consider themselves candidates. We may reach out to you personally. | | | | gary Posts: 1948 | posted: 08-21-11 5:23pm
I wanted to pass this along: http://www.legacy.com/obituaries/bostonglobe/obituary.aspx?n=ann-m-cooney&pid=153191676 | | | | tunger01 Posts: 481 | posted: 08-19-11 4:09pm
Workout tomorrow (rain or shine) at Franklin Park for anyone interested. Meet at 1:30pm at the starting line of the NEXC Champs for a warm-up. The workout is a fartlek consisting of a hard 1st mile, then 2X[bear cage, wilderness, field loop] w/ an up-tempo jog between each interval to the start of the next station. | | | | houdewinked Posts: 414 | posted: 08-18-11 2:16pm
For the HFC runners who have done the 1st 5 Pub Series Races, and plan on doing the last one, Michelle at NE Runner asked if we would send one e-mail with our names and jacket sizes. Please post info and I'll forward on to her en mass. I'm looking for sizes from: Lee, Bobby, Corky, Chris & Kerry, Jimmy, Steve, Jeff, Bruce, Meaghan & Eileen. Did I miss anyone? | | | | cdieh Posts: 840 | posted: 08-17-11 3:15pm
The Jim Goggin 2 Mile is this Thursday 7:15 at Moakley Park Track in South Boston. There is on street parking and I have parked in the Expo Center parking lot in past years. Also accessible via Red Line UMass Stop on the 'T'. Look forward to seeing everyone. | | | | AjHDr0p Posts: 765 | posted: 08-16-11 9:48pm
As the kids say, "you're not official, until you are on facebook." Join our facebook page! Search for "HFC Striders" in the search bar at the top of the facebook site. Hopefully the below link works too: http://www.facebook.com/group.php?gid=54316534238. | | | | GiantsFan Posts: 1093 | posted: 08-16-11 8:33pm
HFC Strider Gazette 8/17/11 Hello Striders, Congratulations to all who ventured down the Cape this weekend for a terrific weekend of racing. Between the Brew Run, and Falmouth, we had over 20 Striders racing (including a few hardy doublers) with several others in attendance. Outstanding. Let�s keep the magic going with Thursday�s Goggin Deuce at Moakley Stadium in beautiful Southie-by-the-Sea. Hope to see you there. Racing: Significant upcoming races include the following: August 18, Thursday Goggin Deuce HFC GP event Moakley Stadium, South Boston, MA September 3, Saturday Skyhawk Relays (CC Relay, 3 x 2 Mile) Stonehill College, Easton, MA September 18, Sunday CVS Downtown 5K HFC GP & USATF GP Providence, RI Coombs 5K Abington, MA October 16, Sunday Paddy�s Shillelagh Shuffle 3M NE Runner Pub Series Newton, MA October 30, Sunday Canton Fall Classic 10K HFC GP Canton, MA November 20, Sunday Norwood 4M Turkey Trot HFC GP Norwood, MA Cross Country: Listed below are a number of the upcoming Cross Country races that people may consider attending. Entry information will be posted as we get closer to the events, but additional information can always be found at www.usatfne.org . 9/3 Sat. Stonehill Skyhawk Relays 3 people x 2 Miles 9/24 Sat. Codfish Bowl @ Franklin Park W = 5K, M = 8K 10/1 Sat. GBTC Cross Country Team Challenge @ Bradley Palmer Park, Ipswich W = 5K, M = 8K 10/2 Sun. Boston Parks / USATF NE All-Comers Meet 5K @ Franklin Park 10/16 Sun. Boston Parks / USATF NE All-Comers Meet 5K @ Franklin Park 10/23 Sun. BAA Mayor's Cup @ Franklin Park W = 5K, M = 8K, Open = 5K 11/6 Sun. USATF - NE Open Championships @ Franklin Park W = 6K, M = 10K, MM = 8K Cross Country Training: If you are planning on running some Cross Country events during the fall, it is a good idea to start incorporating some training into your weekly regimen. Do at least one of your distance runs on trails. This will start to get your body used to the different feel underfoot of what you�ll experience in Cross. As you progress, start to do your non-Wednesday interval session off-road (again trails, or fields, or at Franklin Park). As your body acclimates to the differences, you will be ready to race better, and recover faster. When you fail to prepare, you prepare to fail. Get ready and unleash the Harrier inside. Stretching: Make sure that you are including a solid stretching routine before and after your runs. It should be an important part of your race preparation and also helps with injury prevention. Once or twice a week, incorporate a circuit workout, focusing on strengthening your core and adding flexibility. The easier you feel running, the more efficient that you can become. Track Etiquette: A few things to keep in mind when we�re working out on the track. Always run on the inside lane, as faster runners will go around you. Do not run side-by-side. It�s ok to run off another�s shoulder, but somebody should not have to go into lane 3 to pass. After you finish, go to the inside. Only those who have passed others should stay on the outside when they finish. Never finish and then veer out, as there may be another going by. Lastly, do not group on the inside of the track as you approach an interval. Either be outside lane 3, or be on the infield, but do not clog up the running lanes. Recovery Day: Make sure that you use your recovery days to recover, especially with a weekend race. An easy, relaxed run after a workout or a long run will help you to get your legs back. The time of the run is far less important than just covering the distance. The plan is to feel better at the end, allowing you to get something done the following day (in other words, actually recover). Always, finish with strides! If you want to feel fast at the end of a race, you have to practice for it by spending a little time to train like a sprinter. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Rich Hart | | | | GiantsFan Posts: 1093 | posted: 08-16-11 8:15pm
HFC Workout, August 17, 2011 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 Minute Warm-Up Run Active Stretching, Drills, Strides Workout For those not racing tomorrow: 2 x 200 5K Pace, Rest = 200 Jog 6 x 800 �Tempo� Pace (Ex.: 18:40 5K = 6:00 = Tempo @ ~6:50 = 3:25) Rest = 1 Minute, 3 minutes between #�s 3 & 4 Warm Down - Minimum 15 Minutes Distance If you are going to run some roads, please join us at practice and go with other club members. Distances can be determined by the group. Practice is not just for those on the track. Strides should follow all regular distance runs. Drills and Stretching should be part of your workout repertoire. Warm-Up: Jog to run. Stretching / Drills / Strides should be done if you are going to be on the track. The time between the return to the track, and the start of the workout should be spent actively preparing to run the workout. Standing and talking are not considered accepted activities. Bee active and your workout will be better. Workout: Tonight�s track workout is a return to some base rebuilding. As we look towards the fall racing line-up which features Cross Country and longer races (half marathons and maybe a couple of fulls) for many, we are going to strengthen out the workouts. Overall distance may be somewhat consistent with the spring and early summer, but the intervals themselves will be longer, and the rest will often be shorter. Enjoy. If you are running the Deuce, or in distance mode, please come by to run with others. If you are going to attend and run on the roads, please post so others may join you. Practice @ Stonehill starts next week! Cross Country is Back!, Rich Hart | | | | speedstar3 Posts: 221 | posted: 08-16-11 2:32pm
Is getting close and would love to wrap up the fundraising soon! Thanks for your consideration. PK http://pages.teamintraining.org/ma/nattri11/pkellyhfjm | | | | joec Posts: 1393 | posted: 08-16-11 12:05am
Congratulations to Amine and Stela for completing their 1/2 Marathon race in Providence. <b>Rock and Roll 1/2 Marathon</b> <u>OvrPl SexPl DivPl Bib First Name Last Name City State Chip Time </u> 568 408 31 13394 Amine Mekkaoui Dover MA 01:47:00 1521 618 83 13392 Maristela Rapo Dover MA 01:58:37 | | | | jjrenz Posts: 743 | posted: 08-15-11 12:03pm
For your racing thoughts... Thursday, August 18, 7:15 p.m. Jim Goggin Deuce � Grand Prix #6 Saunders Stadium, Moakley Park, South Boston Comment: HFC Grand Prix Event #6. Great kid�s races prior - set your modern 2 mile PR at this race. Saturday, August 20, 5 p.m. Bobby Doyle 5 mile Pier Middle School, Narragansett, RI, www.bobbydoylesummerclassic.org Comment: This is a flat & fast 5 miler and just may be the USATF 5 miler next year. Make it a weekend at the RI Beaches � all good for quality family time. Last year the winning time was 23:48 and 5 men broke 25 minutes. The year before the winner ran 24:11. Thursday, August 25, 6:30 p.m. Marathon Sports End of Summer Classic Bear Cove Park, Hingham, www.endofsummerclassic.com Comment: This historically has been a laid back event. Good chance for a Strider to take home first place. Saturday, September 3 Skyhawk Relays (CC Relay, 3 x 2Mile) Stonehill College, Great Cross Country Relay racing. Comment: Support Coach Hart, HFC and get some good competition against young studs. Monday, September 5 Walpole 5 and 10k, 10 am Walpole HS, www.walpoleroadrace.org Comment: The largest nearby Labor Day Race of Note. The New Haven, CT 20k is a great race if you can make the trip. Sunday, September 11, 2011 10:00 am Cochrane 5K / 10K Quincy, MA, www.cochraneroadrace.com Comment: A nice shoreline run. The former Deegan Race. I won the 10k 2 years ago. Sunday, September 18, 2011 9:00am Jeff Coombs Memorial 5K Abington, MA http://www.jeffcoombsfund.org/PDFs/brochure11.pdf Comment: Great community race to support the Jeff Coombs Memorial Foundation. Jeff was the brother of HFC members Doug & Charlie Coombs and was a victim of 9/11. Sunday, September 18, 2011 11:15am CVS Downtown 5K Providence Place Mall, Providence, RI http://www.cvsdowntown5k.com Comment: Big Race. USATF Grand Prix. HFC Grand Prix #7 T-shirts for all entrants but the first 5,000 entrants in the 5K race will receive a custom technical t-shirt. Excellent goodie bags. Tremendous field. I lined up next to Shalane Flanagan and Joan Samuelson 2 years ago. | | | | joec Posts: 1393 | posted: 08-14-11 11:09pm
Congratulations Striders! Please post if I missed you. <b>Falmouth Road Race</b> <u>Bib FName LName City State Div Age Sex ClockTime Overall SexPl DivPl</u> 42 Lucas Rotich Kenya MALES 19 TO 39 27 M 00:31:37 1 1 1 2 Micah Kogo Kenya MALES 19 TO 39 25 M 00:31:41 2 2 2 3 Edward Muge Kenya MALES 19 TO 39 28 M 00:32:02 3 3 3 ... 80 TJ Unger Roslindale MA MALES 19 TO 39 33 M 00:38:44 77 64 55 112 Jason Cakouros Milton MA MALES 40 TO 49 46 M 00:39:57 106 84 7 661 Bill Buckley Raynham MA MALES 50 TO 59 52 M 00:45:44 308 250 15 536 Richard Sherman Dedham MA MALES 40 TO 49 40 M 00:48:29 505 417 80 750 Steven Houde Medway MA MALES 40 TO 49 46 M 00:54:44 1383 1072 261 | | | | jjrenz Posts: 743 | posted: 08-11-11 9:52pm
We are halfway through the Grand Prix - Make Next Thursday's 2 miler on the track in Southie part of your plan! Bryan does a great job with young athletes - I am taking my 3 to the kid's races from 6-715. The 2 mile race will go off around 7:30pm. Wear your green and have fun - celebrate a modern 2 mile PR at "The Stadium" afterwards. I hope to see many of you there! | | | | hbrunner Posts: 661 | posted: 08-11-11 7:16pm
OK - I know it's early, but registration is now open for our race: http://cantonfallclassic.com/ | | | | jake_os Posts: 1459 | posted: 08-10-11 12:40pm
Special e.board meeting tonight at Lew's. The board will be meeting separately from the club. DO NOT DISTURB! We are planning on HFC's elevation to GREATNESS. If any fights break out among us, send over the Kelly brothers. | | | | T_Vo Posts: 1038 | posted: 08-09-11 2:11pm
If folks wanna head down early on Sat to avoid the traffic and need a place to chill until the race, come hang out in Dennis. House is just a few miles from the race start. Email me for details. tsvossen@gmail.com | | | | GiantsFan Posts: 1093 | posted: 08-09-11 11:31am
HFC Strider Gazette 8/10/11 Hello Striders, We are going to make some changes to the weekly workout postings. In the future, the workout messages will include information solely regarding that week�s training plan. In the past, the posting would include other information, such as reports on recent races, previews of upcoming events, meeting notices, and some training tips. The opinion has been expressed that some of the information was not getting through to all of the membership because people would read the workout, and disregard much of the additional information. Moving forward, we will try to have two weekly postings. One will detail the workout itself. The other will be presented in a newsletter format. We ask that people read both postings, as there will be important club information included in each. If you have something that must be distributed to the club, feel free to reply and add to the newsletter. Some weeks the info may seem repetitive to what had been posted the week before. That�s why it will be important for each member to feel free to add material when needed. Please limit the postings to club news, as you can always start new threads if your message is not about information that is important for the general membership. The hope is that this format will serve to keep the club members informed and up-to-date. The running part is up to you. Stride on Big Green! Coach Hart Racing: Big racing weekend coming up down the Cape. Many of our Striders will be heading to Brewster for the annual �Brew Run� at the Woodshed on Rt. 6A. The race starts at 4:00, so plan on the Saturday Cape traffic slowing your trip a bit. We�re usually treated pretty well in the post-race raffle, as co-race director Bob Maguire is a former club member (no longer running), and he and Tom Meagher have always appreciated our participation over the years. On Sunday, many will head to the other end of the Cape for the Falmouth Road Race. Several of our top Striders will be banging heads with the road racing elite along the beautiful 7.1 mile course. Hope to see many of you at one of the events during the weekend. Other significant upcoming races include the following: August 18, Thursday Goggin Deuce HFC GP event Moakley Stadium, South Boston, MA September 3, Saturday Skyhawk Relays (CC Relay, 3 x 2 Mile) Stonehill College, Easton, MA September 18, Sunday CVS Downtown 5K HFC GP & USATF GP Providence, RI Coombs 5K Abington, MA October 16, Sunday Paddy�s Shillelagh Shuffle 3M NE Runner Pub Series Newton, MA October 30, Sunday Canton Fall Classic 10K HFC GP Canton, MA November 20, Sunday Norwood 4M Turkey Trot HFC GP Norwood, MA Cross Country: It�s time to start thinking about the upcoming Cross Country season. Listed below are some races that people may consider attending. Entry information will be posted as we get closer to the events, but additional information can always be found at www.usatfne.org . 9/3 Sat. Stonehill Skyhawk Relays 3 people x 2 Miles 9/24 Sat. Codfish Bowl @ Franklin Park W = 5K, M = 8K 10/1 Sat. GBTC Cross Country Team Challenge @ Bradley Palmer Park, Ipswich W = 5K, M = 8K 10/2 Sun. Boston Parks / USATF NE All-Comers Meet 5K @ Franklin Park 10/16 Sun. Boston Parks / USATF NE All-Comers Meet 5K @ Franklin Park 10/23 Sun. BAA Mayor's Cup @ Franklin Park W = 5K, M = 8K, Open = 5K 11/6 Sun. USATF - NE Open Championships @ Franklin Park W = 6K, M = 10K, MM = 8K Stretching: Make sure that you are including a solid stretching routine before and after your runs. It should be an important part of your race preparation and also helps with injury prevention. Once or twice a week, incorporate a circuit workout, focusing on strengthening your core and adding flexibility. The easier you feel running, the more efficient that you can become. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. | | | | GiantsFan Posts: 1093 | posted: 08-09-11 11:30am
HFC Workout, August 10, 2011 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 Minute Warm-Up Run Active Stretching, Drills, Strides Workout For those racing this weekend: 2 x 200 5K Pace, Rest = 200 Jog 2 x 800 5K Race Pace (Ex.: 18:40 = 6:00 = 3:00) Rest = 2.5 Minutes 4 x 400 5K Pace � 3 or 4 seconds (Ex.: 18:40 = 6:00 = 90 � 3 = 87) Rest = 2 Minutes 4 x 200 same as 400�s (no faster) Rest = 200 Jog Those not racing this weekend: 2 x 200 5K Pace, Rest = 200 Jog 4 x 800 5K R.P. Rest = 2.5 Minutes 4 x 400 5K Pace � 3 or 4 seconds Rest = 2 Minutes 4 x 200 same as 400�s (no faster) Rest = 200 Jog Warm Down - Minimum 15 Minutes Distance If you are going to run some roads, please join us at practice and go with other club members. Distances can be determined by the group. Practice is not just for those on the track. Strides should follow all regular distance runs. Drills and Stretching should be part of your workout repertoire. Warm-Up: Jog to run. Stretching / Drills / Strides should be done if you are going to be on the track. Workout: Some turnover for those racing this weekend, or those who�s next race will be the Goggin Deuce the following week. Tempo should be crisp, but not overly taxing. A good warm-up and warm-down is essential. Track Etiquette: A few things to keep in mind as we�re on the track. Always run on the inside lane, as faster runners will go around you. Do not run side-by-side. It�s ok to run off another�s shoulder, but somebody should not have to go into lane 3 to pass. After you finish, go to the inside. Only those who have passed others should stay on the outside when they finish. Never finish and then veer out, as there may be another going by. Lastly, do not group on the inside of the track. Either stay outside lane 3 or 4, or be on the infield, but do not clog up the running lanes. Recovery Day: Make sure that you use your recovery days to recover, especially with a weekend race. An easy, relaxed run tomorrow is important to get your legs back after you do a hard workout. The time of the run is far less important than just covering the distance, in order to feel better to get something done the following day (in other words, actually recover). Finish with strides! If you want to feel fast at the end of a race, you have to practice for it by spending a little time to train like a sprinter. Cross Country is right around the corner, Rich Hart | | | | jake_os Posts: 1459 | posted: 08-09-11 11:05am
Support your teammates with participation, spectating, or a big shout out. 8-13: The Brew Run in Brewster - Many strides running this NER Pub Series race- Meaghan and Lee leading, Eileen third overall 8-14: Falmouth RR- Batman leading us, many Striders doing the Brew Run/Falmouth double | | | | fcn10k Posts: 473 | posted: 08-07-11 4:59pm
Came Across This: <a class="dark" href="http://www.patriotledger.com/archive/x817760433/Quincy-s-Andrew-Holmes-wins-Squantum-5-road-race " target="_blank">http://www.patriotledger.com/archive/x817760433/Quincy-s-Andrew-Holmes-wins-Squantum-5-road-race </a> Great Win and Great article. | | | | joec Posts: 1393 | posted: 08-06-11 6:00pm
<b>14th TD Bank Beach to Beacon 10k Cape Elizabeth, ME, August 6, 2011</b> <u>Place Div/Tot Div Nettime Pace Guntime Name Age Sex Bib# City </u> 136 4/357 M4549 36:39.0 5:54 36:46.0 Phil Parks 45 M 3255 Abington MA 198 1/326 F4549 38:31.6 6:13 38:34.9* Mimi Fallon 46 F 144 Walpole MA 230 5/333 M5054 39:21.3 6:21 39:24.9 Jimmy Fallon 51 M 2282 Walpole MA 278 26/410 M4044 40:12.4 6:29 40:19.9 Frank Nelson 40 M 4209 Bridgewater MA | | | | hbrunner Posts: 661 | posted: 08-05-11 10:56pm
Got it all in the subject line................ | | | | GiantsFan Posts: 1093 | posted: 08-05-11 3:21pm
16TH ANNUAL HFC HANDICAP ROAD 1 MILE SCORING RESULTS USATF Certified POLAROID COURSE NORWOOD MA AUGUST 3, 2011 7:00 P.M. Weather: CLOUDY, 64 degrees Place Name Handi Gun Tim Net Tim ===== =================== ======= ======= ======= 1 BOB K 0:30 6:45 6:14.1 2 BRENDA 0:20 6:50 6:29.2 3 DAN A 1:20 6:53 5:32.4 4 TIM R 1:00 6:55 5:54.8 5 EILEEN 0:30 6:58 6:27.3 6 CHRIS K 1:50 6:59 5:08.5 7 BVD 0:40 6:59 6:18.8 8 HARVEY 0:45 6:59 6:14.0 9 BILL B 1:30 7:00 5:29.4 10 KEVIN 1:30 7:00 5:29.6 11 RICH S 1:10 7:00 5:49.8 12 ANDREW 2:15 7:01 4:45.9 13 LEE 2:30 7:03 4:32.3 14 PAUL K 1:40 7:04 5:23.6 15 MARK 2:10 7:06 4:55.4 16 STEVE H 1:00 7:07 6:06.6 17 TJ 2:00 7:08 5:07.1 18 TOM 2:00 7:08 5:07.9 19 CHRIS D 1:10 7:09 5:58.6 20 MEAGHAN 1:15 7:14 5:58.8 21 MIKE R 0:40 7:16 6:35.7 22 RACHEL 0:01 7:30 7:28.4 23 BRUCE 0:01 8:20 8:18.5 16TH ANNUAL HFC HANDICAP ROAD 1 MILE NET TIME RESULTS USATF Certified POLAROID COURSE NORWOOD MA AUGUST 3, 2011 7:00 P.M. Weather: CLOUDY, 64 degrees Place Name Handi Gun Tim Net Tim ===== =================== ======= ======= ======= 1 LEE 2:30 7:03 4:32.3 2 ANDREW 2:15 7:01 4:45.9 3 MARK 2:10 7:06 4:55.4 4 TJ 2:00 7:08 5:07.1 5 TOM 2:00 7:08 5:07.9 6 CHRIS K 1:50 6:59 5:08.5 7 PAUL K 1:40 7:04 5:23.6 8 BILL B 1:30 7:00 5:29.4 9 KEVIN 1:30 7:00 5:29.6 10 DAN A 1:20 6:53 5:32.4 11 RICH S 1:10 7:00 5:49.8 12 TIM R 1:00 6:55 5:54.8 13 CHRIS D 1:10 7:09 5:58.6 14 MEAGHAN 1:15 7:14 5:58.8 15 STEVE H 1:00 7:07 6:06.6 16 HARVEY 0:45 6:59 6:14.0 17 BOB K 0:30 6:45 6:14.1 18 BVD 0:40 6:59 6:18.8 19 EILEEN 0:30 6:58 6:27.3 20 BRENDA 0:20 6:50 6:29.2 21 MIKE R 0:40 7:16 6:35.7 22 RACHEL 0:01 7:30 7:28.4 23 BRUCE 0:01 8:20 8:18.5 | | | | cdieh Posts: 840 | posted: 08-04-11 10:15pm
Does anyone have the online registration link for the brew run | | | | gary Posts: 1948 | posted: 08-03-11 10:13pm
Aaaand we're live. | | | | Johnnycash Posts: 314 | posted: 08-03-11 10:46am
Most think of Carl Lewis as a sprinter but great article about his real passion of long jumping.... http://joeposnanski.si.com/2011/08/02/the-30-foot-jump/?sct=hp_wr_a1&eref=sihp | | | | GiantsFan Posts: 1093 | posted: 08-02-11 9:30pm
2011 HANDICAP MILE 8/3/11 @ ~7:00 6:30 Meet @ Xaverian 6:45 Start Warm-Up Run 7:00 Finish @ Start of Mile in "Polaroid" Race will start when people are ready. The Rules: Everybody will submit an estimated start time. For the sake of race organization, the slowest seed time will be 7:00, and we will start runners at 5 to 10 second intervals. If everybody runs their seed times, everybody will finish at the same time. Workout to follow: 3 x 5 Minutes as part of a 30 minute run. | | | | gary Posts: 1948 | posted: 07-30-11 3:53pm
Hey Gang. Trying to collect followers for the company on Facebook. If you're on FB, could you please go to this link and click "like?" Thanks a bunch http://www.facebook.com/?ref=home#!/pages/Outside-Interactive/103759896379272 Gary | | | | GiantsFan Posts: 1093 | posted: 07-28-11 2:56pm
Hi Everybody, As the summer gets ready to turn into August, it might not be a bad idea to start to plan your fall racing season. Hopefully, many will be getting after it on the fields and trails and hills of a New England Cross Country season. If you have designs on running well in the USATF - New England Championships (a focal point for many during the last several seasons) you must prepare to race well by practicing racing. Cross Country is a different animal than road racing. The hills can be steeper and more sudden, the turns can be more disruptive, the terrain can vary greatly during the course of a race, and the pacing of the race is different. You have to practice on these variables if you are going to be successful. Try to set-up a schedule that will allow you to progress through the season (ex.: 2 x 5K races, a 8K, followed by the NE's). There will also be some group gatherings at Franklin Park (or elsewhere) to help you to get ready. Below are some suggested races for the Cross Country minded: 9/3 Sat. Stonehill Skyhawk Relays 3 people x 2 Miles 9/24 Sat. Codfish Bowl @ Franklin Park W = 5K, M = 8K 10/1 Sat. GBTC Cross Country Team Challenge @ Bradley Palmer Park, Ipswich W = 5K, M = 8K 10/2 Sun. Boston Parks / USATF NE All-Comers Meet 5K @ Franklin Park 10/16 Sun. Boston Parks / USATF NE All-Comers Meet 5K @ Franklin Park 10/23 Sun. BAA Mayor's Cup @ Franklin Park W = 5K, M = 8K, Open = 5K 11/6 Sun. USATF - NE Open Championships @ Franklin Park W = 6K, M = 10K, MM = 8K | | | | GiantsFan Posts: 1093 | posted: 07-27-11 12:35pm
HFC Workout, July 27, 2011 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 Minute Warm-Up Run Active Stretching, Drills, Strides Workout 5200 Meters 2 x 200 5K Pace, Rest = 200 Jog 2 x 800 5K Pace for the first 600, �Push� to the finish (Ex.: 15:37 5K - 800 = 75, 1:52 @ 600, then a 35 = 2:27, 18:40 � 800 = 90, 2:15 @ 600, then a 43 = 2:58) Rest = 3 minutes 2 x 600 5K Pace for 400, then �Push� Rest = 2.5 minutes 4 x 400 5K Pace � 3 or 4 seconds Rest = 2 Minutes 2 x 200 same as 400�s (no faster) Rest = 200 Jog Warm Down - Minimum 15 Minutes Drills can precede or follow. Stretching should be done to complete the warm-down. Warm-Up: Jog to run. Stretching / Drills / Strides should be done if you are going to be on the track Workout: This workout should shake the legs out a bit, but should not be run too aggressively. You shouldn�t leave Saturday�s race on the track. The �Pushes� are designed to help you to feel a race tempo increase, so make sure that there is a 2 or 3 second drop in each of the last 200�s on the 800�s and 600�s. The shorter intervals address your turnover. Do it right, and this workout will serve as a nice assist in helping you race well Saturday, and next Wednesday in the Handicap Mile. Track Etiquette: A few things to keep in mind as we�re on the track. Always run on the inside lane, as faster runners will go around you. Do not run side-by-side. It�s ok to run off another�s shoulder, but somebody should not have to go into lane 3 to pass. After you finish, go to the inside. Only those who have passed others should stay on the outside when they finish. Never finish and then veer out, as there may be another going by. Lastly, do not group on the inside of the track. Either stay outside lane 3 or 4, or be on the infield, but do not clog up the running lanes. Recovery Day: Make sure that you use your recovery days to recover, especially with a weekend race. An easy, relaxed run tomorrow is important to get your legs back after you do a hard workout. The time of the run is far less important than just covering the distance, in order to feel better to get something done the following day (in other words, actually recover). Friday should be a pre-race run, followed by strides. If you want to feel fast at the end of a race, you have to practice for it by spending a little time to train like a sprinter. Weekend: Hopefully, you�ll all be at the Carver 5-Miler on Saturday. If not, plan on an interval workout Saturday, followed by a long run on Sunday. As always, the weekend intervals should be a combination of 200�s, 300�s, or 400�s, totaling 2 to 2.5 miles (Ex.: 2 x 400, 3 x 300, 4 x 200 or 16 x 200). The long run should be approximately 25% longer than a typical distance run (if your usual run is 9, then go 12 or 13). Racing: Big race this weekend with the Carver 5 Miler. This is an HFC Grande Prix event, as well as being on the USATF-NE circuit. With valuable team prize money on the line, let�s try to have a big representation. Look to the message board for more information on the race. Other significant races include the following: August 3, Wednesday HFC Handicap Mile, �Polaroid�, Norwood, MA Founder�s Day Cookout to follow at the Resker abode August 18, Thursday Goggin Deuce HFC GP event Moakley Stadium, South Boston, MA September 3, Saturday Skyhawk Relays (CC Relay, 3 x 2 Mile) Stonehill College, Easton, MA September 18, Sunday CVS Downtown 5K HFC GP & USATF GP Providence, RI September 18, Sunday Coombs 5K, Abington, MA Stretching: Make sure that you are including a solid stretching routine before and after your runs. It should be an important part of your race preparation and also helps with injury prevention. Once or twice a week, incorporate a circuit workout, focusing on strengthening your core and adding flexibility. The easier you feel running, the more efficient that you can become. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. The last week of July already?!, Rich Hart | | | | cckelly Posts: 798 | posted: 07-26-11 7:16pm
Relocated strider Andy Smith would like to to extend an invite to anyone interested in running the inagural Annapolis Half Marathon. It will be run on 11/19. www.annapolishalf.com John Haederle is running and I hope to as well. We can stay at Andy's in Annapolis, he thinks it may fill up fast. Anyone interested? | | | | jake_os Posts: 1459 | posted: 07-26-11 9:32am
Can Beer Improve Your Run Time? By Laura Williams If you've ever been to a marathon, you know there's usually a big celebration afterwards, rife with beer and other spirits. This isn't surprising�it's not unusual to find runners who are also avid beer drinkers, and it turns out, all their beer drinking may just help their athletic performance. According to a study by researchers at the Technische Universitaet Muenchen at Klinikum rechts der Isar, the compounds found in non-alcoholic beer�alcoholic beer�play a part in recovery and illness prevention in athletes. The Research and Results The study titled "Be-MaGIC" (Beer, Marathons, Genetics, Inflammation and the Cardiovascular system) was led by Dr. Johannes Scherr and followed 277 participants three weeks before and two weeks after the 2009 Munich Marathon. The study was focused on the effects of the rich and varied polyphenols found in wheat beer�a type of beer popular with marathoners and tri-athletes. The participants were separated into two groups, the beer drinkers and the abstainers. The beer drinkers drank up to 1.5 liters of the non-alcoholic wheat beer each day, while the abstainers drank an identical amount of a placebo drink. The placebo drink looked, smelled and tasted like the wheat beer, but it lacked the polyphenols found in the true non-alcoholic beverage. Researchers found that marathon runners experience an inflammatory response after running a marathon. This is due to the increased stress placed on the body when competing in such a strenuous event. The inflammatory response causes the immune system to be suppressed temporarily, leading to an "open window" for cold viruses and other illnesses to get through. Researchers found that the beer drinking participants experienced a less pronounced immune response, and as a result, experienced fewer illnesses and infections than the abstainers. Overall, findings showed that: Beer drinkers experienced a greater support for the immune system. Beer drinkers experienced fewer colds. Beer drinkers who experienced colds had shorter, more mild infections than the abstainers. The Takeaway If you're training for an intense event or you regularly put your body through the courses during strenuous workouts, don't stress about throwing back a few beers. Just keep your consumption moderate and look at your beer drinking as a training tool. If you don't like beer, consider trying wine or grape juice instead. These drinks are also known for their healthy polyphenols. | | | | AjHDr0p Posts: 765 | posted: 07-25-11 9:57pm
T Vo. and I have run into a wall with our mile challenge, although I can't blame anyone for not wanting to host. Does anyone know a 1/2mile course we could use for this event? Hoping for a flat, secluded loop. | | | | joec Posts: 1393 | posted: 07-25-11 3:47pm
Hi, if you are trying to post, you will notice that the "new post" and "reply to Post" links at the top section of the discussion board are missing. This will be fixed soon. For now, if you click and drag the mouse in that region, the links will become visible. Sorry for the inconvenience. | | | | GiantsFan Posts: 1093 | posted: 07-21-11 12:08am
Heard tonight at practice: "Since the stroke, it takes me a lot longer to warm up". | | | | bryan Posts: 116 | posted: 07-19-11 8:57pm
Thursday, August 4, 7:15 p.m. - George and Whitey King 4 x 1 Mile Relay (4 teams already entered). Thursday, August 18, 7:15 p.m. - Jim Goggin 2 Mile (Sam Adams will MC the Awards Ceremony). | | | | GiantsFan Posts: 1093 | posted: 07-19-11 3:28pm
HFC Workout, July 20, 2011 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 Minute Warm-Up Run Active Stretching, Drills, Strides Workout 6800 meters = 4 Sets 2 x 200 5K Race Pace, Rest = 200 Jog �Dropdown 400�s� 4 x 400 x 3 or 4 Sets Pace = Set #1: 5K Race Pace, Set #2 � 5K � 1 or 2, #3 � 5K � 3 or 4, #4 = 5K � 4 to 6 (Ex.: 18:40 5K = 6:00 per Mile = 90, 88, 86, 84, 15:37 = 5:00 = 75, 73/74, 71/72, 69/71, 21:50 = ~ 7:00 = 1:45, 1:43, 1:41, 1:39) Rest = (Group Decision) 60 seconds or 90 between 400�s, 2.5 or 3 Minutes between sets Warm Down - Minimum 15 Minutes Drills can precede or follow. Stretching should be done to complete the warm-down. Warm-Up: Jog to run. Stretching / Drills / Strides should be done if you are going to be on the track Workout: A strength workout with short intervals, but short rests, and a quicker tempo as the workout progresses. Groups should be small to allow for accurate rest intervals. Be aware of the other runners on the track. Track Etiquette: A few things to keep in mind as we�re on the track. Always run on the inside lane, as faster runners will go around you. Do not run side-by-side. It�s ok to run off another�s shoulder, but somebody should not have to go into lane 3 to pass. After you finish, go to the inside. Only those who have passed others should stay on the outside when they finish. Never finish and then veer out, as there may be another going by. Lastly, do not group on the inside of the track. Either stay outside lane 3 or 4, or be on the infield, but do not clog up the running lanes. Recovery Day: An easy, relaxed run tomorrow is important to get your legs back after you do a hard workout. The time of the run is far less important than just covering the distance, in order to feel better to get something done the following day (in other words, actually recover). Strides and drill-work are important on Friday (unless you�re doing a Saturday race). If you want to feel fast at the end of a race, you have to practice for it by spending a little time to train like a sprinter. Weekend: As always, if you are not racing this weekend, get in some good training. Try to plan on an interval workout Saturday, followed by a long run on Sunday. As always, the weekend intervals should be a combination of 200�s, 300�s, or 400�s, totaling 2 to 2.5 miles (Ex.: 2 x 400, 3 x 300, 4 x 200 or 16 x 200). The long run should be approximately 25% longer than a typical distance run (if your usual run is 9, then go 12 or 13). Racing: Upcoming races include the following: July 30, Saturday Carver 5M GP & USATF GP event August 3, Wednesday HFC Handicap Mile, �Polaroid�, Norwood, MA Founder�s Day Cookout to follow at the Resker abode August 18, Thursday Goggin Deuce HFC GP event Moakley Stadium, South Boston, MA September 3, Saturday Skyhawk Relays (CC Relay, 3 x 2Mile) Stonehill College, Easton, MA September 18, Sunday CVS Downtown 5K HFC GP & USATF GP Providence, RI Coombs 5K, Abington, MA Stretching: Make sure that you are including a solid stretching routine before and after your runs. It should be an important part of your race preparation and also helps with injury prevention. Once or twice a week, incorporate a circuit workout, focusing on strengthening your core and adding flexibility. The easier you feel running, the more efficient that you can become. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Happy �Walking on the Moon� Day, Rich Hart | | | | jjrenz Posts: 743 | posted: 07-19-11 11:52am
http://www.leaguelineup.com/welcome.asp?url=cranberry5mile Hi Everyone, Next Saturday morning, July 30, 9am, 5 mile race in Carver, MA. USATF-NE 5 mile championship as well as HFC GP Event #5. Team $, nice loop course. Please make every effort to attend! | | | | AjHDr0p Posts: 765 | posted: 07-15-11 12:56pm
I created a team for the CVS Downtown 5k. Here are the instructions to sign up: Username: HFC Striders Password: Lewis Instruct your fellow team members to: 1. Go to www.cvsdowntown5k.com 2. Select Register 3. Select Team Registration 4. Enter the username/password that you created for your team. 5. Complete the team member form. It's that easy! All can review the captain's report to see who has signed up using the same user id and password. Early to sign up, but it was on my mind so I just went ahead. | | | | jake_os Posts: 1459 | posted: 07-15-11 12:38pm
Tomorrow at 10AM Join a Super Hero and me at the Pond tomorrow. One loop race for me. | | | | Tim Resker Posts: 131 | posted: 07-14-11 11:47am
The Founding Fathers have given me the important responsibility of coordinating and hosting the 2011 Founders Day Cookout. The venue will be my home at 158 Strasser Ave in Westwood almost exactly 2 miles from XBHS. This year we're looking at Wednesday evening July 27th after the working. I'm also working on getting a keg of Dogfish as this seems to have become the club favorite. If you don't like the 'fish then BYOB. More logistical details to come. Tim Founders Day COO | | | | jake_os Posts: 1459 | posted: 07-13-11 11:52am
HFC Workout, July 13, 2011 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 Minute Warm-Up Run Active Stretching, Drills, Strides Workout 6400 Meters (Metric 4 Miles) 2 x 200 5K Race Pace, Rest = 200 Jog 2 x 400 3K Race Pace (18:40 5K = 10:50 3K = 5:47 1M = 88) 800 3K RP 2 x 1200 5K RP 800 3K RP 3 x 400 3k RP � 3 or 4 seconds Rest = 90 seconds after the 400�s, 2:00 - 800�s, & 2:30 - 1200�s) *** Those not up to the full workout should do 600�s for the 1200�s. Warm Down - Minimum 15 Minutes Drills can precede or follow. Stretching should be done to complete the warm-down. Warm-Up: Jog to run. Stretching / Drills / Strides should be done if you are going to be on the track Workout: Good rhythm workout. Make sure that you shift the pace of the 1200�s. Also, don�t be afraid of the 3 or 4 second drop of the last 400�s. Keep the rest assigned. Run in comparable groups. One person be in charge of the rest time, and be together at the start of your group. It�s unlikely that I�ll be there because we have our Track and Field camp at Stonehill this week (nothing like getting back to dorm living). Somebody should step up at the beginning of the workout to get people going. Thanks for the help. Recovery Day: Easy, relaxed run tomorrow is important to get your legs back after you do a hard workout. The watch is far less important than covering the distance, and feeling better to get something done the following day (actually recover). Strides and drill-work are important on Friday (unless you�re doing a Saturday race). If you want to feel fast at the end of a race, you have to practice for it by spending a little time to train like a sprinter. Weekend: If you are not racing this weekend, get in some good training. Try to plan on an interval workout Saturday, followed by a long run on Sunday. As always, the weekend intervals should be a combination of 200�s, 300�s, or 400�s, totaling 2 to 2.5 miles (Ex.: 2 x 400, 3 x 300, 4 x 200 or 16 x 200). The long run should be approximately 25% longer than a typical distance run (if your usual run is 9, then go 12 or 13). Racing: Upcoming races include the following: July 30, Saturday Carver 5M GP & USATF GP event August 3, Wednesday (Tentative) HFC Handicap Mile August 18, Thursday Goggin Duece HFC GP event September 3, Saturday Skyhawk Relays (CC Relay, 3 x 2Mile) September 18, Sunday CVS Downtown 5K HFC GP & USATF GP Stretching: Make sure that you are including a solid stretching routine before and after your runs. It should be an important part of your race preparation and also helps with injury prevention. Once or twice a week, incorporate a circuit workout, focusing on strengthening your core and adding flexibility. The easier you feel running, the more efficient that you can become. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Enjoy the heat, Rich Hart | | | | hbrunner Posts: 661 | posted: 07-10-11 11:44am
6 1/106 M4049 BOBBY BLIGH 47 M 663 Wakefield MA 17:21.0 5:36 17:22.2 30 2/182 F3039 MEAGHAN SCEARBO 30 F 481 Wakefield MA 19:47.3 6:23 19:49.5 88 1/46 F5059 BRENDA EGIZI 51 F 848 Westwood MA 22:24.2 7:13 22:26.3 | | | | gary Posts: 1948 | posted: 07-09-11 6:52pm
Hey Guys. I'm launching my project at the Beach to Beacon and Falmouth Road Race Expos. If you're around I could really use some help with running "models" on the mill which will be in my booth at each expo. The B2B expo is Thu 8/4 and Friday 8/5. The Falmouth Expo is Friday 8/12 and Saturday 8/13. If you're available and would like to run an easy 20-30 minutes in front about 10,000 people, please drop me a line at Gary@outsideinteractive.net Here are the trailers for Beach to Beacon: http://vimeo.com/26156325 And here's Falmouth http://vimeo.com/23342639 Hope you can help and hope to hear from you. Thanks! | | | | cdieh Posts: 840 | posted: 07-09-11 12:49pm
Rich S & I are heading out from my house at 8a Sunday for about 12 miles. | | | | jake_os Posts: 1459 | posted: 07-08-11 9:22am
Love the new look of the webiste. It makes us almost seem friendly! Many thanks to Joe Ciavattone and Gary Daugherty for making this happen. | | | | rich_sherman Posts: 274 | posted: 07-07-11 8:54pm
The baa 1/2 marathon registration opens up wednesday 7/13 @ 10am. Last year this closed out in 2 hours. What's everyone doing, are most folks going to try to get into BAA? Or are most looking at another 1/2? | | | | Johnnycash Posts: 314 | posted: 07-07-11 2:49pm
"I don't even remember the last time I went to Lewis'. I once went without it for a long time and in the end I just couldn't take it. I was yearning so bad for the Lewis Burger that I went down late at night and got a box ... I haven't had Dog Fish for about three months. I party less. I'm allowed out sometimes, but it's no alcohol with Jimmy Clifford and then back home early to bed. It's the way it has to be - but it sucks." | | | | joec Posts: 1393 | posted: 07-06-11 12:27am
THIRSTY IRISH RUNNERS FOUR ON THE FOURTH Dedham, MA Place No. Name Ag Sex/Tot S Div/Tot Div Town Time Pace 1 212 Andrew Gardiner 45 1/136 M 1/36 M4049 DOVER MA 20:57 5:15 2 257 T.J. Unger 33 2/136 M 1/17 M3039 ROSLINDALE MA 21:02 5:16 5 275 John Sullivan 50 5/136 M 1/51 M5059 WEST ROXBURY MA 23:24 5:51 16 190 Paul Corcoran 53 14/136 M 5/51 M5059 NEEDHAM MA 27:10 6:48 20 285 Richard Sherman 40 18/136 M 7/36 M4049 DEDHAM MA 27:21 6:51 21 33 Chris Diehl 49 19/136 M 8/36 M4049 DEDHAM MA 27:37 6:55 Hingham 4th of July Road Race PLC Time Pace PLC/Group PLC/Sex Bib# Name 13 25:45 5:46 5 30-39 13 M 198 Justin Renz Justin must have been holding back for the father/son dash at Milton's 4th of July dashes at Kelly Field. 1st place to Justin and his son. Norwood's Firecracker 5K Road Race 4 DAVE CONFORTO SHARON MA 5352 32 M 1 20-35 19:00.1 19:00.1 6:07/M Missed on last week: Monday, June 27, 2011 BIO 5K(3.3) Virginia 1 Justin Renz 19:34 | | | | jake_os Posts: 1459 | posted: 07-05-11 3:48pm
The General is front and center on the cover of this month's New England Runner magazine and proudly displaying his HFC. Glad he finally figured that out. If you want to play Where's Waldo with striders, there are four other striders in tow behind LD on the cover. Name them. | | | | GiantsFan Posts: 1093 | posted: 07-05-11 12:52pm
HFC Workout, July 6, 2011 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 Minute Warm-Up Run Active Stretching, Drills, Strides Workout Suggestion #1: Distance (Mileage and pace to be determined by those in attendance). Strides: 6 to 8 x 80 to 100 Meters Suggestion #2: Distance � Include 3 x 7 or 8 minute �Tempo� stretches (Tempo = 5K race pace per mile + ~40/45 seconds, Ex.: 18:42 5K = 6:00 per mile = 6:45 �tempo�) Rest = 4 to 5 minutes Strides: 6 to 8 x 80 to 100 Meters Suggestion #3: 2 x 200 Rest = Jog 200 4 x 800 Pace = 5K Race Pace (Ex.: 18:42 = 6:00 = 3:00) Rest = 2 Minutes, 3 Min. between sets 4 x 400 Pace = 5K RP � 5 seconds Warm Down - Minimum 15 Minutes Drills can precede or follow. Stretching should be done to complete the warm-down. Warm-Up: Jog to run. Stretching / Drills / Strides should be done if you are going to be on the track Workout: We offered 3 suggestions to allow people to recover from the recent spate of races according to their own needs. Some might need a good distance run with other people. Don�t be afraid to push the pace and/or distance a bit if you are feeling it in a good group. Others, may feel recovered from their weekend race, but feel like they should stay off the track. Incorporate some tempo running into a strong distance run. Either of these runs should be followed by strides (6 to 8 x 80 / 100 meters) when you get back to Xaverian. For those who did not race this weekend, or did so Saturday or earlier, the workout on the track is offered. The bottom line, the better the numbers in attendance, the better and stronger the groups. Hope to see you tomorrow night. Recovery Day: Easy, relaxed run tomorrow to get your legs back after you do a hard workout. The watch is far less important than covering the distance, and feeling better to get something done the following day (actually recover). Strides and drill-work are important on Friday (unless you�re doing a Saturday race). If you want to feel fast at the end of a race, you have to practice for it by spending a little time to train like a sprinter. Weekend: After the racing of the last couple of weeks for many people, this may be a good weekend to get back to some good training. You should try to plan on an interval workout, to be followed by a long run. The intervals should be a combination of 200�s, 300�s, or 400�s, totaling 2 to 2.5 miles (Ex.: 2 x 400, 3 x 300, 4 x 200 or 16 x 200). The long run should be approximately 25% longer than a typical distance run (if your usual run is 9, then go 12 or 13). Racing: Congratulations to the many who ventured out onto the roads this weekend, to celebrate the freedom to run wherever the hell we want (for the most part) because we�re Americans, and we�re the best (no offense intended Bruce). From the 1, 3, 5 on Thursday at the Mad Scramble in Milton, to yesterday�s 2 and 5 in the Four on the Fourth in Dedham, a terrific showing by the Green. Well Done to all who raced! Stretching: Make sure that you are including a solid stretching routine before and after your runs. It should be an important part of your race preparation and also helps with injury prevention. Once or twice a week, incorporate a circuit workout, focusing on strengthening your core and adding flexibility. The easier you feel running, the more efficient that you can become. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. July 5th tends to go a lot smoother these days, Rich Hart | | | | joec Posts: 1393 | posted: 07-04-11 9:09am
Standings After 4 Races (1/2 way) Womens Open Name Points 1 Meaghan 45 2 Eileen 28 3 Joanne 14 Mens Open Name Points 1 Lee Danforth 59 2 TJ Unger 57 3 Jason Cakouros 52 4 Justin Renz 43 5 John Sullivan 40 6 Paul Corcoran 28 7 Brendan Lynch 24 8 Tom Vossen 21 9 Bobby Bligh 21 10 Chris Kelly 20 11 Jimmy Fallon 14 12 Chris Diehl 13 Mens Masters Name Points 1 Jason Cakouros 60 2 John Sullivan 54 3 Paul Corcoran 46 4 Chris Diehl 35 5 Bobby Bligh 27 6 Chris Kelly 26 7 Jimmy Fallon 22 Mens Seniors Name Points 1 John Sullivan 60 2 Paul Corcoran 55 3 Jimmy Fallon 27 4 Matt Lynch 23 5 Mike Fitz 20 6 Mike Riordan 20 7 Bruce Rogers 19 | | | | corcoran Posts: 584 | posted: 07-02-11 8:51am
1500 Men's Open Paul Corcoran Jr. 3:56.05 New Balance Boston Twilight Meet #2 May 21, 2011 http://www.coolrunning.com/results/11/ma/May21_2011Ne_set1.shtml | | | | joec Posts: 1393 | posted: 06-30-11 9:37pm
TJ gets win #2 at the Milton MAD Dash. Congratulations again! Official results will be posted shortly. | | | | joec Posts: 1393 | posted: 06-29-11 11:10pm
<img size="450" src="/images/show/profile/JoeAtDoyles.jpg" | | | | GiantsFan Posts: 1093 | posted: 06-29-11 11:36am
HFC Workout, June 29, 2011 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 Minute Warm-Up Run End at the start of the Polaroid Mile. Active Stretching, Drills, Strides Workout ~ Meters �Grab Bag� Groups of 6: Everybody gets a distance card, and the order in which they�ll lead. Each group must include at least one uphill, preferably during the 3 or 4 minute intervals. Rest = Between 2 and 3 minutes (to be determined by the next leader). Warm Down - Minimum 15 Minutes Drills can precede or follow. Stretching should be done to complete the warm-down. Warm-Up: Jog to run. Stretching / Drills / Strides can be done when you get to the start of the Mile. Be ready to start with everybody in your group. Workout: Leaders determine the rest, and then control the pace, and the direction. Groups must regroup during the first half of the rest. As stated above, work the hills into at least one of the longer intervals. You may have to do a hard downhill to do so, but that�s ok too. Recovery Day: Easy, relaxed run tomorrow to get your legs back if you did the workout tonight. The watch is far less important than covering the distance, and feeling better to get something done the following day, and especially with races this weekend. Strides and drill-work are important on Friday (unless you�re doing a Saturday race). If you want to feel fast at the end of a race, you have to practice for it by spending a little time to train like a sprinter. Weekend: I�m sure that many of you are racing this weekend, but if not, use the extra day to get in some good training. Plan on an interval workout, to be followed by a long run. The intervals should be a combination of 200�s, 300�s, or 400�s, totaling 2 to 2.5 miles (Ex.: 2 x 400, 3 x 300, 4 x 200 or 16 x 200). The long run should be approximately 25% longer than a typical distance run. Racing: Good job this weekend at the 5K. As always, a strong club showing when we put our minds to it. A special congrats to John Sullivan, who is ripping up the 50�s lately, and getting some big scalps along the way. Stretching: Make sure that you are including a solid stretching routine before and after your runs. It should be an important part of your race preparation and also helps with injury prevention. Once or twice a week, incorporate a circuit workout, focusing on strengthening your core and adding flexibility. The easier you feel running, the more efficient that you can become. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Happy Fourth of July Weekend, Rich Hart | | | | cdieh Posts: 840 | posted: 06-27-11 11:43am
Sorry If I missed you. McGuiggan's Pub 5K 1 GREGORY PICKLESIMER NEWTON MA 505 44 M ***** 40-49 15:56.0 5:07/ 2 LEE DANFORTH NORWOOD MA 452 33 M ***** 30-39 16:06.1 5:11/M 4 TJ UNGER ROSLINDALE MA 409 33 M 1 30-39 16:16.5 5:14/M 6 JASON CAKOUROS MILTON MA 408 46 M 1 40-49 16:42.6 5:22/M 11 JACK SULLIVAN WEST ROXBURY MA 353 50 M 3 50-59 17:23.7 5:35/M 14 BOBBY BLIGH WAKEFIELD MA 31 47 M 7 40-49 17:33.0 5:39/M 17 CHRIS KELLY WESTWOOD MA 513 49 M 9 40-49 17:50.3 5:44/M 21 JUSTIN RENZ MILTON MA 298 39 M 3 30-39 18:16.5 5:52/M 25 JIMMY FALLON WALPOLE MA 95 51 M 6 50-59 18:44.4 6:01/M 27 TOM VOSSEN NORWOOD MA 367 37 M 5 30-39 18:57.5 6:06/M 35 STEPHEN BRAUSEMER WHITMAN 37 49 M 13 40-49 19:20.5 6:13/M 39 DANIEL ATKINSON MANSFIELD MA 16 34 M 7 30-39 19:43.0 6:20/M 40 PAUL CORCORAN NEEDHAM MA 66 53 M 8 50-59 19:44.0 6:21/M 47 MEAGAN SCEARBO WAKEFIELD 324 30 F ***** 30-39 20:15.0 6:31/M 50 CHRIS DIEHL DEDHAM MA 84 49 M 18 40-49 20:24.5 6:34/M 57 EILEEN CAKOUROS MILTON MA 50 43 F 2 40-49 20:48.5 6:41/M 78 STEVE HOUDE MEDWAY MA 149 45 M 22 40-49 21:59.4 7:04/M 208 JEFFREY CAHILL MANSFIELD MA 49 44 M 39 40-49 27:15.0 8:46/M 271 BRUCE ROGERS WINCHESTER MA 306 54 M 42 50-59 29:13.9 9:24/M 46th Annual Sharon 5 Miler 9 58 Dave Conforto M32 SHARON, MA 32:22.00 5th ANNUAL COHASSET TRIATHLON 74 687 Frank Nelson BRIDGEWATER MA 1:06:31 16/128 M4044 557 11:31 1:47 51 31:15 1:02 31 20:57 4 | | | | cdieh Posts: 840 | posted: 06-22-11 3:12pm
The Thirsty Irish Runners will be hosting a July 4th Road Race in Dedham. While it will never replace "The Classic" it does looks to be a good local town race for a great cause. I'm sure it will be a great event and hope to see a number of fellow striders toe the line. http://july4throadrace.com/ | | | | GiantsFan Posts: 1093 | posted: 06-22-11 12:06pm
HFC Workout, June 22, 2011 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 Minute Warm-Up Run Active Stretching, Drills, Strides Workout 5600 Meters 2 x 200 5K Race / Workout, Rest = 200 Jog 2 x 800 5K Race Pace (Ex.: 15:37 = 2:30, 18:42 = 3:00, 21:50 = 3:30) Rest = 2:00 minutes 4 x 400 5K (Ex.: 15:37 = 75, 18:42 = 90, 21:50 = 1:45) Rest = 90 seconds 4 x 300 3K Race Pace (15:37 = 9:00 / 9:05 = 72. = 53/54, 18:40 = ~10:35 = 85 = 63, 21:50 = ~13:10 = 1:45 = 78) Rest = 90 seconds 4 x 200 3K Race Pace (Ex.: 35/6, 41/42, 50) Rest = 60 seconds ** Rest between sets 3 minutes. Warm Down (Minimum 15 Minutes) Drills can precede or follow. Stretching should be done to complete the warm-down. Warm-Up: Jog to run. Upon return: Stretching / Drills / Strides / Focus on the workout. Be ready to start with everybody for the warm-up 200�s. Workout: Down the ladder. Keep the rest consistent, and run with people who are finishing in a similar time to you (groups should not have a gap of more than 10 seconds when possible). Don�t race the short stuff, especially if you are racing Sunday in the GP. Turnover and good recovery are the goals. Recovery Day: Easy, relaxed run tomorrow to get your legs back if you did the workout tonight. The watch is far less important than covering the distance, and feeling better to get something done the next day, and especially with the race on Sunday. Strides and drill-work are important on Friday. If you want to feel fast at the end of a race, you have to practice for it by spending a little time to train like a sprinter. Weekend: For those who aren�t racing this weekend, get in some type of an interval workout on Saturday, and a long run on Sunday. If you did the workout today, get to some trails and get in some �pick-up� 2 minutes. If you did not do the shorter stuff in tonight�s workout, get it done this weekend. The intervals should be a combination of 200�s, 300�s, or 400�s, totaling 2 to 2.5 miles (Ex.: 2 x 400, 3 x 300, 4 x 200 or 16 x 200). The long run should be approximately 25% longer than a typical distance run. Hopefully, most of you will be able to attend McGuiggan�s this Sunday. Enjoy your weekend. Racing: The next Grande Prix race on the circuit is this Sunday�s �McGuiggan�s Pub 5K� at noon in Whitman. The link is to register is: https://racewire.com/register.php?id=366 . Good luck to all, Stretching: Make sure that you are including a solid stretching routine before and after your runs. It should be an important part of your race preparation and also helps with injury prevention. Once or twice a week, incorporate a circuit workout, focusing on strengthening your core and adding flexibility. The easier you feel running, the more efficient that you can become. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. The kids are out of School!!!, Rich Hart | | | | jake_os Posts: 1459 | posted: 06-19-11 11:12pm
Thad wins his first! Holy Virgins Batman! Biff! Pow! Sock! Brookline Flag Day 5K Road Race & Kids Race || Results Posted to www.plattsys.com Brookline HS - Brookline, MASS - Clear 80 degrees || Sunday June 19, 2011 Bib-Tag Timing & Results by Platt Systems 860-645-1476 *********************************** PLATTSYS.COM RESULTS *********************************** OVERALL FINAL DIVISION PLC Name A/S DIV CITY TIME PACE PLC/TOT BIB ==== ============================ ==== ===== ====================== ======= ====== ========= ====== 1 TJ Unger 33M M3039 Roslindale MA 15:58 5:09 1/20 442 | | | | joec Posts: 1393 | posted: 06-15-11 12:03pm
Smaller numbers at the Milton 10k (233) than years past. 5k had 267. 2 striders ran with a close 2nd for Jason. 1 34:30 5:34 1 20-29 1 M 513 Mark McDermott Mansfield,MA 2 34:34 5:35 1 40-49 2 M 389 Jason Cakouros Milton,MA 3 36:48 5:56 1 30-39 3 M 254 Justin Renz Milton,MA | | | | GiantsFan Posts: 1093 | posted: 06-14-11 11:03pm
HFC Workout, June 15, 2011 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 Minute Warm-Up Run Active Stretching, Drills, Strides Workout Total = 6400 Meters (8400 for 4 sets) 2 x 200 5K Race Pace, 200 Jog Rest 800 � 800 � 400 x 3 Sets (4 Sets for those who should) Pace = 5K Race Pace for 800�s, 3 or 4 seconds faster for 400�s (Ex.: 18:42 = 6:00 per mile = 3:00 for 800, 86/87 for the 400�s, 15:37 = 5:00 = 2:30 = 71/72) Rest = 1 minute after 800�s, 2 min. after 400. Warm Down (Minimum 15 Minutes) Drills can follow. Stretching should be done to complete the warm-down. Warm-Up: Utilize the time from when you start your run to the actual beginning of the workout to get prepared. Once you start, you should never stand still and talk. Active stretching, drills, and strides can all be used to get ready for the workout. Remember, once you start to warm-up, don�t stop the process. Workout: Keep the pace of the 800�s even, and the rest consistent. Run in groups that are similar in fitness level and pace. You can show a little pick-up on the 400�s, but do so with all of the sets in mind. I regret that I won�t be in attendance, as I�m writing this from a hotel room in Indianapolis. If anybody is not doing the workout, helping to time a group can always be an asset. Recovery Day: A very difficult workout should be followed by a recovery day. This means that the goal of your run should be to cover the distance, without regard to pace. Strides provide a good finish, post-run. Stretching should follow. Weekend Workouts: Weekends when you are not racing can provide key opportunities to get in some solid workout sessions. An interval workout on Saturday, and a long run on Sunday provide a great way to spend the weekend. If you choose to go on the track, the intervals should be a combination of 200�s, 300�s, or 400�s, totaling 2 to 2.5 miles (Ex.: 2 x 400, 3 x 300, 4 x 200 or 16 x 200). Off-road can be an option during the weekend, as you may have more time to drive somewhere for your run. If you really banged out the Wednesday workout, make it a point to do this run on trails, and do it more as a �fartlek� session. Stretch out the intervals to something a little longer (Ex.: 5 x 3 minutes). Your long run should be approximately 25% longer than a typical distance run. Sunday looks like it will be a good long-run-weather day so take advantage and get out. Enjoy your weekend. Stretching / Circuits / Core: If you are planning to race well this summer, make sure that you are putting yourself in the best position to succeed. Do the little things that contribute to a more-fit and healthier racing machine. Stretch regularly and correctly. Incorporate a set of circuits at least one day per week (ideally two). Work on your core, as it controls so much of what you do biomechanically. Add some drills / active stretching at the end of your general distance days. Strides should finish at least three of your runs. Feel smooth and fast. Put yourself in a position to succeed. Good little things lead to great big things. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Go Bruins! Rich Hart | | | | joec Posts: 1393 | posted: 06-14-11 3:44pm
Another top 3 finish for Paul Kelly this weekend. Also a Dave Conforto sighting. 9th place at a respectable 18:45. 6/12/11 Father Bullock 5K Sharon MA Place BIB TIME FIRST LAST M/F CATEG. TOWN Min/Mi 1 181 16:26 Dan Darcy M OVER Sharon, MA 05:18 2 160 17:21 Philip Gingras M 20 29 Norwood, MA 05:36 3 166 17:45 Paul Kelly M 40 49 West Roxbury, MA 05:44 9 169 18:45 Dave Conforto M 30 39 Sharon, MA 06:03 | | | | JOEC Posts: 1393 | posted: 06-13-11 9:28pm
Andy Holmes with a good 3rd place vs the Kevins. 34th Massachusetts State Police 5k Road Race PLC Time Pace PLC/Group PLC/Sex Bib# Name Town, State Spec. Team 1 16:02 5:10 Age? 1 M 30 Kevin Alliette Raymond,NH CIVILIAN 2 16:02 5:10 Age? 2 M 14 Kevin Jillson E. Sandwich,MA CIVILIAN 3 16:47 5:25 Age? 3 M 11 Andrew Holmes Quincy,MA CIVILIAN | | | | hbrunner Posts: 661 | posted: 06-12-11 4:29pm
The Sharon track coach asked me to promote this low key race which will be a fundraiser for his team. It's an old time race (my first road race in 1979) - flat and fast. starts at 9:00 am. I think it's listed on facebook somewhere, not on coolrunning as of yet. He told me he would consider anyone I sent pre reg. | | | | speedstar3 Posts: 221 | posted: 06-11-11 9:38pm
http://pages.teamintraining.org/ma/nattri11/pkellyhfjm | | | | BruceRogers Posts: 152 | posted: 06-11-11 11:12am
I feel sorry for this Rosa fellow: http://highschool.rivals.com/content.asp?CID=1230222 I guess safety does come first. | | | | BruceRogers Posts: 152 | posted: 06-11-11 8:58am
Today's Boston Globe OP-Ed is not so happy with 5K runs and traffic disruption: http://www.boston.com/bostonglobe/editorial_opinion/oped/articles/2011/06/11/run_walk_hide/?comments=all#readerComm I guess they would prefer obesity for all and the charities broke. | | | | GiantsFan Posts: 1093 | posted: 06-08-11 8:37am
HFC Workout, June 8, 2011 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 Minute Warm-Up Run Active Stretching, Drills, Strides Workout Total = 6800 Meters 2 x 200 5K Race Pace, 200 Jog Rest �Up-Downs� 400 � 600- 800 � 1000 5K Race Pace (Ex.:15:37 = 5:00 = 75-1:52-2:30-3:07, 18:42 = 6:00 = 90-2:15-3:00-3:45, 24:48 = 8:00 = 2:00-3:00-4:00-5:00) Rest = 90 seconds (1 Minute � Group A) 2:30 after the 1000 (90 seconds for Group A) 400 � 400 5K Race Pace � 5 = 70, 85, 1:50/55 1000 � 800 � 600 � 400 Pace = Same as above (Group A can drop) *** Those not ready for the full workout should eliminate the 1000�s. Warm Down (Minimum 15 Minutes) Drills can follow. Stretching should be done to complete the warm-down. Warm-Up: Utilize the time from when you start your run to the actual beginning of the workout to get prepared. Once you start, you should never stand still and talk. Active stretching, drills, and strides can all be used to get ready for the workout. Remember, once you start to warm-up, don�t stop the process. Hydration: While post-workout hydration has never been a problem for our club, it is also important to drink plenty of fluids prior to starting tonight�s workout (and actually, it should be a priority all week). Workout: Thought that we should stretch out a couple of longer intervals with few races on the immediate future. Try to adjust the pace of the middle 400�s to simulate a mid-race surge. It is important to get back into a slightly slower pace for the 2nd 1000. The last couple, don�t be afraid to shake it out a little. You�re among friends. Recovery Day: As the past posts have recommended, if you come to practice (or at least do the workout), use Thursday as a recovery day. This means that the goal of your run should be to cover the distance, without regard to pace. Strides provide a good finish, post-run. Stretching can follow. Racing: Kind of a slow stretch on the racing calendar, except for some individual forays. Strong showing by some of our racers at the Corporate Challenge and the Corrib (though not in our singlets). Good luck to those who are lacing them up over the next few weeks. If you have some down time from racing, take advantage of it by getting in some quality workouts and mileage. Weekend Workouts: Weekends when you are not racing can provide key opportunities to get in some solid workout sessions. An interval workout on Saturday, and a long run on Sunday provide a great way to spend the weekend. If you choose to go on the track, the intervals should be a combination of 200�s, 300�s, or 400�s, totaling 2 to 2.5 miles (Ex.: 2 x 400, 3 x 300, 4 x 200 or 16 x 200). Off-road can be an option during the weekend, as you may have more time to drive somewhere for your run. If you really banged out the Wednesday workout, make it a point to do this run on trails, and do it more as a �fartlek� session. Stretch out the intervals to something a little longer (Ex.: 5 x 3 minutes). Your long run should be approximately 25% longer than a typical distance run. Sunday looks like it will be a good long-run-weather day so take advantage and get out. Enjoy your weekend. Stretching / Circuits / Core: If you are planning to race well this summer, make sure that you are putting yourself in the best position to succeed. Do the little things that contribute to a more-fit and healthier racing machine. Stretch regularly and correctly. Incorporate a set of circuits at least one day per week (ideally two). Work on your core, as it controls so much of what you do biomechanically. Add some drills / active stretching at the end of your general distance days. Strides should finish at least three of your runs. Feel smooth and fast. Put yourself in a position to succeed. Good little things lead to great big things. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. NCAA Certification Test Day, hope that I can score higher than Jim Tressel, Rich Hart | | | | joec Posts: 1393 | posted: 06-06-11 6:40pm
A handful of striders plus future strider Paul Corcoran (jr) ran well at the Corrib this weekend. Please post if I missed you or if you ran another race elsewhere. PLC Time Pace PLC/Group PLC/Sex Bib# Name Town, State Spec. Team 1 16:06 5:12 1 20-29 1 M 1819 Paul Corcoran Needham,MA 8 17:30 5:39 1 50-59 8 M 1904 John Sullivan W Roxbury,MA 11 18:14 5:53 3 40-49 11 M 923 Paul Kelly West Roxbury,MA 25 19:51 6:24 5 40-49 25 M 1666 William Weschrob W. Rox,MA 136 23:13 7:29 2 60-69 120 M 1788 Mike Riordan Roslindale,MA | | | | bryan Posts: 116 | posted: 06-06-11 2:42pm
Thursday, August 18, 7:15 p.m. Saunders Stadium, Moakley Park, South Boston | | | | speedstar3 Posts: 221 | posted: 06-03-11 11:20am
http://pages.teamintraining.org/ma/nattri11/pkellyhfjm | | | | GiantsFan Posts: 1093 | posted: 06-01-11 9:36am
HFC Workout, June 1, 2011 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 Minute Warm-Up Run End at the start of the Road Mile in Polaroid. Active Stretching, Drills, Strides Workout 1 Mile @ �Tempo� (5K Race Pace + ~40 seconds) Jog to the bottom of the hill right after finishing. 3 x 200m Hill (finish @ the pole by the shed). Rest = Jog to the bottom + 30 seconds. 1 x 400m Hill (finish @ the electrical box). Rest = Jog to Road Mile Start + 30 seconds Repeat Set as above. Finish w/ a strong 4 minutes on the mile course, at or close to race pace. Warm Down (Minimum 15 Minutes) Drills can follow. Stretching should be done to complete the warm-down. Warm-Up: Utilize the time from when you start your run to the actual beginning of the workout to get prepared. Once you start, you should never stand still and talk. Active stretching, drills, and strides can all be used to get ready for the workout. Remember, once you start to warm-up, don�t stop the process. Workout: After last week�s turnover fest, it�s back to some strength work. Don�t take too long on the rests. Long, consistent effort is tonight�s focus. Recovery Day: As the past posts have recommended, if you come to practice (or at least do the workout), use Thursday as a recovery day. This means that the goal of your run should be to cover the distance, without regard to pace. Strides provide a good finish, post-run. Stretching can follow. Racing: Congratulations to those who competed well at Frank�s race this past weekend, and good luck to those who are lacing them up for the Corporate Challenge on Thursday. Weekend: If you are not racing this weekend, you should try to get in an interval workout on Saturday, and a long run on Sunday. As always, the intervals should be a combination of 200�s, 300�s, or 400�s, totaling 2 to 2.5 miles (Ex.: 2 x 400, 3 x 300, 4 x 200 or 16 x 200). The long run should be approximately 25% longer than a typical distance run. Enjoy your weekend. Stretching: Make sure that you are including a solid stretching routine before and after your runs. It should be an important part of your race preparation and also helps with injury prevention. Once or twice a week, incorporate a circuit workout, focusing on strengthening your core and adding flexibility. The easier you feel running, the more efficient that you can become. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Happy June, Rich Hart | | | | joec Posts: 1393 | posted: 05-30-11 6:30pm
A few striders at the races this weekend. Please post if I missed your finding your race. Monday May 30, 2011 Christopher's 5k Run & Walk West Bridgewater, MA Place Name Bib# Ag Div/Tot Div City/state Time Pace 5 PAUL KELLY 270 43 2/44 M4049 Newton MA 18:12 5:52 9 STEPHEN BAUSEMER 444 49 3/44 M4049 Whitman MA 19:04 6:08 19 EILEEN CAKOUROS 468 42 1/60 F4049 Milton MA 20:29 6:36 24 HARVEY BLONDER 23 57 1/24 M5059 Canton MA 21:08 6:48 33 GARY MCNAMEE 498 48 6/44 M4049 South Easton MA 21:53 7:03 Saturday May 29, 2011 Boston's Run to Remember Place Div /Tot Div Nettime Pace Guntime Name Age Sex Race# City/state 1150 173/467 M4049 1:53:19 8:39 1:54:10 Amine Mekkaoui 49 M 4074 Dover MA Saturday May 28, 2011 Joseph & Rose Gilio Memorial 5K Road Race PLC Time Pace PLC/Group PLC/Sex Bib# Name Town, State 6 19:16 6:13 3 30-39 6 M 797 Tom Vossen Norwood,MA | | | | speedstar3 Posts: 221 | posted: 05-25-11 2:53pm
I an effort to raise money for leukemia. I am seeking approval from Xaverian to host a fund raiser marathon track relay this summer at Xaverian. possibly Aug 6th. 4 runners per team. details to follow.. feedback? HFC help? Thanks PK | | | | GiantsFan Posts: 1093 | posted: 05-23-11 11:29pm
HFC Workout, May 25, 2011 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 Minute Warm-Up Run Active Stretching, Drills, Strides Workout 2 x 200 5K Race Pace, Rest = 200 Jog 4 x 300 x 3 to 5 Sets (Top Group = 5, Next = 4, Developmental = 3) Pace = 5K Race Pace for #�s 1 � 3 in each set, 5K � 3or 4 sec. for #4) (Ex.: 15:30 = 5:00 per mile = ~56 / 57 per 300, 52 / 53 for #4, 18:36 = 6:00 = 66 per 300, 62 for #4, 21:42 = 7:00 = ~77 per 300, 73 for #4) Rest = 100m Jog to the 300 start after each. 2 or 3 minutes after each set. (Each group can determine the rest between sets. It should not be longer than 3 minutes.) Warm Down (Minimum 15 Minutes) Drills can follow. Stretching should be done to complete the warm-down. Warm-Up: Utilize the time from when you start your run to the actual beginning of the workout to get prepared. Once you start, you should never stand still and talk. Active stretching, drills, and strides can all be used to get ready for the workout. Don�t use the first few to get warmed-up. You should be already prepared. Remember, once you start to warm-up, don�t stop the process. Workout: After last week�s strength workout, it�s time for a little turnover. Go in small but compact groups so the rest time can be short and consistent. The break between sets should be a bit longer, but stay active. Keep the sets consistent, but don�t be afraid to push the 4th one in each set. The leg turnover should feel good. I�m sorry that I won�t be at practice, but the nationals in California is too tempting to pass up. I want to finally be able to wear shorts at a meet. This spring has sucked. Recovery Day: As the past posts have recommended, if you come to practice (or at least do the workout), use Thursday as a recovery day. This means that the goal of your run should be to cover the distance, without regard to pace. Strides provide a good finish, post-run. Stretching can follow. Racing: Nice job by those who ran Evan�s Run this past Sunday. Stellar performances up front by Lee Danforth (2nd) and Bobby Bligh (11th), while Meaghan Scearbo and Eileen Cakouros both finished 2nd in their divisions. Well done crew. Weekend: Try to get in an interval workout on Saturday, and a long run on Sunday. As always, the intervals should be a combination of 200�s, 300�s, or 400�s, totaling 2 to 2.5 miles (Ex.: 2 x 400, 3 x 300, 4 x 200 or 16 x 200). The long run should be approximately 25% longer than a typical distance run. Enjoy your weekend. Stretching: Make sure that you are including a solid stretching routine before and after your runs. It should be an important part of your race preparation and also helps with injury prevention. Once or twice a week, incorporate a circuit workout, focusing on strengthening your core and adding flexibility. The easier you feel running, the more efficient that you can become. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. NCAA Week! Rich Hart | | | | joec Posts: 1393 | posted: 05-23-11 3:25pm
Good race by the striders at Evans. Rich got a PR. Anyone else? Photos are up on the HFC Flickr site. Sunday May 22, 2011 Evans Run 10K 2 LEE DANFORTH NORWOOD MA 917 33 M ***** 30-39 33:45.1 33:45.1 5:26/M 11 BOBBY BLIGH WAKEFIELD MA 65 46 M 7 40-49 36:13.6 36:15.0 5:50/M 14 Chris Kelly 1028 40 M 8 40-49 36:57.5 36:59.4 5:57/M 22 TOM VOSSEN NORWOOD MA 739 37 M 4 30-39 38:17.3 38:18.3 6:10/M 23 JIMMY FALLON WALPOLE MA 226 51 M 5 50-59 38:28.3 38:28.3 6:12/M 30 PAUL CORCORAN NEEDHAM MA 160 53 M 7 50-59 39:45.0 39:47.8 6:24/M 34 RICHARD SHERMAN DEDHAM MA 672 40 M 11 40-49 40:24.7 40:27.5 6:30/M 48 MEGHAN SCEARBO WAKEFIELD MA 653 30 F 2 30-39 42:08.9 42:10.0 6:47/M 91 DANIEL ATKINSON MANSFIELD MA 35 34 M 16 30-39 46:18.5 46:29.8 7:27/M 49 EILEEN CAKOUROS MILTON MA 102 42 F 2 40-49 42:11.7 42:14.5 6:48/M 50 CHRIS DIEHL DEDHAM MA 196 49 M 14 40-49 42:12.1 42:14.3 6:48/M ??? STEVE HOUDE 188 JEFFREY CAHILL MANSFIELD MA 98 44 M 44 40-49 53:03.9 53:14.0 8:33/M 313 BRUCE ROGERS WINCHECTER MA 631 54 M 34 50-59 1:01:58.6 1:02:19.3 9:59/M Sunday May 22, 2011 Evans Run 5K 40 MIKE RIORDAN ROSLINDALE MA 955 64 M 1 60-69 22:49.0 22:52.2 7:20/M Saturday May 21/2011 Community Partners 5K Abington MA Place BIB TIME FIRST LAST M/F CATEG. TOWN TEAM Min/Mi 1 396 17:22 Zachary Laidley M over E. Walpole 05:36 2 426 17:31 Phil Parks M over Abington 05:39 Saturday May 21, 2011 Northfield Mountain - USATF NE trail championships Northfield, MA, 24 0:42:01 Mike Norton 41 m HFC striders 148 | | | | GiantsFan Posts: 1093 | posted: 05-18-11 1:19pm
HFC Workout, May 18, 2011 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout 15 Minute Warm-Up Run 2 x 200 5K Pace w/ 200 jog rest 800 � 800 � 800 x 2 sets Pace = (5K Race Pace w/ #3 dropping 5 to 8 seconds) (Ex.: 18:40 = 6:00 per mile = 3:00, 3:00, 2:52-5, 15:37 = 5:00 = 2:30, 2:30, 2:22 � 2:25) Rest = 90 seconds, 3 minutes between sets *** Those not racing Sunday may consider doing a 3rd set. Warm-Down of 15 minute run. Warm-Up: Active stretching is the goal. Stay moving (skips, arm clutches or swinging when skipping or jogging, easy knee lifts or side drives, etc..). You want to be loose when you start your run. The first interval should not be part of your warm-up. Be ready to go when you ask your body to go hard. Racing: Good luck to all running �Evan�s Run� (the next Pub Series event) on Sunday. Weekends: It is very important that weekends include a long run, and when not racing, a second interval-type workout. Obviously, a race would replace the workout, but try to avoid missing the long runs. If you race on Sunday, get it in on Monday or Tuesday. Interval work should cover approximately 2 miles (~3200 meters), and should include shorter intervals than we do during our Wednesday gatherings. Some examples of possible workouts would be 8 to 10x 400, 10 to 12 x 300, 16 x 200, or a combination of the above. Non-Running Conditioning / Stretching: Stretch well and stretch often. Time that may not be spent outside training should be spent stretching. If you haven�t already done so, make it an essential part of your routine. Ab circuits have huge benefits. Any routine, that targets an area that is used while running, should be worked. A strong core will prevent injuries from your back to your calves and hamstrings. Get stronger and you�ll race faster. Add a good routine today. Run better while feeling better. Injury prevention, and stride improvement are all you have to gain. HFC Website: All workouts will be posted on the website, www.hfcstriders.com on the Discussion Board. As always, look for postings regarding weekend runs and activities. Global warming � right Al, Rich Hart | | | | ptdoon Posts: 904 | posted: 05-17-11 5:47pm
Sorry guys, got punked, virused etc. today and my personal e-mail account sent out emails to everyone in my address book, with me peddling a certain male prescription drug. DO NOT OPEN THIS!!! It could result in causing a virus on your machine. I already terminated the e-mail account. Sorry. Maybe we should all go back to clipboards, pay phones and pen and pencil! | | | | T_Vo Posts: 1038 | posted: 05-16-11 10:02am
Great job Chirs Forti in a highly competitive race! FORTI CHRISTOPHER M32 349 NEW YORK NY 56 54 9 36:40 0:18:12 5:54 36:22 104 73.8 % http://web2.nyrrc.org/cgi-bin/start.cgi/aes-programs/results/startup.html?result.id=b10514&result.year=2011 | | | | cdieh Posts: 840 | posted: 05-16-11 8:26am
Another HFC win this weekend. Great Job Justin! Place Name City Bib No Age Gend Age Group Time Pace 1 JUSTIN RENZ MILTON MA 582 39 M ***** 30-39 17:37.9 5:40/M | | | | GiantsFan Posts: 1093 | posted: 05-15-11 9:27pm
It is being reported that Sammy Wanjiru, the '08 Olympic Champ in the marathon, died from a fall (or jump) from a balcony at his home. Details are limited. This is a shame. | | | | mudcat92 Posts: 182 | posted: 05-14-11 1:05pm
Congratulations to all streiders who ran and finished the PTP 5k Race in Norwood, MA, which benefits Matt Brown, a Norwood High hockey player who is partially paralyzed from an on ice injusy on 01/23/10. Please note - This is the future course of the annual Norwood Turkey Trot in November, 2011. Andy Holmes won in a time of 17:05, Tom Vossen finished third and Mike Fitzgerald also ran...Good job...Stride on. Jim Clifford HFC Treasurer | | | | rich_sherman Posts: 274 | posted: 05-13-11 9:36am
A couple of us are meeting up for a long run sunday morning starting at my place (12miles +). We are meeting at 7:45a and hitting the roads at 8:00am sharp. Looking to do probably high 7's for pace. Holmes may be offering a free beer to run a 5k in short shorts, but I'll provide free bagels post run.. email or call me if you wish to join us - rsherman11@gmail.com/781-801-3990 | | | | gary Posts: 1948 | posted: 05-11-11 10:37pm
Hey Guys. In talking with a few of you at Lewis' tonight, It occurred to me there may still be one or two people who I haven't annoyed to death about this so in the off chance you missed the video: http://www.youtube.com/user/nghiabui#p/a/u/0/uZQK0PpnBos | | | | GiantsFan Posts: 1093 | posted: 05-11-11 2:16pm
HFC Workout, May 11, 2011 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 Minute Warm-Up Run Active Stretching, Drills, Strides Workout 6000 Meters 2 x 200 5K Race Pace, Rest = 200 Jog 2 x 400 5K Race Pace 1 x 800 (Ex.: 18:40 = ~6:00 = 90, 3:00, 4:30 15:37 = 5:00 = 75, 2:30, 3:45) 1 x 1200 Rest = 90 seconds Rest = 3 Minutes in between 1200�s 1 x 1200 1 x 800 2 x 400 *** Group #1 can add an 800 in between the 1200�s (total workout of 6400 meters + the 400 meter warm-up) *** Group #3 should only do one 1200. Warm Down (Minimum 15 Minutes) Drills can precede or follow. Stretching should be done to complete the warm-down. Warm-Up: Start to stretch when you get out of the car. From the time that you begin your warm-up to the start of the 200�s, your purpose should be to get prepared for the workout ahead. Avoid the excessive conversation from the end of the warm-up run to the 200�s. Unfortunately, I will not be in attendance due to a team event, but people should encourage each other to do a proper warm-up, and stay active and start the workout on time. Workout: Nice build-up. Keep the pace the same despite the changes in distance. If you feel good, try to drop the last 400�s a bit. Consistent rest is important, so run in a group where you are within 10 / 15 seconds at most from 1st finisher to last. Recovery Day: As the post from last week recommended, use Thursday as a recovery day, which means that the goal of your run should be to cover the distance, without regard to pace. Strides provide a good finish. Weekend: For those who aren�t racing this weekend, you should get in an interval workout on Saturday, and a long run on Sunday. Those racing on Saturday should still do the long run on Sunday. The intervals should be a combination of 200�s, 300�s, or 400�s, totaling 2 to 2.5 miles (Ex.: 2 x 400, 3 x 300, 4 x 200 or 16 x 200). The long run should be approximately 25% longer than a typical distance run. Enjoy your weekend. Stretching: Make sure that you are including a solid stretching routine before and after your runs. It should be an important part of your race preparation and also helps with injury prevention. Once or twice a week, incorporate a circuit workout, focusing on strengthening your core and adding flexibility. The easier you feel running, the more efficient that you can become. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Happy Collegiate New England�s week, Rich Hart | | | | BruceRogers Posts: 152 | posted: 05-07-11 3:39pm
New marathon on the books in Gaza. http://www.telegraph.co.uk/news/worldnews/middleeast/palestinianauthority/8496450/Gaza-Strip-hosts-its-first-marathon.html 13 finishers and the winner had a time of 2:37. Definitely should be a contester for next year's Grand Prix. | | | | xcman40 Posts: 371 | posted: 05-06-11 2:55pm
Tickets went on sale on 5/6 at noon for full session packages for the Olympic Trials in Eugene, OR. The session is from 6/22 to 7/1 and prices range from $275 to $525 (most $425 and up). Who's interested? Should we get seats together? Accommodations? Let's do it quick as most of the front straightaway is gone as of this post. | | | | gary Posts: 1948 | posted: 05-04-11 11:58am
This is F'd up. http://www.wickedlocal.com/westwood/news/x1621729181/Davis-fired-as-Westwood-boys-track-coach#axzz1LOZLKUZq | | | | GiantsFan Posts: 1093 | posted: 05-04-11 9:40am
HFC Workout, May 4, 2011 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 Minute Warm-Up Run Active Stretching, Drills, Strides Workout 2 x 200 5K Race Pace, Rest = 200 Jog 2 x 1200 Pace = 5K Race Pace (Ex.: 18:40 = 6:00 = 4:30) 3 x 800 Pace = 5K Race Pace � 3 to 5 seconds (Ex.: 18:40 = 6:00 = 3:00 � 3/5 = ~2:55 / 57 4 x 400 Pace = 5K RP � 5 seconds (Ex.: 18:40 = 6:00 = 1:30 [90] � 5 = 1:25 or 85 Rest = 2 Minutes & 3 Minutes between sets Warm Down (Minimum 15 Minutes) Drills can preceed or follow. Stretching should be done to complete the warm-down. Warm-Up: Start to stretch when you get out of the car. From the time that you begin your warm-up to the start of the 200�s, your purpose should be to get prepared for the workout ahead. Avoid the excessive conversation from the end of the warm-up run to the 200�s. Unfortunately, I will not be in attendance due to a team event, but people should encourage each other to do a proper warm-up, and stay active and start the workout on time. Workout: Getting back to some strength stuff this week. Keep the rests accurate, and the groups consistent. Run with people who are finishing reasonably close to you, so you are giving yourself enough rest, but not taking too time in between. Recovery Day: As the post from last week recommended, use Thursday as a recovery day, which means that the goal of your run should be to cover the distance, without regard to pace. Strides provide a good finish. Racing: Strong performance by the club in last week�s �Ramble�. Good team depth. Weekend: For those who aren�t racing this weekend, you should get in an interval workout on Saturday, and a long run on Sunday. Those racing on Saturday should still do the long run on Sunday. The intervals should be a combination of 200�s, 300�s, or 400�s, totaling 2 to 2.5 miles (Ex.: 2 x 400, 3 x 300, 4 x 200 or 16 x 200). The long run should be approximately 25% longer than a typical distance run. Enjoy your weekend. Stretching: Make sure that you are including a solid stretching routine before and after your runs. It should be an important part of your race preparation and also helps with injury prevention. Once or twice a week, incorporate a circuit workout, focusing on strengthening your core and adding flexibility. The easier you feel running, the more efficient that you can become. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. It�s Track & Field Championship Time, Rich Hart | | | | jake_os Posts: 1459 | posted: 05-03-11 2:53pm
Registration is open for the Falmouth Road Race. Enter online from May 1-5 to enter the lottery. | | | | cdieh Posts: 840 | posted: 05-03-11 1:23pm
Good local Norwood Road Race. They are going to have cash prizes of $100 1st m/f, $50 2nd m/f & $25 3rd m/f runners. | | | | jake_os Posts: 1459 | posted: 04-28-11 11:17am
1) Your ultimate success will come from how well you exploit your native talent. Some float on their talent. Some waste it. Others exploit it. 2) Exploiting your talent is a long term process. What you do day to day isn't going to matter in the long run. Just make sure you do it day to day and week to week. 3) Just becasue running is a long term process it doesn't mean that you overlook the hear and now. 4) Be a competitor first and foremost, not a fitness freak. Your focus should be entirely on getting to the starting line ready to race -- and do it often. Competitive running is an athletic endeavor, it is not gym class. 5) Set high goals just out of reach. You'll be surprised how easy it is to get them. Don't be afraid of failure, in fact, embrace it. Failure is just a stepping stone towards your next success. 6) Run for fun. Enjoy what you are doing. There's much to be said about smelling the roses along the way. I can guarantee that you're going to step in shit along the way, too. 7) When it comes down to making out, whenever possible, put on side one of Led Zeppelin IV. **Extra credit if you know the movie where the quote from #7 came from. ***Extra extra credit: Who is Malmo? | | | | joec Posts: 1393 | posted: 04-27-11 12:24pm
Big race this Sunday in Dedham at the Ramble. Good luck striders! This will be a good day to bring the HFC tent. http://www.ramble.org/ | | | | GiantsFan Posts: 1093 | posted: 04-27-11 7:57am
HFC Workout, April 27, 2011 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 Warm-Up Run Active Stretching, Drills, Strides Workout 8400 Meters - 4 Sets 6400 Meters - 3 Sets 2 x 200 5K Race Pace 800 � 800 � 400 x 3 or 4 sets Pace = 800�s @ 5K Race Pace 400�s @ same minus 2/3 seconds Example: 15:37 5K = 5:00 per mile = 2:30for the 800�s, 72 for the 400 18:45 5K = 6:00 = 3:00 = 88 21:50 5K = ~7:00 = 3:30 = 1:42 Rest = 2 minutes after each, 3 minutes between sets *** Group 1 should consider 90 seconds. Warm Down (Minimum 15 Minutes) Drills can follow. Stretching should be done to complete the warm-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Stay moving once you begin. Make an improved warm-up part of your training, and you�ll be able to take more advantage of your workouts. Workout: Recovery Day: As the post from last week recommended, use Thursday as a recovery day, which means that the goal of your run should be to cover the distance, without regard to pace. Strides provide a good finish. Racing: Good luck to all those running the James Joyce Ramble on Sunday. Weekend: Hopefully, most everybody will be racing the Ramble on Sunday. For those who don�t, try to get in an interval workout on Saturday, and a long run on Sunday. The intervals should be a combination of 200�s, 300�s, or 400�s, totaling 2 to 2.5 miles (Ex.: 2 x 400, 3 x 300, 4 x 200 or 16 x 200). The long run should be approximately 25% longer than a typical distance run. Enjoy your weekend. Stretching: Make sure that you are including a solid stretching routine before and after your runs. It should be an important part of your race preparation and also helps with injury prevention. Once or twice a week, incorporate a circuit workout, focusing on strengthening your core and adding flexibility. The easier you feel running, the more efficient that you can become. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Happy Penn Relays Weekend, Rich Hart | | | | hbrunner Posts: 661 | posted: 04-24-11 7:11pm
In a more amazing feat than a mere 2:03 marathon Ed Groden (who I guess recently moved to Norwood) recorded first place at Saturday's 2.5 mi run at Fresh Pond at a tick under 5 minute pace. Could it be one of ours in disguise???? | | | | ndorfnz  Posts: 24 | | posted: 04-23-11 12:34pm Just wanted to drop a little "Thank-you" to the HFC folks who always make us Nebraskans feel so at home and welcome! We have an absolutely phenomenal year in and year out! Thanks again for making us feel at home...and congratulations to all those awesome performances in Boston on Monday! Also, thought you all might enjoy the pictures from our venture to Boston this year! ;) <a class="dark" href="http://www.dlenz.com/boston2011" target="_blank">http://www.dlenz.com/boston2011</a> | | | | ptdoon Posts: 904 | posted: 04-21-11 4:35pm
Tom Vossen and Justin Rentz are the FASTEST MEN ALIVE at running 26.2 miles, on April 18, 2010, for their respective towns of Norwood and Milton. Congratulations. In a related matter, Chris Kelly's pr of 2:54:02, was not good enough to defend his Westwood title. Some kid ran 2:49:27 (Spinnato -let's recruit him). | | | | GiantsFan Posts: 1093 | posted: 04-20-11 12:56pm
HFC Workout, April 20, 2011 @ the Endicott Estate, East St., Dedham, MA @ 6:30 Start of Finish of the James Joyce Ramble. Park @ the Endicott Estate. Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout Warm-Up with 15 Minutes of running. Finish Warm-Up at Starting line. Hard Mile 1 � Race Pace for 10K + 15/20 seconds. Steady Run on to Highland to the bottom of the hill. Hard Uphill and turn right on to Lowder St. with the push ending 10 seconds after the turn. Steady Run to Rt. 109. Turn right. Push Rt. 109 to the entrance to the bottom of the hill after the High St. intersection. Steady Run in Nobles to the bottom of the hill. Work the hill to the Nobles exit. Turn right on to Pine St. to Ames. Steady run to the bridge under Construction. Push on Ames, turn right on to High St. and go hard to Dedham Square. Steady Run to East St. and turn right. Push from the power building on the right to the finish. Warm-Down of 15 minute run. Warm-Up: Active stretching is the goal. Stay moving (skips, arm clutches or swinging when skipping or jogging, easy knee lifts or side drives, etc..). You want to be loose when you start your run. The first interval should not be part of your warm-up. Be ready to go when you ask your body to go hard. Boston Marathon: Congratulations to all who ran on Monday. Great job! The miles and months of preparation served you well. You overcame a terrible winter, and a miserable spring. Outstanding! Your accomplishments will be celebrated after tonight's run. Grande Prix: The next Grande Prix race is the �James Joyce Ramble� on Sunday, May 1. Information is available on www.ramble.org. Weekends: Weekends should include a long run, and another interval-type workout. A race can replace the workout, but during this time of year, avoid missing the long runs. Interval work should cover 2 to 3 miles (~3000 to 4800 meters), and should include shorter intervals than our Wednesday gatherings. Some examples of possible workouts would be 10/12 x 400, 12 x 300, 16 x 200, or a combination of the above. Non-Running Conditioning / Stretching: Stretch well and stretch often. Time that may not be spent outside training should be spent stretching. If you haven�t already done so, make it an essential part of your routine. Ab circuits have huge benefits. Any routine, that targets an area that is used while running, should be worked. A strong core will prevent injuries from your back to your calves and hamstrings. Get stronger and you�ll race faster. Add a good routine today. Run better while feeling better. Injury prevention, and stride improvement are all you have to gain. HFC Website: All workouts will be posted on the website, www.hfcstriders.com on the Discussion Board. As always, look for postings regarding weekend runs and activities. Have a good Easter & Passover, Rich Hart | | | | EFGroden Posts: 1060 | posted: 04-20-11 11:11am
Hopefully our marathoners can attend our post-workout gathering this evening to tell their stories to a rapt crowd. Tonight's marathoner workout: very light jogging or walking and a couple of Dogfish. | | | | speedstar3 Posts: 221 | posted: 04-20-11 11:04am
Dear family and friends: I am raising funds for The Leukemia & Lymphoma Society (LLS) as a participant in their Team In Training program and I'm asking you to help by making a donation to my fundraising campaign. This particular cause has special meaning to me. My mother Faye died from Leukemia at the age of 44 leaving behind five children. I also will be 44 this summer. To honor her life, I am challenging myself by raising money and participating in the Nations Triathlon in Washington, DC on September 11, 2011. Please use the link in this email to donate online quickly and securely plus learn more about my progress. You will receive a confirmation of your donation by email and I will be notified as soon as you make your donation. http://pages.teamintraining.org/ma/nattri11/pkellyhfjm Donations can also be sent to me at 93 Manet Road Newton , Ma 02467 Each donation helps accelerate finding a cure for leukemia, lymphoma and myeloma. Nearly 958,000 Americans are battling these blood cancers. I am hoping that my participation in Team In Training will help bring them hope and support. On behalf of The Leukemia & Lymphoma Society, thank you very much for your support. I greatly appreciate your generosity. Thank you, Paul M. Kelly, Jr. P.S. I would appreciate it if you would forward this email to as many people as you can to encourage them to donate as well. Thanks again. | | | | mc.lynch Posts: 599 | posted: 04-19-11 3:56pm
http://sports.espn.go.com/boston/news/story?id=6389297 My initial thought is the elevation drop shouldn't be an issue given historical race times on the course, but the tailwind should be. But it's hard to isolate specific environmental factors. Plus the posts so far from striders who ran indicate they don't think the tailwind helped them that much, or at least it was mostly negated by the sun. So what do you all think, does the BAA have a reasonable argument here? | | | | fcn10k Posts: 473 | posted: 04-18-11 6:45am
Hey HFC'ers.... Please sign up for this classic race. We typically have a dozen or so in green toe the line!! Please join us for the 9-th Annual Christopher's 5k Run & Walk for Diabetes (Kid's Run Too). Registration fee goes up starting $$ May 1 $$ ..... Don't delay. Monday, May 30, 2011 Memorial Day 5-k Race & Walk: 11:00am Kid's Fun Run: 9:45am West Bridgewater-Senior Center West Bridgewater, MA 02379 Stay connected on all happenings.... Friend us on Facebook: http://www.facebook.com/group.php?gid=62991397441 ----------------------------------------------------------------------------------------------- Sign up Online Now: https://www.signmeup.com/74234 Downloadable Paper Application: http://www.colonialrunners.org/attachments/File/ChristophersRun/2010/Application.pdf Official Updated Website: http://www.colonialrunners.org/ChristophersRun.php Can't Participate This Year, But Still Want To Donate: http://www.colonialrunners.org/attachments/File/ChristophersRun/2010/Donation_Straight_Donation_Form.pdf Want To Volunteer, Or Pass Along Possible Corporate Sponsors: EMAIL US: christophersrun@colonialrunners.org | | | | gary Posts: 1948 | | posted: 04-15-11 9:39am Hey All! I wanted to extend an invite to all those running Monday (AND their fans) to a pasta feast I'm having at my home tomorrow (Saturday) from 3 till 6 p.m. My address is 438 Depot Street in South Easton, 02375. email me at glmcnamee@gmail.com if you need my phone # or respond on this post if you plan to attend. The bus schedule for Monday is Arrivres in S Easton at 5:45 a.m. Departs S. Easton at 6:00 a.m. Arrives Xaverian at 6:30 a.m. Departs Xaverian at 6:45 a.m. SHARP Arrives Hopkington 7:30 a.m. Departs Hopkington 10:45 a.m. The final fee is going to be $30. pp I had to go with the 41 passenger and we only have about half of that. (I'm still eating about $150. so if you want to pitch in a bit more I won't mind. I don't feel comfortable charging any more than this. That's about it. Run well and Stride On. Good luck Monday! See you at Champions afterwards! | | | | GiantsFan Posts: 1093 | posted: 04-13-11 12:53am
HFC Workout, April 13, 2011 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 Warm-Up Run Active Stretching, Drills, Strides Workout 400 � 400 � 800 = 1 Set Rest = 90 seconds after each interval, 3 minutes after each set Pace = 5K Race Pace (Ex.: 18:45 = 6:00 = 1:30-1:30-3:00) 5 Sets - 60 /70 or more miles per week 4 Sets - 45 � 65 miles per week 3 Sets - 40 miles & under Warm Down (Minimum 15 Minutes) Drills can follow. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. It will still be cool, so stay moving once you begin. Make an improved warm-up part of your training. Workout: This is the same format as last week. Steady, consistent intervals with short rest. If 3 minutes seems too long, cut the longer rest down to 2 minutes. As stated above, the number of sets should be determined by your training. Recovery Day: As the post from last week recommended, use Thursday as a recovery day, which means that the goal of your run should be to cover the distance, without regard to pace. Strides provide a good finish. Marathon: Good luck to all those lining up in Hopkinton on Monday morning. Race well, and do the Green proud. See you at the finish line. Racing: Great job by everyone last Sunday at Doyle�s. Good job up front with 7 in the top 20, and 30 finishers overall. Well done. Weekend: For this weekend, try to get in an interval workout on Saturday, and a long run on Sunday. The intervals should be a combination of 200�s, 300�s, or 400�s, totaling 2 to 2.5 miles (2 x 400, 3 x 300, 4 x 200 or 12 x 200). The long run should be approximately 25% longer than a typical distance run. Enjoy your weekend. Stretching: Stretching should be an important part of your pre- and/or post workout routine. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. There is also a great push-up routine, if you�re interested. This addition to your training regimen will help to prevent injuries, and will ease the burden of quality training. Everything that you do in addition to your running will help you to perform better on race day. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Happy Patriot�s Day, Rich Hart | | | | ptdoon Posts: 904 | posted: 04-12-11 12:49pm
The snow has melted and the thermometer has risen. The miles are over. The bodies are ripped with muscles and the mind is filled with anticipation. At times, especially in Jan/Feb, it truly was a long cold lonely winter. But, the time is now. Your moment has come. All the training you've done should fill you with confidence, as you toe the line in Hopkinton. Relax and go. We'll see you on the course! | | | | jjrenz Posts: 743 | posted: 04-11-11 9:49am
Has a recommendation been made? | | | | AjHDr0p Posts: 765 | posted: 04-09-11 7:22pm
The physical therapy office I go to for PT/Massage is throwing a 5k in Norwood. It's the 1st race they've organized, but the office is "run" by some great triathlete/runners, so it should be well organized. I plan on attending as long as I'm running. And we all know the streets of Norwood well. http://www.active.com/running/norwood-ma/marathon-physical-therapy-5k-2011 | | | | EFGroden Posts: 1060 | posted: 04-08-11 9:22am
Our annual pre-marathon dinner will be held on Monday, April 11 at 7:30 PM at Joe's American in Dedham (intersection of Rts. 1 & 128). Marathoners and marathon enthusiasts are encouraged to attend. Topics for discussion will be all things marathon, including race day logistics, tapering, pings and pangs, etc. Please let me know by mid-day on Monday if you will attend, so proper arrangements can be made. Hope to see you there. | | | | Tim Resker Posts: 131 | posted: 04-07-11 3:20pm
If you read the "Why you run" piece in Boston.com today you know what I'm talking about. All I can say is Amen Brother. It is great to be out there with guys on Wednesday night or Saturday morning that are getting up there chronologically but refuse to give it up. | | | | joec Posts: 1393 | posted: 04-06-11 6:08pm
Good racing by Ryan Gattoni and Brendan Lynch in Coahasset. Place Divpl Tot Div Nettime Pace Guntime Name Ag S Race# City/state ===== ===== === ===== ======= ===== ======= ====================== == = ===== 1 1/ 95 M1829 31:40 5:06 31:40 Dan Vassallo 25 M 122 Reading MA 2 2/ 95 M1829 34:41 5:35 34:41 Nicholas Wirth 26 M 951 Melrose MA 3 3/ 95 M1829 35:03 5:39 35:04 Ryan Gattoni 25 M 1437 East Sandwich MA 4 1/208 M3039 35:38 5:45 35:39 Brendan Lynch 33 M 1300 Dorchester MA | | | | joec Posts: 1393 | posted: 04-06-11 5:59pm
The second HFC Grand Prix race is this Sunday at Doyles in JP. Go HFC! | | | | GiantsFan Posts: 1093 | posted: 04-05-11 11:03pm
HFC Workout, April 6, 2011 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 Warm-Up Run Workout 3 Sets � 5200m & 4 Sets = 6600m 2 x 200 5K Race Pace 4 x 400m x 3 or 4 Sets Pace = 5K Race Pace (Ex.: 18:40 5K = 6:00 per mile = 90 per 400, 15:36 = 5:00 = 75; 21:45 = 7:00 = 1:45) Rest = 90 seconds between 400�s, 3 minutes between sets Warm Down 6 x 100m Strides on the Track. Drills can follow. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. It will still be cool, so stay moving once you begin. Make an improved warm-up part of your training. Workout: Try to keep the tempo consistent, and do not go over the allotted rest time. Consistent turnover, and short rest will give you a good workout. For the advanced groups, the 3 minutes between sets can be cut to 2:30 or 2 minutes. If you do not feel that you can do 3 full sets, set out to do 2 sets, and then plan to progress to the full workout. If you are still in a building phase, or are in full marathon mode, come and run some distance with like-minded folks. A run is almost always better when shared. Racing: Good luck to those who are running Doyle�s on Sunday. Keep the fire going that started in New Bedford. If you are lacing them up somewhere else, run tough, and send your results in to Joe for posting. Good job last weekend by new member Ryan Gattoni and cagey veteran Brendan Lynch for their 3rd & 4th place finishes at Cohasset last Sunday. Weekend: If you are not running Doyle�s, plan on doing an interval workout on Saturday, and a long run on Sunday. The intervals should be a combination of 200�s, 300�s, or 400�s, totaling 2 to 2.5 miles. The long run should be approximately 25% longer than a typical distance run. Enjoy your weekend. Stretching: Stretching should be an important part of your pre- and/or post workout routine. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. There is also a great push-up routine, if you�re interested. This addition to your training regimen will help to prevent injuries, and will ease the burden of quality training. Everything that you do in addition to your running will help you to perform better on race day. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Congratulation to Coach Calhoun for another UConn National Championship (for those unaware, Coach Jim Calhoun ran 2 or 3 Dedham Road Races back in the day, and we claimed that he was the tallest finisher in race history), Rich Hart | | | | Emily Posts: 22 | posted: 04-05-11 6:13pm
I'm using the marathon as an excuse to raise money for IOCC (International Orthodox Christian Charities) again this year. IOCC sends relief to people in areas of disaster and need worldwide. Because IOCC sends 92% of each donation directly to those in need, and because they can leverage $7 for each dollar through grants, a $10 donation becomes $64.40 for those who need it most. Help me help others by donating at https://www.iocc.org/giving/race_bostonmarathon_emilyhoward2011.aspx or by writing a big fat check out to IOCC and getting it to me. Thanks a bunch! | | | | speedstar3 Posts: 221 | posted: 04-05-11 11:51am
Dear family and friends: I am raising funds for The Leukemia & Lymphoma Society (LLS) as a participant in their Team In Training program and I'm asking you to help by making a donation to my fundraising campaign. This particular cause has special meaning to me. My mother Faye died from Leukemia at the age of 44 leaving behind five children. I also will be 44 this summer. To honor her life, I am challenging myself by raising money and participating in the Nations Triathlon in Washington, DC on September 11, 2011. Please use the link in this email to donate online quickly and securely plus learn more about my progress. You will receive a confirmation of your donation by email and I will be notified as soon as you make your donation. http://pages.teamintraining.org/ma/nattri11/pkellyhfjm Donations can also be sent to me at 93 Manet Road Newton , Ma 02467 Each donation helps accelerate finding a cure for leukemia, lymphoma and myeloma. Nearly 958,000 Americans are battling these blood cancers. I am hoping that my participation in Team In Training will help bring them hope and support. On behalf of The Leukemia & Lymphoma Society, thank you very much for your support. I greatly appreciate your generosity. Thank you, Paul M. Kelly, Jr. P.S. I would appreciate it if you would forward this email to as many people as you can to encourage them to donate as well. Thanks again. | | | | EFGroden Posts: 1060 | posted: 04-04-11 1:33pm
As the final pre-marathon days click by, a few reminders all classified as things you already know. � Your marathon training for 4/18 is mostly complete; you will not be adding to your race-fitness between now and then. However, you can detract from your race-fitness by doing something stupid. Keep your focus on the marathon. � If you are aiming to run the Pub Series this year, by all means run Doyle�s. As with the point above, though, run the race very conservatively. � Remember to run intervals or tempo faster than marathon pace twice this week and twice next week. Ramp down the duration and intensity, but keep the turnover fresh. � Rest a lot. Sleep a lot. � Hydrate. A lot. One of my pet theories is that runners who experience dehydration during a marathon (or any race) are probably hydration depleted at the starting line. Hydrate all day, every day. � Don�t worry about what comes next. Your complete focus and attention must be on Patriot�s Day. � We�re planning on a pre-marathon dinner on Monday, April 11th at Joe�s American in Dedham. Open to marathoners and marathon fans. � Looks like the Swan Bar at the Park Plaza not longer exists. We�ll do some scouting to find a suitable post-marathon gathering place. � Get excited! Only 2 weeks left! | | | | GiantsFan Posts: 1093 | posted: 04-02-11 10:58pm
How about them Huskies? They're partying in Storrs tonight. | | | | gary Posts: 1948 | posted: 04-02-11 4:12pm
Finally a calculator that factors weight! According to this, HFC has some Olympic caliber athletes! http://academic.udayton.edu/paulvanderburgh/weight_age_grading_calculator.htm | | | | cckelly Posts: 798 | posted: 04-01-11 3:45pm
I just read that Lewis' is closing at the end of the month. In the Norwood free press it quotes Chuck as saying "the building was sold and a new CVS will be going in". He goes on to mention that although it s a shame to loose the institution that is Lewis' at least the patrons can get their mouthwash more conveniently. Oh well at least we have Napper Tandys. | | | | houdewinked Posts: 414 | posted: 03-31-11 8:52am
Some interest has been bantered about regarding a club road trip. The Utica Boilermaker, the largest 15K in the U.S., is on Sunday, July 10 @ 8 a.m., finishing at the FX Matt Brewery (makers of Saranac & Utica Club) - free Saranac on tap at numerous beer trucks, with live bands, day time fireworks & airforce flyover. I have secured accommodations with a running club in Little Falls (bring your sleeping bag & air mattress). My vehicle seats 7, and my wife has agreed to be the designated driver, so we can imbibe with impunity on Sunday. The race caps out at 13,000 and to date, there are 6,300 entries. My friend in NY expects the race to fill within the next 3 to 4 weeks. It is about a 3 1/2 hr. drive. Is there any interest? | | | | cdieh Posts: 840 | posted: 03-30-11 2:15pm
Article on longtime DHS XC Coach Walker retiring. Mentions a BSL Championship run in the late 70's including a Div 3 State Championship. I am thinking our own Chris Kelly was a key member of that team. http://www.dailynewstranscript.com/sports/x1315036989/Three-fall-coaching-positions-open#axzz1I0lhfNoQ | | | | GiantsFan Posts: 1093 | posted: 03-30-11 1:54pm
Hi everyone, It was mentioned that not everybody is clear on what determines "Race Pace". By "R. P.", I'm refering to what you run for a mile (unless otherwise noted in the message). To get your tempo, you take your estimated mile time, and add about 45 / 50 seconds. For example, if you could run a mile at your present fitness in about 5:10, tempo pace would be about 5:55 / 6:00 per mile. It is basically between the pace that you would race in a shorter distance, and your road distance pace. Faster than your distance pace, but not at your road race pace. Regarding the strides, they should be done on the track. As it is starting to stay lighter later, we will be going on to the track (usually) starting next week. It is important for you to get your legs acclimated (turnover, and the feel of the track). If I'm not there at the beginning of the workout, I'll be there at the end, so the track will be open. See you then. Drills should be done as a warm-up, though many prefer to do the stations after the workout as a circuit session. Personal time availability, and preference can determine when you do them, but they should become an imprtant part of your regimen. See you tonight. Rich | | | | GiantsFan Posts: 1093 | posted: 03-29-11 11:01pm
HFC Workout, March 30, 2011 @ Xaverian / Polaroid @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 / 20 Minute Run to start 3 Minutes, then 4, then 5 minutes 5 min., then 4, then 3 minutes Pace = Tempo (Race + 45/50 seconds per mile) Last 3 Minutes @ Race Pace Rest = 1 Minute less than interval. Place = At least one tempo interval must include an uphill. 15 to 20 Minute Warm-Down 6 x 100m Strides on the Track. Drills can follow. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: Try to keep the tempo consistent, and do not go over the allotted rest time. Plan you faster stretches as much as possible. The workout can be done at Polaroid or on Nichols Street. Weekend: As the weather starts to break slightly, try to go long this weekend. Long runs should be at least 25% longer than a regular distance run. If possible, get in a couple of workouts this weekend by getting in some turnover on Saturday, then the long run Sunday. Saturday�s menu should include a nice variety of 200�s, 300�s, or 400�s. Any combination will do, as long as it totals about 2 / 3 miles. Stretching: Stretching should be an important part of your pre- and/or post workout routine. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. There is also a great push-up routine, if you�re interested. This addition to your training regimen will help to prevent injuries, and will ease the burden of quality training. Everything that you do in addition to your running will help you to perform better on race day. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. How about them Huskies!, Rich Hart | | | | EFGroden Posts: 1060 | posted: 03-29-11 5:17pm
Final weekend workout before Patriot's Day. Meet at X at 9 AM. Repeat miles on the road course. Quantity = 10. Rest = 2 minutes. Non-marathoners are encouraged to attend and run as many as your fitness allows. Preferred course: chain-to-chain, reversing direction each mile. Last weekend the gate in the back parking was locked, so we'll need to day-off reconnaissance and adjust if necessary. Hope to see you there. | | | | gary Posts: 1948 | posted: 03-29-11 10:25am
Password is: OIVSS2011 http://vimeo.com/21628615 Enjoy and keep at it. | | | | speedstar3 Posts: 221 | posted: 03-28-11 10:56am
I am raising funds for The Leukemia & Lymphoma Society (LLS) as a participant in their Team In Training program and I'm asking you to help by making a donation to my fundraising campaign. This particular cause has special meaning to me. My mother Faye died from Leukemia at the age of 44 leaving behind five children. I also will be 44 this summer. To honor her life, I am challenging myself by raising money and participating in the Nations Triathlon in Washington, DC on September 11, 2011. Please use the link in this email to donate online quickly and securely plus learn more about my progress. You will receive a confirmation of your donation by email and I will be notified as soon as you make your donation. http://pages.teamintraining.org/ma/nattri11/pkellyhfjm Donations can also be sent to me at 93 Manet Road Newton , Ma 02467 Each donation helps accelerate finding a cure for leukemia, lymphoma and myeloma. Nearly 958,000 Americans are battling these blood cancers. I am hoping that my participation in Team In Training will help bring them hope and support. On behalf of The Leukemia & Lymphoma Society, thank you very much for your support. I greatly appreciate your generosity. Thank you, Paul Kelly P.S. I would appreciate it if you would forward this email to as many people as you can to encourage them to donate as well. Thanks again. | | | | hbrunner Posts: 661 | posted: 03-27-11 8:50pm
I'm wondering why we don't have the new BAA 10k in our grand prix - It's a mere $55. But, of course it will sell out anyway. | | | | rich_sherman Posts: 274 | posted: 03-25-11 3:37pm
A couple of us will be running the marathon course for the last long training run on Saturday am. We will be meeting just outside the white mountain creamery, by the BC T stop just before 8am: 19 Commonwealth Ave. Chestnut Hill. MA 02467 We are planning on running 10-10.5 to Natick Out and Back for a 20-21 miler. Email if interested or be there a few minutes before 8am. rsherman11@gmail.com | | | | GiantsFan Posts: 1093 | posted: 03-25-11 1:33pm
"On a track in Kenya, say, you have a great number of Olympians and major athletes all there at one time. They're all watching each other and pushing each other all the time. Some of them are earning lots of money, but they're living in camps with no electricity, no water, that are horrible, dirty, awful. I remember saying to one of them 'Why are you staying here? This is a pretty awful place.' He said: 'See that beautiful house up there on the mountain? That's my house. If I live there I'll become fat. Here, I'm sharing a room with a 17-year-old who wants to kick my backside. I'm not going to let him do that.'" - Glasgow University lecturer Yannis Pitsiladis, who has argued that success in sports is not linked to genetics, but rather other environmental/living factors. | | | | EFGroden Posts: 1060 | posted: 03-24-11 11:27am
Until the marathon the weekly workouts will follow the marathoners' schedule. Since they are scheduled for a long run this weekend, we all should plan on a long run this weekend. We will hold Saturday workouts on non-race weekends. For the month of April, the Saturday workout dates are 4/2, 4/16 and 4/23. Repeat road miles are planned for 4/2. Two races, Doyle's and the Ramble bookend the two workout dates. Further details regarding the workouts will be announced later. | | | | EFGroden Posts: 1060 | posted: 03-24-11 11:17am
We had an exceptional meeting last night to discuss and prioritize the club�s goals for 2011. Successful running clubs require energy and enthusiasm. Based on the vibe from last night�s overflow crowd, we have energy and enthusiasm in abundance. There are three categories of issues listed below. The first set summarizes the issues of vital importance to the club for 2011. Many of these are participatory goals (attending workouts, attending races, etc.) where we all just need to keep showing up to make the goal a reality. Others require action by specific individuals, so taking ownership of those items and following through on them is essential. Issues of vital importance for 2011 � Good turnout at Wednesday workouts � Continue Saturday workouts post-marathon � Good turnouts at the HFC GP races, especially the team races � Finish in the top 5 in team scoring at NEXC Champs for our M/F open teams and masters team � More HFC runners in the Pub Series GP and making it to the banquet (5 or 6 races) � More HFC women at the races, especially the team races � Recruit at least 3 new Striders to join our men�s and women�s open teams � Another gathering, similar to the Convention, where we discuss business & strategy � Regular communication from the E.Board about their planning and how the membership can assist in implementing those plans The second set summarizes ideas for events and require ownership by one or more people. Feel free to grab any item that interests you and plan something that you think will be fun and have wide appeal. Issues requiring further investigation and action � choose an item of interest and put forth ideas. � Pursue establishing our own race (BVD spearheading for 2012) � Close the gap between the 'generations' of members � Social event in which families could attend, such as PawSox game � Possible road race trip, e.g. Utica Boilermaker � Possible road race / baseball trip � Beer mile � Planning for the 40th anniversary of HFC � Fall marathon � Pre-race dinners for important races (pre-marathon dinner to be held on 4/11, details forthcoming) � Camaraderie workouts, e.g. relay workout The third set summarizes issues that will not be emphasized on a club-wide basis in 2011. Any of these items may reappear in some future year as a key initiative. Issues of no vital importance for 2011 � Better notice of small group workouts � Finish in the top 3 in team scoring at the 2012 New Bedford � marathon � Repeat of last year�s Pub Series wins by HFC � More HFC runners in the USATF-NE GP, top __ team finish for series � Should the club do a relay race? | | | | GiantsFan Posts: 1093 | posted: 03-23-11 12:38pm
HFC Workout, March 23, 2011 @ Xaverian / Polaroid @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout Start with 15 to 20 minutes of running to end at the start of the Handicap Mile. 3 x 6 minutes done as a pick-up. First 2 minutes @ tempo (Race pace + 45 to 60 seconds per mile) Next 2 min. @ Race pace Last 2 minutes @ Goal race pace ** Finish the last one close to the exit closest to Xaverian. Rest = 3 or 4 minutes after each. Finish on the Xaverian Track 4 to 6 x 200 strides Warm-Down of 15 minute run. Warm-Up: When you get out of the car at Xaverian, be active. Move, stretch, anything that gets your body warmer is a plus. Active stretching is very effective. Skips, walking knee lifts, trunk twists, anything that gets parts of your body moving is a plus. You should have worked into a slight sweat by the time that you start to run. Goal-Setting Meeting: A reminder that the primary topic at tonight�s Lewis� gathering will be goal-setting (individual and team). Even those who are not able to make the workout are welcome / requested to attend and join in the discussion. Most should arrive by 8:30. Weekends: Weekends should include a long run, and another interval-type workout. A race can replace the workout, but during this time of year, avoid missing the long runs. Non-Running Conditioning / Stretching: Stretch well and stretch often. Time that may not be spent outside training should be spent stretching. If you haven�t already done so, make it an essential part of your routine. Ab circuits have huge benefits. Any routine, that targets an area that is used while running, should be worked. A strong core will prevent injuries from your back to your calves and hamstrings. Get stronger and you�ll race faster. Add a good routine today. Run better while feeling better. Injury prevention, and stride improvement are all you have to gain. HFC Website: All workouts will be posted on the website, www.hfcstriders.com on the Discussion Board. As always, look for postings regarding weekend runs and activities. Happy March, Rich Hart | | | | EFGroden Posts: 1060 | posted: 03-22-11 7:18pm
A reminder that we are holding an HFC 2011 Goals meeting after the workout on Wednesday, March 23 at Lewis'. The discussion will be centered around specific actions we, as a club, need to take to applaud at our next Convention. I will circulate some talking points culled from the excellent responses to the "Goals" thread. For those not running the workout, but want to be part of the discussion, we'll begin at 8:30. Also, for planning purposes, we'll limit discussion to 60 minutes, unless the assembled group desires to continue. No topic is too mundane or too controversial. Looking forward to a spirited conversation. | | | | Jeff_Cahill  Posts: 150 | posted: 03-22-11 11:53am
Was that Dan Hart I saw on TV while watching the Irish Breakfast from South Boston, as Ronan Tynan, sang "Grace"? You never know where the Striders may show up. If not, Dan certainly has a long lost twin out there. Must have been a real treat to be at the Breakfast. Hope everyone had a great St. Patrick's Day and run in South Boston earlier in the week. | | | | joec Posts: 1393 | posted: 03-19-11 12:21pm
The first HFC Grand Prix race is this Sunday. Good luck everyone! | | | | rich_sherman Posts: 274 | posted: 03-18-11 1:07pm
Does anyone want to carpool down to NB 1/2 on sunday. I can take the minivan and fit 6 others. I'm planning on leaving the dedham area around 8:45a. Email if interested - rsherman11@gmail.com | | | | EFGroden Posts: 1060 | posted: 03-15-11 3:46pm
The suggested workout for Saturday, March 19 is racing the New Bedford Half Marathon on Sunday, March 20. If you are not able to make it to New Bedford, your suggested interval workout is 1 x 13.1 miles to simulate being in the race. In either case, light warmup is recommended; light to extended warmdown depending on how you feel. For the half marathoners and HFC GP participants, this is your first call for Sunday�s race. USATF-NE team prize money on the line. | | | | ScottyWiz Posts: 278 | posted: 03-15-11 1:59pm
A friend of mine has a bib number available from the Family Autism Center (FAC) in Westwood, MA. (I believe the FAC got the number on short notice from the Rodman Foundation, hence the need to find someone to use the bib.) The one catch is that there is a fund-raising goal of $3,500 to be raised by Friday, May 13th. If anyone is interested, or might know someone interested, in taking advantage of this opportunity, please reply to this post and I'll then provide an email address. http://www.sncarc.org/family%20autism%20center/index.htm Thanks, Scott | | | | gary Posts: 1948 | | posted: 03-14-11 8:58pm Missed 1st corral by that much! | | | | jake_os Posts: 1459 | posted: 03-14-11 12:51pm
Congratulations to Rich Hart and his Stonehill Skyhawks. Stonehill finished 16th in the country at the DII Indoor NCAA Track and Field Championships with Corey Thomas leading the way, winning the high jump in 7'1/2" and taking 5th in the 60 meter high hurdels. Stonehill's DMR team nabbed a 7th overall! Pretty impressive Richie! Great job! | | | | Emily Posts: 22 | posted: 03-13-11 8:24pm
Hey ya'll... As many of you know, I�m running my second Boston Marathon this year. Last year, with your help, I was able to run the marathon in just over four hours only a few short weeks after breaking my foot. I was also able to raise $2000 to benefit IOCC, a cause near and dear to my heart. With the recent devastation in Japan, there is no doubt that IOCC�s work continues to be needed around the world. For those of you who don�t know, IOCC provides disaster relief and humanitarian aid worldwide to those in need, regardless of their backgrounds. Since its inception in 1992, IOCC has sent more than $310 million dollars to 33 countries worldwide. IOCC sends 92% of your donations directly to those in need, and is able to leverage $7 for each dollar raised, which means that a ten dollar donation sends $64.40 directly to those in need. As a member of the Boston Metropolitan Committee, I am honored to be a raising money for such an amazing cause. This year, my goal is to raise $2250 while running the marathon in (hopefully) three hours and forty minutes. Please visit my �Race to Respond� page at: https://www.iocc.org/giving/race_bostonmarathon_emilyhoward2011.aspx Thanks a million, guys!! Love, Emily | | | | tunger01 Posts: 481 | posted: 03-10-11 3:46am
During the marathoner�s workout last Saturday I witnessed a Wow Moment the goes beyond anything that should ever be mentioned on an HFC discussion board. It was a Wow Moment that happened on a personal level between 2 Striders. Since, however, a grand total of 6 people showed up at Lew�s tonight and I couldn�t tell this tale to the masses, I feel it must be discussed in this forum. Picture this�with 600 meters to go, on the 3rd 2.5 mile interval, I witnessed Chris Diehl pull a razor blade (metaphorically speaking) out of his pocket and cut himself so deeply in an attempt to catch Rich Sherman it would have made any distance athlete wish they had 1/10th the guts at their Moment of Truth. Then � (as I pulled up behind Rich Sherman - who at the time thought I was Chris Diehl)) - I witnessed Rich accelerate, as if to say, �there�s no way that I�m letting Chris Diehl (who everybody knows is 51% motherf*cker and 49% S.O.B.) catch me.� It was a great moment that caused me reflect on what we, as HFC Striders, are doing out there every Wednesday, every Saturday and every race day. Why we are hammering ourselves? It made me ask�.what are our goals are as individuals?...and what are our goals as a team? We need to discuss these issues, because we haven�t. Perhaps this is something that should have been reviewed at the convention, but since that�s not happening for another year we should discuss this soon. What do the athletes of HFC want to achieve on a personal level? What do we want to achieve as a team? We each want something on some level�otherwise I wouldn�t see Harvey, T-Vo, Vin D, Lee, Corky, Chris K, that old mean caustic 45 year old bastard JCak, Emily, Holmes, 40, PK, Fitz, EFG, Gary, JRR, Bill, Gary, Joe C, Gary, PTDoon, Gary, GARY where the hell has Gary been???...Jesus we miss you dude�.Houde, BVD, Phil P, and every other Strider I didn�t mention out there putting the time and effort into the sport. I understand that athletes may not want to discuss personal goals on the HFC board, but we need to discuss personal and team goals sometime/somewhere so that we can tailor our training, workouts and mindset to meet those goals - and so that we can ACHIEVE AS A CLUB. I welcome any discussion or plans to bring this to fruition. No goal is too big and no goal is too small. Together we can push each other to a higher level that guys like Chris Diehl and Rich Sherman found this weekend. We need to establish our goals�and a plan to achieve those goals. | | | | joec Posts: 1393 | posted: 03-08-11 8:27pm
A reminder for everyone that the 2011 New England Runner Pub Series starts this Sunday at the An Ras Mor 5k in Cambridge. The Asgard Irish Pub & Restaurant at 350 Mass Ave, Cambridge Race starts at 10:00am. registration: http://www.racemenu.com/anrasmor more info: http://www.srr.org/events/annual_events/anrasmor/index.html | | | | GiantsFan Posts: 1093 | posted: 03-08-11 12:41am
HFC Workout, March 9, 2011 @ Xaverian / Polaroid @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 / 20 Minute Run to start 6 x 4 Minutes at �Hard Tempo� (Hard tempo can be race mile pace + 40/45 seconds) 2 Intervals must include a hill (preferably 2 uphills, and maybe a down). Rest = 2 or 3 minutes Warm Down Well! (Minimum of 15 minutes after the final tempo run). 6 Strides on a straightaway or on the track, after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: The 4 minute intervals should be a cross between race pace and a steady-state distance run. Make sure that you do some stretching and loosening before you leave the parking lot, so you are ready when you start the intervals. They should not be considered part of your warm-up. These should total approximately 5000 to 6000 meters of harder running. If you are so inclined, add one or two more if the need arises. Indoor Track & Field: Off to Albuquerque this week for the NCAA Championships. The fields are terrific, and we hope to have some of our people break in (Corey Thomas is seeded in the top 5 in the Hurdles and High Jump, while our Distance Medley Relay is ranked 5th going into the meet). All of the school nationals are this weekend (Div. I, II, and III, as well as the National Scholastics). Good weekend for track. Weekend: As the weather starts to break slightly, try to go long this weekend. Long runs should be at least 25% longer than a regular distance run. If possible, get in a couple of workouts this weekend by getting in some turnover on Saturday, then the long run Sunday. Saturday�s menu should include a nice variety of 200�s, 300�s, or 400�s. Any combination will do, as long as it totals about 2 / 3 miles. Stretching: Stretching should be an important part of your pre- and/or post workout routine. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. There is also a great push-up routine, if you�re interested. This addition to your training regimen will help to prevent injuries, and will ease the burden of quality training. Everything that you do in addition to your running will help you to perform better on race day. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Happy Championship Week, Rich Hart | | | | bryan Posts: 116 | posted: 03-07-11 8:48am
Save the Date. More info to be coming. | | | | cckelly Posts: 798 | posted: 03-05-11 3:44pm
Anyone up for some LSD (long, slow, distance)? A couple of us are doing 14 or so tomorrow from my house (westwood) at 11:00. We are planning a leisurly pace after todays beating. Email for directions: Christopher.c.kelly@gmail.com | | | | gary Posts: 1948 | | posted: 03-04-11 12:05pm I am assuming we want to do this again this year? As this is on a first come first served basis, I need to get back to the BAA asap. Bus departs from the Xaverian parking lot at 6:45 a.m. race morning. Cost will be based on number of people and size of bus we rent but probably in the neighborhood of $25. Let me know your intentions. | | | | EFGroden Posts: 1060 | posted: 03-03-11 9:50am
It's the usual gathering of marathoners and last call for anyone running NB 1/2 which launches the HFC GP. Meet at X at 9 AM. Longer intervals this week on our 2.5 mile Boston race course simulator. Begin at the driveway at about the 1/4 mark on the road mile course, proceed down the hill to 1A, right onto 1A, right onto Prospect, right onto Ash and run around this neighborhood (http://maps.google.com/maps?hl=en&tab=wl) and return. Finish by circling the back parking lot and end at the chain. Sounds more complicated that it really is. Minimum repeats = 3. Maximum repeats = 4. Half marathon pace or better. 4 minutes of active rest between intervals. Hope to see you there, although I may not make it over for the workout. | | | | GiantsFan Posts: 1093 | posted: 03-02-11 3:08pm
HFC Workout, March 2, 2011 @ Xaverian / Polaroid @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout Start: Minimum of 15 / 20 minutes of steady running, ending at the start of the Road Mile. 1 x 1 Mile @ Up-Tempo (Race Pace + 40 seconds) Jog to bottom of the hill. 4 x Hills Rest = jog to bottom + 30/45 seconds. Jog directly to the start of the Road Mile after #4 1 x 1 Mile @ Race Pace 15 Minute run warm-down. Finish with strides (8 x 80 to 100 Meters). Warm-Up: It is still important to try and get in some form of an active stretch prior to starting your run. Do some general movements to warm-up your body. Do some jogging, skipping, arm-rolls, arm-windmills, any series of movements that will get your body warmer. They can be simple, but they must be active. Get loose. Workout Plans: Better weather is within sight, so gradually increase volume. Throw in some up-tempo stretches, or some interval-type runs. Volume is the goal, but quality can also be a theme. Track Update: Another dominant weekend for the UConn Huskies, as both squads swept the team titles. The overall quality of the meet was down, as compared to most years. In collegiate track (and athletics in general), the conferences are more important these days to administrators than a meet like the NE�s, so it has had some effect on the meet. That being said, there are always some terrific races (such as the men�s 800, as posted earlier in the week). It wasn�t a great weekend for the Stonehillers. We kept our top ten streak alive, but not without some difficulty. After a nice write-up appeared in the Herald on Saturday morning about Corey Thomas, he only came out of the weekend with a 2nd (High Jump) and 3rd(High Hurdles). We also lost points in the 400 due to a break-line DQ, and our top 3000 guy (who was running 5th) got shoved and took a fall with 4 laps to go). We were like the meet in general, solid but nothing special. Weekends: Use any extra time during the weekends to get in a long run. A Big advantage to running long on weekends is that the roads are somewhat less crowded. Usually, industrial parks are more deserted on weekends. Get out and go. Long is good, and fast isn�t bad either. Non-Running Conditioning / Stretching: Stretch well and stretch often. Time that may not be spent outside training should be spent stretching. If you haven�t already done so, make it an essential part of your routine. Ab circuits have huge benefits. Any routine, that targets an area that is used while running, should be worked. A strong core will prevent injuries from your back to your calves and hamstrings. Get stronger and you�ll race faster. Add a good routine today. Run better while feeling better. Injury prevention, and stride improvement are all you have to gain. HFC Website: All workouts will be posted on the website, www.hfcstriders.com on the Discussion Board. As always, look for postings regarding weekend runs and activities. Happy March, Rich Hart | | | | GiantsFan Posts: 1093 | posted: 02-28-11 1:11pm
The college New Englands were held this past weekend at BU, and while it was a somewhat down year, the 800 was a perfect example of what makes this meet so great. The finals produced 2 national leaders, and one top 6. Mike Rutt of UConn won the race in 1:47.4 to move to 6th on the NCAA Div. I list. In second, running one of the fastest D.III times in history was Ben Scheetz of Amherst (1:48.68) to take over the D. III lead. In 3rd was Selasi Lumax of Southern Conn. who ran 1:49.2 to move into the D. II lead. Great race overall, and a perfect example of the beauty of the New Englands. | | | | hbrunner Posts: 661 | posted: 02-27-11 9:38pm
How about a 2:53 following an 18 mi day Thurs! I foresee a sub 2:40 at Boston this year | | | | ptdoon Posts: 904 | posted: 02-27-11 2:55pm
Check pgs. 29 and 97 in Runners World, March issue, for some good training advice from Dennis Simmonaitis and Sean Quigley. Quick blurbs but pretty cool nonetheless. | | | | Jeff_Cahill Posts: 150 | posted: 02-25-11 11:35am
Anyone interested in running Hyannis this weekend. I am registered to run, however, due to several conflicts am unable to make it. I will give my number to the first one to respond. I'd hate to see it go to waste. Good luck to those who are registered. | | | | xcman40 Posts: 371 | posted: 02-23-11 10:06pm
Athletes Replacing Sports Drinks With Beer Published February 21, 2011 | FoxNews.com Read more: http://www.foxnews.com/health/2011/02/21/athletes-replacing-sports-drinks-beer In the past you might think you would have to be sitting in the stands of a sporting event to get a cold brew. Now a new trend has athletes joining in on the beer drinking. A Bavarian brewmeister is touting its no-alcohol beer as the latest sport drink for athletes, handing it out at the finish line of sporting events and touting its regenerative benefits. Unlike Gatorade, Erdinger Alkoholfrei is served up with a frothy head. And it comes in one color, a golden hue, unlike conventional sport drinks. Several top athletes from Europe quaffed the beverage from giant mugs on the podium of the World Cup biathlons held this month in northern Maine. The company touts the beverage as an isotonic, vitamin-rich, no-additive beverage with natural regenerative powers that help athletes recover from a workout. In other words, it's carbohydrate-loaded refreshment without the alcoholic buzz of beer or the jitters caused by some energy drinks. | | | | GiantsFan Posts: 1093 | posted: 02-23-11 3:56pm
HFC Workout, February 23, 2011 @ Xaverian / Polaroid @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout Start: Minimum of 15 / 20 minutes of steady running Ladder � 3 Minutes On (2 Min. off) 4 Minutes On (3 off) 5 Min. On (4 off) Then 5 � 4 � 3 minutes On (same rest as above) 15 Minute run warm-down. Finish with strides (8 x 80 to 100 Meters). Warm-Up: Stretch while talking and waiting for others to show up. You will get much more out of your run if you have done some stretching or warming-up prior to starting. Start an active stretch. Move, skip, swing your arms, walking knee drives, gentle lunge crawls, do anything that gets you more prepared to run. Make your distance pace feel more comfortable by preparing for your run. Workout Plans: Be smart in structuring your training during these days of cold weather, and narrow streets. Take advantage of any days where the weather is favorable, but don�t train to excess of those days. If you�re running 40 miles a week, and 22 or 23 of the miles are on 2 days, be careful in order to avoid injury. Train with a plan. Schedule things, don�t just wing it. Your condition does not have to suffer when the training is tough, but make sure that it doesn�t by training with a plan. Track Update: Solid finish by our intrepid trackies, as Jason and TJ wrapped up their Indoor seasons with strong 5K�s in the USATF-NE meet at Harvard last Sunday. The race was run under circumstances, due to some meet mismanagement. Good season boys. The local collegiate season reaches its peak with this weekend�s New England Collegiate Championship. While it may not have quite the luster of earlier years due to the significance today of the individual conferences, the NE�s are still a great meet. UConn would seem to have a lock on both the men�s and women�s team titles, but there should be some great individual races The meet schedule is as follows: http://www.neicaaa.org/Schedules/IndoorTimeSchedule.html . The performance list can be found on the www.neicaaa.org site. Good to see some members of the great HS class of 2007 returning to form. Mark Amirault, who�s battled several injury difficulties at Princeton, ran a 4:01 Mile last week, with a 57 last 400. Interesting to see if he�ll break 4 during one of the next few weeks. Also, Paul Corcoran Jr. recently ran a 8:16.97 in the 3K (equivalent to a 8:56. 2-Mile). I believe that this would be a family record (Daddy liked the shorter stuff). On another note, those of you who ran for Xaverian in the mid to late 70�s / early 80�s may be surprised to know the source behind the upswing of Holliston HS Indoor Track. Paul Hickey is back coaching, and doing well. Weekends: Use any extra time during the weekends to get in a long run. A Big advantage to running long on weekends is that the roads are somewhat less crowded. Usually, industrial parks are more deserted on weekends. Get out and go. Long is good, and fast isn�t bad either. Non-Running Conditioning / Stretching: Stretch well and stretch often. Time that may not be spent outside training should be spent stretching. If you haven�t already done so, make it an essential part of your routine. Ab circuits have huge benefits. Any routine, that targets an area that is used while running, should be worked. A strong core will prevent injuries from your back to your calves and hamstrings. Get stronger and you�ll race faster. Add a good routine today. Run better while feeling better. Injury prevention, and stride improvement are all you have to gain. HFC Website: All workouts will be posted on the website, www.hfcstriders.com on the Discussion Board. As always, look for postings regarding weekend runs and activities. A Belated Happy President�s Day, Rich Hart | | | | joec Posts: 1393 | posted: 02-22-11 7:27pm
Congratulations to Chris Kelly for winning his age group at the Great Aloha run in Honolulu yesterday. Odd distance for a race: 8.15 mile race. Chris placed 38th place overall and all done on his 49th birthday. 38 Chris Kelly Westwood, MA 2594 M45-49 0:49:22 6:04 * Age division winner | | | | joec Posts: 1393 | posted: 02-21-11 9:26pm
One strider made it to the the Foxboro 10 miler this year. February 20, 2011 Foxboro Old-Fashioned 10 Miler 43 1:01:56 6:12 7 40-49 40 M 746 Mike Norton E Falmouth,MA | | | | Dan_Atk Posts: 1041 | posted: 02-21-11 2:19pm
I just ran this race yesterday, as many of you know, so I thought I'd check in with the result. I got a PR, and a BQ time! It was the coldest I've ever been on a run, 16 at the start, -1 wind chill. But I felt great throughout the race, and surprisingly, for the remainder of the day. But by far the best part was the last 200 yards or so, when I turned the corner and saw the clock, did some quick math in my head, and turned into a sprinter. My official time = 3:10:59 | | | | EFGroden Posts: 1060 | posted: 02-18-11 12:03pm
Marathoners (and others) workout Saturday, February 19; meet at X at 9 AM. Running conditions are getting better! Time for some downhill intervals with an uphill bonus. Two-stage interval. begin at the traditional road mile start, but proceed down the hill at the first intersection, finishing at the stop line. 30 seconds of active rest, then proceed up the hill, bearing right at the top and finishing at the second driveway. Jog back to the start and begin again. The downhill segment is a bit longer than a half mile; the uphill segment is about one-third of a mile. 12 sets. As usual, do an extended warmup or warmdown or both. I hope to meet up with you on course. | | | | GiantsFan Posts: 1093 | posted: 02-16-11 1:52pm
HFC Workout, February 16, 2011 @ Xaverian / Polaroid @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout Start: Minimum of 20 minutes of steady running 3 x 6 Minute �Tempo� Pushes (Race pace + 45 to 60 seconds per mile). #2 should include an long uphill if possible. Push through the top. You may need to start at the base of one of the hills, as it�s tough to do a down and up in the same sequence due to the lack of a sidewalk on Washington St. Rest between pushes should be 5 minutes. 15 Minute run warm-down. Finish with strides (8 x 80 to 100 Meters). Warm-Up: Stretch while talking and waiting for others to show up. You will get much more out of your run if you have done some stretching or warming-up prior to starting. Start an active stretch. Move, skip, swing your arms, walking knee drives, gentle lunge crawls, do anything that gets you more prepared to run. Make your distance pace feel more comfortable by preparing for your run. Workout Plans: Take advantage of the weather during the next few days, and try to push what has become your typical distance / intensity. That being said, don�t be averaging 5 a day, and then decide to go 13 because it�s 45 degrees, so feels warm. Increase the volume / intensity within the range of your current fitness. This time of year, volume should be a priority. Race Update: Nice job by those Striders who ventured into BU on Saturday. Strong race by TJ, and a very strategically-smart 800 by Lee. Good to see Steve Neri on the boards, while Jason put in another strong, consistent effort. There were some good races this weekend. The Men�s DMR on Friday saw the 2 fastest Div. III DMR�s in history, with Amherst becoming the first team to break 9:50. Stonehill moved into 4th in D. II this season with a 9:53 (3:03. 48.0, 1:53.5, 4:08.6). We would have been 3rd, but Southern Conn. Ran 9:51 ahead of us. Other quality times on Friday included a 4:36 in the women�s mile by King of BC (her younger sister ran in the mid-4:40�s), and 5 women between 2:05.7 and 2:08.09. Saturday�s races included a 46.96 in the 400, 2 1:47.�s in the 800, and the men�s mile, which saw 5 guys under 4:00. Fun day all round. Non-Running Conditioning: This is the time of year where it is very important to find alternative training to compensate for a potential drop in miles due to the weather, and ensuing conditions. With the weather being somewhat tough on occasion, get in extra non-running work. A good circuit or core workout can be a nice compliment to your running workouts. Send me an email, and I can forward you a good ab. circuit that we do 1 or 2 times a week. Nothing can completely replace a strong mileage base, but there are additional ways to improve your conditioning. Take advantage of whatever options you may, and you�ll see your fitness improve. Weekends: Long runs are very important, but can be difficult this time of year. Make at least one of your runs each week significantly longer than your typical distance run. Be creative when needed to find someplace to get in your run. Loops may be monotonous, but they are just as effective if the distance covered is the same as your usual long run. As stated above, campuses, industrial parks, and state parks with paved roads (they�re usually plowed), can be utilized rather than running the streets. Take advantage of good weather days whenever possible, because tomorrow could suck (and this week, probably will). Don�t be afraid to add some fartlek-type pushes, but never sacrifice distance for speed on your long days. The speed can and will be added during subsequent interval workouts, but the long runs are essential in getting your base strong. Stretching: Stretch well and stretch often. Flexibility is essential for good racing, better stride length, relaxed running, and injury prevention. Stretch before and after runs, and if you are sitting in front of the TV for a half hour. Increased stretching and flexibility will provide huge benefits. I will bring a copy of one of our circuit workouts to the Convention Saturday night.. HFC Website: All workouts will be posted on the website, www.hfcstriders.com on the Discussion Board. As always, look for postings regarding weekend runs and activities. Have a happy School Vacation Week, Rich Hart | | | | gary Posts: 1948 | | posted: 02-16-11 10:58am Their site keeps crashing from traffic but check this out: http://www.runnersworld.com/community/forums/races-places/boston-marathon/heres-baas-new-system | | | | gary Posts: 1948 | | posted: 02-10-11 12:40pm I filmed from miles 14-26.2 of the Boston Course on New Year's morning (the hard part) If anyone's interested, I'm filming the 1st 14 miles on Sunday morning starting in Hopkington at 7 a.m. I've found the "group run effect" on the videos is very cool, misery loves company and all. John Haederle and Jake Churchill will be running alongside. The more the merrier. If you can't make it out there Saturday morning with Rich Sherman and T-Vo, please keep Sunday in mind. Drop me an email at glmcnamee@gmail.com. I'll make ya famous ;) | | | | rich_sherman Posts: 274 | posted: 02-10-11 11:53am
For those that are interested TVo and I are running the marathon course on saturday morning. We will be parking just to the left of the comm ave/16 intersection (the turn) on the comm ave access road. It is 5 miles straight up the comm ave carriage road from comm ave/greenough street to chestnull ave. We plan on running 5 miles out at an easy pace, 5 miles back at marathon pace, 5 miles out at an easy pace, 5 miles back at marathon pace for a total of 20miles. http://www.mapmyrun.com/routes/view/28070200 We will be leaving dedham at 9:30a and starting at 10am. Email if your interested in joining us. rsherman11@gmail.com | | | | mudcat92 Posts: 182 | posted: 02-09-11 10:24pm
Tonight after practice, at Lewis' it was dislcosed that Chris Kelly has "Herpe Eye." It was also noted, that since acquiring this infliction in October, 2010, that he has been taking steroids?? I move that the club's sub-committee on PED's (Performance Enhancing Drugs) perform a thorough investigation into this matter. | | | | GiantsFan Posts: 1093 | posted: 02-09-11 3:45pm
HFC Workout, February 9, 2011 @ Xaverian / Polaroid @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout Start: Minimum of 20 minutes of steady running 2 x 9 Minute �Surges� First 3 Min. = ~Tempo (Race pace + 1 min. per mile) Second 3 Min. = Fast tempo (Race pace + 30 seconds) Third 3 Min. = Race Pace ** Third �9 Min.� should be considered for those who wish. ** Driving through Polaroid, most everything is fairly clear, but if you are running through the parking lots, stay where the �streets� are painted, as many of the spots must have had cars in them when they plowed so there are some slick spots if you run where the parking spots are painted. Rest between �Surges� is 5 to 6 minutes. 15 Minute run warm-down. Finish with strides (8 x 80 to 100 Meters). Warm-Up: Stretch while talking and waiting for others to show up. You will get much more out of your run if you have done some stretching or warming-up prior to starting. Start an active stretch. Move, skip, swing your arms, walking knee drives, gentle lunge crawls, do anything that gets you more prepared to run. Without stretching, your legs will have to work harder to run a typical distance pace than if they are not warmed-up at all. Make your distance pace feel more comfortable by preparing for your run. Workout Plans: Build your mileage base, when you can. Be somewhat flexible in your training plan, as the weather will dictate some of your days. Take advantage of the �nice� days. Be careful when running. Run off street when possible. Campuses, industrial parks, state parks with paved roads (they�re usually plowed) serve as alternatives to running in the streets. Race Update: Upcoming Indoor meets include this weekend�s Boston University�s Valentine Invitational, and the USATF-NE�s at Harvard on Feb. 20. Non-Running Conditioning: This is the time of year where it is very important to find alternative training to compensate for a potential drop in miles due to the weather, and ensuing conditions. With the weather being somewhat tough on occasion, get in extra non-running work. A good circuit or core workout can be a nice compliment to your running workouts. Send me an email, and I can forward you a good ab. circuit that we do 1 or 2 times a week. Nothing can completely replace a strong mileage base, but there are additional ways to improve your conditioning. Take advantage of whatever options you may, and you�ll see your fitness improve. Weekends: Long runs are very important, but can be difficult this time of year. Make at least one of your runs each week significantly longer than your typical distance run. Be creative when needed to find someplace to get in your run. Loops may be monotonous, but they are just as effective if the distance covered is the same as your usual long run. As stated above, campuses, industrial parks, and state parks with paved roads (they�re usually plowed), can be utilized rather than running the streets. Take advantage of good weather days whenever possible, because tomorrow could suck (and this week, probably will). Don�t be afraid to add some fartlek-type pushes, but never sacrifice distance for speed on your long days. The speed can and will be added during subsequent interval workouts, but the long runs are essential in getting your base strong. Stretching: Stretch well and stretch often. Flexibility is essential for good racing, better stride length, relaxed running, and injury prevention. Stretch before and after runs, and if you are sitting in front of the TV for a half hour. Increased stretching and flexibility will provide huge benefits. I will bring a copy of one of our circuit workouts to the Convention Saturday night.. HFC Website: All workouts will be posted on the website, www.hfcstriders.com on the Discussion Board. As always, look for postings regarding weekend runs and activities. Happy Valentine�s Day, Rich Hart | | | | BruceRogers Posts: 152 | posted: 02-06-11 4:02pm
weird? Belgian Stefaan Engels completes record 365th marathon Engels averaged about four hours to complete his marathons A Belgian runner has set a new world record by completing 365 marathon races in a year. Stefaan Engels, dubbed "Marathon Man", began his challenge in Belgium a year ago and has since run a marathon every day across seven countries. He crossed the finish line in the Spanish city of Barcelona after running 15,000km (9,569 miles) in a year. http://www.bbc.co.uk/news/world-europe-12375646 | | | | fcn10k Posts: 473 | posted: 02-05-11 10:45am
http://www.nbindoorgrandprix.com/events-results/mens-masters-mile/ Best of luck to Jason tonight in an all-star studded field. He will do great (as always) and I, along with my 16-year-old track & field obsessed daughter will be in attendance to watch. GO HFC!!!! | | | | EFGroden Posts: 1060 | posted: 02-03-11 8:54pm
Yes, the marathoners (and all others) workout is ON for Saturday, February 5. Meet at X as usual at 9 AM. I did not get a chance to run the course, post-recent-storm, so we�ll alter things a little bit to accommodate what should be the best of the training course. We�re keeping everyone safe this week and prescribing 16 x half mile, 90 seconds of active rest between each interval, run in alternating directions on this U course: http://www.mapmyrun.com/routes/view/27816568/ This stretch of road has always offered the best running in all conditions. The back parking lot has been locked and icy recently, so we�ll skip it. Veterans may be sensing a Yasso-type workout and veterans are seldom wrong. Pace for each half (in minutes and seconds) = anticipated marathon pace (in hours and minutes). Not a magic trick, even if it seems that way. For our runners training for New Bedford, but not Boston, double your expected half marathon time for your workout pace. A reminder that needs no reminder. Long runs are needed to prepare for the marathon. Please try to maximize your training time on Saturday by doing a long warmup, long warmdown or both. Miles count on race day, not just in your log book. As usual, I�ll meet everybody on the course. | | | | CCKELLY Posts: 798 | posted: 02-01-11 3:18pm
Nice article today about the ESBRU in the NY Times. www.nytimes.com/2011/01/31/sports/31staircase.html?_r=1&ref=todayspaper Maybe next year we can try and get in. I've run it 11 times but the logistics of getting down there on a Tues morn in early Feb. can be a challenge. | | | | mudcat92 Posts: 182 | posted: 01-30-11 2:21pm
H.F.C. STRIDERS TRACK CLUB SCHEDULE OF ANNUAL MEMBERSHIP DUES PAID CALENDER YEAR(S) 2010 & 2011 Y-T-D 01/10 - 12/10 01/11 - 12/11 P A I D P A I D NAME DATE AMOUNT DATE AMOUNT DAN ATKINSON 01-29-11 35.00 STEPHEN BAUSEMER 02-20-10 35.00 BOB BLIGH 11-02-09 35.00 11-19-10 35.00 HARVEY BLONDER 03-02-10 35.00 01-29-11 35.00 BILL BUCKLEY 05-01-10 35.00 JASON CAKOUROS 02-20-10 35.00 01-29-11 35.00 EILEEN CAKOUROS 02-20-10 35.00 JEFF CAHILL 09-22-10 35.00 JOE CIAVATTONE 02-20-10 35.00 01-29-11 35.00 JAKE CHURCHILL 04-07-10 35.00 JIM CLIFFORD 03-26-10 35.00 01-29-11 35.00 DOUG COOMBS 04-24-10 35.00 PAUL CORCORAN 02-20-10 35.00 LEON DANFORTH 07-14-10 35.00 CHRIS DIEHL 02-20-10 35.00 01-29-11 35.00 BRENDA EGIZI 09-22-10 35.00 JIMMY FALLON 09-22-10 35.00 09-22-10 35.00 MIMI FALLON 07-28-10 35.00 09-22-10 35.00 MIKE FITZGERALD 02-20-10 35.00 01-29-11 35.00 RYAN GATTONI 01-13-10 35.00 JIM GOGGIN 02-20-10 35.00 ED GRODEN 02-20-10 35.00 BETH GUARNAGIA 02-20-10 35.00 JOHN HAEDERLE 09-25-10 35.00 09-25-10 35.00 DAN HART 02-20-10 35.00 RICH HART 01-29-11 35.00 KEITH HAVOUTUNIAN 12-20-10 35.00 JAMES HORTY 05-12-10 35.00 STEVE HOUDE 02-20-10 35.00 01-29-11 35.00 EMILY HOWARD 09-20-10 35.00 BROOKS JOHNSON 06-03-10 35.00 BOB KALINOWSKI 02-20-10 35.00 CHIRS KELLY 04-21-10 35.00 PAUL KELLY 02-20-10 35.00 PAUL KELLY THOMAS LEWIS 04-07-10 35.00 MATT LYNCH 04-20-10 35.00 PAUL MULDOON 02-20-10 35.00 FRANK NEEDHAM 04-21-10 35.00 FRANK NELSON 09-25-10 35.00 STEVE NERI 08-27-10 35.00 MIKE NORTON 01-27-10 35.00 01-29-11 35.00 PHILLIP PARKS 02-27-10 35.00 TIM RESKER 09-22-10 35.00 CAITLIN REMBY 12-20-10 35.00 JUSTIN RENZ 02-20-10 35.00 01-29-11 35.00 MICHAEL RIORDAN 06-15-10 35.00 BRUCE ROGERS 01-27-10 35.00 01-29-11 35.00 MEAGHAN SCEARBO 09-22-10 35.00 01-29-11 35.00 RACHEL SHANOR 03-24-10 35.00 RICHARD SHERMAN 05-05-10 35.00 CHRIS STIFFLER 02-24-10 35.00 JOHN SULLIVAN 02-20-10 35.00 PAT SWEENEY 01-29-11 10.00 BETTINA TONER 12-09-09 35.00 THAD (T.J.) UNGER 02-20-10 35.00 01-29-11 35.00 BRIAN VAN DORPE 01-29-11 35.00 TOM VOSSEN 12-09-09 35.00 09-22-10 35.00 PATRICK WALSH 02-20-10 35.00 JASON ZOGAN 04-14-10 35.00 TOTALS $1,855.00 $780.00 | | | | cdieh Posts: 840 | posted: 01-28-11 9:45am
Corky & I are meeting at the X 8:30a Sat to do a 75 minute run in the polaroid campus fro those interested. | | | | GiantsFan Posts: 1093 | posted: 01-26-11 11:44am
Not often that the Stonehill Skyhawks warrant the top play on ESPN, but big things happened last night in Syracuse. Stonehill was playing LeMoyne, with LeMoyne up by 6 with less than half a minute to go in regulation. Stonehill brought in a kid off the bench who hit two 3 pointers within 10 seconds, the 2nd a bank shot with 1.2 seconds to tie the game. Overtime went LeMoyne's way, and they were up by 7 with 19 seconds left. Stonehill got a couple of scores, and put a LeMoyne player on the line for 2 shots with a 1 point lead and a second left. The kid missed both. Stonehill got the rebound, and fired a pass to one of the guards who was not quite at half court. he caight the pass and turned right away and fired, hitting the shot as the buzzer went off while the ball was in the air. What made it cool was that the kid who hit the shot was from Syracuse (Fayeteville-Manlius HS), and his family, high school coach, and many friends and ex-teamates were in the stands. | | | | GiantsFan Posts: 1093 | posted: 01-26-11 11:08am
HFC Workout, January 26, 2011 @ Xaverian / Polaroid @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout Start with 15 to 20 minutes of steady running for a warm-up. Follow with: 5 Minutes hard, 4 minutes relaxed running, 4 Min. on, 3 off, 3 Min. on, 2 off 2 Min. on, 2 off, 2 Min. on = 31 Minutes Pace = Between Tempo and race pace. Rest = Steady, relaxed running. 15 Minute run warm-down. Finish with strides (8 x 80 to 100 Meters). ** If this seems too aggressive, drop the last 2 min. on. Warm-Up: Stretch while talking and waiting for others to show up. You will get much more out of your run if you have done some stretching or warming-up prior to starting. The first 15 minutes does not always have to be your warm-up. Jog in the parking lot, or do an active stretch. Anything that gets you more prepared to run will be an asset. Without stretching, your legs will have to work harder to run a typical distance pace if they are not somewhat warmed-up. Make your distance pace feel more comfortable by preparing for your run. Workout Plans: Build your mileage base, when you can. Be somewhat flexible in your training plan, as the weather may dictate some of your days. Take advantage of the �nice� days (funny how 35 degrees with a slight wind has become a nice day). Also, be careful when running. The mounds on the sides of roads are enormous, and sidewalks are often unavailable. Be aware that drivers can see you less than you can see them. You�re always better off going someplace where your runs are as uninterrupted as possible. Campuses, industrial parks, state parks with paved roads (they�re usually plowed) serve as alternatives to running in the streets. Race Update: Good luck to all those running the BU Terrier Invite this Friday and Saturday. Upcoming Track meets include the New Balance Boston Indoor Games on 2/5 (meet the new boss, same as the old boss), the BU Valentine�s meet (2/11-12), and the USATF-NE�s at Harvard on 2/20. Lace up the spikes and get after it, or go to cheer for those who are. Hope to see you at a meet. Non-Running Conditioning: This is the time of year where it is very important to find alternative training to compensate for a potential drop in miles due to the weather, and ensuing conditions. With the weather being somewhat tough on occasion, get in extra non-running work. A good circuit or core workout can be a nice compliment to your running workouts. Send me an email, and I can forward you a good ab. circuit that we do 1 or 2 times a week. Nothing can completely replace a strong mileage base, but there are additional ways to improve your conditioning. Take advantage of whatever options you may, and you�ll see your fitness improve. Weekends: Long runs are very important, but can be difficult this time of year. Make at least one of your runs each week significantly longer than your typical distance run. Be creative when needed to find someplace to get in your run. Loops may be monotonous, but they are just as effective if the distance covered is the same as your usual long run. As stated above, campuses, industrial parks, and state parks with paved roads (they�re usually plowed), can be utilized rather than running the streets. Take advantage of good weather days whenever possible, because tomorrow could suck (and this week, probably will). Don�t be afraid to add some fartlek-type pushes, but never sacrifice distance for speed on your long days. The speed can and will be added during subsequent interval workouts, but the long runs are essential in getting your base strong. Stretching: Stretch well and stretch often. Flexibility is essential for good racing, better stride length, relaxed running, and injury prevention. Stretch before and after runs, and if you are sitting in front of the TV for a half hour. Increased stretching and flexibility will provide huge benefits. I will bring a copy of one of our circuit workouts to the Convention Saturday night.. HFC Website: All workouts will be posted on the website, www.hfcstriders.com on the Discussion Board. As always, look for postings regarding weekend runs and activities. Happy Convention Week, Rich Hart | | | | EFGroden Posts: 1060 | posted: 01-20-11 3:10pm
Workout on Saturday, January 22. Meet at X as usual at 9 AM. Early arrivals, late arrivals, next day arrivals all welcome. Given the weather events of the last week and just so we�re all on the same page, this workout will be held in rain, shine, snow, sleet, locusts, floods or pristine running conditions. For those of you who could not join us two weeks ago, we had pristine running conditions (by Alaska standards) for this year�s inaugural marathoners, half marathoners and others workout. Please keep in mind that weird weather is just another training or racing obstacle. This week�s workout is a strength-building uphill workout. You�ll do 8 x hesitation � / � repeats. Start at the bottom of our hill driveway (ironically at the stop line), proceed up the hill, take a left onto the road mile course and finish at the chain. Immediately turn around and jog to the first driveway on your left, start your next interval , take a right at the end of the driveway and finish at the first sign on the left, just about where the road mile course veers right. Jog back down the hill and repeat. Pace is the same as last week (obviously adjusted for � / �). [Reminder, marathoners: projected marathon pace minus 30-45 seconds; half-marathoners: projected marathon pace minus 15-20 seconds.] Total time for the full mile of each segment is really the goal, so a little make-up in the flat � is allowed to compensate for any weak � . Also remember that these workouts are extended distance runs. Long warmup and long warmdown runs are very much encouraged. Arrive early; stay late; it�s your option. If you are running the Boston Prep 16M on Sunday, you should skip this workout. Hope to see an enthusiastic and expansive crowd. Will be meeting up on course. | | | | GiantsFan Posts: 1093 | posted: 01-19-11 1:18pm
HFC Workout, January19, 2011 @ Xaverian / Polaroid @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout Due to the limitations provided by the weather, loops at the �Roid are recommended. The roads there seemed to be clear during a morning drive-through. For the workout, a distance run, incorporating the following during the middle of the run: 2 x 5 minutes @ �Tempo� pace (Race Pace + ~50 / 60 seconds per mile). 2 x Hill (Base of the 2nd entrance [UTI side] to the start of the Handicap Mile [~ an 800]) You can mix them up however the group decides. Ex.: 1 x 5 min. push, followed by the 2 hills, and finish with the 2nd 5 min. Finish with strides (8 x 80 to 100 Meters). Warm-Up: Stretch while talking and waiting for others to show up. You will get much more out of your run if you have done some stretching or warming-up prior to starting. The first 15 minutes does not always have to be your warm-up. Jog in the parking lot, or do an active stretch. Anything that gets you more prepared to run will be an asset. Without stretching, your legs will have to work harder to run a typical distance pace if they are not somewhat warmed-up. Make your distance pace feel more comfortable by preparing for your run. Workout Plans: Build your bases, when you can. Be aware that drivers can see you less than you can see them. You�re always better off going someplace where your runs are as uninterrupted as possible. Campuses, industrial parks, state parks with paved roads (they�re usually plowed) serve as alternatives to running in the streets. Take advantage of good weather days whenever possible, because tomorrow could suck. Race Update: Good luck to the track folks who are running in the GBTC Invite this Sunday at Harvard. Non-Running Conditioning: This is the time of year where it is very important to find alternative training to compensate for a potential drop in miles due to the weather, and ensuing conditions. With the weather being somewhat tough on occasion, get in extra non-running work. A good circuit or core workout can be a nice compliment to your running workouts. Send me an email, and I can forward you a good ab. circuit that we do 1 or 2 times a week. Nothing can completely replace a strong mileage base, but there are additional ways to improve your conditioning. Take advantage of whatever options you may, and you�ll see your fitness improve. Weekends: Long runs are vitally important. At least one of your runs each week should be significantly longer than your typical distance run. These long runs can also include some of the fartlek-type pushes, but don�t sacrifice distance for speed on your long days. The speed can be added, but the long runs can get your base strong enough so that when you add the interval workouts, they will provide much more in the way of race training. Stretching: Stretch well and stretch often. Flexibility is essential for good racing, better stride length, relaxed running, and injury prevention. Stretch before and after runs, and if you are sitting in front of the TV for a half hour. Increased stretching and flexibility will provide huge benefits. HFC Website: All workouts will be posted on the website, www.hfcstriders.com on the Discussion Board. Also, look for the postings regarding weekend activities. Looks like the Pats are golfing with the Giants, Rich Hart | | | | jake_os Posts: 1459 | posted: 01-19-11 10:06am
I know many of you have these and I have a Garmin 405. What about these watches do you like and dislike? I don't like waiting to locate the satellites. I don't like having to keep it charged. It craps out on me more often than not. I do like having it when I'm running somewhere new. What else? | | | | rich_sherman Posts: 274 | posted: 01-14-11 12:33pm
Anybody looking to take advantage of the long weekend. Tom Vossen and I and possibly a few others are doing a couple of long runs: Sunday we're meeting at the beginning of the handicap mile over at polaroid at 11am. We're going to do an easy paced 7 miler or so. Monday we're meeting at the Newton Executive Center office park to run the boston course. It's about 1/2 to 3/4 a mile before newton wellesley hospital on the rt 16 westbound side. We're going to do about 16 - 8 out and back on the course which should bring us to about beacon and st.paul in brookline. You can go longer or cut it shorter whichever you like. Email/Call me if your interested in joining us - rsherman11@gmail.com/781-223-1101 | | | | T_Vo Posts: 1038 | posted: 01-11-11 9:05am
Instead of movie night and with the impending snow coming, anyone interested in some intervals at polaroid tonight? Could be buried in a foot of snow tomorrow. | | | | T_Vo Posts: 1038 | posted: 01-10-11 12:10pm
Playing Tuesday night only it appears. Going w/ a buddy (we are both running it in August) to view it at Legacy place tomorrow night at 8 pm. Figured I'd throw it out there in case anyone wants to meet there. | | | | gary Posts: 1948 | | posted: 01-07-11 7:08pm I'm sorry to have to convey the passing of the father of Strider Joe Ciavattone. The wake is scheduled for Sunday evening in East Boston and the funeral set for Monday morning. Details can be found tomorrow (Sat) on Boston.com | | | | EFGroden Posts: 1060 | posted: 01-05-11 1:10pm
Happy New Year! Our first winter weekend workout of the season will be held on Saturday, January 8th. Meet at X by 9 AM, warmup on Polaroid campus. These workouts are intended 1) to prepare our Boston Marathon entrants for Patriot�s Day; 2) to prepare non-marathoners for the New Bedford Half Marathon, the first HFC-GP event and 3) to prepare anyone else for the training and racing season ahead. The intervals will be geared towards our half- and full-marathoners. If you do not feel like you�re quite ready for intervals, consider running you mileage in and around the Polaroid campus to encourage and feel the vibe. We�ll begin with a repeat mile workout. For the marathoners, your pace should be 30-45 seconds faster than your projected marathon pace. For the half-marathoners, your pace should be 15-30 seconds faster than your projected half-marathon pace. Minimum 6, maximum 8, 2 minutes of active rest between each interval. The Polaroid road mile course is clear, except for some snow and ice at the chain, near the � mark. Plan to run the course, as in years past, chain-to-chain. Even with a late-week storm, the course should be good for running. We will stage these long interval/short rest workouts every other Saturday at 9 AM until the marathon. I�ll meet up with the group in Polaroid. Hope to see you there. | | | | T_Vo Posts: 1038 | posted: 01-05-11 1:04pm
Anyone going to the X tonight? | | | | jake_os Posts: 1459 | posted: 12-29-10 1:58pm
Per Rich Meet at X 6:30 Go for a run! Loops of Polaroid with company is a good plan for this evening. Stay upright and away from cars. If you have access to an indoor track, the workout is: 12 x 400 at your one mile pace, alternate 100 rest and 400 rest. Saturday High Noon at Newton Town Hall. this will be your longest run of the year. | | | | speedstar3 Posts: 221 | posted: 12-29-10 10:40am
when ? hi noon? newton town hall? | | | | mudcat92 Posts: 182 | posted: 12-26-10 8:41pm
Richie - I just realized something...THE NY Giants have the same amount of letters as... LOSERS !!! Jimmy | | | | General_Lee Posts: 537 | posted: 12-21-10 7:43pm
Gangsters, answer this question first. What is the purpose of the '11 HFCGP? Then give us some ideas for races we should include. USATF NEGP: * New Bedford Half, Sunday March 20 * Ramble 10K Dedham MA, Sunday, May 1 * Medical Center 6K, Nashua NH, Sunday, May 8 * Rhody 5K, Lincoln RI, Sunday, June 5 * Stowe 8 Miler, Stowe VT, Sunday, July 17 * Carver 5M, MA, Saturday, July 30 * Cape Cod Marathon, Falmouth MA, Sunday, October 30 PS GP 3/13 - An Ra's Mo'r 5K, Cambridge, Ma, More info 4/10 - Doyle's 5M, Jamaica Plain, Ma 5/22 - Evan's Run 10K, -You must run the 10K for pub series points, Norwell, Ma, More Info 6/26 - McGuiggan's Pub 5K, Whitman, Ma 8/13 - Brew Run, 5.2M, Brewster, Ma 10/16 - Paddy's Shillelagh Shuffle 3M, West Newton, Ma Others: 8/25 Goggin Deuce, So Boston 2m 9/18 CVS Providence 5k (team $?) 10/30 Canton Classic 10k 11/20 Norwood TT 4 miles (team $) To be discussed: (1) Track (2) Longer races (3) more than 1 HFCGP (1 GP worth less points?) | | | | mudcat92 Posts: 182 | | posted: 12-21-10 12:28pm I received a $70.00 check today from 2 new members of the club. Caitlin Remby & Keith Havoutunian. Their e-mail addresses are as follows... caitlin_remby@yahoo.com kmh090@gmail.com Jim Clifford HFC Treasurer | | | | ScottyWiz Posts: 278 | posted: 12-20-10 1:27pm
I was surprised to see an event hosted in my little old hometown of Whitman! 2011 New England Runner Pub Series Announced: 3/13 - An Ra's Mo'r 5K, Cambridge, Ma, More info 4/10 - Doyle's 5M, Jamaica Plain, Ma 5/22 - Evan's Run 10K, -You must run the 10K for pub series points, Norwell, Ma, More Info 6/26 - McGuiggan's Pub 5K, Whitman, Ma 8/13 - Brew Run, 5.2M, Brewster, Ma 10/16 - Paddy's Shillelagh Shuffle 3M, West Newton, Ma | | | | joec Posts: 1393 | posted: 12-20-10 12:46pm
Walter's Run PLC Time Pace PLC/Group PLC/Sex Bib# Name Town, State Spec. Team 1 16:56 5:28 1 30-39 1 M 222 Mark Mayall Maynard,MA 2 17:05 5:31 1 40-49 2 M 270 John Noland Kingston,MA 3 17:25 5:37 1 20-29 3 M 130 Matt Gloekler Bow,NH 4 17:41 5:42 1 50-59 4 M 174 John Sullivan West Roxbury,MA | | | | rich_sherman Posts: 274 | posted: 12-17-10 1:10pm
Anyone interested in meeting up for a long run this sunday morning. Looking to do somewhere between 10-14 miles around the dedham, norwood, westwood area. TVo says he's in, anyone else, Chris Kelly?? | | | | jake_os Posts: 1459 | posted: 12-16-10 10:15am
Get thee to the oval: There are mini-meets scheduled for Dec. 18, 2010, Dec. 26, 2010 and Jan. 2, 2011. � For those interested in competing, please send entries to assistant coach Michael Delgado at delgadom@bu.edu. � On entry information, please include which event/events you would like to compete in and your seed time (i.e. 800m - 2:18.00). � The entry fee is $10 for the first event and $5 for the second event. Participants will pay the entry fee the day of the event. �Limit 2 events per person. Entries will also be accepted the day of event, but advance entry is preferred. � All mini-meets have a 10 a.m. start time with a �rolling� event schedule. ORDER OF EVENTS � 3000m � 400m � 60m � Mile � 200m � 800m | | | | Andy_Smith  Posts: 143 | posted: 12-13-10 3:11pm
Most of you know by know that Sally and I have moved to Annapolis, MD. It was a little crazy before we left buying and selling houses and getting organized for the move. I'm happy to say that we are all settled in our new home and I'm looking forward to seeing some striders at the Orioles games next year! I've even been inspired by the prospect of a new age group next year to get out running again, currently on a "streak" of 2 weeks. I'll pass on my new contact info to Chris Kelly. I'll be back in Walpole on business from time to time so expect to attend the odd workout. Happy Holidays! Go Ravens... Andy | | | | mudcat92 Posts: 182 | posted: 12-09-10 4:22pm
Time to start talking about the HFC Annual Convention. Last year it was in late February. It really needs to be in January. We need a site and a date.... Any thoughts? Jimmy | | | | speedstar3 Posts: 221 | posted: 12-09-10 2:16pm
http://www.usatfne.org/track/entry/2010lousrelay.pdf who is interested ? jason and co has a team. looking to put together a few other teams. i would like to do it for fun. | | | | gary Posts: 1948 | | posted: 12-09-10 1:46pm Trailer number two. Looks warmer than today. Enjoy. Password: OIVR2010 http://vimeo.com/17635754 | | | | GiantsFan Posts: 1093 | posted: 12-08-10 1:40pm
HFC Workout, December 8, 2010 @ Xaverian / Polaroid @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout Good night for a solid distance run with friends. Enjoy the company by going a bit farther than usual. If you want to shake your legs out a bit, incorporate 2 x 6 minutes at Tempo (Race Pace + 45 / 50 seconds per mile), or 3 x 4.5 minutes. Finish with strides. They should progress from easy to faster (though not real fast in the cold). Pick lit, wide streets. Run with similar people. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). With the weather changing to the late fall, it is important that people avoid just standing around prior to leaving for the run. Prepare yourself for a strong effort. When you fail to prepare, you prepare to fail. Get yourself ready to go. Workout Plans: This is the time of year where you regroup and get ready to start anew. If you are feeling healthy, use this time to gradually build your base of miles. A couple of runs per week, incorporate some up-tempo stretches, similar to tonight�s workout. This will allow you to keep some turnover, while not sacrificing miles. The miles are what�s important in a base-building phase, but it is always important to be able to have some quality turnover. You should finish with strides 3 or 4 days per week, (though they should not follow your weekly long run). The volume should be 6 to 8. They should be 70 to 100 meters long, and should be progressive (start comfortably and get faster). They�ll be a big help. If you are planning on running any longer races in the spring, you have an opportunity now to start building a strong base. If your base is strong, you can add miles in a progressive and gradual way, while avoiding the injuries that are characteristic of a more aggressive and dramatic increase in miles as your race gets closer. While it is certainly cold out, at least the roads and trails are still clear, so get out and get going. Increase in weekly mileage should be incremental, but progressive. There is a school of thought that you add miles for a couple of weeks, and then level for a week. As your body adjusts and gets comfortable at the new mileage, you move forward again. As long as your increase does not reflect a significant and drastic change (ex. going from 45 per week to 75 in a month), your body will feel the benefits of the training. At some point, you will reach a high level which you can maintain, while not breaking down. One of the best things about distance running is that the pay-out is fairly direct. More work will almost always have positive results. Race Update: Good luck to Jason Cak and Jimmy Fallon as they venture south to Charlotte this weekend to compete in the USATF Club Nationals. NCAA Div. II Cross Country Championships: I never thought that I�d travel over a 1000 miles southwest of here for a meet in the snow. It was cold in Louisville last week, and Saturday morning brought 3 inches of snow on the course. Time for the long spikes. It was a terrific trip, and the races were outstanding, but the Stonehill results were a mixed bag. In the women�s race, Grand Valley State from Michigan won their first title, breaking the long win streak of Adams State of Colorado. This was Grand Valley�s first win after placing second 3 of the last 4 years. Our women were ranked 25th coming in, and placed 18th, a solid job for a team that was missing #�s 1, 2, 4, 6 from last year�s team (they�re all sophomores). You need 10 to 12 women to have 5 ready to race, as there are so many more things that can derail a season for the women. On the men�s side, Adams State dominated again, winning comfortably for the 8th time under Coach Damon Martin. They posted a 1-5 gap of 27 seconds (36 for 1-7). They were a little better last year, when their 8 and 9 guys (so didn�t run in the NCAA�s) both broke 14:00 in the 5K in track. That being said, they�re still pretty good. They would certainly be top 5 in the Div. I meet, having beaten some of those teams during the season. UMass Lowell�s Jeff Veiga had a huge race, leading for some of the middle, and ending up in 3rd. Not bad for a kid from Lowell who never broke 4:40 in the mile in high school. We had a tough race, as our older guys ran poorly, and our freshmen stepped up. We ran to our pre-meet ranking (21st), but it wasn�t a good day. Louisville is a pretty cool city. The opening ceremonies were at the Muhammad Ali Center, an interactive museum, and the closing dinner / fireworks were at Churchill Downs (site of the Kentucky Derby). The trip to the Louisville Slugger Museum / Factory was great, as you walk through the working factory. I splintered a rack of Jeter�s bats when no one was looking. Overall, a good trip. Non-Running Conditioning: Keep on working at your supplemental conditioning. Whether it�s 15 minutes a week, or 3 good sessions every week, anything that you do that goes beyond your regular running routine is going to be a help. Work on your flexibility and your core. Light plyo�s, or circuit training can go a long way towards improve your training. These additional exercises can make up for some of the mileage that you are not able to get to, or can physically handle. Ask at practice for any ideas that you can utilize at home. Weekends: It is very important that you are getting in at least one long run per week. It should be 25 to 30% longer than a typical distance run. Even if you are just doing 5 miles a day, then try to go 7 or 8 on the weekends. This should be a hard effort. Obviously, this type of workout does take some planning, and weekends usually provide the best opportunity. Try to include some up-tempo, shorter intervals during the weekend. Some suggested examples are 8 x 400, 10 x 300, or 12 x 200. These could be done on the track, road, or on trails. Feel smooth, relaxed, and �fast�. Also, long runs can be done the day after a race. Just make sure that your following day is an easy recovery run. Enjoy the time outdoors. Look for the postings regarding any additional running groups. Stretching: Stretch well and stretch often. Flexibility is essential for good racing, better stride length, relaxed running, and injury prevention. Stretch before and after runs, and if you are sitting in front of the TV for a half hour. Increased stretching and flexibility will provide huge benefits. HFC Website: All workouts will be posted on the website, www.hfcstriders.com on the Discussion Board. Also, look for the postings regarding weekend activities. Happy Feast of the Immaculate Conception, (but all you Catholic school boys knew that), Rich Hart | | | | joec Posts: 1393 | posted: 12-06-10 12:32pm
December 4, 2010 4th Annual GNRCYO Ho Ho Ho 5k Norwood MA 1 114 16:49 Kevin Gray M OVER Norwood 05:25 4 60 18:04 Tom Vossen M 30 39 Norwood 05:50 25 167 21:20 Kevin Sweeney M 50 59 Norwood 06:53 26 61 21:24 Robert Kalinowski M 50 59 Norwood 06:54 December 05, 2010 Downtown Jingle 5K Providence, RI 4 2/198 M4049 STEVE NERI 43 M 2293 North Providence R 16:57.38 5:29 16:59.08 | | | | ptdoon Posts: 904 | posted: 12-03-10 5:08pm
God rest you merry gentlemen and ladies...Keep open Wed. Dec. 15th for our 26th Annual Christmas Run through the city!!! More details to follow! | | | | rich_sherman Posts: 274 | posted: 12-01-10 1:25pm
Is anybody who's not going to the NE Pub Series Banquet planning going to go to X tonight for a workout. If so, post your intentions here... | | | | gary Posts: 1948 | | posted: 11-28-10 6:30pm Very cool video from the early 80's. can you name names other than the usual suspects? There's even a Tommy Meagher officiating sighting about 5:45 in. The good old days when shorts were short... http://www.youtube.com/watch?v=gz0GtjmUD04 | | | | gary Posts: 1948 | posted: 11-26-10 6:11pm
Hey All. With regards to the project I've been working on, I was wondering if anyone wanted to be a Beta Tester for the software, I need 6. The software is going into Alpha early December and should be ready for Beta (mostly functional) by February 1st. A Beta Tester is one who does his best to "break" the software as well as make sure it does what it's supposed to do providing timely feedback for analysis, corrections and enhancements. The biggest things to look for will be ease of use and make sure the video speed is correctly calibrated to the pace you're running. You will obviously need your own treadmill but will also need a laptop or PC. A nice size screen wouldn't hurt either which you can watch while running on the mill. Or you can connect it to your HD TV if you already have a setup. Here are the Hardware requirements: 1st the Minimum requirements: Processor: P4 Single Core 3.0 Ghz Memory: 1024 MB for XP, 2048 MB for Vista or Windows 7 Free Disk Space: 2 GB Graphics Card: DirectX 9-Compatible-3D Card with 256 MB of memory (non shared) Brand: ATI or nVidia Resolution: 1024 x 768 Sound Card: DirectSound-Compatible Various: 1 free USB port DVD Player Software: Windows XP SP2, Vista SP1 or Windows 7 (both 32-bit & 64-bit versions) Next Recommended requirements: Processor: P4 Double Core 1.7 Ghz Memory: 1024 MB for XP, 2048 MB for Vista or Windows 7 Free Disk Space: 2 GB Graphics Card: DirectX 9-Compatible-3D Card with 512 MB of memory (non shared) Brand: ATI or nVidia Resolution: 1920x1080 Sound Card: DirectSound-Compatible Various: 1 free USB port DVD Player Software: Windows XP SP2 or Windows 7 (32 bit version) I will provide the footpod and USB stick to connect to the PC as well as initial documentation. You just need to give feedback over a 2 month period. Drop me an email if you are interested to glmcnamee@gmail.com. Thanks and I hope to hear from you ! | | | | joec Posts: 1393 | posted: 11-24-10 7:00pm
The full 2010 HFC Grand Prix final results are listed in the News section. Here is a summary. For men, best 7 of 9 races are counted. A * indicates XC bonus race. For ladies, best 4 of 6 are counted. Many thanks to Justin for tabulating all of the points. Women Name, # races, Points ------------------------------------- Meaghan Scearbo 4 60 Brenda Egizi 2 43 Eileen Cakouros 1 13 Rachel Shanor 1 13 Mens Open (top 10) ------------------------------------- TJ Unger 7* 113.5 Lee Danforth 7* 110.5 Jason Cakouros 7* 104 Justin Renz 7 81 Phil Parks 6 60 Chris Kelly 6* 57 Mike Norton 5 51 Chris Diehl 7* 47 John Sullivan 4* 47 Joe Ciavattone 4* 38 Mens Masters (top 10) ------------------------------------- Jason Cakouros 7* 115 Chris Kelly 6* 79 Phil Parks 6 78 Chris Diehl 7* 74 Mike Norton 5 64 Joe Ciavattone 6* 64 Steve Houde 7 63 Jimmy Fallon 5* 59 Steve Neri 3* 52 Jeff Cahill 6 39 Mens Seniors(top 10) ------------------------------------- Jimmy Fallon 5* 83 Mike Fitzgerald 6 78 John Sullivan 3* 55 Matt Lynch 2* 37 Bryan Van Dorpe 2* 36 Guy Barra 2 29 Paul Corcoran 2 28 Harvey Blonder 1 15 Bob Kalinowski 1 13 Charlie Coombs 1 11 | | | | gary Posts: 1948 | posted: 11-23-10 8:12am
Thought I'd share what I've been up to while on the shelf. I think Spielberg is safe! Here's the 1st demo from Outside-In Virtual Running. Considering I didn't even own a video camera until a little over 2 months ago, it's not bad. But the demos are going to need work. Fortunately, the finished product doesn't need a creative touch, just a steady hand. I'll have the finished Falmouth Video by the weekend if anyone's interested in a free copy. It's edited to 7:00 per mile pace as I went too fast on the Segway when shooting it. The software will control the speed ultimately so you can go slower (or faster!) throughout the run. http://vimeo.com/17110310 Password is OIVR2010 | | | | houdewinked Posts: 414 | posted: 11-22-10 10:22am
With Thanksgiving this week and the New England Runner Banquet next Wed. (12/1), is there any interest on either doing the workout or up-tempo on the roads, the next 2 Tues.? | | | | rich_sherman Posts: 274 | posted: 11-21-10 8:01am
If anyone was planning on registering for the NTT today, I already registered and woke up to a sick kid so I won't be able to run. The only catch is that I happened to be over at legacy place yesterday so I already picked up my number. So you need to come by my place in dedham and pick it up. I haven't picked up the t-shirt yet so it's all yours as well. If you're interested call me at 781-801-3990. | | | | fcn10k Posts: 473 | posted: 11-20-10 4:29am
http://www.xtri.com/features_display.aspx?riIDReport=6932&CAT=3&xref=xx | | | | jake_os Posts: 1459 | posted: 11-18-10 2:13pm
Go here to vote: Info: Membership Voting for Selection of Grand Prix Races, 2011 The final stage of selection, voting by the membership, begins on Wednesday, November 17 is based on the evaluations and findings of the Grand Prix Selection Committee. After reviewing the bidding races, it determined which events could be put to a vote based chronological and geographic considerations, the need to have races a specific required distances (5k, 5mile/8K, 10k and marathon), and conflicts with other bidding Grand Prix races and USATF New England events overall. As a result the selection committee chose 5 races from the bidders to be included in the 2011 Grand Prix series. These races taken together include races from all 4 of the states in the association and will be run over a 5-month span. The races are: New Bedford Half Marathon, New Bedford, MA March 20, 2011. Medical Center 6K, Nashua, NH May 8, 2011. The Rhody 5K, Lincoln, RI June 5, 2011 (Men�s Championship) Stowe Eight Miler, Stowe, VT July 17, 2011. Carver Cranberry Five Miler, Carver, MA July 30, 2011. A vote of the Membership is required to determine four open questions in regard to race selection and participation. (Voting will be open to the Membership for one week only.) Voting of the Membership, beginning on Wednesday, November 17 will determine the following five questions: 1. Should the Providence Ronald McDonald House of Women�s Classic 5K be the USATF New England 5K Championship for Women, or should the Rhody 5K be the Women�s AND Men�s Championship? Vote for ONE for the WOMEN�s Championship 2. Choose One of Two 10K�s: the Newton 10K, Newton, MA on June 12 OR the James Joyce Ramble, Dedham, MA on May 1st. Vote for EITHER the Newton 10K or the James Joyce Ramble 10K. 3. Choose one of the marathons: the Amica Newport Marathon, Newport, RI on October 16 OR Cape Cod Marathon, Falmouth, MA on October 30. Vote for EITHER Amica or Cape Cod. 4. Did you participate in the USATF Grand Prix in 2010? Select one choice: None, 1-3, 4-7 5. Male or Female? All members are urged to participate in this process. Thank you in advance and please ask other members of your club to participate. Suggestions as to how to improve this process, as well as nominations of races for future inclusion in the Grand Prix are always welcome. Voting will be open and available for one week until Tuesday, November 23rd at midnight. Each member can vote only once. Thank you for your participation. Balloting results will be posted on Wednesday, Nov. 24th. | | | | GiantsFan Posts: 1093 | posted: 11-17-10 12:12pm
HFC Workout, November 17, 2010 @ Xaverian / Polaroid @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workouts (To be done on the Norwood Turkey Trot course) Run 15 minutes to the start (behind Clay Chevrolet). Tempo from start to Mile 1 (Race Pace ~45 / 50 seconds) Rest = Easy running on course to the bottom of the hill on Hill St. (add some easy running before the next interval as needed). Race Pace up the hill to Railroad Ave. Rest = Easy running on Railroad & Pleasant St. Race Pace � Garfield on to Hill St. to the bottom of the hill Rest = Steady running along the course to Neponset St. Race Pace � On Neponset, from Carpenter St. (on the right) to the finish. Group II: Same as above, but with people who will be running a similar pace to you. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). With the weather changing to the late fall, it is important that people avoid just standing around prior to leaving for the run. Do strides when you get to Clay Chevy to get looser. Prepare yourself for a strong effort. When you fail to prepare, you prepare to fail. Get yourself ready to go. Workout: This is similar to last week, but there should be more relaxed running and shorter hard intervals. Don�t kill this workout, as the effect should not be felt beyond tomorrow. Run with people who are of a similar ilk. If you are a little behind your group, try to catch up during the easy running intervals. Otherwise, run with another group. Nobody should be running alone. Race Update: The Grande Prix season is wrapping up as we get to our final team race of the year. Hope that we have a big crowd, as there is team prize money on the line. Entries can be made at http://www.active.com/running/norwood-ma/24th-norwood-turkey-trot-2010. Good luck to all. Non-Running Conditioning: Keep on working at your supplemental conditioning. Whether it�s 15 minutes a week, or 3 good sessions every week, anything that you do that goes beyond your regular running routine is going to be a help. Work on your flexibility and your core. Light plyo�s, or circuit training can go a long way towards improve your training. These additional exercises can make up for some of the mileage that you are not able to get to, or can physically handle. Ask at practice for any ideas that you can utilize at home. Weekends: It is very important that you are getting in at least one long run per week. It should be 25 to 30% longer than a typical distance run. Even if you are just doing 5 miles a day, then try to go 7 or 8 on the weekends. This should be a hard effort. Obviously, this type of workout does take some planning, and weekends usually provide the best opportunity. Try to include some up-tempo, shorter intervals during the weekend. Some suggested examples are 8 x 400, 10 x 300, or 12 x 200. These could be done on the track, road, or on trails. Feel smooth, relaxed, and �fast�. Also, long runs can be done the day after a race. Just make sure that your following day is an easy recovery run. Enjoy the time outdoors. Look for the postings regarding any additional running groups. Stretching: Stretch well and stretch often. Flexibility is essential for good racing, better stride length, relaxed running, and injury prevention. Stretch before and after runs, and if you are sitting in front of the TV for a half hour. Increased stretching and flexibility will provide huge benefits. HFC Website: All workouts will be posted on the website, www.hfcstriders.com on the Discussion Board. Also, look for the postings regarding weekend activities. Happy Thanksgiving, Rich Hart | | | | bryan Posts: 116 | posted: 11-16-10 10:23pm
For those of you who want to keep your racing going this winter and are looking for a flat, fast 5km, check out the South Boston Catholic Academy (formerly St. Brigid's) Road Race on Saturday, December 4 at 10 a.m. www.signmeup.com/70704 This is our 2nd year of re-instating the race for my son's school, and of course, we have youth races before the 5km. Great t-shirts and creative merchandise prizes along with chowder, burgers, and dogs afterwards. A team prize (something to do with Sam Adams) is part of the mix. Hope to see you there. | | | | joec Posts: 1393 | posted: 11-15-10 8:49pm
The Annual Awards Get Together is at Doyle's Pub in Jamaica Plain on Wednesday, December 1st at 6:30 pm for runners who ran at least 5 of the races. RSVP nerunner@comcast.net. | | | | jake_os Posts: 1459 | posted: 11-12-10 4:08pm
The last HFC GP Event is just over one week away. Last chance for HFC GP points. Please note this a team event. We want to win the men's and women's team titles for the race. We need four to score. Please attend this great race. It is very important for you to input HFC Striders on your application, mail in or online. They can't score us if they don't have this info. | | | | GiantsFan Posts: 1093 | posted: 11-10-10 1:38pm
HFC Workout, November 10, 2010 @ Xaverian / Polaroid @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workouts (To be done on the Norwood Turkey Trot course) Group I: Run 15 minutes to the start (behind Clay Chevrolet). Tempo from start to Mile 1 (Race Pace ~45 / 50 seconds) Rest = 2 Minutes easy running on course Tempo to Mile 2 (~ 1200m which should include the hill) Rest = Same as above Race Pace to Mile 3 Rest = 3 Minutes easy running Race Pace to Finish Group II: Same as above + add 1 minute of easy running to each rest interval Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: The design of the workout is to prepare everybody for our final Grande Prix race of the year. Make sure to distinguish between Tempo and Race Pace. Be patient and establish some fatigue during the first 2 hard intervals, but do not kill yourself early. Strong at the end to the finish. Group II�s workout is very similar, but the rest running should be somewhat longer, and the harder intervals slightly shorter. Only a couple of weeks left to the circuit. Race Update: Congratulations on some outstanding performances last Sunday. Great job by everybody who stepped up. From our scorers to our displacers, people did very well in putting it out there. Frank and Chris ran very well, but in Cross Country, you don�t get the 7:00 and over runners to fill the field. Again, a terrific team day. I regret that I wasn�t there, but we had some Cross Country action going on at Stonehill. We hosted the Northeast 10 Conference meet on campus, and with no real hills on the course, it was pretty quick. Our women raced to a 41 point win, with our top woman running 18:26, followed by a 30 second gap between our second and seventh runners (18:49 to 19:18.). The men were not so lucky, as UMass Lowell used a 2-3-6 up front to post a 24 point win, with Stonehill second and Bentley third. AIC posted a 1-7-8, but their 5th man (a 24 year old from Belgium on a full ride) could only run 27:47 on a pancake course. Now, we go back at them on Nov. 21 at Franklin Park in our NCAA Regional. Top 2 teams earn a trip to the Nationals in Louisville, Kentucky on Dec. 4. Non-Running Conditioning: Keep on working at your supplemental conditioning. Whether it�s 15 minutes a week, or 3 good sessions every week, anything that you do that goes beyond your regular running routine is going to be a help. Work on your flexibility and your core. Light plyo�s, or circuit training can go a long way towards improve your training. These additional exercises can make up for some of the mileage that you are not able to get to, or can physically handle. Ask at practice for any ideas that you can utilize at home. Weekends: It is very important that you are getting in at least one long run per week. It should be 25 to 30% longer than a typical distance run. Even if you are just doing 5 miles a day, then try to go 7 or 8 on the weekends. This should be a hard effort. Obviously, this type of workout does take some planning, and weekends usually provide the best opportunity. Try to include some up-tempo, shorter intervals during the weekend. Some suggested examples are 8 x 400, 10 x 300, or 12 x 200. These could be done on the track, road, or on trails. Feel smooth, relaxed, and �fast�. Also, long runs can be done the day after a race. Just make sure that your following day is an easy recovery run. Enjoy the time outdoors. Look for the postings regarding any additional running groups. Stretching: Stretch well and stretch often. Flexibility is essential for good racing, better stride length, relaxed running, and injury prevention. Stretch before and after runs, and if you are sitting in front of the TV for a half hour. Increased stretching and flexibility will provide huge benefits. HFC Website: All workouts will be posted on the website, www.hfcstriders.com on the Discussion Board. Also, look for the postings regarding weekend activities. Can�t believe that Thanksgiving is 2 weeks from tomorrow, Rich Hart | | | | joec Posts: 1393 | posted: 11-09-10 5:26pm
Tom Vosson and Brendan also raced well this weekend: Sunday Nov 7, 2010 Manchester Marathon: 1 213 MAR Evan Graves M 29 Carribou ME 2:29:39 2:29:39 5:43 1/59 M20-29 1/340 M 2 468 MAR Scott Rowe M 36 Dover NH 2:32:12 2:32:12 5:49 1/97 M30-39 2/340 M 3 496 MAR Eric Shannon M 26 Williamstown MA 2:40:31 2:40:29 6:08 2/59 M20-29 3/340 M 4 403 MAR Titus Mutinda M 45 Lowll MA 2:40:46 2:40:46 6:09 1/114 M40-49 4/340 M 5 351 MAR Brendan Lynch M 32 Dorchester MA 2:41:44 2:41:44 6:11 2/97 M30-39 5/340 M 15 352 MAR Sean Lynch M 32 Dorchester MA 2:59:38 2:59:38 6:52 7/97 M30-39 15/340 M Sunday Nov 7, 2010 Falmouth In the Fall RR 1 16 Bill Solimine 50 M W. Newbury MA 40:56 5:51 2 172 Evan Williams 24 M Falmouth MA FTC 41:12 5:53 3 198 George Buchanan 52 M Shelton CT 41:22 5:54 4 194 Steve Faluotico 42 M Falmouth MA FTC 41:48 5:58 5 20 Chadwick Shepard 36 M Williston VT GMAA 43:37 6:14 6 231 Tom Vossen 36 M Norwood MA HFCS 43:49 6:15 | | | | mudcat92 Posts: 182 | posted: 11-08-10 11:33am
Dan Hart named to Dedham�s Parks and Recreation Commission.By Andrea Salisbury/Wicked Local DedhamWicked Local DedhamPosted Nov 07, 2010 @ 02:34 PM DEDHAM � Dan Hart is the new face on the Parks and Recreation Commission. In a join meeting of the Parks and Recreation Commission and the Board of Selectmen on Thursday, Nov. 4, Hart was appointed to the seat left empty by Kevin Flaherty earlier this October. Chuck Dello Iacono, was also candidate for the position for the commission, because of this his brother, Carmen Dello Iacono recused himself from the vote. Hart, a Dedham native, says he has worked in a variety of ways with the parks department dating back to the �70s as an employee and he also helped for 28 years with the Dedham Fourth of July Road Race. �I ran for parks and rec. a few years back,� he said. �Since that time, I�ve been actively involved with going to meetings and some of the initiatives. (I�ve also been involved with) a few committees that have been formed, most recently the open space committee (in connection) with the parks and rec. subcommittee.� From a priority standpoint, Hart said, the number one task in front of the board is filling the director�s role. This position has been unfiled since Anthony "JuJu" Mucciaccio retired in August. �With out that in place the department is going to struggle in direction,� he said. Flaherty was one of two newcomers elected to the Parks and Recreation Commission in the April 2009 town election. He resigned in early October, with a year and a half left in his term, and has not returned calls for comment about his resignation. | | | | jake_os Posts: 1459 | posted: 11-04-10 5:12pm
Various XC info. For Sunday 11/7 Venue is Franklin Park near the back of the zoo Parking is limited near the start, Park along access roads and nearby lots (such as the dirt zoo lot) Race times are 10:00 AM for masters 8K and 11:30 for men�s open 10K Open runner�s should be there to support the old guys and for inspiration. Post race venue is Doyle�s Caf� The course should be dry by Sunday and the shoe choice is XC flats or spikes. General strategy (not just for Lee) is to get out fast across Playstead field. If not, you will be buried. So, get out. Mile 1 is quick due to the course and above strategy. Mile 2 is dreadfully slow. Expect a slow split and don�t get freaked out about it. The course is made up of four basic loops: Grass outer and inner loops around the filed and White Stadium; The Wilderness loop of mostly flat tree lined trail; and Bearcage hill, an up and down dirt and crushed rock trail. Pick a section or sections that you like and really hammer them, try to pass runners on your strength, maintain your position on the other sections. CK � PLEASE BRING THE TENT Link to 8K below. 10K is an additional Wilderness loop and inner grass loop. http://media.baa.org/MayorsCup/8kCourse.asp Rosters (No shows should reimburse the club $13 each): | | | | GiantsFan Posts: 1093 | posted: 11-03-10 2:37pm
HFC Workout, November 3, 2010 @ Xaverian / Polaroid @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workouts (To take place at Polaroid) Group I: ~ 5000Meters 15 Minute Warm-Up finishing at the start of the Road Mile. Race preparation of the NE Cross Country Championships 1 Mile @ Tempo Race Pace + 40 / 50 seconds (Finish close o the hills) Rest = 2 Minutes 2 x 800 #1 @ Race Pace, #2 @ Tempo One should include an uphill. Use your watch for distance Rest = 2 to 3 minutes 3 x 600 #1 @ Tempo, #2 @ 5M Race Pace, #3 @ Goal Pace Group II: 15 Minute Warm-Up finishing at the start of the Road Mile. 1 Mile @ Tempo Race Pace + 40 / 50 seconds (Finish close o the hills) Rest = 2 Minutes 2 x 800 #1 @ Race Pace, #2 @ Tempo One should include an uphill. Use your watch for distance Rest = 2 to 3 minutes 2 x 600 #1 @ Tempo, #2 @ 5M Race Pace Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: This workout is again in preparation for Sunday�s New England Cross Country Championship. Run in comparable groups. You can use the full recovery, as we are preparing for a championship. Incorporate either uphill as part of your loops. This should not be a killer workout, but you are looking for some turnover at the end. Run hard, but don�t race the 600�s. Race Update: Hope that we have a big crowd at the New Englands on Sunday. If you have not yet done so, make sure that you post on the message board if you are running. I would venture to guess that there may some socializing getting done at Doyle�s post-race. I�ll try to make it there to share Cross Country tales, (I�ll be coaching / hosting at Stonehill for our conference championship). Let�s have a great crowd, and rock the trails. Non-Running Conditioning: Keep on working at your supplemental conditioning. Whether it�s 15 minutes a week, or 3 good sessions every week, anything that you do that goes beyond your regular running routine is going to be a help. Work on your flexibility and your core. Light plyo�s, or circuit training can go a long way towards improve your training. These additional exercises can make up for some of the mileage that you are not able to get to, or can physically handle. Ask at practice for any ideas that you can utilize at home. Weekends: It is very important that you are getting in at least one long run per week. It should be 25 to 30% longer than a typical distance run. Even if you are just doing 5 miles a day, then try to go 7 or 8 on the weekends. This should be a hard effort. Obviously, this type of workout does take some planning, and weekends usually provide the best opportunity. Try to include some up-tempo, shorter intervals during the weekend. Some suggested examples are 8 x 400, 10 x 300, or 12 x 200. These could be done on the track, road, or on trails. Feel smooth, relaxed, and �fast�. Also, long runs can be done the day after a race. Just make sure that your following day is an easy recovery run. Enjoy the time outdoors. Look for the postings regarding any additional running groups. Stretching: Stretch well and stretch often. Flexibility is essential for good racing, better stride length, relaxed running, and injury prevention. Stretch before and after runs, and if you are sitting in front of the TV for a half hour. Increased stretching and flexibility will provide huge benefits. HFC Website: All workouts will be posted on the website, www.hfcstriders.com on the Discussion Board. Also, look for the postings regarding weekend activities. November?, Rich Hart | | | | joec Posts: 1393 | posted: 10-31-10 9:17pm
CANTON FALL CLASSIC 10K 1 Chris Mahoney 484 32 M Haverhill MA 32:37 5:15 2 Kevin Gray 491 32 M Norwood MA 35:08 5:40 5 John Sullivan 285 50 M West Roxbury MA 36:36 5:54 31 Steve Bausemer 3 48 M Whitman MA 43:41 7:02 38 Bryan Van Dorpe 292 51 M South Boston MA 44:18 7:08 CANTON FALL CLASSIC 5K 3 Frank Nelson 799 39 M Bridgewater MA 17:49 5:44 Cape Cod Marathon (unofficial results) ? Justin Renz 2:50:00 | | | | jake_os Posts: 1459 | posted: 10-29-10 11:16pm
Join me and Holmes at Franklin Park on Sunday at 1 pm. Parking might be tough near the stadium as a meet will have just finished. Do what you have to. If you can't make it, please simulate on grass and trails, I can't stress this enough. 8 x 2 min HARD 1 minute rest Grass Start Bearcage up Bearcage down to finish Grass start Wilderness in Wilderness out Grass Start Bearcage down to finish Wear the footwear that you plan to race in. Any questions? | | | | mc.lynch Posts: 599 | posted: 10-29-10 8:39pm
The Intervals section in the current issue of NER contains a well written story by Fitz on the demise of the Oliie Road Race. He has some very nice things to say about Bryan's very positive influence on the race. | | | | Bettina  Posts: 141 | posted: 10-29-10 2:27pm
New England Runner showing HFC more love this month with Lee on the cover. Nice! | | | | fcn10k Posts: 473 | posted: 10-29-10 11:20am
How can I get a new HFC Singlet (Size L)? I have my original Singlet from when I first joined the club like 6 years ago. It's getting ratty. | | | | cckelly Posts: 798 | posted: 10-28-10 5:38pm
There was some brave talk lastnight about this race. Although I usually dont like overnight relays this does sound interesting. You start in RI and end in Maine hitting all 6 NE states. Anyone have any remote interest? www.coolrunning.com/engine/1/1_15/14006.shtml | | | | joec Posts: 1393 | posted: 10-28-10 12:12pm
if anyone is interested, I can export your running log to Microsoft Excel. I can do this anytime and can do it every year or 1/2 year, etc. Just respond to this link or send me an e-mail. Joe C | | | | GiantsFan Posts: 1093 | posted: 10-28-10 10:14am
If you are planning on running the USATF-NE Championships on the 7th, it is very important that you get in some off-road hard running prior to the day of the race. Run on some trails or grass paths to get the feel. Your foot will land differently, and the pounding on your legs will also be different. The only true preparation is to get yourself somewhere to run on cross country terrain. Drive somewhere, or carry your racing shoes with you at the start of your run. Warm-up in your regular shoes but loop by where you parked to put on your flats, and then go run some strong intervals (2, 3, or 4 minute pushes). Work hills. Push around turns. Run hard to landmarks. Prepare yourself for what you will face during the race. Franklin Park is an obvious place to go to do this workout, but it will be very busy on Saturday, and full access will be limited. There will be great races to watch, but it will probably tough to do a workout. Borderland State Park, the old Medfield State Hospital, Houghton's Pond / Blue Hills, the Sheep pasture at Middlesex Fells in Malden / Medford, and Lincoln Woods are great alternatives. All have great trails with the type of footing that you'd be looking for. Find a long, open stretch, and get after it. Regarding racing, there is a real team element to Cross Country racing. During the race, look for each other. Help each other through tough patches. You might feel good on the hills, so you push and the others in your group can just work to maintain. Then, somebody else handles the lead of the group in another stretch. If a teamate starts to fall back a bit, encourage them to reconnect. Support their push, and hopefully they'll recover in the group. There is always strength in numbers in Cross Country, so pack running helps everyone. Let's have a big crowd out there on November 7. There should be a sea of green running across Playstead Field, and with the support of teamates, everybody will have a big day. Rich Hart | | | | GiantsFan Posts: 1093 | posted: 10-27-10 2:40pm
HFC Workout, October 27, 2010 @ Xaverian / Polaroid @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workouts (To take place at Polaroid) Group I: 15 Minute Warm-Up finishing at the start of the Road Mile. Fartlek in preparation of the NE Cross Country Championships (per a request by the captain of the masters team) 2 x 3 Minutes 3 x 4 Minutes 1 x 5 Minutes ** Order is up to the group, with a few provisions: The 5 minute push should not be 1st or last. You have to include 2 uphills (and preferably 2 [at least one] hard downhills. Alternate the lead in your group, and the leader chooses the route. Rest in between should be about 3 minutes. Use loops that will involve quick turns or some type of variations, (the path/road behind the mansion is a good one). Group II: 15 Minute Warm-Up finishing at the start of the Road Mile. 2 x 3 Minutes 3 x 4 Minutes ** Same provisions as above, when possible. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: Try to run this workout as you would a Cross Country race. Push off a turn or into an uphill. Don�t baby the downhills, and try to run them hard but with as little effort as possible. Alternate the lead within each group, because it is important for everybody to get the feeling of helping the group maintain their in-race pace (you aren�t running quite that hard, but the mentality should be similar). Help each other to stay up. Don�t be afraid to support, exhort, implore, encourage, demand, threaten, etc� for people in your group to maintain contact with the rest of the group. Let�s have a good team effort here. Race Update: Congratulations are in order for Mike Fitzgerald, who used a 39 year taper in preparation for his assault on the 5K at Franklin Park last Sunday. Mike�s last CC race was as a freshman in high school. Way to get after it Mike. Let�s have a big show at the New Englands. Refer to the website for team registration. 11/7 USATF-NE Cross Country Championships, Franklin Park If you�re looking to go watch some good races, the ACC Championships, and then the America East meet, will be held at Franklin Park on Saturday, 10/30 (originally thought that it was last week). Non-Running Conditioning: Keep on working at your supplemental conditioning. Whether it�s 15 minutes a week, or 3 good sessions every week, anything that you do that goes beyond your regular running routine is going to be a help. Work on your flexibility and your core. Light plyo�s, or circuit training can go a long way towards improve your training. These additional exercises can make up for some of the mileage that you are not able to get to, or can physically handle. Ask at practice for any ideas that you can utilize at home. Weekends: It is very important that you are getting in at least one long run per week. It should be 25 to 30% longer than a typical distance run. Even if you are just doing 5 miles a day, then try to go 7 or 8 on the weekends. This should be a hard effort. Obviously, this type of workout does take some planning, and weekends usually provide the best opportunity. Try to include some up-tempo, shorter intervals during the weekend. Some suggested examples are 8 x 400, 10 x 300, or 12 x 200. These could be done on the track, road, or on trails. Feel smooth, relaxed, and �fast�. Also, long runs can be done the day after a race. Just make sure that your following day is an easy recovery run. Enjoy the time outdoors. Look for the postings regarding any additional running groups. Stretching: Stretch well and stretch often. Flexibility is essential for good racing, better stride length, relaxed running, and injury prevention. Stretch before and after runs, and if you are sitting in front of the TV for a half hour. Increased stretching and flexibility will provide huge benefits. HFC Website: All workouts will be posted on the website, www.hfcstriders.com on the Discussion Board. Also, look for the postings regarding weekend activities. Happy Halloween, Rich Hart | | | | Johnnycash Posts: 314 | | posted: 10-26-10 1:56pm I personally will always stick with my $40 Ironman Timex as a training aid, but those of you that use GPS watches might find this article of interest.... http://www.hamptonrockfest.com/hamptonhalf-GPS.html | | | | jake_os Posts: 1459 | posted: 10-25-10 3:31pm
(Refresh your browser (F5) if you still see the old ones) Every time I look at this series, I think of Sesame Street's 'One of these things doesn't belong here, one of these things isn't the same' | | | | jake_os Posts: 1459 | posted: 10-22-10 2:37pm
2 pm Franklin Park near the XC start Join me warm up at 2 pm 5 x ~5 minutes hard stuff w/~2:30 rest 1. First mile hard 2. Wilderness | | | | Johnnycash Posts: 314 | | posted: 10-22-10 9:20am http://wpblogs.runningtimes.com/blogs/talktest/?p=837 | | | | fcn10k Posts: 473 | posted: 10-21-10 9:55am
http://www.cantonfallclassic.com/ Calling all HFC'ers: This is a wonderful fall race. 5 & 10k and also a kid's run. 10/31/10 - Sunday 10:00am. This is put on by HFC Legend (Harvey Blonder) - and they do a great job with it... Join me, I'll be running the 5-k. Online Registration: https://www.signmeup.com/site/reg/register.aspx?fid=1H2VZJ7 | | | | jake_os Posts: 1459 | posted: 10-20-10 5:13pm
The HFC Executive Board has approved a proposal to pay for a limited nmbers of entries to the Nov. 7 USATF XC New England Championship. | | | | GiantsFan Posts: 1093 | posted: 10-20-10 1:56pm
HFC Workout, October 20, 2010 @ Xaverian / Polaroid @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workouts (To take place at Polaroid) Group I: 15 Minute Warm-Up finishing at the start of the Road Mile. 6 x 3 Minutes Rest = 2 minutes steady running. 2 intervals must include an uphill (can also include a downhill) Run should total at least an hour. Can be done at Polaroid or along Nichols Street in Norwood. Group II: 15 Minute Warm-Up finishing at the start of the Road Mile. 4 x 3 Minutes Rest = 2 minutes steady running. 2 x 2 Minutes 2 intervals must include an uphill (can also include a downhill) Run should total at least 50 minutes. Can be done at Polaroid or along Nichols Street in Norwood. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: Sorry for the off-track thing again, but I can�t guarantee light on the track because I will not be able to attend due to Parent-Teachers night at NHS. Hopefully will catch up with several at the post-workout haunt. Race Update: Great job by everybody in the finale of the Pub Series, and at the Bay State Marathon. Outstanding efforts all round. Did the old eyes proud to have so many green shirts (and NE Runner Gold) near the front and middle of the finishers. Special congratulations to Lee and TJ for their victory in the overall series, and to Meaghan and Jason for their bronzes (and Jason�s win in the Masters). Again, great job. Big Cross Country meet this weekend. Good luck to all who are competing in either the �seeded� races or the 5K All-Comers race. 10/24 Mayor�s Cup, Franklin Park 11/7 USATF-NE Cross Country Championships, Franklin Park If you�re looking to go watch some good races, the ACC Championships, and then the America East meet will be held at Franklin Park on Saturday. Non-Running Conditioning: Keep on working at your supplemental conditioning. Whether it�s 15 minutes a week, or 3 good sessions every week, anything that you do that goes beyond your regular running routine is going to be a help. Work on your flexibility and your core. Light plyo�s, or circuit training can go a long way towards improve your training. These additional exercises can make up for some of the mileage that you are not able to get to, or can physically handle. Ask at practice for any ideas that you can utilize at home. Weekends: It is very important that you are getting in at least one long run per week. It should be 25 to 30% longer than a typical distance run. Even if you are just doing 5 miles a day, then try to go 7 or 8 on the weekends. This should be a hard effort. Obviously, this type of workout does take some planning, and weekends usually provide the best opportunity. Try to include some up-tempo, shorter intervals during the weekend. Some suggested examples are 8 x 400, 10 x 300, or 12 x 200. These could be done on the track, road, or on trails. Feel smooth, relaxed, and �fast�. Also, long runs can be done the day after a race. Just make sure that your following day is an easy recovery run. Enjoy the time outdoors. Look for the postings regarding any additional running groups. Stretching: Stretch well and stretch often. Flexibility is essential for good racing, better stride length, relaxed running, and injury prevention. Stretch before and after runs, and if you are sitting in front of the TV for a half hour. Increased stretching and flexibility will provide huge benefits. HFC Website: All workouts will be posted on the website, www.hfcstriders.com on the Discussion Board. Also, look for the postings regarding weekend activities. Getting Colder, Rich Hart | | | | general_Lee Posts: 537 | posted: 10-20-10 1:38pm
Can the committee, Groden and Hart please attend Lewis' after todays workout so that the competition committee can go over some up and coming events? Sorry for the short notice. | | | | BruceRogers Posts: 152 | posted: 10-19-10 12:16pm
Cardiff Half marathon got screwed up: http://www.bbc.co.uk/news/uk-wales-11572283 I guess it can happen anywhere. | | | | rich_sherman Posts: 274 | posted: 10-18-10 10:17am
Is anyone else having trouble registering for boston this morning. I submit the form which says: Upon submitting this form you will be asked to read and agree to the PARTICIPANT'S AGREEMENT, WAIVER, RELEASE AND ACKNOWLEDGEMENT and then given an opportunity to verify your information. You are not registered until you receive a submission ID#. Click Submit to continue. Then just kicks me back to the original registration form??? Anyone else having similar issues? | | | | joec Posts: 1393 | posted: 10-17-10 6:42pm
Congratulations everyone! Place Div/Tot Div Guntime Nettime Pace Name Ag S Race# City/state ===== ======== ===== ======= ======= ===== ====================== == = ===== ======================= 1 1/103 M2029 14:34 14:33 4:51 Dave Fitzmaurice 20 M 1728 2 1/197 M3039 15:15 15:14 5:05 Lee Danforin 32 M 1726 3 2/197 M3039 15:15 15:14 5:05 T.J. Unger 32 M 1186 Roslindale MA 4 1/197 M4049 15:35 15:34 5:12 Terry McNatt 45 M 438 Needham MA 5 2/197 M4049 15:36 15:35 5:12 Jason Cakouros 45 M 1786 Milton MA 16 3/124 M5059 16:22 16:21 5:27 John Sullivan 50 M 1725 West Roxbury MA 18 4/197 M3039 16:25 16:24 5:28 Justin Renz 38 M 1351 Milton MA 19 7/197 M4049 16:31 16:30 5:30 Bobby Bligh 46 M 52 Wakefield MA 21 9/197 M4049 16:38 16:37 5:33 Michael Norton 40 M 906 East Falmouth MA 24 10/197 M4049 16:58 16:57 5:39 Phil Parks 44 M 1464 Abington MA 29 7/197 M3039 17:16 17:15 5:45 Thomas Vossen 36 M 1189 Norwood MA 42 5/124 M5059 18:03 18:02 6:01 Jimmy Fallon 50 M 203 Walpole MA 49 15/197 M4049 18:31 18:30 6:10 Paul Kelly 43 M 1874 52 4/185 F2029 18:37 18:36 6:12 Meaghan Scearbo 29 F 1171 Wakefield MA 79 21/197 M4049 19:34 19:32 6:31 Chris Diehl 49 M 765 Dedham MA 87 3/87 F5059 19:48 19:46 6:36 Brenda Egizi 51 F 1684 89 22/197 M4049 19:50 19:48 6:36 Steve Houde 45 M 309 Medway MA 257 61/197 M4049 22:17 22:16 7:26 Jeffrey Cahill 43 M 726 Mansfield MA | | | | xcman40 Posts: 371 | posted: 10-17-10 4:19pm
Congrats to Rich Sherman and Joe Ciavattone for their efforts at the Bay State Marathon! 254 56/310 RICHARD SHERMAN 239 40 HFC STRIDERS DEDHAM MA 3:17:30 3:16:40.6* 7:31 639 166/310 JOE CIAVATTONE 238 44 HFC STRIDERS MILTON MA 3:40:17 3:39:27.3 8:23 | | | | speedstar3 Posts: 221 | posted: 10-15-10 11:03am
pile up the beers up stairs like last year! need someone who is doing a short warm down or no warm down! pats game at too. should be a nice afternoon | | | | ScottyWiz Posts: 278 | posted: 10-14-10 12:53pm
Just an FYI - registration begins on Monday, October, 18, 2010 @ 9 a.m. EST. See you in 2012... | | | | GiantsFan Posts: 1093 | posted: 10-13-10 12:18pm
HFC Workout, October 13, 2010 @ Xaverian / Polaroid @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workouts (To take place at Polaroid) Group I: 6000 Meters 2 x 200 5K Race Pace w/ 200 jog rest 4 x 800 5 Mile Race Pace Rest = 90 seconds, 2 minutes after #4. 6 x 400 5K Race Pace Rest = 90 seconds Group II: 4400 Meters 2 x 200 5K Race Pace w/ 200 jog rest 3 x 800 5 Mile Race Pace Rest = 90 seconds, 2 minutes after #3. 4 x 400 5K Race Pace Rest = 90 seconds Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: After several weeks of volume, we�ll bring the total down a bit this week to get in some turnover in anticipation of this week�s 5K. Keep the groups tight, and the rest times consistent. Don�t race the 400�s. You don�t want to leave your race on the practice track. Enjoy. Race Update: Congratulations to our outstanding BAA Half crew. The 13.1 team list is getting pretty impressive. Good luck to all who are racing at Paddy�s this Sunday. I�m sure that the weather will be better than last year. Keep that Pub Series domination going. For those planning on running Cross Country, the following is the schedule: 10/16 GBTC Cross Country Team Challenge, Bradley Palmer Park 10/17 USATFNE All-Comers @ Franklin Park 10/24 Mayor�s Cup, Franklin Park 11/7 USATF-NE Cross Country Championships, Franklin Park Non-Running Conditioning: Keep on working at your supplemental conditioning. Whether it�s 15 minutes a week, or 3 good sessions every week, anything that you do that goes beyond your regular running routine is going to be a help. Work on your flexibility and your core. Light plyo�s, or circuit training can go a long way towards improve your training. These additional exercises can make up for some of the mileage that you are not able to get to, or can physically handle. Ask at practice for any ideas that you can utilize at home. Weekends: It is very important that you are getting in at least one long run per week. It should be 25 to 30% longer than a typical distance run. Even if you are just doing 5 miles a day, then try to go 7 or 8 on the weekends. This should be a hard effort. Obviously, this type of workout does take some planning, and weekends usually provide the best opportunity. Try to include some up-tempo, shorter intervals during the weekend. Some suggested examples are 8 x 400, 10 x 300, or 12 x 200. These could be done on the track, road, or on trails. Feel smooth, relaxed, and �fast�. Also, long runs can be done the day after a race. Just make sure that your following day is an easy recovery run. Enjoy the time outdoors. Look for the postings regarding any additional running groups. Stretching: Stretch well and stretch often. Flexibility is essential for good racing, better stride length, relaxed running, and injury prevention. Stretch before and after runs, and if you are sitting in front of the TV for a half hour. Increased stretching and flexibility will provide huge benefits. HFC Website: All workouts will be posted on the website, www.hfcstriders.com on the Discussion Board. Also, look for the postings regarding weekend activities. CMI weekend, probably will rain Saturday., Rich Hart | | | | gary Posts: 1948 | | posted: 10-12-10 8:40pm Hey Guys. With the leaves turning and the Fall rolling in, I plan to be doing some major filming over the next month and editing all Winter. That said, one of the major places I want to shoot is along the banks of the Charles. Question: Is there a major route everyone runs to/from? or should I just shoot as much footage as I can along the Charles? I think there's about 18 miles of paths. I ws hoping to film the most popular parts. Any advice welcomed and appreciated. Google maps with start/finish wins you a 6 pack of your favorite brew if I use it. Thanks Gary | | | | jake_os Posts: 1459 | posted: 10-12-10 9:25am
Amazing feets (sic): 10/10/10 Chicago Marathon 2:47:50 *New American Record 10/11/10 Tufts 10K 40:29* 10th master She is 53 years old! This blows me away. | | | | joec Posts: 1393 | posted: 10-10-10 9:05pm
Congratulations Bettina! Place Overall Place Gender Place Division Name BIB Division Age HALF Est.Finish Finish 10663 3039 446 � Toner, Bettina (USA) 13140 40-44 41 02:00:46 - 04:11:06 | | | | GiantsFan Posts: 1093 | posted: 10-06-10 12:13pm
HFC Workout, October 6, 2010 @ Xaverian / Polaroid @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workouts (To take place at Polaroid) Group I: Distance Run: Include 3 x 10 Minute �Tempo� Runs. Details � At least 2 of the Tempo�s should include an uphill. Rest Time should be 5 to 8 minutes. Rest running should be done at usual distance pace. Don�t go through the band if they�re in the lot. Utilize all of the loops of the complex. Group II: Distance Run: Include 3 x 6 Minute �Tempo� Runs Details � Same as above, except for including 1 or 2 hills (group�s option). Finish w/ 6 to 8 x 80m Strides at Xaverian! Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: Nasty day, so we�ll keep the movement constant. Form groups of people of similar levels of fitness. Try to make your loops varied to give a variety of �situations� (uphills, downhills, turns, etc�). Make sure that you warm-up well before you do an up-tempo stretch. Make sure that you finish with Strides. Race Update: Congratulations to our Half-Marathoners from this past weekend. Outstanding races by all. Good to see B. Lynch checking in with a terrific time. Good job, and hope to see you keep it going. Congrats are also in order for Brenda E. with her Women�s win in Dedham. She was followed closely by Dave K., and others. Good job by Dan Hart in serving as the race director. For those planning on running Cross Country, the following is the schedule: 10/3 USATFNE All-Comers @ Franklin Park 10/16 GBTC Cross Country Team Challenge, Bradley Palmer Park 10/17 USATFNE All-Comers @ Franklin Park 10/24 Mayor�s Cup, Franklin Park 11/7 USATF-NE Cross Country Championships, Franklin Park If you are looking to watch a terrific race this weekend, the college New Englands will take place this Saturday at Franklin Park. The website for the event is www.neicaaa.com . Non-Running Conditioning: There are many things that you can do to supplement your running workouts. Many of these things can be done at home and can be done to fit your time schedule. Your sessions can last anywhere from 15 minutes to an hour. The options include better /more often / longer stride sessions at the end of runs, core work, flexibility drills, push-up / crunches circuit, or barefoot drills. Whatever will get you faster, more flexible, healthier, is a plus. If the time that you can run is consistent, and can�t be expanded, add these �at home in the house� things to improve. Weekends: It is very imkportant that you are getting in at least one long run per week. It should be 25 to 30% longer than a typical distance run. Even if you are just doing 5 miles a day, then try to go 7 or 8 on the weekends. This should be a hard effort. Obviously, this type of workout does take some planning, and weekends usually provide the best opportunity. Try to include some up-tempo, shorter intervals during the weekend. Some suggested examples are 8 x 400, 10 x 300, or 12 x 200. These could be done on the track, road, or on trails. Feel smooth, relaxed, and �fast�. Also, long runs can be done the day after a race. Just make sure that your following day is an easy recovery run. Enjoy the time outdoors. Look for the postings regarding any additional running groups. Stretching: Stretch well and stretch often. Flexibility is essential for good racing, better stride length, relaxed running, and injury prevention. Stretch before and after runs, and if you are sitting in front of the TV for a half hour. Increased stretching and flexibility will provide huge benefits. HFC Website: All workouts will be posted on the website, www.hfcstriders.com on the Discussion Board. Also, look for the postings regarding weekend activities. Happy New Englands Week, Rich Hart | | | | ptdoon Posts: 904 | posted: 10-04-10 4:08pm
For those who didn't get the email,the Annual HFC Golf Open is this Sunday, OCT 10, @ 1PM, at Brookmeadow Golf Course, Canton, MA. If you are interested in playing, respond to this post. Defending champ, Super Dave Flannery looks forward to taking on all challengers! FORE!!!!!!!!!! | | | | joec Posts: 1393 | posted: 10-04-10 12:26pm
Hi, I have created a new HFC Flickr web site for our race photos. It currently contains most of the 2010 races origanized into collections per race. Flickr is very fast and easy to use, and we will be using it going forward. Eventually the photo link on the left will be changed to automatically load this new site. You can use the following link: http://www.flickr.com/photos/hfcstriders Let me know if you have any suggestions or photos that you want to display. Joe C. | | | | cdieh Posts: 840 | posted: 10-03-10 8:30pm
Outstanding performances. Good to see BLynch's name back in the results. Great job Guys 1 1/241 M0139 Marc Leblanc 30 M 840 Natick MA 1:11:28.82 1:11:29.00 5:28 2 2/241 M0139 T.J. Unger 32 M 1479 Roslindale MA 1:11:42.11 1:11:43.28 5:29 3 3/241 M0139 Lee Danforth 32 M 358 Dedham MA 1:11:53.24 1:11:53.40 5:30 4 4/241 M0139 Brendan Lynch 32 M 899 Dorchester MA 1:13:45.64 1:13:46.81 5:38 8 3/147 M4049 Chris Kelly 48 M 750 Westwood MA 1:22:25.66 1:22:26.30 6:18 | | | | GiantsFan Posts: 1093 | posted: 09-29-10 11:54am
HFC Workout, September 29, 2010 @ Xaverian / Polaroid @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workouts (To take place at Polaroid) Group I: 2 x 200 5K Pace w/ 200 Jog Rest (to be done on a long straightaway) 5 Minutes @ Tempo 5Mile Race Pace + 40 to 60 seconds per mile. Finish at the gate on the right of the uphill driveway. 2 x Sets of Hills 200 � 200 � 400 *** Run up the hills on the right side, and down on the sidewalk. Rest = Downhill + 45 seconds. 90 seconds or 2 Minutes after the last hill 4 Minutes of Tempo (Same finish place) Rest = 90 seconds 1 Set of Hills 200 � 200 � 400 Rest = Downhill + 45 seconds. 90 seconds or 2 Minutes after the last hill 3 Minutes of Race Pace Group II: 2 x 200 5K Pace w/ 200 Jog Rest 4 Minutes @ Tempo 5Mile Race Pace + 40 to 60 seconds per mile. Finish at the gate on the right of the uphill driveway. 1 x Sets of Hills 200 � 200 � 400 *** Run up the hills on the right side, and down on the sidewalk. Rest = Downhill + 45 seconds. 90 seconds or 2 Minutes after the last hill 3 Minutes of Tempo (Same finish place) Rest = 90 seconds 1 Set of Hills 200 � 200 � 400 Rest = Downhill + 45 seconds. 90 seconds or 2 Minutes after the last hill 2 Minutes of Race Pace Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: This is a tough workout, but you can make it worse by not being patient. The tempo stretches should be just that, tempo, not race pace. Use the parts of the 2 parking lots that are lit (the reason that we are using time, rather than a specific distance). Be careful on the hills, as it will be dark by the time we are actually doing the hills. Use the right side going up, and the sidewalk coming down. Get an idea of what group that you will be in, and warm-up with those people so you start with them. A good starting point may be our usual mile start, but the tempo should go anywhere that it is lit. Finish by the gate that is on the hill that separates the 2 properties. Don�t doddle at the bottom of the hill. Pay attention to the timed rest. Have fun. Don�t blame the coach for any pain suffered during the completion of this workout. Don�t hate the player, hate the game. Race Update: Well done and good luck to our Half-Marathoners. Also, if anyone is interested, there is a 5K this Sunday morning in Dedham, �Bernie�s Run�. The race is directed by Dan Hart, and takes place at the Village Manor Pub. Big raffle with many Red Sox items (Bernie was a former employee of the Sox). Dan will update the thread on the website. For those planning on running Cross Country, the following is the schedule: 10/3 USATFNE All-Comers @ Franklin Park 10/16 GBTC Cross Country Team Challenge, Bradley Palmer Park 10/17 USATFNE All-Comers @ Franklin Park 10/24 Mayor�s Cup, Franklin Park 11/7 USATF-NE Cross Country Championships, Franklin Park Fall General Meeting: Thanks to all who attended last week�s meeting. It was one of the biggest crowds that we�ve ever had for a general meeting. Many thanks to those who contributed. The minutes will be published shortly. Non-Running Conditioning: There are many things that you can do to supplement your running workouts. Many of these things can be done at home and can be done to fit your time schedule. Your sessions can last anywhere from 15 minutes to an hour. The options include better /more often / longer stride sessions at the end of runs, core work, flexibility drills, push-up / crunches circuit, or barefoot drills. Whatever will get you faster, more flexible, healthier, is a plus. If the time that you can run is consistent, and can�t be expanded, add these �at home in the house� things to improve. Weekends: Make sure that you are getting in at least one long run per week. It should be 25 to 30% longer than a typical distance run. Include up-tempo stretches when you feel good. Throw in a couple of 10 minute surges, or pushes. This is supposed to be a hard effort, so take advantage of it. Obviously, this type of workout does take some planning, and weekends usually provide the best opportunity. When possible, it is important for the day before to include some up-tempo, shorter intervals. Some suggested examples are 8 x 400, 10 x 300, or 12 x 200. These could be done on the track, road, or on trails. Feel smooth, relaxed, and �fast�. Also, long runs can be done the day after a race. Just make sure that your following day is an easy recovery run. Enjoy the time outdoors. Look for the postings regarding any additional running groups. Stretching: Stretch well and stretch often. Flexibility is essential for good racing, better stride length, relaxed running, and injury prevention. Stretch before and after runs, and if you are sitting in front of the TV for a half hour. Increased stretching and flexibility will provide huge benefits. HFC Website: All workouts will be posted on the website, www.hfcstriders.com on the Discussion Board. Also, look for the postings regarding weekend activities. Happy Harrier Season, Rich Hart | | | | jake_os Posts: 1459 | posted: 09-27-10 1:57pm
For $3, you can get in a great workout and preview parts of the Franklin Park XC course. This Sunday. I am planning on being there. Join me for some mud (hopefully)! 10/3 Boston Parks & Rec/USATF-NE All-Comers Meet, Franklin Park, 9:30 am Hosted by Boston Parks/USATF. Youth 14 and under 1.1 mi, Open 5K Enter day of meet only. 617-566-7600 Parking and start is by White Stadium, near the back of the Zoo. | | | | joec Posts: 1393 | posted: 09-26-10 10:35pm
NIANTIC BAY HALF MARATHON Sept. 26, 2010 Rocky Neck State Park, East Lyme, CT ***** RESULTS IN GUNTIME ORDER ***** Place Div/Tot Div Guntime Name Ag S Race# City/state Nettime Pace ===== ======== ===== ======= ===================== == = ===== ======================= ======= ===== 1 1/75 M3039 1:15:22 Brian Nelson 30 M 590 Ellington CT 1:15:21 5:45 2 1/91 M4049 1:17:37 Brad Overturf 43 M 264 Norwich CT 1:17:37 5:56 3 2/75 M3039 1:18:13 Justin Renz 38 M 448 Milton MA 1:18:13 5:58 Tache Realty Wicked Half Marathon Salem, MA 09/25/10 Place Div/Tot Bib Name Ag City St Finish Pace 177 6/112 466 Bettina Toner 41 Dedham MA 1:49:23 8:20 (top 50 female) | | | | gary Posts: 1948 | | posted: 09-24-10 6:22pm Hey Gang. Well, it's official. We're having a family friendly BBQ on Saturday the 16th in beautiful downtown South Easton Mass. Please RSVP with a body count. Feel free to BYOB and your favorite specialty dish if you'd like. Please RSVP and email me at glmcnamee@gmail for address and directions. Hope to see you on the 16th! Gary | | | | joec Posts: 1393 | posted: 09-23-10 9:23pm
I have updated the Grand Prix standings and races in the news page. Please post if you see any errors. The standings are up to date through the Portland Ale 10k. | | | | Tim Resker Posts: 131 | posted: 09-23-10 8:08pm
Who can help me understand proper long (mile) interval pace for increasing lactate threshold? Here is my current fitness level: 5:45 mile (from handicap) Probably a 19:15 5K. Probably around 41. So I've been doing mile repeats in 6:30'ish. Is this too fast? | | | | joec Posts: 1393 | posted: 09-23-10 7:51pm
This crazy race looks like a lot of fun. It was last week in Windham, NY. Lots of mud and obstacles and hills. http://www.warriordash.com/register2010_northeast.php | | | | mudcat92 Posts: 182 | posted: 09-22-10 11:44pm
Just a reminder to all members to pay your annual dues, if you haven't already. Cost is $35 per year, per member. Make checks payable to "Jim Clifford" Mail to: 31 Buckingham Road Norwood, MA 02062 Stride on... Jim Clifford HFC Club Treasurer | | | | GiantsFan Posts: 1093 | posted: 09-22-10 12:41pm
HFC Workout, September 22, 2010 @ Xaverian / Polaroid @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workouts Group I: 6800 Meters 2 x 200 5K Pace w/ 200 Jog Rest 4 x 1200 Race = Tempo (Race + 15/20 seconds per 1200) Rest = 90 seconds 800 Race Pace (Pace should drop by 10/12 seconds per 800) 800 Goal Race Pace (Another 5 seconds faster) Group II: 5400 Meters 2 x 200 5K Pace w/ 200 Jog Rest 5 x 800 Race = Tempo (Race + 15/20 seconds per 1200) Rest = 90 seconds 600 Race Pace 400 What you got? Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: Similar theme from the last several weeks, with the short rest, and tempo running. For the last few intervals, you can accelerate the turnover. Maintain the short rest, and run with people who are within a short range of time, so the rest period is not compromised. Enjoy. Race Update: Another outstanding Race weekend. We had Striders everywhere. Our Pub Series dominance continues, with others representing the Green well. Congratulations. Fall General Meeting: We will have our annual fall meeting tonight at Lewis after practice (approx. 8:15). It is important that we get the workout moving due to the decreasing daylight, and the scheduled meeting. Clothing will be distributed to those who have yet to receive it. Hope to see you there. Cross Country: The Cross Country schedule is looming in front of us, and hopefully, we�ll have a solid representation on the trails. Some training suggestions will follow, but if you are going to run some of the races, it is important that you start to prepare as soon as possible. The pounding on the legs is different than the roads, so get yourself acclimated. Details will follow. Non-Running Conditioning: There are many things that you can do to supplement your running workouts. Many of these things can be done at home and can be done to fit your time schedule. Your sessions can last anywhere from 15 minutes to an hour. The options include better /more often / longer stride sessions at the end of runs, core work, flexibility drills, push-up / crunches circuit, or barefoot drills. Whatever will get you faster, more flexible, healthier, is a plus. If the time that you can run is consistent, and can�t be expanded, add these �at home in the house� things to improve. Weekends: Make sure that you are getting in at least one long run per week. It should be 25 to 30% longer than a typical distance run. Include up-tempo stretches when you feel good. Throw in a couple of 10 minute surges, or pushes. This is supposed to be a hard effort, so take advantage of it. Obviously, this type of workout does take some planning, and weekends usually provide the best opportunity. When possible, it is important for the day before to include some up-tempo, shorter intervals. Some suggested examples are 8 x 400, 10 x 300, or 12 x 200. These could be done on the track, road, or on trails. Feel smooth, relaxed, and �fast�. Also, long runs can be done the day after a race. Just make sure that your following day is an easy recovery run. Enjoy the time outdoors. Look for the postings regarding any additional running groups. Stretching: Stretch well and stretch often. Flexibility is essential for good racing, better stride length, relaxed running, and injury prevention. Stretch before and after runs, and if you are sitting in front of the TV for a half hour. Increased stretching and flexibility will provide huge benefits. HFC Website: All workouts will be posted on the website, www.hfcstriders.com on the Discussion Board. Also, look for the postings regarding weekend activities. See you at the meeting, Rich Hart | | | | cdieh Posts: 840 | posted: 09-20-10 8:35am
Brenda getting a win in Foxoboro 8th Annual Healthy Futures 5k Road Race Foxboro, MA, September 19, 2010 9 20:29 6:36 1 50-98 1 F 179 Brenda Egizi Westwood,MA John Sullivan in Roslindale with a master win. Cops for Kids Roslindale, MA, September 19, 2010 1 17:56 5:47 1 01-39 1 M 408 David Flynn Roslindale,MA 2 18:05 5:50 1 40-69 2 M 368 John Sullivan West Roxbury,MA Emily w/ a win Sonia's Run 5K West Roxbury, MA, September 18, 2010 Place Name Div Town St Time ===== =================== ===== ================== == ======= 1 Simonetta Piergenti F3039 WILMINGTON MA 20:14 2 Jen Egan F4049 WALPOLE MA 23:42 3 Emily Howard F2029 NORWOOD MA 24:16 Crackerbarrell 5k Road Race Wrentham, MA, September 18, 2010 WOMEN AGE GROUP 40-49 PLC Time Pace PLC/Group PLC/Sex Bib# Name Town, State Spec. Team 1 21:07 6:49 1 40-49 5 F 281 Madalena Boudreau Fall River,MA 2 21:50 7:03 2 40-49 7 F 241 Laura Dambroski Franklin,MA 3 22:28 7:15 3 40-49 10 F 201 Linda Sutherland Walpole,MA | | | | joec Posts: 1393 | posted: 09-19-10 10:31pm
17 380 Bobby Bligh 46 17/295 M 3/92 M4049 WAKEFIELD MA HFC STRIDERS 35:43 35:43 5:45 263 165 Kathleen Yoh 50 88/380 F 16/52 F5059 TOPSFIELD MA HFC STRIDERS 53:00 52:53 8:31 | | | | joec Posts: 1393 | posted: 09-19-10 10:04pm
Steve and Justin dueling it out at the downtown 5k. 73 56/1471 M0139 17:12 17:11 5:32 Justin Renz 38 M 200 Milton MA 76 8/645 M4049 17:16 17:14 5:33 Steve Neri 43 M 122 North Providence RI The top ten. Tarpy should have run this race with these speedsters: 1 1/1471 M0139 14:00 14:00# 4:31 Robert Cheseret 27 M 212 Colorado Springs CO 2 2/1471 M0139 14:01 14:01# 4:31 Ben Bruce 28 M 16 Eugene OR 3 3/1471 M0139 14:04 14:04# 4:32 Herbert Olcuti 24 M 49 New Paltz NY WESTCHESTER TC 4 4/1471 M0139 14:05 14:04# 4:32 Aaron Braun 23 M 19 Flagstaff AZ 5 5/1471 M0139 14:06 14:06# 4:33 Andy Biladeau 23 M 11 Charlottesville VA 6 6/1471 M0139 14:10 14:09# 4:34 Kyle Alcorn 25 M 18 Mesa AZ 7 7/1471 M0139 14:12 14:12# 4:35 Jordan Horn 26 M 17 Flagstaff AZ 8 8/1471 M0139 14:22 14:22# 4:38 Frank Tinney 24 M 34 Ann Arbor MI IVY LEAGUE 9 9/1471 M0139 14:25 14:25# 4:39 Nate Jenkins 29 M 7 Andover MA 10 10/1471 M0139 14:30 14:30# 4:40 Ruben Sanca 23 M 14 Dorchester MA | | | | general_Lee Posts: 537 | posted: 09-18-10 11:44am
Sunday, September 19, 2010 9:00am - 11th Annual Portland Trails - Trail to Ale 10K Pub Series Race and HFC Mens Series Race Great post-race put on by Shipyard brewery. http://www.trails.org/ | | | | GiantsFan Posts: 1093 | posted: 09-16-10 10:10pm
Hello Everyone, We have traditionally held a general meeting each fall to go over our most pressing nneeds for the upcoming seasons / months. We will have this fall's meeting next Wednesday, September 22, at Lewis'. The meeting will start at approximately 8:15 (or at the conclusion of practice). We will have our usual agenda topics (listed below), but if you wish for a subject to be included in the agenda, please email me by Tuesday night at umbtrack@aol.com. Hope to see you at the meeting. Rich Hart AGENDA: Fall Racing Schedule Cross Country Indoor Meets / Practice sites Winter Outdoor Practice Sites Clothing Purchases Communication Czar's report Financial Status (General Report) Membership Report See as many of you as possible on Wednesday night. | | | | GiantsFan Posts: 1093 | posted: 09-15-10 11:44am
HFC Workout, September 15, 2010 @ Xaverian / Polaroid @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workouts Group I: 6400 Meters 2 x 200 5K Pace w/ 200 Jog Rest 1200 5K Race Pace Rest = 90 seconds 2 x 1000 �Tempo� (5K RP + 15/20 seconds, Ex.: 15:40 = 5:00per = 3:07 + 15 = 3:22) 2 x 800 �Up-Tempo� (5K RP + 10 seconds, Ex.: 15:40 = 5:00 = 2:30 + 10 = 2:40) 2 x 400 5K Race Pace Group II: 5000 Meters 2 x 200 5K Pace w/ 200 Jog Rest 1000 5K Race Pace Rest = 90 seconds 2 x 800 �Tempo� (5K RP + 15 seconds, 2 x 600 �Up-Tempo� 2 x 400 5K Race Pace Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: Similar theme from the last few weeks, with the short rest, and tempo style running in the middle. For the last few intervals, you can apply a bit more speed, but they should not be raced, especially for those who are actually racing this weekend. Maintain the short rest, and run with people who are within a short range of time, so the rest period is not compromised. Enjoy. Race Update: Great job by many this weekend. Congrats to those who raced down the Cape, and at the Coombs race. Also, a tip of the hat to those who laced them up at the �Not as good as when Bryan ran it� Ollie Road Race. Outstanding times up front for the Pub Series race, and a strong showing in Abington. A �well done� to all, and good luck to those running the Pub Series 10K this weekend. Non-Running Conditioning: There are many things that you can do to supplement your running workouts. Many of these things can be done at home and can be done to fit your time schedule. Your sessions can last anywhere from 15 minutes to an hour. The options include better /more often / longer stride sessions at the end of runs, core work, flexibility drills, push-up / crunches circuit, or barefoot drills. Whatever will get you faster, more flexible, healthier, is a plus. If the time that you can run is consistent, and can�t be expanded, add these �at home in the house� things to improve. Weekends: Make sure that you are getting in at least one long run per week. It should be 25 to 30% longer than a typical distance run. Include up-tempo stretches when you feel good. Throw in a couple of 10 minute surges, or pushes. This is supposed to be a hard effort, so take advantage of it. Obviously, this type of workout does take some planning, and weekends usually provide the best opportunity. When possible, it is important for the day before to include some up-tempo, shorter intervals. Some suggested examples are 8 x 400, 10 x 300, or 12 x 200. These could be done on the track, road, or on trails. Feel smooth, relaxed, and �fast�. Also, long runs can be done the day after a race. Just make sure that your following day is an easy recovery run. Enjoy the time outdoors. Look for the postings regarding any additional running groups. Stretching: Stretch well and stretch often. Flexibility is essential for good racing, better stride length, relaxed running, and injury prevention. Stretch before and after runs, and if you are sitting in front of the TV for a half hour. Increased stretching and flexibility will provide huge benefits. HFC Website: All workouts will be posted on the website, www.hfcstriders.com on the Discussion Board. Also, look for the postings regarding weekend activities. Write it down, Patriots � Giants rematch in Febuary, Rich Hart | | | | AjHDr0p Posts: 765 | posted: 09-14-10 12:13pm
I was planning on trying to get 8-10 on the roads of Norwood if anyone is interested this Wednesday. If we go 10 maybe try to leave closer to 6:30 to get back at a decent time. Let me know if anyone is interested. Pace somewhere around 7:30's | | | | cckelly Posts: 798 | posted: 09-12-10 8:06pm
John Sullivan is feasting on his new age group (not that a 40 year old was even fast enough to get in front of him) Did I miss anyone?? 8 25:24 5:47 John Sullivan 50 M 48 West Roxbury 61 32:27 7:23 Linda Sutherland 45 F 453 Walpole MA | | | | joec Posts: 1393 | posted: 09-12-10 7:06pm
Chris Kelly, Brenda, Gary,and the Coombs brothers represented HFC at the Coombs race with a 2nd place for Chris and Brenda scoring big HFC series points, and Gary back from injury. Great job! Jeff Coombs 5k Memorial Road Race 9/12/10 1 492 17:30 TOM DUGGAN M OVER WHITMAN 05:39 2 577 17:42 CHRIS KELLY M OVER WESTWOOD #N/A 05:42 22 488 21:00 BRENDA EGIZI F OVER WESTWOOD 06:46 101 604 24:48 GARY MCNAMEE M 40 49 S. EASTON #N/A 08:00 102 8 24:48 CHARLES COOMBS M 50 59 SANDWICH 08:00 111 9 25:00 DOUG COOMBS M 40 49 ABINGTON 08:04 | | | | joec Posts: 1393 | posted: 09-12-10 7:01pm
Excellent running by HFC at the Mighty Meehan. Lee breaks the tie for pub series points with a 2nd place finish to Joe Navas and Jason moves to 1st master as Picklesimer was a no show as he heard that Jason was angry today. Meaghan stays even at 3rd female in the pub series and TJ is 1 point behind Lee. Mighty Meehan 5k Run/Walk PLC Time Pace PLC/Group PLC/Sex Bib# Name Town, State Spec. Team 1 15:24 4:58 1 30-39 1 M 1449 Joseph Navas North Eastham,MA 2 15:39 5:03 2 30-39 2 M 1634 Lee Danforth 3 15:42 5:04 3 30-39 3 M 1374 TJ Unger Roslindale,MA 4 15:50 5:06 1 40-49 4 M 1546 Jason Cakouros 11 16:36 5:21 8 40-49 11 M 1457 Michael Norton East Falmouth,MA 17 17:08 5:32 11 40-49 17 M 1217 Phil Parks Abington,MA 30 18:29 5:58 5 50-59 29 M 1186 Jimmy Fallon Walpole,MA 40 19:14 6:12 3 20-29 3 F 1311 Meaghan Scearbo Wakefield,MA 41 19:15 6:13 18 40-49 38 M 1315 Joe Ciavattone Milton,MA 57 20:00 6:27 23 40-49 50 M 1469 Chris Diehl Dedham,MA 62 20:25 6:35 26 40-49 55 M 1187 Steve Houde Medway,MA 112 23:11 7:29 35 40-49 93 M 898 Jeff Cahill Mansfield, MA | | | | Tim Resker Posts: 131 | posted: 09-10-10 1:39pm
Anybody up for roughly 10M run early Sunday AM (like 7am)? Dedham/Westwood/Norwood area. tresker@comcast.net if you're interested. | | | | EFGroden Posts: 1060 | posted: 09-09-10 6:53pm
After a three month hiatus, the Pub Series rolls into its final three races beginning this Sunday. Let�s review the men�s standings: 2010 Pub Series XIII Men's Standings After 3 Races 1. TJ Unger, Roslindale, Ma 144 1. Lee Danforth, Dedham, Ma 144 3. Greg Picklesimer, Newton, Ma 142 4. Jason Cakouros, Milton, Ma 141 5. Terry McNatt, Needham, Ma 132 Our very own HFC runners are poised to finish 1-2-3 and get some very nice press coverage from Fitz and Michelle (maybe another cover shot?). Pecking order still TBD. The races include a 9/12 5K in West Dennis, a 9/19 10K in Portland, ME and a 10/12 finale 3M in Newton. Each fun races, even if you are not in the Pub Series hunt. Put any or all on your racing or spectating schedule if you can. As for the lead contestants: Mr. Unger has been quietly ripping up his PR note card and replacing it with big time drops at every distance (above the mile). You may have also noticed that he was the time winner in the 2x1relay and handicap mile races, as well as the outright winner of the Goggin Deuce, all in fast times. Mr. Danforth raced for the win at Corib (the 3rd Pub Series race), as the summer dawned, and has been consistently consistent in his summer races, finishing mere clicks off Mr. Unger in the relay, mile and deuce. Mr. Cakouros is angry and he is not afraid to let that be known. He does not do second fiddle, third fiddle or any damn fiddle. Do not dismiss veteran savvy, homefield Maine advantage, general orneriness, as well as willingness and ability to beat anyone, anytime, any distance. Club runners are near the top of the standings in Women�s Open (Meaghan � 3rd) and Men�s Seniors (Jimmy Fallon � 2nd). Plenty of fabulous racing ahead. Please, no wagering! | | | | Dano Posts: 361 | posted: 09-09-10 1:53pm
2nd Annual Bernie's Run) Hosted by The Village Manor Proceeds to benefit the Dedham Education Foundation DATE: Sunday, October 3, 2010 TIME: 11:30am - Registration by 11:15 AM. COURSE: 3 miles Accurate Mile Markers and splits,waterstop The course is primarily flat. NO SPRAGUE STREET HILL, WE PROMISE! ENTRY FEE: $20 Pre-entry / $25 day of the race Numbers may be picked up the day of the race or the night before. Proceeds to benefit the Dedham Education Foundation New in 2010 / Pasta Dinner: New to the race is a pasta dinner for the preregistered runners and a guest or register that night, Saturday evening October 2nd from 6-8 PM. Stop by pick up your number or register that night and enjoy the pre-race carbo meal. T-SHIRTS: Commemorative shirts to the first 200 entries. Post-race refreshments include considerable food and beverages. AWARDS: Top 3 Female and Male Open, Top 3 Masters (40 yrs or older) Top Male and Female High School (14-19) and Youth under 14. Bernie's Run is limited to the first 300 registered runners Register online at www.active.com Entry forms are available at The Village Manor or local gyms and businesses. If you can't run the 3 miles a 1 mile walk is also offered and if that is still daunting please stop by to cheer on the runners, walkers get a few raffle tickets and enjoy the post race festivities. If you have a question or would like to make a donation or donate a raffle item please contact Dan Hart at dnlhart@hotmail.com. Checks Payable To: The Dedham Education Foundation Mail to: The Village Manor, 427 Sprague Street, Dedham, MA 02026 | | | | GiantsFan Posts: 1093 | posted: 09-08-10 8:15am
HFC Striders September 8, 2010 6:30 @ Xaverian Group 1: 2 x 200 5K Race Pace, Jog 200 for rest. 1600 Pace = 5K Race Pace + 30 seconds Rest = 90 seconds 4 x 800 Pace = 5K RP + 15 seconds Rest = 60 seconds, 2 minutes after #4 1200 Pace = 5K RP Group #2: 2 x 200 5K Race Pace, Jog 200 for rest 1200 Same as above, Pace & Rest 3 x 800 1000 5K Race Pace 15 Minute Warm-Down (Minimum) Similar to last week. The idea is to get your body used to adjusting to the fatigue that you're establishing (processing the lactic acid gradually, which will teach your body to do it in a race). Due to the short rest, we may have small groups tonight to avoid big front-to-back gaps. Let's try to get out the parking lot by 6:45, and be active, and warming-up when you return back to thetrack. Daylight is starting to become an issue, and the warm-up process can still improve. Off to Holy Cross for the New England meetings. | | | | gary Posts: 1948 | | posted: 09-03-10 8:31am Hey Guys I was out on the Boston Marathon course yesterday and had a thought. Do you think there would be any interest in a DVD/video "Running the Boston Marathon in an hour?" Basically, I was thinking of a treadmill run that would show the entire course in an hour from the runner's point of view. This way a treadmill runner would get to see landmarks etc. and get familiar with the entire course in one 60 minute run. I also plan to have videos of "Running the Boston Marathon in 3 hours, 4 hours, 5 hours that is more in line with goal paces but since most folks won't run the whole thing but segments at a time on their treadmill, I thought one 60 minute run covering the whole course may be of interest. I plan to have a video speed controller for the treadmill that will speed up and slow down the video based on the speed of the treadmill but don't think that will be ready till after Boston 2011. Feedback on the above thughts, good or not are GREATLY appreciated. Thanks | | | | GiantsFan Posts: 1093 | posted: 09-01-10 1:15pm
HFC Workout, September 1, 2010 @ Xaverian / Polaroid @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workouts Group I: 6800 Meters 2 x 200 5K Pace w/ 200 Jog Rest 1200 5K Pace Rest = 2 Minutes 4 x 1000 Pace = �Tempo� (Race + 30 seconds) (Ex.: 18:40 = ~6:00 = 3:45 + 30 = 4:15, or 15:30 = 5:00 = 3:07 + 30 = 3:37) Rest = 90 seconds, 2 Minutes after #4 1200 Race Pace Group II: 2 x 200 5K Pace w/ 200 Jog Rest 1000 5K Pace Rest = 2 Minutes 4 x 800 Pace = �Tempo� (Race + 30 seconds) (Ex.: 18:40 = ~6:00 = 3:00 + 30 = 3:30, or 15:30 = 5:00 = 2:30 + 30 = 3:00) Rest = 90 seconds, 2 Minutes after #4 1000 Race Pace Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: Nice strength workout tonight. It is very important to keep the middle part at �Tempo� pace, (especially in light of the heat). You are trying to train your body to metabolize your lactic acid as efficiently as possible. When you do intervals too hard, you build the acid up in your body, but you don�t process it well because it accumulated too rapidly. You need the warm-down run, and ensuing recovery day to get the l.a. out of your system. When you do a workout such as this, your body is learning how to process the acid while you are running. This will allow you to feel more comfortable at an accelerated pace. The more that you can push this threshold of fast, yet comfortable, the faster that you will go in a race. Stonehill Skyhawk Cross Country Relay: The annual Skyhawk Relays will take place at Stonehill College in Easton on Saturday, September 4. The high school races begin at 9:00, followed by the Women�s Open at 10:30, and the Men�s Open race at 11:15. Each competitor on the 3 person teams will run 2 x 1 mile loops (accurately wheel measured). Team entry fee is $15 per team (or $5 each). Those interested should post their intentions on the message board. I will take the entries by the end of next week. Non-Running Conditioning: There are many things that you can do to supplement your running workouts. Many of these things can be done at home and can be done to fit your time schedule. Your sessions can last anywhere from 15 minutes to an hour. The options include better /more often / longer stride sessions at the end of runs, core work, flexibility drills, push-up / crunches circuit, or barefoot drills. Whatever will get you faster, more flexible, healthier, is a plus. If the time that you can run is consistent, and can�t be expanded, add these �at home in the house� things to improve. Weekends: Make sure that you are getting in at least one long run per week. It should be 25 to 30% longer than a typical distance run. Include up-tempo stretches when you feel good. Throw in a couple of 10 minute surges, or pushes. This is supposed to be a hard effort, so take advantage of it. Obviously, this type of workout does take some planning, and weekends usually provide the best opportunity. When possible, it is important for the day before to include some up-tempo, shorter intervals. Some suggested examples are 8 x 400, 10 x 300, or 12 x 200. These could be done on the track, road, or on trails. Feel smooth, relaxed, and �fast�. Also, long runs can be done the day after a race. Just make sure that your following day is an easy recovery run. Enjoy the time outdoors. Look for the postings regarding any additional running groups. Stretching: Stretch well and stretch often. Flexibility is essential for good racing, better stride length, relaxed running, and injury prevention. Stretch before and after runs, and if you are sitting in front of the TV for a half hour. Increased stretching and flexibility will provide huge benefits. HFC Website: All workouts will be posted on the website, www.hfcstriders.com on the Discussion Board. Also, look for the postings regarding weekend activities. September 1? How did this happen so quickly? Rich Hart | | | | GiantsFan Posts: 1093 | posted: 08-25-10 2:39pm
Jim Goggin "Deuce" Distance: 2 Miles Date: Thursday, 8/26/10 Time: ~7:30pm Entry Fee: $1 (Exclusively Day-of Entry) Place: Joe Moakley Stadium, South Boston Prizes: Sponsored by Sam Adams Beer Meet Director: Bryan Van Dorpe *** Grande Prix Event | | | | GiantsFan Posts: 1093 | posted: 08-25-10 12:16pm
HFC Workout, August 25, 2010 @ Xaverian / Polaroid @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workouts Group I: 2 x 200 5K Pace w/ 200 Jog Rest 800 � 800 � 400 x 3 Sets Pace = 5K Race Pace Rest = 90 seconds after each, 2 minutes between sets Group II: 2 x 200 5K Pace w/ 200 Jog Rest 800 � 800 � 400 x 2 Sets Pace = 5K Race Pace Rest = 90 seconds after each, 2 minutes between sets Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: Stay steady and consistent. The first set should be the same as the third. Keep the rest periods honest (one person from each group should time the rest, and let people in the group know when the time is up). If you�re feeling antsy, pick it up during the last 800 and 400. I regret that I will not be able to attend due to the start-of-the-year athletic staff meeting here at school. Sorry. Goggin Deuce / Grande Prix Event: The annual �Goggin Deuce� will be held tomorrow night at Moakley Stadium along the water in beautiful Southie-by-the-Sea. The 2 Mile event will start at approximately 7:30, following the last event of the summer series of track meets run by club member Bryan Van Dorpe. This is a Grande Prix Scoring event. Prizes donated by the �Sam Adams Brewery� will be distributed to the top Open and Masters finishers. Hope to see you there. Stonehill Skyhawk Cross Country Relay: The annual Skyhawk Relays will take place at Stonehill College in Easton on Saturday, September 4. The high school races begin at 9:00, followed by the Women�s Open at 10:30, and the Men�s Open race at 11:15. Each competitor on the 3 person teams will run 2 x 1 mile loops (accurately wheel measured). Team entry fee is $15 per team (or $5 each). Those interested should post their intentions on the message board. I will take the entries by the end of next week. Non-Running Conditioning: There are many things that you can do to supplement your running workouts. Many of these things can be done at home and can be done to fit your time schedule. Your sessions can last anywhere from 15 minutes to an hour. The options include better /more often / longer stride sessions at the end of runs, core work, flexibility drills, push-up / crunches circuit, or barefoot drills. Whatever will get you faster, more flexible, healthier, is a plus. If the time that you can run is consistent, and can�t be expanded, add these �at home in the house� things to improve. Weekends: Make sure that you are getting in at least one long run per week. It should be 25 to 30% longer than a typical distance run. Include up-tempo stretches when you feel good. Weekends usually provide the best opportunity. When possible, it is important for the day before to include some up-tempo, shorter intervals. Some suggested examples are 8 x 400, 10 x 300, or 12 x 200. These could be done on the track, road, or on trails. Feel smooth, relaxed, and �fast�. Look for the postings regarding any additional running groups. Stretching: Stretch well and stretch often. Flexibility is essential for good racing, better stride length, relaxed running, and injury prevention. Stretch before and after runs, and if you are sitting in front of the TV for a half hour. Increased stretching and flexibility will provide huge benefits. HFC Website: All workouts will be posted on the website, www.hfcstriders.com on the Discussion Board. Also, look for the postings regarding weekend activities. Perfect weather for the week to start practice, Rich Hart | | | | jake_os Posts: 1459 | posted: 08-18-10 4:25pm
SUGGESTED Workout For Everyone! 4 x 400,400,800 w/200,200,400 rest @your 5K race pace e.g. 19 minute 5K people 4 x 90, 90, 3:00 If that is too extreme, do 3 sets. | | | | joec Posts: 1393 | posted: 08-18-10 11:35am
Just an FYI - the web site login issues are worse today. You may have to login 4 or 5 times before it allows yo to post. I also recommend using notepad for typing your comments and copy/paste it into the discussion board. We have someone working on fixing this but it will take some time... | | | | gary Posts: 1948 | | posted: 08-16-10 9:09pm I have an injured hip but am noticing that 5 of the 6 "today's run" posts are from the HFC Crew in Nebraska? WTF? | | | | speedstar3 Posts: 221 | posted: 08-13-10 12:26pm
how about having the googin 2 mile at Xaverian(on the 25th) in stead of southie. we would have more turn out! | | | | GiantsFan Posts: 1093 | posted: 08-11-10 1:23pm
HFC Workout, August 11, 2010 @ Xaverian / Polaroid @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workouts Group I: 6800 Meters (~4.2 Miles) 2 x 200 5K Pace w/ 200 Jog Rest 1600 Pace = 5K �Tempo� (Mile + 30 seconds) (Ex.: 15:30 = 5:00 = 5:30 or 18:36 = 6:00 = 6:30) Rest = 90 seconds 6 x 800 Pace = 5K Race Pace, #6 can be quicker Rest = 90 seconds Group II: 5600 Meters (~3.5 Miles) 2 x 200 5K Pace w/ 200 Jog Rest 1200 Pace = 5K �Tempo� (Mile + 30 seconds) (Ex.: 17:05 = ~5:30 = 4:07) Rest = 90 seconds 5 x 800 Pace = 5K Race Pace, #5 can be quicker Rest = 90 seconds Group III: 4200 Meters (~2.6 Miles) 2 x 200 5K Pace w/ 200 Jog Rest 800 Pace = 5K �Tempo� (Mile + 45 seconds) Rest = 90 seconds 5 x 600 Pace = 5K Race Pace, #5 can be quicker Rest = 90 seconds Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: After a few weeks of some quicker stuff, it�s back up to volume intervals. The longer interval at the start should create some fatigue (this will build somewhat quicker through the remainder of the workout). As always, rests should not be lengthened. Run in similar groups to maintain the integrity of the times. Have fun. HFC / Lewis� T-Shirts: As many of you know, Lewis� has graciously offered to buy us 50 shirts this year due to our loyalty on Wednesday nights. In the past, we have split the cost (we�d buy 25, they�d do the same). However, this year they bought them all. The green 2010 version will be available at practice to all dues paying members. As always, please wear the shirts to the post-practice social. The sentiment has been expressed that we have already paid for these shirts with our patronage, which is probably true, but the reality is that they didn�t have to do anything. Instead, they footed the $500 bill. May we enjoy their ambiance, good food, and good cheer for many years to come. Non-Running Conditioning: There are many things that you can do to supplement your running workouts. Many of these things can be done at home and can be done to fit your time schedule. Your sessions can last anywhere from 15 minutes to an hour. The options include better /more often / longer stride sessions at the end of runs, core work, flexibility drills, push-up / crunches circuit, or barefoot drills. Whatever will get you faster, more flexible, healthier, is a plus. If the time that you can run is consistent, and can�t be expanded, add these �at home in the house� things to improve. Upcoming Races: Upcoming races of note include the 4 x Mile Relay at Joe Moakley Stadium in South Boston on Thursday, August 12, the �Goggin Deuce� (a Grande Prix event) in Southie on Thursday, August 26, and the 3 x 2 Mile Skyhawk Relays (Cross Country style) at Stonehill College on Saturday, September 4. Weekends: Make sure that you are getting in at least one long run per week. It should be 25 to 30% longer than a typical distance run. Include up-tempo stretches when you feel good. Weekends usually provide the best opportunity. When possible, it is important for the day before to include some up-tempo, shorter intervals. Some suggested examples are 8 x 400, 10 x 300, or 12 x 200. These could be done on the track, road, or on trails. Feel smooth, relaxed, and �fast�. Look for the postings regarding any additional running groups. Stretching: Stretch well and stretch often. Flexibility is essential for good racing, better stride length, relaxed running, and injury prevention. Stretch before and after runs, and if you are sitting in front of the TV for a half hour. Increased stretching and flexibility will provide huge benefits. HFC Website: All workouts will be posted on the website, www.hfcstriders.com on the Discussion Board. Also, look for the postings regarding weekend activities. Can you believe that it�s already Aug. 11?, Rich Hart | | | | GiantsFan Posts: 1093 | posted: 08-10-10 11:31pm
Sorry to see that Antonio Pettigrew died. He may have been a PED user, but he was one of the steadiest 400 guys for a long time. Over the last bunch of years, he had become a very good sprint coach at UNC. He was only 42, and the believed cause of death was a hemorrage. | | | | jjrenz Posts: 743 | posted: 08-10-10 8:51am
I would like to try to put a team together for the relay Thursday evening. Is there anyone else interested in running a hard 1600m race? | | | | speedstar3 Posts: 221 | posted: 08-06-10 1:43pm
i am going to run at 10 at cutler tomorrow am.. Kendrick st on the needham /newton line parking avail http://www.newtonconservators.org/23cutler.htm http://www.mass.gov/dcr/parks/metroboston/cutlerPark.htm | | | | gary Posts: 1948 | | posted: 08-02-10 3:35pm Any interest? | | | | GiantsFan Posts: 1093 | posted: 07-28-10 12:08pm
HFC Workout, July 28, 2010 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workouts Road Group: 60 to 90 minutes 20 minute �Tempo� in the middle of the run. 8 x 80m Strides must follow Group 1: 6000 Meters (~3.75 miles) 2 x 200 5K Pace - Jog the 200 rest. 4 x 800 5K Pace (Ex.: 18:36 5K = 6:00 per mile = 3:00) Rest = 90 seconds 3 Minutes 6 x 400 5K Pace � 5 seconds (Ex.: 18:36 = 6:00 = 90 � 5 = 85 seconds) Rest = 90 seconds Warm-Down Group 2: 4400 Meters (~2.75 miles) 2 x 200 5K Pace - Jog the 200 rest. 3 x 800 5K Pace (Ex.: 18:36 5K = 6:00 per mile = 3:00) Rest = 90 seconds 3 Minutes 4 x 400 5K Pace � 5 seconds (Ex.: 18:36 = 6:00 = 90 � 5 = 85 seconds) Rest = 90 seconds Warm-down for 15 minutes Pawtucket Red Sox Rehab Starts: (6:45 for some, ~7:45 for the late wave) 30 to 35 minutes 6 Strides to follow Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: Quick repetition is the key. The 400�s should be quicker (good simulator for next week when the racing gets tough on the second half). As always, run with a tight group so the rest is not compromised. Those who would like to lengthen the workout can do 6 x 800�s. Post-Workout: Make sure that you are adding something extra to your routine. The options include better /more often / longer stride session at the end of runs, core work, flexibility drills, push-up / crunches circuit; whatever will get you faster / more flexible / healthier / all-of-the-above. Handicap Mile: We will be having our annual Handicap Mile next Wednesday, August 4. Estimated mile times will be taken prior to the race. Relay splits may be used as a reference. Estimates must be accurate for the race to be competitive. The actual race will start at 7:15 in the �Polaroid� (now UTI) parking lot. Other upcoming races of note include the 4 x Mile Relay at Joe Moakley Stadium in South Boston on Thursday, August 12, the �Goggin Deuce� (a Grande Prix event) in Southie on Thursday, August 26, and the 3 x 2 Mile Cross Country relay at Stonehill College on Saturday, August 4. Weekends: Make sure that you are getting in at least one long run per week. It should be 25 to 30% longer than a typical distance run. Include up-tempo stretches when you feel good. Weekends usually provide the best opportunity. When possible, it is important for the day before to include some up-tempo, shorter intervals. Some suggested examples are 8 x 400, 10 x 300, or 12 x 200. These could be done on the track, road, or on trails. Feel smooth, relaxed, and �fast�. Look for the postings regarding any additional running groups. Stretching: Stretch well and stretch often. Flexibility is essential for good racing, better stride length, relaxed running, and injury prevention. Stretch before and after runs, and if you are sitting in front of the TV for a half hour. Increased stretching and flexibility will provide huge benefits. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend activities. Hope that you aren�t getting any phone calls from Mel Gibson, Rich Hart | | | | hbrunner Posts: 661 | posted: 07-25-10 7:18pm
SWIM BIKE RUN OVERALL RANK DIV.POS. 1:31:35 5:46:18 3:42:18 11:14:07 405 82 At Lake Placid today..........I believe about a 15 minute improvement from last year............nice work,Frank! | | | | GiantsFan Posts: 1093 | posted: 07-23-10 1:03pm
Lewis' (on the corner of Central and Cottage Streets) has agreed to again sponsor our 2010 t-shirts, but with an added commitment. In the past, Lewis' has bought 25 shirts for us, and we buy the other 25 (for a total of 50 for those who are Math-Challenged). This year, they are buying all 50 for us. The GM said that they really appreciate our year-round patronage, and he has seen the shirts at local races (especially the Norwood Turkey Trot). Details on the shirts will be posted as known. | | | | T_Vo Posts: 1038 | posted: 07-23-10 11:25am
A few of us are doing a tempo run in Sharon tomorrow. Meeting at the HS at 10 am. Tentative plan is 2 mile wu, 4 miles at ~6:25 pace, 2 mile cd. Perhaps a swim in the pond afterwards. | | | | GiantsFan Posts: 1093 | posted: 07-21-10 2:34pm
HFC Workout, July 21, 2010 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workouts Road Group: 60 to 90 minutes 20 minute �Tempo� in the middle of the run. 8 x 80m Strides must follow Group 1: 6800 Meters (~ 4.25 Miles) 2 x 200 5K Pace - Jog the 200 rest. 1 x 1600 5K to 5M pace / shift at the 800 Rest = 2 minutes 4 x 800 5M pace Rest = 90 seconds rest, & 2 minutes after #4 1 x 1200 5K � 2 seconds per 400 Rest = 2 minutes 1 x 400 Warm-Down Group 2: 5400 Meters (~3.35 Miles) 2 x 200 5K Pace - Jog the 200 rest. 1 x 1200 5K to 5M pace / shift at the 800 Rest = 2 minutes 3 x 800 5M pace Rest = 90 seconds rest, & 2 minutes after #4 1 x 1000 5K � 2 seconds per 400 Rest = 2 minutes 1 x 400 Warm-down for 15 minutes Group #3: ??? Miles, hosted by JC (actually closer to the �anti-�, but I digress). Distances � TBA Post-Run Strides are a must. Drillwork on the turf is suggested. Pawtucket Red Sox Rehab Starts: (6:45 for some, ~7:45 for others?) 30 to 35 minutes 6 Strides to follow Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: The workout, as is oft done, is designed to simulate a simple race plan; get out strong, and then make a smooth transition into your race pace. The 800�s, run with a steady pace and short rests) represent the need to stay strong through the middle miles. The last long interval should be pushed, and then you finish well with the 400 (comfortably fast). Post-Workout: As posted in past weeks, when your run is done, add something to your routine. Do strides, core work, a push-up circuit, crunches, anything that enhances your conditioning. Strengthen your core and increase your flexibility / range of motion, anything that can add to your overall fitness. As stated before, if you can increase your flexibility by 1%, it becomes a significant amount when you figure out how many strides that your take during a typical mile (~ 1500 or so). All told, you�re negating some pounding and stress. That will allow you to run longer and / or faster with less effort (that should be a goal). If Wednesday is the day that you get to practice / is your �hard workout� day / the day that you have a little extra time, take advantage of it and do as much as you can do. Make yourself a better runner, and you will become a better racer. 2 x 2 x 1 Relay: Great job by everybody at last week�s Relay. Unger�s on fire, and thanks to those who helped with the officiating. Well done to all. Handicap Mile: We will be having our annual Handicap Mile on Wednesday, August 4. Last week�s Relay splits may help with the seeding. Details will be forthcoming. Other upcoming races of note include the 4 x Mile Relay at Joe Moakley Stadium in South Boston on Thursday, August 12, the �Goggin Deuce� (a Grande Prix event) in Southie on Thursday, August 26, and the 3 x 2 Mile Cross Country relay at Stonehill College on Saturday, August 4. Weekends: Long runs are a must, and as always, should be approximately 20 to 30% farther than a regular distance run. There�s no substitute for running for a long time. If your regular distance run is 9 miles, then run 12. It is important for the other day to include some up-tempo, shorter intervals. Some suggested examples are 8 x 400, 10 x 300, or 12 x 200. These could be done on the track, road, or on trails. Feel smooth, relaxed, and �fast�. Look for the postings regarding any additional running groups. Stretching: Stretch well and stretch often. Flexibility is essential for good racing, better stride length, relaxed running, and injury prevention. Stretch before and after runs, and if you are sitting in front of the TV for a half hour. Increased stretching and flexibility will provide huge benefits. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend activities. We might be watching soccer at Fenway tonight, Rich Hart | | | | gary Posts: 1948 | posted: 07-21-10 10:17am
Hello Striders! I wanted to extend an invite to you for our annual shindig down here on the beach in the Brant Rock section of Marshfield on Sunday, August 1st. I recently won an auction for BBQ for 30 from Chili Head BBQ so it looks like we'll have most of the food covered. In addition, once again this year we'll be doing our magic trick turning steak and lobster into burgers and hot dogs. We plan to kick things off at Noon tho like last year, anyone interested in getting a run in can get here for 10 at 10. I have a great scenic 10 mile course along the shores of Marshfield and Duxbury. We can always cut it back if it's a scorcher (like last year) Please respond to this thread or drop me an email glmcnamee@gmail.com if you plan to attend. So cookout at Noon and/or run at 10 a.m. One final thing. This year the cops are being VERY tough on ticketing. There is a parking lot ~200 yards from my place on Dyke Rd near the Brant Rock Market. Cost is $15. per car. Hope you can make it! Stride On. Gary | | | | speedstar3 Posts: 221 | posted: 07-19-10 11:23am
We were talking last week at Lewis' about starting a Monday night run at Cutler Park in Needham. I will be there tonight at around 6. Starting next week I was thinking of having tempos runs 2x around the loop for a measured 3 mile. I will have every 1/4 marked by then. The loop is all shade all dirt. wide trails nice place to run and parking. | | | | ptdoon Posts: 904 | posted: 07-16-10 9:12am
Great effort out there in very humid conditions. Lot of negative splits on the female side...Liked using the old course because the long straightaway gives you a great view of the finish...We could do another road mile, maybe in Sept., without the handicap...records could be in jeopardy!!!! | | | | cckelly Posts: 798 | posted: 07-12-10 5:01pm
In case you missed it: Registration opens July 14 at 9:00 a.m. The field size is increased to 6K but it should close in a day or so. The race will start and end at Franklin Park so as not to interfere with the 2010 World Champ Red Sox. | | | | blynch Posts: 60 | posted: 07-12-10 12:23pm
Woody's DIY AAI Senior Track and Field Championships at Morton Stadium July 10th and 11th John Cleary 10000 31:47:93 5000 15:21:09 John ran the 10k on Saturday and the 5K on Sunday. Both huge personal bests. Don't know which performance is more impressive. Former HFC runner Graham Power also ran the 5k in 16:08:64 in a fast field. Alistair Cragg won the 5k and and David McCarthy came in 4th; however they were both running on fresh legs. http://www.athleticsireland.ie/content/wp-content/uploads/2010/07/senior-quick.pdf | | | | jjrenz Posts: 743 | posted: 07-12-10 10:50am
Here are the preliminary logistics: Usual congregating 630ish. Approximately 6:45 warmup start to get to the Polaroid starting line area by the gate at 7. 7 PM firm check in by the gate that blocks the road. I will have everyone's name on a piece of paper in a ball cap. Coach will draw names randomly. 2 runners per team. Each runner times him or herself twice. Coach Hart will capture the total aggregate finishing times. Example, Danforth / Parks win in 19:47. Unger / Shaw second in 20:02. Danforth, Parks, Unger and Shaw need to know what each of their collective 2 splits are that sum to 19:47 and 20:02, respectively, for the GP individual results. Lee and Phil get a free meal at Lewis'. I will send a follow up post tomorrow, with a T-storm weather check too. | | | | GiantsFan Posts: 1093 | posted: 07-07-10 1:11pm
HFC Workout, July 7, 2010 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workouts Road Group: 60 to 90 minutes 20 minute �Tempo� in the middle of the run. 8 x 80m Strides must follow Group 1: 5200 Meters (6800 w/ 4 sets) 2 x 200 5K Pace - Jog the 200 rest. 4 x 400 x 3 Sets (4 if so inclined) Pace = 5K (last set should be 3 seconds faster) Rest = 90 seconds between 400�s, 3 minutes between sets) Warm-Down Group 2: 3600 Meters 2 x 200 5K Pace - Jog the 200 rest. Same as above w/ 2 Sets Warm-Down Warm-down for 15 minutes Red Sox Rehab Starts: 30 to 35 minutes 6 Strides to follow 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: Working with the reality of the heat, and the fact that many of you may have raced this weekend, we�re scaling back a bit tonight. Use your head during the workout. Make sure that you hydrate all day, especially on the way over to practice. Hydration will also be available after the workout at a local social establishment. Details will be available on the X. Post-Workout: As posted in past weeks, when your run is done, add something to your routine. Do strides, core work, push-up / crunches, anything that enhances your conditioning. I have a great push-up circuit that we do at practice twice a week if you�re interested (do 10 push-ups, followed by 2 �raise-the-roofs� [upward pushes], then 9 p-u�s, followed by 4 �r-t-r�s, 8 p-u�s and 6 r-t-r, 7 and 8, 6 and 10). By the time that you get to 1 push-up and 20 raises, you�ll feel it. Strengthen your core or increase your flexibility / range of motion, anything that can add to your overall fitness. If you can increase your flexibility by 1%, it becomes a significant amount when you figure out how many strides that your take during a typical mile (and how many is that per week). All told, you�re relaxing a lot of stress. That will allow you to run longer and / or faster with less effort (that should be a goal). If Wednesday is your day that you get to practice / is your �hard workout� day / the day that you have a little extra time, take advantage of it and do as much as you can do. While we cannot change our genetics, everybody can do things to enhance what they have. Add something tonight. Weekends: Long runs are a must, and as always, should be approximately 20 to 30% farther than a regular distance run. There�s no substitute for running for a long time. If your regular distance run is 9 miles, then run 12. It is important for the other day to include some up-tempo, shorter intervals. Some suggested examples are 8 x 400, 10 x 300, or 12 x 200. These could be done on the track, road, or on trails. Feel smooth, relaxed, and �fast�. Look for the postings regarding any additional running groups. Stretching: Stretch well and stretch often. Flexibility is essential for good racing, better stride length, relaxed running, and injury prevention. Stretch before and after runs, and if you are sitting in front of the TV for a half hour. Increased stretching and flexibility will provide huge benefits. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend activities. Hydrate, Hydrate, Hydrate, Rich Hart | | | | cdieh Posts: 840 | posted: 07-02-10 9:04am
Planning on a casual 6.2 from the Dedham Pool Parking lot. Looking to be at the lot by 8:15a running by 8:30a. Sprague st hill awaits at mile 4. Maybe Pat S will have a H2O stop setup. | | | | GiantsFan Posts: 1093 | posted: 07-01-10 5:12pm
This was going to be posted yesterday. There seemed to be a glitch for many of us. HFC Workout, June 30, 2010 @ Xaverian / Polaroid @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up, Workout: Group #1: 7200 Meters (4.5 metric miles) 2 x 200 5K Pace 3 x 400 5K Pace w/ 60 seconds rest 2 x 800 5K Pace w/90 seconds rest 1 x 1200 5 Mile Race Pace w/ 2 Minute Rest 2 x 800 5K Pace w/90 seconds rest 3 x 400 5K Pace w/ 60 seconds rest (a couple of seconds faster?) Group #2: 5200 Meters (3.25 metric miles) 2 x 200 5K Pace 3 x 400 5K Pace w/90 seconds rest 3 x 800 5 Mile Race Pace w/ 2 Minute Rest 3 x 400 5K Pace � 3 or 4 sec. w/90 seconds rest Group #3: 4400 Meters (2.75 metric miles) 2 x 200 5K Pace 3 x 400 5K Race Pace w/ 2 Minute Rest 2 x 800 3 x 400 Warm Down Well! Road Group: 50 to 80 Minutes. Finish on lit streets. 8 Strides on the field. Little League Father Group: 8:00 Start Run for 30 minutes with others in the same situation. Finish with 8 Strides on the field. Go to Lewis�. Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: This workout should push the fatigue threshold, while asking you to have a little giddee-up at the end. As always, the rest segments are important, so don�t fluctuate the time much. If people are available to time groups, please step in as my attendance is questionable (I�m finishing this in the Harwich Library for the free Wi-Fi). This should be a tough workout, but not leave you killed for any 4th of July weekend races. Remember to hydrate after. Racing: Good luck to any who will be taking to the streets for a race this weekend. If not, there may a traditional group heading out from the Dedham Pool. Look to the Board for details. USATFJrs. / USATF @ Drake: Was in the heartland last week for the meet. Drake�s a good facility, but parts of the meet were pretty lackluster. I�ll admit that I was only there one day, and it was the 1st full day, but without a major championship to qualify for, it seemed to be missing a spark. A particular disappointment was the men�s 10K. It had been warm during the day, but wasn�t bad at 8:20 (race time). The pack ran as a group, with the leaders at 4:59.9 (very slow by national standards). After 2.5, the pace somewhat quickened, but not dramatically. Rupp was jogging in 10th. At 4 miles, James Carney tried to push it, and it stretched out. Rupp went from 10th to 3rd in about a straightaway. He stayed there until a 500 to go, and then pulled away to a 28:59.5. The rest of the field ran like they were watching him, and nobody distinguished themselves at all. It was one of the most boring major races that I�ve ever seen. The morning session was a lot more fun. Corey Thomas, (a frosh at Stonehill) jumped 7�1.5� for 4th in the junior meet. He was pretty psyched getting fitted for a national uniform after. It was especially impressive because of what he went through the day before. We left Stonehill at 7:00am for a 9:10 flight, hypothetically getting into Des Moines at 1:30 after going through Chicago. The flight got cancelled at 9:00 due to the weather in Chicago. They got us on a 12:30, which then got cancelled. At 2:00, I was able to get us on a 5:00 flight to Atlanta, and then a 9:00 to Omaha. All car rentals said that they were out of cars in Omaha (College World Series), but when we landed, we were able to rent one. We left the Airport at 11:00, and got to our hotel in Des Moines at 2:00am, a nice 19 hour day. The 2.5 hour drive was no picnic, as there isn�t a lot to look at in western Iowa at ~1:00/1:30 am except for the these huge wind turbines that look like giant shadows in the fields. We met at breakfast by 8:00 and were at the track at 8:30. It was a hassle getting his credential because the desk wasn�t open yet, but eventually, we got him checked in, warmed up, and then at the high jump. The coach�s table wasn�t open yet, so that credential was obtained illegally. He then cleared 6�7 and 6�9 on his first attempts, 6�11 on his 3rd, 7�.25� on his 2nd, and 7�1.5� on his first. The Hurdle trials began when the bar was at 7�, so he stayed at the high jump. Quite an accomplishment by Corey to keep his head on straight after the preceding day. Overall, a pretty successful season for a freshman. Weekend: Try to go long this weekend. Long runs should be at least 25% longer than a regular distance run. If possible, get in a couple of workouts this weekend by getting in some turnover on Saturday, then the long run Sunday. Saturday�s menu should include a nice variety of 200�s, 300�s, or 400�s. Any combination will do, as long as it totals about 2 miles. Stretching: Stretching should be an important part of your pre- and/or post workout routine. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. There is also a great push-up routine, if you�re interested. This addition to your training regimen will help to prevent injuries, and will ease the burden of quality training. Everything that you do in addition to your running will help you to perform better on race day. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Happy Fourth of July, Rich Hart | | | | houdewinked Posts: 414 | posted: 07-01-10 1:17pm
Our own Meaghan graces this months cover of N.E. Runner Magazine, sporting the HFC colors. Check out www.nerunner.com for a sneak preview. Way to go Meaghan!!! | | | | cckelly Posts: 798 | posted: 06-23-10 3:46pm
In case you missed it last year we collected over 150 pairs of running shoes for Project Have Hope. The group helps people in Uganda, I emailed them locally and they especially need running shoes. Heres their address: www.projecthavehope.org So search your closet, your wife's/husbands closet, your girlfriend's closet, your kid's closet and I bet you'll find 5 pair easy. I'll collect every Wed. going forward or at GP races etc. Lets see how many we can collect and I'll deliver to them or to Lake Winni Relay. Donate shoes - save your sole!!! | | | | GiantsFan Posts: 1093 | posted: 06-23-10 12:38am
HFC Workout, June 23, 2010 @ Xaverian / Polaroid @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up, Workout: Group #1: ~ 4.25 Miles 2 x 30 seconds 5K Pace 1 Mile @ 5 Mile Race Pace Rest = Jog to start + 45 seconds Hills: 200-200-400 Rest = Jog to bottom + 30 seconds 1 Mile @ 5M R.P. + 20 seconds Rest = Jog + 45 seconds Hills: 200�200-400 Rest = Same as above 1 Mile @ 5K Race Pace Group #2: ~2.75 Miles 2 x 30 seconds 5K Pace 800 @ 5 Mile Race Pace Rest = Jog to start + 45 seconds Hills: 200-200-400 Rest = Jog to bottom + 30 seconds 800 @ 5M R.P. Rest = Jog + 45 seconds Hills: 200�200-400 Rest = Same as above 800 @ 5K Race Pace Group #3: 2 x 30 seconds 5K Pace Same as above minus the middle 800. Warm Down Well! Road Group: 50 to 80 Minutes. Finish on lit streets. 8 Strides on the field. Little League Father Group: 8:00 Start Run for 30 minutes with others in the same situation. Finish with 8 Strides on the field. Go to Lewis�. Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: For tonight�s workout, try to run your miles or 800�s so that the intervals finish reasonably close to the top of the hill. This will keep the rest times honest. Do not �overrest�, as the workout should give you a progressive fatigue. Run with people who are in a similar place in terms of fitness. At least one person in each group should be the master of the timed rest interval. Weekend: Take advantage of the extra time and go long this weekend. Long runs should be at least 25% longer than a regular distance run. If you feel ambitious, get in a couple of workouts this weekend, by getting in some turnover on Saturday, then the long run Sunday. Saturday�s menu should include a nice variety of 200�s, 300�s, or 400�s. Any combination will do, as long as it totals about 2 miles. Stretching: Stretching should be an important part of your pre- and/or post workout routine. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. There is also a great push-up routine, if you�re interested. This addition to your training regimen will help to prevent injuries, and will ease the burden of quality training. Everything that you do in addition to your running will help you to perform better on race day. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Greetings from Des Moines, Rich Hart | | | | joec Posts: 1393 | posted: 06-20-10 11:01pm
HFC is off to a great start at the Pub Series after 3 races. TJ and Lee are tied for the lead, with Jason 3 points behind in 4th place. Seven Striders in the top 16. Masters - Jason in close 2nd, Seniors - Jimmy Fallon in 2nd, Ladies - Meaghan Scearbo in 3rd. Lots of HFC coverage in NE Runner. 12 Striders have completed all 3 races so far. Great running everyone! 1. TJ Unger, Roslindale, Ma 144 1. Lee Danforth, Dedham, Ma 144 --3. Greg Picklesimer, Newton, Ma 142 4. Jason Cakouros, Milton, Ma 141 --5. Terry McNatt, Needham, Ma 132 9. Phil Parks, Abington, Ma 109 9. Michael Norton, E. Falmouth, Ma 109 14. Jimmy Fallon, Walpole, Ma 84 16. Justin Renz, Milton, Ma 80 Masters --1. Gregory Picklesimer, 29 2. Jason Cakouros, 28 8. Phil Parks, 9 9. Mike Norton, 8 Seniors --1. Paul Hammond, 29 2. Jimmy Fallon, 22 Women --1. Kristin Murphy, Newton, Ma 150 --2. Megan Sowa, Boston, Ma 146 3. Meaghan Scearbo, Wakefield, Ma 141 | | | | GiantsFan Posts: 1093 | posted: 06-16-10 11:02am
HFC Workout, June 16, 2010 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up, Workout: Please read the explanation below. Group #1: 7600 Meters 2 x 200 5K Pace 800 � 1200 � 1600 � Pace = 5M/5K Race Pace 1600 � 1200 � 800 Rest = 90 seconds Group #2: 5600 Meters 2 x 200 5K Pace 600 � 800 � 1200 � Pace = 5M/5K Race Pace 1200 � 800 � 600 Rest = 90 seconds, 3 minutes between sets Group #3: 4600 Meters 2 x 200 5K Pace 400 � 800 � 1000 � Pace = 5K Race Pace 1000 � 800 � 400 Rest = 90 seconds, 3 minutes between sets Warm Down Well! Road Group: 50 to 80 Minutes. Finish on lit streets. 8 Strides on the field. Little League Father Group: 8:00 Start Run for 30 minutes with others in the same situation. Finish with 8 Strides on the field. Go to Lewis�. Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: You may notice that there are three suggestions for tonight�s workout. It was requested that the top group have an option for more volume, so there will be 3 distance choices. Each person should properly assess where they are at in terms of condition, and fitness. As you prepare for practice, know what you are going to do before you get to Xaverian. Preparation will allow you to go in with a good frame of mind, and then, have a positive workout. You should choose the workout that will give you the most benefit. If you feel that the volume of the previous workouts has been what you need, then stay with the workout group that is consistent with those needs. Improvement will come as you push the thresholds of your pace. The 86 that you push to run this week becomes a comfortable 85 in time. You�ll become more comfortable at faster paces, which is the goal in racing. However, if you feel that more volume will be more beneficial, then bump up. One important point to keep in mind is that this decision is more than a Wednesday night call. What I mean is that the volume at practice should reflect what you are doing all week. If you are running 40/45 miles a week, doing close to 5 miles of intervals on the track in one day will probably be more than your body is ready for. However, if your mileage is up in the 70 or more range, then this volume should be fine. Make an accurate assessment. Certainly, people can shift groups. Just make sure that the pace is not sacrificed for the volume. In other words, only do the long option if you can still run it at the pace (or better) that it calls for. Dialogue and discussion can follow at Chez Lewis�. Weekend: Take advantage of the extra time and go long this weekend. Long runs should be at least 25% longer than a regular distance run. If you feel ambitious, get in a couple of workouts this weekend, by getting in some turnover on Saturday, then the long run Sunday. Saturday�s menu should include a nice variety of 200�s, 300�s, or 400�s. Any combination will do, as long as it totals about 2 miles. Stretching: Stretching should be an important part of your pre- and/or post workout routine. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. There is also a great push-up routine, if you�re interested. This addition to your training regimen will help to prevent injuries, and will ease the burden of quality training. Everything that you do in addition to your running will help you to perform better on race day. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. A belated Happy Flag Day, Rich Hart | | | | mudcat92 Posts: 182 | | posted: 06-15-10 7:08pm There's a 5k race this Saturday, 06/19/10, at St. Tim's in Norwood, MA which starts at 10:00 a.m. Cost is $15. It's a benefit for Casey March, who suffered a seizure last year and is still rehabiliating. Hope to see you there !! Jim | | | | AjHDr0p Posts: 765 | posted: 06-14-10 3:33pm
A last ditch effort here. I was planning on signing up for the Block Island Triathlon at the end of July. It's limited to the first 400 registrants, and of course, I wasn't one of them. Wanted to make sure I was healthy enough for the running portion before tossing away $50. Does anyone have any pull or suggestions for getting into the race? I've "tri-ed" e-mailing the race director without luck. Probably a longshot, but was hoping to get in. | | | | gary Posts: 1948 | | posted: 06-11-10 7:22pm My new inspirational video. I don't know even if the mighty General Lee would have it in him to go from 650 meters out. From what I read (Rich or others may know more) his prior PR was 4:12 which is what the 2nd place kid ran, not a weak field in a state meet by any means. That would be an INSANE PR at that level and an INCREDIBLE risk. Regardless, enjoy: http://www.youtube.com/watch?v=pNSWTwB-_bk | | | | joec Posts: 1393 | posted: 06-09-10 4:01pm
Good racing by the Milton striders at the Milton 10k. Great post-race at the Abbey Park with Paul Kelly in attendance. 1 34:54 5:38 1 40-49 1 M 272 Jason CaKouros Milton,MA 2 35:57 5:48 1 30-39 2 M 40 Justin Renz Milton,MA 29 43:12 6:58 6 40-49 29 M 38 Joe Ciavattone Milton,MA 33 43:22 7:00 1 40-49 1 F 211 Eileen Cakouros Milton,MA 141 52:58 8:33 2 50-59 43 F 39 Rachel Shanor Milton,MA | | | | GiantsFan Posts: 1093 | posted: 06-09-10 12:34pm
HFC Workout, June 9, 2010 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout: 5400 Meters 15 Minute Run 2 x 200 5K Pace - Jog the 200 rest. 1000 5K Race Pace Rest = 2 Minutes 3 x 500 x 2 Sets 5K Race Pace Rest = 90 seconds, 3 minutes between sets 1000 5K Race Pace � 10 seconds Warm-Down Group 2: 4400 Meters 15 Minute Run 2 x 200 5K Pace - Jog the 200 rest. 800 5K Race Pace 3 x 400 x 2 Sets (same) 800 Rest = same as above Warm-Down Road Group: 60 to 80 Minutes. 8 Strides on the field. Warm-down for 15 minutes. Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: We�ll get back to some strong work this week. As always, respect the rests, and keep the paces consistent. As constructed, this could be used as a good simulator for a quality 5K. The front group(s?) could drop the rest from 90 seconds to 60, or 3 minutes. Post-Workout: As posted elsewhere on the discussion board, when your run is done, add something to your routine. Do strides, core work, push-up / crunches workout, anything that enhances your conditioning. If Wednesday is your day that you get to practice / is your �hard workout� day / the day that you have a little extra time, take advantage of it and do as much as you can do. Everything that you add contributes a building block to your training �house�. The stronger the house, the better the results. While we cannot change our genetics, everybody can do things to enhance what they have. Add something tonight. Weekends: Long runs are a must, and as always, should be approximately 20 to 30% farther than a regular distance run. There�s no substitute for running for a long time. If your regular distance run is 9 miles, then run 12. It is important for the other day to include some up-tempo, shorter intervals. Some suggested examples are 8 x 400, 10 x 300, or 12 x 200. These could be done on the track, road, or on trails. Feel smooth, relaxed, and �fast�. Look for the postings regarding any additional running groups. Track & Field: Good All-State meet last Saturday in Westfield. Nice 9:05 win in the 2-Mile by Xaverian�s John Bleday, just outkicking John Murray of Shrewsbury (a junior who�s dad may be remembered by some of you old folks, Mark Murray of Wellesley and Holy Cross fame). The 4x400�s were great, with several sub-4:00�s in the girl�s race, and a 3:19 by Andover in the boys, followed by 3 more teams at 3:20. Good quality meet. The New Englands are this weekend in Connecticut. Stretching: Stretch well and stretch often. Flexibility is essential for good racing, better stride length, relaxed running, and injury prevention. Stretch before and after runs, and if you are sitting in front of the TV for a half hour. Increased stretching and flexibility will provide huge benefits. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend activities. Enjoy the start of the summer, Rich Hart | | | | GiantsFan Posts: 1093 | posted: 06-06-10 11:43pm
"I've been woozy coming out of the Corrib before, but never like this" spoken by Dan Hart Background: There was a little issue in the back of the chutes at the Corrib. A guy was switching chutes because he was an impatient as*$#%e. He had his young son with him. Danny told him to get back to the chute that he was in. The guy mouths off, swearing at Dan and then switches another chute. Danny tells him he'll be disqualified if he doesn't go back. He swears at him again, so Dan tears off his number. The guy then takes a swing at him, and hits Danny in the head. He tries to take off, but the cops ended up getting him. Danny was a little unsteady for awhile but recovered enough to play 9 holes in the afternoon. Fighting in the finish chute. The guy wasn't even good. It wasn't Danny's fault that he sucked, or that he obviously is a pretty bad father. The plus side is that we have a nice nomination for the quote of the year. | | | | jjrenz Posts: 743 | posted: 06-05-10 5:15pm
Tomorrow at Noon is our next Grand Prix event. Noon start at the Corrib in West Roxbury. If it is raining and my twin's soccer game is cancelled, I will be there. If it is nice and sunny, I won't make it. I do know that the weather men and women have no more clue thn the rest of us. It is also Pub Series Race #3 too. | | | | Tim Resker Posts: 131 | posted: 06-04-10 9:41am
http://www.analog.com/library/analogDialogue/archives/44-06/pedometer.html Very cool technology. Can also be used to supplement GPS systems when the satellite signal is lost or unobtainable. Example, if you're running along with your GPS watch and you enter a forested trail and lose your satellite signal then your GPS system will "draw a straight line" from the last known to the next known location which discounts any change in direction in between. However, supplemented with a 3 axis accelerometer the mapping system can use dead reckoning to record your direction as well as providing speed. An acceleromter can also give you data on the efficiency of your stride as it essentially measures acceleration/de-acceleration along the three axis. | | | | GiantsFan Posts: 1093 | posted: 06-02-10 1:03pm
HFC Workout, June 2, 2010 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout: 5200 Meters 15 Minute Run 2 x 200 5K Pace - Jog the 200 rest. 2 x 800 5K Pace � 5 to 8 seconds (Ex.:~18:40 = 6:00 = 3:00 � 5/8 = 2:52-2:55 per 800) 4 x 400 5K Pace � 3/4 sec. (Ex.: 18:40 = 6:00 = 90 -3/4 = 86/7) 4 x 400 5K Pace � 6/8 sec. Rest = 2 Minutes, 3 Minutes between sets Warm-Down Group 2: Meters 15 Minute Run 2 x 200 5K Pace - Jog the 200 rest. 2 x 800 5K Pace � 5 to 8 seconds 3 x 400 5K Pace � 3/4 sec. 3 x 400 5K Pace � 3/4 sec. Warm-Down Road Group: 60 to 80 Minutes. 8 Strides on the field. Warm-down for 15 minutes. Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: After several weeks of longer, strength workouts, it�s a good night to get a little snappy. These should not be raced, but the tempo should be slightly faster than the last few weeks. As always, keep the rest intervals consistent, and quicken the pace with each set. Enjoy the better weather. Weekends: Long runs are a must, and as always, should be approximately 20 to 25% farther than a regular distance run. There�s no substitute for running for a long time. It is important for the other day to include some up-tempo, shorter intervals. Some suggested examples are 8 x 400, 10 x 300, or 12 x 200. These could be done on the track, road, or on trails. Feel smooth, relaxed, and �fast�. Look for the postings regarding any additional running groups. Track & Field: For high school fans, the All-State meet is this Saturday at Westfield State�s new facility. Should be some quality races, especially with the girl�s. The Performance Lists can be found at http://miaa.ezstream.net/index.cfm?itemid=6297. Collegiately, it was a good weekend in Charlotte. Not a bad city, but the fact that it was �Race Week� (the Charlotte 600 was in town, and the NASCAR Hall of Fame had just opened), for many of the good �ole boys made for an interesting perspective. As Karen put it, �plenty of mullets and women wearing clothes that they should not wear anymore�. The meet itself was terrific. This has been a very deep year in Div. II, but the winning performances were outstanding. Josh Scott, a junior from St. Augustine�s, put together a big Saturday, running 45.11, then 20.52, then a 45.6 relay leg in a span of 2.5 hours. The kid who lost to him in the 400, Leford Green from the host school Johnson C. Smith, ran 45.62 in losing, but then won the 400 hurdles in 48.57. His relay leg wasn�t bad either. The 5000 was won when Amos Sang of Abilene Christian dropped a 2:00 last 800. In the women�s 1500, Jess Pixler won her 10th or 11th national title with a relaxed 4:15 (~4:35), as she was doubling back in the 800. Angelo State won the women�s team title on the strength of one of their athletes, who won the Heptathlon, and was an All-American in 5 other events. She had a busy weekend. For Stonehill, our freshman Corey Thomas, (B.C. High) jumped 7�1� to place 3rd, becoming a 2x All-American before his 19th birthday. The hurdles did not go as well, but he has the greatest opportunity to improve there. Our miler ran 54.6 for his last 400 in the trials (and a 1:58 for his last 800) to qualify for the finals, but the cancellation of the 5000 trials on Friday due to a storm, left many of his competitors fresher than anticipated, and they got away from him in the finals. Still, a good experience for him in his 1st nationals. Stretching: Stretch well and stretch often. Flexibility is essential for good racing, better stride length, relaxed running, and injury prevention. Stretch before and after runs, and if you are sitting in front of the TV for a half hour. Increased stretching and flexibility will provide huge benefits. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend activities. Happy June, Rich Hart | | | | bryan Posts: 116 | posted: 06-01-10 10:49pm
Just a reminder about the summer track meets at Moakley Park in South Boston: Thursday, August 12 - 4 x 1600 Meter Relay Race Thursday, August 26 - Jim Goggin 2 Mile Race Both races will begin at 7:15 p.m. after the youth races. Last year's relay was won by HFC with high school. college, open, female, mixed, and masters teams competing. The Goggin 2 Mile is an HFC Grand Prix Event. Hope to see you there. Bryan | | | | jake_os Posts: 1459 | posted: 06-01-10 10:36am
Congratulations to the Unger family on the birth of their daughter Natalie on Saturday May 29! All are well. Natalie weighed in at 9 lbs 9 ounces! | | | | GiantsFan Posts: 1093 | posted: 05-26-10 8:26am
HFC Workout,May 26, 2010 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up, Workout: 5600 Meters 2 x 200 5K Pace 1200 Pace = 5M Race Pace Rest = 2.5 Minutes 3 x 800 5M Race Pace � 10 seconds per 800 Rest = 2 Min. 4 x 400 5M Race Pace � 10 seconds per 400 Rest = 90 seconds (Ex.: 30:00 5M = 1200 @ 4:30, 800 � 10 sec. = 2:50, 400 � 10 = 80) Group 2: 4200 Meters 2 x 200 1000 Pace = 5M Race Pace Rest = 2.5 Minutes 2 x 800 5M Race Pace � 10 seconds per 800 Rest = 2 Min. 3 x 400 5M Race Pace � 10 seconds per 400 Rest = 90 seconds (Ex.: 35:00 5M = 1000 @ 4:23, 800 � 10 = 3:20, 400 � 10 = 1:35) Warm Down Well! Road Group: 50 to 80 Minutes. Finish on lit streets. 8 Strides on the field. Little League Father Group: 8:00 Start Run for 30 minutes with others in the same situation. Finish with 8 Strides on the field. Go to Lewis�. Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: Make sure that you are well-hydrated before the workout, as it�s pretty hot again today. As was the case last week, don�t get antsy if the pace seems slow for the longer intervals. The fatigue will build up, and you�ll feel it during the short rest on the 400�s. As always, run with �similarly-fitnessed� people (I know that it�s not a real term). This way, the rest can stay consistent. Sorry that I won�t be in attendance, but I�m leaving shortly for the NCAA�s in North Carolina. Hopefully, we�ll come home with a couple of All-Americans (2nd time as a freshman for Corey Thomas, a good BC High kid). Racing: Nice job this weekend by those who ventured to Norwell for �Evan�s Run�. Good to see TJ getting aggressive up front. Good luck to anybody who�s going to lace them up this weekend. Maybe see some of you at Frank Nelson�s race. Weekend: Take advantage of the weather and go long this weekend. Long runs should be at least 25% longer than a regular distance run. If you feel ambitious, get in a couple of workouts this weekend, by getting in some turnover on Saturday, then the long run Sunday. Saturday�s menu could include some 200�s, 300�s, or 400�s. Any combination will do. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Welcome to summer (quick switch since last week, it was 50, windy, and raining), Rich Hart | | | | PParks  Posts: 27 | posted: 05-25-10 9:06am
The NE Runner magazine website is showing HFC some love with great shots of TJ and Meagan, and a few mentions in the race recap. Check it out at www.nerunner.com | | | | joec Posts: 1393 | posted: 05-19-10 9:11pm
Hi, we are in the process of updating the HFC email list. If you did not get today's workout by email, then you are not on the email list. Please send me a message using the "Contact" link above and I will get you on the list. Thanks. Joe C | | | | GiantsFan Posts: 1093 | posted: 05-19-10 11:48am
HFC Workout, May 19, 2010 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout: 6000 Meters 15 Minute Run 2 x 200 5K Pace - Jog the 200 rest. 400 � 600 � 800 � 1000 1000 � 800 � 600 � 400 Pace = 5M Race Pace (Ex.: 30:00 = 1:30/2:15/3:00/3:45) Rest = 90 seconds, 3 minutes between 1000�s Warm-Down Group 2: 4000 Meters 15 Minute Run 2 x 200 5K Pace - Jog the 200 rest. 400 � 600 � 800 � 800 � 600 � 400 Pace = 5K Race Pace (Ex.: 7:00 = 1:45/2:38/3:30 Rest = 90 sec. between, 3 minutes after the 800�s Warm-Down Road Group: 60 to 80 Minutes. Finish on lit streets. 8 Strides on the field. Warm-down for 15 minutes. Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: Don�t let how slow that first 400 feels trick you. Start too fast, and the climb back down the ladder will be significantly harder. As we are still early in the �track practice� calendar, we�ll keep the volume high, and the rest short. As always, keep the rest tight, and run with people that will allow this to happen. Your group should not have a gap of more than 5 to 10 seconds. Have fun. Weekends: Long runs are a must, and as always, should be approximately 20 to 25% farther than a regular distance run. There�s no substitute for running for a long time. It is important for the other day to include some up-tempo, shorter intervals. Some suggested examples are 8 x 400, 10 x 300, or 12 x 200. These could be done on the track, road, or on trails. Feel smooth, relaxed, and �fast�. Look for the postings regarding any additional running groups. Track & Field: For most of the high schools, this week/weekend is Conference Championship weekend. The State Class meets are held during Memorial Day weekend, and the All-States are always the first Saturday in June (being held at Westfield States new facility, which is rumored to be outstanding [with all the money that gets spent in the state, isn�t it good to know that at least some of it is being used for something that we like]). For the collegiate, this is a weekend off before the Div. II and III NCAA�s, and the Div. I �Super Regional� (all the schools east of the Mississippi in one, and those west, the other, advancing to the Championships 2 weeks later). Tough year to get in to the NCAA Div. II meet. One of our athletes was the last to get in to the 1500 at 3:49.07 (conversion is a 4:07.37 mile). You also had to break 47.20 in the 400 to get accepted. Should be a good meet next week. Stretching: Stretch well and stretch often. Flexibility is essential for good racing, better stride length, relaxed running, and injury prevention. Stretch before and after runs, and if you are sitting in front of the TV for a half hour. Increased stretching and flexibility will provide huge benefits. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend activities. In regards to the weather, �Dat, dat, dat, dat don�t kill me, will only make me stronger�, Rich �Kanye� Hart | | | | fcn10k Posts: 473 | posted: 05-17-10 12:34pm
Mon. Memorial Day, May 31, 2010 http://www.colonialrunners.org/ChristophersRun.php 5-k, fun fast course.... We typically have 20 or so Striders!! Hopefully some of you can make it..... -Frank Nelson | | | | EFGroden Posts: 1060 | posted: 05-14-10 7:41pm
If you could beg your Creator for that special, magic edge to ensure you are a better runner, what would you ask for? Leg speed? Sturdiness? Tenacity? Passion? No other way out? Check out this (long) article about research into genes as they relate to athletic performance. http://sportsillustrated.cnn.com/vault/article/magazine/MAG1169440/index.htm For me, the bottom line: if you don't WANT it, you can't have it. The the reasons for wanting are as varied as people. Pride, money, family, stature, anger, need to live up to expectations, hard-wired refuse to lose sensibility, fascination of shiny objects, internal combustion engine, external combustion engine, acceptance by the authorities, because of the dismissal by the authorities, superiority complex, inferiority complex and/or you just felt good that day. Human endeavors, as we all know, are not simple exercises. What's your take on the born or made concept? Do you think you were touched by the gods to be a successful runner? Do you think you needed to toil, more than those "naturals", to achieve your running success? Do you believe in the concept of "naturals"? These questions are posed as discussion items in true discussion board sensibility. Toss out some thoughts and let's have an online discussion. As this article suggested, no one really knows. However, based on my discussions with many of you, HFC'ers know all! We need to share. | | | | Dano Posts: 361 | posted: 05-13-10 9:56am
Ted Kennedy was a better sponsor of this bill: http://www.dailynewstranscript.com/news/x289813927/Kerry-proposes-tax-cuts-for-small-brewers | | | | EFGroden Posts: 1060 | posted: 05-12-10 3:06pm
watch out for the Lewis' food police... http://www.nytimes.com/2010/05/13/sports/13runner.html?pagewanted=1&hp | | | | GiantsFan Posts: 1093 | posted: 05-12-10 1:07pm
HFC Workout, May 12, 2010 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout: 6000 Meters 15 Minute Run 2 x 200 5K Pace - Jog the 200 rest. 1200 5 Mile Race Pace (Ex.: 30:00 = 6:00 per = 4:30 per 1200) Rest = 2 Minutes 2 x 1000 5 Mile Race Pace � 5/10 seconds (Ex.: 30:00 = 6:00 per = 3:45 � 5/10 = ~3:35/40 per 1000) 2 x 800 5K Pace (Ex.: 30:00 5m = ~18:10 5K = 5:50 per = 2:55 per 800) 2 x 400 5K Pace � 5 seconds (Ex.: 18:10 = 5:50 per = 87- 5 = 82 per 400) Warm-Down Group 2: 15 Minute Run 2 x 200 5K Pace - Jog the 200 rest. 1000 5 Mile Race Pace (Ex.: 37:30 5M = 7:30 per = 4:40 per 1000) Rest = 2 Minutes 2 x 800 5 Mile Race Pace (Ex.: 37:30 = 7:30 = 3:45 2 x 600 5K Pace (Ex.: 37:30 5M = ~22:30 / 23:00 5K = 7:15 per = ~2:45) 2 x 400 5K Pace � 5 seconds (1:45) Warm-Down Road Group: 60 to 80 Minutes. Finish on lit streets. 8 Strides on the field. Warm-down for 15 minutes. Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: Stay consistent. Don�t overdo the longer distances, or the shorter intervals will feel more stressful than they should be. Short, consistent rest is key. Run in a group that is as close as possible in time so the rests are not compromised. Ignore the rain. Look at it as your pre-Lewis� shower. Weekends: Long runs are a must, and as always, should be approximately 20 to 25% farther than a regular distance run. The other day should include some up-tempo, shorter intervals. Some suggested examples are 8 x 400, or 12 x 200. These could be done on the track, road, or on trails. Feel smooth, relaxed, and �fast�. Look for the postings regarding any additional running groups. Track & Field: Good New Englands this past weekend, despite Saturday�s weather. They had to delay the meet twice Saturday morning due to lightning strikes not far away, and they told the kids to clear the field. I remember thinking that this could have been a recipe for disaster, as hundreds of kids, coaches, and parents/friends, are all huddled under small metal tents, with their javelins stuck in the ground right beside. Fortunately it worked out ok. There were some good quality competitions, though the overall depth of the outdoor meet is not as great as indoors. With conference meets the week before, end-of-the-season injuries, and finals going on at several schools, the outdoor meet does not always feature every good kid at a NE school. That being said, it�s still a terrific meet. 3:50.02 was 6th in the 1500 (a 4:08.6 Mile), and at 7:48 in the men�s 4x800, we were 7th. In the women�s meet, BC showed off their depth with 3 under 4:25 in the 1500 (4:25.0 = 4:46.2 Mile). The 800 was also strong, as our athlete was 11th in 2:14.3. One downside to the meet was that the concession stand was not run by our intrepid culinary aficionados. Inferior customer service coupled with excessive pricing made for a negative concession stand experience. Otherwise, a good meet. Stretching: Stretch well and stretch often. Flexibility is essential for good racing, better stride length, relaxed running, and injury prevention. Stretch before and after runs, and if you are sitting in front of the TV for a half hour. Increased stretching and flexibility will provide huge benefits. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend activities. Another beautiful Wednesday night, Rich Hart | | | | joec Posts: 1393 | posted: 05-08-10 8:43pm
I updated the main page photo with a set of pictures from Doyles. I had to clear my cache on Firefox Browser and close and re-open the browser in order to see the current photo. The old photo is a set of pictures from New Bedford. | | | | GiantsFan Posts: 1093 | posted: 05-05-10 2:03pm
HFC Workout, May 5, 2010 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout: 15 Minute Run 2 x 30 second strides (~200 meters) w/ 2 Minutes between. 1 Mile @ �Tempo� (5K Race Pace + 40 to 60 seconds) 3 Minute Rest includes running to the bottom of the hill Hills --- 200 � 200 � 400 x 3 Sets Rest = Run to the bottom + 45 seconds, 2 minutes between sets. 800 @ Race Pace Warm-Down Group 2: 15 Minute Run 2 x 30 second strides (~200 meters) w/ 2 Minutes between. 1 Mile @ �Tempo� (5K Race Pace + 40 to 60 seconds) 3 Minute Rest includes running to the bottom of the hill Hills --- 200 � 200 � 400 x 2 Sets Rest = Run to the bottom + 45 seconds, 2 minutes between sets. 800 @ Race Pace Warm-Down Road Group: 60 to 80 Minutes. Finish on lit streets. 8 Strides on the field. Warm-down for 15 minutes. Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: Nice strength building exercise at the �Roid. It�s been a month and a half since we prescribed some hills, so have at it. Groups can be determined by sets. This workout is a good transition workout for those not quite back on the track yet. Run with people of like mind (in other words, will keep the correct rest interval, and do the right amount of sets). Weekends: Long runs are a must, and as always, should be approximately 20 to 25% farther than a regular distance run. The other day should include some up-tempo, shorter intervals. Some suggested examples are 8 x 400, or 12 x 200. These could be done on the track, road, or on trails. Feel smooth, relaxed, and �fast�. Look for the postings regarding any additional running groups. Fund-Raiser: As stated in other threads, thank you to those Striders who did a good job at the Fundraiser on Saturday. We raised a good amount for the club, and with things going well, this may open the door to other events. Again, thanks to all who helped. Track & Field: It was a terrific Northeast 10 meet last Saturday. All told, there were 25 NCAA Div. II qualifying performances. The 400 was a great race, with 3 of the top 10 times in the country being run at the meet (47.11, 47.19, and 47.26). The 1500 was also very good, with our Pat Fullerton running 42 for his last 300 to break 3:50 (~4:09), but still getting outkicked by Rueben Sanca with 10m to go. Overall, a terrific day. The New England Intercollegiate Champs are this Friday and Saturday at Northeastern�s track in Dedham. Information is on www.neicaaa.org . Stretching: Stretch well and stretch often. Flexibility is essential for good racing, better stride length, relaxed running, and injury prevention. Stretch before and after runs, and if you are sitting in front of the TV for a half hour. Increased stretching and flexibility will provide huge benefits. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend activities. Enjoy the weather, Rich Hart | | | | T_Vo Posts: 1038 | posted: 04-30-10 4:07pm
Fyi: Just noticed that applications are due by mail on May 5th for anyone interested in the Falmouth lottery. http://www.falmouthroadrace.com/ | | | | mudcat92 Posts: 182 | posted: 04-30-10 3:10pm
Anyone who is helping out tomorrow at Stonehill, is asked to bring cases of water and Gatorade. You will be re-imbursed. I'm going to BJ's now to get everything else. I have limited room in my car so any additional cases would be helpful. Jim | | | | GiantsFan Posts: 1093 | posted: 04-28-10 12:38pm
HFC Workout, April 28, 2010 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout: 6400 Meters 2 x 200 5K Pace 800 � 800 � 400 x 3 Sets Pace = 800�s @ 5Mile Race 400�s @ 5K Rest = 2 Minutes after the 800�s. 3 Minutes between sets. Group 2: 4400 Meters 2 x 200 800 � 800 � 400 x 2 Sets Pace & Race = Same as above. Road Group: 50 to 80 Minutes. Finish on lit streets. 8 Strides on the field. Warm-down for 15 minutes. Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: This is the strength evil brother to last week�s 400-400-800. The key is to run the intervals steady, while keeping the rest at the minimum. Get in a group of similar people in terms of fitness. Races: Congrats to those who raced at the Ramble this past weekend. Cak and TJ posted top 11 finishers, while Jack Sullivan placed in the top 25 (22). Chris Diehl also got after it, and stayed in the double digits (90th). Well done by all. Weekends: Long runs are a must, and as always, should be approximately 20 to 25% farther than a regular distance run. The other day should include some up-tempo, shorter intervals. Some suggested examples are 8 x 400, or 12 x 200. These could be done on the track, road, or on trails. Feel smooth, relaxed, and �fast�. Look for the postings regarding any additional running groups. Fund-Raiser: Stonehill is hosting the Northeast 10 Conference Track and Field Championship on Saturday, May 1. HFC is hosting the concession stand for the event. Some have volunteered on the website, but we could use some more help. We will be discussing the event tonight at the post-workout venue. Final details will be sent out before Friday. A before or after run may be a nice tough. It�s a great area to get in a run. Stretching: Stretch well and stretch often. Flexibility is essential for good racing, better stride length, relaxed running, and injury prevention. Stretch before and after runs, and if you are sitting in front of the TV for a half hour. Increased stretching and flexibility will provide huge benefits. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend activities. Happy May Day, Rich Hart | | | | jake_os Posts: 1459 | posted: 04-27-10 2:48pm
Why the James Joyce Ramble is better than the Boston Marathon. -Ramble is $170 cheaper -Unlimited registration -20 miles shorter race -long runs only need to be 15 miles -FREE HARPOON IPA at post race party -No magic bust to start -No T to home -You can run 18 miles the next day -stairs are no problem after the race -FREE HARPOON IPA -Unlimited mocking of Thirsty Irish Runners -More scenic course -Unaffiliated with the BAA -costumed readers not costumed runners -FREE HARPOON IPA -better band at JJR party -Kenyans not eligible for prize $$ -more ammo to mock the race director -books for awards better than medals -FREE HARPOON IPA -The ramble is in DEDHAM! | | | | GiantsFan Posts: 1093 | posted: 04-23-10 11:52am
Hello Fellow Clubmates, We have an opportunity to generate some funds for the club. On May 1, Stonehill will be hosting the Northeast 10 Conference Track and Field Championships. There will be between 600 to 700 kids competing in the meet. Additional crowd size will at least double that number. The meet runs all day, so we were thinking about having a concession stand from 11:00 until 5:00. This was done in the past at some Northeastern meets and we generated a good amount of revenue for the club. The agreement with the Stonehill administration would be that the club and the school's team would split the profits. The advantage for the club would be an opportunity to make probably $800 to $1000 for our treasury, with a useable venue. We don't have many other chances to make easy money This is a very viable option. The advantage for the team is that it provides the meet with a concession stand, while allowing our non-competing athletes to work in other areas at the meet. Also, it obviously serves as a fundraiser. Jim Clifford is going to be invloved in the organization of the event. We will need several other volunteers. It is understood that this is a difficult time of year for many with youth sports teams, work, and family events. If you are able, and willing, please consider helping for a bit on the 1st. Responses welcome. Directions: For those coming from Rt. 128, go South on 24 to the 4th exit, #17. Stay on Rt. 123 for a half mile. Stonehill is on the right. From Rt. 495, go north on Rt. 138. After 8 to 10 minutes, Stonehill will be on your right. | | | | GiantsFan Posts: 1093 | posted: 04-21-10 3:20pm
HFC Workout, April 21, 2010 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout: 15 to 20 Minute Run The HFC Constitutional: 400 � 400 � 800 x 3 Sets (4 for those who dare) Pace = 5K Race Pace Rest = 2 minutes between each, 3 between sets Warm-down for 15 minutes. Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: .This is a time-honored classic for the Striders. Daring groups can cut the rest time down to 90 seconds within the sets. Smooth, consistent repetition is the key. Run in a group of similar people (fitness, not demeanor). Make sure that the rest intervals are consistent. Enjoy the night. Races: Congratulations to our Marathoners. Outstanding job on Monday. It was great to see so many in green so early at the finish. Well done, and enjoy your well-earned rest. Weekends: Long runs are a must, and as always, should be approximately 20 to 25% farther than a regular distance run. The other day should include some up-tempo, shorter intervals. Some suggested examples are 8 x 400, or 12 x 200. These could be done on the track, road, or on trails. Feel smooth, relaxed, and �fast�. Look for the postings regarding any additional running groups. Fund-Raiser: Stonehill is hosting the Northeast 10 Conference Track and Field Championship on Saturday, May 1. Several years ago, HFC hosted the concession stand at the Northeastern meets, and we made a terrific profit for the club. We have an opportunity to do the same on the 1st. Jim Clifford is available to oversee the project, so please let people know if you are able to help. The Conference will have about 700 to 800 competitors, and a similar number of parents, friends, and coaches. There is money to be made, so please let your availability be known. Coaching Absence: I apologize for my absences over the previous weeks. The recruiting season is coming to a close, with the May 1 deadline for deposits looming. Attendance will improve soon. With over 600 phone conversations in the books to get a recruiting class of about 25 (the 600 doesn�t include the �leave a message� calls, and yes, the conversations have all been documented on my phone logs per NCAA rules), I�m ready to stop dialing. I miss practice and plan on being around more starting next week. Stretching: Stretch well and stretch often. Flexibility is essential for good racing, better stride length, relaxed running, and injury prevention. Stretch before and after runs, and if you are sitting in front of the TV for a half hour. Increased stretching and flexibility will provide huge benefits. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend activities. Happy School Vacation Week, Rich Hart | | | | botti Posts: 122 | posted: 04-19-10 3:20pm
Has moved within the plaza for those looking for us. It's now in the corner part, middle side, topwise. | | | | GiantsFan Posts: 1093 | posted: 04-14-10 2:50pm
HFC Workout, April 14, 2010 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout: 5200 or 6800 Meters on the Track. Minimum 15 Minutes 2 x 200 Pace = 5K Race Pace 4 x 400 x 3 sets (4 sets is an option) Pace = 5 Mile race Pace Last set should be 3 to 5 seconds faster per 400. Rest = 90 seconds between 400�s, 3 minutes between sets. Marathoners � 2 Sets maximum, done at Marathon pace. Warm-down for 15 minutes. Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: Steady, even intervals tonight. The key is to keep the rest short and the pace consistent. Slight pick-it-ups on the last set. Marathoners should not stress. Races: Congratulations on the great showing at Doyle�s. 43% of the top 21, and the names kept on coming after that. Good picture of Bobby Bligh running into the light. Again, great job by everyone. Weekends: Long runs are a must, and as always, should be approximately 20 to 25% farther than a regular distance run. The other day should include some up-tempo, shorter intervals. These could be done on the track, road, or on trails. Feel smooth, relaxed, and �fast�. Should not be as fatigue-producing as the Wednesday nights. Look for the postings regarding any additional running groups. Stretching: Stretch well and stretch often. Flexibility is essential for good racing, better stride length, relaxed running, and injury prevention. Stretch before and after runs, and if you are sitting in front of the TV for a half hour. Increased stretching and flexibility will provide huge benefits. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend activities. Rock on next Monday, Good luck to all who toe the line in Hopkinton, Rich Hart | | | | gary Posts: 1948 | | posted: 04-14-10 11:50am For those of you running Monday, not running Monday, spectating, or just like carbs, I'm hosting a pre-race pasta meal at my home in Easton on Sunday. Festivities will commence at 1 p.m. Please drop me an email or respond to this thread if you can make it so I can send directions and I'll know how much pasta to make. I'm also hosting members of the "HFC MidWest" Nebraska Chapter. A great crew of 15 hearty sould ready to take on the Boston roads. Should be alot of fun. Hope to see you Sunday! | | | | joec Posts: 1393 | posted: 04-13-10 8:24pm
Got a message from Ben Nephew who is an independent retailer of Inov-8 running shoes. If anyone in the club is interested in any inov-8 shoes, he can bring samples of all models and a couple sizes to an HFC workout for runners to try out the shoes. While most of the shoes are targeted for trails, there are several training and racing models that are great road shoes. http://www.inov-8.com/Products.asp?PG=PG1&L=27 Please post your interest on the discussion board and we will see if there is enough interest to invite Ben down with some shoes. | | | | EFGroden Posts: 1060 | posted: 04-13-10 10:41am
Check out this article: http://www.esquire.com/features/usain-bolt-bio-0410?click=main_sr This HS race, Bolt at 17, runner #2 in white: http://www.youtube.com/watch?v=6_YuAkp3DKM&feature=player_embedded 30 years ahead of his time? | | | | EFGroden Posts: 1060 | posted: 04-13-10 10:36am
You may have heard that there's going to be an event on Monday, April 19th where people will be dropped off in a western suburb, asked to strip down and make their way back into the city without the use of any motorized conveyance. They say it's not hazing, and that it's all in good fun. Let's hope so. They also say that some of our cool kids will be participating. So that should be fun for the rest of us. This human parade proceeds right down the main thoroughfare. So if you're not one of the cool kids in the parade, you may want to check out their progress as they romp through the various tony villages west of the city. The parade concludes at the Big Building downtown where the paraders are showered with shiny baubles and metallic capes, along with fresh bread and water. While it may seem like a long way to go for bread and water, that's what makes the cool kids the cool kids -- because they do stuff that's cool! Immediately following the parade, the cool kids will be gathering at the Swan Bar at the Park Plaza Hotel (in the shadow of the Big Building) where they will regale us with tales of the journey and hoist a pint for the effort. Anyone and everyone is invited to join the Swan Bar experience. So what are the cool kids doing this week? - Getting plenty of sleep/rest - Maintaining their healthy diet - Hydrating, hydrating, hydrating - Running a modest interval workout (preferably on Wednesday, but Tuesday or Thursday is OK); something like 2 x 800 plus 4 x 400 at a pace somewhat faster than race pace - Picking up parade credentials - Tapering - Getting excited! Everybody loves a parade! | | | | GiantsFan Posts: 1093 | posted: 04-07-10 12:37pm
HFC Workout, April 7, 2010 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout: 5200 Meters Minimum of an hour run. 15 Minutes of warm-up. Drills / Strides 2 x 200 5K Pace 800 Race Pace Rest = 3 Minutes 4 x 800 �Tempo� - Race + 15 to 20 seconds per 800 Rest = 90 Seconds preferred, 2 Minutes if needed (Group decides) 800 Race Pace Warm-down for 15 minutes. Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: We�ll do a little race simulation this week. The first 800 should be at race pace to simulate the early race start. The next 4 x 800�s should be done at a steady pace, with a short rest interval. The final 800 should go back to race pace to give some giddy-up at the finish. Don�t race, TJ and Lee, but keep the pace brisk. We are going to keep the volume down slightly from what we�ll do for strength work later in the season because it is the first night on the track. Weekends: Of course, everybody will be at Doyle�s this weekend. In the extreme case that you are not able to make it, take advantage of the weather and later light to get in some good work. Try to get in a day of interval-type work, and a long run. It�s ok to be tired on Monday. The best option is to get out and race the streets of JP on Sunday. Those who are Marathon training, use the race as the middle / up-tempo part of a long run. Look for the postings regarding any additional running groups. Stretching: Stretch well and stretch often. Flexibility is essential for good racing, better stride length, relaxed running, and injury prevention. Stretch before and after runs, and if you are sitting in front of the TV for a half hour. Increased stretching and flexibility will provide huge benefits. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend activities. Good luck @ Doyle�s (during the race and after), Rich Hart | | | | joec Posts: 1393 | posted: 04-02-10 12:22pm
Hi, the club records page has been updated. There are 2 typo's that I noticed that will be fixed shortly for jason's 1500 (4:15) and Meaghan's 3 miler (17:46). If you see any errors, know of any records that I missed, or if you have a better time for a distance, or have any updates, please let me know. The grand prix page and the rules have also been updated. The main page photo has been updated with New Bedford photos from Betina. There seems to be an issue with the photo's page for browsing photos. I will look into it. The history page is still "under construction". If anyone has a paragraph that they want to put together for the club history we can get it posted. Let me know. Thanks. Joe C. | | | | gary Posts: 1948 | | posted: 04-02-10 9:28am Tom Vossen mentioned Wednnesday night he was planning a long run with a workout sandwiched in at Polaroid tomorrow morning. Chris Kelly, Jake Churchill and I plan to be there as well. Thinking something around 15 miles +/- with parts at MP effort. We could meet in the X parking lot at 9. Chime in if you plan to attend. I'll bring extra water. Gonna be HOT !! | | | | jake_os Posts: 1459 | posted: 04-01-10 1:35pm
Local Saucony runner Nate Jenkins has decided to join HFC after the disinitigration of his prior club, R.UN. With our ties to Saucony and fast improving stars Danforth and Unger, Nate feels like HFC is the right club for him at this time. Also exciting, I received an email from Dennis Simonaitis. Dennis is moving back to the area and is going to start running with us again. According to Dennis, no one coaches him better than Ed Groden. In fact, Dennis gave all the credit to Ed for helping him prior to his recent 24:14 8k. Welcome Nate and Dennis! HFC Rules! | | | | GiantsFan Posts: 1093 | posted: 03-31-10 1:43pm
HFC Workout, March 31, 2010 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout: Minimum of an hour run. 15 Minutes of warm-up. 1 Mile = Tempo (Race + a minute) Start closer to the top of the hill, so the rest is not too long. 5 x 3 Minutes #�s 1, 3, &5 @ 3K Pace #�s 2 & $ @ 10K Pace (Should be ~ 15 second per mile difference) Rest = 2 minutes steady state (jogging/running) Warm-down for 15 minutes. Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: We will stay off the track for at least another week, as it really doesn�t stay light all that late just yet. The workout as designed will help with the ebb and flow of racing. It is important to be aware of your pace, and to distinguish between the 2 paces recommended. If your pace is always the same, you are probably too slow for 3 of them, and too fast for the other 2. Don�t stretch out the rest time. Remember, it�s base building time, so the concept should be long intervals with short rests. Weekends: Easter weekend always poses time restraints, with extra family duties and events. Therefore, you have to plan your time well. The weather is supposed to be great, so get up early on Saturday, and go long. Remember that long runs should be 25% more than your usual distance run, and the other day (when possible) should include some type of interval work (shorter and somewhat quicker would be the preferred, if you�re not doing marathon training). Look for the postings regarding any additional groups. Stretching: Stretch well and stretch often. Flexibility is essential for good racing, better stride length, relaxed running, and injury prevention. Stretch before and after runs, and if you are sitting in front of the TV for a half hour. Increased stretching and flexibility will provide huge benefits. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend activities. Have a great Easter! Rich Hart | | | | BruceRogers Posts: 152 | posted: 03-29-10 1:52pm
I regret that I will be in Switzerland on work-related travel and can't run this race. I registered more than a month ago. If anyone wants the bib and/or T shirt just let me know. | | | | corcoran Posts: 584 | posted: 03-26-10 8:36am
Is there a group getting together to run this weekend? What time? Where? Roid or road? | | | | jake_os Posts: 1459 | posted: 03-25-10 2:52pm
Ex HFC Strider, Xaverian Hawk and ULowell Chief rips it up last weekend! In Virginia Beach on the East Coast, Dennis Simonaitis (M47) held off a late charge from Tracy Lokken to win the masters division of the Shamrock 8K. Simonaitis ran 24:14, with Lokken finishing in 24:18. Simonaitis's time breaks the American M45-49 age group record of 24:41 held by Bill Rodgers and age grades at 97.66%. Lokken's mark earns an age grade of 95.15%. Your Humble Blogger must admit that his first reaction upon hearing these times was an assumption that the course was short, but race director Rick Platt emailed that although the course was changed this year, it's definitely USATF certified. He added that there were "ideal conditions, temperature, and very little wind to affect the runners in any direction." Of course, nothing Simonaitis runs surprises this blogger, as he's been the top men's masters road racer for most of a decade now, but this one certainly ranks up with his best runs! FYI, Lokken came back the next day to run 1:09:54 for the Shamrock Half Marathon ... not bad yourself there, Tracy! Results of 8K are here < http://results.active.com/pages/searchform.jsp?rsID=90241> . | | | | GiantsFan Posts: 1093 | posted: 03-24-10 1:17pm
HFC Workout, March 24, 2010 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout: Minimum of an hour run. 15 Minutes of warm-up. 1 Mile = Tempo (Race + a minute) Start closer to the top of the hill, so the rest is not too long. 200-200-400 x Hills Sets = Number to be determined by the group. 3 or 4 is recommended. 2 is suggested if just starting back. Rest = Jog to the bottom plus 30 seconds (1.5 minutes between sets) Warm-down for 15 minutes. Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: We�re probably a week away from getting back on the track, so we�ll go to the �Roid for some hills. We�ll start off with the tempo Mile, and then head to the bottom. They should be done in sets of 200-200-400 (the 200�s are to the pole by the hydrant, and the 400�s are to the electrical box on the left passed the street). Don�t allow the rest to go too long. You�re just prolonging the inevitable. Each group should determine the number of sets. Enjoy. Musings from Albuquerque & Dallas: Great meet at the NCAA Div. II Championships. The facility was great; an elevated banked, lightning quick 6-lane oval, with a terrific infield lay-out. The altitude was a factor, more with recovery in the distances than the times. Highlights were the Mile win by Jenn Pixler from Seatle Pacific (jogging in 4:46, after her 4:40 flat anchor on the DMR on Friday, which followed the Mile trials). The older folks on this board will know her coach, Dorothy Heritage, one of the first great distance runners in the 70�s. The Women�s 800 was a great race to watch, with a 2:07 and :08 1-2, followed by 3rd to 8th places separated by 1.2 seconds (nobody remained in the same place during the last straight). In the Men�s meet, the team battle was going to be between Adams State and St. Augustine�s, but Adams used a dominant distance effort to win. Adams went 1-2-3-4-5 in the Mile, and 1-2-4-5-6-7 in the 5000 for 65 points. They also won the Distance Medley Relay (shocker!), and placed well in the 800. The individual standout was Josh Smith of St. Aug.�s, who followed up his trials races of 47.3 and 21.11 on Friday, with finals performances of 46.05, then 20.92. He also anchored their 4x400 win in an easy 46.5. Stonehill freshman, Corey Thomas placed 3rd in the High Jump, to make All-American, but missed making the finals in the Hurdles (he was still thinking about the HJ). To show how tight the competition is at this level, he was 11th, but was only 6 thousands of a second out of 4th. Albuquerque is a terrific city, with the mountains forming the city outskirts on one side, and then a long plateau to some inactive volcanoes on the other. �Old Town� is a cool part, with a lot of great shops and restaurants (plus a church from the mid-1600�s). It was a good trip until�. Dallas sucks. American Airlines sucks. Especially when you board your connecting flight from Dallas to Boston, and are then taken off the flight because of the weather in Boston, and get stranded in Dallas for 3 days. It might have been a little better if we had been given our bags back, but that didn�t happen. They got to Boston over a day and a half before we did. Waiting stand-by, trying to get on flights, and then taking a shuttle to a nearby mall so we didn�t get to Day 3 with the same underwear is not what I envisioned doing the week after the nationals. Needless to say, it�s been catch-up ever since. Weekends: Weekends must be planned to allow you to take advantage of a little extra time (hypothetically). Long runs should be 25% more than your usual distance run, and the other day should include some type of interval work (shorter and somewhat quicker would be the preferred if not marathon training). Look for the postings regarding Ed�s Marathon-Prep practices and the Sunday Long Runs. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. Sit on the floor while you�re watching TV, and stretch. Stretch a bit before you go to bed. The more flexible that you are, the more comfortable that you will be while running. The machine works better. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend activities. Happy Spring, Rich Hart | | | | Bettina Posts: 141 | posted: 03-24-10 7:01am
Hi All, Here's a link to the pictures Tony took at New Bedford. I think he got most Striders: http://www.smugmug.com/gallery/11606518_VJf5o#818067552_XfBsb | | | | jake_os Posts: 1459 | posted: 03-23-10 2:49pm
For all running events, which event(s) do you think are least affected by Perfromance Enhancing Drugs? For instance, we know steroids and HGH are used to enahcne sprinting perfromance. We know EPO and blood doping are used to enhance endurance events. However, based on historical data and world record progression, illegal drugs seem to have little to no effect on what distance. To me, it seems fairly clear and several of us had this recent discussion. I'm interestd if anyone else has an opinion and what evidence backs your assertion? | | | | General_Lee Posts: 537 | posted: 03-18-10 7:23am
Ed What is the marathon workout this weekend? Last year you had us run New Bedford. I wasn't planning on running New Bedford, but I may as well if that is going to get me into better shape. Lee | | | | rich_sherman Posts: 274 | posted: 03-17-10 12:48pm
I'm not going to be able to make down to southie, anyone going to X to workout then to lewis'? | | | | gary Posts: 1948 | | posted: 03-15-10 6:30pm 5th corral for me # 5360 post your numbers here | | | | bryan Posts: 116 | posted: 03-11-10 4:58pm
This year with St. Pat's Day on Wednesday, we won't be the only ones out and about for this leisurely jaunt through South Boston. We will probably frequent some of the less "trendy" establishments, unless we want to wait in line. A new route is currently being created. Please state your intentions on attending as we organize this HFC tradition. | | | | jake_os Posts: 1459 | posted: 03-11-10 2:53pm
Congratulations to Chris Teague for being named the New England Runner of the Month by New England Runner magazine for his dual wins in the GBTC and Boston Indoor Games Master's miles. CT, We Salute You! Awesome job! | | | | GiantsFan Posts: 1093 | posted: 03-10-10 5:20am
HFC Workout, March 10, 2010 @ Xaverian, Southie-by-the-Sea (?) @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout: Minimum of an hour run. 15 Minutes of warm-up. 5 x 4 Minutes First 2 minutes @ 5M Tempo pace (Race + 1 minute per) Next 2 minutes @ 5M Race Pace Rest = 2 or 3 Minutes (Group should decide) Warm-down for 15 minutes. Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: As always, vary the terrain. Don�t be afraid to include hills on the faster parts. Don�t overdo the frist 2 minutes, or the 2nd part will be very difficult. Have fun. I�ll be training at altitude for the rest of the week. Weekends: Plan your weekend running. Ideally, try to get in some interval work on Saturday and a long run on Sunday. Make the intervals shorter and quicker than the longer intervals of Wednesday, and make the long run at least 25% longer than your usual distance run. Plan the run, and then try to schedule the day around it. I know that it sounds good, but isn�t always possible. Do what you can, and the results on race day will be positive. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. Sit on the floor while you�re watching TV, and stretch. Stretch a bit before you go to bed. The more flexible that you are, the more comfortable that you will be while running. The machine works better. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend activities. Off to Albuquerque, Rich Hart | | | | gary Posts: 1948 | posted: 03-09-10 11:17am
Hey Gang Hope everyone is doing well. Well, the weather this weekend looks like it's going to be a bust but no matter. Training's got to get done. If you're interested in running with others this weekend a group of us will be running Sunday's venue this week will be Blue Hills for 9.6, 12.5 or 18.5+ hilly miles. Some of us plan to run a workout Saturday on the marathon course. Since just about everyone is running New Bedford the following weekend, you'll get an extra day recovery. We plan is to meet at the 21 mile mark on the course Saturday morning at 9:30 a.m.. This is located just past the crest of heartbreak hill. The parking there isn't too bad. Just pay attention to the signs. The plan is to run 30K or 18.6 miles. We would run the course backward, turn at 12 and come back through the hills. The nice thing about this is you get to run the hills with the same amount of miles on your legs as in the actual race. We plan on doing tempo type pace incorporated into a long run. Here's the breakdown: Miles 21-18 Easy (down the hills) Miles 18-13 6:30 pace (which takes us to Wellesley Ctr) Miles 13-12 Easy (which takes us to Wellesley College and the turn around point) Miles 12-16 6:20 pace (which takes us to to Newton Lower Falls before the highway on ramps) Miles 16-17 Easy (which brings us half mile before fire station) Miles 17-20 6:10-6;20 pace( up 2 of the 3 hills) Miles 20-21 plus add .6 cooldown (up the last hill and adding .6 to make 30K) The paces are "nice to haves." Depending on who shows up, perhaps we can have groups. I know Mimi Fallon is planning to run a tempo there of 3 mile warmup, 4 mile tempo at 6:20 pace, 3 mile cooldown. If your interested in running, please drop me an email. Perhaps we can put together some groups ahead of time. I also plan to have water, Gatorade and GU on the course so if I know the headcount, I can plan accordingly. The workout and paces are entirely optional. Do whatever works best for you but as the weather is supposed to be sub par, misery loves company. I hope to see you either Saturday or Sunday! Best Gary cell (508) 577-8959 | | | | cckelly Posts: 798 | posted: 03-08-10 5:52pm
Finally proof that global warming exists. (50 degrees at the start of Stu's yesterday) The following represented the green. 71 2:15:09.98 7.15 Walsh, Stephen 109 2:22:17.73 7.38 Smith, Andrew | | | | EFGroden Posts: 1060 | posted: 03-05-10 7:19pm
Sorry for the late post. We're going back to the comfort zone and doing 8 x mile at 30-45 seconds faster than marathon pace. An optional and additional 2 x mile at marathon pace is suggested. 90 active rest between everything. As usual, healthy warmup/warmdown. For these laps we work chain-to-chain. Everyone is invited. Hope to see you there. Yes, X @ 9 AM. | | | | tgavin  Posts: 155 | posted: 03-05-10 11:10am
It's been years since I posted here, but now's as good a time as any! So I've had a treadmill in my basement for a while and when I was seriously running, I used it a decent amount. But now it is taking up space and Cara wants it gone. We just had our 5th baby on Tuesday and I am in no shape (excuse the pun) to fight her on the fact that I will some day use it again. So, I need to get rid of this thing ASAP. It's free to the first person to email me at tgavin@coderedinc.com. If there are no takers before the end of the weekend, I'll just post it up on craigslist. DISCLAIMERS: 1) It's a little dirty, but the treadmill itself works fine. 2) I lost the safety key, so i have a pen permanently stuck in there. But the treadmill itself works fine. 3) The digital thing that tells your pace, time, and how far you've fun is broken. But the treadmill itself works fine! Besides, you guys all know intuitively what your pace is. Just use a clock! 4) You have to provide transport to get the sucker back to your house. I'll provide labor assistance (i.e. me) to help you move it to said transport and can help you move it into your house. Stride on, Tim | | | | rich_sherman Posts: 274 | posted: 03-04-10 8:33pm
I'm not able to make the saturday marathon workout at polaroid, but I will be doing a long run on the marathon course sunday. I'm looking to do 20-22. If anyone else joins me we'll meet in front of white mountain creamery by BC (right next to the T station - 19 Comm Ave, Chestnut Hill) at 9am. Then drive one of our cars out to the start in hopkinton. http://www.mapmyrun.com/route/us/ma/hopkinton/239126775249662041 If no else plans on joining me I'll be driving 22 miles out from my in-laws in brookline village. Let me know if you plan on joining me . | | | | mfitz  Posts: 40 | posted: 03-04-10 9:28am
The Hopkinton Running Club is hosting its Annual 21 Mile Marathon Course Training Run. Here are some of the details: * It is being held on Sunday, March 28th (3 weeks prior to race day, which according to most training schedules should be your last long run). * We charter a bus that will meet runners at the Hopkinton Common, which is where the marathon starting line is. There is plenty of parking on the streets around the Common. You can stow a bag of dry clothing on the bus prior to starting your run. * Starting times are staggered based on your pace. The slower runners will probably start out at about 7:00 AM; faster runners will start at 8:00 AM or so. The goal is for everyone to finish up at mile 21 at about the same time. More details about this will be posted later so you can figure out exactly when you should start your run. * There are 4 aid stations (water, Gatorade, jelly beans, etc.) along the course. * There is a "sweep" vehicle driving along the course to pick up injured runners. * The bus will be waiting for you at mile 21 (just after you've crested all of the hills in Newton, right before the BC Main Campus gates). There will be refreshments (water, Gatorade, fruit, lots of snacks) waiting for you as well. * The bus will return you to Hopkinton by 12:00 or so. * The cost to non-HRC members is $13. * There are no refunds. If you would like a spot on the bus: * Please email me at stephaniewhelan@msn.com as soon as possible to reserve your spot. * Send a check made out to "Hopkinton Running Club" to my home address: 15 Valleywood Road, Hopkinton, MA 01748. Please note that your spot is not confirmed until payment is received! If you would like to volunteer (people who are willing to help out with aid stations are needed), please let me know! Your help is greatly appreciated. You are welcome to forward this message to friends who might be interested in participating. The buses filled up last year, so I can't guarantee a spot for everyone -- first come, first served! Thanks- Stephanie Whelan | | | | GiantsFan Posts: 1093 | posted: 03-03-10 12:46pm
HFC Workout, March 3, 2010 @ Xaverian, Southie-by-the-Sea (?) @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout: Minimum of an hour run. 15 Minutes of warm-up. 6 x 4 minutes @ Tempo (Race Pace for 5m + 1 Minute per) Rest = 2 Minutes Warm-down for 15 minutes. Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: The effort should be distributed evenly over the 6 �pushes�. Make sure that the rest interval is not lengthened. Some can be into the wind, some with, some uphill, and some down. Your group�s choice, but try to have one of the pushes be each of these things. Enjoy another beautiful Wednesday night. Indoor Track: Several great performances at last Friday�s All-State meet, including Greg Boursiquot of Stoughton, who won the 55m High Hurdles for Coach Blonder�s Black Knights. Xaverian�s John Bleday continued his success in the mile with a strong 4:19 (he had run 4:12 at BU�s Valentine�s meet). Andover and Mansfield were the dominant teams, especially in the relays. In the girls� meet, there were 3 athletes under 5:00, with 2 girls from Newton South leading the way, with Kathy O�Keefe running a 4:57. The 300 saw 3 of the 5 in the seeded heat falling (2) or almost (last year�s 400 state champ), and the winner got DQ�d for causing the mess. Cory Ryan of Norwood kept her head, and went around the fallen to get the win. The high school season finishes with the New Englands Friday night at Reggie, and then the 2 nationals the week after (the Nike meet at Reggie, and the National Scholastic in NY). Stupid that they have 2 (and there seems to be a big meet in the Midwest that they�re promoting as a �nationals�). 2 is too many, and 3 is ridiculous. The college New England were held at BU on Friday and Saturday. As always, it was a great meet in that you have all 3 divisions together. Even some of the teams that don�t have the depth of some of the larger programs, may still have some outstanding individual kids. UConn swept both men�s and women�s team titles, and both have good recruiting classes coming in. The men�s mile was a good race to watch as the top 4 places were separated by less than a second (4:08.57 to 4:09.41, with Pat Fullerton of Stonehill 2nd in 4:09.19). UConn�d depth was seen in the 800 and the 100, where they racked up 36 points with 1-2 finishes (guess who won the 4x800). UConn women missed sweeping the 3 relays when they lost to UNH by .03 in the 4x800. The outstanding performer of the meet was a freshman, Corey Thomas of Stonehill (ok, maybe I�m biased). Corey placed 2nd in the finals of the 55m High Hurdles in 7.45, which currently ranks him 3rd in Div. II. He is the only freshman qualifier in the event for the NCAA�s. Corey then went to the High Jump, where he jumped 7�2.25�, which is the leading jump in the country for D. II. Just in case you were wondering, he�d be on the national lists in both events in Div. I also. We travel out to Albuquerque next week for the NCAA�s. He�ll help us to get on the scoreboard. On a side note, they say that Irish Alzhemier�s means that you forget everything but the grudges: Team Scoring: 7th Place: Stonehill 27.5 points 9th: Northeastern 25 Weekends: Plan your weekend running. Ideally, try to get in some interval work on Saturday and a long run on Sunday. Make the intervals shorter and quicker than the longer intervals of Wednesday, and make the long run at least 25% longer than your usual distance run. Plan the run, and then try to schedule the day around it. I know that it sounds good, but isn�t always possible. Do what you can, and the results on race day will be positive. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. Sit on the floor while you�re watching TV, and stretch. Stretch a bit before you go to bed. The more flexible that you are, the more comfortable that you will be while running. The machine works better. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend activities. They�re right about the �in like a lion�, Rich Hart | | | | rich_sherman Posts: 274 | | posted: 03-01-10 11:22am 1431 Tom Vossen Norwood MA 36 M 1:24:14 1:24:19 62 51 6 71.2% Good Job down there, nice time. | | | | Andy_Smith Posts: 143 | posted: 02-28-10 8:32am
If you feel like a coupl o' pints and shooting pool this afternoon, come on down! After the great success of the past two years events, I look forward to hopefully seeing you all again this year! Come and join us for a fun afternoon of pool and darts! Flat Top Johnny's have kindly donated the use of their pool tables and tournament director from 1-5 pm. 100% of the $15 cover charge goes to the Leukemia and Lymphoma Society in support of Andy's Boston Marathon fund raising efforts. Feel free to forward this invite to your friends! First class pool & darts venue - won "Best of Boston" 5 consecutive times! * All 12 pool tables and darts are free for the duration * Cash bar and menu * Tournament registration ends at 1-30pm! * Pool doubles best of 3, single elimination * Flat Top Johnny's T shirts for the winning teams! * If you don't want to play in the tournament but want to play pool, tables will open up quickly as the tournament progresses * Fans welcome! Come and have fun and cheer your team on * Parking is validated at the One Kendall Square parking garage (max $5) If you can't make the party but would like to make a donation, click here http://pages.teamintraining.org/ma/boston10/andysmith Nearest T stop is on the red line Kendall/MIT For driving directions, go to the "contact us" link at www.flattopjohnnys.com | | | | gary Posts: 1948 | posted: 02-26-10 2:18pm
This Sunday, we're back out on the marathon course. Think the weather looks to be ok. We can meet at the Wellesley Library in Wellesley Center at just about the halfway mark. This time around I thought we'd switch it up and head towards the start line towards Natick Framingham way. We can meet at 9:00 a.m. and head out at 9:15 Hope to see you Sunday morning! Gary | | | | joec Posts: 1393 | posted: 02-24-10 5:14pm
Hi, I posted some "news" on the news page. Monthly race results and the grand prix details. Check it out and let me know what you think. If you have anything that you want posted in the news page, let me know. I will also update the main grand prix page soon. Thanks. JoeC | | | | GiantsFan Posts: 1093 | posted: 02-24-10 11:57am
HFC Workout, Feb. 24, 2010 @ Xaverian, Southie-by-the-Sea (?) @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout: Minimum of an hour run. 15 Minutes of warm-up. 1 Mile @ Tempo (Race pace + 1 minute) Rest = Jog to start + 1 minute 4 x 200 to 300m Hill Rest = Jog to start + 1 minute 1 Mile @ Tempo Rest = Jog to start + 1 minute 4 x Hill Rest = Jog to start + 1 minute 1 x 800 (Race pace � 10 or 20 seconds) Warm-down for 15 minutes. Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: After your warm-up, you will start the workout with a mile at tempo pace, which is basically your race pace plus a minute (steady, but not trashing). At the �Roid�, start and finish the Mile close to the top of the hill (be careful with the chain on the backstretch). Follow with the up-hills. Rest should be the jog down, plus 30 seconds in between hills. The last 800 is a �see what you got�, within reason. Train to run another day. The weather is going to be lousy, so you might as well accept it, and just get �er done. Enjoy. Indoor Track: Congrats to our Indoor squad for their performances at the USATF_NE�s last Sunday. Jason, Lee, TJ, Chris, and Joe have represented the club well during this season. Hopefully, they�ll be joined by others for the �10-�11 season. The high school season is quickly wrapping up, with this Friday night�s All-State meet. There were several strong performances in last week�s State Class meets, but overall, the state seems slightly down this year. That being said, there will be several outstanding races on tap this week. In the girls� races, the Mile should be very competitive between the two 5:00. girls from Newton South, and Monica Adler of Beverly, who ran 4:58. Junior Erica Gagnon of Archies ran 5:12, so Coach Van Dorpe sends another to the All-States. The race of the night could be the 300, with Robinson of Arlington breaking 40 last week to win Div. II, and Miesha Brooks of Boston Latin (she won Div. I) dueling, with Cory Ryan and Emily Broyles of Mansfield right behind (she won the 400 last year in 56. as a sophomore). I believe that Brooks is the only senior. The best teams should be Mansfield, Bishop Feehan, and Newton South. The boy�s meet could be wide open, One thing that hasn�t changed from last year is that the best High Jumper in the state is still at BC High. Nick Staley (a junior) jumped 6�10� last week, and scared Corey Thomas� class record of 6�11�. Corey thought that he�d have the record longer than this. The Andover sprinters and hurdlers should lead their team to a win, but their relay points could get broken up. Xaverian�s John Bleday should win the Mile, but Johhny Gregorek will be hard-pressed to take the 1000, with stiff competition coming from Chris Osterlin of St. John�s Prep. 2-Mile top seed Anthony Taylor of Arlington (9:19) will be coming back from a warming-down incident, in which he got shot by someone with a BB gun down the street from Reggie. Hopefully, this was an isolated event. Collegiately, the New Englands are Friday and Saturday at BU. UConn stills seems to be the team to beat in both the men and the women, but their men�s team seems a bit down this year. URI, UMass Amherst, Sacred Heart, UNH, and the teams from our conference (the Northeast 10, UMass Lowell, Southern Conn., AIC, and the �Hill� [all 4 nationally-ranked in Div. II]) should be in the mix for the top 10. BC, Northeastern, UNH, BU, and URI should score well behind UConn in the women�s battle (tougher to compete with the big-scholarship programs [not as many with the men]). UConn�s depth isn�t quite as impressive as their basketball team, but their strength can be seen in their relays (all top seeds by 7 seconds[4x400], 15 seconds [DMR], and 31 seconds [the 4x800]). Not too shabby. Convention: Thanks to the Diehls for opening their house. It was a terrific night, with fun and frivolity for all. Thanks to all who participated. Weekends: Plan your weekend running. Ideally, try to get in some interval work on Saturday and a long run on Sunday. Make the intervals shorter and quicker than the longer intervals of Wednesday, and make the long run at least 25% longer than your usual distance run. Plan the run, and then try to schedule the day around it. I know that it sounds good, but isn�t always possible. Do what you can, and the results on race day will be positive. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. Sit on the floor while you�re watching TV, and stretch. Stretch a bit before you go to bed. The more flexible that you are, the more comfortable that you will be while running. The machine works better. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend activities. Spring is coming, Rich Hart | | | | cckelly Posts: 798 | posted: 02-23-10 3:55pm
Any sadists interested in joining the lottery - its opens 3/1 - 3/15. I think the odds are around 25% you'll get in - the problem is if you get in you gotta run 7.6 miles uphill. http://www.mountwashingtonroadrace.com/lottery.shtml I'm gonna enter the lottery. | | | | cdieh Posts: 840 | posted: 02-23-10 10:27am
Good Morning Fellow Striders. The New Bedford Half Marathon is scheduled for Sunday March 21, 11:00am. We have had strong turnouts over the past few years and hope to do so again this year. Ideally we will have scoring teams in the Men's Open, Masters, Senior & Women's Open. You must be a USATF member to be eligible to score. I've attached the registration links to the Race site and USATF. We are Club 111 for those of you registering in USATF for the 1st time. Please state your intentions. http://newbedfordhalfmarathon.com/ http://www.usatfne.org/member/index.html | | | | jake_os Posts: 1459 | posted: 02-23-10 10:21am
Props to TJ and Lee for running great races over at HArvard on Sunday at the USATF New England Championships. Somehow, Lee was seeded in the second heat instead of the first. This bothers me as this is primarily a club championship meet where collegiates are allowed to compete. Brown University, clearly fudging their seed times, had 5 runners in heat 1. So, Lee pretty much got screwed. Anyway, in heat 2 Lee got squeezed to the back immediately off the start, tried to make a move, but was cut off and forced to go three wide. Lee rallied for a great last 250 meters and finished 3rd in the heat, 10th overall, but most importanly 3rd club runner. TJ and I were seeded 17th and 18th in the 3000 which went off way late. 20 people in the heat was ridiculous, yet TJ got out well and continued to move up throughout the race. Realizing he had a great shot to go under 9 minutes, TJ blazed the last 440 and nailed an 8:59.2 finishing 10th and 5th club runner. I was further back in a lackluster 9:11. Great indoor season guys. Perhaps one or two more meets in late March including the Master's National Championships at Reggie Lewis. There is plenty of time if anyone over 30 wants to train for this meet. You will love it. | | | | mudcat92 Posts: 182 | posted: 02-22-10 6:34pm
Treasurer's Report - The HFC Convention, which was held on Saturday night, 2/20/10, at Chris Diel's Dedham, MA estate, was well attended and, by all accounts, a huge success. Thanks goes out to the Diels' for hosting and hospitality. The club spent $215 for convention food. $700 was collected from members paying their annual dues. $390 was collected from the convention raffle. The club now has a total of $1,344.11 in the treasury. FYI...Stride on !! Jim Clifford | | | | joec Posts: 1393 | posted: 02-21-10 6:16pm
Good racing everyone! 3 0:57:25 5:44 2 30-39 3 M 558 Jake Churchill 4 0:57:43 5:46 1 40-49 4 M 654 Steve Neri 28 1:03:23 6:20 8 20-29 25 M 561 Michael Mezetewski 29 1:03:30 6:21 6 40-49 26 M 592 Gary McNamee 43 1:06:58 6:42 5 50-59 39 M 591 John Haederle 118 1:15:36 7:34 26 30-39 95 M 717 David Kelley | | | | EFGroden Posts: 1060 | posted: 02-19-10 2:39pm
Meet at X at 9 AM, as usual. We are back on our 2.5 mile neighborhood loop. Times 3 this week. 5 minutes ACTIVE break between intervals. Walking is not defined as active. Run each interval as fast as you can. Finish with 2 x mile at marathon pace after a sort break. Healthy warmup and warmdown. Anyone and everyone invited. Hope to see you there. Ed | | | | corcoran Posts: 584 | posted: 02-19-10 2:36pm
Is anything planned for tomorrow morning at Polaroid or elsewhere? | | | | GiantsFan Posts: 1093 | posted: 02-17-10 3:48pm
Hello, The following are the categories for the awards to be presented at the Convention on 2/20/10. Nominations can be posted on-line or presented prior to 7:00 at the Convention site. Please nominate with due dilligence. HFC Member of the Year HFC Performance of the Year Rookie of the Year Comback of the Year Mis-Congeniality Award (prior to 2007 deemed the Booze Hound Award) Coach's Award Quote of the Year Grande Prix Champions Enjoy Nominating! | | | | GiantsFan Posts: 1093 | posted: 02-17-10 3:43pm
Attention Conventioners! The HFC Striders will be hosting their annual convention on Saturday, February 20, 2010 at the palatial manse of Chris Diehl, 201 Madison St., Dedham, MA. The evening will begin with a social hour starting around 6:30. Dinner will follow between 7:30 and 8:00 (food prepared by the "Deli After Dark", located in beautiful Dedham Square. The business meeting will start sometime after 8:30, where we will review 2009, and look ahead to 2010. Agenda items can be presented. The Grande Prix Comm. will detail and explain next year's circuit, while we will also review club finances and equipment needs. The 2009 Awards presentations will follow the business agenda, with the scheduled part of the evening ending with the Annual HFC Raffle. It will be a wonderful night for all, so please try to attend. Entry Fee: Free to all paid members. $10 for some guests. Treasurer Jim Clifford will be in attendance, so dues for 2010 can be paid at this time. Awards: Refer to the Message Board for the categories. Nominations can be posted on the Board, or can be presented before 7:00. Postings should be done by 5:00 on Friday. Voting will be completed before the start of the business meeting. Raffle: Please bring raffle items for the table. Tickets will be sold at the site. See you at the Convention. Rich | | | | GiantsFan Posts: 1093 | posted: 02-17-10 3:23pm
HFC Workout, Feb. 17, 2010 @ Xaverian, Southie-by-the-Sea (?) @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout: Minimum of an hour run. 15 Minutes of warm-up. 3 x 6 Minutes First 3 min. = 10K pace, next 3 @ 5K Rest = 5 minutes *** Those training for longer races can add a 4th "set". Warm-down for 15 minutes. Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Indoor Track: Great job by our Indoor team in last weekend�s BU Valentine�s Invitational. Lee, Jason, and TJ all ran great in what was a solid meet. While the overall depth of the fields was not the quality of past year�s (there are a lot more quality tracks now nationally), the winning performances were still very good. The same guy won the 200 / 400 double (21.03 & 46.40), while the 2 UConn alums ran 1:47�s. Riley Masters from UMaine (a 19 year old sophomore) ran 3:59.60. At the meet, somebody said that he is the 11th youngest to break 4, and gives his coach, Mark Lech, his 2nd sub-4:00 minute miler (Erik Nedeau of Northeastern was his first). The women�s overall performances didn�t seem as strong as the men, though the 7.82 in the Hurdles and 52.40 in the 400 are pretty nasty times. The Mass. State Class meets are this weekend, and the colleges are in Conference mode. The Northeast 10 Championships are at Reggie tomorrow night, with some pretty solid fields (I thought that our former Sudanese refugee, who has run 49.29 in his 1st indoors would be seeded higher that 7th). These next few weeks are some of my favorite meets of the year. Updates to follow. Convention: The HFC Convention will be held in Dedham at the estate of Chris Diehl on Saturday, February 20, 2010. The social hour will begin around 6:30, with dinner being planned for ~7:30. The meal is being catered by the �Deli After Dark� in Dedham Square. Adult beverages are being supplied by Bryan Van Dorpe and the Sam Adams Brewery, with Jim Clifford supplementing the donation with some HFC-bought offerings. The business meeting will begin at ~8:30 (agenda items should be forwarded), with the Awards presentation to follow. The Annual Raffle will wrap up the �organized� part of the evening, with frivolity to follow. Games of chance may be part of the late-night activities. Look to the Message Board for more information on the awards and nominations. Weekends: Plan your weekend running. Ideally, try to get in some interval work on Saturday and a long run on Sunday. Make the intervals shorter and quicker than the longer intervals of Wednesday, and make the long run at least 25% longer than your usual distance run. Plan the run, and then try to schedule the day around it. I know that it sounds good, but isn�t always possible. Do what you can, and the results on race day will be positive. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. Sit on the floor while you�re watching TV, and stretch. Stretch a bit before you go to bed. The more flexible that you are, the more comfortable that you will be while running. The machine works better. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend activities. Happy Championship Season (I didn't think that it was proper to say "Happy Ash Wednesday"), Rich Hart | | | | T_Vo Posts: 1038 | posted: 02-17-10 3:13pm
Is there a polaroid workout tonight? I plan on being at the X at the usual time. Will probably do tempo stuff if I don't hear anything. | | | | jake_os Posts: 1459 | posted: 02-16-10 10:03am
HFC made it down to the Vineyard. Joe, Rachel and their training group all ran well on a beautiful day to run. Joe ran another PR, ho hum, business as usual for Joe. Rachel also had a good day, those Xaverian practices did her some good. Congrats you two and to all of your training group (my neighbors). 94 15/38 M4044 2:33:57 7:42 Joe Ciavattone 44 M 427 Milton MA 252 4/14 F5054 2:57:57 8:54 Rachel Shanor 52 F 428 Milton MA | | | | jake_os Posts: 1459 | posted: 02-14-10 11:45pm
Lee, TJ, and I lined up against east coast collegians, club runners and pros atg the BU Valentine Indoor Invitational. This meet had it all from 200 milers including a sub four and a couple of 1:47 800's. Lee was the highlight, getting a 'real' HFC indoor 800 record of 1:55.9 supplanting Paul Kelly. Bing Guerin has the official record in his only HFC appearance. Lee doesn't line up often enough at his specialty. Can you imagine if we trained him for it! TJ ran one of the most gutsy miles you'll ever see. One of those non perfect race days, Unger gutted his way to a season best 4:25 mile. HFC represented the club scene well. I was able to get around four times in 2:06 in heat 16 of the 800! I was the fastest father of two in the race. Next week, the indoor team attacks Gordon Track at Harvard for the New England Indoor Championships. | | | | corcoran Posts: 584 | posted: 02-12-10 8:02pm
Chris Diehl and I are going to attempt 11-12 miles starting at PTC in Needham. Sunday 8:30 AM. | | | | cdieh Posts: 840 | posted: 02-12-10 4:12pm
Hello Striders. Below is the 2010 HFC Grand Prix Schedule. The Competition Committee worked very hard on coming up with what looks to be a Great Grand Prix. A combination of some old reliable events and a couple of new ones. Will Linda & JCak be able to defend their titles?? Woman's Grand Prix 4�out of 6 April 11 Doyle's, 5 miles, Jamaica Plain Jun 6, Corrib Pub, 5k, West Roxbury July TBD��� Random 2 x 2 relay Each runner is paired with another runner at random. Each runner runs 2 - 1 mile loops on the Polarioid campus - GP points determined by the sum of your 2 miles splits. Separately, the winning relay team members get free beer and burgers �picked up at�Lewis' after the race. Sep 19, Coombs 5k, Abington Oct 11, Tufts 10k, Boston Nov 21 Norwood TT, 4 miles, Norwood � Bonus Race: � NE XC Nov 14 Men's Grand Prix Men 7 out of 9 April 11������Doyle�s, 5 miles, Jamaica Plain May 23������Evan�s Run, 5k, Norwell June 6�������Corrib, 5k, West Roxbury July TBD��� Random 2 x 2 relay Each runner is paired with another runner at random. Each runner runs 2 - 1 mile loops on the Polarioid campus - GP points determined by the sum of your 2 miles splits. Separately, the winning relay team members get free beer and burgers �picked up at�Lewis' after the race. August� TBD�������Goggin Deuce, 2 mile track, So Boston September 19������Trail to Ale�10k, September 19, Portland, ME October 17�����������Shillellagh Shuffle, 5k, W Newton November 21��� ��� Norwood TT, 4 miles, Norwood Plus Any � Marathon Will Do� ��� We will track the fastest � times from January 1 through November 21, 2010 and each performance will be put in order from fastest to slowest. Any � - New Bedford / Hampton / BAA / Applefest will do. Bonus Race Nov 14�������� NE XC, Boston | | | | gary Posts: 1948 | posted: 02-12-10 1:03pm
For those of you not making breakfast in bed for your Valentine Sunday morning, we're running out of Easton this week. We'll meet in the back parking lot near the track at Oliver Ames High School at 8:30 a.m. and head out at 8:45. The distance options from the high school are 12.9 miles http://www.usatf.org/routes/view.asp?rID=184875 and 20.1 miles with this 7.2 mile extension around Ames Long Pond http://www.usatf.org/routes/view.asp?rID=349026 If you wish to run 9 miles, you can meet us at the entrance to Borderland Park on Bay Road. We should hit that point by 9 a.m. and run right by it on the way back. I will have water, Gatorade and GU at 8 miles and back at my jeep which we'll hit at at 12.9 miles before continuing on for 20.1. We've been building a good group each week. Hope to see you Sunday! | | | | GiantsFan Posts: 1093 | posted: 02-10-10 11:38am
Hello Everybody, Tonight's workout will be whatever you can get in with the impending bad weather. Polaroid is usually plowed well, as is the shoreline in Southie. If people are still interested in socializing, you should post your intentions here. Enjoy the snow. Rich | | | | jake_os Posts: 1459 | posted: 02-09-10 1:22pm
By Peter Magill I ran into Nolan Shaheed on my run yesterday. Nolan recently set the M60 world record for the indoor mile, running 4:57.06. He was the first man ever to run sub-5 minutes indoors at age 60 or over. For his accomplishment, he was named USATF Athlete of the Week. Not bad. So the first thing I said to Nolan after a fist bump and big hug (a Nolan staple when greeting all his friends) was, "Great mile, Nolan, but you can run a lot faster!" Nolan broke into a big smile and said, "I know - a LOT faster." "So tell me what's wrong," I said. "It's my foot," he said. And then proceeded to describe a foot problem that's been bothering him for a year, that caused him to take two months off at one point when he became convinced it was a stress fracture (it wasn't), and that the last doctor he'd seen had diagnosed as a small ligament tear or sprain beneath his ankle. I shook my head sympathetically. And he shook his head. And then we both laughed again. "I'm telling you," I said. "We have to be so fit, so unbelievably in shape, so much faster than any record in order to have any chance of breaking that record, because something always goes wrong." "That's the truth!" he said. "The odds of having a race fall on a day when you're actually at your best, it just doesn't happen! You always get injured the week before, or sick, or something goes wrong." "There's no such thing as a perfect race," I said. And there isn't. It's something I've tried to explain to the athletes I coach when they start planning for a PR. They set a goal time, and then they want to prepare for that race time by running intervals at the required pace. Or a time trial at pace for a portion of the race distance. They want to map out the exact splits they'll have to hit every quarter mile in order to achieve their goal. And then they want to obsess over those splits and what it'll take to hit them. Only one problem: it doesn't work that way. In order to run a particular time in a race, we have to be much better than that time in the build-up to race day. We can't rest on the hope that race day will be perfect. That the clouds will part, and the sun will come out, and the birds will sing, and peace will descend upon the world and the music of the heavens will serenade us on our journey. We can't depend on the weather, the race starting on time, our competitors, or even our own bodies ... on our calves or hamstrings or Achilles tendons or stomachs. It might rain. There might be wind. In a road race, some politician might decide he wants to blow hot air for 20 minutes while we stand on the start line. Some guy might decide he's not gonna let us pass him and take us wide on turns, make us run mini-races just to get around him. We might have slept only two hours the previous night. Or eaten a pizza that didn't sit right. Maybe we stepped on a rock a few days earlier, leading to a heel bruise at best, plantar fasciitis at worst. Maybe we just don't have it that day. The point is that the stars rarely align for race day. So the only way to guarantee a good race is to come in prepared to run an even better race. When I broke the American M45 record for 5000 meters the first time, it was on a hot July morning in Sacramento. I'd turned 45 two weeks earlier. I'd trained my ass off for six months leading up to turning 45. Then I stepped wrong on the trail three weeks before my birthday and tweaked my plantar fascia. Suddenly, I couldn't run at all. Heck, I could barely walk. My podiatrist shot the sore spot with cortisone, just so that I could move. After a week off, I was able to jog lightly. Two weeks later, I ran a 3000 at Hayward Field in Eugene, Oregon. I set the American M45 record. But the foot hurt like hell. So I decided I'd better go for the 5000 record right away, before the foot got worse and my fitness completely slipped away. I signed up for the Pacific Association Championships in Sacramento six days later, then drove 400 miles north from my South Pasadena home to give it a try. It was about 80 degrees at race time. The gun went off, and I took the lead. I was alone by 100 meters. I hit the 200 too fast, passing in 32 seconds. I slowed down to finish the first 400 in 68, then settled in at about 71 from there. I started lapping people at about 1200 meters. At one point, the PA annoucer said, "Runners, please don't change lanes when you're being lapped, just stay in the lane you're in." That was because people kept stepping in front of me. I almost came to a complete stop a couple times. I also spent several turns in lap 3, going wide around the slower moving runners. At about lap 9, the heat and the burden of running alone out front and my fading fitness (from the reduced training due to PF) started to get to me. I ran a 73 lap and felt like swooning. But I didn't. I pressed forward, finished with a 33 last 200. And set the record in 14:45.96. About 10-15 seconds slower than I'd figured I could run just a few weeks earlier. I was ecstatic. Because something always goes wrong. It's a victory when we can overcome what goes wrong to the point that we achieve our goal. The point is that we can't train for specific time goals. We can't train as if race day will be swathed in a magician's blanket, as if some force greater than ourselves will ensure perfect race conditions and a perfectly executed race strategy. We have to train for the real world. And that means training to be the fittest runner we possibly can be, independent of arbitrary time goals. And training to be the wisest runner we possibly can be, able to adapt to whatever race day throws at us. And then racing with abandon. Nolan Shaheed has had some incredibly bad luck over the past decade, with a kidney problem at one point, plantar fasciitis, this latest foot injury, and all sorts of stuff. Along the way, he's accumulated more age group American and world records than I've got fingers and toes. There's no such thing as a perfect race. Just perfect racing attitude. When I was 46, I ran a 5000 at the local Ben Brown Invitational. The temperature was cool. There was no wind to speak of. I had great competition from runners in their teens and twenties. And ran 14:34.27, shattering the record I'd set that day in Sacramento. But there were 40 runners in the race. I ran in lane 3 the first three laps. My lap splits ranged from 62 to 73. I'm sure I could have run faster in a race with fewer runners and more even splits. I was ecstatic. | | | | gary Posts: 1948 | | posted: 02-08-10 4:03pm I was thinking of heading over to Southie tomorrow (Tuesday) night for the Crown x 3 vs Wednesday as we're supposed to get hit pretty hard Wed with a storm. Any and all welcome. L St Bathhouse 6:30 p.m. | | | | Gary Posts: 1948 | | posted: 02-06-10 8:04pm TEAGUE ! TEAGUE ! TEAGUE ! TEAGUE ! Event Records Record Time Athlete Affiliation Date BIG 4:23.19 Brian Pope USA 2005 Place Athlete Name Affiliation Time Heat(PL) 1 Chris Teague HFC STRIDERS 4:29.05 1(1) 2 Ray Puglsey POTOMIC RIVER RUNNING 4:29.43 1(2) 3 Chris Simpson ELIOT TRACK CLUB 4:30.56 1(3) 4 Sean Livingstone CMS 4:31.99 1(4) 5 Armando Olivieria NIKE CENTRAL PARK TC 4:32.69 1(5) 6 Kent Lemme GREATER SPRINGFIELD HARRIERS 4:33.61 1(6) 7 Jason Cakouros HFC STRIDERS 4:34.28 1(7) 8 Josh Brown GREEN MOUNTAIN AC 4:35.11 1(8) 9 Francis Burdett GREATER SPRINGFIELD HARRIERS 4:35.51 1(9) 10 Bart Wasiolek ATHLETES FOOT-NEW BALANCE 4:36.04 1(10) 11 Jamie Aubuchon SISU PROJECT 4:36.42 1(11) 12 Henry Scollard CAMBRIDGE RC 4:39.68 1(12) 13 Bruce Davie GBTC 4:40.51 1(13) 14 Chris Kealey WINNER'S CIRCLE 4:43.99 1(14) 15 Kris Hartner NAPERVILLE RUNNING CO 4:44.40 1(15) 16 John Clark SKINNY RAVEN 4:53.20 | | | | stevew  Posts: 14 | posted: 02-06-10 11:54am
Paul C, Let me know if you want that ticket. I also have one addiitonal ticket that just freed up - I have 6 seats in total on the finishing stretch in the last / 12th row against wall (which is nice). Let me know? My cell is 617-515-2454. Thanks, Steve | | | | Tim Resker Posts: 131 | posted: 02-06-10 10:18am
Anybody have any recommendations or experience with brands or types of resistance bands. I'm looking to use them for lower body strengthening exerises with the goal of not getting injured when I increase training intensity. | | | | gary Posts: 1948 | posted: 02-06-10 7:56am
Hey All. Tomorrow's venue os the Blue Hills. Meet in the parking lot at Houghton's Pond at 8:30 a.m. Distances are 9.5 miles, 12.6 or 18+ and all the hills you can stomach. Obviously, if you did the Polaroid workout today (or are from Milton and tore up the boards at Reggie) you may want to stick with the shorter loop. We'll be passing by the cars for the 18+ and I'll have water, Gatorade, GU etc. Hope to see you in the morning! Gary | | | | Bettina Posts: 141 | posted: 02-05-10 9:10pm
For all you young buck and buckettes, my friend forwarded this to me today, not realizing, I guess, that I am TOO OLD to be eligible! I like the serious runners who run more than 20 miles a week part. :-) February 5, 2010 Boston Casting is seeking serious runners who do 20+miles per week. This is a nonunion commercial for an Athletic company we are looking for : Male: 25-35, Athletic, fit, without being bulky or gym-like. Runs 20+ miles per week. 6'+. Clean cut. No long hair. No facial hair. Ethnically open. Female: 25-35, Athletic, fit, trim. Runs 20+ miles per week. Average height. Hair long enough for ponytail. Ethnically open. Please note: running form is important. We need a heel-toe strike runner (no midfoot or ball-of-foot runners), with a straight back (no leaning forward). IF interested please email a photo of you running, or in running clothes to angela@bostoncasting.com. Be sure to add NAME AND PHONE # IF chosen someone will get back to you to set up an audition Auditions will be Wed. 2/10 , you must be avail for the shoot on thurs. 2/11 Job pays $350.00 Wardrobe for the audition is runnning shorts and tank, be prepared to run in the audition. PLEASE FORWARD THIS TO ANY RUNNERS THAT YOU KNOW | | | | EFGroden Posts: 1060 | posted: 02-04-10 3:01pm
Weekend workout scheduled for Saturday, February 6 @ 9 AM. Meet at X. We will be back on the Polaroid campus (mostly) for repeat miles, but not the usual dose. 6 x mile on this course: http://www.mapmyrun.com/run/united-states/ma/norwood/628126522362784348 Start near the top of the second driveway at the road with a gate. Down the hill hard, left onto Rt. 1A, left up the first driveway, left onto the windy road, finish at the top of the hill by the mansion. 90 seconds rest, repeat in the other direction. Work the downhills, stay steady on the uphills. After the 6th mile, 30 seconds rest and run 2 x road mile course at expected marathon pace, 30 seconds rest in between. As we did 2 weeks ago, up & down intervals simulate the Boston topography and will be run at faster than marathon pace; finish with mile intervals at pace when tired, simulating late marathon stage. Healthy warmup and warmdown encouraged. As always, non-marathoners are welcome to partake of any or all of the workout. Hope to see you there. Ed | | | | jake_os Posts: 1459 | posted: 02-04-10 10:29am
Only a few issues of this splendid running magazine before Editor and writer Peter Wallen folds up shop. Truly a sad day for running. In the current issue, he mentions a couple of HFC Striders: In writing up the Flutie 5K, Peter writes, "The race was won by lime sucking immigrant Chris Teague" In the letters to the editor, fellow master and long time beater of my brains, Keiron Tumbleton writes about racing with the flu at Harvey's Canton Classic 10k 'wanted to battle the GREAT MAN Jason Cakouros' which proves he doesn't know me very well. Very nice of him to say,though. Serendipitously in the same issue, Peter quoted me about how Keiron has been besting me since his his Providence College days. | | | | GiantsFan Posts: 1093 | posted: 02-03-10 12:57pm
HFC Workout, Feb. 3, 2010 @ Xaverian, Southie-by-the-Sea (?) @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout: Minimum of an hour run. 15 Minutes of warm-up. 1 Mile @ Tempo (Race pace + 1 minute) 3 x Hills Rest = Jog down + 30 seconds x 2 or 3 Sets Rest = 3 minutes between sets 1 x 800 @ Race Pace (3 Minutes if unmeasured) Warm-down for 15 minutes. Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Indoor Track: Congratulations for the Distance Medley Relay team of Teague, Unger, Cakouros, and Danforth for their outstanding performance at the BU Terrier meet last Friday. Also, good luck to Jason Cak and Chris Teague, who will be hitting the boards on Saturday night in the Master�s Mile at the Reebok Boston Indoor Games. Convention: The HFC Convention will be held in Dedham at the estate of Chris Diehl on Saturday, February 20, 2010. It will be, per usual, a night of fun, food, favorite beverages, and frivolity, giving the team a chance to look back at 2009, and preview the coming 2010 season. Look for raffle prizes, and don�t be afraid to make suggestions regarding activities (within reason Sweeney). The award categories are as follows: Member of the Year, Grande Prix winners, Rookie of the Year, Quote of the Year, Coach�s Award, and Mis-Congeniality (or some version of that theme). The ballot for voting will be distributed next week. Get your fezzes ready for another night of conventioning. Weekends: Plan your weekend running. Ideally, try to get in some interval work on Saturday and a long run on Sunday. Make the intervals shorter and quicker than the longer intervals of Wednesday, and make the long run at least 25% longer than your usual distance run. Plan the run, and then try to schedule the day around it. I know that it sounds good, but isn�t always possible. Do what you can, and the results on race day will be positive. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. Sit on the floor while you�re watching TV, and stretch. Stretch a bit before you go to bed. The more flexible that you are, the more comfortable that you will be while running. The machine works better. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend activities. Happy February, Rich Hart | | | | Bettina Posts: 141 | posted: 02-02-10 7:46pm
What's the 411 on the convention? Do we have a date? Location? Apologies if this has already been discussed! | | | | gary Posts: 1948 | | posted: 02-02-10 6:28pm Anyone up for the Crown x 3? Meet at L Street Bath house at 6:30? Seapoint after perhaps? | | | | Andy_Smith Posts: 143 | posted: 02-01-10 9:04pm
Yikes � I can�t believe it�s that time again! And don't worry, it won't go on for much longer because I'm getting too old and fat. I�m running the Boston Marathon again this year for the Leukemia and Lymphoma society and need your help to raise money for a cure. Every ten minutes, another child or adult is expected to die from leukemia, lymphoma or myeloma. This statistic represents nearly 145 people each day, or six people every hour. In the past decade, the five-year survival rate for children suffering from Leukemia has risen from 4% to 81%. Still tough odds, but it�s a great improvement. So please dig deep and be the first to donate on line - cut and paste this link into your browser: http://pages.teamintraining.org/ma/boston10/andysmith or if you don�t like that new fangled on-line stuff, e-mail me at asmith5@babson.edu and I will send you a .PDF donation form to print and snail mail. Every $$$ makes a difference. Thanks ! Cheers. Andy | | | | jake_os Posts: 1459 | posted: 01-29-10 8:03pm
The HFC track team took to the BU oval today to mix it up with youths. Oh, and GBTC. I guess the rest of the local clubs are scared shitless of the track. We're not. We lined up with a 44 year old sickly male subbing for our rehabbing marathon/mile star Scotty the Wiz. Nevertheless, we kicked off the meet with 40+ Chris Teague taking out the 1200 leg with a solid and totally respectable 3:12 and right in the mix in our heat. TJ manned the 400 next in 52.1 which was amazing because he's running 80 mile weeks. Unger handed to the decrepit aging Cakman in 3rd and I managed to get the baton around in 2:06 and handed to Leon for the denouement 1600. Well, Leon just took it out at 27 and 59 to grasp second in the heat at a 4:22 mile. Dude's amazing. Seeded 10th, we finished 9th and .2 in arrears of GBTC with a solid time of 10:33. Someone suggested we age grade the DMR. We might have been declared the winners. Certainly, I was the baldest man on the track. | | | | gary Posts: 1948 | | posted: 01-29-10 12:41pm Hey Gang. I hope everyone's training is going well. This week I thought we'd mix it up a bit heading over the the Boston Marathon Course itself. I mapped out a route that is just a drop over 18.5 miles in length. We can meet at the Wellesley Public Library at the intersetion of Route 16 and Route 135. There is a parking lot right next to the library where we can meet up. Factoring travel time, I thought we could meet at 9:00 a.m. and head out at 9:15. I plan to park my yellow Jeep at the Newton Town Hall and stock it with water, Gatorade and a limited amount of GU. This location is 6 and 12.5 miles into the run. This should give us an opportunity to be introduced or reaquaint ourselves with the hills. Below is the route I mapped out with the elevation change at the bottom. http://www.usatf.org/routes/view.asp?rID=346553 If you have any questions, please feel free to drop me a line. Otherwise, I hope to see you Sunday! Best Gary (508)577-8959 | | | | GiantsFan Posts: 1093 | posted: 01-27-10 9:52am
HFC Workout, Jan. 27, 2010 @ Xaverian, Southie-by-the-Sea @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout: Minimum of an hour run. First 10 / 15 Minutes should be the warm-up. 4 x 5 Minutes: Pace should quicken each interval. Start @ tempo (Race + a minute per mile), and then try to drop 15 / 20 seconds per mile in your pace each interval. #4 should be your quickest. (See the explanation below) Rest = 4 to 5 minutes Warm-down for 15 minutes. Total = (at least) 1 Hour Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: The idea is to take last week�s workout, and stretch the intervals and pace surges out. The shift in pace doesn�t have to be dramatic between each one, but #4 should be fairly significantly faster than #1. If you are going to incorporate some hills, it would be best to do it during the middle 2. The last 5�er should be run with the wind at your back (if possible), and either flat or with a slight downhill. The idea is to feel and run fast. Embrace and enjoy the pain. Schedule: There will be a meeting of the Grande Prix Committee tonight after practice. A preliminary schedule will presented soon after. Ideas presented on the Discussion Board, and to various GP Comm. members will be evaluated. A preliminary schedule will be presented and discussed, with a final decision coming soon. If people will be scattered tonight, would it be better to meet somewhere other than Lewis� (though it is difficult to believe than anywhere would be more welcoming than at our sponsors). Convention: The HFC Convention will be held in Dedham at the estate of Chris Diehl on Saturday, February 20, 2010. It will be, per usual, a night of fun, food, favorite beverages, and frivolity, giving the team a chance to look back at 2009, and preview the coming 2010 season. Look for raffle prizes, and don�t be afraid to make suggestions regarding activities (within reason Sweeney). The award categories are as follows: Member of the Year, Grande Prix winners, Rookie of the Year, Quote of the Year, Coach�s Award, and Mis-Congeniality (or some version of that theme). We will soon distribute the ballot for voting. Get your fezzes ready for another night of conventioning. Training Schedule: As a follow up to last week�s training format, here are some suggestions on how to maintain mileage within this plan: ~ 70 Miles per week Sunday -- 14 � 15 Miles, Longest Run of the week Monday -- 6 � 8 Miles, Recovery Day Tuesday -- 10 - 11 Miles, Regular Distance Day (solid pace and distance) Finish with Strides. Wednesday -- 9 � 10 Miles, Track / Interval session w/ warm-up & down. Hard intervals should be about 40 to 50% of the miles. Thursday -- 6 � 8 Miles, Recovery Day (easy run without a pre-planned timed pace). Friday -- 11 - 12 Miles, Distance Day Saturday -- 10 Miles, Race or an Interval session (should be shorter, quicker intervals w/ long warm-up & down) ** You can make it closer to 80 w/ 3 half hour morning runs. ** It is recommended to take off a day per 2 weeks. Plan it, rather than let it happen. ~ 45 to 50 Miles per week Sunday -- 11 � 12 Miles, Longest Run of the week. Monday -- 5 � 6 Miles, Recovery day Tuesday -- 8 Miles, Regular Distance day, (solid pace & distance) Wednesday -- 8 � 9 Miles, Track / Interval Session w/ warm-up & down. Thursday -- 5 Miles, Recovery day Friday -- 8 Miles, Regular Distance day Saturday -- 6 Miles, Interval Session (if a race, add more miles, but drop Friday to 4 or 5). ** Saturday can also be a day off for those in the 40 / 45 range. Always vary the pace of your runs. Your recovery day runs have to be slower than your regular distance days, or you will not allow yourself to recover over time. They follow the hardest days intentionally. The 2 hardest days should be your primary interval session, and the �long run� (hence the term). As stated before in these passages, don�t be afraid to mix in some longer �up-tempo� stretches in your long runs (to be done on days where you did not do a race or interval session the day before). Obviously, schedule flexibility is a requirement when you have a family, or life commitments. Whatever you are faced with, plan it rather than wing it. The will to excel must be matched by the will to prepare. Weekends: As always, take advantage of the extra time on the weekends to get in some good work. I know that this idea of �extra� time is a mythical creature that is only a reality for the young, but try to run long or fast. There are usually some great weekend workout options. Long runs are very important in moving your strength forward this time of year. A long run should be 20 to 25% longer than a usual distance run. Another suggestion would be to get in some turnover, by running some 200�s, 300�s, or 400�s. An example would be 12 to 16 x 200, 10 or 12 x 300, or 8 to 10 x 400. Include a long warm-up, and a quality warm-down. Use the extra time that some weekends provide, by getting in some extra work that would not be possible during the workweek. Even a long stretch session can be a good thing. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. Sit on the floor while you�re watching TV, and stretch. Stretch a bit before you go to bed. The more flexible that you are, the more comfortable that you will be while running. The machine works better. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend activities. Happy Feast of St. John Bosco (Jan. 31), Rich Hart | | | | cdieh Posts: 840 | posted: 01-27-10 8:17am
Hello All Where is everybody? The discussion board has been very quite lately. Hibernation? Mourning The Patriots Play-off Loss? Trying to figure out Theo's recent moves? Secretly training for the New Bedford Half Marathon? (We'll get to that in a later post) Wondering what family life was like in the Kerrigan household during the 1980's? Trying to figure out why we should care about the Leno/Conan Late Night Battle? Was Conan O'Brien ever funny? Well we have entered into the 2 week hype of the super bowl and lets face it without the Pats (or Giants) do we really care who wins? The 2 important things are did you get good squares and the half-time show (aka Aging Rock Band capitalizing on Corporate America). As you may or may not know the Who are scheduled to perform during half-time. Should Rog and Pete hold on for another 2 weeks they will undoubtedly become the oldest ever to perform. They'll probably have time to play 4 or maybe 5 songs if one of the 4 isn't "Won't Get Fooled Again". Will they honor those striders preparing for the marathon with "Magic Bus" (or is it Magic Bust)? Will they stick to the standards "Who Are You" & "Baba O'Rielly"? Will they follow what the Stones did a few years back and play some bad new song no one has ever heard of? Wouldn't it be nice if they dug out one of the classic Quadrophina Songs? Something tells me we won't hear "My Generation". What are your thoughts on this and other relevant topics of the day. | | | | gary Posts: 1948 | | posted: 01-26-10 6:53pm Anybody wanna run some hills hit the Seapoint? | | | | cdieh Posts: 840 | posted: 01-25-10 11:32am
Indoor team continues to get it done. 2010 Greater Boston Track Club Invitational - 1/24/2010 Gordon Indoor Track - Harvard University Men 1 Mile Run ================================================================ Name Age Team Finals ================================================================ 1 Brunelle, Corey 19 Unattached 4:19.74 2 Lavallee, Roland New Balance 4:22.56 3 Kramer, Alex Brandeis 4:22.78 4 Murray, Justin 17 Team Slayer 4:24.14 5 Carter, Matt Baa 4:25.95 6 Wiles, Bob 32 Unattached 4:26.05 7 Unger, TJ 31 Hfc Striders 4:26.97 Men 1 Mile Run Masters ================================================================ Name Age Team Finals ================================================================ 1 Teague, Chris 40 Hfc Striders 4:29.75 2 Cakouros, Jason 44 Hfc Striders 4:37.69 | | | | EFGroden Posts: 1060 | posted: 01-20-10 2:27pm
Our next every other weekend workout will be held on Saturday, January 23. Meet at X at 9 AM. Some of the marathoners will be running the Boston Prep 16 miler on Sunday, January 24, so we won�t see them at the 'Roid (but offer race suggestions below). On Saturday, we will take a departure from repeat miles and leave the campus during the prescribed interval workout. Check out this 2.5 mile (approx) course: http://www.mapmyrun.com/route/us/ma/lexington/426126401358413919 Starts at the top of the hill, runs down to Prospect, up and down through a neighborhood adjacent to Polaroid and back up to the usual interval finish; a condensed Boston race course simulation. For anyone running from X on Wednesday, you may want to check out this course during your workout. The workout: Run the 2.5 mile interval as fast as you can. Split times are not important; run the downhills hard; run the uphills strong; push the entire way. After a 30 second break, run a mile interval at marathon pace � no faster. Take a 5 minute active break and repeat both the road interval and mile interval, again running the road interval as fast as you can. We want to simulate the terrain changes of the Boston course, as well as your pacing needs during those changes. And once you�ve tired yourself out, getting back to race pace with a flat mile interval. The second road interval is going to be tough, especially since you�ve pushed hard through the first one. But, you�ve got to stay strong, even if your pace fades a bit near the end and understand how to get back to race pace when you feel worn out. As usual, a nice warm-up and warm-down are needed. For our Boston Prep runners, run as many miles at marathon race pace (or faster) as you can. If you start to fade during the race, back off marathon race pace for a mile or two, then get back on marathon race pace. Most of you will likely run two or three segments of the course at marathon race pace, separated by slightly slower recovery portions. The important aspect is getting back on marathon race pace, not avoiding a needed break. This race is part of your training, not an all-out performance test. Time your miles and be honest with yourself. Try to arrange for a final mile at marathon race pace, even if you put in a precautionary break shortly before the last mile. Non-marathoners, as always, are welcome on Saturdays to run whatever aspects of the workout they deem appropriate. Hope to see you then. Ed | | | | GiantsFan Posts: 1093 | posted: 01-20-10 1:20pm
HFC Workout, Jan. 20, 2010 @ Xaverian, Southie, or�? @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout: Minimum of an hour run. First 10 / 15 Minutes should be the warm-up. 3 x 6 Minute Pick-Ups Shift to a faster pace every 2 minutes. It should be a 30 second-per-mile shift each time. (Ex.: 5M Race Pace: 30:00 = 6 Minute per, First 2 Min. = 6:30 pace, Next 2 = 6:00, Last 2 = 5:30) Rest = 4 Minutes Total = Middle 30 Minutes Warm-down for 15 minutes. Total = (at least) 1 Hour Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: Use the first 10 to 15 minutes to get ready to go. Use the 6 minute �Pick-Ups� to get a feel back for shifting paces. This should be a good strength workout. If you are going to incorporate any hills, include them in the middle push. Try to keep the last 2 minutes flat or on a slight downhill. Warm-up and down well. Make it at least an hour. Schedule: There will be a meeting of the Grande Prix Committee next Wednesday after practice. A preliminary schedule will presented soon after. Ideas presented on the Discussion Board, and to various GP Comm. members will be evaluated. A preliminary schedule will be presented and discussed, with a final decision coming soon. Convention: The HFC Convention will be held in Dedham at the estate of Chris Diehl. The date and details of the event will be presented by next week�s practice. It will be a night of fun and frivolity, giving the team a chance to look back at 2009, and preview �10. Start to look for raffle prizes, and start to think of your award nominees. Award winners will be honored in such categories as Member of the Year, Grande Prix winners, Rookie of the Year, Quote of the Year, Coach�s Award, and Mis-Congeniality (or some version of that theme). As the details emerge, we will distribute a ballot for voting. Get your fezzes ready for another night of conventioning. Training Schedule: With 50+ members of the club, it is always difficult to come up with a universal training program for everyone. Many are training hard, with an Indoor season or a spring marathon as the focus. Others are in a phase where they are simply building up their base and overall strength. There is another group that runs when they can, and is trying to maintain a certain level of fitness. For those who are training well, try to follow a similar pattern of training each week. An example would be as follows: Sunday -- Long Run (25% more than a regular distance run) Monday -- Recovery Day (Day off, or an easy run with no watch, or planned pace). Tuesday -- Distance Day (Good pace, solid distance) Finish with Strides. Wednesday -- Track / Interval session (hardest day of the week, or at Least close). Thursday -- Recovery Day (easy run without a pre-planned timed pace). Friday -- Distance Day (same as above regarding pace and distance) Saturday -- Race or an Interval session (see below) (should be shorter, quicker intervals) ** It is recommended to take off a day per 2 weeks. Plan it, rather than let it happen. Some recommendations would be to vary the pace of your runs. Your recovery day runs should be at least a minute slower than your regular distance days. Your 2 hardest days should be your primary interval session, and your long day (hence the placement of the recovery days). As stated before in these passages, don�t be afraid to mix in some longer �up-tempo� stretches in your long runs (to be done on days where you did not do a race or interval session the day before). Obviously, schedule flexibility is a requirement when you have a family, or life-work commitments. Whatever you are faced with, try to make it a plan, rather than just letting runs happen. Weekends: As always, take advantage of the extra time on the weekends to get in some good work. I know that this idea of �extra� time is a mythical creature that is only a reality for the young, but try to run long or fast. There are usually some great weekend workout options. Long runs are very important in moving your strength forward this time of year. A long run should be 20 to 25% longer than a usual distance run. Another suggestion would be to get in some turnover, by running some 200�s, 300�s, or 400�s. An example would be 12 to 16 x 200, 10 or 12 x 300, or 8 to 10 x 400. Include a long warm-up, and a quality warm-down. Use the extra time that some weekends provide, by getting in some extra work that would not be possible during the workweek. Even a long stretch session can be a good thing. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. Sit on the floor while you�re watching TV, and stretch. Stretch a bit before you go to bed. The more flexible that you are, the more comfortable that you will be while running. The machine works better. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend activities. Colts or Jets??? Not the choice people were looking for, Rich Hart | | | | EFGroden Posts: 1060 | posted: 01-15-10 2:33pm
This posting is intended for discussion, not as a dictum. Chime in, please! Mr. Teague wants the Club to win the Masters race at New Bedford. We finished 3rd last year and have some new 40 year old talent this year. Given how USATF-NE races are scored, a competitive Masters team, supplemented by our under 40 talent would make us very competitive in the Open race. If we get behind this challenge, we will make a very big early-season splash. And, if we get behind this challenge, NB does not need to be part of the GP, since everyone would be going are racing as a team. Thoughts on NB and other 2010 HFC goals and challenges? | | | | EFGroden Posts: 1060 | posted: 01-15-10 2:24pm
At our Club meeting last month, we kicked around some parameters by which the 2010 Grande Prix series should be set. Here are 10 items that have been factors in designing the GP in past years. For the people designing this year's GP, some of these factors may be of more relevance than others and they may have other parameters that they deem important that are not on the list. In my opinion, our annual GP should be an ever-evolving series, not simply a re-hash of the previous year's circuit. Any thoughts on additions or subtractions from the GP parameters are welcome. 1) Design a GP circuit that fits the needs of THIS YEAR�S HFC roster 2) Fair test of racing skill over a variety of distances for which the winner can rightly earn the title of "HFC's best runner" 3) Keep racing season long enough to promote year-long fitness 4) Promote team unity by encouraging attendance at events that advance the goals of the club (e.g. race organized by club member, ensuring solid line-up for team money prizes, visibility of team at certain events, encouraging participation at "good time" events) 5) Promote race participation as a pay-off for Wednesday workout participation 6) Re-enforce the notion of "racing" ever-present to avoid backsliding into a club of fitness runners 7) Remember that people will �vote with their feet� by either embracing or eschewing the circuit 8) If certain races fail to attract an HFC crowd, the problem is not with the people, but the circuit 9) Promote team unity by staging intra-Club events (e.g. handicap mile, Polaroid relay, etc.) 10) Consider different (and possibly much more condensed) GP circuit for women | | | | rich_sherman Posts: 274 | posted: 01-15-10 2:04pm
A couple of us who can't make the sunday long run with Gary and company will be running along the marathon course on saturday. We'll be meeting and parking at the office park right off of 128 on the left just before newton-wellesley hospital at 8:45a with the intent to start by 9am. We're planning on running 15 or so, which will take us up beacon street in brookline and back. So far it is Emily Howard, Patrick Walsh, and myself. You can add on or double back whenever you've had enough: http://www.mapmyrun.com/route/us/ma/waban/611126357534847236 Gary, I'll get out with you guys one of these sundays. -rich | | | | gary Posts: 1948 | | posted: 01-15-10 11:30am Hey All. Looks like it's shaping up to be decent weather for this Sunday's long run. This week we will be running out of Easton. We'll meet in the parking lot behind Oliver Ames HS at 8:30 a.m. and head out at 8:45. There are 2 optional distances this week, 12.9 and 17 miles. You obviously can add on or double back as you see fit. Here's the link for 12.9 http://www.usatf.org/routes/view.asp?rID=184875 Here's the link for 17 http://www.usatf.org/routes/view.asp?rID=344060 I will have bottled water. Keep an eye out for my yellow Jeep Wrangler if you're not sure where to go or park. Hope to see you Sunday! Gary | | | | jake_os Posts: 1459 | posted: 01-13-10 1:35pm
How much will they charge/gouge runners for this race? I guess $35. New in Foxborough, Massachusetts�Harvard Pilgrim Independence Day 10K at Patriot Place Finishing on the goal line inside Gillette Stadium, the July 4, 2010 race will be one of the most exciting in the storied history of New England road racing. By Skip Cleaver Posted Monday, 11 January, 2010 This is a 10K like no other! Runners will enjoy beautiful Foxborough, Mass. and the wonderful amenities at Patriot Place, New England�s most exciting shopping, dining and entertainment destination. Picture yourself, like an NFL player, bursting through a blow-up football helmet onto the turf of Gillette Stadium and sprinting down the field toward the end zone, arms raised in triumph. It may sound like a dream, but it will be a reality for thousands of participants in the Independence 10K at Patriot Place. The race, starting and finishing at Patriot Place in Foxborough, Massachusetts, takes place on the Fourth of July 2010. The Harvard Pilgrim Independence Day 10K at Patriot Place will be a must-run race in New England. The course is outstanding: fast, flat, scenic, quiet and traffic free. The finish line, on the Gillette Stadium field, is one of the most unique in road racing. The host venue, Patriot Place, is ideal for a celebration of America�s birthday and of running as a main stream sport. Up to 10,000 participants and many more thousands of spectators are expected for the celebration, so runners are encouraged to register early. The race features a 9:00 a.m. start time and there is a walking division. It will step off in waves, minutes apart, with start line and finish line mats to provide accurate net times. The latest innovation in computerized timing, the D-Tag, will insure accuracy and speedy results� even for a throng of 10,000. Terrific Loop Course This course is simply super, featuring tree-lined roads, quiet neighborhoods and the shores of the Neponset Reservoir. The intriguing route runs on a clockwise loop through the center of Foxborough, past the town green and Memorial Hall. The start is adjacent to Gillette Stadium. Runners will depart Patriot Place grounds via a private exit onto Foxborough�s quiet and flat country roads. The early course borders the historic Neponset Reservoir, a 374-acre body of water, and rolls into the center of Foxborough before looping back toward Patriot Place. Runners will retrace their first mile back to Gillette Stadium and push toward an unbelievably exciting finish. As they turn into majestic Gillette Stadium, they will run through the inflatable helmet and see themselves on the stadium�s Provision screen as they race along the field to the goal line, with a victory dance prepared. Much of the course in Foxborough appears undisturbed since the American Revolution, contrasting powerfully with the convenience, size and modern amenities of Patriot Place, an ideal location for the post race party and celebration. | | | | GiantsFan Posts: 1093 | posted: 01-13-10 11:47am
HFC Workout, Jan. 13, 2010 @ Xaverian, Southie, or�? @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout: Minimum of an hour run. First 10 / 15 Minutes should be the warm-up. 6 Minutes @ Tempo (Race Pace + 1 minute). 2 x Crown of Thorns or Entrance/Exit Hills @ Polaroid. Continuous running / jogging. Not stopping-type breaks. 2 x 3 Minutes @ Race Pace + 30 seconds per mile Last 10 minutes is the warm-down. Total = (at least) 1 Hour Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: Use the first 10 to 15 minutes to get ready to go. The rationale behind the 6 minute tempo stretch is to put some fatigue (limited) on the legs before you hit the hills. Bang the hills pretty well, and then come back and finish with something a little faster than the 6 minute. At Polaroid. use both hills, if you can. Run up one, and then take that trail over, and run down the other, or start with the down, go along Washington St., and then go up the other. Plenty of options. Lastly, you could just use one of the hills, and repeat it quickly. The first tempo stretch installs a bit of fatigue, and the 3 minute intervals force you to run quicker with fatigued legs (like late in a race). Obviously, if a group is looking forward to doing something different, all workouts are suggestions, not requirements. Schedule: As stated last week, a meeting will be scheduled soon to discuss the up-coming 2010 Grande Prix schedule. Details will be presented as soon as they are available. Convention: Chris Diehl has graciously (foolishly?) offered to host the HFC Strider Convention. This annual event will be held during the next several weeks. Details will be posted soon. Weekends: As always, take advantage of the extra time on the weekends to get in some good work. I know that this idea of �extra� time is a mythical creature that is only a reality for the young, but try to run long or fast. There are usually some great weekend workout options. Long runs are very important in moving your strength forward this time of year. A long run should be 20 to 25% longer than a usual distance run. Another suggestion would be to get in some turnover, by running some 200�s, 300�s, or 400�s. An example would be 12 to 16 x 200, 10 or 12 x 300, or 8 to 10 x 400. Include a long warm-up, and a quality warm-down. Use the extra time that some weekends provide, by getting in some extra work that would not be possible during the workweek. Even a long stretch session can be a good thing. Service: Try to be of service to others in our community by reaching out to those in need. With the recent loss of the Patriots, Jimmy Clifford has fallen into a difficult emotional time. He could use some friends right now. With his love of Tom shaken, Jimmy is not sure about where to turn. He overlooked Tom�s dalliance with Bridget. He accepted Gisel as a reality in Tom�s life. He even grudgingly recognized the Brady baby would be close to Tom. However, if Tom isn�t getting it done on the field, there is a schism is Jimmy�s life. He is separated from Tom, and the relationship may never be the same. Please reach out to our fallen brother Jim, and comfort him. A bucket at Lewis� usually does the trick. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. Sit on the floor while you�re watching TV, and stretch. Stretch a bit before you go to bed. The more flexible that you are, the more comfortable that you will be while running. The machine works better. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend activities. Happy Indoors, Rich Hart | | | | gary Posts: 1948 | | posted: 01-11-10 8:20pm As an option to Westwood this week, a couple of us were thinking of "bifurcating" the group to Southie. So far it's me and Mike Miz tho this is the 1st time it's been brought up online. As in past years, we could meet at the L Street Bath house at 6:30 p.m. Get in a good workout and earn our Harpoon at the Seapoint. (Anyone else miss Stephanie?) I thought about a hill workout but think Southie is pretty flat. Maybe we'll get lucky. If not we could run Rich's workout along the very well lit boardwalk area. All distances and paces welcome... | | | | gary Posts: 1948 | posted: 01-08-10 2:25pm
For those who either can't make Polaroid tomorrow, can make it but don't think it's painful enough, or just want to get an hor plus run in with some company, this week's group run venue is Blue Hills in Milton. We'll have 3 distance options of 9.5 miles (suggested for the Polaroid Survivors), 12.6 miles and 16.5. All the routes run the same for the 1st 9 miles so you can make your mind up as you go. As we progress, I'll be adding miles to the routes till we get upwards of 22-24 milers. Obviously, you can tack on miles to these routes before or after the group run as you see fit. All distances and speeds welcomed! We meet in the parking lot at Houghton's Pond at 8:30 a.m. and will head out at 8:45. I'll have water in my Jeep. I'll plant some on the course as the distances increase. 9.5 miler http://www.usatf.org/routes/view.asp?rID=184886 12.6 miler http://www.usatf.org/routes/view.asp?rID=184035 16.5 miler http://www.usatf.org/routes/view.asp?rID=342941 NOTE: (Check out the elevation charts..SICK!!) Hope to see you Sunday. Gary | | | | EFGroden Posts: 1060 | posted: 01-08-10 10:34am
The first of our series of every other Saturday morning workouts will begin on January 9. While these workouts target those training for Boston, the workouts are excellent base training for those preparing for the 2010 racing season. We will start with the traditional 6 x mile, pace = marathon pace minus 45 seconds, 90 seconds active rest. Same course as last year, as we'll go chain-to-chain. As always, extended warmup and warmdown runs are encouraged. Park at X. Hope to see you there. | | | | EFGroden Posts: 1060 | posted: 01-08-10 10:26am
Things to focus on while training for 2010 Boston Marathon: � BE CAREFUL. Ice, snow, narrow streets are real dangers. Choose your running routes wisely; embrace boring, but safe alternatives like loops in an office park. � DOWNHILLS = FAST. Run EVERY downhill hard during EVERY training run (see exception below) � get those quads acclimated to the Boston race course. � MARATHON PACE. Run at marathon pace during some portion of EVERY training run (see exception below); count those miles; get onto marathon pace especially on training days when it�s a struggle to do it. � RECOVERY RUNS. If you are running every day, JOG two runs per week; SLOWLY; just shuffle along and rest. If you are not running every day, JOG one run per week. � MILEAGE. During the training period, 1) maximize the number of long runs (loosely defined as at least 16 miles); 2) maximize the number of semi-long runs (loosely defined as at least 10 miles, less than 16 miles); and as a result, 3) minimize the number of short runs (loosely defined as less than 6 miles). � POLAROID. The Polaroid sessions will contain interval workouts that are longer than 1 mile and be more varied than in prior years. � MARATHON COURSE. Run on the Marathon course as often as you can, even if it�s only for a few miles. If there are particular stretches where you�ve struggled in the past, run those segments in both directions (for me, I seemed to lose focus on the stretch between the firehouse and Newton City Hall � not enough stimuli?). Try to establish a home course advantage. � CHANGE YOUR MIND. Most marathoners believe that their best performance will result from �staying on pace� and �not hitting the wall�. The offshoot of this thinking is that when difficulties arise, it triggers a surrender impulse, allowing you, mentally, to slow down and to keep slowing down. It�s as if you are running tethered to an elastic, hoping that you finish the race before the resistance gets too tight and the elastic slows you down. That�s bad thinking. Other races are not viewed this way. The marathon should not be viewed this way. In every other race, when difficulties arise (and they often do!), you are trained to re-group, then get back on pace. This same concept should be applied to the marathon. For example, let�s say you are feeling worn down by Centre Street. Instead of running progressively slower miles, which may result in an extra 10, 15 or 20 minutes to your finishing time, run the next mile a minute slower, then force yourself to get back on race pace. Maybe you�ll need to do it again at Coolidge Corner, but you�ll finish only a minute or two slower than you wanted. A 2:50 can turn into a 3:05 in a hurry. Get back on pace and leave the elastic behind. Now, you just don�t turn up on race day with a different attitude and expect results, you have to train for that different attitude. That�s why it is imperative that you run at marathon race pace nearly every day � especially on those days when you just don�t feel like it. If you can force yourself to run at race pace on training runs, you can force yourself to run at race pace on marathon day. | | | | cckelly Posts: 798 | posted: 01-07-10 8:36pm
This article references a limited study of padded shoes vs. barefoot running on a treadmill. I cant imagine barefoot running but there are some cool looking "foot shields" in this article. http://www.gizmag.com/running-shoes-damaging-hips-knees-damage/13707/?utm_source=Gizmag+Subscribers&utm_campaign=662976ea73-UA-2235360-4&utm_medium=email | | | | mfitz Posts: 40 | posted: 01-06-10 4:32pm
"Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed. Every morning in Affrica, a lion wakes up. It knows it must out run the slowest gazelle or it will starve to death. It does not matter whether you are a lion or a gazelle; When the sun comes up, you'd better be running." Mike Fitz | | | | corcoran Posts: 584 | posted: 01-06-10 8:40am
Buried in the Executive Board Meeting Minutes is this note from Chris Kelly: "As a follow-up to the X workouts Andy Smith and I are looking to run an hour or more tonight at X. (probably just to Norwood HS and back) Same time as ever. ". You may need a headlamp to get through the trail out to Nahatan Street. | | | | rich_sherman Posts: 274 | posted: 01-03-10 8:47pm
Anybody interested in running the hyannis races. There's a full, 1/2 and 10k on February 28. I registered for the 1/2. I just got an email saying they're expecting the 1/2 to sell out shortly.. http://www.hyannismarathon.com/ | | | | gary Posts: 1948 | | posted: 12-31-09 2:59pm Hey Gang! The weather gods haven't been too good to us on these Sunday morning runs and not too sure about this Sunday. Regardless, this week's run is set for Sharon. The course is just shy of 12 miles (11.81 to be exact) The plan is to meet in the parking lot of Sharon High School at 8:30 a.m. The link below is the route http://www.usatf.org/routes/view.asp?rID=184915 Next week, Blue Hills. Thereafter we start the circuit again but plan to lengthen the routes. Please drop me a line if you have any questions. Otherwise I hope to see you Sunday. Have a GREAT New Year! Gary | | | | gary Posts: 1948 | | posted: 12-30-09 5:46pm Hello Striders! Just wanted to let you all know that this is a great time to setup your log on the HFC site if you haven't as of yet. In addition to accessing the discussion board, you can track your daily, weekly and annual mileage or more to the point, let the log track it for you! If you want to sign up and have not done so yet, PLEASE Email me at glmcnamee@gmail.com and I will make sure to get you live by Friday. Stride on. | | | | GiantsFan Posts: 1093 | posted: 12-30-09 1:34pm
Hello Everybody, Happy Holidays to all. Posted below are the minutes from our general meeting, that was held at Lewis' II on December 9. A strong contingent of 15 or 16 were able to attend, with a lot of good dialogue shared about how to move the club forward. There was considerable interest in people serving as officers for the upcoming year. Thanks to all who attended, and volunteered. MEETING MINUTES: Executive Board: Seven people responded at the meeting, or through email, that they would be willing to serve on the E.Board for the upcoming year. In post-meeting discussions, it was decided that we should forgo the elections, and include everyone on the board. If your name is wrongly on this list, please let me know. If there are no corrections, the following people will serve as the Exec. Board for 2010: Lee Danforth Chris Diehl Rich Hart Chris Kelly (Marketing incumbent) Paul Muldoon Justin Renz Bettina Toner We will try to have a meeting during the few weeks after the New Year. Club Finances: The club is sound financially, with over a $1000 in the treasury, with limited expenses until the Convention. Potential fund-raising ideas were suggested, such as a road race. Details will be forthcoming. Equipment/Clothing: The proposal with Saucony through Chris Teague is still being considered. The most important part of the proposal would allow us to receive racing singlets. The only possible negative would be that the uniforms would be red. At the meeting, and after considerable discussion, that did not seem to be perceived as a major problem. Details on the proposal will be brought forth on the Discussion Board soon. 2009 Grande PrixReview / 2010 GP Discussion: The seasonal director gave a review with the following points. The participation numbers at the GP races were strong this year, with several competitors in most of the various age-groups. However, some of our potential scoring groups were not as well represented. Discussion was held about how to increase those numbers. Also, it was felt by some that while the numbers were solid, the actual enthusiasm for the GP seemed diminished compared to past years. With these discussion points in mind, we did debate possibilities for the upcoming campaign. Several of those in attendance expressed an interest in being involved in the selection, and management of next year's circuit. Cross Country: It was felt that we were well-represented at the USATF_NE's, but that our overall enthusiasm was not equal to 2008. The suggestion was made that we try to make a greater commitment to actual Cross Country training during next fall to prepare well to race. It was agreed that we should continue to include a bonus scoring element for the GP in regards to Cross Country. Indoor Track: Many of our members will be focusing on racing often and well during Indoors. Access to BU will be limited, but the advantages of the Reggie Lewis Center were discussed. The remaining open Indoor schedule is as follows: 1/2 RCC Invite @ the Reggie Lewis Center 1/8-10 Dartmouth Relays @ Dartmouth College, NH 1/16 Harvard Invite @ Harvard University 1/24 GBTC Invite @ Harvard 1/29-30 Terrier Invitational @ BU 2/7 Boston Indoor Games (Extremely limited) 2/12-13 Valentine's Invitational @ BU 2/21 USATF-NE's @ Harvard Practice: We will continue to have practice at Xaverian throughout the winter (Chris Kelly will be "in charge"), but we may also have some sessions taking place at the L St. Bathhouse after the New Year. Saturday morning practices will start in January. Workout details will be posted on the Discussion Board. New Business: Christmas Run - Paul Muldoon gave a report on the upcoming event, which took place on Dec. 23. A post-event report was submitted on the D.Board. Convention - Many people felt that the Convention should be held in January at a site to be determined (Andy Smith's house availability was greatly exagerated). Details have yet to be formulated. Thanks for the attendance and enthusiasm. Respectfully submitted, Rich Hart | | | | GiantsFan Posts: 1093 | posted: 12-29-09 11:13am
Bob and Michelle always take care of us. Old "Flat-Ass Cak" graces page 68, along with a smiling Chris Teague (it was the start) just in front of Bobby Bligh. Brendan Lynch also gets some press, with a photo rounding a corner of the CCM with the leaders on page 63. The Cross Country review had pictures of the good (Stonehill's freshman All-American, Erin Carmone [21:23 on a hilly 6K course]), and the bad (Kevin Gill getting outkicked by Angus MacDonald of UMass Lowell, with the elder Gill, Keith watching in the background). | | | | gary Posts: 1948 | | posted: 12-26-09 12:38pm I hope everyone had a great day yesterday. Just a reminder that we're going to meet tomorrow morning at 8:30 a.m. in the Oliver Ames parking lot and head out at 8:45 a.m. for a ~13 mile run on the roads of Easton around Borderland State Park. Hope to see you then! | | | | gary Posts: 1948 | | posted: 12-21-09 2:56pm Either Gary Dougherty (Ndorfnz) is hellbent on running 1000 miles this week or there's a bug in the software. Relax Jason and Scott, he's not gonna catch your mileage ;) | | | | gary Posts: 1948 | posted: 12-15-09 5:36pm
While many of you (myself included) are not ready to jump into 20 mile long runs just yet, I thought it may be a good idea over the next 3 weeks to reacclimate ourselves to the 3 routes we've run in past Winters. Many in this group are new to these runs so a refresher or initial run is definitely in order. In past Winters, we've had group runs from 3 locations, Easton, Sharon and Blue Hills. The "base route" for each location has been about 12 miles. The route can be shortened or lengthened as we progress depending on your goals but for starters, I thought we could cover these base routes over the next 3 runs. This week I thought we could start with Easton.The Easton course is the easiest with Sharon being next and Blue Hills being the hilliest and most challenging. This base course is just shy of 13 miles (Note: Those who've run in the past will see I'm running around Borderland vs thru it as we'll no doubt have ice/snow issues at some point soon. This should avoid course changes and confusion) We can plan to meet in the parking lot next to the track at Oliver Ames High School at 8:30 this Sunday morning. We'll head out at 8:45 sharp. We can start as one group and let folks of like pace and ability run what works for them. Traffic is minimal and the scenery is pleasent. If you feel 12+ miles is a bit ambitious for you at this point, you can meet us at the corner of Allen and Bay Road. This is about 2 miles into the run and we should be there by about 9 a.m. or so. This is also an entrance to Borderland State Park so there is a spot to park your car. We run by this spot again towards the end of the loop and would give you a 9 mile run should you start and end here. Since we're not going too long the next few weeks, I won't put any water on the course but will keep an ample supply in my Jeep for all for before and after. That's about all I can think of for now. Feel free to email me or call me (508-577-8959) if you have any questions. Otherwise I hope to see you Sunday. Attached is the link to the course. Best Gary http://www.usatf.org/routes/view.asp?rID=184875 | | | | ptdoon Posts: 904 | posted: 12-15-09 2:48pm
So that we may pay our respects to the Flemming family, we have decided to reschedule the Christmas Run to NEXT WED. Dec. 23rd. Hope all those who planned to attend on the original date can make it next week. | | | | mudcat92 Posts: 182 | posted: 12-15-09 11:05am
Here is the info on Paul Flemming's father's arrangements... Wake on Wednesday 12/16 4pm to 8pm: George F. Doherty & Sons Funeral Home 456 High Street Dedham, MA 02026-2820 (781) 326-0500 www.gfdoherty.com Funeral mass on Thurs 10am St Dennis Church 157 Washington St., Westwood, MA, 02090 (781) 326-585 www.stdeniswestwood.com I have already sent flowers from the club...FYI Jim | | | | jake_os Posts: 1459 | posted: 12-15-09 10:00am
The BU mini meets start this Saturday at 10 a.m. A few of us are kicking off the meet with a 3000 meters. All abilities welcome. Events also available are 400-mile-200-800-pole vault, likely in that order following the 3000. Join us. We are also encouraging Lou's 4 x 1600 meter relay on Dec. 26 following the mini meet arounf 1 pm. HFC has traditionally entered multiple teams. So far, we have one team lined up. Join us. Please post any questions or send me an email. | | | | joec Posts: 1393 | posted: 12-14-09 9:57pm
New England Runner announced the 2010 pub series. All good races. Portland is a long drive... 4/11 - Doyles 5M, Jamaica Plain, Ma 5/23 - Evans Run 5K, Norwell, Ma 6/?? - Corrib Pub 5K, West Roxbury--Usually the first Sunday in June. Still waiting on date confirmation. 9/12 - Mighty Meehan 5K, West Dennis, Ma 9/19 - Portland Trail to Ale 10K, Portland, Me 10/17 - Paddy's Shillelagh Shuffle 3M, West Newton, Ma | | | | cdieh Posts: 840 | posted: 12-14-09 10:19am
1 Mile Run 20 Unger, TJ Hfc Striders 4:35.91 | | | | cdieh Posts: 840 | posted: 12-14-09 10:15am
4 18:19 5:55 1 40-49 3 M 255 Jack Sullivan W Rox,MA 17 19:35 6:19 6 40-49 15 M 270 William Weschrob W Rox,MA | | | | mfitz Posts: 40 | posted: 12-13-09 10:33pm
I am reading "Born to Run" and am finding it to be an amazing story. At one point mention is made of a Nike Free model of running shoes that are supposed to come close to the feel of running barefoot. Does anyone have any experience or knowledge of these running shoes? Thanks, Mike Fitz | | | | mudcat92 Posts: 182 | | posted: 12-13-09 7:44pm Paul left me a message today to inform me that his father passed away today, Sunday, 12/13/09. I will keep you posted on arrangements and arrange for flowers to be sent from the club...FYI Jim | | | | GiantsFan Posts: 1093 | posted: 12-09-09 3:59pm
Workout: Yeah, Yeah, Yeah. So I'm late. Shoot me. I've seen the worst (in fact, with several of the longer-standing [though not always] club members). Bad, crazy day all round, and probably, not too many of you are looking for a big extravagant workout anyhow. Workout: Get together and run. Probably at the 'Roid, but other suggestions can be offered. Throw in some up-tempo stuff. You decide. Assume that people may not be able to see you on the roads, so be careful. My practice attendance is questionable, but my Lewis' attendance is certain. News: Next week's practice will be our annual Christmas "Jingle Bell" Run. Refer to the board for information. Sorry to say that my sultry baratone will be missed, but I'll be singing in a warmer clime at the US CC/TF Coaches Convention. I'm missing one of the best nights of the year. Indoor Track News: Over 30 teams opened up at Reggie on Saturday, with some strong early performances. The guy from AIC, Glarius Rop, opened with a 14:07. In the Hurdles, a real 18 year old freshman, Corey Thomas (formerly of BC High, and currently of Stonehill) posted an NCAA mark 8 seconds into his college career and then bettered in the finals. Going to Albuquerque. Hope to see you tonight. Rich Hart | | | | GiantsFan Posts: 1093 | posted: 12-08-09 10:45pm
Hello Striders, There will be an informal general meeting for the HFC Striders tomorrow night (Wednesday, 12/09) at Lewis' II. We will start after practice at approximately 8:45. The agenda will be as follows: 2009 Grande Prix Wrap-Up 2010 Preliminary G.P. Schedule Indoor Track & Field Schedule Executive Board Elections Financial Review / Projections Potential Equipment / Clothing Purchases Practice Schedule / Sites Wednesday nights & Saturday mornings Indoor facilities New Business Hope to see you there. Rich | | | | fcn10k Posts: 473 | posted: 12-06-09 8:02pm
Sadly, the 'Living Legend' Larry Olsen passed away this morning from a heart attack while on a run. The world lost a winner | | | | cdieh Posts: 840 | posted: 12-06-09 12:03pm
Very tough loss for the Cornhuskers last night. They played a heck of a game and deserved better. 1 bad kickoff from the win of the year. | | | | bryan Posts: 116 | posted: 12-04-09 10:04pm
Please take a look at the HFC Officer positions and responsibilities below, and please consider taking on one of these roles for the next year. Information regarding nominations and elections will be forthcoming: HFC STRIDERS TRACK CLUB Officer and Committee Roles and Responsibilities Business � Prepares annual budget. � Reports regularly and provides financial statements throughout year on the status of the budget. � Oversees the collection of dues which includes publishing the annual dues letter at the beginning of the year. � Supervises the purchase of HFC gear, equipment, etc. � Helps to create and organize fundraising initiatives. Competition � Oversees the practice schedule and coach�s communication to the membership. � Develops, along with the Competition Committee, a race and training philosophy and annual goals for the Club. � Creates with the Competition Committee a Grand Prix schedule. � Supervises the Grand Prix scoring process. � Oversees the Club�s preparation for special racing events, such as the Winnie Relay, BAA Marathon. Marketing � Seeks sponsorships for the club, individuals, and team competitions. � Produces an annual brochure. � Participates in the maintenance of a website. � Develops a �New Member Welcome Package.� President � Plans and oversees Executive Committee and General Membership Meetings including the creation of agendas, minutes, etc. � Speaks for and represents the Club when needed. � Oversees the organizing process of events such as the Convention, Christmas Run, St. Patrick�s Day Run, etc. � Communicates regularly to the General Membership regarding updates, news, or information. Information Czar � Oversees the compilation and reporting of the Club race results. � Updates the membership email addresses. � Renews the annual USATF-NE membership. � Oversees the Club election of officers and ensures the impartiality and fairness of the process. | | | | gary Posts: 1948 | | posted: 12-03-09 1:31pm In these tough economic times the club has had to go to extreme measures to raise funds. Fortunately, our sport has allowed for us to be physically fit. With this in mind, we have come up with an idea and are now ready to launch. I'm interested to hear feedback from the women of the club. Enjoy: http://sendables.jibjab.com/view/8tOE81Qg0aZMf9kR | | | | gary Posts: 1948 | posted: 12-03-09 9:40am
Hey All! As the Winter months with short days and cold temps advance, I find it much easier to get out the door for weekend long runs if I'm not doing it alone. We've had group training runs in past Winters and they've worked out quite well. The general format in the past has been to have 3 venues which we run in rotation, specifically Sharon, Easton and the Blue Hills. The Sharon and Easton venues have us meeting in the parking lots of the respective high schools. The Blue Hills run has us meeting in the parking lot entrance to Houghton's Pond. We usually meet at 8:30 a.m.and get started at 8:45 on Sunday mornings. Again, this has worked well in the past but we could discuss it if a change of locations is in order. I was hoping to alter the routes a bit anyway since not everyone will want to run 20 miles. My plan was to create options for each route which will allow for 3 distances of 12, 16 and 20 miles. Obviously, you can tack on or cut back if you wish. I was also hoping to try to coordinate some road trips for group runs on the marathon course itself. This has always proven beneficial. Paces will vary. I would assume that steady state runs will range from around 7:00/mile to 7:45/mile. In the past we have all started out together and then usually 2-3 groups emerge. Tempo runs, fartlek and progression runs will obviously lower the pace but you get the general idea. I was thinking of trying to put the plan in place this month after all interested parties discuss it, create routes and get them out to everyone and also discuss the idea of Boston course road trip dates. I will also be able to put out water along the way weekly but may need help on this from time to time. So that's the plan. If you're interested. please let me know. This is VERY informal and does not require week to week commitment or anything. I just wanted to get a ballpark idea as to if there's interest. That's about it. I hope to hear from you and also hope you have a terrific holiday season. Best Regards, Gary | | | | GiantsFan Posts: 1093 | posted: 12-02-09 12:55pm
HFC Workout, Dec. 2, 2009 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Warm-up @ 6:45 Polaroid 15 minutes of warm-up running 2 x 3.5 Minutes Pace = 5 Mile Race Rest = 2 minutes (finish the 2nd at the bottom of the entrance hill) 4 x Hills (to the first street) Rest = downhill + 1 Minute (the last should be 3 minutes) 2 x 3.5 Minutes Pace = Somewhat faster than the first 2. Rest = 2 Minutes Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: Some general strength building, with a little bit of the ups. The idea is to establish a little fatigue, and then hit the hills. You should try to make the last 2 a bit quicker than the first 2. Run up and down the hills on the same side (sidewalk for at least the downhill?), and assume that they cannot see you in the event of traffic. Make your strides an important part of your work for the week. Strides should follow at least 3 of your weekly runs. Feel like you are running free and easy. They can eventually feel fast. Gradually accelerate for the first half of the stride, and then run smooth and efficiently. The strides will improve your flexibility, turnover, and stride length. Strides are needed year-round, and go a long way in preparing you for racing. Racing: Congratulations to all those who raced in the Grande Prix. A special congrats to our group winners, especially the big poobah, Jason Cak. A tough battle to the end, but the cagy veteran used his guile in getting the win over Lee. Well done to all who laced them up. A goal for next year could be to get more well-rounded scoring in our hard-to-fill categories. Schedule: We will have regular practice next Wednesday (Dec. 9), and as suggested before, perhaps we could have a general club meeting to go over some upcoming issues. Some potential topics include practice sites (X, Southie?, Indoors?), elections, finances, potential clothing purchases, and next year�s Grande Prix. If people feel that a meeting would be in order, please respond in kind. Elections: Please consider running for a position on our Executive Board. If we have a general meeting, we could discuss the positions a bit more (and maybe even vote at that time, if people think we have enough info and people at the meeting). The five positions are Competition Chair, Business Management, Marketing � Club Promotion, At-Large (2 Year term), and At-Large (1 year). The Information Czar is traditionally one of the At-Large officers. Bryan Van Dorpe will supply the Job descriptions. Even if you are not interested in officially being on the E. Bored, don�t be afraid to be in charge of an event, cause, equipment purchase, etc� It always helps to have many involved. General Meeting: I would like to propose that we have a General Meeting for the club on Wednesday, December 9th. I suggest Lewis� because it hasn�t been that busy on Wednesday�s since the end of Baseball, so we could accommodate a larger group. If people have other suggestions, please post. Christmas Run: Details about this year�s yuletide jaunt will soon be dispensed from our intrepid caroler, Paul Muldoon. �Laughing all the way�. Weekends: Take advantage of the extra time on the weekends to get in some good work. Either run very long, or fast. There are some great weekend workout options. Long runs are very important in moving your strength forward. This should be 20 to 25% longer than a usual distance run. Another suggestion would be to get in some turnover, by running some 200�s, 300�s, or 400�s. An example would be 12 to 16 x 200, 10 or 12 x 300, or 8 to 10 x 400. Include a long warm-up, and a quality warm-down. Use the extra time that some weekends provide by getting in some extra work that would not be possible during the workweek. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend activities. Happy start of Indoors, Rich Hart | | | | cckelly Posts: 798 | posted: 11-30-09 7:17pm
Anyone have interest in/info about the Boston prep 16 Miler in Derry? It seems like it could be a good mid-winter goal if running Boston or not. I'd likely run parts of it hard but not race it. I think I'm interested, I heard it fills by the end of Dec. Andy Smith is on board! http://www.gdtc.org/main.php | | | | jake_os Posts: 1459 | posted: 11-24-09 5:13pm
New Bedford Half Marathon � Mostly a case of LD and I sucking it up for the team. Admittedly, I was not in half marathon shape. Anyway, it turns out that my 11 HFC points and LD�s 9 HFC points were our low scores of the year and we both wound up tossing those two in the best 6 of 8. Lee and I both wound up scoring in 7 races. Doyle�s 5M � I was a no-start, my only missed GP event this year. Danforth ran well, scoring a 12 behind Wiz, Gray and Teague. Bedford Rotary 12K � We only had 6 striders at this Saturday race. I scored the max 15 for top strider while Lee called me later in the day for a ride to the race which he thought was the following day. Oops. Missed race for Lee. This could have changed things dramatically as the General likely would have scored 14 as the runner-up and he could have thrown out that 12 from Doyle�s. This might sound arrogant, but Long Distance Danforth does not beat me at 12K�yet. Squantum 5 - Leon 13 � Cak 12 - This race could have haunted me in the GP as I took a wrong turn in the last mile allowing first Teague to catch me and then Leon outkicked me, LOL. Ironically, it was Leon and not Teague that yelled I took a wrong turn. I still think they both could have alerted me a little quicker. Sour grapes? The Goggin Deuce � Damnforth 15 � Crack 12 � A nightmare for me and a kick away victory over Holmes and Unger for Lee. Every year Lee beats me at longer and longer distances. He�s owned me at 2 miles for a few years. I�m planning on getting younger, though. The Lone Gull 10K � Crackwhorehouse 15 � Dan4th 13 � Tug of war internal battle with LD again closing on me as the race wound down. We made a sandwich out of a strong performance from BLynch. Next year, I might need a GP of all ten milers. Shillelagh Shuffle 3M � Lee4th 15 � Catouverous 14 � Driving cold rain. I went out with the leader and battled throughout with stealth master 4th stalking us from behind. I finished strong and knew who it was from his foot strikes and that I was about to be outkicked again in the last 100 meters. I used to be fast. Norwood Turkey Trot 4M � The Final Cut � After tossing my 11 and Lean Leon�s 9 (pre-race assumption), Lean Leon and I were tied in the GP standings. This shaped up to be an epic battle with the kicker besting me at 2, 3 and 5 miles while I edged him at 10k and over. My well publicized strategy was to get out hard and punish everyone including General Lee. My not publicized strategy was to throw haymakers at anyone that dared to challenge me in the middle as well as to quick step the corners to gain slight advantages. Unfortunately, my haymakers turned out to be soft jabs and I was wary of �The Kick�. As the finish line drew nigh, three guys including 3 GP events winner Scotty The Wiz, pulled me with them and no cheers behind me told me that the GP was mine (I�d better go check my math) and that someone else was going to be outkicked, but not me. Eight seconds determined the 2009 GP. Perfect. Os 14 � The General 13. Now who designed this thing? Final Score including 10 bonus points each for NEXC: Os 92 � The General 91. | | | | gary Posts: 1948 | | posted: 11-24-09 9:18am Hey Gang! While I'm still in denial that I'll ever run another step (let alone a marathon) I wanted to contact the BAA about getting a bus permit for Boston 2010. I didn't want to wait since we got the last available one last year. I wanted to get a head count on who plans to take the bus. We will most likely dothe same routine so you could either meet at my place in South Easton or at Xaverian in Westwood. I can secure the pass w/o having a body count right now. I will be trying to determine the size of the coach. I'm assuming we will upgrade in 2010. Since you already know if you got into the race or not, please drop me an email so I can get a head count. I want to make sure all the HFC Crew and friends are squared away. Once that is done, we may have additional open spots for last minute folk. The cost will be anywhere from $20-$30 depending on the body count and size of the coach. The more people we get, the less $$. Please shoot me an email when you can to let me know your interest. It's glmcnamee@gmail.com Thanks! | | | | jake_os Posts: 1459 | posted: 11-23-09 4:58pm
Is anybody else getting a blank home page with an error message warning? | | | | joec Posts: 1393 | posted: 11-22-09 7:58pm
Great job to Gary for hanging in there at the Phily marathon. He almost opted to finish at the 1/2 marathon chute but he hung in there and ran the full marathon in 3:09:48 Congratulations to Chris Stiffler for his 2:34 PR. | | | | joec Posts: 1393 | posted: 11-22-09 7:52pm
Great racing to everyone at the Norwood Turkey Trot. Sorry I had to miss it - daughter's birthday. 4 SCOTT WISNASKAS 20:55 5:14 5 JASON CAKOUROS 20:59 5:15 6 LEE DANFORTH 21:07 5:17 11 T.J. UNGER 22:08 5:32 12 BOBBY BLIGH 22:59 5:45 20 THOMAS VOSSEN 24:10 6:03 22 PAUL CORCORAN 24:19 6:05 38 CHRIS DIEHL 25:51 6:28 49 BRYAN VAN DORPE 26:45 6:42 53 JEFF CAHILL 26:59 6:45 58 JIMMY FALLON 27:16 6:49 73 BRENDA EGIZI 28:07 7:02 89 ADRIENNE SANTORO 28:45 7:12 113 MIKE FITZGERALD 29:54 7:29 117 DAVID KELLY 30:04 7:31 126 SETH MILLER 30:22 7:36 287 PAM CODERE 35:13 8:49 349 MICHAEL J CONWAY 36:51 9:13 418 JENNIFER GRAY 39:16 9:49 433 ROBERT KALINOWSKI 40:04 10:01 | | | | ptdoon Posts: 904 | posted: 11-18-09 4:22pm
Just a quick note about our Annual Christmas Run. It will take place on Wed. Dec. 16. For those who have never participated, it's an old fashioned carol run through Boston. We sing holiday favorites and stop in to toast the season at a few establishments. Although no one has ever counted, I think this is our 23rd or 24th year. So mark down the date, work out the vocal chords and see you on the 16th. Further details will follow. | | | | GiantsFan Posts: 1093 | posted: 11-18-09 12:34pm
HFC Workout, Nov. 18, 2009 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Warm-up @ 6:45 Group 1: Run to the starting line of the Turkey Trot (on the road behind the Chevy dealership) Strong �Tempo� to the 1 Mile mark, Settle back to recovery pace until the top of the hill. Top of the hill - Race Pace for 3 minutes. Recovery pace (3 minutes or past the 2 Mile mark, Whichever is longer). Then, Race Pace for 3 minutes. Recovery until you turn back onto the last street (the long straightaway that has the gradual uphill). Hard to the finish. Warm Down = back to the X through Polaroid. Group A: Same as above, we need everybody on Sunday. Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout & Race Plan: Start the warm-up by 6:45 at the latest. When you get back to the track, stay moving. Stretch, stride, move! Be active. Tonight, work the course. Recovery pace should be steady, but enough of a recovery so each group stays together. If you are late, pick up the course on Lower Washington St., and you�ll see people. Finish with strides tonight to get some turnover. Parking lot, field, track, wherever, but get them in. Make sure that you include strides in your workouts during the week. It is very important to complete your runs with a set of strides. Feel like you are running stress-free and fast. Gradually accelerate for the first half of the stride, and then run smooth and easy, feeling quick. The strides will improve your flexibility, turnover, and stride. Strides are needed year-round, and for those running Cross Country, go a long way in preparing you for racing. Racing: The Grande Prix season comes to a splendid finish with the outcome still very much in doubt. There are major G.P. points to be had out there, so lace them up. Let�s have a big crowd Sunday. There is mucho team prize money on the line, so we need the bodies, and those bodies have to be ready to run. Post intentions on the message board. Kick butt. There is no reason why another club should walk away with �our� prize money. We have to load up, and get ready to rumble. I regret that I will not be able to attend due to my attendance at another race (actually 2) in Indiana. Hopefully, things will go well for all of the teams involved. Schedule: We will not have practice on November 25, due to Thanksgiving (obviously), but we will have practice the following week to start up December. We may want to consider having a general meeting at Lewis� following practice. There seems to be several items to address, and since extra time is tight for most of us, we may be best served by combining practice and the meeting. Some potential agenda items are winter practice sites, indoor track, gear purchases, preliminary Grande Prix schedule suggestions (the USATFNE schedule should be done by then), a team election, and who knows what else.. Elections: When we first went to our current format of elected offices, we had elections for at least 3 of the posts every year. However, for a variety of reasons, we never really had an election. It was agreed by those who expressed an opinion, that we maintain the status quo of officers, and wait until this fall for the election. Well, it�s late fall, so we should consider offering an opportunity for new people to help with the management of the club. A suggestion may be to discuss the positions at a general meeting, (and maybe even vote at that time, if people think we have enough info and people at the meeting). The five positions are Competition Chair, Business Management, Marketing � Club Promotion, At-Large (2 Year term), and At-Large (1 year). The Information Czar is traditionally one of the At-Large officers. Bryan Van Dorpe will supply the Job descriptions at a later time. Even if you are not interested in officially being on the E. Bored, don�t be afraid to be in charge of an event, cause, equipment purchase, etc� It always helps to have many involved. General Meeting: I would like to propose that we have a General Meeting for the club on Wednesday, December 2nd or 9th. I suggest Lewis� because it hasn�t been that busy on Wednesday�s since the end of Baseball, so we could accommodate a larger group. If people have other suggestions, please post. Cross Country: A wild day at Franklin Park last Saturday. The course was got beat up as much as it has ever been. While it slowed things down, the top kids still did what they should have done, in both the high school races, and the college meet. The tough kids did what they had to do. As posted on the Franklin Park thread earlier in the week, there are some great pictures on LetsRun and DyeStat. All of the 3 NCAA Championships are this weekend. Hoping for some good things out in Evansville, Indiana. The teams are ranked 11th (men) and 17th (women) going in, so a top 10 and top 15 finish would be nice. Of course, when the men�s finish will have 60 to 80 guys from 31:30 to 32:30, a 15 second improvement or drop-off can create a huge point swing. We could be 8th or we could be 15th. Who knows? That�s why they run the races. Christmas Run: Look for details about the upcoming jaunt from our intrepid caroler, Paul Muldoon. Potential dates include Dec. 9 or 16. Weekends: Take advantage of the extra time on the weekends to get in some good work. Either run very long, or fast. There are some great weekend workout options. Long runs are very important in moving your strength forward. This should be 20 to 25% longer than a usual distance run. Another suggestion would be to get in some turnover, by running some 200�s, 300�s, or 400�s. An example would be 12 to 16 x 200, 10 or 12 x 300, or 8 to 10 x 400. Include a long warm-up, and a quality warm-down. Use the extra time that some weekends provide by getting in some extra work that would not be possible during the workweek. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend activities. Happy Thanskgiving, Rich Hart | | | | Dano Posts: 361 | posted: 11-18-09 11:46am
To: USATF New England Member Club reps Reminder that voting closes at 11:59 p.m. on Wednesday, November 18, for the 2010 GP selection Please remind your club members of the opportunity to be part of the process this year.They'll need their membership number and password (which can be requested/returned in very short time)Go to www.usatfne.org/gp Almost 400 have already voted (the most we'd ever had at a in-person meeting is 95).The results will be reviewed on Thursday, and announced on Friday morning. | | | | GiantsFan Posts: 1093 | posted: 11-16-09 10:19am
Having been a regular at Franklin Park every single year since the fall of 1973, I can say that I never remember the course this much of a mess. I haven't found where the high school pictures can be found, but these are some links off Letsrun from the D. I Regionals, courtesy of Syracuse and Providence. The picture on the right in the 10th row of the first set is my new screen. I had to keep wiping mud off my face, and I was an official. My wife asked if the girl with the muddy face pictured in the Globe won her race, but the winners are never muddy on the front. They're the ones kicking it up on the others. http://picasaweb.google.com/ryley.miller/2009NCAANortheastRegionalXCChampionships?feat=directlink# http://www.digitalphotoconcept.com/2009_NCAA_Northeast_Region_XC_Championship_Providence_College_PC_Franklin_Park.htm | | | | rich_sherman Posts: 274 | posted: 11-15-09 1:28pm
Chris, 'you finish unpacking your mountain climbing gear from this morning's race. 'Man those hills were killer, probably the hilliest race I've run, I somehow managed to set a new PR for myself though: Great times: 33 814 Chris Diehl 48 30/292 M 10/70 M4049 DEDHAM MA 1:31:16 6:58 60 613 Richard Sherman 39 50/292 M 16/95 M3039 DEDHAM MA 1:37:49 7:28 | | | | AjHDr0p Posts: 765 | posted: 11-15-09 11:03am
One of my college teammates is doing his graduate thesis on the effects of plyometrics on stride length and frequency with well trained distance runners. There will be a controlled group (no plyometrics) and an experimental ground (with plyometrics). It is an 8 week program in which you will be taking part of 3 separate 3k trials; one at the start, mid-point, and end of the 8 weeks. He will also be testing your power, vertical jump, and body composition. One thing if you do wish to participate you will have to come to the University of Rhode Island 3 times for the trials. If anyone is interested, let me know. | | | | gary Posts: 1948 | | posted: 11-14-09 2:25pm 2:52.21. Looks like he may have battling the remnants of Ida? Hell of a time nonetheless. Good job Justin! | | | | GiantsFan Posts: 1093 | posted: 11-11-09 11:21am
HFC Workout, Nov. 11, 2009 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Warm-up @ 6:45 Group 1: 15 Minute running warm-up. 30 Minutes of Tempo running in Polaroid 3 x 4 Minute �Pushes� to be included Easy running back to the X Or 2 x 200 Jog the rest. 5K Pace 4 x 400 x 3 Sets Rest = 90 seconds after each 400, 3 minutes after each set Group A: 15 Minute running warm-up. 20 Minutes of Tempo running in Polaroid 3 x 3 Minute �Pushes� to be included Easy running back to the X Or 2 x 200 Jog the rest. 5K Pace 3 x 400 x 3 Sets Rest = same as above Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout & Race Plan: Start the warm-up by 6:45 at the latest. When you get back to the track, stay moving. Stretch, stride, move! Be active. This week�s workout is to shake out after a taxing effort on Sunday. Run in comparable groups, and just do multiple loops over the different parts of both halves of the �Roid. If you wish to stay on the track, the 400�s will give you a solid turnover workout. I will not be there, (got some Celtic tickets for the boy and his friends), so I�m not sure about the quality of the lighting. Next week, we will offer a fartlek workout on the Turkey Trot course. Make sure that you include strides in your workouts during the week. It is very important to complete your runs with a set of strides. Feel like you are running stress-free and fast. Gradually accelerate for the first half of the stride, and then run smooth and easy, feeling quick. The strides will improve your flexibility, turnover, and stride. Strides are needed year-round, and for those running Cross Country, go a long way in preparing you for racing. Racing: Congratulations to all those who laced them up, and competed on Sunday. Everybody did the club proud, as people raced well. That terrible feeling that was there on Monday morning was well-earned. Good job! Cross Country: There will be some great races at Franklin Park again this weekend. The Mass. State Class meets will take place from 9:30 to about 1:30. The NCAA Div. I Regional Qualifier will follow, which will include all of the D.I schools in NE and NY. Should be some fun races to watch. In last Sunday�s NCAA Div. II Regionals at Franklin Park, it was the Stonehill / UMass Lowell show, as both schools got a win and a second. In the women�s race, Stonehill sent a message that this may be a pretty good team for a few years, as we were able to get a 25 point win with 4 freshman and a sophomore in the top 5. One of our freshman, Erin Carmone, was able to win the race in only her 2nd race of the year (3 if you include the Relays). She was in the lead pack for the whole race, and moved past the 25 year old Kenyan from NY Tech at the final backstop, and won by 11 seconds. In the men�s race, the race was very similar to our conference meet, with the teams reversed. We were leading (tenuously) halfway through the race, when Lowell started to move, and we had a few fall apart. While the outcome was not what was desired, the team moves on to the NCAA�s, which was the ultimate goal. The men�s race was crazy. Two kids went through the chute in the top 7 even though they were being lapped. Bentley had nobody up front, but put 5 between 19th and 36th to get 3rd. AIC�s Kenyans (youngest is 25) got 1, 2, and 6th, but the team didn�t qualify. I�m not opposed to getting foreigners if you can, but get athletes who are the same age as the rest of the competitors. Also, the coach should be embarrassed that he gets a score of 9 after 3, and he can�t coach his 5th man to be any better than a 29:40 5-Miler. I�m not being insulting of that time if that is what you run. However, for a 20 year old collegiate Cross Country runner, that�s not blazing. If I had bought those front 3, I would work my butt off to make sure that the others would be close enough to take advantage of the front guys. A terrible 5th man is a team killer. Weekends: Take advantage of the extra time on the weekends to get in some good work. Either run very long, or fast. There are some great weekend workout options. Long runs are very important in moving your strength forward. This should be 20 to 25% longer than a usual distance run. Another suggestion would be to get in some turnover, by running some 200�s, 300�s, or 400�s. An example would be 12 to 16 x 200, 10 or 12 x 300, or 8 to 10 x 400. Include a long warm-up, and a quality warm-down. Use the extra time that some weekends provide by getting in some extra work that would not be possible during the workweek. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend activities. A salute to the Veterans, Rich Hart | | | | ScottyWiz Posts: 278 | posted: 11-10-09 9:11pm
Hey y'all. I'm finally breaking down and deviating a bit from my minimalist ways. I'm looking to get a GPS to use for my upcoming marathon workouts. I guess the most important feature for me is accuracy. I can't imagine doing some of the workouts I've got planned on the track or on another monotonous, marked loop. I.e., I've got a lot of work planned on the marathon course itself, and it's not always convenient (or desired) to just use the mile markers. Any suggestions? Thanks. Scott. | | | | GiantsFan Posts: 1093 | posted: 11-10-09 10:34am
Striders, Below is a message that was received from Jim Henry, the NTT Director to pass on to the club. This is an HFC Grande Prix event, and Jim is offering a 5 dollar saving on your entry. The entry form will be sent to you on the HFC yahoo email account. Hope to see many of you there. Here is a very special offer I would like to extend to the HFC Striders. HFC members can sign up for the Turkey Trot at a discounted entry fee of $15. All they have to do is fill out the attached form and mail it in. Applications need to be received no later than Wednesday November 18. This discount will be for mail in entries only and will not be effective on race day. Just an FYI........race day registration is $25. Can you please pass this email along with the race application to all HFC members. As you know we have a team competition that pays $125 to the winning team. You can sign up as many members as you'd like and the top 4 times for your team will be used for scoring. I hope to see a large number of HFCers at this years race :-) Good Luck at Nationals!!! Thanks, Jim Race Director Norwood Turkey Trot norwoodturkeytrot@comcast.net 617-610-0084 ---------------------------------------------------------------------- | | | | gary Posts: 1948 | | posted: 11-10-09 7:57am Not sure how the new page will help our recruiting. This club needs more women... | | | | bryan Posts: 116 | posted: 11-09-09 11:45pm
Formerly the St. Brigid's 5km "Jingle Bell Run," this flat and fast 5km is back after a 5-6 year hiatus. Now named after the new school, South Boston Catholic Academy, it will take place on Saturday, November 28 at 10 a.m. Since my son is a 5th grader at the school, I have been asked to help at the race. So if you are looking for an end of the season race, please consider this one as it is an HFC Strider favorite. You can go to the school website (www.SBCatholicAcademy.org) to register. | | | | bryan Posts: 116 | posted: 11-09-09 11:45pm
Formerly the St. Brigid's 5km "Jingle Bell Run," this flat and fast 5km is back after a 5-6 year hiatus. Now named after the new school, South Boston Catholic Academy, it will take place on Saturday, November 28 at 10 a.m. Since my son is a 5th grader at the school, I have been asked to help at the race. So if you are looking for an end of the season race, please consider this one as it is an HFC Strider favorite. You can go to the school website (www.SBCatholicAcademy.org) to register. | | | | EFGroden Posts: 1060 | posted: 11-06-09 6:15pm
1) By how much are the average winning times at the marathons run in Berlin, Boston, Chicago, London and New York, by city, faster (or slower) in the years 2000-2009 versus 1990-1999? 2) Greg Meyer won the Boston Marathon in 2:09:00 in 1983 (last American, although he did come from Michigan). How much faster (or slower) is the average time of all of the Kenyans winners at Boston? For these answers and more check: http://www.sportsscientists.com/2009/11/are-marathon-times-getting-faster-nor.html | | | | GiantsFan Posts: 1093 | posted: 11-04-09 11:45am
HFC Workout, Nov. 4, 2009 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up @ 6:45 Group 1: 5000 Meters 2 x 200 Jog the rest. 5K Pace 800 Pace: 5K or 5M Race Pace Rest: 3 minutes 2 x 1200 Pace: Tempo (Ex.: 5:00 = 3:45 + 12 / 15 = 3:55 / 4:00, 6:00 = 4:30 + 15 = 4:45) Rest: 90 seconds 800 Race Pace Rest: 3 Minutes 600 Race Pace Group A: 4200 2 x 200 Jog the rest. 5K Pace 800 Pace: 5K or 5M Race Pace Rest: 3 minutes 2 x 1000 Pace: Tempo Rest: 90 seconds 800 Race Pace Rest: 3 Minutes 200 Race Pace Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout & Race Plan: Start the warm-up by 6:45 at the latest. When you get back to the track, stay moving. Stretch, stride, move! Be active. If the workouts seem to be similar, it is because we are trying to establish a framework upon which you will be able to race well. Tonight, get out strong on the first 800, with the first 400 being somewhat quicker than the second. This simulates the hard run across the field, and the establishment of your race pace. On Sunday, it is during this settling into race pace that you find the people who you will be competing with. If you look around, and only see people that you always beat on the roads, prolong the push at the start to move up a group. Now, you�ve found a �comfortable� rhythm and race group that you can sustain for awhile. In our workout, this will be the 1200 / 1000�s. It is important to run the tempo stretches as such. Hammer these, and the likelihood of feeling the workout longer during the week will increase. Remember, the group that you will probably finish with in a Cross Country race is mostly established in the first 15 to 20% of your race. After that, it�s mostly maintenance and sustaining the hard effort. That phase is simulated by the longer intervals. At the end of these, you�ve put the bulk of the workout behind you. On Sunday, this maybe when you re-enter the Wilderness, getting ready for a push. Tonight, do that 800 at race pace. You�re tired, but you got something, and you can feel the finish. The last 600 / 200 are so you have something for Playstead in front of the crowds. Get the stride up, and the legs cranking. No racing until Saturday (that means you, Lee and TJ), but feel good at the end. Remember that the finish order probably won�t change dramatically at the finish, but it is important for you to beat those around you. Team scores are often settled by the smallest of margins, so every finisher matters. Even if you are not in the top 5, you can help by pushing other team�s scorers farther back. Of all of the running seasons, Cross Country is by far the most team- oriented. Everybody can help the teams in some way on Sunday. Let�s have a big crowd. Make sure that you include strides in your workouts during the week. It is very important to complete your runs with a set of strides. Feel like you are running stress-free and fast. Gradually accelerate for the first half of the stride, and then run smooth and easy, feeling quick. The strides will improve your flexibility, turnover, and stride. Strides are needed year-round, and for those running Cross Country, go a long way in preparing you for racing. Racing: Congratulations to our boy�s in NY. Well done. We have a big weekend coming up with the open New England Championships. Look to the Cross Country thread on the Discussion Board for specific information. Cross Country: The USATF New Englands will be held on Sunday, Nov. 8. Let�s have a big crowd to run and support our 3 teams. I�m sure that there will be several revelers enjoying a post-meet repast at Doyle�s. For those who are interested, following the New Englands, Franklin Park will host the NCAA Div. II Northeast Regional Qualifier. The Women�s 6K race will be at 1:30, with the men�s 10K to follow at 2:30. The top 2 teams from the region (32 schools from NE, NY, Northern NJ, and Northeast PA) will qualify for the NCAA Championships in 2 weeks in Indiana. In the men�s race, Stonehill and UMass Lowell are ranked 9th and 10th in the country, with the same 2 schools being the top women�s teams (21st and unranked). Should be some good races. Hope that you can stay. Weekends: All team members should be trying to get to Franklin Park on Sunday. If you absolutely cannot attend, go long and / or fast. Plan your weekend workout options well. Long runs are very important in moving your strength forward. This should be 20 to 25% longer than a usual distance run. Another suggestion would be to get in some turnover, by running some 200�s, 300�s, or 400�s. An example would be 12 to 16 x 200, 10 or 12 x 300, or 8 to 10 x 400. Include a long warm-up, and a quality warm-down. Use the extra time that some weekends provide by getting in some extra work that would not be possible during the work-week. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend activities. Happy Cross Country Championships Season (one of the best times of the year), Rich Hart | | | | ptdoon Posts: 904 | posted: 11-01-09 6:34pm
MEBBBBBBBBBBBBBBBBBB!!!!!!!!!!!!!!!!!!!!!!!! | | | | xcman40 Posts: 371 | posted: 10-30-09 2:48pm
I received this via email today - selection meeting is on Monday at Brandeis: USATF New England 2010 Grand Prix Race Presentation Meeting on November 2 The 2010 Road Race Grand Prix selection meeting will be held on Monday, November 2 at the Gosman Athletic Center at Brandeis University in Waltham MA. This will be the first step in the new selection process instituted for the 2010 series. The meeting will be open to all 2009 USATF-NE members. The process will be more detailed, but also allow for more participation in the voting. The new process has three steps: First is Monday's bid presentation meeting (similar to prior year's meetings) at Brandeis, the same site at last year. All races interested in hosting a championship will make their presentations to the membership. Events will be presented in groups by distance, with questions and answers following the distance group. The change comes in that there will be no voting on November 2. Instead, a selection committee made up of the three road running chairs and a mix of a dozen active and top scoring clubs will discuss the bids, compare races and schedules. On 9 November the committee will again meet and create three "slates" of seven races each that will be voted on by members via the web. While this meeting will be open to the membership, no questions or comments will be taken from the floor. The purpose of the meeting will be to deliberative. The three slates will be posted on the USATF-NE website. On-line voting by 2009 members age 18 and over will take place from Wednesday, November 10 through Wednesday, November 18, with results announced on Thursday, November 19. To vote, members will access the voting page via a link on the USATF-NE website. Voters will be required to enter their individual USATF membership number and password. If you have forgotten your password, there will be a link on the voting access page to have your password emailed to you. The Slate receiving the most votes will become the 2010 Grand Prix Series. This new process achieves several goals. First, the creation of three options for the seven race series will allow thought to be given to the sport's "big picture". Conflicts with holidays and other major events can be addressed and should ensure a balanced calendar. While some measure of democracy may be lost by not voting for each race at one meeting, it will avoid schedule issues that seem to come up each year (3 races in 4 weeks, conflicts with other championships). Second, the facts on all events can be posted and compared in more detail via a posted spreadsheet. Third, online voting will allow more individual members to be part of the selection. A weeknight evening meeting regularly prevents participation of those living any distance from the meeting site. People arriving and leaving over the course of the meeting can change the voting outcome and do not always consider the complete calendar. Going into its 25th year, the USATF-New England Grand Prix series consists of seven races at distances from 5 km to the marathon. Championships are held at 5 km, 5 miles, 10 km and marathon, two races at distances of 12 km through 30 km, and a "wild card" which can be a third longer race; or a unique challenge event. We hope that this will prove to be a step forward in the Grand Prix series. The complete procedure is posted at www.usatfne.org/road/gp.html. In addition, the bid applications received to date are available for viewing. If you have any questions please contact the USATF New England office, or the LDR chairs below. Courtney Bird, Men's LDR chair Skip Cleaver, Masters LDR chair Lisa Doucett ,Women's LDR chair Jim Garcia, USATF-NE V.P. | | | | cckelly Posts: 798 | posted: 10-29-09 5:37pm
I got an email just now stating: REGISTRATION FOR THE 114th BOSTON MARATHON ON MONDAY, APRIL 19, 2010 IS ONGOING AND THE RACE IS RAPIDLY APPROACHING ITS FIELD SIZE LIMIT. Sounds like you better sign up if you intend to run. www.baa.org | | | | mc.lynch Posts: 599 | posted: 10-29-09 7:37am
My younger son wants to run indoor track this winter to get in shape for his spring lacrosse season. There's a debate going on at home about the time commitment and therefore his ability to get his homework done consistently and still get enough sleep at night. I'm sure every school is different, but what is a "typical" practice in terms of total time and likely mileage/effort? Also how often are meets and what is a "typical" meet in terms of elapsed time and mileage/effort excluding the actual events? Thanks all! | | | | GiantsFan Posts: 1093 | posted: 10-28-09 12:15pm
HFC Workout, Oct. 28, 2009 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up @ 6:45 Group 1: 6000 Meters 2 x 200 Jog the rest. 5K Pace 800 5M Race Pace for Men, 5K Pace for Women Rest = 3 Minutes 4 x 800 Pace = Tempo (Race Pace + 10 seconds) Rest = 90 seconds after all 4. 2 x 800 Race Pace Rest = 3 minutes in between. Group A: 4400 Meters 2 x 200 Jog the rest. 5K Pace 800 5M Race Pace for Men, 5K Pace for Women Rest = 3 Minutes 6 x 400 Pace = Tempo (Race Pace + 5 seconds) Rest = 90 seconds 800 Race Pace Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: Start the warm-up by 6:45 at the latest. When you get back to the track, stay moving. Stretch, stride, move! Be active. To be successful in Cross Country, you have to be able to sustain a strong pace, after an aggressive start. The start of the race will be quicker than a road race, with the first mile usually being 15 to 20 seconds faster than the pace that you�ll maintain. That�s not a bad thing, as it gives you a little cushion later in getting under your time goal. After the initial blast across the field, and around the first corner, it is important that you settle in at a pace that allows you to race with those that you know you should be around, while having enough energy to distribute throughout the whole race distance. In most Cross Country races, there is not usually much shifting of places through the middle miles. It is important for you to be able to maintain a strong pace through that stretch of the course, while allowing you to have some �pushes� (such as up a hill, or around Playstead field, etc..). As the end of the race gets closer, everybody needs to be able to close well. The design of tonight�s workout should help you with this type of racing. The flow of the workout should resemble the NE�s. Do not run the middle intervals too aggressively. Tempo means you�re running 2:37 or 2:38 rather than 2:30, or 2:55/6 rather than 2:49/50 (Chris). The middle intervals tonight should be at a pace that you could maintain for awhile. Then, you change that pace to one that you�d need for the last stretch of the race. Make sure that you include strides in your workouts during the week. It is very important to complete your runs with a set of strides. Feel like you are running stress-free and fast. Gradually accelerate for the first half of the stride, and then run smooth and easy, feeling quick. The strides will improve your flexibility, turnover, and stride. Strides are needed year-round, and for those running Cross Country, go a long way in preparing you for racing. Racing: Good job by all who laced on the racing shoes this past weekend. Big weekend coming up in 2 weeks with the open New England Championships. Look to the Cross Country thread on the Discussion Board for information. Cross Country: The Cross Country season is in the championship season both collegiately and scholastically. For a fairly complete schedule, refer to http://www.usatfne.org/cross/schedule.html. The USATF New Englands will be held on Sunday, Nov. 8. Let�s have a big crowd. If you are planning on going to Franklin Park this weekend to run, be aware that there are a couple of meets going on. I know that there is a college conference meet (the NEWMAC) on Saturday morning, followed by the Catholic Conference meet. In Northeast 10 Conference action, Stonehill was able to pick up the sweep of both the men�s and women�s titles with some solid performances last Sunday up in Burlington, VT at St. Michael�s College. The men�s race was a battle, as UMass Lowell had a 41-43 lead going into the final woods loop (just after the 4 mile mark). Our top kid (Kevin Gill) went from 4th to 2nd in the last 300, and our 5th went from 15th to 10th. This was a huge move because he passed 4 UML kids (#�s 3-4-5-6) with the push, making it an 8 point swing. It was a real slug fest between 2 teams ranked in the top 10 in the country. Now we see them again in the NCAA Qualifier on Nov. 8th. As the Women got ready for the following race, our captain (a Franklinite) was overheard saying in the pre-race huddle, �We are not going to get on the bus with them celebrating, and us getting second�. They also came through with a 19 point win over UML. This victory may be repeated over the next few years, as our top five were 4 freshmen and a sophomore (our only senior was our 12th runner). Weekends: Plan your weekend workout options well. Long runs are very important in moving your strength forward. This should be 20 to 25% longer than a usual distance run. If you are going to run Cross Country at the New Englands, get in some running off-road. Include some longer up-tempo stretches to get a good feel for the pounding. Prepare well and you will run well. A third suggestion would be to get in some turnover, by running some 200�s, 300�s, or 400�s. An example would be 12 to 16 x 200, 10 or 12 x 300, or 8 to 10 x 400. Include a long warm-up, and a quality warm-down. Use the extra time that some weekends provide by getting in some extra work that would not be possible during the work-week. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend activities. Happy Halloween, Rich Hart | | | | joec Posts: 1393 | posted: 10-25-09 11:07pm
Great day for a race at the Canton Fall Classic today. We had runners in the 10k and 5k, including racer D Pacer. Great job everyone. Harvey great job with the race. 10k 1 Tony Delogng 705 35 M Dover 33:23 5:23 2 Jason Cakouros 2 44 M Milton 33:30 5:24 21 Stephen Bausemer 7 47 M Whitman 39:53 6:25 23 Joe Ciavattone 4 43 M Milton 40:39 6:33 5k 11 Bryan Van Dorpe 520 50 M South Boston 20:07 6:29 14 Elizabeth Marks 500 29 F Sharon 20:21 6:33 15 D Pacer 299 46 M S Easton 20:21 6:33 | | | | jake_os Posts: 1459 | posted: 10-23-09 10:31am
HFC has decided to pay for and enter Open, Master's and Women's Teams this year!!! If you want to run on Nov. 8, please forward me your name and USATF membership number* to hfc_striders@yahoo.com. USATF MEMBERSHIP All participants* must have valid 2009 or 2010 USATF membership. 2010 USATF membership may be obtained at the meet at $30 for adults If you plan on getting your membership number on the day of the meet, let me know and I will enter 'pending' on the application. I MUST HAVE YOUR INFO BY OCT. 31 FOR MEET PRE-ENTRY | | | | GiantsFan Posts: 1093 | posted: 10-21-09 12:12pm
HFC Workout, Oct. 21, 2009 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up @ 6:45 Group 1: 5600 Meters 2 x 200 Jog the rest. 5K Pace 800 - 800 - 400 x 2 Sets Pace = 800�s @ Tempo 5M Pace (2:30 + 10, or 2:50 + 10) 400�s @ 5K Race Pace Rest = 90 seconds after the 800�s, 3:00 after the 400�s 800 � 400 Group A: 4400 Meters 2 x 200 Jog the rest. 5K Pace 800 � 800 - 400 x 2 Sets Pace = 800�s @ Tempo 5M Pace (2:30 + 10, or 2:50 + 10) 400�s @ 5K Race Pace Rest = 90 seconds after the 800�s, 3:00 after the 400�s Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: Start the warm-up by 6:45 at the latest. When you get back to the track, stay moving. Stretch, stride, move! Be active. We�ll drop the volume a bit this week, due to last Sunday�s race and next week�s Mayor�s Cup. With this in mind, the last set in Group I is dropping an 800. Make sure that you include strides in your workouts during the week. It is very important to complete your runs with a set of strides. Feel like you are running stress-free and fast. Gradually accelerate for the first half of the stride, and then run smooth and easy, feeling quick. The strides will improve your flexibility, turnover, and stride. Strides are needed year-round, and for those running Cross Country, go a long way in preparing you for racing. Racing: Great job by those who competed this weekend. Great representation by the Striders at a number of venues. Good luck to all who are racing at �the Park�. The Mayor�s Cup is this Sunday. Cross Country: The Cross Country season is starting the championship season on both the collegiate and high school scenes. For a fairly complete schedule, refer to http://www.usatfne.org/cross/schedule.html. Key dates include the Mayor�s Cup on Sunday, October 25, and the USATF New Englands, held on Sunday, Nov. 8. Weekends: Plan your weekend workout options well. Long runs are very important in moving your strength forward. This should be 20 to 25% longer than a usual distance run. If you are going to run Cross Country at the Mayor�s Cup and the New Englands, get in some running off-road. Include some longer up-tempo stretches to get a good feel for the pounding. Prepare well and you will run well. A third suggestion would be to get in some turnover, by running some 200�s, 300�s, or 400�s. An example would be 12 x 200, 10 x 300, or 8 x 400. Include a long warm-up, and a quality warm-down. Use the extra time that some weekends provide by getting in some extra work that would not be possible during the work-week. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Happy Cross Country Championship Time, Rich Hart | | | | MARAthon Posts: 25 | posted: 10-20-09 9:05pm
this is a note for lee....I was on my way to bringing my son to soccer and kind of cut the corner and TOTALLY should have let you go.....as a runner, I hate it when drivers do that.....SO SORRY! HOpe you had a great run! ~mara | | | | corcoran Posts: 584 | posted: 10-19-09 11:54am
Anyone running? I want to run the Franklin Park 5K which goes off before the race. This is the 20th year. 10:50 am Franklin Park 5k 11:30 am Women's Championship 5k 12:00 pm Men's Championship 8k The championship races are very competitve, (run the FP 5K unless you are fit). | | | | cckelly Posts: 798 | posted: 10-18-09 5:49pm
Congrats to Bruce who braved the elements and made Perth proud! 1530 154/160 M5059 5:31:56 Bruce Rogers 52 M 136 Belmont MA HFC | | | | cdieh Posts: 840 | posted: 10-17-09 6:09pm
Where was Xaverian Varsity?? Did they chose not to run the 50th CMI or did I miss them in the results?? | | | | GiantsFan Posts: 1093 | posted: 10-14-09 1:08pm
HFC Workout, Oct. 14, 2009 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up @ 6:45 Group 1: 6:45 Warm-Up run starts 7:00 / :05 Meet @ the start of the Handicap Mile 3 x 1 Mile @ Tempo Pace = 5 Mile Race Pace + 20 / 25 seconds Rest = 90 seconds after #�s 1 & 2. After #3, run to the Xaverian Track. 2 x 800 @ 5M Race Pace Rest = 3 minutes Group A: 6:45 Warm-Up run starts 7:00 / :05 Meet @ the start of the Handicap Mile 3 x 5 Minutes Pace = 5K Race Pace + 20 seconds per mile Rest = 2 Minutes (Jog back to start) (After the 3rd interval, go to Xaverian) 2 x 400 Pace = 5K Race Pace Rest = 3 Minutes *** The workout can be done on the track if needed, but the lighting may be difficult for part of the workout due to my lateness. Group decides. Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: Start the warm-up by 6:45 at the latest. When you get back to the track, stay moving. Stretch, stride, move! Be active. Make sure that you are warmed-up when you start the Miles. It will be cold, dark, and maybe raining. Stay moving, and keep your group on time and on task. Make sure that you include strides in your workouts during the week. It is very important to complete your runs with a set of strides. Feel like you are running stress-free and fast. Gradually accelerate for the first half of the stride, and then run smooth and easy, feeling quick. The strides will improve your flexibility, turnover, and stride. Strides are needed year-round, and for those running Cross Country, go a long way in preparing you for raing. Racing: The next Grande Prix race is the �Paddy�s Shillelagh Shuffle� this Sunday, October 18. Valuable GP points are on the line. See the website for details. Cross Country: The Cross Country season is in full swing on the collegiate and high school scene. For the complete schedule, refer to http://www.usatfne.org/cross/schedule.html. Key dates include the Mayor�s Cup on Sunday, October 25, and the USATF New Englands, held on Sunday, Nov. 8. A great day of Cross Country at last week�s college New Englands. There were 49 schools in the Women�s Varsity race, and 47 in the men. There was also a huge spectating crowd. Brown won the women�s race, followed by BC, Dartmouth, MIT (!), and UNH. On the men�s side, UMLowell raced tough, and had a 31 second 1-5 gap in winning, with UMass Amherst 2nd, Providence 3rd (their #�s 6 � 10), UNH 4th, and a very disappointed Stonehill squad 5th. The winner of the race was Glarius Rop from AIC, who has earned the NE-10 Freshman of the Week award twice this year. The 25 year old frosh from Eldoret, Kenya was very proud, as were his wife and children (did I cross the line? does it appear cranky?). If you are planning to run Cross Country, and are not competing in the GP race this weekend, get your legs ready for the upcoming Cross races. Plan and prepare to race well. Get your legs and feet used to the feeling of off-road racing. Use spare time (that mythical dream) to get off the roads when you can. Hit the trails. Start soon (if you haven�t already). Weekends: You have many options for workouts this weekend. It is important to try and get in a long run. This should be 20 to 25% longer than a usual distance run. If you are going to run Cross Country, as stated above, get in a run off-road. Include some up-tempo stretches to get a good feel for the terrain. Prepare well and you will run well. A third suggestion would be to get in some turnover, by running some 200�s, 300�s, or 400�s. An example would be 12 x 200, 10 x 300, or 8 x 400. Include a long warm-up, and a quality warm-down. Use the extra time that some weekends provide by getting in some extra work that would not be possible during the work-week. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. If this Saturday is the 3rd Saturday of October, it will probably rain because the CMI must be this Saturday at Franklin Park, Rich Hart | | | | hbrunner Posts: 661 | posted: 10-13-09 9:26pm
http://www.nytimes.com/2009/10/15/health/nutrition/15best.html?hpw I'm still looking for research on stretching being beneficial | | | | gary Posts: 1948 | posted: 10-11-09 4:44pm
3:22.55 in the Chicago Marathon. GREAT JOB ! | | | | GiantsFan Posts: 1093 | posted: 10-07-09 1:59pm
HFC Workout, Oct. 7, 2009 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up @ 6:45 Group 1: 6400 Meters 2 x 200 5K Pace; Jog a 200 rest 1200 @ �Tempo� (5 K Race Pace + 15 seconds per 1200) Rest = 90 seconds 800 5K Race Pace Rest = 3 minutes x 3 Sets Group A: 5200 Meters (2 sets = 3600) 2 x 200 5K Pace; Jog a 200 rest 1000 @ �Tempo� (5K Race Pace + 12 to 15 seconds per 1000) Rest = 2 minutes 600 5K Race Pace Rest = 3 minutes X 3 or 2 Sets Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: Start the warm-up by 6:45 at the latest. When you get back to the track, stay moving. Stretch, stride, move! Be active. Use the 200�s to get your body ready for the workout. If the 200�s are a jog, or are done much slower than your 5K pace, they won�t do you any good. Get ready for the workout. This workout is high volume, while simulating the push and settle that goes on during a typical Cross Country race (and most road races also). It is important that the 1200�s (and 1000�s) are done at tempo pace. Don�t race the whole workout. The idea is that the fatigue builds at a similar rate to a race. The faster 800�s will represent those phases of a race where you may have to push (attacking a hill, moving with a group, catching up to a teammate, etc�). This is more volume than we usually do, but quality Cross Country racing requires strength. This workout will help you to get it. Make sure that you include strides in your workouts during the week. It is very important to complete your runs with a set of strides. If you have access to a turf field, do them barefoot. Feel like you are running stress-free and fast. Gradually accelerate for the first half of the stride, and then run smooth and easy, feeling quick. The strides will improve your flexibility, turnover, and stride. It�s always important to feel the speed in you. While the races in the fall are often longer, more demanding, or on different terrains, but the basic theme of the sport is to try and run faster. The strides will help you to feel and run faster. Racing: Refer to the www.usatfne.org website for Cross Country information, and a schedule. See below for more details. The next Grande Prix race is the �Paddy�s Shillelagh Shuffle� on October 18. Cross Country: The Cross Country season is in full swing on the collegiate and high school scene. For the complete schedule, refer to http://www.usatfne.org/cross/schedule.html. Key dates include the Mayor�s Cup on Sunday, October 25, and the USATF New Englands, held on Sunday, Nov. 8. Paul Corcoran is hosting a workout this Sunday morning in Needham. Please refer to the �Cross Country 101� thread on the website for details. If you are interested in watching some great CC races this weekend, come to Franklin Park on Saturday for the college New Englands. There will be about 40 to 45 schools (~ 300 runners) in each race. The race schedule is as follows: 12:00 Women�s Sub-Varsity 12:45 Women�s Varsity 1:30 Men�s Varsity 2:15 Men�s Sub-Varsity If you are planning to run some Cross Country races, get your legs ready. Plan and prepare to race well. Get your legs and feet used to the feeling of off-road racing. Use spare time (that mythical dream) to get off the roads when you can. Hit the trails. Start this Sunday (if you haven�t already). Weekends: You have many options for workouts this weekend. It is important to try and get in a long run. This should be 20 to 25% longer than a usual distance run. If you are going to run Cross Country, get in a run off-road. Include some up-tempo stretches to get a good feel for the terrain. Refer to the above offering by Paul Corcoran for this Sunday. Prepare well and you will run well. A third suggestion would be to get in some turnover, by running some 200�s, 300�s, or 400�s. An example would be 12 x 200, 10 x 300, or 8 x 400. Include a long warm-up, and a quality warm-down. Use the extra time that some weekends provide by getting in some extra work that would not be possible during the work-week. HFC Open: The open that should be closed will be held on this Sunday, October 11 at the Brookmeadow Golf Course. Hopefully, all potential hackers have responded to the tournament director. If you are interested and have not responded to Pat Sweeney, may sure you do so sooner, rather than later. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Happy New Englands weekend, Rich Hart | | | | speedstar3 Posts: 221 | posted: 10-07-09 10:53am
The home coming /x/c track reunion is on Oct 24th. Please sign -up. it frees.. When you sign up would will get free stuff! http://alumni.xbhs.com/s/141/xaverian.aspx?sid=141&gid=1&pgid=2039&cid=3265&ecid=3265&crid=0&calpgid=870&calcid=3062 | | | | jake_os Posts: 1459 | posted: 10-04-09 10:07pm
1st ANNUAL F.O.G. 5K ROAD RACE AND WALK PRESENTED BY FAMILIES AND FRIENDS OF CHILDREN WITH GENETIC DISORDERS October 4, 2009 5 Kilometers West Roxbury, MA Place Div/Tot Div Time Pace Name Ag S Race# City/state 1 1/55 M1399 16:44* 5:24 John Sullivan 49 M 609 West Roxbury MA | | | | speedstar3 Posts: 221 | posted: 10-01-09 1:32pm
Attention!: All Xaverian Cross Country, Track and Soccer reunion When: October 24, 2009 Xaverian Homecoming Events: 11:30am Alumni soccer game 1:30pm: Xaverian football game vs. Bridgewater Raynham Post game: social @ The Vegas Lounge (formally Mad Maggie's) at RT1 and Vanderbilt Ave, Norwood The 1984 state Cross Country and the 1984 Division 1 South Sectional soccer champs will be honored at half time. It�s been 25 years! Please pass this notice on... thanks cc&pk | | | | EFGroden Posts: 1060 | posted: 10-01-09 9:58am
How many times have we all heard: "All that running you do is going to wreck your knees!" Check out this report that begs to differ. And get out and run later today. Phys Ed: Can Running Actually Help Your Knees? By Gretchen Reynolds An article in Skeletal Radiology, a well-respected journal, created something of a sensation in Europe last year. It reported that researchers from Danube Hospital in Austria examined the knees of marathon runners using M.R.I. imaging, before and after the 1997 Vienna marathon. Ten years later, they scanned the same runners� knees again. The results were striking. �No major new internal damage in the knee joints of marathon runners was found after a 10-year interval,� the researchers reported. Only one of the participants had a knee that was truly a mess, and he�d quit running before the 1997 marathon (but had been included in that study anyway). His 1997 knee M.R.I. revealed cartilage lesions, swelling and other abnormalities. In the years that followed, the knee became worse, showing augmented tissue damage and more serious lesions. His exam prompted the researchers to wonder whether he would have been better off persisting as a runner, because, as they speculate, �continuous exercise is protective, rather than destructive,� to knees. You can�t be a runner past the age of 40, as I am, without hearing that running will ruin your knees, by which doomsayers usually mean that we�ll develop �degeneration of the cartilage in the kneecap, which �reduces its shock-absorbing capacity,� says Ross Tucker, a physiologist in South Africa and co-author of the new book �The Runner�s Body: How the Latest Exercise Science Can Help You Run Stronger, Longer and Faster.� In other words, we�ll be afflicted with arthritis. It�s not an unreasonable supposition; other sports have been linked with early-onset arthritis in knees. In a British study, almost half of the middle-aged, formerly elite soccer players were found to have crippling, bone-on-bone arthritis in at least one knee. Former weight lifters also have a high incidence of the condition, as do retired N.F.L. players. But despite entrenched mythology to the contrary, runners don�t seem prone to degenerating knees. An important 2008 study, this one from Stanford University, followed middle-aged, longtime distance runners (not necessarily marathoners) for nearly 20 years, beginning in 1984, when most were in their 50s or 60s. At that time, 6.7 percent of the runners had creaky, mildly arthritic knees, while none of an age-matched control group did. After 20 years, however, the runners� knees were healthier; only 20 percent showed arthritic changes, versus 32 percent of the control group�s knees. Barely 2 percent of the runners� knees were severely arthritic, while almost 10 percent of the control group�s were. �We were quite surprised,� says Eliza Chakravarty, an assistant professor at the Stanford University School of Medicine and lead author of the study. �Our hypothesis going in had been that runners, because of the repetitive pounding, would develop more frequent and more severe arthritis.� Instead, recent evidence suggests that running may actually shield somewhat against arthritis, in part because the knee develops a kind of motion groove. A group of engineers and doctors at Stanford published a study in the February issue of The Journal of Bone and Joint Surgery that showed that by moving and loading your knee joint, as you do when walking or running, you �condition� your cartilage to the load. It grows accustomed to those particular movements. You can run for miles, decades, a lifetime, without harming it. But if this exquisite balance is disturbed, usually by an injury, the loading mechanisms shift, the moving parts of the knee are no longer in their accustomed alignment and a �degenerative pathway� seems to open. The cartilage, like an unbalanced tire, wears away. Pain, tissue disintegration and, eventually, arthritis can follow. So, the best way to ensure that your knees aren�t hurt by running is not to hurt them in the first place. �The biggest predictor of injury is previous injury,� Tucker says, and one of the best deterrents against a first (or subsequent) knee injury is targeted strength training. �The hip stabilizers, quads, hamstrings and core must all be strong enough. As soon as there is weakness, some other muscle or joint must take over, and that�s when injuries happen.� If you�ve injured your knee in the past, particularly if you�ve ever torn an A.C.L. (an injury that, in the Stanford gait study, was closely associated with misalignment and cartilage degeneration), talk to your physician before running. But for most runners, the scientific observations of Chakravarty will ring true. �What struck me,� she says, �is that the runners we studied were still running, well into their 70s and 80s.� They weren�t running far, she says. They weren�t running frequently. They averaged perhaps 90 minutes a week. �But they were still running.� | | | | GiantsFan Posts: 1093 | posted: 09-30-09 3:00pm
HFC Workout, Sept. 30, 2009 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up @ 6:45 Group 1: 5600 Meters 2 x 200 5K Pace; Jog a 200 rest 1200 5 K Race Pace Rest = 2 Minutes 4 x 400 5k Race Pace + 5 seconds per 400. Rest = 1 minute X 2 Sets Rest = 2 minutes between sets 1200 5K Race Pace Group A: 4800 Meters 2 x 200 5K Pace; Jog a 200 rest 1000 5K Race Pace Rest = 2:30 3 x 400 5K Race Pace + 5 to 10 seconds per 400. Rest = 90 seconds, 3 minutes between sets X 2 Sets 1000 5K Race Pace Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: Start your warm-up well and on-time. It�s starting to get dark so let�s get going right away. When you get back from the run, be active on the track. Stretch, do warm-up strides, and drink your water. Don�t run, and then stand and talk about the workout. Be active to get ready. This workout has some similarities to the previous weeks. We�re trying to build up your strength with some steady state running, and short rests. Don�t allow yourself to run the 400�s too fast, or the short rest will get the better of you. Make sure that you include strides in your workouts during the week. It is very important to complete your runs with a set of strides. If you have access to a turf field, do them barefoot. Feel like you are running stress-free and fast. Gradually accelerate for the first half of the stride, and then run smooth and easy, feeling quick. The strides will improve your flexibility, turnover, and stride. It�s always important to feel the speed in you. While the races in the fall are often longer, more demanding, or on different terrains, but the basic theme of the sport is to try and run faster. The strides will help you to feel and run faster. Racing: Upcoming races include �Bernie�s Run�, which is on this Sunday, October 4. The race is hosted by the Village Manor, and directed by our own Dan Hart. There are some great raffle prizes, as �Bernie� was an employee worked for the Red Sox when he died, so they gave some stuff. He was also a former CM, then Bentley runner. Hope to see people there. The next Grande Prix race is the �Paddy�s Shillelagh Shuffle� on October 18. Cross Country: The Cross Country season is in full swing on the collegiate and high school scene. For the complete schedule, refer to http://www.usatfne.org/cross/schedule.html. Key dates include the Mayor�s Cup on Sunday, October 25, and the USATF New Englands, held on Sunday, Nov. 8. Jason has posted information about this week�s 5K at Franklin Park, and the workout planned for the course. See the website for details. If you are planning to run some Cross Country races, prepare your legs by running off-road prior to the races. Use you weekend time, or right after work, to get off the streets, and run on some trails or fields. Get your legs acclimated to what they�ll feel in the race. More training details will be forthcoming. Weekends: As you continue to build your strength base for the longer races coming up, use the weekends to go long at least one day. This would also be the best time to run off road for those with Cross Country designs. The Long Run is best done on Sunday, and can be preceded with some interval work. This workout can have shorter intervals (200, 300, or 400�s), or longer 10 to 15 minute up-tempo stretches. Try to employ a faster stride cadence. It is fine to do the workout and long run back-to-back. It�s not a bad thing to go into work on Monday sore from your weekend of running. Just about every college team races on Saturday, and then runs long Sunday morning. If they can do it hung over after being up until 3:00, you can do it too. As always, the long run should be 25 % longer than your typical distance run. A well-managed weekend, with a tough workout on Wednesday�s, will go a long way�s towards keeping you racing well Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Hope you enjoyed the summer, Rich Hart | | | | joec Posts: 1393 | posted: 09-27-09 5:04pm
Congratulations to TJ for winning his age group (30-39) at the 5th avenue in a time of 4:32. There is a video of it at this link. http://www.nyrr.org/resources/video/proracing/2009/cafam_30_39.asp | | | | gary Posts: 1948 | | posted: 09-24-09 3:30pm Who's the guy in your mugshot? | | | | jake_os Posts: 1459 | posted: 09-23-09 3:35pm
HFC is going to be a major player this year in Cross Country. Prepare yourself to be a part of this juggernaut. Cross Country, also known as XC, CC, and Cross, is a foot race across an off-road mixture of trails, grass, woods, mud, streams, roots, hay bales, telephone poles and/or rocks and can be run on golf courses, fields, state parks or just about anywhere. Cross runners are usually known as harriers or panters, the out-of-breath hill and dale conqueror. HFC is going to prepare to excel at the USATF New England Championship on Nov. 8 at Franklin Park in Boston. A select few striders may go on to the USATF XC Club Championships Dec 12 in Lexington Kentucky. Let�s prepare. To advance our fitness and great finish of last year, we must start our preparation earlier this year. Also, after the NE race last year, many were left wanting more. You know who you are. So, let�s start earlier and take advantage of the schedule. Prepare your mind and body to be ready to excel on Nov. 8. We will use the schedule as training prep to put everyone together for the championship races. We will ask you to attend some of the following races as your schedule permits. Plan it out and get to one or two of these events. Trust me, you will love it. In addition, we may ask you to augment your prep race with an accompanying workout. For example, a Franklin Park 5K followed by 6 x Bear Cage hill ups and downs. You may not like me that day, but we�re gonna be tuff on championship day. We ain�t called Hurtin� For Certain fer nuttin�. The Championships: 12/12 USATF Fall National XC Championships - Lexington KY National Club Championship Men 10K, Women 6K, Masters Men 10K, Masters Women 6K. PRE ENTRY ONLY and ONLINE ENTRY ONLY http://www.usatf.org/events/2008/USATFClubXCChampionship 11/8 USATF-New England Championship, 10:00 a.m. Franklin Park, Boston. **NE XC GP** Three separate races - Masters Men 8K Men's 10K, Open and Masters Women 6K. Enter Early - Day of event costs a lot more. (617)566-7600 / office@usatfne.org Online Entry at signmeupsports.com The Prep Stakes: 9/26 Codfish Bowl - 41st annual, Franklin Park, Boston MA 11:00 a.m. 5K women, 8K men Primarily Teams, Individuals welcome. USATF New England office, 617-566-7600 office@usatfne.org Entry Info and Individual form THIS WEEKEND! No HFC Team entry. 10/4 GBTC Cross Country Team Challenge, Bradley Palmer Park, Ipswich MA. 10 a.m. **NE XC GP** 5K women then 8K men. USATF Team Prize Money. Pre-Race Entry preferred. Tom Derderian 617-846-2902 / tderderi@ix.netcom.com 10/4 Boston Parks & Rec/USATF-NE All-Comers Meet, Franklin Park, 9:30 am Hosted by Boston Parks/USATF. Youth 14 and under 1.1 mi, Open 5K Enter day of meet only. 617-566-7600 **Recommended by HFC 10/11 Wayland XC Challenge, Wayland HS, Wayland MA. 9:30 a.m. **NE XC GP** Youth 3K 9:30, Adult 5K at 11:00. www.waylandxc.com Eric Bucher 508-397-1261 eric@waylandxc.com Let�s think about an HFC team entry 10/18 Boston Parks & Rec/USATF-NE All-Comers Meet, Franklin Park, 9:30 am Hosted by Boston Parks/USATF. Youth 14 and under 2K, Open 5K Enter day of meet only. $3 adult/$.50 youth, 617-566-7600 Note: HFC GP and Pub Series Conflict today � Paddy�s Pub 3 miler, though you could run both. Lee definitely should. 10/25 *MAYOR'S CUP CROSS COUNTRY RACES, Presented by the B.A.A. and adidas. **NE XC GP** Franklin Park, Boston, 10:00 a.m. Youth races 1.1 miles for born 1995 and later, Open 5K, 5K Champs Women 8K Champs Men www.baa.org/MayorsCup/ 617-566-7600 / office@usatfne.org. Online Entry at signmeupsports.com Conflicts with Harvey�s race. If we decide against a team entry here, run the 5K and accompanying workout. 11/8 USATF-New England Championship, 10:00 a.m. Franklin Park, Boston. **NE XC GP** Three separate races - Masters Men 8K Men's 10K, Open and Masters Women 6K. This is so important, I�m listing it twice. Don�t� forget the 10 big GP bonus points. Let�s call Franklin Park our home course. No club�s members live closer to FP than our members do. Get over there, I�ll meet you. Striders, start your preparations! | | | | GiantsFan Posts: 1093 | posted: 09-23-09 1:02pm
HFC Workout, Sept. 23, 2009 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up @ 6:45 Group 1: 5600 Meters 2 x 200 5K Pace; Jog a 200 rest 800 Pace = 5K Race Pace Rest = 3 Minutes 3 x 1200 Pace = Tempo (Race + 15 seconds per 1200) Rest = 75 or 90 seconds (Group Decision) 800 Race Pace (If you are racing this weekend, do not race today.) Group A: 2 x 200 5K Pace; Jog a 200 rest 800 Pace = 5K Race Pace Rest = 3 Minutes 3 x 600 Pace = 5 to 8 seconds per 400 slower than race pace. Rest = 90 seconds 800 Race Pace Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: Start your warm-up well and on-time. It�s starting to get dark so let�s get going right away. When you get back from the run, be active on the track. Stretch, do warm-up strides, and drink your water. Don�t run, and then stand and talk about the workout. Be active to get ready. It is extremely important to warm-up well for the first 800. Make sure that you include strides in your workouts during the week. It is very important to complete your runs with a set of strides. If you have access to a turf field, do them barefoot. Feel like you are running stress-free and fast. Gradually accelerate for the first half of the stride, and then run smooth and easy, feeling quick. The strides will improve your flexibility, turnover, and stride. It�s always important to feel the speed in you. While the races in the fall are often longer, more demanding, or on different terrains, but the basic theme of the sport is to try and run faster. The strides will help you to feel and run faster. Racing: Great job last weekend. Outstanding races by many, with terrific grouping out of our front group, and great show of depth to follow. Well done Striders. Upcoming races include �Bernie�s Run�, which is on October 4. The race is hosted by the Village Manor, and directed by our own Dan Hart. The next Grande Prix race is the �Paddy�s Shillelagh Shuffle� on October 18. Cross Country: The Cross Country season is in full swing on the collegiate and high school scene. For the complete schedule, refer to http://www.usatfne.org/cross/schedule.html. Key dates include the Mayor�s Cup on Sunday, October 25, and the USATF New Englands, held on Sunday, Nov. 8. If you are planning to run some Cross Country races, prepare your legs by running off-road prior to the races. Use you weekend time (or a day getting out of work early?) to get off the streets, and run on some trails or in some fields. Get your legs acclimated to what they�ll feel in the race. More training details will be forthcoming. Weekends: As you continue to build your strength base for the longer races coming up, use the weekends to go long at least one day. It is best done on Sunday, and should be preceded with some interval work. This workout can have shorter intervals (200, 300, or 400�s), or longer up-tempo stretches. Try to employ a faster stride cadence. It is fine to do these workouts back-to-back. It�s not a bad thing to go into work on Monday sore from your weekend of running. Just about every college team races on Saturday, and then runs long Sunday morning. If they can do it hung over, you can do it too. As always, the long run should be 25 % longer than your typical distance run. A well-managed weekend, with a tough workout on Wednesday�s, will go a long way�s towards keeping you racing well Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Happy Fall, Rich Hart | | | | joec Posts: 1393 | posted: 09-20-09 10:44pm
Great racing to our 2 striders in RI today. It was a very fast race and fast field with the winner Matt Tegenkamp at 13:57 (4:30 pace) followed by a very long line of runners 1 second apart. 22 runners under 14:30. 89 58/1415 M0139 17:02 16:59 5:28 Justin Renz 93 8/563 M4049 17:05 17:03 5:30 Steve Neri | | | | GiantsFan Posts: 1093 | posted: 09-16-09 3:14pm
HFC Workout, Sept. 16, 2009 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up @ 6:45 Group 1: 2 x 200 5K Pace; Jog a 200 rest 4 x 800 Pace = 5K + 5 / 10 seconds Rest = 1 minute (Ex.: 18:40 = 6:00 per mile = 3:00 + 5/10 = ~3:05) 3 x 800 Pace = 5K � 5/10 seconds Rest = 2.5 minutes (Ex.: 18:40 = 2:50 to 2:55) Group A: 2 x 200 5K Pace; Jog a 200 rest 3 x 800 Pace = 5K pace + 5 seconds Rest = 2 minutes 2 x 800 Pace = 5K � 5 to 10 seconds Rest = 3 minutes Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: Start your warm-up well and on-time. It�s starting to get dark so let�s get going right away. When you get back from the run, be active on the track. Stretch, do warm-up strides, and drink your water. Don�t run, and then stand and talk about the workout. Be active to get ready. The workout tonight will feel slow during the first part, but with the short rest, the fatigue will build. The second half will tap into that fatigue, and will require some pick-up on tired legs. This workout will help with the longer races of the fall, and with those running Cross Country. Make sure that you include strides in your workouts during the week. It is very important to complete your runs with a set of strides. If you have access to a turf field, do them barefoot. Feel like you are running stress-free and fast. Gradually accelerate for the first half of the stride, and then run smooth and easy, feeling quick. The strides will improve your flexibility, turnover, and stride. It�s always important to feel the speed in you. While the races in the fall are often longer, more demanding, or on different terrains, but the basic theme of the sport is to try and run faster. The strides will help you to feel and run faster. Racing: The next Grande Prix race is the Lone Gull 10K on September 21. Other future races include the Lake Winny Relay. Details are posted on the Discussion Bored. HFC Clothing: The Lewis� t-shirts are in, and are often available to all dues-paying members at practice. We also have a few of the hats and long-sleeve shirts still available (sizes S and M). Weekends: As you continue to build your strength base for the longer races coming up, use the weekends to go long at least one day. It is best done on Sunday, and should be preceded with some interval work. This workout can have shorter intervals (200, 300, or 400�s), or longer up-tempo stretches. Try to employ a faster stride cadence. It is fine to do these workouts back-to-back. It�s not a bad thing to go into work on Monday sore from your weekend of running. Just about every college team races on Saturday, and then runs long Sunday morning. If they can do it hung over, you can do it too. As always, the long run should be 25 % longer than your typical distance run. A well-managed weekend, with a tough workout on Wednesday�s, will go a long way�s towards keeping you racing well Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Enjoy the weather, Rich Hart | | | | cdieh Posts: 840 | posted: 09-15-09 11:07am
I was at the X around 6:30 last night with my 10 yr old daughter waiting for my son. Sitting on the hood of the car she was watching a runner on the track. I was too busy listening to Pats pregame to notice. She yells into the car that she has bever seen someone get around the track so quickly. Keep in mind she is the one who always points out Lee to me as he's running on the roads of Dedham. Still listening to the Pats talk I yell to her tell me when he starts and I'll time him. I start the watch and then she yells he's done. 59 second qtr. Got my attention. Once out of the car I realized it was TJ. I told Allie (my daughter) that he runs for HFC. She looks up and says dad I think he's even faster than Lee. | | | | joec Posts: 1393 | posted: 09-14-09 12:44pm
Great racing by HFC at the Mighty Meehan 5k. Strong HFC front pack with Teague, Brendan, Lee and Holmes. Nice flat course, and good running conditions. 1 15:39 5:03 1 30-39 1 M 807 Joe Navas 2 16:08 5:12 1 40-49 2 M 810 Chris Teague 3 16:11 5:13 2 30-39 3 M 670 Brendan Lynch 4 16:14 5:14 3 30-39 4 M 643 Lee Danforth 7 16:32 5:20 1 20-29 7 M 225 Andrew Holmes 21 18:26 5:57 1 40-49 2 F 641 Mimi Fallon 26 19:04 6:09 3 50-59 24 M 296 Paul Corcoran 31 19:24 6:15 12 40-49 28 M 179 Joe Ciavattone 47 20:24 6:35 16 40-49 41 M 672 Steve Haude 57 21:01 6:47 6 50-59 51 M 168 Guy Barra | | | | blynch Posts: 60 | posted: 09-14-09 11:07am
John came in 2nd place in the Cork Half Marathon on Sunday. The course was hilly and it was hot. John will be running the New York Marathon on Nov. 1st. Great job! | | | | gary Posts: 1948 | | posted: 09-11-09 8:27pm This is an amazing video posted on a college humor site that shows the progress of a guy who goes from couch potato to fit in 365 days. It is VERY cool (gives me hope!) http://www.break.com/index/365-days-of-exercise.html | | | | Dano Posts: 361 | posted: 09-11-09 2:57pm
HFC Open October 11th 2pm Brookmeadow GC, Canton Sweeney is coordinating. Lack of details to follow. | | | | jake_os Posts: 1459 | posted: 09-10-09 3:44pm
This Sunday at 9 a.m. in Abington All available runners needed. This is a big race weekend with bifurcated groups at the Mighty Meehan and The Ollie. Please come run this great race for a great cause. Organized by striders Chuck and Doug Coombs. More info on the front page and here: http://www.jeffcoombsfund.org/ Please join us if you can. | | | | Dano Posts: 361 | posted: 09-09-09 2:18pm
REGISTRATION FOR THE 114th BOSTON MARATHON� ON APRIL 19, 2010 BEGINS WEDNESDAY, SEPTEMBER 9 at 9:00 a.m. EDT BOSTON � Online entry for the 114th Boston Marathon� on Monday, April 19, 2010 (Patriots' Day in the Commonwealth of Massachusetts) begins at 9:00 a.m. ET on Wednesday, September 9. Those interested in participating are encouraged to register early. The 2009 Boston Marathon reached its field size limit in late January. The race follows the historic Hopkinton-to-Boston route for its 26 miles, 385 yards (42.195 Kilometers) and will again utilize a two-wave start: Wave One Start - 10:00 a.m. ET.; Wave Two Start - 10:30 a.m. ET. The 2010 Boston Marathon will mark the 25th consecutive year of the landmark sponsorship of John Hancock Financial with the Boston Athletic Association for the Boston Marathon. The field size will be limited to 25,000 athletes. The 113th Boston Marathon on April 20, 2009 had 26,388 entrants; 23,216 official starters; and 22,892 official finishers. Entry fee: USA residents - $130 USD if submitted and received by February 1, 2010 ($180 USD if submitted and accepted after February 1, 2010). International residents - $175 USD if submitted and received by February 1, 2010 ($225 USD if submitted and accepted after February 1, 2010). The entry fee is not refundable, and entries are not transferable. The B.A.A.�s qualifying times for next year�s Boston Marathon remain unchanged and can be found at: http://www.baa.org/BostonMarathon/114thMarathon.asp A qualifying time run at a race on or after September 27, 2008 will be accepted for the 2010 Boston Marathon (even if it was also used as a qualifier for the 2009 race). Athletes must be 18 years or older on April 19, 2010. In addition, the commencement of online registration for the next year�s Boston Marathon also signals the addition of new charity partners added to the B.A.A.�s Official Charity Program for the Boston Marathon. Those recently added are: America SCORES � New England Massachusetts Amateur Sports Foundation�s Bay State Games Boston Debate League Community Rowing�s G-ROW Boston Museum of Science�s Traveling Programs Wediko Children�s Services Twenty four organizations are among the charities in the B.A.A.�s program. It is anticipated that these charities, collectively, will surpass the $100 million mark in total funds raised since the B.A.A.�s Official Charity Program launched in 1989. For details on the six new charities and the 18 charities continuing for the 2010 Boston Marathon, go to: http://www.baa.org/BostonMarathon/Charity.asp For further information, please contact Jack Fleming, Boston Athletic Association, fleming@baa.org, telephone: 617-236-1652 ext. 2627 | | | | jake_os Posts: 1459 | posted: 09-09-09 2:02pm
Pinch-hitting for Rich. He will follow up with more detail when he gets off of the highway. Xaverian High - Meet @ 6:30 Warm up at 6:40 The Workout: 2 x 200 strideouts, no slacking! 1 x 1200 w/2:30 rest 2 x 1000 w/2:30 rest 2 x 800 w/2:00 rest 2 x 600 w/2:00 rest PACE is your 5K pace plus a few seconds per lap. Rich to detail. Group A can omit something of Rich's choice. Cheers, NOT a Giants fan | | | | gary Posts: 1948 | | posted: 09-03-09 4:55pm Next stop on the HFC Grand Prix. State your intentions here. I'm in. | | | | GiantsFan Posts: 1093 | posted: 09-02-09 1:07pm
HFC Workout, Sept. 2, 2009 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up @ 6:45 Group 1: 5800 Meters 2 x 200 5K Pace; Jog a 200 rest 800 + 1000 x 3 Sets Pace = 800�s @ 3K, 1000�s @ 5K (3 to 5 seconds difference per 400) Rest = 2 minutes after the 800�s, 2.5 min after the 1000�s Group A: 4600 Meters 2 x 200 5K Pace; Jog a 200 rest 600 + 800 x 3 Sets Pace is the same as above. Rest = 2 minutes after the 600�s, 3 minutes after the 800�s. Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: Start your warm-up well. When you get back from the w-u run, be active on the track. Stretch, strides, water, all of these are important. Don�t run, and then stand and talk about the workout. Be active to get ready. Try to avoid running all of the intervals at the same pace. If you feel like the 1000�s are too slow, run the 800�s a bit faster, so there is more of a gap in the paces. Keep the rest intervals consistent. Get stronger. Long and / or hilly races are coming up. Make sure that you include strides in your workouts during the week. It�s understood that it�s tough to do them after the workouts, after cranking out a good workout. However, it becomes very important to complete your runs with a set of strides. If you have access to a turf field, do them barefoot. Feel like you are running stress-free and fast. Gradually accelerate for the first half of the stride, and then run smooth and easy, feeling quick. The strides will improve your flexibility, turnover, and stride. It�s always important to feel the speed in you. Strides are great building blocks in satisfying the �Need for Speed�! Skyhawk Relays: Many thanks to our mighty trio who braved some pretty wet conditions to run well at Stonehill on Saturday. They did beat some of the college boys, and ran an average of around 10:30 for a wet and sloppy 2 Miles. They team also got noticed, as I overheard some of the stonehill kids saying, "They're the same guys who ran the 4 x 1600 indoors". You got noticed boys. Well done! Racing: The next Grande Prix race is the Lone Gull 10K on September 21. We had a big day at this race in �08, so let�s start assembling the masses for our next assault. If any of you are looking for a race this weekend, there is always the Walpole 10K, a race that the Striders used to dominate, and take home all of their beer. HFC Clothing: The Lewis� t-shirts are in, and are often available to all dues-paying members at practice. As stated before, we should try to wear the shirts at practice and local races. Lewis� appreciates our patronage, and has rewarded us in kind. In other equipment-related information, we also have a few of the hats and long-sleeve shirts still available (sizes S and M). Weekends: As you continue to build your strength base for the longer races in the fall, use the weekends to go long at least one day during the weekend. It is best done on Sunday, and should be preceded with some interval work. This workout should have shorter intervals (200, 300, or 400�s), but employ a quick, or up-tempo stride cadence. It is fine to do these workouts back-to-back. It�s not a bad thing to go into work on Monday sore from your weekend of running. As always, the long run should be 25 % longer than your typical distance run. A well-managed weekend, with a tough workout on Wednesday�s, will go a long way�s towards keeping you race-ready. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Happy Start to the Cross Country season, Rich Hart | | | | hbrunner Posts: 661 | posted: 08-30-09 10:19pm
1478 Frank Nelson M35-39 96/240 395/1170 1:58:53 3:05 2341 5:46 5:50:44 19.2 579 6:44 24:49 3:30:35 11:32:43 total 1:58:53 swim (looked like a tough swim portion for some reason) 5:50:44 bike 3:30:35 marathon | | | | EFGroden Posts: 1060 | posted: 08-30-09 11:25am
http://www.nytimes.com/2009/08/30/business/30shoe.html?pagewanted=1&8dpc | | | | ptdoon Posts: 904 | posted: 08-29-09 6:46pm
Check out CoolRunning under Scituate 5K race on 8/29/09. Great picture of Brendan beating the field and the rain. Take note: 5:09 PACE!!!!! | | | | AjHDr0p Posts: 765 | posted: 08-29-09 8:56am
If anyone is interested, the Bryant Invitational is an open meet this year. It's a 5k for both men and women ($15). The men's race is first, starting at 4pm. It's non scoring, but it'd be great to get a team out there. Anyone interested? Let me know and I can get us numbers. There's also the Shawn Nassaney Race on the first Sunday of October (10/4) | | | | jake_os Posts: 1459 | posted: 08-28-09 5:05pm
Dathan Ritzenehim 12:56!!!!! 5000m Men Rank Athlete Nation Result React. time 1. BEKELE, Kenenisa ETH WL 12:52.32 2. SOI, Edwin KEN SB 12:55.03 3. RITZENHEIN, Dathan USA AR 12:56.27 4. CHEPKOK, Vincent KEN PB 12:58.17 5. KIPSIRO, Moses UGA SB 12:59.27 6. EBUYA, Joseph KEN SB 13:00.22 7. MASAI, Moses Ndiema KEN 13:06.16 8. KIPRUTO, Silas KEN 13:09.08 9. KOMON, Leonard Patrick KEN 13:17.43 10. KOGO, Micah KEN 13:18.57 | | | | jake_os Posts: 1459 | posted: 08-26-09 2:48pm
http://www.bunnhill.com/BobHodge/Rodgers/BostonMagBR79.pdf | | | | GiantsFan Posts: 1093 | posted: 08-26-09 1:59pm
MILES & HILLS @ Polaroid 1 x Mile (Jog to bottom of the hill) Sets of 200-200-400 x 2 or 3 sets 1 x Mile Good warm-down. See you at 6:30 / 6:45 at Xaverian | | | | dano Posts: 361 | posted: 08-24-09 11:28am
USA TRACK & FIELD - NEW ENGLAND ANNUAL MEETING Thursday - September 17, 2009 Athlete of the Month Awards 6:30 p.m. Business Meeting 7:15 p.m. Doubletree Guest Suites, 550 Winter Street, Waltham MA 02451 (at I 95 - exit 27) Info will be posted soon on the USATF/NE web site. Elections for the various chair positions (cross country, Men's LDR, etc) will be held as well as Athlete reps (one postion currently open.). If you can attend or are considering running it is beneficial for the club. We have people serve as cahris and officers for a number of years. Post here if looking for more info. | | | | GiantsFan Posts: 1093 | posted: 08-23-09 2:55pm
We will be hosting a 3 x 2 Mile Cross Country Relay Race on Saturday morning at Stonehill College. The course will be 80% grass, with a brief stretch on a gravel / dirt path. Teams competing at this time will be Stonehill (6 teams), Adelphi, alumni teams, and ??? The 2 Mile loop is accurately measured. Team entry fee is $10. If there is any interest, I can supply all of the specifics. | | | | GiantsFan Posts: 1093 | posted: 08-20-09 4:26pm
Wow!!! Shawn Crawford runs 19.89, and doesn't medal. Ouch. | | | | cckelly Posts: 798 | posted: 08-20-09 1:46pm
I saw this article and where they did a gender test on Caster Semenya before the 800 meter. http://www.dailymail.co.uk/news/article-1207739/Caster-Semenya-defies-gender-row-gold-800m.html | | | | GiantsFan Posts: 1093 | posted: 08-19-09 1:17pm
HFC Workout, Aug. 19, 2009 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up @ 6:45 Group 1: 5600 Meters 2 x 200 5K Pace; Jog a 200 rest 1200 - 800 - 600 x 2 Sets Pace = 5K � 15, - 10, - 8 seconds for each interval. Rest = 2 minutes for the first set, 3 minutes for the second. Group A: 2 x 200 5K Pace; Jog a 200 rest 1000 � 800 - 600 x 2 Sets Pace = 5K � 10, 8, and 6 seconds for each interval distance. Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: Start your warm-up well. When you get back from the w-u run, be active on the track. Stretch, strides, water, all of these are important. Don�t run, and then stand and talk about the workout. Be active to get ready. There has been a recent trend towards a lackadaisical attitude in many people�s approach to the 2 x 200�s. Their purpose is very direct; to prepare for the workout at a similar pace as your upcoming intervals. They should help your muscles to get warm, and loose. You shouldn�t need to use the early intervals to get loose. If you prepare well, you can maximize the benefit of the rest of the workout. Jogging through the 200�s, and then stopping before the line where you start your interval, negates the purpose of the warm-up. Tonight�s workout, for those not running the �Deuce� is a good strength test, and will springboard well with next week�s Miles and Hills. As always, try to run with somebody else who is similar to you. If I am not in attendance (questionable, as of this writing), try to have somebody in each group be the official �Group Clock�. Make sure that you include strides in your workouts during the week. It�s understood that it�s tough to do them at X, after cranking out some good work on the track. However, it becomes especially important to complete your everyday runs with a set of strides. If you have access to a turf field, do them barefoot. Feel like you are running stress-free and fast. Gradually accelerate for the first half of the stride, and then run smooth and easy, feeling quick. The usual not stretching enough, and then running an even-paced 8-miler is a solid workout, but to finish with a nice, fluid acceleration is to prepare well for your racing. It�s always important to feel the speed in you. Strides are great building blocks in satisfying the �Need for Speed�! Racing: The next Grande Prix race will be tomorrow night�s �Goggin Deuce�, held at Moakley Field in beautiful �Southie-by-the-Sea�. The event, is named in honor of one of our club�s Founding Fathers, Jim Goggin, of Xaverian, Boston College, and Norwood fame. Details can be found on the Discussion Board. Handicap Mile: The results will be posted tonight. Great race! Sully raced that tough even back in �73 through �76. It�s been suggested that we return to a pre-H.M. timed mile to better establish seed times. I�d like to suggest that males who have been running in college within the preceding 10 years should never be allowed to seed themselves at 6:00 or slower (especially when they ran 15:20 for 5K within that span). HFC Clothing: The Lewis� t-shirts are in, and are often available to all dues-paying members at practice (though maybe not tonight) or the Goggin Deuce. As stated before, we should try to wear the shirts at practice and local races. Lewis� appreciates our patronage, and has rewarded us in kind. In other equipment-related information, we also have a few of the hats and long-sleeve shirts still available (sizes S and M). Weekends: As you continue (start?) to build your strength base for the longer races in the fall, use the weekends to go long at least one day during the weekend. It is best done on Sunday, and be preceded with something quick, or up-tempo. It is fine to do these workouts back-to-back. It�s good to go into work on Monday sore from your weekend of running. As always, the long run should be 20 to 25 % longer than your typical distance run. The interval session should have shorter intervals, with an up-tempo pace. 8 x 400�s, or 12 to 16 x 200�s are a couple of suggestions. A well-managed weekend, with a tough workout on Wednesday�s, will go a long way�s towards keeping you race-ready. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. 9.58 ? What a 400 Hurdler he would be! Rich Hart | | | | Dano Posts: 361 | posted: 08-18-09 11:59am
A new race to the Town of Dedham: Bernie�s Run Hosted by The Village Manor Proceeds to benefit the Dedham Education Foundation Sunday, October 4, 2009 11:00am -- Registration by 10:45 AM. The course is primarily flat. $ 18 Pre-entry / $20 day of the race Commemorative shirts to the first 150 entries. Post-race refreshments include considerable food and beverages. Named for Bernie Logue who attended and ran at CM, Bentley and was working with the Red Sox when he died in an accident 4 years ago. For entries send an email to dnlhart@hotmail.com or they can be picked up at The Manor. I'll have printed entries to distibute at the end of the week. More details to follow and hopefully some cool shwag from the Sox as prizes /raffles. Top 3 Female and Male Open, Top 3 Masters (40 yrs or older) Top Male and Female Youth (18 yrs. or younger) | | | | joec Posts: 1393 | posted: 08-17-09 9:12am
Just got an email saying registration is finally open. Race is on the grand prix and is on Oct 18th at 11:30am | | | | cckelly Posts: 798 | posted: 08-16-09 8:01pm
Here is a new race I hadn't heard about, it's a Half and a 7.3 miler on Oct 4 in Harwich. Just in case there arn't enough races this fall. www.baevents.com/harwichhalfmarathon/ | | | | speedstar3 Posts: 221 | posted: 08-16-09 4:22pm
wow gay runs 9.71 US record and lost by a lot ! blue tracks are fast! just like the X | | | | bryan Posts: 116 | posted: 08-14-09 11:05pm
This HFC favorite and Grand Prix Event, named after one of the HFC Founding Fathers, will take place on Thursday evening, August 20 at Saunders Stadium in Moakley Park, South Boston. This is part of the Boston Summer Track Series: Youth compete at 6 p.m. with the Open sections starting at 7:15 p.m. The 2 mile is slated as the first event, so it should begin around 7:15 p.m. This distance is rarely run on the track outside of high school, so take advantage of this unique event. Parking is usually available around the park. Plenty of local places to retire to after the meet. Will there be a Goggin showing? | | | | gary Posts: 1948 | | posted: 08-13-09 9:57pm I'm still trying to get this converted and uploaded to be watchable so bear with me. Here is what I have of the leaders at the 10K mark couresy of John Haederle: http://www.youtube.com/user/McAttack97 | | | | mudcat92 Posts: 182 | posted: 08-13-09 3:31pm
01/09 - 12/09 P A I D NAME DATE AMOUNT BILL ALVES BRIAN APPLEBAUM CHRIS BALLUM GUY BARRA STEPHEN BAUSEMER 11-14-08 35.00 JARED PAUL BELLIVEAU 01-16-09 35.00 GEORGE BERRY BOB BLIGH 12-01-08 35.00 BOB BLIGH KATHLEEN BLIGH 04-03-09 35.00 HARVEY BLONDER 03-21-09 35.00 KEVIN BOEMILLER MATT BOTTI JASON CAKOUROS 03-21-09 35.00 EILEEN CAKOUROS 03-21-09 35.00 JEFF CAHILL 07-28-09 35.00 JIM CALLAGHAN MELISSA CARON JOE CIAVATTONE 03-06-09 35.00 JAKE CHURCHILL 04-10-09 35.00 CURTIS CLARK JOHN CLEARY JIM CLIFFORD 03-26-09 35.00 MARK COFFEY DAVE CONFORTO KEVIN CONNOR MICHAEL CONWAY 03-03-09 35.00 CHARLIE COOMBS DOUG COOMBS 03-21-09 35.00 PAUL CORCORAN 03-21-09 35.00 PAUL CORCORAN PAUL CORCORAN WALLY CORCORAN DAVE CREMIN DAVE CREMIN KEVIN CUFF LEON DANFORTH 07-14-09 35.00 PETER DEARDON ELLEN DEGIROLAMO 08-12-09 35.00 MARY DEMELLO 01-10-09 35.00 CHRIS DIEHL 03-21-09 35.00 JULIE DIMAURO MICHELLE DOUGHERTY 04-10-09 35.00 JOHN EAST 07-01-09 25.00 BRENDA EGIZI MIMI FALLON JOE FANNON JOE FANNON CLAUDINE FENARD EMILY FIROR MIKE FITZGERALD 01-10-09 35.00 DAVE FLANNERY PAUL FLEMMING 06-07-08 35.00 CHRIS FORTI KEN GARTNER MARY GAVIN TIM GAVIN BRENDON GAVIN JAMIE GEORGE 01-09-09 35.00 JEANNETTE GILBERTI MICHAEL GILIO PATRICK GILOOLY BOB GLENNON MIKE GLENNON JIM GOGGIN 03-21-09 35.00 ED GRODEN 03-21-09 35.00 ED GRODEN LUCKY GRAY KEVIN GRAY BETH GUARNAGIA 03-21-09 35.00 JOHN HAEDERLE 07-01-09 35.00 DAN HART DAN HART RICH HART 03-21-09 35.00 RICH HART RICH HART RICH HART ANDY HOLMES STEVE HOUDE 03-21-09 35.00 EMILY HOWARD GUS JOYCE BOB KALINOWSKI 05-06-08 35.00 JIM KEEFE CHIRS KELLY 07-01-09 35.00 DAVE KELLEY 01-30-09 35.00 PAUL KELLEY 03-21-09 35.00 PAUL KELLEY JOHN KENNEY NED KENNEDY SETH KERBY KENAN KRUG ROB LAPIDES MARA LAPPIN 01-01-09 35.00 BRENT LEIGHTON THOMAS LEWIS 04-10-09 35.00 JON LITCHFIELD 03-21-09 35.00 EARL LITTLEFIELD BRENDON LYNCH 03-21-09 35.00 MATT LYNCH 06-1-09 35.00 MATT LYNCH ROSEMARIE LYONS RICH MAZZOCCA 03-21-09 35.00 RICK MACKENZIE FRANK MANIACI BOB MANNING DAN MACNAMARA BETH MARKS CHARLES MARTIN 03-03-09 35.00 GAIL MARTIN BECKY MAURER WALTER MCGUIRE GARY McNAMEE MICHAEL MEZEJEWSKI 07-09-09 35.00 CAITLIN MEZZANO SETH MILLER 07-28-09 35.00 JOHN MONZ JOHN MONZ BOB MULDOON PAUL MULDOON CHRIS NAVARRO CHRIS NAVARRO FRANK NEEDHAM FRANK NELSON STEVE NARI 03-01-09 35.00 JEFF NG JEFF NG MIKE NORTON 04-10-09 35.00 JIM O'BRIEN 04-10-09 35.00 TIM PAULUS PHILLIP PARKS 12-01-08 35.00 MARK POGORZELSKI GRAHAM POWER 12-01-08 35.00 DAVE PRICE JOE QUINN JOHN RANZ TIM RESKER 12-12-08 35.00 DOUG REARDON DOUG REARDON DOUG REARDON DOUG REARDON DOUG REARDON WAYNE RELLEVA JUSTIN RENZ 10-15-08 35.00 DAN RICHTER JOHN RILLI MICHAEL RIORDAN 07-29-08 35.00 BRUCE ROGERS JOHN SAUNDERS MEAGHAN SHAW 04-23-09 35.00 MEREDITH SHEEHAN RICHARD SHERMAN 08-01-09 35.00 ANDY SMITH 01-09-08 10.00 JOE SOLIS CHRISTOPHER STIFFLER 03-03-09 35.00 TOM SULLIVAN JOHN SULLIVAN 03-21-09 35.00 DAVID SULLIVAN LINDA SUTHERLAND 03-03-09 35.00 MARK SUPERKO DAVID SUTEJ 02-12-09 35.00 PAT SWEENEY 01-30-09 30.00 PAT SWEENEY PAT SWEENEY PAT SWEENEY KEVIN SWEENEY STEVE SWEENEY CHRISTOPHER TEAGUE 02-12-09 35.00 BETTINA TONER 01-09-09 35.00 THAD (T.J.) UNGER 07-01-09 35.00 BRIAN VAN DORPE 01-30-09 35.00 BRIAN VAN DORPE JEAN VIEIRA STEVE VITONES SCOTT WAHLEN PATRICK WALSH 04-10-09 35.00 STEVE WALSH 03-20-08 35.00 JEFF WEIDENAAR BILL WESCHROB KEVIN WHELAN SCOTT WISNASKAS 03-21-09 35.00 | | | | GiantsFan Posts: 1093 | posted: 08-12-09 12:02pm
HFC Workout, Aug. 12, 2009 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up @ 6:45 HFC Strider �Handicap Mile� Race starts @ 7:05 Workout to follow: 4 x 3 Minutes on the �Polaroid� campus. Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: The race will start at 7:05. Following the Mile, runners should break into �running compatible� groups for the 4 x 3 minute up-tempo stretches. The distance run will range from a little more than an 800 to a little less (for the less-fast groups). The pick-ups should be done running around the roads of Polaroid. Groups should be made-up of people who are running similar paces, and taking similar rests (also, probably around 3 minutes). Enjoy the race. Racing: Congratulations to all those who competed this weekend. Special kudo�s go to Andrew Holmes for his 4th place finish in the Brew Run on Saturday, and to Jason Cakouros, for his 6th place master placing on Sunday in Falmouth. We had several others compete well, with a solid crew running the Cape double. Good job! The next HFC Grande Prix race, the �Goggin Deuce�, will be held on Thursday, August 20 at Moakley Stadium in South Boston. Details are on the Message Board. Handicap Mile: The Annual HFC Handicap Mile will be held tonight, Wednesday, August 12. The warm-up will start at Xaverian, with the Mile starting at 7:05 in Polaroid. For those new to the concept, each racer will pick a time that they believe they can run for a mile (we have always used 7:00 as our initial slowest starting time for the Mile). Runners then start in timed intervals according to their �seed time�. For example, if you think that you will run 5:00 for the Mile, you will start 2 minutes after the 7:00 milers. The ideal occurs when everybody is finishing at the same time (every entry runs their seed time). We�ve had some great finishes over the years, and rarely does the �fastest� runner win. Good luck! HFC Clothing: The Lewis� t-shirts are in, and will be available to all dues-paying members at practice. As stated before, we should try to wear the shirts at practice and local races. Lewis� appreciates our patronage, and has rewarded us in kind. In other equipment-related information, we also have a few of the hats and long-sleeve shirts still available (sizes S and M). Weekends: Use the 2 days of the weekend to get in a long run, and a quick interval session. As always, the long run should be 20 to 25 % longer than your typical distance run. The interval session should have shorter intervals, with an up-tempo pace. 8 x 400�s, or 12 to 16 x 200�s are a couple of suggestions. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. �Be Peace, Be Joy, Be Hope, Be Fast�, Rich Hart (That�s the theme of the Buddhist retreat that is currently going on at Stonehill this week (all right, I added the last part). There are over 900 Buddhists monks walking around campus in their brown robes and sandals, as Stonehill is hosting the national Buddhist retreat. The bamboo, cone-shaped hats are pretty cool. Overall, very quiet group. | | | | GiantsFan Posts: 1093 | posted: 08-10-09 11:14pm
The 20th Annual (at least, might be 21st or 22nd) HFC Handicap Mile will be held this Wednesday night. The schedule for the event will be as follows: 6:30 - 6:45 Seed Times submitted. 6:45 Warm-Up 7:05 Race Starts @ Polaroid (Same start & Finish) 7:15 - 7:20 Workout Begins (4 x 3 minutes on the roads in the Polaroid complex) Runners will be started at 5 to 10 second intervals, beginning with those runners who are 7:00 milers, with the fastest runners being the last to start. The concept of the race is that if each runner ran their exact seed time, every competitor would finish at the same time. It is important that people try to be as accurate as possible with their seeding. Good luck and see you at the Mile. | | | | ptdoon Posts: 904 | posted: 08-09-09 11:23pm
Throw away the first game and thank god we still had decent pitching. But in the last 10 years, and the Sox are famous for team slumps, I've never seen a team go down so easy inning to inning. Pop up, pop up, ground out....ughh!!!!!!!!! At least it's still only 8/9/09. But watch out. The next 8 games are against contenders. We better get it together and soon!!!!!!!! | | | | gary Posts: 1948 | | posted: 08-06-09 4:41pm Wow, Adam and Kara. Then Dathen R. Now Webb. This can only help Webb's career. http://www.washingtontimes.com/news/2009/aug/06/webb-leaving-to-train-in-oregon/ | | | | GiantsFan Posts: 1093 | posted: 08-04-09 2:59pm
HFC Workout, Aug. 5, 2009 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up, Workout: Group 1: 5200 Meters 2 x 200 5K Pace, 200 Jog rest 400 � 400 � 800 x 3 Sets (4 if needed, and not racing this weekend) Pace = 5K � 5 seconds per 400 Rest = 90 seconds after the 400�s, 2.5 minutes after the 800�s. Group A: 2 x 200 5K Pace, Jog 200 rest 400 � 400 � 800 x 2 Sets Pace & Rest = Same as above. Road Group: Distance run should be longer than you�d run by yourself, with 2 20 minute up-tempo stretches added in. Always, work the hills. Little League Coach Group: Run with others after your practice in Polaroid. Track people will join for their warm-down. Include Strides on the field to stretch out the legs, and feel good about your turnover (You still got it!). Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: In trying to be all things for all people, this week�s coach�s entr�e is a request. It was felt that if you want to do well in the Masters Division at Falmouth on Sunday, you should do this workout. As always, keep the tempo of the workout consistent (pace and rest intervals). Rip through it, and you�ll feel like you did a good workout, but you won�t be trashed if you�re racing this weekend. Warm-up well, and warm down accordingly. Racing: Good luck to anyone who is racing the 4 x 1600 tomorrow night, or running the Brew Run and /or Falmouth this weekend. Make the Green proud! The next HFC Grande Prix race, the �Goggin Deuce�, will be held on Thursday, August 20 at Moakley Stadium in South Boston. Details are on the Message Board. Handicap Mile: The Annual HFC Handicap Mile will be held on Wednesday, August 12. The warm-up will start at Xaverian, with the Mile starting at 7:00 / 7:05 in Polaroid. For those new to the concept, each racer will pick a time that they believe they can run for a mile (we have always used 7:00 as our initial slowest starting time for the Mile). Runners then start in timed intervals according to their �seed time�. For example, if you think that you will run 5:00 for the Mile, you will start 2 minutes after the 7:00 milers. The ideal occurs when everybody is finishing at the same time (every entry runs their seed time). We�ve had some great finishes over the years, and rarely does the �fastest� runner win. Cross Country Camp: If you know of anybody who is looking for a Cross Country camp for their high school age athlete (s), Stonehill College is hosting a camp next week Monday to Thursday. If interested, let me know as soon as possible. There are still plenty of openings. HFC Clothing: The Lewis� t-shirts are in, and will be available to all dues-paying members at practice. As stated before, we should try to wear the shirts at practice and local races. Lewis� appreciates our patronage, and has rewarded us in kind. In other equipment-related information, we also have a few of the hats and long-sleeve shirts still available (sizes S and M). Weekends: Use the 2 days of the weekend to get in a long run, and a quick interval session. As always, the long run should be 20 to 25 % longer than your typical distance run. The interval session should have shorter intervals, with an up-tempo pace. 8 x 400�s, or 12 to 16 x 200�s are a couple of suggestions. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Less than a month to the first Cross Country meet, Rich Hart | | | | BruceRogers Posts: 152 | posted: 08-03-09 9:45am
The website for the Baystate Marathon states that "Registration will close any day now". Although I figure this is a scare tactic to get registrants to sign up (it sure scared me), I figure that if you're interested in this race it might be prudent to register early. Bruce | | | | corcoran Posts: 584 | posted: 07-30-09 9:00am
Look at who went 1 - 2 in this short course 10K race! http://www.coolrunning.com/results/09/nh/Jul23_6thAnn_set1.shtml | | | | GiantsFan Posts: 1093 | posted: 07-29-09 1:13pm
HFC Workout, July 29, 2009 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up, Workout: 5800 Meters 2 x 200 5K Pace / Rest = 200 Jog 600 � 600 � 800 600 � 600 � 800 400 � 400 � 600 Pace = 5K Pace � 3 or 4 seconds per 400. Rest = 90 seconds after each 600 or 400, 2.5 Minutes after each 800 Group 2: 4000 Meters 2 x 200 400 � 400 � 600 x 2 sets 200 � 200 � 400 Pace = 5K Race Pace Rest = 90 seconds, 2.5 Minutes between sets Road Group: Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Racing: Upcoming races include the 4 x 1600 on Thursday, August 6 at Moakley Stadium in beautiful Southie-by-the-Sea. Refer to the message board for team info. The following week, we will hold our annual Handicap Mile on August 12 at Polaroid. Details will be given next week. The final offering in our racing triad will be the Goggin Deuce on Thursday, August 20. This race is the next stop on the HFC Grande Prix circuit, and will be contested at the track in Moakley Stadium. HFC Clothing: The Lewis� t-shirts will be available next week due to vacation conflicts. See you then. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Happy end-of-July, Rich Hart | | | | hbrunner Posts: 661 | posted: 07-25-09 8:05am
11 0:55:43 5:34 7 20-29 11 M 24 Andrew Holmes Quincy,MA awesome Job, Andrew! | | | | cckelly Posts: 798 | posted: 07-24-09 4:39pm
Anyone heading up Tues night? I planning on it, leave early. www.yankeerace.com/ | | | | houdewinked Posts: 414 | posted: 07-23-09 11:15am
As the sultry days of August are almost upon us, thoughts go back to the annual Founders Day celebrations of years past. After a hiatus of a year (or two ?), will the tradition go on? Should it go on? | | | | jjrenz Posts: 743 | posted: 07-22-09 9:39am
I would like to participate / join a team. I think I would run 1600m in around 5 minutes and maybe just break 5 on a good day. | | | | speedstar3 Posts: 221 | posted: 07-22-09 9:19am
i know me, jc. j sully, c remby... | | | | GiantsFan Posts: 1093 | posted: 07-21-09 9:27pm
HFC Workout, Jul 22, 2009 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up, Workout: Group 1: 5600 Meters 2 x 200 Pace = 5K 600 � 800 � 1000 � 1000 � 800 � 600 � 400 Pace = 5K � 3 or 4 seconds per 400. Rest = 2 minutes Group A: 4000 Meters 2 x 200 400 � 600 � 800 � 800 � 600 � 400 Pace = 5K � 2 or 3 seconds per 400 Rest = 2 minutes Road Group: Long run, contemplate a tempo stretch of 20 minutes, and another of 10 during the middle of your run. Always, work the hills. Also available would be Scott's posted fartlek workout. Look to the Board for the explanation. Little League Coach Group: Same as last week, but don�t be afraid to begin. We need you back (and you know who you are). Start when you get there, then 30 to 35 minutes, and finish with strides at the end. Do loops at �Polaroid� so others can join, or you can join the warm-down. Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: Per the request of several, we�re going to keep capitalizing on the terrific attendance at practice with another effort on the track. Chris Kelly wanted 800�s, but just 8�s can be repetitious, so here are intervals that basically average 800�s. Keep them crisp, and consistent. As always keep unified groups, and make sure that everybody in your group is even with the rest time. My attendance is doubtful due to the Stonehill Track and Field camp. If you're there with a watch, and there are groups without a timer, don't be afraid to step in. Workout Attendance: Great job by everyone who has been at practice, and we hope to see more of you there. The groups have been terrific. We�re at our best when we have great numbers running the intervals together. People step up, and get helped by the crowd. Nobody is forced to run alone. It�s been fun to watch. Good job by all. Racing: The next Grande Prix race is the �Goggin Deuce� which will be held at the Moakley Stadium in South Boston on August 20. Bryan Van Dorpe (race director) has posted information on the Message Board. Other upcoming races include the �George and Whitey King 4 x Mile� on August 6 (4 x 1600 actually). Teams are currently being planned, so state your availability on the Message Board. Also on tap is the annual �HFC Handicap Mile�, a perennial classic. This dual at the �Roid will be held at 7:00 (or so) on Wednesday, August 12. We�ll have 3 fun weeks of racing in August. HFC Clothing: The Lewis� t-shirts are in, and might be avaiable to all dues-paying members at practice (my attendance is questionable due to our Track camp at school). As stated before, we should try to wear the shirts at practice and local races. Lewis� appreciates our patronage, and has rewarded us in kind. In other equipment-related information, we also have a few of the hats and long-sleeve shirts still available (sizes S and M). Weekends: Use your weekends wisely as you plan your training. If you have the time available, use it to get in a couple of workouts. You should get to a track, or smooth trail to do some quicker work, (such as 8 x 400, 10 x 300, or 12 x 200). Run the time equivalent if on a trail of field. The following day, get in your long run. Long runs should usually be approximately 25% longer than a usual distance run. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Keep it crankin, Rich Hart | | | | EFGroden Posts: 1060 | posted: 07-20-09 3:47pm
Some great races staged in Europe as prelude to the World Championships in August. Check out these 2 thrilling women's 800s. Golden Gala -- Rome (Italy, not NY) http://www.youtube.com/watch?v=y7d4hi64azI Meeting Areva -- Paris (France, not TX) http://www.youtube.com/watch?v=50Sr_w90gHk | | | | ScottyWiz Posts: 278 | posted: 07-20-09 12:54pm
I'm not quite ready to be on the track just yet (my seasonal goal races are in late-October/early-November), so I plan on bringing my customary medium long run with fartlek workout to Xaverian on Wednesday. I've been badgered enough, ha ha. To anyone that doesn't check out my log from time to time, it will consist of the following: 20-22 minute warm up 1 min ON, 1 min OFF, 2 min ON 2 min OFF, up to 5 min ON, 5 min OFF (the 5 min segments are done twice), and then back down to 1 min ON, 1 min OFF...pace is subject and by feel. Not too crazy. 14-16 minute cool down The total mileage will be somewhere in the 15 range (give or take a mile or so - I'm never too concerned about exacts when it comes to this workout - that's kind of the point for me) if you do the whole thing. If you don't have the desire to do the whole thing, you can start climbing back down the ladder at whatever point you want. The key (for me at least) is to get the OFFs back towards "normal" distance pace as quickly as possible. It's a speed-endurance workout for me. A good transitional workout to prepare for the harder stuff to come down the road. The decrease in "interval" length (or more importantly "time") on the climb down always leave me feeling pretty positive about the workout. We should probably aim to get started as close to 6:30pm as possible since the full workout takes about 1:36-1:38. Need time for the food and beer, after all. | | | | AjHDr0p Posts: 765 | posted: 07-18-09 12:58pm
Just finished up the first good will 5k (there's a 10k) as well. Pretty nice (low key) race run in Southie along the beach. It was an out and back right along where we run in the winters at L street. Despite running out of water (twice!) it was a nicely run race. The course itself had no hills (at all!), with the 10k going all the way around castle island and back. The 5k stopped a little before castle island. Have to recommend it as a good race for next year, especially since it's extremely local for a lot of us, and a familiar course. (I feel like a movie credit, so I'm only give it 1.5 thumbs up). Only negatives being lack of water, and since it was the 1st one, it didn't draw a huge crowd. | | | | JamieG Posts: 6 | posted: 07-16-09 7:35am
Is anyone running the Sugar Bowl tonight? | | | | GiantsFan Posts: 1093 | posted: 07-15-09 11:52am
HFC Workout, July 15, 2009 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up, Workout: 5200 Meters 2 x 200 5K Pace, Jog a 200 rest 6 x 400 x 2 Sets (12 Total) Pace = 5K � 3 or 4 seconds Rest = 60 seconds, 2.5 minutes between sets. Group 2: 2 x 200 8 x 400 Pace = 5K � 5 seconds. Rest = 90 seconds Road Group: Long run, contemplate a tempo stretch of 15 to 20 minutes in the middle. Always, work the hills. Little League Coach Group: Late start, 30 to 35 minutes, and finish with strides at the end. Do loops at �Polaroid� so others can join, or you can join the warm-down. Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: In light of the great crowds that we�ve been getting on the track on Wednesdays, we�re going to stay on the track tonight, with an emphasis on good turnover, and rapid recovery. The rests are short, and the pace has to be consistent. The groups should be smaller to keep the rest intervals the same for everyone in a group. If the gaps from front to back in a group are 20 seconds, then somebody is resting too long, or too short, so break into very compatible groups (5 second gaps). Workout Attendance: It�s been great to have big numbers at practice during the last few weeks. It greatly enhances the workouts, because everybody has someone else at their level to run with. The tough nights are when people are stuck between groups, running intervals by themselves. When the attendance numbers are strong, our groups are filled. Great job to all who have been at practice, and hope to see more of you there. Racing: The next Grande Prix race is the �Goggin Deuce� which will be held at the Moakley Stadium in South Boston on August 20. Bryan Van Dorpe (race director) has posted information on the Message Board. HFC Clothing: The Lewis� t-shirts are ready, and will be distributed to all dues-paying members at practice tonight. As stated before, we should try to wear the shirts at practice and local races. Lewis� appreciates our patronage. In other equipment-related information, we also have a few of the hats and long-sleeve shirts still available (sizes S and M). Weekends: Use your weekends wisely as you plan your training. If you have the time available, use it to workout. You should get to a track, or smooth trail to do some quicker work, (such as 8 x 400, 10 x 300, or 12 x 200). If on a trail, use the time equivalent. The following day, get in your long run. Long runs should usually be approximately 25% longer than a usual distance run. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Hope that you had a great Bastille Day, Rich Hart | | | | cckelly Posts: 798 | posted: 07-13-09 10:26pm
It was mentioned in the May NE Runner club notes that N. Medford Club would be collecting shoes at Lake Winni for Project Have Hope. The group helps people in Uganda, I emailed them locally and they especially need running shoes. I've seen first hand in the Phillipines how even a pair of old running shoes can really help people. Heres the address: www.projecthavehope.org So search your closet, your wife's closet, your girlfriend's closet, your kid's closet and I bet you'll find 5 pair easy. I'll collect every Wed. going forward or at GP races etc. Lets see how many we can collect and I'll deliver to Winni. | | | | cdieh Posts: 840 | posted: 07-13-09 11:24am
Some results from this past weekend that caught my eye. I'm sure there are others. THIRTY-SECOND PAUL E. WHITE MEMORIAL ROAD RACE Saturday, July 11, 2009, 10:00 a.m., North Falmouth, MA Presented by The North Falmouth Village Association Timing and Scoring by the Falmouth Track Club ********** RESULTS ********** Place Div/Tot Div Name Ag S City, State Time Pace ===== ======== ===== ==================== == = =================== ======= ===== 1 1/39 M3039 Jake Churchill 35 M N. Easton, MA 26:10 5:27 7 2/76 M4049 Phil Parks 43 M Abington, MA 28:25 5:55 Take the Lake 5K Road Race July 12, 2009 Wakefield, MA ChronoTrack Timing By: Yankee Timing send corrections to dave@coolrunning.com Yankee Timing, web: TimedByYankee.com, phone: 978-430-5669, email: dave@coolrunning.com Place Div/Tot Div Name Ag S No. City St W Guntime Nettime Pace ===== ======== ===== =================== == = ===== ================== = ======= ======= ===== 1 1/97 M3039 Benjamin Ndaya 33 M 861 Chelmsford MA 15:39 15:40 5:03 8 1/90 M4049 Bobby Bligh 45 M 383 Wakefield MA 17:16 17:18 5:35 | | | | gary Posts: 1948 | | posted: 07-12-09 12:34pm Hey Striders! Once again it's time for the infamous HFC Open vs Masters (aka young guns vs old farts) wiffle ball tournament on Brant Rock Beach. And like in times past, we're going to wrap a cookout around it. The date is set for Sunday July 26th starting at Noon. We may have an easy 10 run beforehand starting around 10 a.m. (Scenery, landscapes beaches and bikinis) Please respond to this thread or shoot me off an email if your interested in either/both. (Note: the house will be locked up during the run. The Mrs and kids won't be there till Noon. Sorry) I'll forward directions, etc. I'll supply the burgers, dogs. Feel free to bring something if you'd like and BYOB as well. Hope you can make it! | | | | cckelly Posts: 798 | posted: 07-11-09 9:40pm
Anyone interested, registration will open at 9:00 a.m July 15. Last year the field filled within a week. Its a great fall half-marathon, Bobby Bligh will be there. | | | | gary Posts: 1948 | | posted: 07-10-09 12:32pm If anyone's interested, there's a group of us who are running in Sharon both Saturday and Sunday. We are running a 4 mile tempo run around Lake Massapoag Saturday meeting in the Sharon High School parking lot at 10 a.m. and a long run (12-16 miles) on Sunday at 9 a.m. meeting in the same lot. (8:30 sharp if you are running 16M) The lake is a great way to cool off after. Email me if you have any questions glmcnamee@gmail.com | | | | gary Posts: 1948 | posted: 07-08-09 10:20am
HFC Workout, July 8, 2009 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up, Workout: 5600 Meters 2 x 200 5K Pace / Rest = 200 Jog 1200 5K Pace 2 x 1000 5K 2 x 800 400 5K � 5 seconds Rest = 2 Minutes Group 2: 2 x 200 1000 Pace is similar to above 2 x 800 2 x 600 400 Rest = 2 to 2.5 minutes (To be determined by the group) Road Group: Strong distance (Try to include 2 x 10 minute pushes) Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: This is a good strength-based workout, with shorter rest intervals. While the pace does not quicken until the 400, it should become more difficult to maintain the pace due to the relatively short rest. Run in groups that maintain a unified pace. Be very consistent with the breaks. It is important for people to approach their most difficult practices in a manner that is similar to race preparation. While the actual workouts will vary, the intensity should be consistent from week to week. The day before should be approached with the workout in mind. That doesn�t mean that you should back off. It simply means to avoid taxing efforts the day prior to hard interval sessions. Maximize your hard workout efforts, and you will be able to do the same in races. When you push your thresholds during your workouts, your racing should improve in a similar manner. Racing: Congratulations to all of you who raced this past weekend. The Striders were out in full force, highlighted by Jason Cakouros� double wins (in 2 course records), and a �Daily Transcript� front-page photo showing Ellen Degirolamo (in her HFC singlet) dominating the women�s division in Norwood (with Emily Howard turning in a terrific effort as the 4th female finisher). Overall, great job by all representing the club. HFC Clothing: As most of you know, Lewis� has agreed to be our sponsor, and will donate club t-shirts for the summer season. The shirts will be delivered within the next couple of weeks, and all dues-paying members are eligible. In return, we agree to frequent the establishment every Wednesday night. It is also recommended that we wear the shirts at the local races, and at practices. We also have some of the long-sleeve shirts and hats for those who have not yet received them. They may be available at practice tonight. Weekends: It is recommended that people add a speed-based workout during those weekends when you are not racing. The workout should include some quick turnover, such as 8 x 400, 10 x 300, or 12 x 200. Efficient speed is the goal, not volume. Time is not as important as the feeling of running quickly, yet smoothly. The workout can be done on a track, or a long smooth trail. Even a big grass field can be your venue. Run fast, and feel fluid. Flow, and go. The following day after the workout should be your long run. The long run should still be done on the day after races. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Happy Trails (or Track), Rich Hart | | | | gary Posts: 1948 | | posted: 07-08-09 8:11am If any of you tried to log on since the 4th this past weekend, you may have noticed that the site has been down. It appears we were in good company as many sites got hacked all the way up to the US Secret Service ! But as of this morning it is now pretty stable. I'd like to thank Gary Dougherty from Omaha for all his assistance on getting us live once again. So for all you guys who post your logs here and use the discussion board to get the word out, happy typing. Again sorry for the inconvenience. Gary | | | | gary Posts: 1948 | | posted: 07-08-09 7:34am this is a test | | | | ndorfnz Posts: 24 | | posted: 07-08-09 7:07am Testing a new post | | | | gary Posts: 1948 | | posted: 07-08-09 7:00am If any of you tried to log on since the weekend, you may have noticed that our site has been down since the holiday weekend. I'd like to apologize for this. Seems like many sites, both public and private, experienced problems including the U.S. Secret Service! Well, the problem seems to have been resolved this morning at 04:05:06 a.m. on 07/08/09. So we have 04-05-06-07-08-09. I'd like to thank Gary Dougherty from Omaha and ndorfnz.com for all his help in getting this matter resolved. The goo news is we can now update the records section as we got them from the old site. So all you guys who post your workouts on the HFC log, start updating. Happy posting. Gary | | | | houdewinked Posts: 414 | posted: 07-03-09 10:07am
Congrats to Jason for his win in the Milton 5 miler, and great job by Justin and Joe C. Good luck to all striders in there respective races over the weekend! MAD Scramble 5 Miler Milton, MA - July 2, 2009 Produced by 3C Race Productions LLC Results by Yankee Timing 978-430-5669 Place Name Age S City St Bib# Time Pace ================================================================ 1 JASON CAKOUROS 44 M Milton MA 127 28:08 5:38 3 JUSTIN RENZ 37 M Milton MA 7 29:05 5:49 16 JOE CIAVATTONE 43 M Milton MA 59 33:16 6:40 | | | | GiantsFan Posts: 1093 | posted: 07-01-09 11:44am
HFC Workout, July 1, 2009 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up, Workout: 2 x 200 5K Pace, Jog a 200 rest 2 x 800 5K Pace � 5 seconds 2 x 400 3K Pace � 4 or 5 seconds 2 x 800 5K 2 x 400 3K (Example: 5K is 18:36 = 6:00 per mile = 3:00 per 800 = 2:55, 3K = 11:00 = 5:53 per mile = 88 per 400 = 84 / 83) Rest = 90 seconds, then 3 minutes Group 2: 2 x 200 2 x 800 Rest = 2 Minutes 2 x 400 800 400 Road Group: Long run, contemplate a tempo stretch of 15 minutes in the middle. Little League Coach Group: Late start, 30 to 35 minutes, Finish with strides at the end. Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: The tempo of the workout should be upbeat, with a good race this weekend in mind. However, the workout should not be killed if you are racing Saturday. Run in groups that will allow the rest to be consistent, and will let different people in the group to lead. If there is somebody just ahead, run a little faster to catch up to them. If there is somebody just behind, encourage them to do the same. Racing: Good luck to all those racing this holiday weekend. If you aren�t sure where to race, the New England Runner calendar listings are on the bottom of the page. The next Grande Prix race is the �Goggin Deuce� which will be held at the Moakley Stadium in South Boston in August. Details will be forthcoming as we get closer to the date. HFC Clothing: The Lewis� t-shirts will be ready in a couple of weeks. You must be a dues-paying member to receive one of the shirts. We also have a few of the hats and long-sleeve shirts still available (sizes S and M). Weekends: As posted on the Message Board, you should take advantage of the weekends by getting in some quality workouts when the time is available. If you do not race, try to do one of the suggested workouts on Saturday, and a long run on Sunday. If you race on Saturday, the long run should still follow on Sunday. If you can only get out for one of the days and you think that you should go long, incorporate some up-tempo running into your long run. If the race is on Sunday, fit in the long run on one of the days during the week. The days still stay light pretty late, so take advantage of the summer to improve your fitness. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Have a great Fourth of July, Rich Hart Fourth of July Weekend races: 12th Annual Merrimack Sparkler 5K Run/Walk Date: 7/4/2009 Summary: Merrimack, NH Category: July 19th Annual Firecracker 5K Run & Walk Date: 7/4/2009 Summary: Nantucket, MA Category: July 20th Lawrence Sons of Italy Road Races Date: 7/4/2009 Summary: Lawrence, MA Category: July 24th Annual Bradford 5K Road Race Date: 7/4/2009 Summary: Bradford, NH Category: July 27th Annual Clarence DeMar 5K Run Date: 7/4/2009 Summary: South Hero, VT Category: July 30th Annual 4 on the 4th Road Race Date: 7/4/2009 Summary: York, ME Category: July 32nd Annual Fourth of July 5K Road Race Date: 7/4/2009 Summary: Springfield, MA Category: July 39th Annual Mattapoisett Road Race Date: 7/4/2009 Summary: Mattapoisett, MA Category: July 4 on the Fourth Road Race Date: 7/4/2009 Summary: Bridgton, ME Category: July 41st Annual Arnold Mills Four Mile Road Race Date: 7/4/2009 Summary: Cumberland, RI Category: July 7th Annual "Friends on the 4th" 5K Run/Jog/Walk Date: 7/4/2009 Summary: Winthrop, ME Category: July 8th Annual 4 on the 4th Date: 7/4/2009 Summary: Keene, NH Category: July Duxbury 4th of July Road Race Date: 7/4/2009 Summary: Duxbury, MA Category: July L.L.Bean Fourth of July 10K & Family 1M Fun Run/Walk Date: 7/4/2009 Summary: Freeport, ME Category: July Minuteman Classic Road Race Date: 7/4/2009 Summary: Concord, MA Category: July Norwood Firecracker 5K Road Race Date: 7/4/2009 Summary: Norwood, MA Category: July | | | | speedstar3 Posts: 221 | posted: 06-30-09 8:58am
Impression: several small tears of the anterior-superior labrum with detactment of the anterosuperior labrum | | | | EFGroden Posts: 1060 | posted: 06-29-09 3:23pm
The 4th of July is a big road racing day and an opportunity for red-blooded American runners to take to the streets and proclaim their independence from the Brits, the Crips or whomever/whatever else might be holding them back. While we do not have a rallying race this year, there are plenty of races on the calendar to choose from. Please make your intentions known, as others may want to join you. I'm pondering an appearance at the Pond. | | | | EFGroden Posts: 1060 | posted: 06-29-09 3:16pm
Your running activity on the weekends probably already includes races and long runs. On those weeks when you do not race, you should be running a short, fast interval session to supplement the group Wednesday workouts. Short intervals are distances of 400 or less. Your speed and effort should be at 80% to 90% of maximum � fast, but controlled with a focus on form. Take adequate rest to make sure you are able to run the intervals consistently. If you feel your form breaking down or feel over-extended, take some extra rest or call it a day. These intervals should leave you feeling exhilarated, not exhausted. Total interval distance should be no more than about 4,000 meters. Small groups are encouraged, but these workouts can be successfully done solo. Some sample workouts: 8 to 16 x 200 (start low and build up) 8 to 12 x 300 6 to 10 x 400 4 x 400; 4 x 300; 4 x 200 (my personal favorite) You may want to escape the tyranny of the watch and skip timing some of the intervals, measuring effort, quickness and speed by feel. We recommend that you go to a new track, such as Westwood, Needham, Milton, Moakley, Oliver Ames, etc. For fun, you might want to run some intervals in lanes, which might help if random people are using the inside lanes. A note about weekly long runs: 60 minutes is ok; 75 minutes is better; 90 minutes is recommended; 120 minutes should be accomplished every few weeks, especially if you are contemplating a marathon within the next year or so. Speed is not important; staying on your feet and moving is important. If most of your races are on Sundays, don�t skip your long run, simply reschedule it for some other day. Please pass along comments or questions. | | | | mudcat92 Posts: 182 | posted: 06-27-09 2:02pm
In May, 2001 HFC purchased a tent for $195.00...Does anyone know who has it or where it is? Jimmy HFC Treasurer | | | | Bettina Posts: 141 | posted: 06-24-09 10:13pm
can be found right here: http://www.beermile.com/faq.beer | | | | GiantsFan Posts: 1093 | posted: 06-24-09 1:20pm
HFC Workout, June 24, 2009 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. Workout: 65 Minutes Totals 20 Minutes Warm-Up, 2 x 10 minutes of up-tempo, Rest = 5 minutes of distance pace 20 minute warm-down. Group 2: Your hard interval should be 6 to 8 minutes. Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: Get in some nice, strong running with your fellow club members. Our usual track work usually gets done at 8:00, and with a warm-down, it would be too late to begin our �General Membership Meeting�. When people head out for their run, pick a place to finish the first 20 minutes, so late-comers can meet their groups. General Membership Meeting: There will be a team meeting tonight at 8:00 in the stands at Xaverian. The meeting will follow the workout, and should last for 30 to 45 minutes. Further debate of issues will follow in Lewis� the official bar of the HFC Striders. Racing: Congratulations to all those who raced last week. Outstanding performances at the Marina. We have some terrific depth when we put our best guns out there. Bryan Van Dorpe would have received a bonus point in the early Grande Prix scoring tables, as his name appeared in the paper for his Fresh Pond performance last Saturday morning. Congratulations: More congratulations go out to Meaghan Shaw and her about-to-be husband Steve, for their upcoming nuptials this Sunday. Wishing both of you all the best forever. HFC Clothing: Lewis� has agreed to be our sponsor, so they will donate club t-shirts for the summer season. All dues-paying members will receive a shirt. In return, we agree to frequent the establishment every Wednesday night, and we should wear the shirts at the local races. The shirts will be ordered this week, and they should be done in a few weeks. As most of you know, Lewis� has sponsored our shirts for many years in the past. There was some banter on the message board regarding getting Lewis� to be our sponsor, such as about how much we spend there, how faithful we are to them, and that they owe it to us. While there were some very valid points made, the reality is that they do not have to sponsor us. In exchange for the donation, we should make a point of wearing the shirts to practice, and the races in the area. We also have some of the long-sleeve shirts and hats for those who have not yet received them. They will be available at practice tonight. Weekends: Get out and run long. If you are in reasonably good shape, your long run should be 3 or 4 miles longer than your typical distance run. If your regular distance run is 3 miles, try to go 5. Whatever the length is, run longer. Don�t be afraid to run it strong, as it is acceptable for your long run to also be a hard run. In your weekly plan, this should be considered a taxing effort, so get after it. Look to the Discussion Board for running partners. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Doesn�t quite feel like summer, Rich Hart | | | | GiantsFan Posts: 1093 | posted: 06-23-09 11:01pm
We will have a meeting for the club's general membership on this Wednesday night at Xaverian at 8:00. The meeting will take place in the stands at the Stadium. The workout will be designed to finish by 8:00. Some Agenda items include: 2009 Grande Prix Club Finances Equipment Website Lake Winnie Relay Other New Business Hope to see you there, The E-Board | | | | jake_os Posts: 1459 | posted: 06-23-09 10:29am
I am able to spy on many of you on Facebook when my wife leaves her account open. There are a lot of you on there and many of you post away all kinds of interesting stuff. Now try bringing some of those skills to the HFC Discussion board. I know you are lurking. POST. Don't make me post names! | | | | Bettina Posts: 141 | posted: 06-18-09 9:50pm
Fantastic racing tonight, everyone! Wow! Congrats to all that braved the elements at Squantum tonight. Well done! | | | | GiantsFan Posts: 1093 | posted: 06-17-09 11:54am
HFC Workout, June 17, 2009 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up, Workout: 3 x 6 to 8 Minutes (pick a landmark, and run to it). Rest = 3 minutes in between hard stretches. Group 2: Your hard interval should be 4 to 5 minutes. Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: A nice tempo run for those who are not running tomorrow night (or a regular run for those who are). The up-tempo�s can be done at �Polaroid�, or for those who are going to run a bit more distance, you should go to Nichols St. in Norwood (long and straight, on a wide road). Run in a group that will stay as close together as possible. Racing: The next HFC GP race is the Squantum 5 Mile, tomorrow night. Hope that we have a big crowd. For information, go to http://www.squantum5.com/. HFC Clothing: Lewis� has agreed to be our sponsor, so they will donate club t-shirts for the summer season. All dues-paying members will receive a shirt. In return, we agree to frequent the establishment every Wednesday night, and we should wear the shirts at the local races. The shirts will be ordered this week, and they should be done in a few weeks. As most of you know, Lewis� has sponsored our shirts for many years in the past. There was some banter on the message board regarding getting Lewis� to be our sponsor, such as about how much we spend there, how faithful we are to them, and that they owe it to us. While there were some very valid points made, the reality is that they do not have to sponsor us. In exchange for the donation, we should make a point of wearing the shirts to practice, and the races in the area. We also have some of the long-sleeve shirts and hats for those who have not yet received them. They should be available at practice. Weekends: Get out and run long. If you are in reasonably good shape, your long run should be 3 or 4 miles longer than your typical distance run. If your regular distance run is 3 miles, try to go 5. Whatever the length is, run longer. Don�t be afraid to run it strong, as it is acceptable for your long run to also be a hard run. In your weekly plan, this should be considered a taxing effort, so get after it. Look to the Discussion Board for running partners. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Hard to believe that we�re already over halfway through June, Rich Hart | | | | mfitz Posts: 40 | posted: 06-16-09 4:27pm
This is news is from the Cleveland Leader. I think it's importance to the HFC Striders as an organization that is committed to the most rigorous of training regimens cannot be overestimated. Mike Fitz June 11, 2009 It's Better To Drink Beer After Exercise Than Water Researchers at Granada University in Spain have come across a discovery that will undoubtedly please athletes and sports enthusiasts - a pint of beer post-workout or match is better at rehydrating the human body than water. Professor Manuel Garzon, a member of Granada 's medical faculty, made the finding after tests on 25 students over several months. Researchers believe that it is the sugars, salts, and bubbles in a beer that may help people absorb fluids more quickly. The subjects in the study were asked to run on a treadmill at temperatures of 104F (40C) until they were close to exhaustion. Once they had reached the point of giving up, researchers measured their hydration levels, motor skills, and concentration ability. Half of the subjects were given two half pints of Spanish lager to drink, and the other half were given just water. Garzon said that the rehydration effection in those who were given beer was "slightly better" than those who were given only water. He also believes that the carbon dioxide in beer helps quench thirst more quickly, and that beer's carbohydrates replace calories lost during physical exertion. The average person loses around 1 liter (33oz) of water for every hour of exercise in sweat. Rehydrating after a workout is crucial, as a lack of hydration is more likely to make one feel tired, fuzzyheaded, and suffer from headaches. Based on the results of the study, researchers recommend moderate consumption of beer as a part of athletes' diets. "Moderate consumption" for men is 500ml per day, and for women is 250ml per day. So that explains why Babe Ruth was so good. His method of training was nearly 100 years ahead of its time. | | | | gary Posts: 1948 | | posted: 06-12-09 11:23am One of the HFC Striders Omaha Chapter is running a marathon this weekend. Saw a log entry from a week or so ago in which he said: "I'm tapering for a marathon I haven't trained for..." That's a keeper | | | | gary Posts: 1948 | | posted: 06-11-09 12:18pm We have a few takers so far. We'll be running an easy 12.5 mile loop from my house in Easton starting at 9:30 a.m. this Sunday. There are ways to cut the run short if some need to. Easy pace. I'll stash water on the course and will have Gatorade and bagels for after. Drop me a line if your interested and I'll email the directions. Hope to see you. | | | | GiantsFan Posts: 1093 | posted: 06-10-09 12:11pm
HFC Workout, June 10, 2009 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up, Workout: 5400 Meters 2 x 30 second strides 2 x 1000 Pace = 5K (Ex.: 18:36 = 6:00 = 3:45) 2 x 800 Pace = 5K � 5 (Ex.: 18:36 = 6:00 = 2:55) 4 x 400 Pace = 5K � 5 (Ex.: 18:36 = 6:00 = 85) Rest = 2 minutes between, then 3 after. Group #2: 1 x 1000 Pace = 5K 2 x 800 Rest = 3:00 3 x 400 Group #3: Distance Group (mileage to be determined). Group #4: Possible later starting time. 30 to 35 minutes of running. Must finish with strides. Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: The tempo increases slightly as the distance of the interval gets shorter. Adjust your stride cadence as the fatigue builds. Be consistent with the rests. You are trying to improve your �fast-running while tired� threshold. This workout should be a good strength builder, while also working on late-race speed. Welcome the stress. Groups: As stated every week, run with people who are comparable in current fitness and ability. Stay consistent with your rests. One person in each group should be the keeper of the time. Try to start as a group, in order to give each other as much support as possible. Racing: The next HFC GP race is the Squantum 5 Mile, on June 18. Good job by many this weekend in local races. Bob K. and Tim Gavin (you know you�re coming back) doubled in Norwood and West Roxbury. It�s good to see some of the regulars racing, but it�s also great to have many return who�ve been away (Jeff Cahill, Steve Houde, et al). Let�s keep the ball rolling on the 18th. Track Update: The All-State meet this past Saturday was outstanding. It was certainly one of the best ever, with several great races, and considerable depth in many events. The boy�s mile was terrific, with Byron Jones of Westborough (4:14.5) holding off Johnny Gregorek (4:15.). Both are juniors. There were 6 under 5:00 in the girl�s mile, with 4:49 a solid winning time. The girl�s 800 had 6 under 2:16, with all of them being sophomores except for the freshman in 5th. In the boy�s 2-Mile, 9:26.05 was 10th place (9:16 won, and he�s a junior), and there were 5 teams under 8:00 in the boy�s 4x800. The field events were equally strong, with 2 over 190� in the Jav (2nd was a soph), and 2 over 6�11 in the high jump. The man-child �junior� from Madison Park HS (he sure doesn�t look like he�s HS age) jumped 48� in the Triple Jump. Corey Thomas of BC High jumped 6�11, and ran 14.19 in the High Hurdles, and lost both events for the first time all year. It really was one of the best All-States ever. It will be interesting to see how much all of the juniors and sophs progress to next year. The last class to have a phenomenal junior All-States did not have as great a senior year as anticipated. Come to Lewis� tonight for discussion. The results are at: http://www.coolrunning.com/results/09/ma/Jun6_MIAA20_set1.shtml HFC Clothing: If you are a dues paying member, there are some shirts, and singlets left for those in need. We also have hats left, but the need for them right now may not be as great. Weekends: Get out and run long. If you are in reasonably good shape, your long run should be 3 or 4 miles longer than your typical distance run. If your regular distance run is 3 miles, try to go 5. Whatever the length is, run longer. Don�t be afraid to run it strong, as it is acceptable for your long run to also be a hard run. In your weekly plan, this should be considered a taxing effort, so get after it. Look to the Discussion Board for running partners. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Happy Flag Day, Rich Hart | | | | jtsullivan  Posts: 445 | posted: 06-09-09 9:16am
Some solid performances at Sunday's Corrib 5k in West Roxbury: Corrib Road Race PLC Time Pace PLC/Group PLC/Sex Bib# Name Town, State Spec. Team 7 18:25 5:56 1 40-49 7 M 1000 John Sullivan W Rox,MA 13 18:42 6:02 3 40-49 13 M 1248 Stephen Bausemer Whitman,MA 15 19:00 6:08 1 50-59 15 M 1211 Paul Corcoran Needham,MA 23 19:46 6:23 2 50-59 23 M 1648 Robert Kalinowski Norwood,MA 75 21:31 6:56 3 30-39 8 F 971 Mara Lappin Dedham,MA 81 21:44 7:01 22 40-49 72 M 139 Steve Houde Medway,MA 99 22:08 7:08 Age? 89 M 2041 Micheal Reardon 188 23:34 7:36 4 40-49 25 F 144 Bettina Toner Dedham 219 24:00 7:45 46 30-39 186 M 2151 David Kelly In addition, Paul Kelly and his 9-yr-old daughter skipped the 1-mile fun run and instead completed the always-challenging 5k course - not bad! | | | | jake_os Posts: 1459 | posted: 06-08-09 1:21pm
Some great races at the Pre meet over the weekend. For video viewing, go to the event and click on the picture. The 3000, the mile, the 300, 800, and especially the women's 1500 are great. http://www.runnerspace.com/eprofile.php?title_id=143&event_id=120&do=title&pg=1&folder_id=190&page_id=828 | | | | GiantsFan Posts: 1093 | posted: 06-02-09 6:48pm
HFC Workout, June 3, 2009 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up, Workout: 2 x 30 second strides 2 x Polaroid Hills to the Gate on the right. Rest = Jog to the bottom + 30 seconds 3 x Hill to the gate, Steady running to behind the mansion, and then hard on the �private� roadway, and down the hill Rest = Jog on Washington to the start of the hill + 2 Minutes Group #2: Do 2 of the long intervals, not one. Group #3: Distance Group (mileage to be determined). Group #4: Possible later starting time. 30 to 35 minutes of running. Must finish with strides. Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: The �up and overs� should make this a good strength workout. If 3 does seem like enough, do 4. Use the right side of the road going up. Jog down after the first 2 on the sidewalk. Be aware of the traffic. When running downhill, let the hill work for you. Avoid landing straight-legged, as this will cause your legs to serve as a break, and takes more out of your legs than needed. Land with a slight bend of the knee, so you can roll into your downhill. Don�t fight the hill. If you ski, you probably learned early on that if you are back on your skis, you will probably fall because the hill wants you to go down. The principal is the same here, as you should let the hill work for you. Groups: Small groups are ok for this workout, as it makes it easier to keep the roads safe. Make sure that you run with people who are attacking the workout with the same approach as you (time on the uphills, consistent rest, etc�). A group should support your efforts, not hurt your focus. Racing: The next HFC GP race is the Squantum 5 Mile, on June 18. A long-time HFC favorite is the Corrib Pub race in West Roxbury on June 7. This workout should serve as a good prep for Sunday. HFC Clothing: If you are a dues paying member, there are some shirts, and singlets left for those in need. We also have hats left, but the need for them right now may not be as great. Weekends: Get out and run long. If you are in reasonably good shape, your long run should be 3 or 4 miles longer than your typical distance run. If your regular distance run is 3 miles, try to go 5. Whatever the length is, run longer. Don�t be afraid to run it strong, as it is acceptable for your long run to also be a hard run. In your weekly plan, this should be considered a taxing effort, so get after it. Look to the Discussion Board for running partners. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Happy June, Rich Hart | | | | jake_os Posts: 1459 | posted: 06-02-09 1:46pm
A nice interview with former HFC Strider, ULowell Chief, and Xaverian Hawk Dennis Simonaitis. From petemagill.blogspot.com. Dennis Simonaitis Age 46 Salt Lake Running Company Open PRs: 5000 (indoors)-13:50, 10,000-28:38, Marathon-2:14:14 Masters (Age 40 and over) PRs: 5K (road)-14:38, 10K (road)-29:38, Marathon-2:18:55 Olympic Trials 10,000 (1988), 2008 USATF Masters Performer of the Year, 2008 RRCA Masters Runner of the Year, 2-Time USATF Men's 40-44 Runner of the Year (2004, 2006), 9-Times Masters Road Race Champion (various distances), 2007 USA Masters Cross Country Champion (photo from USATF photo gallery) Dennis Simonaitis revealed in a recent exchange of emails that he'd won yet another award. He'd just been named 2008 Manager of the Year for his company, Utah Medical Products. Which only proved what anyone who knows Dennis could have told you: discipline, dedication, hard work, long hours, perseverence, and the resultant excellence in performance are inherent character traits of Dennis that go well beyond the world of running. But when he brings those traits to the roads ... watch out! Dennis has been the best American Masters Road Racer since the day he turned 40, announcing his arrival with a 29:38 at the Run to Feed the Hungry 10K road race in California, a 2:18:55 Twin Cities Marathon finish, and a 14:38 run in the Carlsbad 5000. If he's slowed down since then, it's only been by enough for his competition to narrow the gap - never to close it. After turning 45, Dennis demolished Bill Rodgers's American Men's age group record in the 10K. Rodgers had run 30:51. Dennis ran 30:08. He followed that up with age group records of 1:22.10 for 25K and 14:47 for 5K at the 2008 Carlsbad 5000 (leaving moi staggering like a Saturday night drunk down the final stretch). And as a capper, Dennis snagged yet another USATF National Championship by winning the Masters Title at the 2008 Twin Cities Marathon. Like all masters runners, Dennis has his down moments. When his times began to slide a few years into his 40s, he revamped his training program - drawing upon a formula that resonates with those of us who came of age during the running boom years of the '70s: he increased his mileage. And when a rib injury put him through a nasty spell of subpar performances late last spring and early summer, he didn't despair. He waited out the injury, then pounced again this past Fall at Twin Cities. Dennis answered a few questions posed by Younger Legs: YL: Okay, Dennis, spill the beans - what's your secret for staying so darn fast this late into your 40s? DS: I think consistency is most important to longevity in this sport. That starts with consistent mileage - 80 to 90 miles per week, more if training for the marathon. My workouts are mainly strength-based, usually on the roads, with medium to long tempo runs, hills, and drills. I also do strength training with weights and a Pilates reformer. For recovery, I do pool running (splashing around), ice therapy, E-stim, massage, and visits to the chiropractor. Oh, and I eat a steady diet of mainly raw fruits and vegetables with red meat and fish. YL: Has your training changed at all since you've been a masters runner? DS: It's pretty much stayed the same. In my mid-30s, training wasn't a major focus. At 40, I ramped up my motivation and focus along with my training. There's been no significant change for the last 4 years. In the last year, I've paid more attention to pain management. Have put more rest into the training plan. And work has taken more time, which has somewhat limited the training. YL: Is there anything you do now that's different from what you did when you were younger? DS: My training now is more focused on recovery. More ice and attention to ailments that could develop into injury. YL: And the million dollar question: How do you fit all those miles, recovery elements, and icing into your schedule? DS: There's a lot of sacrifice. I get up real early for the AM workout before work, then sqeeze in a PM run at night. Training partners and traveling to races with my wife Michelle are my typical social outlets. Michelle knows how hard it is, and she respects the training demands required to be competitive at a high level. The toll that training takes doesn't pose as big a problem for me as it would if one's spouse was a non-runner. YL: What advice would you give other "older" runners looking to achive their own goals? DS: Be realistic with your goals. Don't overtrain. Get to the starting line healthy. If you know what "formula" brought success when you were younger, a scaled back version of that is a good place to start. Research the latest training techniques. Keep a detailed log to refer back to. In the recent Masters Half Marathon Championship in Melbourne, FL, won by Paul Aufdemberge, Dennis ran a subpar race - for him. Of course, he won his age division (45-49) by over 2 minutes. Still, he finished off the podium, a rare miss for him. He explained that he's been "plagued by a hamsting/glute issue since starting back in late November," but that he's confident he'll overcome the problem. For those of his competitors who see a ray of hope in Dennis's setback, a word of warning: You'll be playing straight into Dennis's hands. Don't bother looking in your rearview mirror ... Dennis will already be gone. | | | | GiantsFan Posts: 1093 | posted: 05-27-09 2:23pm
HFC Workout, May 27, 2009 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up, Workout: 2 x 200 5K Pace, w/ jog rest 3 x 800 5K Pace w/ 1 minute rest Rest = 3 minutes after the set 3 x 400 5K Pace, w/ 1 minute rest Rest = 3 minutes after the set 3 x 400 5K Pace � 3 or 4 seconds, w/ 1 minute rest Group #2: Same as above, minus the middle intervals Group #3: Distance Group (mileage to be determined). Group #4: Possible later starting time. 30 to 35 minutes of running, faster the 2nd half than the first. Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: It�s turnover week. While the workout does not look ominous, it is a cumulative effect with the fatigue management. Make sure that the last set is aggressive, not �Lee � TJ� fast, but faster than the previous set. If you feel the need for extra, do another set (if you do this, the intervals should be run at your 5K pace). Warm-down well. Groups: As stated last week, the goal would be for everybody to attempt the full workout. If you are not at that point in your training that this would be a realistic goal, then opt for group 2. As always, select your running group by pace and fitness. Support and help each other, so the group is ready to start together after the correct rest time. If you are getting too short of a break because you are at the back of a group, change groups. Racing: The next HFC GP race is the Squantum 5 Mile, on June 18. A long-time HFC favorite is the Corrib Pub race in West Roxbury on June 7. The statute of limitations has run out, so Dave and Pat (a.k.a. Rocky and Iron Mike) can return to the Corrib. The accusations were all alleged. For those interested in something on the track, Bentley is hosting 2 more Twilight meets on the next 2 Saturday nights, and there are all-comers meets at MIT, as posted on the Message Board. Spring Track & Field: This past weekend was the Conference weekend for most of the HS leagues. Caught the Hockomock League on Friday (where the Stoughton Black Knights compete), and there are some very good kids in the league. Mansfield is very strong for both boys and girls. The head coach, Julie Collins, is a great distance coach (and the mother of the outstanding Collins kids, and the wife of Wally, an old-time nemesis at the Dedham summer meets). Pete Schuder (the former BU coach) is in charge of their middle-distance crew, and they�re outstanding. They had a sophomore girl run 56.7 in the 400, and they ran 3:57 as a team on the relay (their boy�s ran 3:25 but lost to North Attleboro�s 3:24 [who was anchored in 48.4]). The Catholic Conference meet was solid, but lacked depth. The event winners will all be in the hunt to win their respective class meets, but with only 5 teams, and with 2 of them being very week, the meet is down. Don Bosco lost one of their meet records, in the High Hurdles (BC High�s Corey Thomas broke it), but we�ll always have the 300 Hurdles record. It was good to see Brian Fannon of Xaverian (son of the infamous Fanman), ripping it up in the 2-Mile with a 3rd place finish in the Frosh-Soph division. Doubled at the Merrimack Valley League meet that night. Saw some good races (including a 9:40. win by Stonehill-bound Ethan Penny of Haverhill), but got a little tired of watching races towards the end. This weekend�s meets are the State Class meets in Eastern Mass. Divisions III and IV are on Friday (Ipswich and Weston), and I and II on Saturday (Andover and Notre Dame in Hingham). The All-States are the following Saturday at Fitchburg State College. HFC Clothing: If you are a dues paying member, there are some shirts, and singlets left for those in need. We also have hats left, but the need for them right now may not be as great. Weekends: Get out and run long. If you are in reasonably good shape, your long run should be 3 or 4 miles longer than your typical distance run. If your regular distance run is 3 miles, try to go 5. Whatever the length is, run longer. Don�t be afraid to run it strong, as it is acceptable for your long run to also be a hard run. In your weekly plan, this should be considered a taxing effort, so get after it. Look to the Discussion Board for running partners. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. A Magic � Nuggets Finals?, Rich Hart | | | | Dano Posts: 361 | posted: 05-26-09 11:35am
Please pass on to your club info on a couple of all-comers meet series The meets at MIT - the next 2 Wednesdays (May 27 and June 3) at 6:30 p.m. have a history of low key participation drawing all levels from 6 years old to 70+. We are planning to have fully automatic timing at the June 3 meet.They're ideal for those who just want to give track a try, who may not have ever run on the track; one road running club last year used the meets to introduce their members to the track and try for personal best times. The four meets on Thursdays at Worcester State are a new series this year and offer a more comprehensive schedule.We hope that they will grow and supplement existing events; thanks to coach Matt Lemaire for getting these off the ground. I have the info sheets if someone would like to distibute or is there a way to post attachements here? | | | | GiantsFan Posts: 1093 | posted: 05-20-09 1:46pm
HFC Workout, Ma2013, 2009 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up, Workout: 2 x 200 5K Pace, w/ jog rest 800 � 1200 � 1600 � 1200 � 800 (5600 Meters) Pace = 5K Pace Rest = 3 Minutes Group #2: 800 � 1200 � 5 Minutes of steady running / jogging - 1200 � 800 Group #3: Distance, strong, long, and steady Group #4: 30 to 35 minutes of running, faster the 2nd half than the first. Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: This is a good strength workout; 5 intervals requiring strong concentration, and consistent pacing. Help each other out within your group. Stay consistent, even when the pace requires more effort to be maintained. Jogging in between the intervals should be done on the turf, to diminish the pounding on the legs. Groups: The Group #2 workout should only be done if there is not way that you would complete the full workout. Pace can be somewhat sacrificed in order to finish the complete offering. In this workout, more is better than faster. Select your running group by pace and fitness. Support and help each other, so the group is ready to start together after the correct rest time. If you are getting too short of a break because you are at the back of a group, change groups. Racing: The next HFC GP race is the Squantum 5 Mile, on June 18. Frank Nelson�s race is this Monday, and the Corrib is on June 7. For those interested in something on the track, Bentley is hosting 3 Twilight meets on the next 3 Saturday nights. Spring Track & Field: The high school championship meet season is starting, with the League Meets being this week, followed by the State Class meets on the 29th and 30th. BC High continued their role, after winning the State Class A boy�s Relay title last week. They have best Field team in the state, and a few very good hurdlers (one in particular). Brendan Corcoran of Walpole ran a terrific race in the Bay State meet last night, running 1:58 for the 800, which is about the same as father Walter�s pr. In the college New England�s on May 8 and 9, there were some great races, but the 10,000 may have been the best. UMass Amherst has a great new facility, and this was their first time hosting the NE�s in about 25 to 30 years. The 10 and 5 K are the last races on the 1st day, but it was still pretty hot. The absolute best guys in NE never run the 10 in this meet, because it�s late to try and qualify for a bigger meet, and then have to run another 10K a week or 2 later. Therefore, the race is usually a bunch of good kids who all feel that they have a chance to win a NE title. The race started solidly, going through 5K around 15:40/45. As they clicked off the laps, the lead pack kept dropping people, so there were about 4 in the front group for the last 2 miles. One of the kids was a senior from UMass Amherst. He�s been a good runner for awhile, but not their top kid. However, he was running well, they were in the team hunt, and he had all of his teammates yelling for him. There were also about 30 guys who stood at the end of the finish straightaway and cheered. It turns out that they were from his dorm and came down solely to watch him run. As they�d go by the finish each lap, these guys were going wild, holding up signs that they had made on old pizza boxes. The kid keeps hammering, and tossing in moves. He drops 4th, and then 3rd (which was our top kid), and at the bell, runs a 62 last 400 to win. The place was going wild and at the end of the race he finishes right in front of the guys from the dorm. I don�t know what he looked like at midnight, but I bet his boys took care of him. It was a fun race to enjoy. HFC Clothing: If you are a dues paying member, there are some shirts, and singlets left for those in need. We also have hats left, but the need for them right now may not be as great. Weekends: As the weather has finally turned, get out and run long. If you are in reasonably good shape, your long run should be 3 or 4 miles longer than a regular distance run. If your regular distance run is 3 miles, try to go 5. Don�t be afraid to run it strong, as it is acceptable for your long run to also be a hard run. In your weekly plan, this should be considered a taxing effort, so get after it. Look to the Discussion Board for running partners. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Happy Memorial Day (seems ironic), Rich Hart | | | | GiantsFan Posts: 1093 | posted: 05-19-09 2:25pm
Striders everywhere! It is time to come back to the nest. This is a call-out to all of you who have been avoiding Wednesday night, for whatever reason. We need you back. We need people to fortify every group. We will be hosting practice every Wednesday at Xaverian at 6:30. There will be some type of interval offering each week. We usually work on a four week rotation of strength, speed, a ladder combining the two, and hills. Occassionally, the workouts will be geared towards specific upcoming races. The track work will usually total approximately 5000 to 5500 meters. A second level workout will usually be offered for those who don't feel that they're capable of finishing the full interval total. If you are not going to be on the track, try to come to practice and run with somebody else. There are some great running areas close to Xaverian. Nichols St. in Norwood is a terrific place to do some long tempo-type work, as the street is mostly wide, straight, and rolling. Post if you are going to do a long(er) run, and others will probably join you. For those who have Little League - Soccer - ???responsibilities, we would like to suggest that we start another group that begins their run at 8:00. Back in the day, we'd start practice at 6:45, and would finish the workout or run around 8:00. Then we'd hang around the parking lot until around 9:00, when we'd finish our beers and head to Lewis'. Since many in the "My kids' activities have taken over my Life" phase are not running as far, and are not needing as much time in the parking lot, a group could start their run at 8:00 / 8:15, and will still make Lewis' by the 5th inning. Consider the idea, and post if you're a possible participant. BVD, Super Dave, Matt Lynch, Steve Haude, Dan, Pat, Doug, etc..., we know that you're out ther, and we need you back. Hope to see you soon. Rich | | | | runner0624  Posts: 23 | posted: 05-18-09 12:55pm
Omaha Strider Chris Stiffer finish 2nd out of 300 in the Papillion Half Marathon yesterday in a time of 1:18:20. The course was really hilly with lots of turns. Congrats Chris. | | | | ptdoon Posts: 904 | posted: 05-18-09 9:01am
With yesterday's onslaught of local races (I think I counted 17), you're on your own to report any that you may have run in. One did catch my eye though ....Tim Resker, 6th place in a duece, on the mean streets of Westwood. Clocked in at 12:05. Extremely respectable...looks like the hills worked! Let us know of any other accomplishments over the weekend... | | | | mc.lynch Posts: 599 | posted: 05-15-09 9:54am
Some nice action pics of striders in the new issue! Scotty, Andrew, Lee, maybe 1 other I forgot. Plus 2nd of Lee doing a faces in the crowd interview :) | | | | gary Posts: 1948 | | posted: 05-14-09 11:17pm DO NOT POST ANYONE'S PERSONAL SHIT ON THIS BOARD INCLUDING YOUR OWN did you hear that? | | | | gary Posts: 1948 | | posted: 05-14-09 11:43am 66 miles of the flatest coolest dryest roads you will ever run (especially leg 3....mmm...mmm good). Chris Kelly mentioned last night we may want to revisit this again. Discuss | | | | AjHDr0p Posts: 765 | posted: 05-13-09 4:06pm
Other than the ridiculous amounts of XC that we're all going to run (courtesy of JC), does anyone have any big racing plans for the fall. I know Mara, Bettina, and Scotty are planning on Chicago. What's everyone else thinking? I was thinking about the applefest half marathon. http://www.applefesthalfmarathon.com/ Looks like a good race, with the only downfall being a lack of legit competition. Has anyone run it before? | | | | GiantsFan Posts: 1093 | posted: 05-13-09 1:40pm
HFC Workout, May 13, 2009 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up, Workout: 2 x 200 5K Pace, Jog 200 rest. 2 x 800 5 K Race Pace � 7 to 10 seconds (Ex.: 18:40 = 3:00 800, - = 2:53) Rest: 90 seconds between, & 3:00 between sets) 3 x 600 Same pace & rest. 4 x 400 Restrained �Kicky� for the last couple. (You know what that means Lee). Group 2: Drop off the second interval of each set. Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: Stay consistent with the effort, and the rests. The 400�s can be a bit quicker at the end, but don�t leave your race on the track. Stretch well, and go a good warm-up and warm-down. Enjoy the workout. Sorry to say that I won�t be in attendance, due to my son�s confirmation. He might be an adult in the eyes of the Church, but I�m not convinced. Groups: If you aren�t quite ready to do the full workout, just drop off a bit of each set. This will give you additional rest, and the volume of the workout won�t be excessive. Select your running group by pace and fitness. Support and help each other, so the group is ready to start together after the correct rest time. If you are getting too short of a break because you are at the back of a group, change groups. Racing: Plan your racing schedule for maximum results. Refer to the HFC Grande Prix races, as well as the NE Runner tour, or the USATF-NE series. There are a lot of great races out there, so pick the best spots that work for you and the team. Choose races that fit your goal (whatever that may be), and plan your other competitions and your training around those goal races. Good luck the next time that you race. HFC Clothing: If you are a dues paying member, there are some shirts, and singlets left for those in need. We also have hats left, but the need for them right now may not be as great. Weekends: As the weather has finally turned, get out and run long. If you are in reasonably good shape, your long run should be 3 or 4 miles longer than a regular distance run. If your regular distance run is 3 miles, try to go 5. Don�t be afraid to run it strong, as it is acceptable for your long run to also be a hard run. In your weekly plan, this should be considered a taxing effort, so get after it. Look to the Discussion Board for running partners. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Boston Sports Roll On, Rich Hart | | | | mc.lynch Posts: 599 | posted: 05-13-09 10:00am
I haven't been racing much, but I guess it's time to renew my USATF membership just in case. I feel old as only 1 strider on the list is older than me, though not by much. Thank you Bryan! Name now spelled correctly :) Maybe I should send my HFC dues check into Jimmy at the same time! | | | | jjrenz Posts: 743 | posted: 05-13-09 7:49am
I would like to be added to the list: Justin Renz 311 Central Ave Milton, MA 02186 (617) 696-6766 11/21/1971
USATF # is 1912182702 | | | | ScottyWiz Posts: 278 | posted: 05-12-09 9:42pm
My address looks a bit off. It has my old street address in Whitman but my current JP zip code. I'll have to check my membership profile online... Fixed... | | | | BruceRogers Posts: 152 | posted: 05-12-09 9:19pm
I am a member (believe it or not!) Bruce L. Rogers DOB 04/02/57 member# 1910036702 54 Richardson Road, Belmont MA 02478 | | | | dano Posts: 361 | posted: 05-12-09 1:52pm
This message is from Steve at USATF/NE:
Here's a list of what we have for USATF members from the club.If anyone appears to be missing, let me know and I'll check for a membership, and if they are listed as unattached or with another club.Reply with those missing names.Similarly, if there are any names that are no longer members, or don't being at all, reply with that information as well and the names will be removed. We'd like to clean up as many membership questions as possible prior to next week's 12K Championship in Bedford NHAll scorers must be members before Bedford, and at that time we will also remove non-members from the first two races and re-score / re-place teams.See you in NH
1912898802Stephen Bausemer 53 Homeland Drive Whitman MA 0238211/28/1961
1111911279202Bobby Bligh 9 Fairmount Ave Wakefield MA 01880 6/10/1964
1111911480602Jason Cakouros 106 Reedsdale Road Milton MA 02186 5/20/1965
1111910594502Joe Ciavattone 28 Ridgewood Rd Milton MA 02186 1/30/1966
1111910624002Michael Connelly 9 Tennyson Rd Reading MA 01867 6/7/1980
1111910627302Kate Crosby 7 Justin Rd Brighton MA 02135 5/31/1975
1111911619902Lee Danforth 34 Blossom St. Dedham MA 02026 4/26/1978
1111912209802Chris Diehl 201 Madison St Dedham MA 0202610/15/1961
1111910142302Jimmy Fallon 22 Forrest Rd Walpole MA 02081 3/24/1960
1111910966502Chris Forti 851 Broadway #24 Everett MA 02149 12/3/1978
1111911819502Dan Hart 75 Harvard St Dedham MA 02026 7/20/1963
1111910016902Andrew Holmes 14 High Street Quincy MA 02169 6/4/1985
1111912280902Chris Kelly 9 Old Stone Rd Westwood MA 02090 2/21/1962
1111911630602Paul Kelly 672 Lagrange St. West Roxbury MA 02132 7/4/1967
1111911959902Brendan Lynch 204 Milton st. Dorchester MA 02124 2/14/1978
1111912373202Stephen Neri 26 Salem Dr North Providence RI 02904 5/18/1967
1111910911102Phil Parks 108 Richard Rd Abington MA 02351 4/17/1966
1111911961502Graham Power 401 Mount Vernon St #319 Boston MA 02125 5/25/1988
1111910531702Caitlin Remby 40 Greenwich Park #2 Boston MA 02118 8/30/1974
1111910637202Meaghan Shaw 39 Springvale Rd. Reading MA 0186712/13/1980
1111910570502Chris Teague 43 Paul Road Holliston MA 01746 3/11/1969
1111900348802Bettina Toner 95 Stoney Lea Rd Dedham MA 02026 2/23/1969
1111910003702TJ Unger 1000 President's Way #1433 Dedham MA 02026 6/7/1978
1111910896402Bryan Van Dorpe 602 A East Second St. South Boston MA 0212712/15/1958
1111910051602Scott Wisnaskas 31 Rowena Avenue Whitman MA 02130 9/15/1979
Steve Vaitones
Managing Director
USA Track & Field - New England Association
P.O.Box 1905
Brookline MA 02446-0016
Phone: 617 566 7600
Fax: 617 734 6322
svaitones@usatfne.orgwww.usatfne.org
| | | | dano Posts: 361 | posted: 05-12-09 1:52pm
This message is from Steve at USATF/NE: Here's a list of what we have for USATF members from the club.If anyone appears to be missing, let me know and I'll check for a membership, and if they are listed as unattached or with another club.Reply with those missing names.Similarly, if there are any names that are no longer members, or don't being at all, reply with that information as well and the names will be removed. We'd like to clean up as many membership questions as possible prior to next week's 12K Championship in Bedford NHAll scorers must be members before Bedford, and at that time we will also remove non-members from the first two races and re-score / re-place teams.See you in NH 1912898802Stephen Bausemer 53 Homeland Drive Whitman MA 0238211/28/1961 1111911279202Bobby Bligh 9 Fairmount Ave Wakefield MA 01880 6/10/1964 1111911480602Jason Cakouros 106 Reedsdale Road Milton MA 02186 5/20/1965 1111910594502Joe Ciavattone 28 Ridgewood Rd Milton MA 02186 1/30/1966 1111910624002Michael Connelly 9 Tennyson Rd Reading MA 01867 6/7/1980 1111910627302Kate Crosby 7 Justin Rd Brighton MA 02135 5/31/1975 1111911619902Lee Danforth 34 Blossom St. Dedham MA 02026 4/26/1978 1111912209802Chris Diehl 201 Madison St Dedham MA 0202610/15/1961 1111910142302Jimmy Fallon 22 Forrest Rd Walpole MA 02081 3/24/1960 1111910966502Chris Forti 851 Broadway #24 Everett MA 02149 12/3/1978 1111911819502Dan Hart 75 Harvard St Dedham MA 02026 7/20/1963 1111910016902Andrew Holmes 14 High Street Quincy MA 02169 6/4/1985 1111912280902Chris Kelly 9 Old Stone Rd Westwood MA 02090 2/21/1962 1111911630602Paul Kelly 672 Lagrange St. West Roxbury MA 02132 7/4/1967 1111911959902Brendan Lynch 204 Milton st. Dorchester MA 02124 2/14/1978 1111912373202Stephen Neri 26 Salem Dr North Providence RI 02904 5/18/1967 1111910911102Phil Parks 108 Richard Rd Abington MA 02351 4/17/1966 1111911961502Graham Power 401 Mount Vernon St #319 Boston MA 02125 5/25/1988 1111910531702Caitlin Remby 40 Greenwich Park #2 Boston MA 02118 8/30/1974 1111910637202Meaghan Shaw 39 Springvale Rd. Reading MA 0186712/13/1980 1111910570502Chris Teague 43 Paul Road Holliston MA 01746 3/11/1969 1111900348802Bettina Toner 95 Stoney Lea Rd Dedham MA 02026 2/23/1969 1111910003702TJ Unger 1000 President's Way #1433 Dedham MA 02026 6/7/1978 1111910896402Bryan Van Dorpe 602 A East Second St. South Boston MA 0212712/15/1958 1111910051602Scott Wisnaskas 31 Rowena Avenue Whitman MA 02130 9/15/1979 Steve Vaitones Managing Director USA Track & Field - New England Association P.O.Box 1905 Brookline MA 02446-0016 Phone: 617 566 7600 Fax: 617 734 6322 svaitones@usatfne.orgwww.usatfne.org | | | | jake_os Posts: 1459 | posted: 05-12-09 12:51pm
Craig Fram - Age 50 Cambridge, MA Director of Product Development for Sperry Footwear 2009 Masters Indoor Champion at the Mile & 3000 Meters (M50-54) ... 2006 Masters Champion at the Chicago Marathon (2:30:56) ... Running Times 2006 Masters Road Racer of the Year (M45-49) Once I get to what I consider a pretty high racing fitness level, I like to race every other week. I feel that competing a couple times a month gives me the right amount of time to run easy for a day or two, evaluate my fitness, then get some training in before the next competition. I'll occasionally race on consecutive weekends, but running too many races doesn't allow me enough hard training to keep elevating or maintaining my fitness. For me to race hard, it's important to build up mentally to compete hard again. All in all, I race about 18-20 pretty hard races a year, with an additional 4-5 road races used primarily as hard tempos. My recovery time following a race at 10K and shorter is very quick. If I race on Saturday or Sunday, I'll generally recover quick enough to hit the track again on Tuesday - or at least to run a pretty intense Fartlek workout. If the race distance is up to a half marathon, I'll usually wait until the next Thursday before I run hard again. For a marathon, I'll take a couple easy weeks of running. But for a marathon, my preference is to run one in the fall to finish the year of racing. That way, taking the two weeks of recovery is easy, and I don't feel pressured to jump right back into hard training. I can build back slowly. My high mileage and base-building training begins in November-December. I like to build up to 15 to 20 miles a week more than my typical mileage. I'll do that for 8 to 10 weeks. And each week will include one long run and two pretty intense training sessions: one track workout and a long uptempo hill Fartlek run. It's a pretty hard couple months, and after the base is done the only change I make in my training is to lower the mileage that 15-20 miles per week. One of the key elements in my training program is to use races to build strength and speed, as well as to gauge my fitness level. Early in a season, I prefer two races shorter than my goal race - with the first being a short hard tempo, and the second race being run at closer to peak effort. The idea is to train through these races. If I can run the second race at just a couple miles shorter than the goal race and within 10 seconds per mile, then I feel like I'm on target to start racing well. To keep my racing interesting and challenging, I have a pretty wide focus. I'll do different types of races each year, and I'll mix up my races within a season. And I have aggressive goals for all of them. For the roads, I'll focus on most of the New England Grand Prix races, which range from 5K to the marathon. That's where most of the New England competition will be. Then I like to mix in 2-3 mountain races a year, with Mt. Washington being the huge challenge and biggest mountain focus. Then, of course, there's track, where I'll race between a mile and 5K. Occasionally, I do some cross country. For road and mountain races, I primarily stay in New England, but for track and cross country I enjoy the masters national events. The challenge is to configure a training program that will allow me to race with speed one week, and then maybe a mountain race which is pure strength the next. Maybe I have an over-simplified method of training, but once I'm ready to race, my routine is virtually the same for all my races - maybe with the exception being the marathon. Short of a marathon, I run the same mileage, long runs, and weekly workouts. If I'm planning to race on the track, I might do a few shorter track sessions - 400s and 800s - versus intervals of up to a mile for longer races. Most of the track sessions are at pretty much the same pace for races up to the marathon. Overall, the majority of my training is strength based, with one weekly speed workout. Now, a marathon is different. Gearing up for the marathon, my training becomes more specific to longer long runs, still one weekly speed session, and a second longer workout. But other than the marathon, it's not unusual for me to do a pretty identical week of training for a 3K and a Half Marathon. | | | | gary Posts: 1948 | posted: 05-07-09 12:03pm
50 game suspension. http://msn.foxsports.com/mlb/story/9547972/Report:-Manny-suspended-for-positive-PED-test | | | | gary Posts: 1948 | | posted: 05-06-09 9:30pm One of the nuts (a good nut!) from Omaha, Gary Dougherty actually photoged and filmed his run in this year's Boston. As the dud has 2:40 wheels for this distance but also had double hernia surgery a mere 6 weeks before Boston, he decided to enjoy and get the experience in photos and video. I gave the link to his pix but here are the vides he shot the last half mile or so. Many of us were a bit "busy" running so thanks to Gary you can now see what you saw (or didn't!) People must have thought he was NUTS! Enjoy... http://www.youtube.com/watch?v=iDlR-CdURcI http://www.youtube.com/watch?v=_n_a3ITW8zk http://www.youtube.com/watch?v=CNNDrsdZMiw | | | | GiantsFan Posts: 1093 | posted: 05-06-09 10:19am
HFC Workout, May 6, 2009 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up, End at the bottom of the Polaroid hill. Workout: 3 x Hills (200 � 200 � 400m hills) (Rest = Jog down + 30 seconds, then, a jog to the start of the Mile). 2 x 1 Mile (Rest = 3 Minutes) 3 x Hills (200 � 200 � 400) Group #2: 2 x Hills 2 x 1200 2 x Hills Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: Enjoy the hills. The second set won�t feel great, but work through them. Keep moving during the down time. Jog to the starting points. Always run with at least one other person. The bigger the group, the more support. *** All groups should stay on one side of the road (the same as the group in front of you). Jog back down to the start on the sidewalk. As the groups spread out, and it starts to get darker, it will be especially important to be on one side. As Officer Jimmy always says, �Safety First�. Groups: As always, join together by pace and fitness. Support and help each other, so the group is ready to start together after the correct rest time. If you are getting too short of a break because you are at the back of a group, change groups. Racing: Plan your racing schedule for maximum results. Refer to the HFC Grande Prix races, as well as the NE Runner tour, or the USATF-NE series. There are a lot of great races out there, so pick the best spots that work for you and the team. Choose races that fit your goal (whatever that may be), and plan your other competitions and your training around those goal races. Good luck the next time that you race. HFC Clothing: If you are a dues paying member, there are some shirts, and singlets left for those in need. We also have hats left, but the need for them right now may not be as great. Weekends: As the weather has finally turned, get out and run long. If you are in reasonably good shape, your long run should be 3 or 4 miles longer than a regular distance run. If your regular distance run is 3 miles, try to go 5. Don�t be afraid to run it strong, as it is acceptable for your long run to also be a hard run. In your weekly plan, this should be considered a taxing effort, so get after it. Look to the Discussion Board for running partners. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. It�s great being a Boston sports fan these days., Rich Hart | | | | Johnnycash Posts: 314 | posted: 05-05-09 10:47am
Who is planning to head down for the next Pub Series race? True to form, it is looking like another rainy day for the Irish Village race. Two years ago, it wasn't a Pub Series race and it was a beautiful sunny day! | | | | bobbybligh  Posts: 111 | posted: 05-04-09 1:28pm
K-Dog crushes the field in 16:16 for 5000 metres. Nice job. Gave em a good ol beat down like Mine that Bird!!! Sweet | | | | Bettina Posts: 141 | posted: 05-01-09 8:19am
Just a heads up that Registration opened for Falmouth today: http://www.falmouthroadrace.com/ | | | | GiantsFan Posts: 1093 | posted: 04-29-09 10:50am
HFC Workout, April 29, 2009 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up Workout: 2 x 200 5K Pace, Rest = Jog 200 3 Sets x 2 x 800 Pace = Consistent 5K Rest = 90 seconds, then 3 minutes. 400 Pace = 5k � 5 seconds. Group #2 should try to do 2 sets. Workout #2: 2 x 200 5K Pace 3 Sets x 2 x 400 Pace = Whatever you can do to finish all 6 in the same time. Rest = 2 minutes, then 3 minutes. Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: In both workouts, consistency is the focus. Establish a rhythm that you are capable of maintaining as fatigue builds. The last set should obviously feel more difficult than the first, but fight the urge to exert the same effort and add a few seconds. The effort must increase for the pace to be maintained. The final 400 is for the end of your races. Always good to finish with something snappy. Groups: As always, join together by pace and fitness. Support and help each other, so the group is ready to start together after the correct rest time. If you are getting too short of a break because you are at the back of a group, change groups. Racing: Make sure that all race results are posted. If you raced somewhere, let us know. Paul �Doon is the keeper of the results. HFC Clothing: If you are a dues paying member, there are some shirts, and singlets left for those in need. We also have hats left, but the need for them right now may not be as great. Weekends: As the weather has finally turned, get out and run long. If you are in reasonably good shape, your long run should be 3 or 4 miles longer than a regular distance run. If your regular distance run is 3 miles, try to go 5. Don�t be afraid to run it strong, as it is acceptable for your long run to also be a hard run. In your weekly plan, this should be considered a taxing effort, so get after it. Look to the Discussion Board for running partners. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Happy May Day, Rich Hart | | | | fcn10k Posts: 473 | posted: 04-29-09 6:56am
Fellow HFC-er's A selfish plug - ......Under a month away....... Come join us! Please sign up now. If you have already signed up.....Thank you so much!! ONLINE SIGN-UP = http://www.signmeup.com/64153 Please join us for the 7-th Annual Christopher's 5-k Run & Walk For Diabetes. 11:00-am (9:45am Kid's 1/2 mile Fun Run) Monday, Memorial Day, May 25, 2009. Can't run - but still want to donate: http://www.colonialrunners.org/ChristophersRun/DONATION.htm Want to volunteer = E-mail Us ChristophersRun@colonialrunners.org ALL volunteers get an exclusive volunteer tee shirt. Warm Regards, - Frank Nelson | | | | Bettina Posts: 141 | posted: 04-24-09 1:12pm
Are any Striders running the Ramble this steamy Sunday? We'll be cheering and photographing at the corner of Highland at the top of the hill as the race turns right onto Lowder. | | | | EFGroden Posts: 1060 | posted: 04-24-09 9:24am
All the build-up. All the hype. All the training. All the focus. All the sacrifices. All the attention. Now it�s all done. Boston has come and gone for another year. For our 23 (yes, 23!) marathoners, it was an across the board, unqualified success. Maybe you feel like you just conquered the world. Or maybe you wished you could have run faster. Whatever your state of mind, please be good to yourself for the next 30 days or so. For two-and-a-half, three-and-a-half, and four-and-a-half hours you wrestled with an ancient, unforgiving course; battled the elements; coaxed yourself into keep moving forward; slapped high and low fives to anyone and everyone; got caught in running traffic and got caught running solo; hydrated/didn�t hydrate, gu-ed/didn�t gu; felt on top of your game, felt betrayed as your game slipped away; smiled at the Wellesley coeds; cursed the final stage of Heartbreak; grinned like a fool crossing the finish line; felt hot; felt cold; felt like walking and maybe you did and maybe you didn�t. That�s a lot going on for a (relatively) short amount of time and it�s a far from complete list. A 10K is probably about twice as complicated as a 5K � distance, time, stimuli. A marathon is exponentially more complicated, not just because of the distance, but because of real, palpable changes to your body during the race and your reaction to those changes. Each of our marathoners put forth a valiant effort and dealt with the vicissitudes of the event stoically and boldly. For anyone thinking (wrongly) that they must somehow atone for a poor performance, that�s not the way marathoning works. There�s too much investment into one race day for any disappointing result to be swept away by a better showing at the next event. Your Boston Marathon result becomes a part of your running resume. It�s up to you to demonstrate, sometime in the future, whether that performance was a correlated part of your running body of work or an outlier. So what happens now? The adulation is subsiding. You are taking stock of where your body hurts. You are trying to shed marathon mode and move to the next thing. Some words of advice: � Make no intractable promises about your future running career, especially as it relates to the marathon for 30 days. Don�t fly off to London this weekend. Don�t send your money to and book a room for St. George, Utah. Don�t resolve to quit the sport forever. While you might think about doing all of these things, wait. 30 days. � Get back to running again, but be very mindful of anything that hurts. Easy mileage for a week or two. Build back the intensity of your workouts s-l-o-w-l-y. Hopefully within about a month you�ll feel normal again. � Rest. Hydrate. Good diet. All will help your recovery. � Keep your finisher�s medal in plain sight so you can see it every day. Smile at it. And remember that Bobby Cherioyot doesn�t have one. | | | | GiantsFan Posts: 1093 | posted: 04-22-09 12:57pm
HFC Workout, April 22, 2009 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up Interval Workout: 2 x 200 5K Pace 3 Sets x 3 x 600 w/ a 200 jog rest between each. Rest should not exceed 90 seconds within a set. Rest can be 3 minutes between sets. *** Try to drop the pace slightly for each set. Group #2 should try to do 2 sets. Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: Consistency and working through the fatigue is the goal. Run in similar groups. This is a long workout (5800 meters), so don�t get too aggressive with the pace early. As the sets progress, if you feel good, drop the time slightly. With the 200 jog, you should always be starting at the main start / finish line. If 3 sets is beyond where you�re at, go for 2. Groups: Join together by pace and fitness. Support and gather each other, so the group is ready to start together at the right time. If you are getting too short of a break because you are at the back of a group, change groups. Racing: Congratulations to all for some outstanding performances on Monday. Great team places, and strong personal races. Enjoy your rest, and get ready to take advantage of your excellent fitness by getting back out on the roads with the squad. Again, great job. HFC Clothing: If you are a dues paying member, there are some shirts, and singlets left for those in need. We also have hats left, but the need for them may not be as great. Weekends: Everybody should make every attempt possible to get in a long run during the weekends. The term �long run� may vary from person to person, but whatever you usually do, go longer. If you run 3 days a week for 3 or 4 miles, go longer on the weekend. With the longer day, you should be able to get in more consistent day-light miles. If you�re a 40 mile a week kind of person, make Sunday�s an 11 or 12 miler. As often stated on these pages, don�t be afraid to push your long run. You should be logging it as a taxing effort, so tossing in a couple of up-tempo 15 minute stretches wouldn�t be a bad thing. When you�re done, you�ll be happy that you did it. Wherever you�re at, schedule in a day when you stretch out the limit of your current fitness. The end results will be positive. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Enjoy the school vacation, Rich Hart | | | | gary Posts: 1948 | | posted: 04-22-09 8:07am Just posting this as it seemed hard to find the whole race, not just clips: http://www.universalsports.com/mediaPlayer/media.dbml?&_MODE_=ONDEMAND&DB_MENU_ID=&DB_OEM_ID=23000&CLIP_ID=393025&CLIP_FILE_ID=398617 | | | | Bettina Posts: 141 | posted: 04-22-09 7:12am
Hi All, Here is the link to the pictures Tony took at the finish: http://www.flickr.com/photos/anthonyjross/sets/72157617064762335/ | | | | ScottyWiz Posts: 278 | posted: 04-21-09 2:04pm
The sports editor from my hometown newspaper is doing a little story on my Boston race. He wants a race photo of me if I can find one. If you happen to have one, please email it to me at wizxc@yahoo.com. THANKS! | | | | jake_os Posts: 1459 | posted: 04-20-09 4:15pm
HFC TAKES 9th OVERALL!!! Amazing performances today. HFC had a banner day across the boards. From newcomers to women to masters to open. Congratulations everyone on your HUGE achievements! Please post some stories! What a race! | | | | cckelly Posts: 798 | posted: 04-17-09 7:20pm
Below is Bill Squires analysis of the course, good stuff. My advice? 1. dont go too fast first 8 miles. 2. hold back on the big downhill into Newton Lower Falls. 3. Don't despair on the big uphill after you cross Rt. 128. 4. The ignore the first heart break hill there is a downhill mile after it. 5. Stay confident when your mile times take a hit on Heartbreak. 6. Fight like hell to hold it together the last 6 miles. Analyzing the Boston Marathon course for his athletes on the Greater Boston Track Club, Coach Bill Squires once went to near the 15-mile mark in Wellesley Hills with a tennis ball. Standing on the left side of the road on the descent to Newton Lower Falls, Squires released the ball and watched as it followed the contours of the road downward, eventually rolling into the right gutter. Thus, Squires determined what line his athletes should run downhill to maximize their chances of success. "In racing 26 miles," instructs Squires, "you need every edge you can get -- particularly at Boston." How should runners -- both elite and mid-pack -- run the Boston Athletic Association Marathon? Assuming they have trained properly, what strategies should the 12,000 entered in the 101st running of this classic race on April 21, 1996 employ to maximize their success? Ask Bill Squires. "I probably spent more time looking at the route from Hopkinton than anyone," says Squires. Both for training and strategic purposes, Squires divides Boston into four mid-course segments, not counting the start and finish. His GBTC runners would train by running different segments on different days. Prelude: Hopkinton to Natick (0-10 miles) Profile: Elevation drops from 462 to 177 feet. Analysis: Squires sees this stretch as preparing to race. He advises his athletes not to run it too fast. "Nobody likes the first mile-and-a-half because it drops so sharply," says Squires, "but after that you've got nice, undulating terrain and good footing." Advice: Have fun. Take it easy. 1. Natick to Wellesley Square (10-13.5 miles) Profile: Elevation drops from 177 to 137 feet. Analysis: Squires wants his runners to establish position. This segment includes a few mild hills, but nothing challenging. Runners need to watch the slant of the road to avoid running on an angle. The lead pack usually can be divided into three groups. "There's always two or three wild guys darting out front," he says. "Behind are overmatched runners trying to hang on. Between is the mid-pack rolling along in control -- and that's where your winners come from." Advice: Stay alert. Hold position. 2. Wellesley Square to Lower Newton Falls (13.5-16 miles) Profile: Elevation drops from 137 to 49 feet. Analysis: Squires warns his runners about the downhill at the end of this segment. Other than the opening mile, the drop to Lower Newton Falls is the longest and steepest hill on the course. "The hill lasts three-quarters of a mile," he notes. "You can really destroy your legs if you overrun it trying to stay up." Advice: Yield ground cautiously. 3. Lower Newton Falls to Cleveland Circle (16-22 miles) Profile: Elevation rises from 49 to 236 feet, then drops to 147 feet. Analysis: Squires calls this stretch the "Killer Chain." Anyone who has run Boston knows why. Runners must negotiate a chain of stepped hills culminating with infamous Heartbreak. Then they encounter a sharp decline past Boston College guaranteed to punish their legs. "Everyone overlooks the first hill before the Fire House," says Squires, "but it sets you up for the tough stuff later. Boston can be won or lost here." Advice: Relax on the ups; run the flats and downs hard. 4. Cleveland Circle to Kenmore Square (22-25 miles) Profile: Elevation drops from 147 to 20 feet. Analysis: Just before reaching Cleveland Circle, runners pass Hope Cemetery. Squires calls it "The Cemetery of Lost Hope," because many exhausted runners lean back and relax when they should aggressively push forward. This last segment goes downhill, but gently down. "If you keep your concentration, you can run fast while still recovering," says Squires. Opponents who have been softened on the uphills can be dropped during this downhill segment. Advice: Keep your focus. Maintain your speed. Coda: Kenmore Square to Finish (25-26.2 miles) Profile: Flat with a slight incline on Hereford Street. Analysis: Very few marathons are won or lost in the last mile. Squires' athletes don't even train on this part of the course. "There's too much traffic," he says. "I have them walk it, so they know the location of the finish line." Advice: Concentrate on form. Smile breasting the tape. | | | | xcman40 Posts: 371 | posted: 04-17-09 10:34am
I'll be across the street from the 'Entering Newton' sign (runner's right) just steps before mile 16. I'll be looking for you but feel free to look for me! | | | | gary Posts: 1948 | | posted: 04-16-09 9:54am While your all in taper, here are some calculators I found to mess with your head...uhh...help with your strategy. http://www.rrca.org/resources/articles/baasplit.html http://www.runnersworld.com/events/boston06/i_pace.html | | | | AjHDr0p Posts: 765 | posted: 04-16-09 9:40am
http://www.runnersworld.com/cda/microsite/video/0,8034,s6-239-506-64,00.html | | | | GiantsFan Posts: 1093 | posted: 04-15-09 12:54pm
HFC Workout, April 15, 2009 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up Road Workout: Minimum of 15 Minutes more than you�re typical run. Loop must include 6 minute up-tempo stretches, (3 or 4, depending on your tempo). Interval Workout: (5200 Meters) 2 x 200 5K Pace 1) 1200 6) 1200 2) 800 5) 800 3) 400 ----- 4) 400 Pace: Should drop 2 seconds per lap, then add 2 on the way back up. (Ex.: 3:45 � 2:26 � 71 � 71 � 2:26 � 3:45, 4:30 � 2:56 - 86 � 86 � 2:56 � 4:30) Rest: 3:00 � 2:30 � 2:00 � back up. Alternate Groups: 800 � 400 � 200 � 200 � 400 � 800 (Rest: Until the start of a group above) or drop a 200 off each of the first distances. Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: This workout requires a consistency of concentration, as it is easier to maintain a pace as the distances get shorter. Make sure that you run the same times on the way up, as you did when the distances were dropping. If you feel that the rest is too long, drop 30 seconds off each. Groups: Try to join together by pace and fitness. Support and gather each other, so the group is ready to start together at the right time. If you are getting too short of a break because you are at the back of a group, change groups. Racing: Good luck to all of our athletes running on Monday. Do the Green proud. Prepare well, run smart, and thrive in the setting. Happy Marathon! HFC Clothing: We have some hats, and t-shirts (medium and small) left. Additional singlets will be ordered. All items are only available to members in good standing (in other words, dues paid). Weekends: Everybody should make every attempt possible to get in a long run during the weekends. The term �long run� may vary from person to person, but whatever you usually do, go longer. If you run 3 days a week for 3 or 4 miles, go longer on the weekend. With the longer day, you should be able to get in more consistent day-light miles. If you�re a 40 mile a week kind of person, make Sunday�s an 11 or 12 miler. As often stated on these pages, don�t be afraid to push your long run. You should be logging it as a taxing effort, so tossing in a couple of up-tempo 15 minute stretches wouldn�t be a bad thing. When you�re done, you�ll be happy that you did it. Wherever you�re at, schedule in a day when you stretch out the limit of your current fitness. The end results will be positive. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Happy Patriot's Day, Rich Hart | | | | Bettina Posts: 141 | posted: 04-15-09 11:01am
Official Adidas Marathon gear already on sale at Dick's, including the official jackets and wind jackets. | | | | ptdoon Posts: 904 | posted: 04-13-09 11:47am
In the "If you build it they will come," category, the BAA 5K is almost full. Breaking bread with brother Bob yesterday, he told me that 3,800 out of a possible 4,000 slots are already filled for the pre-marathon race, scheduled for Sun., the 19th. I guess the $40 entry did not scare away those who want to cross the marathon finish. I hope the excessive registration fee does not become a trend. If so, I see a lot of Fresh Ponds in my future.... | | | | cckelly Posts: 798 | posted: 04-11-09 8:49am
I dont want to jinx us but the 10-day forecast looks fairly good. Showers. Highs in the mid 50s and lows in the low 40s. Although I'll run in any weather I could see the faster runners having contingency plans should the forecast be for 70 degrees or higher. It's tough to get a good time at Boston in the heat. Hopefully we wont see a repeat of the "Run for the Hoses" for a while. | | | | mudcat92 Posts: 182 | posted: 04-10-09 1:22pm
Yesterday I received 6 checks for 2009 HFC dues...2 from new Nebraska members, 2 from existing members and 2 from new members as outlined below.... Jim O'Brien, existing member $35 Mike Norton, existing member $35 Jake Churchill, new member $35 Patrick Walsh, new member $35 Tom Lewis, new Nebraska member $35 Gary Doughrety, new Nebraska member $35 Total $210...FYI Jim Clifford HFC Club Treasurer | | | | jake_os Posts: 1459 | posted: 04-09-09 12:51pm
Have you heard about this? I thought it was an ad for the guy selling chicken kabobs out of a cart on Summer St. You know...street meat. http://www.pumarunning.com/browse/streetmeet When and Where Sunday, April 26, 2009, 1-6pm 100 Northern Ave, Boston About Street Meet Think all-day track meets are boring? Yeah, so do we. That's why the World's Fastest Man, Usain Bolt, and Puma are reinventing track by taking it to the streets. The Street Meet mixes the atmosphere of a Jamaican street carnival with the excitement of unexpected racing. It strips running to its core - go as fast as you can. There are no times or set distances; no track is required. Anyone can run. The day's fastest will compete for the title of Street Meet Champion. Usain Bolt is taking the Street Meet around the world looking for the next World's Fastest - the next athlete who will redefine the boundaries of human speed, and do it with style. Sound like you? Stay tuned to find out when Street Meet is coming to your city. | | | | GiantsFan Posts: 1093 | posted: 04-08-09 12:05pm
HFC Workout, April 8, 2009 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up Road Workout: Minimum of 12 to 15 Minutes more than you�ve been running. Loop must include up-tempo stretches (3 minutes surges) that should total 20 to 30% of your run (minimum of 3 or 4). Interval Workout: Polaroid Hills 200 � 200 � 400 (hydrant, hydrant, electrical box) Sets = 3 Recommended, 4 Suggested (you know who you are), 2 or 1 as needed. Rest = Jog down + 30 seconds, 60 seconds between sets Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: A Polaroid classic. We will do them in the usual format (without the occasional downhill). A majority of the groups should aim for 3 sets, while the overachievers can look to do 4. If you are not in optimal shape just yet, do what you can. Aim for 1 set, or 2, or join in with a group for every other uphill. Each group should have a �captain� or group mother (call yourself whatever you want). That person should serve as a timekeeper, and a gatherer as the rest time dwindles. Encouragement can also be dispensed. For the marathoners, if you wish to stay away from the faster uphills, a suggestion may be to do a tempo session over the hills. Do 2 x 15 minutes, including as many ups and downs as possible utilizing both entrances to the property, and the road between. Remember, you run up many hills on Patriot�s Day, but it is more of a downhill course than up. Run some of each during your workout. Groups: Try to join together by pace and fitness. Don�t let the ego get in the way of proper-group placement. Support and gather each other, so the group is ready to go together at the right time. If you are finishing behind the others, and are therefore getting too short of a break, change groups or sit out the final interval of a set. Racing: Congratulations to all who competed this weekend. It looked great in the results to see so many of our people up front. A special congratulations to Scott and Kevin for their 2nd and 3rd places. Good job to everybody who�s off to a solid Grande Prix start. HFC Clothing: We have some hats, and t-shirts (medium and small) left. Additional singlets will be ordered. All items are only available to members in good standing (in other words, dues paid). Weekends: Everybody should make every attempt possible to get in a long run during the weekends. The term �long run� may vary from person to person, but whatever you usually do, go longer. If you run 3 days a week for 3 or 4 miles, go longer on the weekend. With the longer day, you should be able to get in more consistent day-light miles. If you�re a 40 mile a week kind of person, make Sunday�s an 11 or 12 miler. As often stated on these pages, don�t be afraid to push your long run. You should be logging it as a taxing effort, so tossing in a couple of up-tempo 15 minute stretches wouldn�t be a bad thing. When you�re done, you�ll be happy that you did it. Wherever you�re at, schedule in a day when you stretch out the limit of your current fitness. The end results will be positive. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Happy Easter, Rich Hart | | | | jjrenz Posts: 743 | posted: 04-05-09 2:28pm
Great turn out for the HFC squad both in quality and quantity! Proud to be part of the Apple. Very solid day. JJR | | | | EFGroden Posts: 1060 | posted: 04-03-09 10:51am
Back by popular demand, we will stage a dinner to help the marathoners with their final logistical plans for Boston. Up for discussion are things like, Where and when do I get on Gary's bus? When should I go to the Expo to get my number and how long should I stay? What kind of running do I do during the final week? How do I get home from the race? Where is the club meeting after the race? etc., etc. Monday, April 13 at 7:30 PM Joe's American in Dedham (intersection of Rts. 1 & 128) Please let me know if you will attend, so I can reserve appropriate seating. | | | | EFGroden Posts: 1060 | posted: 04-03-09 10:42am
The final line-ups. Top 3 finishers (based on chip time) will comprise our scoring teams. You will be able to track each team's progress online as the unfolds. These are the strongest men's teams we have ever entered. Forecast for Patriot's Day: fast, unrelenting and smooth. Good luck marathoners! Men's Open Bib Name Age M/F City State Country 1533 Churchill, Jake N. 35 M North Easton MA USA 2607 Danforth, Lee J. 30 M Dedham MA USA 2943 Holmes, Andrew J. 23 M Quincy MA USA 1273 Lynch, Brendan J. 31 M Dorchester MA USA 1908 Renz, Justin A. 37 M Milton MA USA 2586 Stiffler, Chris 30 M Omaha NE USA 4353 Walsh, Stephen M. 34 M Malden MA USA 1002 Wisnaskas, Scott T. 29 M Jamaica Plain MA USA Women's Open Bib Name Age M/F City State Country 4391 Churchill, Katie A. 32 F North Easton MA USA 23686 Lappin, Mara F. 37 F Dedham MA USA 13557 Sutherland, Linda 44 F Walpole MA USA 23704 Toner, Bettina 40 F Dedham MA USA Men's Masters Bib Name Age M/F City State Country 23675 Conway, Michael J. 46 M Walpole MA USA 3692 Dougherty, Gary L. 41 M Omaha NE USA 23685 Fitzgerald, Mike 51 M Norwood MA USA 7149 Haederle, John 51 M South Easton MA USA 2334 Kelly, Chris 47 M Westwood MA USA 3597 Lewis, Tom D.D.S. 40 M Omaha NE USA 5836 Martin, Chuck M. 43 M Norwell MA USA 4523 McNamee, Gary L. 45 M South Easton MA USA 1221 Neri, Steve P. 41 M North Providence RI USA 2279 Parks, Phil 43 M Abington MA USA 6334 Smith, Andrew 48 M Needham MA USA 2394 Sutej, David J. 40 M Omaha NE USA 18404 Sweeney, Kevin R. 56 M Norwood MA USA 25593 Walsh, Patrick T. 45 M Canton MA USA | | | | EFGroden Posts: 1060 | posted: 04-03-09 10:33am
You�re down to two-and-a-half weeks before Boston. You�ve logged a lot of miles and run a lot of workouts. Now is the time to make sure that you are as prepared as possible as you approach the starting line. If you�ve got any lingering pings and pains, take time to heal them. If you�re planning on a couple of more workouts to top off your marathon prep, do them wisely. If you are running a race before Boston (and some of you will be at the Doyle�s 5 mile on Sunday), run hard, but take a little off the top. The best way to conceptualize races before a marathon is to treat them as if they are your first race of a double, keeping in reserve something for the next race. Running well at Doyle�s is nice. Running well at Boston is nicer. Keep your focus on the big task ahead. As for workouts, plan on one more long, or medium long run. Continue to do something uptempo (intervals, tempo runs, farklet) every 3 days or so. Start thinking in terms of doing a little bit less, both in mileage and intensity. There�s no effective way to cram for a marathon. Forget about workouts that you did not do and focus on getting to the starting line healthy with a very positive attitude. As you enter the final week and your taper phase is in full swing, continue running (nearly) every day, just do a lot less and spend your newly found non-running time on rest, hydration, diet and thinking good thoughts. You all know, but it bears repeating, that a marathon is not solely a test of physical strength and will, it is just as much a test of your mental preparedness, your emotional preparedness and your spiritual strength and reserve. Get psyched and pumped and excited and anxious and fearful of the task ahead. You should not try to sleepwalk through any race and the marathon is no exception. Make sure you are fully invested in your outcome by the time you board the bus for Hopkinton. The race course will be strewn with well-wishers pleading for you to have a great day. Let�s show �em what you can do! | | | | ScottyWiz Posts: 278 | posted: 04-01-09 10:30pm
An email I got my from my buddy Nick yesterday: "Just saw Bill Rodgers on the pond - Pond St. actually. He was stopped and heading to the pond, Nick: "Hi Bill" (grinning like an idiot) "You running this year" Bill: "Maybe if it's not to hot. I love Jamaica Pond, I used to train here all the time" Nick: "I know all about it" Bill: "It looks great these days" | | | | speedstar3 Posts: 221 | posted: 04-01-09 3:04pm
just got a call from the headmaster HFC has been banned from Xaverian | | | | GiantsFan Posts: 1093 | posted: 04-01-09 11:45am
HFC Workout, April 1, 2009 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up Road Workout: Minimum of 10 Minutes more than you�ve been running. Loop must include up-tempo stretches (2 or 3 minutes surges) that should total 20 to 30% of your run. Track Workout: 2 x 200 5K Pace Group 1: 3 x 800 3 x 600 4 x 400 Rest: 2 Minutes, 3 Minutes between sets. (2 minutes can be reduced to 90 seconds) Group 2: 2 x 800 2 x 600 3 x 400 Rest: Same as above, plus group #1�s last interval of a set. Group 3: 3 x 400 3 x 200 Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: Look for consistency of pace, and establishing a solid rhythm. Early speed should not take away from late pace-maintenance. Run with similarly-paced runners, who will adhere to the rest interval, and a consistent pace. This shouldn�t be viewed as a killer, so make the pace workable. Warm-up well, and warm-down as well. Enjoy. Groups: Try to join together by pace and fitness. Don�t let the ego get in the way of proper-group placement. Support and gather each other, so the group is ready to go together at the right time. If you are finishing behind the others, and are therefore getting too short of a break, change groups or sit out the final interval of a set. Track Etiquette: Be careful of the others. Always stay on the inside, and those faster can go around you. Also, finish by going to the inside. Racing: Good luck to all who are running Doyle�s this Sunday morning. A great place to proudly wear your green. HFC Clothing: We have some hats, and t-shirts (medium and small) left. Additional singlets will be ordered. All items are only available to members in good standing (in other words, dues paid). Weekends: Everybody should make every attempt possible to get in a long run during the weekends. The term �long run� may vary from person to person, but whatever you usually do, go a longer. If you run 3 days a week for 3 or 4 miles, go longer on the weekend. It�s lighter later since we changed the clocks, so use it to run. If you�re a 40 mile a week kind of person, make Sunday�s an 11 miler. Obviously, the long run is essential if you�re running Boston, and you only have a few left. As often stated on these pages, don�t be afraid to push your long run. You should be logging it as a taxing effort, so tossing in a couple of up-tempo 15 minute stretches wouldn�t be a bad thing. When you�re done, you�ll be happy that you did it. Wherever you�re at, schedule in a day when you stretch out the limit of your current fitness. The end results will be positive. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Happy April Fool�s Day ( a national holiday with this crew), Rich Hart | | | | corcoran Posts: 584 | posted: 04-01-09 11:25am
Cloudy mid 40's; who is going to be at X tonight? | | | | gary Posts: 1948 | | posted: 03-31-09 11:51am I was able to secure a permit from B.A.A. to gain access for a bus to Hopkinton High School the day of the marathon. How many of you want to take advantage of this? I ned to determine the size of the coach we will need. Figure the cost to be about $15.-$20. per person. The bus will also have a toilet and (possibly?) satallite TV depending on which one we get. Since the weather is always a crap shoot, having a warm comfortable place to rest up is a good deal. I am thinking wecan have 2 stops. The first will be in Easton and the 2nd possibly Xaverian tho this can be open to discussion. The bus MUST be in Hopkinton by 8 a.m. (NO excepttions) also, you will be responsible to get home from Boston. The bus is only one way to the starting line. Please let me know on this thread or via email your intentions. I need to put a deposit down this week. Gary | | | | Dano Posts: 361 | posted: 03-30-09 3:38pm
A great article on Irish Cross Country. http://www.irishtimes.com/newspaper/sport/2009/0328/1224243621553.html The US may have faired better this year but I did not see what article in the Boston Papers. And the results listed top ten individuals and no team info. That's sad. | | | | ScottyWiz Posts: 278 | posted: 03-28-09 5:36pm
Opening line from Chapter 13: Marathon (p. 105), from "Running to the Top" by Arthur Lydiard: "If you are planning to run a marathon for a reasonable result, the first requirement is an application of intelligence." This book is my running "bible" if not in exact and precise technicalities, but undoubtedly in philosophy, perspective, and inspiration. | | | | gary Posts: 1948 | | posted: 03-28-09 7:15am Record Board is being updated and more readable. Only problem is I can't find or recall the records not currently on the list. Could anyone (Jason) chime in on the missing records perhaps with the month and year as well? Thanks | | | | EFGroden Posts: 1060 | posted: 03-26-09 12:06pm
We have entered 3 teams for the 2009 Boston Marathon comprising 25 athletes. Not only is the participation a high water mark for HFC, the talent level is off the charts. Shown below are the team entries made to date. The top 3 runners on each team based on net chip time will be the scorers. If you notice anyone missing, please let me know. The team entry becomes final on April 5. Club Name: Hurtin' For Certain Striders Track Club Manager: Edward Groden Men's Open Team 1 Churchill, Jake N. (1533) 2 Danforth, Lee J. (2607) 3 Holmes, Andrew J. (2943) 4 Lynch, Brendan J. (1273) 5 Renz, Justin A. (1908) 6 Stiffler, Chris (2586) 7 Walsh, Stephen M. (4353) 8 Wisnaskas, Scott T. (23531) 9 __________ 10 __________ 11 __________ 12 __________ 13 __________ 14 __________ 15 __________ Women's Open Team 1 Churchill, Katie A. (4391) 2 Lappin, Mara F. (23686) 3 Sutherland, Linda (13557) 4 Toner, Bettina (23704) 5 __________ 6 __________ 7 __________ 8 __________ 9 __________ 10 __________ 11 __________ 12 __________ 13 __________ 14 __________ 15 __________ Men's Masters Team 1 Conway, Michael J. (23675) 2 Fitzgerald, Mike (23685) 3 Haederle, John (7149) 4 Kelly, Chris (2334) 5 Lewis, Tom D.D.S. (3597) 6 Martin, Chuck M. (5836) 7 McNamee, Gary L. (4523) 8 Neri, Steve P. (1221) 9 Parks, Phil (2279) 10 Smith, Andrew (6334) 11 Sutej, David J. (2394) 12 Sweeney, Kevin R. (18404) 13 Walsh, Patrick T. (25593) 14 __________ 15 __________ | | | | GiantsFan Posts: 1093 | posted: 03-25-09 1:14pm
HFC Workout, March 25, 2009 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up Road Workout: More Miles than you�ve been running. Include 3 x 3 Minute Pick-Ups if possible. Track Workout: 2 x 200 5K Pace 4 x 400 Sets of: 3 = Recommended 4 = Hard effort 1 or 2 = To be determined by your current level of fitness. Pace: 5K to 5M pace, times to be determined by each group. Rest: Ideal = 90 seconds within the set, 3 Minutes between sets. Accepted = Within the above framework, to be determined by each group (not person). Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: This is a welcome back workout, as we return en masse to our Westwood roots. The intervals are designed to provide a shake-off-the-cobwebs tempo, with the strain coming from the shorter rest, as opposed to the speed of the interval. Number of sets is more important than the speed of the interval. If you are just starting back, try 1 set this week, and a little more next week. If you haven�t been doing much, just trying a few is a positive. Whatever is accomplished is a step forward. Groups: Try to join together by pace and fitness. With the distance being a 400, it is important for each group to be similar so the rest period is not compromised (too long or too short). It may involve some shifting between sets (if you are leading each set by a good amount, or running too hard to stay up), so don�t be afraid to adjust your fitness assessment. Track Etiquette: While most of you are aware of the following, these are just a few reminders for those who will be on the track tonight (and beyond). If you are running an interval, stay in the first and second lanes. If you�re warming down or jogging, please stay in the outside 2 lanes. Those passing others, should do so by passing on their right, or outside. If getting passed, do not shift out to allow the others to go inside as you may cut off another. When you finish an interval, go to the inside of the track. Do not swing outside, as others may be finishing. Be careful if it starts to get darker towards the end of the workout. HFC Clothing: We have some hats, and t-shirts (medium and small) left. Additional singlets will be ordered. All items are only available to members in good standing (in other words, dues paid). Convention: Congratulations to all of the award and prize winners at Saturday�s annual convention. Thanks to all who attended. Weekends: Everybody should make every attempt possible to get in a long run during the weekends. The term �long run� may vary from person to person, but whatever you usually do, go a longer. If you run 3 days a week for 3 or 4 miles, go longer on the weekend. It�s lighter later since we changed the clocks, so use it to run. If you�re a 40 mile a week kind of person, make Sunday�s an 11 miler. Obviously, the long run is essential if you�re running Boston, and you only have a few left. As often stated on these pages, don�t be afraid to push your long run. You should be logging it as a taxing effort, so tossing in a couple of up-tempo 15 minute stretches wouldn�t be a bad thing. When you�re done, you�ll be happy that you did it. Wherever you�re at, schedule in a day when you stretch out the limit of your current fitness. The end results will be positive. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Happy start of the Spring Track & Field season, Rich Hart | | | | ptdoon Posts: 904 | posted: 03-23-09 3:31pm
I'd like to thank the HFC Board of directors for putting on another great HFC Convention. The food was great, the beer was smooth and the conversation, engaging. I thought the GP awards were great and very deep--a reason for everyone to get in shape in 2009. Again, thanks. | | | | runner0624 Posts: 23 | posted: 03-21-09 2:14pm
When are you going to set my fellow Omaha HFC Striders up so they can join the discussion board? We talked about it today during our run and I told them I'd ask. Get well soon!!! | | | | GiantsFan Posts: 1093 | posted: 03-20-09 10:34pm
7:00 - 8:00 Social Hour & Dinner 8:00 Business Meeting * Grande Prix Schedule - Review of 2008 - 2009 Schedule * Boston Marathon - Teams & Logistics * Club Finances - Current Status - '08 Expenses - Future Expenditures * Practice & Site Schedule * Equipment - Current Inventory - Future Purchases * New Business 2008 Year in Review 2008 HFC Club Awards 2008 Grande Prix Awards * Performance of the Year * Rookie of the Year * Comeback of the Year * Coach's Award * Quote of the Year * Ms. (Mr.) Congeniality * Performer / Member of the Year HFC Raffle The Social Hour will reconvene at the conclusion of the preceeding agenda. | | | | GiantsFan Posts: 1093 | posted: 03-20-09 10:11pm
The Striders will be hosting their annual raffle at the Convention on Saturday night. As Ed mentioned in a previous post, we ask that people bring a gift for the raffle table. The gift should have a value of $10 to $20. Bryan Van Dorpe will oversee the raffle. He will sell the tickets upon his arrival, and will draw the winners. Tickets will be 1 for $5, or 3 for $10. If you bring a gift for the table, you will be given a free ticket. While ownership of a ticket does not guarantee that you will win a prize, the purchase of additional tickets will increase your chances of winning. | | | | EFGroden Posts: 1060 | posted: 03-20-09 6:21pm
Our usual every other week training session occurs Saturday, March 21. Meeting time 9 AM. As many of our runners are still recovering from an excellent showing at the NB1/2, Yasso 880s on the docket: half mile intervals on the road mile course at your predicted marathon time. A 2:50:00 marathon time means a 2:50 half mile time. 90 seconds rest. Minimum 12, maximum 16. Remember it takes about a day per race mile to fully recover from a hard racing effort, so that half marathon is likely still in your legs. Hope to see you there. | | | | cdieh Posts: 840 | posted: 03-20-09 4:59pm
Is anyone going to Polaroid tomorrow? | | | | jake_os Posts: 1459 | posted: 03-20-09 1:14pm
Coaches' Two Cents: Joe Rubio Coach Joe Rubio Coach for the Asics Aggies (Open & Masters) I'm going to be upfront here. Joe is about my favorite coach on the planet. Not only does he know his stuff - the whole physiological, technical, and practical aspects of training - and have the experience of implementing that knowledge with hordes of runners, not only does he have a kick-butt resume that includes guiding Olympians and members of World Championship teams, not only did he coach the Aggies' Masters Men's 40-49 Cross Country Team to an unprecedented and still unmatched 4 straight USATF National Club Championships (1999-2002), not only all that but this too: he and his Aggies throw about the best post-race party that it's humanly possible to foist upon a bunch of raced-out, dehydrated, generally energy-depleted and undernourished distance runners. Joe trains his athletes right. He leads them to amazing places - and to great success. And then afterward he reminds them - and everyone in the race - that we're all here to have fun, that running is part of life - it's not life itself. I mean, really, who better to outline a master plan ... or should I say (take it Joe) ... Joe Rubio's Masters Plan Okay, I'm not going to add anything earth shattering to the normal masters considerations. Because it's really pretty simple: Take your recovery days easier - take them seriously. Do less hard sessions each week than when you were younger. Do less within each hard session. You can be "on" occasionally, so best pick the times you want to hammer wisely. It takes longer to get in shape as a masters athlete. And it takes much less time to fall out of fitness than 20 years ago [or 30 ... or 40]. Injuries take an eternity to get over, and there seem to be many more of them along the way. If you can stay healthy, you are way ahead of the game. Family first, career second, running third, beer a close fourth. Masters racing is all about fun and friendships. Above and beyond this, the advice I've given that has had the best results is pretty simple. Race consistently, race often, take your lumps, and don't wait to get to the starting line - it's the only way to get back on top. Much like your first season in High School cross country. Your Coach threw a singlet 2 sizes too big on you and said, "Get to the finish line as fast as you can! ... Then we'll go from there." Approach masters racing with the innocence of a High School freshman and you'll enjoy it a ton. Also, the greatest single event to really boost your fitness is the Mile. Race a few of those. Not only is it great fun, but it greatly boosts your overall fitness - plus it sharpens your racing skills like nothing else! | | | | gary Posts: 1948 | | posted: 03-19-09 9:45am Are up on YouTube. Here's one with Mike Miz and Corky mugging for the camera. Corky (2:18 into it) had the right idea of running next to the BumbleBee Woman to insure camera time. Other vids are up if you use NB 09 in the keywords. | | | | jjrenz Posts: 743 | posted: 03-18-09 2:33pm
I made it into the first corral with a #1908! Check it out at: http://www.baa.org/2009/cf/Public/EntryLists.cfm | | | | GiantsFan Posts: 1093 | posted: 03-18-09 2:14pm
HFC Workout, March 18, 2009 @ South Boston / Xaverian / Indoors @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up Road Workout: Southie: St. Patrick�s Day Run (a day late). Details are posted on the Message Board. Others: Hill Workout Polaroid � 200-200-400 x 3 or 4 Sets Southie - Crown of Thorns x 3 sets Track Workout: 2 x 200 5K pace 4 x 800 5K Pace 4 x 400 3K Pace Rest: 3 Minutes, then 2 Minutes Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: Hopefully, many of you will be attending the annual St. Pat�s run, but if not, enjoy the workouts. Stay steady with the intervals. Be consistent with the hills. Warm-down well, unless you�re coming from the last stop on Bryan�s schedule. Then, just get back however you can. Racing: Congratulations on the team�s outstanding performance in the Whaling City. One of our best team performances ever. The amount of PR�s was very impressive. Great job. Boston�s going to be special. HFC Clothing: The long-sleeve t-shirts and the hats are in. Everything will be available at the convention. Gary is in charge of the singlets. All items are only available to members in good standing (in other words, dues paid). Convention - March 21: The Convention will be held at the Village Manor Pub in Dedham. The evening will start at 7:00pm. The night�s agenda will include a club business meeting, the Grande Prix awards, the annual club honors, and an exciting raffle. Details regarding the evening, and the awards balloting can be found on the message board. Please try to vote and attend. Weekends: Everybody should make every attempt possible to get in a long run during the weekends. The term �long run� may vary from person to person, but whatever you usually do, try to go a bit longer. If you run 3 days a week for 3 miles, try to go five on the weekend. If you�re a 40 mile a week kind of folk, make Sunday�s an 11 miler. Obviously, for the marathoners, they�re essential. As often stated on these pages, don�t be afraid to push your long run. You should be logging it as a taxing effort, so tossing in a couple of up-tempo 15 minute stretches wouldn�t be a bad thing. When you�re done, you�ll be happy that you did it. Wherever you�re at, schedule in a day when you stretch out the limit of your current fitness. The end results will be positive. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Happy Spring (kind of), Rich Hart | | | | gary Posts: 1948 | | posted: 03-17-09 1:31pm Bettina is definitely showing her HFC pride! Here's an email she sent me after New Bedford. I'm not sure how to get a pic on the DB so I changed my mugshot to show the sticker. Gary "I noticed RTK and several other clubs with cars in the garage today had those oval stickers with the club name. So, in a fit of club pride, I ordered a bunch of these to be made up. I was going to bring them to the convention to give out but I wanted to post to the board that if anyone isn't going to the convention and wants one to let me know" Bettina | | | | speedstar3 Posts: 221 | posted: 03-17-09 9:50am
so far in 2009 HFC records set.. DMR(indoor) open mens 10:16.70 Open 13.1 -Scott W 1:09.08(is teague's 1:12.23 a masters record? ) 1500(indoor) masters Jason C. 4:14.5 800(indoor) masters Paul K. 2:04.29 just missed the 4x1600 record...next year? update the club records page? where are all the records there ? | | | | jake_os Posts: 1459 | posted: 03-16-09 3:21pm
Ohhh, it is happening. Our annual romp thru Southie visiting important historical landmarks is THIS WEDNESDAY MARCH 16!!! Meet at L St. Bathhouse at 6:45 with departure at 7pm. Some running is optional-preferred and not required! Santa Van Dorpe to provide intimate details tonight. | | | | Bettina Posts: 141 | posted: 03-16-09 8:43am
Hi All! Tony posted New Bedford pictures on Flickr at this link: http://www.flickr.com/photos/anthonyjross/sets/72157615298892179/ Let me know if you have problems accessing the gallery. | | | | m_shaw Posts: 47 | posted: 03-15-09 11:17am
Hello Striders, Thank you to all who sent in nominations for this year�s awards. Take a look at the nominations below and send your votes back to me at bismark98@hotmail.com. Please vote only once for each category! Votes must be sent by Friday March 20th at 6:00pm. Thanks-Meaghan Performance of the year * Jason Cakouros .- Olympic Trials * Brendan Lynch - 1:11 PR at New Bedford � * DMR @ Terrier Invitational * Lou's 4 x 1600 Relay @ BU � 1st place 17:58.48 Performer of the year * Jason Cakouros - Continued force on the roads and performance at the trials * Lee Danforth - Great Pub Series and Indoor season all while training for a marathon Member of the year * Jason Cakouros * Rich Hart * Gary McNamee * Bettina Toner Rookie of the year * Mara Lappin * Michael Mezejewski * Chris Teague * Bettina Toner * TJ Unger Come back of the year * Paul Kelly * Scotty Wiz Mr./Mrs. Congeniality * Jim Clifford * Andrew Holmes * Chris Kelly * Bettina Toner * Meaghan Shaw * Bryan Van Dorpe Quote of the year * "We should also add that Stiffler's mom is hot!" - Jason Cakouros on the introduction of new HFC Member Chris Stiffler * "Nice e-mail" Rich Hart on the message board * "Because I can and because I told myself that I would" - Matt Lynch | | | | hbrunner Posts: 661 | posted: 03-14-09 2:32pm
In case anyone missed it: In an astonishing race, freshman Lukas Verzbicas took down the national 5k record of 14:22.88 Solomon Haile had set only hours earlier at NSIC, running 14:18.42 in a nearly solo effort The NSICwas held in NY, At the Nike Indoor Nationals at Reggie Lewis Verzbicas ran the record. Old Record was Brad Hudson 14:29 run as a senior in 1984 | | | | John_Cleary  Posts: 3 | posted: 03-12-09 7:24am
I'll be rooting for you guys.Seems like ye have a great shot at finishing highup in the team standings judging by the team ready to the toe the line. | | | | jake_os Posts: 1459 | posted: 03-11-09 10:25pm
"That day, he laid out the drugs, dropped his trousers and I did as he asked." McNamee previously described injecting Clemens at the pitcher's apartment. In addition, he said "Sometimes it was in the Jacuzzi at Yankee Stadium." | | | | ScottyWiz Posts: 278 | posted: 03-11-09 10:08pm
Just a heads up for those looking to register online. It closes at noon on tomorrow. There's really no savings in registering online at this point rather than at the race; I just didn't want to have to deal with registering that morning. | | | | GiantsFan Posts: 1093 | posted: 03-11-09 7:49am
The NCAA is hosting all of their Division II winter championships (except for basketball) together in Houston. The concept isn't bad, because there are plenty of meets / matches to go see, and they have a bunch of events planned for the kids. The problem is that they had 200 more swimmers qualify than ever before, messing up the room availability, the gifts that they give the kids and coaches, and a few other logistical problems. The reason for the doubling of the swimming fields is the new suit. Those who watched the Olympics probably remember all of the talk about whether the suit was legal, and how dramatic a difference it made. The swimming comittee downplayed the significance of the impact, so the standards were kept similar to last year, and the result is a field that is 50% larger than any other year. Maybe we should get some of the suits for the Striders. | | | | GiantsFan Posts: 1093 | posted: 03-10-09 7:19am
HFC Workout, March 11, 2009 @ South Boston / Xaverian / Indoors @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up Road Workout: To be done as part of a distance run: 6 x 4 Minutes Rest = 3 minutes *** At least should include some hillwork (up and/or down). *** At least one should be done into a headwind, and try to finish with the wind at your back (if possible). Track Workout: 2 x 200 For both workouts Longer: (Total = 6400m) 2 x 1200, 2 x 800, 2 x 1200 Rest = 2 Minutes, 3 between sets Shorter: (Total = 5000) 2 x 800, 3 x 600, 4 x 400 Rest = 2 Minutes, or determined by the group. Pace = Tempo should get faster as the distance decreases. Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: For the road warriors, this week�s offering serves shorter intervals, with an increased number. Try to stay consistent. As you warm-up before the first hard stretch, try to plot your route. Enjoy the night. On the track, you have your choice. Let your current fitness and upcoming racing goals be your guide. If you are not ready to do either of these workouts, but want to do something on the track, try some 200�s or 400�s. Whatever it is, get out and get something done. Racing: Good luck to everybody running New Bedford. These are probably the strongest teams that we�ve ever brought to the South Coast, so kick some butt. The Big Green Wave invades the Whaling City. Good luck! HFC Clothing: The long-sleeve t-shirts and the hats are in. Everything will be available at the convention. Gary is in charge of the singlets. All items are only available to members in good standing (in other words, dues paid). Convention - March 21: The Convention will be held at the Village Manor Pub in Dedham. The evening will start at 7:00pm. The night will be filled with food and drink, and will also including a club business meeting, the Grande Prix awards, the annual club accolades, and our exciting raffle. Details regarding the evening, and the awards balloting can be found on the message board. Please try to attend. Weekends: Everybody should make every attempt possible to get in a long run during the weekends. The term �long run� may vary from person to person, but whatever you usually do, try to go a bit longer. If you run 3 days a week for 3 miles, try to go five on the weekend. If you�re a 40 mile a week kind of folk, make Sunday�s an 11 miler. Obviously, for the marathoners, they�re essential. As often stated on these pages, don�t be afraid to push your long run. You should be logging it as a taxing effort, so tossing in a couple of up-tempo 15 minute stretches wouldn�t be a bad thing. When you�re done, you�ll be happy that you did it. Wherever you�re at, schedule in a day when you stretch out the limit of your current fitness. The end results will be positive. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Time to head to Houston, Rich Hart | | | | EFGroden Posts: 1060 | posted: 03-09-09 8:12pm
Om Sunday, March 15 is the running of the New Bedford Half Marathon. All of our Boston Marathon entrants are encouraged to run, as well as anyone ready for the distance. Not only is this race an HFC GP event, it is also a USATF-NE event. To score for the team in the eyes of USATF-NE you need to be registered with them. Do it on the day of the race, maybe, or do it website-wise at www.usatfne.org. Club name is HFC Striders. Club # 111. A special reminder for the Boston Marathoners in our midst (have I metioned that they are plentiful, overflowing?), if you are going to NB (and we urge you to) you need to get after it early & often. For anyone who has never run this race: great racing course. You'll climb for the first 4 miles, run a gentle downhill for the next 5, cruise the beach for a couple (might be windy), climb for a bit and onto the finish. Streets are mostly closed and the organization is top notch. HFC has had very competitive teams in past years. This year, though, could be our best collective effort, with your race. Let's go get 'em! | | | | GiantsFan Posts: 1093 | posted: 03-08-09 11:13pm
The 23rd (?) Annual HFC Strider Convention will be held on Saturday, March 21, 2009 at the Village Manor Pub in Dedham. The pub, located on Sprague St., in the "Manor" part of town, hosted the event 3 years ago. Come join us for an evening of conversation, club business, awards, plenty of good food, and a fine array of beverages. The evening will start at approximately 7:00, and will end at a to-be-determined time. All members in good standing are welcome to attend (in other words, dues-paying). Dues will be accepted by Jim Clifford at the site. An approximate agenda is posted below. Additional agenda items for the business meeting can be sent to Rich Hart at www.umbtrack@aol.com. Nominations for the awards requiring a vote will be addressed on a later posting on the Message Board. Hope to see you on the 21st. AGENDA (Tentative): 7:00 - 8:00 Hospitality Hour w/ beverages and food 8:00 Business Meeting * 2009 Grande Prix Schedule * Boston Marathon teams * Club Finances * Practice & Site Schedule * Equipment * New Business ~ 9:00 2008 Year in Review 2008 Grande Prix Awards 2008 HFC Club Awards * Performer of the Year * Performance of the Year * Rookie of the Year * Comeback of the Year * Coach's Award * Quote of the Year * Ms. (Mr.) Congeniality * Member of the Year ~ 10;00 / 10:15 HFC Club Raffle Socializing to be continued until not allowed to go on. See you there. | | | | Andy_Smith Posts: 143 | posted: 03-08-09 6:36pm
Who said that recruiting out of state members was like pulling teeth? Not only do we have a new out of state member from Omaha but he can actually pull teeth! Tom Lewis of Elite Dental will join us on Patriots Day in Hopkinton. Tom has some solid PR's across all distances and hopes to join the "sub three" crowd on the big day. Isn't about time we had an HFC franchise in Omaha? Please join me in welcoming Tom to the club and cheer him along on the big day. Tom- please contact Gary for your HFC singlet. Cheers. Andy | | | | hbrunner Posts: 661 | posted: 03-07-09 5:31pm
I preregistered for New Bedford and now it seems apparent I won't be able to run, due to nagging injuries. Given the rising cost of entries maybe someone wants to use my number. Probably it should be someone who only is looking for a slow training run as at my young age of 55 you don't really have to run too well to place. I would rather have to explain a slow time than talk my way out of an unrealistic placing. | | | | EFGroden Posts: 1060 | posted: 03-06-09 9:58am
Our every other week sessions continue on Saturday, March 7. Meeting time is 9 AM at Xaverian. The interval escalation will subside this cycle, but the warmup/warmdown component will increase. On the road course: 8 x mile at a pace 30-45 seconds faster than marathon pace. Warmup, 3 mile minimum. Warmdown, 5 miles minimum with 2-3 miles at marathon pace. Non-marathoners are encouraged to do as much of the workout as they desire. Hope to see you there. New Bedford 1/2 arrives in another week. We will also be planning and plotting on Saturday, too. | | | | ScottyWiz Posts: 278 | posted: 03-04-09 1:46pm
Not sure how old this is but I found it kind of interesting... <.A HREF="http://www.marathonguide.com/features/firstmarathons/index.cfm?Story=Rodgers"> Bill Rodgers<./A> "My maximum mileage was two hundred a week, split between sixteen miles in the morning and thirteen miles in the afternoon, around Jamaica Plains pond." | | | | GiantsFan Posts: 1093 | posted: 03-04-09 1:12pm
HFC Workout, March 4, 2009 @ South Boston / Xaverian / Indoors @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up Road Workout: To be done as part of a long run: 3 x 9 or 10 Minutes (~ 1.5 Miles) Rest = 4 Minutes Track Workout: 2 x 200 For both workouts Choice #1: �The Teague� 1 x Mile 1 x 2-Mile 1 x Mile Choice #2: �The Standard� 6 x 800 (or 8) Rest =2 Minutes (4 min. between 3 & 4) Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: It�s strength day for the Striders. For those on the roads, try to push for 9 or 10 minutes. The pushes should be a little slower than 5-Mile race pace. At least one of the up-tempo stretches should include some hill-work. Be careful of ice, and traffic (snowbanks hide people from cars). If you go out into the wind, return with it at your back. It will get warmer soon. On the track, it�s also time to push up the distance with the Indoor racing season coming to a close. Strong, consistent repetition is the key. Keep the rest periods relatively short, and stay active during that time (if not jogging, at least moving/walking). Share the lead on the intervals, as it helps everyone. When you warm-down, jog counter-trackwise to balance the stress on the legs. If both of these workouts seem too long for you, try for 12 x 400�s. Take a short rest (90 seconds after each), with a slightly longer break after #�s 4 and 8. Racing: Congratulations to those who raced this weekend. Very good representation at the USATF meet in the Mile and the DMR. Also, congrats to those who braved the elements at Stu�s. Let�s have a big showing at New Bedford, and start the road year off well. HFC Clothing: The long-sleeve t-shirts and the hats are in. Everything will be available at the convention. Gary is in charge of the singlets. All items are only available to members in good standing (in other words, dues paid). Convention - March 21: The Convention will be held at the Manor Pub in Dedham (site of the 2004 or 5 event). The evening will start at approximately 7:00pm. The night will be filled with food and drink, and will also including a relatively quick club business meeting, the Grande Prix awards, the annual club accolades, and our exciting raffle. Exact details will be provided as we get closer to the event. Weekends: Get your long run done during the weekend. Your long run must be 3 or 4 miles longer than your usual distance run. As always, if you feel good, don�t be afraid to push it. Your long run may also be a hard run. Just make sure that it stays long. Look to the message board for running partners for the interval workout or the long run. Groups for Long Runs may be scheduling Saturday morning runs every other week (alternating with the Sat. Morn. Intervals). Look to the D. Board for info. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Warmer weather is coming, Rich Hart | | | | ScottyWiz Posts: 278 | posted: 03-03-09 2:43pm
...at approximately 2am Saturday night/Sunday morning: <A HREF="http://www.timeanddate.com/worldclock/astronomy.html?n=43">Bring me the sunlight, baby!</A> | | | | speedstar3 Posts: 221 | posted: 03-03-09 8:43am
HFC invited to come to bu tomorrow night 6:30. 10 bucks and a signed waiver will cover you.. let me know if you would like to attand.. pkellyjr@bu.edu limited space. i also may plan w sunday work out too.. tba | | | | BobbyBligh Posts: 111 | posted: 03-02-09 1:18pm
But not my band of brothers!!! Great job lately by folks like Ozfest, Kelzo, the whole DMR squad individually & as a TEAM, B. Lynch, J. Sullivan, Bruce, Joe & many others. You folks have been bustin yer crackers & it all paid off at the perfect time. So join me in tippin yer hat & saluting the courage. Tom Derderian said HFC Forever-these are dynamic times ( I can feel the winds of change)!! | | | | EFGroden Posts: 1060 | posted: 03-02-09 12:58am
Some new math: 2 x 1500 + 1 x DMR = VICTORY Runners did not wake up this weekend and decide to wander over to Reggie for a race. Runners, throwers, jumpers came into town for an invitation only event. While the travel requirement for our runners was relatively easy, the most important key that needed to be delivered was an invitation. And that invitation only is delivered if the runner or team has run fast this season. Guess what? Your compadres were racing around Reggie on Sunday. Very much invited guests because they are fast. And they ran fast. At the United States Indoor Championships. Fabulous indeed. Please take a generous, well deserved, victory lap! | | | | cdieh Posts: 840 | posted: 02-28-09 1:29pm
I assume some of you where there. Did Abdi let Bleday get too far out? How did the race play out?? Is there video of it? Sounds as though it was an exciting finish. | | | | Andy_Smith Posts: 143 | posted: 02-28-09 11:38am
I�d like to take the opportunity to welcome two new members to the club! Chris Stiffler of Omaha Nebraska joined this week. He has some impressive � marathon and marathon times and is looking to PR with a sub-three in Boston this year. Chris, we look forward to cheering you along on Patriots Day! Local strider Chuck Martin joins us from Norwell. Chuck adds some depth to the master�s squad with some impressive PR�s. He is also running Boston and judging by his past performances, will post an impressive time. Please contact Gary at glmcnamee @gmail.com to coordinate obtaining your HFC singlet. Thanks and welcome aboard! Andy | | | | Andy_Smith Posts: 143 | posted: 02-26-09 12:32pm
FYI All: - There are still spaces avaialble on the annual HFC golf trip! This is a fun time - Bouts of drinking periodically interrupted with long country walks spoiled by golf. When:25th 29th March Where: Gulf Shores, Alabama ( BYO Banjo) If you'd like to participate contact me at asmith5@babson.edu for more details. | | | | gary Posts: 1948 | | posted: 02-26-09 12:22pm Nice new mugshot! Hey is that Chris Kelly behind you on a tandem bike? | | | | GiantsFan Posts: 1093 | | posted: 02-26-09 11:09am http://www.boston.com/sports/schools/articles/2009/02/26/aiming_high/ | | | | GiantsFan Posts: 1093 | posted: 02-25-09 2:14pm
HFC Workout, February 25, 2009 @ South Boston / Xaverian / Indoors @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up Road Workout: To be done as part of a long run: �Step-Down�: 6 Minutes on, 5 Min., 4 Min., 3 Min., 2 Min., & 1 Minute (Tempo should increase slightly with each diminished distance) Rest = 3 Minutes Track Workout: 2 x 200 4 x 400 # 1 � Hard 200, then settle @ Race Pace. #2 - Steady Race Pace #�s 3 & 4 � Race Pace for 200, then push the 2nd 200. 2 x 200 Jog Up Start. Increase the tempo slightly each 50. Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: This is week #4 in our cycle, which means more of a focus on speed / turnover. This is still a relatively high volume workout, but the tempo of the intervals should get faster, as the distance gets shorter. At least a couple of the longer intervals should include some hills. Try to do the 1 minute push with the wind at your back. On the track, this workout should give you the opportunity to crank up the turnover, while still getting you to run some at race pace. Avoid running 4 400�s at the same pace. Very few races are run at exactly the same pace throughout, so this workout is designed to simulate what you find in a race. The last 2 400�s should help you to prepare for your late-race push. Don�t just jog into hard 200�s at the end. Run into the start, and then increase the tempo gradually, so the real hard striding is not done until the end. Enjoy. Racing: The great racing on the roads, and the track continue with several terrific performances last weekend. Let�s keep it going this weekend at the USATF Nationals. Good luck to our DMR, and the Master Miler. There were some very good State Class Meet results last weekend. In the Division I Boy�s meet, BC High came away with their first Class championship in over 40 years. They only had 6 points on the track, but wins in the HJ (just another ho-hum 6�11�) and the Hurdles by the future Stonehill Skyhawk Corey Thomas, along with several other field and hurdle places, won it for Coach John Normant. There were many terrific performances in the different classes, but one of the highlights was the 9:21.96 2-Mile turned in by junior Johnny Gregorek (some pretty good genetic links there). The All-State Meet is this Friday night at Reggie. The entries: http://miaa.ezstream.com/index.cfm?ChnID=314&SubID=-1&chncd=314,-1&itemid=4768&parid=-1&Org=MIAA&CFID=15152697&CFTOKEN=89423018 Collegiately, it�s New Englands weekend. The meet is Friday and Saturday at BU. The 2nd day of the NE�s in one of my favorite days in track, because it�s all finals, and the team battles are pretty intense. The entries are as follows: http://www.neicaaa.org/news/2009indentries.htm. HFC Clothing: The long-sleeve t-shirts and the hats are in. Everything will be available at the convention. Gary is in charge of the singlets. All items are only available to members in good standing (in other words, dues paid). Convention - March 21: The Convention will be held at the Manor Pub in Dedham (site of the 2004 or 5 event). The evening will start at approximately 7:00pm. The night will be filled with food and drink, and will also including a relatively quick club business meeting, the Grande Prix awards, the annual club accolades, and our exciting raffle. Exact details will be provided as we get closer to the event. Weekends: Get your long run done during the weekend. Your long run must be 3 or 4 miles longer than your usual distance run. As always, if you feel good, don�t be afraid to push it. Your long run may also be a hard run. Just make sure that it stays long. Look to the message board for running partners for the interval workout or the long run. Groups for Long Runs may be scheduling Saturday morning runs every other week (alternating with the Sat. Morn. Intervals). Look to the D. Board for info. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Happy Championship Week, Rich Hart | | | | jake_os Posts: 1459 | posted: 02-25-09 1:27pm
This weekend at Reggie Lewis. On Sunday at 5:32 pm, your HFC indoor track team is competing against national clubs in a Distance Medley Relay. The lineup: 1200 Chris Teague 400 TJ Unger 800 Leon Danforth 1600 Scott Wisnaskas Also competing as exhibitionists in the master's 1500 against the two top US 40+ milers are: Jafon Cotouverous Paul Kelly Good Luck men! | | | | cckelly Posts: 798 | posted: 02-24-09 10:29pm
Andy and I are gonna meet tomorrow at X (6:30) if anyone is interested. We are talking about a 10 miler. Ck | | | | runner0624 Posts: 23 | posted: 02-24-09 10:10pm
My wife is from St. Louis and I've been there numerous of times. There is a place called Forest Park that's appox. 4 miles west of downtown that's a really nice place to run. It's a 6+ mile loop trail that's marked every 1/10 of a mile. | | | | jake_os Posts: 1459 | posted: 02-23-09 10:40am
We had a tough act to follow last weekend's excellence which we did by posting some fast times on the roads and the oval. Congratulations to Rich Hart's Stonehill Skyhawks on their conference men's 2nd place (besting my alma mater) and women's 3rd place. At the USATF Ten Miler in Amherst, Brendan and new lad Graham Power (that is a great name) both ran very well: 35th Annual JONES GROUP REALTORS 10 MILE ROAD RACE February 22, 2009 10 Miles (USATF Certified #MA90020WN) Amherst, Mass. 34 30/122 M2039 55:54 5:36 Brendan Lynch 31 M 779 Dorchester MA HFC 39 34/122 M2039 56:31 5:40 Graham Power 20 M 780 Boston MA HFC | | | | MARAthon Posts: 25 | posted: 02-22-09 5:33pm
HAPPY BIRTHDAY BETTINA!!!!! Feel better so you can party like the rockstar that you are! | | | | cckelly Posts: 798 | posted: 02-21-09 11:52pm
Anyone running Stu's? I've never run but I'm hoping to do marathon pace for a chunk of it. It's probably not a great race to go all out on but can be a good training Boston prep. Heres the link www.cmsrun.org/schedule/entryforms/stus_2009.html | | | | EFGroden Posts: 1060 | posted: 02-20-09 9:39am
Every other week long interval workout on Saturday, February 21 at 9 AM, meet in the Xaverian parking lot. Intervals with the New Bedford Half Marathon in mind featuring downhill and uphill stretches. Begin at the mile start we have been using, but turn right down the hill at the first intersection, at thew bottom of the hill, take a U turn back up the hill, keep to the left at the top of the hill and proceed to the usual finish. Distance is just over 1.5 miles. The mile mark looks to be around the electrical box at the top of the hill. Your pace per mile should be 30 seconds faster than marathon pace, or your anticipated half marathon pace, if faster. This course will run about 15-20 seconds longer than 1.5 miles. Work both the uphills and downhills and be wary of any road sand at the turn around. Number of repeats = Lucky Seven. 2 minutes of active rest between intervals. Extended warmup and/or warmdown. Non-marathoners encouraged to join the fun. Hope to see you there. | | | | GiantsFan Posts: 1093 | posted: 02-18-09 1:20pm
HFC Workout, February 18, 2009 @ South Boston / Xaverian / Indoors @ 6:30 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up Road Workout: To be done as part of a long run: �Crown of Thorns� -- 4 Sets Rest break in between should be 2 to 3 minutes of running. At Xaverian, the hills can be done by going up one entrance, running the road across to the other and going down. Repeat as needed. Total distance should represent a good �D� day. Track Workout: 2 x 200 4 x �Broken-Up� 600�s: 400 @ goal to race pace 1 minute rest 200 fast 5 minute rest Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: This week�s entr�e is the celebrated �Crown of Thorns� workout, as part of the 4 week cycle. Next week will be the fourth week in the cycle, and will include the shortest (meaning quickest) intervals in the cycle. While running the hills, be aware of cars and any hidden slick spots. Work the up-hills, but don�t baby the downs. You also have to run downhill during races, and practice will allow you to find your most comfortable and efficient downhill running stride. On the track, we do a lot of these �broken-up� intervals at practice. They provide a very effective last-season interval session. The idea is that you simulate your goal race pace (or as close as possible), and will actually run the distance at that pace, with just a quick break (1 minute rest). They are effective for middle-distance people running broken-up 400�s and 500�s, to b-u 1000�s for the 5K folks. The rest in between sets should allow for a full recovery, because the goal is to run fast. Enjoy Racing: Congratulations to all who did such a terrific job of competing this past weekend. Good luck to all who are racing this weekend. If this is only the start, we�re going to have a special HFC year in �09. At this past weekend�s BU Valentine�s meet, it was cool to see the 2 sophomores from Providence College running together for their matching 3:57�s in the Mile. They move up on what is a very impressive All-Time list at PC. Seeing them click off the 58.�s reminded me of a young Jim Clifford during his halcyon days at PC. Or was it Dave Flannery? Good luck to our high school coaches during the State Class meets this weekend. Collegiately, for many, this is Conference weekend. Should be a good New Englands on the 27th and 28th. HFC Clothing: The long-sleeve t-shirts and the hats are in. Everything will be available at the convention. Gary is in charge of the singlets. All items are only available to members in good standing (in other words, dues paid). Convention: At this time, the Convention will be held at the Manor Pub in Dedham (site of the 2004 or 5 event). The evening will start at approximately 7:00pm. The night will be filled with food and drink, and will also including a relatively quick club business meeting, the Grande Prix awards, the annual club accolades, and our exciting raffle. Exact details will be provided as we get closer to the event. Weekends: Get your long run done during the weekend. Your long run must be 3 or 4 miles longer than your usual distance run. As always, if you feel good, don�t be afraid to push it. Your long run may also be a hard run. Just make sure that it stays long. Look to the message board for running partners for the interval workout or the long run. Groups for Long Runs may be scheduling Saturday morning runs every other week (alternating with the Sat. Morn. Intervals). Look to the D. Board for info. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Happy President�s Week and hope that you�re enjoying the school vacation, Rich Hart | | | | runner0624 Posts: 23 | posted: 02-18-09 11:59am
I'm doing a race here in Omaha this weekend and wanted to know if anyone had any advice for me. Its a race up a First National Bank building that has 40 floors. I did this race last year couldn't believe how hard it was. I thought I would be able to run 2 steps at a time with no problem. After 2 floors of that and my heart rate maxed out I had to walk for a few floors. I got my groove back toward the end and was able to run(o.k. jog) this last few floors. Do they have any of these types of races in Boston and if so and tips would be handy. thanks | | | | gary Posts: 1948 | | posted: 02-17-09 10:44pm WoW! 13 entrees for today! What are YOU doing HFC Strider? | | | | jake_os Posts: 1459 | posted: 02-15-09 6:26pm
This was arguably one of HFC's fastest racing weekend of all time. Kicking it off on Saturday at the BU Valentine meet, we had four AMAZING races! Also Saturday, HFC scored high at the Bradford Valentine 5 miler and at the MV20, where ageless JL JT John Jack Sullivan was a huge surpise in the top ten. Sunday, HFC continued to race fast at the Old Fahioned 10 miler in Foxboro. Check this out: | | | | gary Posts: 1948 | | posted: 02-13-09 7:38pm Our crews are really shaping up! What's the scoop with submitting our teams for Boston Jason? We have a speed demon Master from Omaha as well as Graham Power from the Emerild Isle....etc. My gawd...it looks like we may becoming an actual legit club! Back to the question: How do we submit teams by name? | | | | ScottyWiz Posts: 278 | posted: 02-12-09 10:55pm
Check out these two clips from a Peter Snell documentary (warning: it's obviously pretty dated, ha ha): http://www.nzonscreen.com/title/peter-snell---athlete-1964 | | | | ScottyWiz Posts: 278 | posted: 02-12-09 11:40am
From NJ's blog (someone had asked him to describe his typical day: "ok boring as it is: 8AM alarm goes off, 8:15 drag butt out of bed, rest of me follows 8:30 eat toast, drink water, check email and facebook, respond to nothing 9:00 morning run (do isometrics and Active stretching before) 10:10 drink chocolate milk or eat yogurt, then make breakfast, usually oatmeal (this morning 1 cup oatmeal, 1/4 cup raisins, 1/4 cup dried cranberries, 1/2 cup frozen blueberry's, 1 1/2 tbs honey, 1 cup milk, I only mention this because it was delicous and the highlight of my day) respond to emails during breakfast -the only mutli tasking I do all day 10:40 shower 11 get in car drive to cambridge for MAT appt. 12 MAT appt. 1:30 drive home from MAT 2:15 get home eat lunch, tuna fish sandwich or baked potato's usually 3:00 go to UML gym to run with guys, 3:30 actually start 3 pm run (wasted time talking waiting for kids and doing isometrics(almost always) and ais(only on days I'm being real motivated) 4:40 drink chocalate milk, if don't have get something out of vending machine with change stolen from gary's desk. 5:00 if motivated take shower, if not just get dressed and walk home 5:15 to 5:45 think about what to eat, check email/ waste time stalking people on facebook and complaining about being hungry. 5:45 finally start making dinner 6:15 eat 6:45 clean up 7:00 check email if not many get right back to letsrun and stalking people on facebook ( i use these two things alternatly to fill my time and make me a less productive memeber of society) 8:00 declare I'm bored and call somebody on the phone. Usually mean to use this time to read but lately instead i just call somebody and only read if they don't answer. 9:00 hungry again have second supper, continue screwing around online and hanging out with roommates Try to be in bed by 10, more often it drifts to 11. thats about a normal day. If I don't have MAT I'll either come over to the gym or make a better lunch or read. As you can see I have about the easiest most laid back schedule available to man today. sorry for the spelling mistakes above but i've got to go grocery shopping before I can make dinner tonight and I'm starving." I wish I had this kind of "free" time. Actually, this looks eerily similar to Gary's typical training day (ha ha). | | | | jake_os Posts: 1459 | posted: 02-11-09 11:40pm
We are still evaluating the schedule. The format will be similar with less bonus races this year. Hopefully, there will be one race per month from March through November or December. So far we have: March 15 New Bedford Half MARAthon http://newbedfordhalfmarathon.com/ April 5 Doyle's Emerald Necklace 5 Miler | | | | AjHDr0p Posts: 765 | posted: 02-11-09 7:50pm
Lots of races happening this weekend....especially at BU. I was planning on doing the Foxboro 10miler if anyone wanted to join and meet up. There's also a 5k. http://www.wampanoagroadrunners.org/oftm.html | | | | GiantsFan Posts: 1093 | posted: 02-11-09 3:20pm
HFC Workout, February 11 & 12, 2009 @ South Boston / Xaverian / Reggie @ 6:30 / 7:15 (Track) Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up Road Workout: To be done as part of a long run: 5 x 5 Minutes (One should be done into the wind, one should be done over hills, and the last one should be done with the wind at your back) Rest = 4 Minutes Track Workout: 2 x 200 2 x 800 1st 400 @ Race, 2nd 400 @ Goal 2 x 600 1st 300 @ race, then go 2 x 400 Strong @ Race � 3 or 4 per. 2 x 200 Work on quick turnover. Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: On the roads, we will continue to go with a 4 week cycle, starting with long pick-ups (last week�s 10 minutes), and getting shorter and quicker. Hills will be run once a cycle (probably next week). Plan your loop ahead of time, so the uphills, and winds will be utilized. On the track, a little longer intervals to complement last (and next) week�s speedwork. Rest time can be determined by the group, with longer rest for the faster intervals. When the goal is to run fast, utilize your rest so you�re tired, but able to run fast. Running Routes: As the weather gives us a break, run different loops, and make sure that you get out. Run long, and take advantage of the �warmer� days and nights. Save the multi-loop courses and the treadmill runs, for when there is too much snow to do anything else. HFC Clothing: The long-sleeve t-shirts and the hats are in. Everything will be available at the convention. Gary is in charge of the singlets. All items are only available to members in good standing (in other words, dues paid). Convention: We will have the details, (date, time, food, awards, etc..) by next week�s workout posting. The location, and date have been changed recently, so the exact details are forthcoming. Weekends: Get your long run done during the weekend. Your long run must be 3 or 4 miles longer than your usual distance run. As always, if you feel good, don�t be afraid to push it. Your long run may also be a hard run. Just make sure that it stays long. Look to the message board for running partners for the interval workout or the long run. Groups for Long Runs may be scheduling Saturday morning runs every other week (alternating with the Sat. Morn. Intervals). Look to the D. Board for info. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Happy Valentine�s Day, Rich Hart | | | | gary Posts: 1948 | posted: 02-11-09 2:59pm
Anyone heading over? 6:30 at L st. | | | | Bettina Posts: 141 | posted: 02-10-09 5:11pm
Any word on this year's convention? | | | | EFGroden Posts: 1060 | posted: 02-06-09 1:34pm
Sorry for the delayed posting. The workout for Saturday, February 7th is ON!. 9 AM meeting time at Xaverian, as usual. Half miles this week to be run on the road mile course we have been using this year. Circuits of 4 x half mile where you'll run the first 2 intervals in the direction you've been running the road miles, reverse direction for the next 2 intervals to bring you back to the beginning. The marathoners should do 5 circuits. 90 seconds of active rest between every interval, no extra rest between circuits. Your time should be no slower than the pace you have been completing the road mile intervals, but not any faster than your goal marathon time (where a 2:50:00 marathon goal equates to a 2:50 half mile interval time). For the non-marathoners, please run as many as you can, taking some extra rest, if needed. Extended warmups and warmdowns are always encouraged. Hope to see you there. Ed | | | | mc.lynch Posts: 599 | posted: 02-06-09 12:16pm
Maybe I've missed it, but I don't see a posting on this. Is there a workout scheduled this Sat AM. If yes, I can probably attend though need to check on family schedule. I've missed a couple of days because of work and family commitments and time to get back at it! | | | | BruceRogers Posts: 152 | posted: 02-06-09 9:26am
Are any HFCer's aprticipating? Are any HFCer's attending? Bruce | | | | ScottyWiz Posts: 278 | posted: 02-04-09 2:26pm
The Arboretum loop that I've been training on all winter looks eerily similar to this course: http://www.boston.com/bigpicture/2009/02/tough_guy_challenge_2009.html | | | | GiantsFan Posts: 1093 | posted: 02-03-09 2:33pm
HFC Workout, February 3 & 4, 2009 @ South Boston / Xaverian / Reggie @ 6:30 / 7:15 (Track) Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up Road Workout: To be done as part of a long run: 3 x 10 Minutes Tempo Pace Rest = 4 Minutes Track Workout: 2 x 200 2 x 400 Rest = 2 or 3 Minutes 6 x 200 or 2 x 200 4 x 600 Race Pace 3 x 400 Pace should drop by a second (or 2) per 100. 2 x 300 Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. The Workout: Long tempo on the distance run (be careful of your footing). Up-tempo on the track. The shorter workout would be for someone running Saturday or the 400, and the longer intervals would be for the rest of the DMR. Running Routes: Get out where and when you can. As stated before, parking lots, and municipal areas usually plow relatively early. Do what you can, and the satisfaction of the run will outweigh the difficulty. HFC Clothing: The long-sleeve t-shirts and the hats are in. Everything will be available at the convention. Gary is in charge of the singlets. All items are only available to members in good standing (in other words, dues paid). Weekends: Get your long run done during the weekend. Your long run must be 3 or 4 miles longer than your usual distance run. As always, if you feel good, don�t be afraid to push it. Your long run may also be a hard run. Just make sure that it stays long. Look to the message board for running partners for the interval workout or the long run. Groups for Long Runs may be scheduling Saturday morning runs every other week (alternating with the Sat. Morn. Intervals). Look to the D. Board for info. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Good Luck Jason, Rich Hart | | | | Andy_Smith Posts: 143 | posted: 02-02-09 6:26pm
Hi all, I�d like to apologize to all of the recent new members for not announcing them to the club sooner! In an effort to get back on track here is a complete list of new members that joined the club in the past several months. They are posted in chronological order of joining. If I missed anyone- please let me know. On behalf of HFC I�d like to take the opportunity thank you for joining and welcome all of you to the club! Bettina Toner � Not so �new� anymore, Bettina is a familiar face at the workouts! From Dedham and running Boston this year with a Club waiver. Justin Renz � Justin hails from Milton and ran 2:54:20 last fall at the Bay State Marathon Mara Lappin � A local gal from Dedham and another familiar face at the workouts! Also running Boston this year with a Club waiver. Phil Parks � From Abington, Phil has some impressive times and is looking to improve after a long lay off. Jamie George � From Quincy, Jamie wants to focus on workouts and improving running form and speed. Chris Teague � The local legend himself has decided to don the green shirt! Should keep Cak in his toes. Ran the opening leg of the record-setting DMR. David Sutej One of the crazy dudes from Omaha! Hopes to break 3 in Boston and sends thanks to the hotel McNamee for hosting the Omaha squad on Patriots Day. Once again, apologies for the delayed announcement. If you don�t have your HFC singlet yet, please contact Gary McNamee at glmcnamee@gmail.com and he will coordinate. Thanks, Andy Smith | | | | gary Posts: 1948 | | posted: 01-31-09 3:46pm Got the word DW is an icy mess on the Avon side. Sure enough it is. Mimi is still running on the Boston course. Drop me a line if interested. You are left up to your own designs this Sunday but stay tuned for future runs. Gary | | | | gary Posts: 1948 | | posted: 01-30-09 6:40pm Hey Striders! In addition to the weekly HFC Tuesday night track workouts, Wednesday night speed workouts and alternating Saturday repeats at Polaroid, the long runs are commencing. Many have done these on their own or hooked up with one or two. Starting February, perhaps we could get more organized on these? Point being, like Saturdays at the Roid, if enough show up we can have paced groups run so as to not make some too easy and others (like yours truly) speed up. THIS Sunday holds 2 venues (so far). The first is being setup on the Boston Marathon Course by Mimi Fallon. She plans to run a 20 miler on the course. She can chime in but I believe she mentioned meeting at the top of Heartbreak at 9:00 a.m. Let me know if you need details. The next venue will be hosted by me and held at DW Field Park in Brockton (Rocky Marciano country) at 10:30 a.m. I know this is late for many but unfortunately, I have family obligations in the earlier a.m. DW is a great place and very runner friendly. The loop around the reservoir is 3.6 miles (which can also be cut to ~2 if need be.) You can obviously do as many as you like but 4 loops is the norm. If you run from the parking lot just off Oak Street (which is where we usually meet), it's closer to 14.8 miles. My goal for Sunday is 4 & 1/2 loops or ~17 miles. Many in this group run at DW starting at 8 or 9 a.m. As far as I know, most are training for Boston. Finally, I plan to host some long runs for the HFC Crew out of my home in February/March. A 20 miler (not there yet) followed by some brunch. Showers will also be available. I'll keep y'all posted. I hope everyone can find someone to run with this weekend. Shoot me off an email or reply all if you have any questions. Happy running Gary | | | | GiantsFan Posts: 1093 | posted: 01-27-09 1:45pm
HFC Workout, January 27 / 28, 2008 @ South Boston / Xaverian / Reggie @ 6:30 / 7:15 (Track) Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up Road Workout: To be done as part of a long run: Pick-Ups = 1 x 6 Minutes 2 x 4.5 Minutes 3 x 3 Minutes ** Rest = 2 to 3 Minutes ** Try to do the last interval with the wind at your back. Track Workout: 2 x 200 3 x 400 @ Mile Pace + 3 / 4 3 x 400 @ Mile Pace 3 x 400 @ Goal Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Tonight�s Workout: The Road Workout is to do some up-tempo running in a distance-run setting. As always, distance times can be adjusted according to points of distinction (example = specific intersections, the start of a hill, monument, etc..). Hills can (should) be included in a couple of your intervals, if possible. On the Track, the intervals should increase in speed as the fatigue builds. Good race progression workout. Rest intervals can be decided by the group, but a full 3 minutes is recommended for at least the last set. Running Routes: Get out where and when you can. As stated before, parking lots, and municipal areas usually plow relatively early. Do what you can, and the satisfaction of the run will outweigh the difficulty. HFC Clothing: The long-sleeve t-shirts and the hats are in. Everything will be available at the convention. Gary is in charge of the singlets. All items are only available to members in good standing (in other words, dues paid). Weekends: Get your long run done during the weekend. Your long run must be 3 or 4 miles longer than your usual distance run. As always, if you feel good, don�t be afraid to push it. Your long run may also be a hard run. Just make sure that it stays long. Look to the message board for running partners for the interval workout or the long run. Groups for Long Runs may be scheduling Saturday morning runs every other week (alternating with the Sat. Morn. Intervals). Look to the D. Board for info. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Happy St. John Bosco Feast Day (January 31), Rich Hart | | | | corcoran Posts: 584 | posted: 01-27-09 8:54am
Who is going? | | | | Andy_Smith Posts: 143 | posted: 01-26-09 8:50pm
Come and join us for a fun afternoon of pool and darts! Flat Top Johnny's have kindly donated the use of their pool tables and tournament director from 1-5 pm. 100% of the $15 cover charge goes to the Leukemia and Lymphoma Society in support of Andy's Boston Marathon fund raising efforts. After the great success of last years event I'm really looking forward to hopefully seeing you all again this year! Feel free to forward this invite to your friends! First class pool & darts venue - won "Best of Boston" 5 consecutive times! * All 12 pool tables and darts are free for the duration Cash bar and menu Tournament registration ends at 1-30pm! o Pool doubles best of 3, single elimination * Flat Top Johnny's T shirts for the winning teams! * If you don't want to play in the tournament but want to play pool, tables will open up quickly as the tournament progresses * Fans welcome! Come and have fun and cheer your team on * Parking is validated at the One Kendall Square parking garage (max $5) If you can't make the party but would like to make a donation, click here http://pages.teamintraining.org/ma/boston09/andysmith href="http://pages.teamintraining.org/ma/boston09/andysmith"> Nearest T stop is on the red line Kendall/MIT For driving directions, click here www.flattopjohnnys.com/contact.htm | | | | jake_os Posts: 1459 | posted: 01-25-09 11:32pm
BLynch shoes some fitness taking second overall at the rugged Derry Prep 16 miler! Holy Hills, Batman! Did anyone else run Derry? 14th ANNUAL BOSTON PREP 16 MILER 25 JANUARY 2009 ***** MEN'S ORDER OF FINISH RESULTS ***** RESULTS BY NEW ENGLAND TIMING Place O'All Name No. Ag City St Time Pace ===== ===== ======================= ===== == ================ == ======== ===== 1 1 Andy McCarron 455 26 KEENE NH 01:31:40 5:44 2 2 Brendan Lynch 537 30 DORCHESTER MA 01:33:37 5:52 3 3 Greg Ward 701 37 WEST BOYLSTON MA 01:34:48 5:56 | | | | EFGroden Posts: 1060 | posted: 01-22-09 5:31pm
Our every-other-week long interval workout will be run on Saturday, January 24th at 9 AM. Meet, as usual, in the Xaverian parking lot. This week the workout is 8 to 10 x mile, 2 minutes rest, same course as last time. For the marathoners, keep the pace at a consistent 30 to 45 seconds faster than projected marathon pace. Don't forget to do a nice, long warmdown. Non-marathoners are encouraged to attend and do as many miles as you think is reasonable. We'll get creative in a couple of weeks. If you are running the Boston Prep 16 miler on Sunday instead of the workout, run as many of the miles at marathon pace as possible, even if the race becomes a tempo-type effort. | | | | Bettina Posts: 141 | posted: 01-20-09 1:30pm
Does anyone have any recommendations for someplace to get custom foot orthotics? Thanks! | | | | GiantsFan Posts: 1093 | posted: 01-20-09 12:38pm
HFC Workout, January 20 / 21, 2008 @ South Boston / Xaverian / Reggie @ 6:30 / 7:15 (Track) Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up Road Workout: To be done as part of a long run: 5 x 4 Minute Pick-Ups (approx. 1000m) Rest should be steady running for same duration as the interval. Times can be adjusted to run to specific points (Intersections, Lights, etc..), but totals should remain the same (20 minutes). Track Workout: 2 x 200 3 x 600 (400 @ race pace + 2/3 seconds, last 200 @ race or goal) 3 x 400 (300 @ race pace, last 100 strong to finish) Rest: 2 Minutes to3 Minutes (Group can decide). Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Tonight�s Workout: The road workout will continue to reinforce strength building, and getting in miles. The pick-ups should be consistent and taxing, but not racing. Get stronger, so when the weather breaks, speed can be added. Fast races will follow. On the track, the workout will help you to match the moves that are often made during a race. It is rare that a race is run in even intervals. Altering your pace during the interval, helps you to adjust in a race. The pace of the 100�s at the end of the 400�s can be determined by the members of the group, in response to their bodies recovery after racing this weekend. Running Routes: As stated last week, and elsewhere by many others, get through the difficult weather in any way that is an option. Multiple loop routes may be boring, but the boredom is outweighed by the knowledge that you are progressing, and overcoming obstacles. Find parking lots, shoveled-off tracks, or any area that provides an opening to run without sliding and falling, or without putting yourself in harm�s way on the roads. No matter what the weather, keep running. HFC Clothing: The long-sleeve t-shirts and the hats are in. Everything at the convention. Gary is in charge of the singlets. All items are only available to members in good standing (in other words, dues paid). Weekends: Get your long run done during the weekend. Your long run must be 3 or 4 miles longer than your usual distance run. As always, if you feel good, don�t be afraid to push it. Your long run may also be a hard run. Just make sure that it stays long. Look to the message board for running partners for the interval workout or the long run. Groups for Long Runs may be scheduling Saturday morning runs every other week (alternating with the Sat. Morn. Intervals). Look to the D. Board for info. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. One week closer to warm, Rich Hart | | | | Andy_Smith Posts: 143 | posted: 01-19-09 6:57pm
Hope you had a great holiday season and are feeling philanthropic because I�m running the Boston Marathon again this year for the Leukemia and Lymphoma society and need your help ! In this lousy economy it is even more important than ever to dig deep and help fund this important research. Leukemia, lymphoma and myeloma will cause the deaths of an estimated 52,910 people in the United States this year. These blood cancers will account for nearly 9.4 percent of the deaths from cancer in 2008 based on the 565,650 total cancer-related deaths. Every ten minutes, another child or adult is expected to die from leukemia, lymphoma or myeloma. This statistic represents nearly 145 people each day, or six people every hour. In the past decade, the five-year survival rate for children suffering from Leukemia has risen from 4% to 81%. Still tough odds, but its a great improvement. So please dig deep and donate on line here: http://pages.teamintraining.org/ma/boston09/andysmith or if you don�t like that new fangled on-line stuff, e-mail me at asmith5@babson.edu and I will send you a real paper donation form. Every $$$ makes a difference. Hope you enjoy the holiday season. Cheers. Andy | | | | Andy_Smith Posts: 143 | posted: 01-19-09 6:55pm
Hope you had a great holiday season and are feeling philanthropic because I�m running the Boston Marathon again this year for the Leukemia and Lymphoma society and need your help ! In this lousy economy it is even more important than ever to dig deep and help fund this important research. Leukemia, lymphoma and myeloma will cause the deaths of an estimated 52,910 people in the United States this year. These blood cancers will account for nearly 9.4 percent of the deaths from cancer in 2008 based on the 565,650 total cancer-related deaths. Every ten minutes, another child or adult is expected to die from leukemia, lymphoma or myeloma. This statistic represents nearly 145 people each day, or six people every hour. In the past decade, the five-year survival rate for children suffering from Leukemia has risen from 4% to 81%. Still tough odds, but its a great improvement. So please dig deep and donate on line here: http://pages.teamintraining.org/ma/boston09/andysmith or if you don�t like that new fangled on-line stuff, e-mail me at asmith5@babson.edu and I will send you a real paper donation form. Every $$$ makes a difference. Hope you enjoy the holiday season. Cheers. Andy | | | | gary Posts: 1948 | | posted: 01-18-09 12:57pm Was cancelled so nobody feel bad for bailing. This does not excuse you from a long run! Either tomorrow or like me, later in the snow. | | | | jake_os Posts: 1459 | posted: 01-16-09 11:11am
All Marathoners should have entered the race by now. If anyone has not entered yet, please do so immediately. The race will be full by the end of January or earlier! | | | | EFGroden Posts: 1060 | posted: 01-13-09 5:39pm
If you are looking ahead to the spring road racing schedule for longer events, here�s the line-up. Note that the 10 miler in Amherst, MA on 2/22 is the USATF-NE GP opening race. New Bedford often has a big HFC presence. A few people have posted their intentions for the Raynham 15K this weekend. Please be so kind to post your racing intentions for any and all future events. � Sunday, January 18, Frostbite 15K, Raynham, MA � Sunday, January 25, Boston Prep 16 miler, Derry, NH � Sunday, February 15, Hampton Half Marathon, Hampton Beach, NH Old Fashioned 10 miler, Foxboro, MA � Sunday, February 22, Hyannis Half Marathon, Hyannis, MA Jones Group 10 miler, Amherst, MA (USATF-NE GP) � Sunday, March 1, Quonset Point 10 miler, North Kingstown, RI � Sunday, March 15, New Bedford Half Marathon, New Bedford, MA Run to the Beach 30K, North Andover, MA � Sunday, March 29, Eastern States 20 miler, Kittery, ME � Sunday, April 6, Great Bay Half Marathon, Newmarket, NH Some winter workout questions: Should we think about meeting every Saturday morning at Xaverian, instead of every other Saturday? Would the marathoners care to meet on the alternate week to do their long run while the non-marathoners run a workout in Polaroid? Do the non-marathoners want to do a Polaroid workout every week? Please post your thoughts. Thanks. P.S. No one will be forced to run Bobby Bligh�s 20 loops of the road mile course, but we will take volunteers! | | | | jake_os Posts: 1459 | posted: 01-13-09 2:55pm
HFC Workout, January 13 / 14, 2008 @ South Boston / Xaverian / Reggie @ 6:30 / 7:15 (Track) Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up Road Workout: To be done as part of a long run: Crown of Thorns x ??? (It�s been a month, it�s time.) Number to be determined by the group. Rest in between should be short. Track Workout: 12 x 400 (To be done in sets of 4) Set #1: 3K Pace (Short Rest) Set #2: Mile Pace (Add 30 seconds to the rest) Set #3: Goal Mile Pace (Don�t be afraid to get a little snappy at the end) Minimum 15 minute warm-down Recommended: 6 Strides on a straightaway or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Tonight�s Workout: Both workouts are �back to basics� type workouts (quoting Cak regarding the track work). Be strong, and keep the rests short. The groups can partly determine rests and number (Crown workout). Enjoy the weather. HFC Clothing: The long-sleeve t-shirts and the hats are in. I will notify people when I�ll be able to attend practice to distribute the items. I obviously will have everything at the convention. Gary is in charge of the singlets. All items are only available to members in good standing (in other words, dues paid). Running Routes: Run where you can. If it means driving to a parking lot and doing a ton of loops after people leave, so be it. I know that it was posted about Geb running up and down the hallways of a hotel, and it is true. We have all made dramatic adjustments to get in your training which suits your situation and the weather. During the weekends, industrial parks are often relatively unused, so that might provide you with some open terrain. Schools are also usually plowed well, and might provide parking lots and open space. Areas like the Aboreteum, or other parks often have plowed paved roads. It may mean repetition, but it still results in a good run. Use what you have. Having coached at a high school with extremely limited facilities, we ran a few 8 milers in a parking garage when the weather was real bad. Make do with what you have. Get your runs in. Weekends: Get your long run done during the weekend. Your long run must be 3 or 4 miles longer than your usual distance run. As always, if you feel good, don�t be afraid to push it. Your long run may also be a hard run. Just make sure that it stays long. Look to the message board for running partners for the interval workout or the long run. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Enjoy the weather, Rich Hart | | | | Bettina Posts: 141 | posted: 01-11-09 4:16pm
Are any Striders planning to run the Frostbite 15K next Sunday in Raynham? Mara and I will be there. | | | | gary Posts: 1948 | posted: 01-09-09 5:46pm
Well, sort of. Here's a chance for your "input to have impact." A while back, Saucony contacted HFC to see if any of its members were interested in being a wear tester for them. Saucony provides you with free pre-release models, you wear them running for a 6 week period providing them with wrtten feedback and then return them prepaid postage. A good deal, yes? You provide valuable feedback to them in the design of the test shoes and they provide you with, well free test shoes. If you're interested you should contact Catherine Miller. Tell her you run for HFC and would like to sign up. According to Ms. Miller: The sizes we need are Men's - 9, 10, 11, 12 and Women's 7, 8, 9. Unfortunately, we very rarely test in sizes other than these... If the shoe fits...I get my 1st pair next week. Feeling faster already. Here's her info: Catherine Miller | Fit and Wear Technician - Saucony | Stride Rite International | 191 Spring Street, Lexington MA 02420 | ph: 617.824.6183 | fax: 617.616.6183 | Catherine.Miller@striderite.com Stride on | | | | EFGroden Posts: 1060 | posted: 01-07-09 3:09pm
Marathon Preparation Philosophy and Approach My marathon preparation philosophy combines elements of personal experience, ideas gleaned from published works by various experts, ideas gleaned from discussions with miscellaneous runners and voices in my head. While the basic framework has not varied significantly in recent years, my thoughts about marathon preparation change and evolve all the time. As a result, our annual Boston Marathon preparation becomes an incubator for some new approaches or new looks at old approaches. Key elements that form the foundation of marathon preparation: � 2, sometimes 3, essential workouts each and every week � Essential workouts are a rotation of very long runs, long intervals and short intervals � Fill-in mileage should be routine on non-essential days � Get in the habit of running while tired � Get in the habit of �running a little bit more� as often as possible � Run a small schedule of races Lifestyle It�s best to bend your lifestyle to fit marathon preparation, not the other way around. Get adequate sleep and rest; hydrate every day; eat a healthy, well-balanced diet, making sure you listen to your body for suggestions; give a priority to your daily workouts; be excited about both the training and the race. Unlike training for shorter races, marathon preparation will command much of your time and energies. Make sure your family and employer are in tune with your quest and support it. Dings, pings and pains Just as Jim Morrison reminded us that �no one gets out of here alive�, so, too with marathon preparation, no one will glide through without incident. It�s logical and comforting to view marathon preparation as a straight line where everything builds ratably and steadily towards your date with destiny. There are few, if any, human endeavors that follow a straight line. You will have set-backs due to injury, malaise, exhaustion (physical and/or mental and/or emotional), scheduling conflicts or any number of reasons. You will experience some unexpected set-backs and it will be important for you to recognize them as they occur and readjust your marathon preparation accordingly. Do not suffer through these periods alone. Make a phone call, send an email, post a message on the website. HFC has a lot of marathon experience in our midst (that would be anyone who has ever run one � the list is surprising long) and every one of these veterans is willing and able to help. Be excited! Get emotionally invested in your marathon preparation. Get emotionally invested in your race. I urge you to not view the marathon as a tough slog and something to be survived. The marathon is a race and like any race it requires from you a performance goal, pacing strategy and a plan for the energy continuum of depletion/conservation/restoration. Unlike races at shorter distances, you will be getting one shot at a marathon after the completion of your preparation. You owe it to yourself to make the most of it on race day. This also means that you owe it to yourself to make your marathon preparation as honest as possible in the weeks leading up to the marathon. Equipment Please be proactive in acquiring new shoes and break them in accordingly. One of the major causes of injury is worn out shoes. Buy early; buy often; remember to rotate. Workout schedules I'll post workout schedules periodically, including the bi-weekly interval workouts every other Saturday. | | | | EFGroden Posts: 1060 | posted: 01-07-09 10:36am
Winter Workouts Bi-weekly winter weekend workouts for 2009 will begin Saturday, January 10 at 9 AM. Meet at Xaverian, as usual, and we will proceed to the road mile course in Polaroid. For the marathoners, this week�s workout is 6-8 x 1 mile, 2 minutes active rest, pace is 30-45 seconds faster than projected marathon pace. Note about the course: there is a chain across the road near the � mark. In order to keep the turns to a minimum, we will start just after the chain and finish just before the chain. The intervals should be followed by a medium length warmdown. Non-marathoners are very much invited to join the workout for as many repeats as you desire. These workouts are base-building, strength exercises. 2009 Boston Marathon We will be featuring an eclectic mix of runners at the Boston Marathon this year. Many qualifiers (and hopefully timely entrants) and 5 waiver runners. Please respond with your Boston intentions and entry status so everyone will know who our team will be. Winter Running Winter weather can make your training runs an adventure. Keep in mind that the highest priority you should be giving any training run during the winter is safety. Be very mindful of road surfaces, traffic patterns, darkness, precipitation, etc. and plan accordingly. Some days you may opt for the treadmill; some days you may opt for loops around an office park; some days you opt for loops around your neighborhood. Do not despair or even consider that today�s run will be boring or unrewarding. Safety first. Remember that if you are able to check �yes� to the question �Did I run today?�, you have achieved a key element to having a good day. And to finish that run safely is a key element to making sure that you score a �yes� tomorrow and beyond. So embrace those runs on short courses or machines as necessary to your health, well being and redemption. Just as those far-flung, rambling, adventurous and site-seeing runs of the spring, summer and fall feed your primal need for variety and stimulation, these confined runs of the winter serve a purpose, too. The winter-running caterpillar must spend time in the cocoon before hatching into the spring-running butterfly. Embrace the cocoon and make the most of it. Hope to see you on Saturday. Ed | | | | BruceRogers Posts: 152 | posted: 01-07-09 9:14am
Who will be going to Southie this evening? | | | | speedstar3 Posts: 221 | posted: 01-06-09 7:58pm
technically the building is closed but can get you at around 9am. (i have the key lol) but be prepared to sign waiver and 10 bucks if there is an issue.... other wise its a freebie...or a dd ice coffee milk and 1-2 sugers | | | | Bettina Posts: 141 | posted: 01-06-09 7:19pm
Hi All, My goal is to run Boston under 3:50, which would be the official qualifying time for my (gulp) age range. Does anyone know, if I run a qualifying time running on a waiver, does that still count? As in, could I use that to get a number next year? I couldn't find anything on the BAA site that spoke to that issue. Thanks! | | | | GiantsFan Posts: 1093 | posted: 01-06-09 8:40am
During the next few weeks, the HFC Striders will be holding our annual Executive Board elections. Traditionally, these elections have been held in December, but have been pushed back to January due to the recent presidential election (actually, we just didn't get around to it, sorry). Of the 5 Executive Board offices, 3 positions are being contested this year; Business Chair, Marketing Director, and one At-Large member. The Competition Chair and the other At-Large position will not be contested until next year. As is customary, resident Sargeant-At-Arms Bryan Van Dorpe will oversee the election. A description of each of the positions will be presented on the Message Board by the end of the week. Nominations will be accepted starting next Monday. The actual election will follow in a timely manner. All those who have been active members, and would like to take part in directing the club as we move forward should consider running for office. | | | | GiantsFan Posts: 1093 | posted: 01-05-09 10:55pm
HFC Workout, January 6 / 7, 2008 @ South Boston / Xaverian / Reggie @ 6:30 or 7:15 Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. 15 minute warm-up Road Workout: Minimum 8 or 9 Miles (Can be longer) Include: 6 x 3 or 3.5 Minutes (should total about 3 miles of up-tempo running) Track Workout: For those racing Indoors - 2 x 200 Warm-Up Pace 3 x 400 @ Mile Pace (Rest = 90 seconds) 600 @ Mile Pace + 6 seconds (Rest = 2 Minutes) 3 x 400 @ Goal Pace (Rest = 2 or 2.5 Minutes) Distance Crew training Indoors � 2 x 200 Warm-Up Pace 4 x 400 x 3 Sets @ 5K Pace � 3 or 4 seconds (Rest = 90 seconds, 2.5 Minutes between sets) Minimum 15 minute warm-down Recommended: 6 Strides on the field or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workouts: The track workout should get people fatigued before the fast part. The last 400�s should prepare you for the second half of a good mile. The 4 x 400 sets are a solid turnover workout. Short rest, and somewhat up-tempo. The road workout should be treated as a strong distance run, with some good turnover thrown in. Strength running is the key. This is all part of building the base for a good spring racing season. Racing: Great job by those racing at BU during the last few weeks. Those are some quality times being put up by everybody. Keep it going. Scotty, maybe we should bring Ray Youngs up so you get back under 4:20 (although I don�t think that he�d be much help these days). HFC Clothing: We have hats and long-sleeve t-shirts for all dues-paying club members. I will try to let people know when I�ll be around for distribution. Gary has the singlets for those still in need. There are also still a few sweatshirts remaining. All items are only available to members in good standing (in other words, dues paid). Weekends: Get your long run done during the weekend. It should be 3 or 4 miles longer than your usual distance run. Don�t run miles just to fill the log book. Train with a purpose and a plan. If you feel good during your long run, don�t be afraid to push it. Long runs can include up-tempo stretches. If time does not allow you much during the week, make your long run one of your hard runs. Look to the message board for running partners. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Merry Little Christmas Rich Hart | | | | ScottyWiz Posts: 278 | posted: 01-05-09 10:17am
Any word on when the Boston Marathon waivers will be available? I want to make sure I get mine in (assuming, of course, I receive one) before the race fills up. I've just been fooling around with all this indoor mile business, I swear :). | | | | speedstar3 Posts: 221 | posted: 01-04-09 2:19pm
Tues- the reggie lewis center Sat am at BU- i will look to see if the track is avail sat morning and will host guests | | | | mc.lynch Posts: 599 | posted: 01-03-09 8:36pm
Page 41 John Saunders winning an apple pie Page 67 General Lee about to put the hammer down on Terry McNatt I couldn't find any mention of Meaghan's engagement. What's up with that ;) | | | | gary Posts: 1948 | posted: 01-02-09 3:43pm
Hey Gang. I'm meeting up with Mimi Fallon tomorrow at 10:00 a.m. in Sharon for a couple of loops+ around Lake Massapoag. The loop is 4.2 miles. We were planning the first loop as a warmup and then a loop around marathon pace followed by a cooldown of your choosing. The goal is to get some medium long miles in (per Coach Ed's instruction) while easing the transition from LSD to what we'll be experiencing next Saturday. We meet at the Beach St entrance. (Look for my yellow Jeep) If your interested, let me know and I can email specifics. Sunday morning, I'm planning on running ~15 miles (approx 4 loops) at DW Field Park in Brockton starting at 8:00 a.m. Again, let me know if you're interested and I can send specifics. | | | | gary Posts: 1948 | | posted: 12-30-08 7:24pm Just something to keep in mind. As the New Year approaches, you may want to take advantage of the HFC Running Logs. It's easy to sign up for this. You log can be public for all to see (Inc Coaches Hart & Groden) or you can keep it private if you wish. If you're interested, drop me an email or respond to this thread and I'll get back to you. out | | | | jake_os Posts: 1459 | posted: 12-29-08 2:23pm
12/26 "Borderland is too icy" 12/27 "Put on the YakTrax & went back to Borderland. No slipping but the ground was incredibly muddy and uneven. It made for an exhausting painfully slow run. Worst in a while. No more trails till Spring." 12/29 "Ran Ext Big Loop (5.3M) at Borderland in 40:30" I'm confused, is it spring? | | | | jake_os Posts: 1459 | posted: 12-29-08 10:27am
is New Year's Day! High Noon at Newton Town Hall. Meet in front of the building. This is a scheduled long run on the marathon course. It will be your longest run of 2009, at least for a day. Everyone is welcome to join. Many will be running different distances depending on your fitness and goals. Marathoners are especially encouraged to attend. Striders interested in Boston Marathon Waiver Numbers should be there to state their intentions. Once again, HFC has been granted five (5) marathon waivers. We have had three striders express interest so far. We will make a decision fairly quickly after New Year's Day on who gets a waiver. A brief review of the criteria: 1. 2009 HFC Dues paying member 2. non-qualified for this year's race 3. Able to train for and complete a 26.2 mile race 4. If more than 5 members request a waiver, politics kicks in. 5. If less than 5 members request a waiver, friends and relatives are eligible to receive one. Please also keep in mind the waiver fee is significantly more than the noraml marathon fee. I believe it is $200 to run with a waiver this year. Ed Groden will once again be spearheading marathon workouts and outlining personal training plans. Expect Polaroid workouts to begin within a couple of weeks. Ed will be sending out the invitations shortly. See you Thursday! | | | | Ryan Johnson Posts: 22 | posted: 12-28-08 9:58pm
Did you guys hear about this race? Cak, I'm glad you didn't send a team , conditions were awful. This is what my coach wrote about the race: "The 2008 USATF National Club Cross Country Championships in Spokane Dec 13 will go down in history as one of the coldest, cruelest cross-country races ever. Almost everyone said they had never raced in worse conditions. Temps were in the mid-20s for the masters race, dropping to the teens by the time the open men and open women raced an hour or two later. But steady winds of 20-25 mph and gusts to 40 mph created a wind chill approaching zero degrees. When runners came around a corner into the wind, it blasted many of them down to jogging speed. Most men finished the race at least 2-3 minutes slower than their normal 10K times, with the women running similarly slow times in the 6K." Check out some pics at http://www.smugmug.com/gallery/6836989_F7GJu#437441081_JaoTf-A-LB Hope you are all well - Peace out, and a Happy New Year Cheers, Ryan Johnson HFC '2005-06 | | | | hbrunner Posts: 661 | posted: 12-27-08 12:03am
some of us will be running this sun at 9:00 at DW Field. meet at the Oak St entrance. pick your distance and pace. invite anyone you want | | | | jake_os Posts: 1459 | posted: 12-26-08 1:55pm
I will enter these two teams. Plan to be there by 12:30 pm. The race will not start before 1 pm. A: Danforth, Os, Unger, Wisnaskas B: Nelson, JLSullivan, DKelly, Ciavattone *Paul Kelly is alternate for both teams. Also note there is a BU Mini Meet tomorrow starting at 10 a.m. with the 3000 meters. Mile should be around 11ish. | | | | speedstar3 Posts: 221 | posted: 12-26-08 1:15pm
hey i have a bunch spikes and racing flats i never used or used like once... might as well get something for them.. sz 11.5 to 12 | | | | lizmarks  Posts: 6 | posted: 12-23-08 1:54pm
hi everyone....I am dying to get on the indoor track, but it never seems to be on the same night twice and my lack of ability to check the postings everyday leave me always a day behind! If someone could email me when you are heading to an indoor track that would be great! eamarks111@yahoo.com | | | | Tim Resker Posts: 131 | posted: 12-22-08 10:24am
I have a older baby jogger that I'm trying to get rid of. Given to me by Matt Lynch many years ago and I now have no more need for it and want to get it out of my garage. Need 3 new tires and tubes. Not as fancy as the new ones you see but it does the trick. Let me know if you want it. Otherwise I'm cutting it up into pieces so the trash man will take it. Tim | | | | EFGroden Posts: 1060 | posted: 12-22-08 9:42am
We all know that the elite runners are different, but sometimes we give too much credence to the physiological differences and not enough to the psychological differences. The elite runners are elite because they WANT it. What does that mean to the rest of us? For any of us to be successful (however you define it), we need to WANT it too. As we approach the New Year and thoughts turn to goal setting, keep the thoughts and image copied below circulating in your head. Marathoners, especially, need to take note. No short cuts, just another run in a series of runs to make the race achievable. In this season of unpredictable and unsafe weather, remember to be adaptable, resourceful and safe when scheduling your daily run. Adjectives like boring or repetitious do not apply during extreme weather days or weird schedule days. Only that check mark matters confirming that today's training run was accomplished. From Haile Gebrselassie: "We had to stay in the Sheraton next to Heathrow but when we arrived it was about 11 o'clock in the evening and the middle of the winter. It was impossible to train outside. "I started to think about how I could train and then I noticed that my hotel corridor was very long. I put on my shoes and started to run up and down it, and then some of my friends joined me. "By that time it was close to midnight and people started to come out of their rooms to look at us. Do you know what happened? They all thought it was an emergency and started following us. One old woman was shouting and running down the corridor in her pyjamas." The memory brings forth a loud guffaw before Gebrselassie's eyes narrow and he gets to the moral of his story. "The reason I'm telling you this is that I didn't want to miss a day's training. I always tell young athletes the same thing, 'Wherever you go, whatever you do, what must your top priority be? Running'. | | | | speedstar3 Posts: 221 | posted: 12-22-08 8:18am
i am running right after work at about 5 tonight if any one wants to get in.... | | | | mudcat92 Posts: 182 | posted: 12-16-08 9:20pm
What was the name of your friend who won the HFC Golf OPen in 2003 at Ponky? Jim | | | | gary Posts: 1948 | posted: 12-16-08 8:56pm
Toying with me on overall mileage for the month is one thing but calling 18 miles in your log a "medium" long run? Now you're just FN with me... | | | | GiantsFan Posts: 1093 | posted: 12-16-08 11:41am
HFC Workout, December 16 & 17, 2008 @ South Boston / Boston / Reggie @ Time Varies Warm-Up Jog, stretch, run, active stretch. Stretch / run while talking. (Yeah, Right!) 15 minute warm-up (This week it has nothing to do with running.) Road Workout: Deck the Halls!!! (Details are posted on the Message Board.) Track Workout: Last week�s posting; went unused. 2 x 200 Warm-Up Pace 4 x 600 Pace: 3K Rest: 60 or 90 seconds (Group decides, could be 75 seconds) 4 x 400 Pace: Mile Rest: 90 seconds or 2 Minutes Minimum 15 minute warm-down Recommended: 6 Strides on the field or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Tonight�s Workout & Upcoming Dates: To those looking to go to Reggie tonight, the meet will end around 7:15 / 7:30. You will most likely have to pay admission for the meet. Most of the Tri-County meets are on Tuesdays, so if you are going to try and train indoors, plan accordingly. For those who are interested, the quarterly pass for Reggie has always been about $90. This allows for access to the facility at night, usually after a high school meet, and I believe, during the mornings and mid-day. If we are going to get good participation at practice after the high school meets, I recommend that people buy the passes, as the other teams do who utilize the track. It is also recommended that people shouldn�t wear club stuff unless we buy some of the team passes. There will usually be other clubs there, but you could make a consistent schedule with your use. For example, Tuesday seems to be the busiest night, but Wednesday, and especially Thursday, aren�t crowded. With a seasonal pass, you�d have options. Regarding the workout, the 200�s establish your feel for the track, and prepares you for the rest. The 600�s should consistent, with a short rest. You're establishing a level of fatigue. Now, you try to run faster. The 400�s should be more up-tempo, and you should utilize a bit more rest. The 600�s help you for your 3rd quarter (the bane of many distance runners and coaches), while the 400�s set you up for your finish. Enjoy. HFC Jingle Bell Run: In order to perform well, you have to prepare. During the last 2 days, listen to the Christmas songs on the radio, however much of a struggle that becomes. Turn to 103.3, or linger on 98.5, and actually pay attention to the words. You cannot just turn on a great performance. Prepare! Sing in the car by yourself (just don�t dance or gesture while driving, as this may be dangerous to all). If needed, use the company copier to print out lyrics. Study them at home, and have family members quiz you. Remember, only focus on the 1st course of a song, as we never get to the 2nd, and sometimes don�t finish the 1st. If you have a terrible voice, know that you among a jury of your peers, and you will not be judged. I mean, we didn�t say anything when Jimmy Clifford, and Pat Sweeney sang together, so how bad could you be? All voices are welcome. We�ll have Santa, a terribly out-of-shape Rudolph (though technically round is a shape), a ton of elves, and maybe even presents. Hope to see you on Wednesday. Next 2 Weeks� Workouts: Run a lot during the next few weeks. It is anticipated that you will do enough running around next Wednesday that you won�t have to do a workout, and the following week will be the day before the �Longest Run Of The Year�. You�ll need to rest up for that, so the Workout Committee has already shut it down for the holidays. Operations will resume in early January. Have a great time during the next few weeks. To those with little ones who still believe, enjoy them. To everyone, have a special Christmas and holiday season. Lou�s 4 x Mile: Details will be posted soon, but the date is 12/27/08. Technically, it�s a 4 x 1600, but I�m trying to include the dinosaurs like Chris Kelly (who still thinks in yards), and the transients (like Andy Smith, who needs to become more accustomed to the United States� historical frames of reference). HFC Clothing: Gary has the singlets for those still in need. Only a few sweatshirts remain so please get yours a.s.a.p.. All items are only available to members in good standing (in other words, dues paid). Weekends: Get your long run done on Sunday. Your long run should be 3 or 4 miles longer than your usual distance run. As always, if you feel good, don�t be afraid to push it. Your long run may also be a hard run. Just make sure that it stays long. Look to the message board for running partners for the interval workout or the long run. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Merry Christmas, Rich Hart | | | | Dano Posts: 361 | posted: 12-15-08 4:45pm
From the USATF/NE web site: ATHLETES HONORED AT USATF ANNUAL MEETING December 2-7, Reno NV A steady stream of New England states representative were announced for their athletic endeavors and contributions at the USATF convention awards presentation breakfast. In the high performance division, Olympian Joanne Dow (Manchester NH) was the Ron Zinn award winner as outstanding Female Race Walker for 2009, with Theron Kissinger (Waterbury VT, CTRW) the RW Grand Prix winner. Most awards came back to the region from the Masters Long Distance Running Committee. The Masters Performers of the Year were Maine's Joan Samuelson and Utah's Dennis Simonaitis whose NE connections are many - graduate of Xaverian Brothers HS (Westwood MA), UMass-Lowell, and the HFC Striders. Tops in Age Divisions included Samuelson (50-54) for women, and Simonaitis (45-49) | | | | hbrunner Posts: 661 | posted: 12-10-08 8:50pm
while I don't post (my workouts/training regimen would not be inspirational), as someone else mentioned I too enjoy reading everyone else's log. Scotty Wiz - your training is the stuff of champions. I can't wait to see the results your work will bring. Gary, J, Bettina,Matt,Andrew, and anyone else I missed I admire your commitments. Keep up the great work!!!!!!!!!!!!! | | | | GiantsFan Posts: 1093 | posted: 12-10-08 1:09pm
HFC Workout, December 10, 2008 @ Xaverian / South Boston / BU @ 6:30 Warm-Up Jog, stretch, run, active stretch Stretch / run while talking 15 minute warm-up Road Workout: Hill Night: The hills should make up the middle of a good distance day. Southie equals �Hill of Thorns�. Xaverian�s workout could be done up either entrance to �the Roid�. *Hills should be preceded by at least 15 minutes of running. *Also, warm-down well after. *Running down some of the hills is recommended. Track Workout: 2 x 200 Warm-Up Pace 4 x 600 Pace: 3K Rest: 60 or 90 seconds (Group decides) 4 x 400 Pace: Mile Rest: 90 seconds or 2 Minutes Minimum 15 minute warm-down Recommended: 6 Strides on the field or on the track after the workout. Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Tonight�s Workout & Upcoming Dates: Those looking to run longer races in the spring should use this time to build up your miles. The hills should simply make-up the middle and up-tempo part of your workout. Even during your mileage build-up, it is still helpful to get in 10% of your running at something faster than your usual pace. These up-tempo stretches don�t have to be on a track or a trail, but can still be important parts of your mileage. For those training Indoors, available times will be posted on the Discussion Board. Next week (12/16), several people will be at Reggie for the 1st Tri-County meet, and are planning on doing their workout at the conclusion of the meet. Most of the Tri-County meets are on Tuesdays, so if you are going to try and train indoors, try to plan accordingly. Not sure what the specific schedule will be for BU, but for those who are interested, the quarterly pass for Reggie is about $90. If we are going to get good participation at practice after the high school meets, I recommend that people buy the passes, as the other teams do who utilize the track. For those running Indoors, it is important to run strong intervals to start, with short rest periods. Speed comes from strength, so when you have done several short rest, strongly paced intervals, you should start to add more speed-based intervals (faster pace, longer rest). Use the 200�s to get a feel for the bounce of the track. Make sure that you are loose when you start. Warming-up and down on the lane on the outside of the track will also get you acclimated to the boards. We�ll accelerate the volume and the pace gradually over the next few weeks. HFC Jingle Bell Run: As has been posted, next Wednesday is the 22nd Annual HFC Christmas Run (the number of years is actually a guess, but we�ve done it a long time). See the Discussion Board for details, but please try to attend. Great fun will be had by all, and we�ll even have Christmas gifts this year. Hope to see you on the 17th. HFC Clothing: Gary has the singlets for those still in need. Only a few sweatshirts remain so please get yours a.s.a.p.. All items are only available to members in good standing (in other words, dues paid). Weekends: Get your long run done on Sunday. Your long run should be 3 or 4 miles longer than your usual distance run. As always, if you feel good, don�t be afraid to push it. Your long run may also be a hard run. Just make sure that it stays long. Look to the message board for running partners for the interval workout or the long run. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Happy Indoor Track and Field Season, Rich Hart | | | | speedstar3 Posts: 221 | posted: 12-09-08 2:03pm
we (jason, lee, and I) have been discussing the potential for a DMR team to run the national meet in February. If you are interested in this please let us know. Basically get on the track, race and " try out" for the team. | | | | speedstar3 Posts: 221 | posted: 12-09-08 1:25pm
i am doing a work out friday morning, people are welcome to join me...let me know prob 7:30 or 8 am start next evening one.... i am thinking of hosting next monday eve (12/15). Good chance to get on the track before the mini meets. Same deal...as of this friday the quest pass is $10 until mid jan and must sign a waiver form... let me know. pkellyjr@bu.edu or here | | | | ScottyWiz Posts: 278 | posted: 12-09-08 8:10am
"I just went running this morning," he said. "If I knew I had to run at 10:30 this morning, I wouldn't have gone out at 6." http://www.washingtonpost.com/wp-dyn/content/article/2008/12/07/AR2008120702011.html?hpid=moreheadlines | | | | General_Lee Posts: 537 | posted: 12-03-08 8:26pm
Mara Interested in teaming up for the trip to Doyles and the Pub Series celebration. I should be home @ 5:30 PM. House number 184. | | | | GiantsFan Posts: 1093 | posted: 12-03-08 1:12pm
HFC Workout, December 3 & 6, 2008 @ Xaverian / South Boston / BU @ 6:30 Warm-Up Jog, stretch, run, active stretch Stretch / run while talking 15 minute warm-up Road Workout: Distance (at least 2 miles more than you�d do on your own) If you feel the need for speed, work in 4 x 4 Minutes of up-tempo running. Track Workout: 200 � 200 � 400 � 600 � 800 � 800 � 600 � 400 = 4000 Meters Rest: 90 seconds Minimum 15 minute warm-down Recommended: 6 Strides on the field or on the track (progress into the stride, but stay relaxed). Stretching should be done to complete the �warm�-down. Warm-Up: Stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: On the roads, it�s the time of the year to get in some miles. If you want to get in some pick-ups, try to go for some 4 min. pushes. Pace should be conversational, but steady. Cover the miles. For those running Indoors, today�s workout will be a little short on the distance because for most, this will be the start of the indoor training. This workout will provide a bit of a change in pace, as the distance rises and falls. Use the 200�s to get a feel for the bounce of the track. Make sure that you are loose when you start. Warming-up and down on the lane on the outside of the track will also get you acclimated to the boards. We�ll accelerate the volume and the pace gradually over the next few weeks. HFC Clothing: Gary has the singlets for those still in need. We do not have enough for everyone to get an updated model just yet. Only a few sweatshirts remain so please get yours a.s.a.p.. Hats and long-sleeve shirts will be forthcoming within the next few days. All items are only available to members in good standing (in other words, dues paid). Weekends: Get your long run done on Sunday. Your long run should be 3 or 4 miles longer than your usual distance run. As always, if you feel good, don�t be afraid to push it. Your long run may also be a hard run. Just make sure that it stays long. Look to the message board for running partners for the interval workout or the long run. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Plenty of room on the Big Blue bandwagon for those in need, Rich Hart | | | | Andy_Smith Posts: 143 | posted: 12-03-08 12:23pm
Anyone going? Corky and I are planning to be there. Chris Kelly is a maybe (apparently he has a meeting with his knitting circle!) | | | | gary Posts: 1948 | | posted: 12-02-08 8:42pm Anyone going? I was hoping to run an hour on the roads. | | | | jake_os Posts: 1459 | posted: 12-02-08 2:49pm
Attention! Sunday 12-7 at BU on the indoor oval at 1 pm. 100 Ashford St. Workout TBA. Please respond here or email Paul Kelly at pkellyjr@bu.edu if you will attend. Your response plus ten bucks and a signed waiver (at the door) gets you on the track. This is a good deal! | | | | ptdoon Posts: 904 | posted: 12-01-08 11:30am
That time of year again....The HFC Striders will hold its Annual Christmas Run on Wed. Dec 17. For all of those who are unfamiliar with the holiday jaunt, we run through the streets of Boston singing holiday favorites, while we greet (scare the hell out of some) passerbys. We do stop to toast the season a few times, while entertaining the patrons of the establishments we favor. More details will follow as the event gets nearer. Hope to see a big turnout! | | | | ScottyWiz Posts: 278 | posted: 12-01-08 9:02am
Who else raced one of the 10 million turkey trots taking place this past holiday weekend? Post your results! Dreamcatcher 5 Miler @ Weymouth, MA PLC Name Time Pace Town, State 1 Jon Pierce 25:03 5:01 Hanover, MA 2 Scott Wisnaskas 26:32 5:18 JP, MA 3 Greg Putnam 26:33 5:19 Weymouth, MA 4 Daniel Yifru 26:49 5:22 Stoughton, MA I knew it was going to be a battle for 2nd place as the leader (and eventually winner), who wasn't wearing watch, asked me what our split was at the mile mark. When I said "4:48", the guy gave a thumbs up sign and said "perfect." The 1st 2 mile marks were slightly off a bit, but his reaction to that time was a little unsettling. | | | | gary Posts: 1948 | posted: 11-30-08 9:35pm
Got some GREAT shots of you for your mugshot wearing the HFC colors. Say the word and I'll post one for ya | | | | gary Posts: 1948 | posted: 11-30-08 9:33pm
Do you want me to post your mugshot? Sned me a pic you want to represent you. | | | | Bettina Posts: 141 | posted: 11-29-08 7:59pm
Who's up for a little XC on 12/13? Register by 12/4 and save a whopping $3. Meaghan, Mara, hopefully Kate, and I will be running. Race Website: http://assaultonmthood.melroserunningclub.com/2008/mthood.shtml | | | | jake_os Posts: 1459 | posted: 11-28-08 2:20pm
Dec13-Saturday-Dec 13 sat Harvard inv Dec 20-Saturday- Dec 20 BU mini meet** Dec 27-Saturday- Dec 27 BU mini meet and 4x 1600 relay**HFC teams - open, masters, wimins Jan 3 Saturday-Jan 3 BU min meet (Tentative) Jan 9-11Fri-Sun Jan 9-11 Dartmouth relays- masters Friday Jan 18 GBTC inv - (relay event**) Masters events open events Jan 23-24 Terrier Classic(DMR relay!**) Open events (mens dmr SAT) Jan 30 Friday 102nd Millrose Games NYC masters relay? Feb 7 Saturday Reebok Boston Indoor Games 5:30 p.m.( Masters mile - Invite only) Feb 13-14 BU Valentine's Invite (CO,OP) (relay? MENS DMR SAT) ** www.bu.edu/track Feb 22 USATF NEW ENGLAND CHAMPIONSHIPS** Boston MA Harvard University 10:00 a.m. Feb 28 USATF NATIONAL INDOOR CHAMPIONSHIPS, REGGIE LEWIS CENTER BOSTON MA Mar 1 Trials/Finals on both 2/28 - 3/1 afternoons (Club DMR!**) Mar ? Metropolitan USATF Open / Masters Championship, NYC Armory www.mactrack.org Mar 20-22 USATF National Masters Indoor Championships Landover MD Age 30+ in 5 year age groups, no qualifying standards Mar? Connecticut USATF Championships( nice little meet 3000, 1500 meter offered) **recommended for HFC Striders | | | | gary Posts: 1948 | | posted: 11-27-08 6:23pm Yo Striders! Taking a few days off before the December Boston Training begins. Thought I'd liven' it up a bit with some friends at the crib Saturday night for some beers, appetizers, pool, darts, air hockey, foozball, nintendo, music, yada yada. ALL welcomed but REALLY hope to see the folk running Boston. Let me know your intentions. I'll email you directions. Hope you can make it! | | | | MARAthon Posts: 25 | posted: 11-26-08 5:29pm
Happy Thanksgiving everyone! Get that run in early and the turkey will taste that much better :) | | | | Scotty Wiz Posts: 124 | posted: 11-26-08 9:04am
Anyone know if any pics exist for the Turkey Trot this year? I don't remember anyone out there taking pictures... | | | | cckelly Posts: 798 | posted: 11-25-08 8:25pm
Road trip! Any takers this year??? Andy and I are applying again. Below is the link to the NYRRC site. To apply fill out the running biography link at the bottom of the page and fax in before 12/19. [url]http://www.nyrr.org/races/2009/r0203x00.asp[/url] Fill it out best you can, 150 are accepted (100 men, 50 women) typically experienced runners have a 50/50 chance of being accepted. The race is on 2/3. | | | | gary Posts: 1948 | | posted: 11-25-08 9:24am As in Forrest Gumpin'. The folks from Omaha on ndorfnz.com have thrown down the gauntlet to HFC. You obviously don't want to change your training patterns for this but for those who like to crank out the miles prepping for Boston or whatever, whoever gets the most mileage for the month of December will get a gift certificate (to be used on junk food only!) It's probably going to be at least $50 bucks but could go higher based on participation. You have to post your miles (correctly so it accumulates) on this site and pony up $5. Let me know if you want in and need your log setup. | | | | gary Posts: 1948 | posted: 11-25-08 9:15am
Anybody catch the race online? Has Chelenga ever lost a race? He seemed pretty amazed that he got beaten. He was gracious but seemed stunned crossing the line, kind of grinning like "how'd that happen?" Have to admit I didn't think Rupp had that kind of a kick. Great race. | | | | cckelly Posts: 798 | posted: 11-25-08 7:40am
I saw this on the Today show, I can relate. http://www.youtube.com/watch?v=cMO8Pyi3UpY They look better red and buttery. | | | | gary Posts: 1948 | | posted: 11-24-08 6:15pm On your engagement to (soon to be) HFC Strider Mike Connelly. WOW, Meghan has brought her recruiting skills for the club to a whole new level. It's worth it. I saw Mike run XC at FP. Dude's got wheels. Way to go !!! | | | | jake_os Posts: 1459 | posted: 11-24-08 3:02pm
This week we shift to Tuesday night practice. Two definite options and also a potential option to run in Southie. There will be a run from the L St. bathhouse next Wed 12/3. This week's options: X at 6:30 tomorrow for a good run on the roads. BU option. Meet at 100 Summer St. Boston University Track. Please arrive between 6 and 6:30. You will have to pay $20 and sign a waiver. Paul Kelly will sign you in. Weekends and college vacation the price will drop to $10. No fancy stretching is required. This is all track, all the time. The workout: 1200, 600, 600, 1000, 500, 500. Paul will give the rest intervals and paces. Please reply here or to Paul pkellyjr@bu.edu of your intentions. | | | | fcn10k Posts: 473 | posted: 11-23-08 6:58pm
Have we given any thoughts to training indoors?? Reggie Lewis perhaps. If so, what day and time would the workouts likely be. It is starting to get mighty cold out there!! | | | | gary Posts: 1948 | | posted: 11-20-08 9:29pm My brother lived in Kodiak Alaska for 5 years until moving to DC late last year. While there, this kid was getting local press for his athletics. Realize "Deadliest Catch" is filmed in Kodiak, a TINY island in the Aleutians so not much goes on. Anyway, my bro (knowing I like running) mentioned this kid and said he "thinks" he may be good. Well, here's a video of a 2 mile time trial he ran November 8th. Words escape me when you see the conditions, splits, time, and humility of this guy. Enjoy: Part 1 http://www.youtube.com/watch?v=89VV2I3b7y0 Part 2 http://www.youtube.com/watch?v=dykCNW7iOGs | | | | Bettina Posts: 141 | posted: 11-20-08 2:43pm
Any suggestions for a bright, lightweight headlamp for early a.m./night running? I'm leaning toward the Petzl Tikka XP or Myolite (which looks heavier). I'm way to0 clumsy to be trusted running around in total darkness. Also, does anyone have experience with Yak Trax? They look a bit gimmicky but a friend recommended them for icy roads and I'm always looking to avoid the treadmill when possible. Thanks! | | | | gary Posts: 1948 | posted: 11-20-08 3:20am
Men's Master's 8K http://www.youtube.com/watch?v=SM_XSfkieTM Women's 6K http://www.youtube.com/watch?v=Qrmvj1F71ds Men's Open 10K http://www.youtube.com/watch?v=aswBdwnHOsU This was my first attempt at this so sorry for the quality. MAJOR thanks to Craig Binney for editing and posting to YouTube. I hope to get better at this. Gary | | | | jake_os Posts: 1459 | posted: 11-19-08 2:51pm
Rich sent the following workout for today. No commentary, sorry. Chris Kelly, can you bring your light to X? 6:30 gab and warmup together 2 x 200 strides 6 x 400 @ 5K pace 200 jog rest 400 jog rest after #6 6 x 400 200 jog rest 2 x 200 strides Os will be a late arrival | | | | ryan johnson Posts: 22 | posted: 11-18-08 11:48pm
HFC peepz- I miss you guys. Hard to find a solid club out here that appreciates workin' hard and poppin' the trunk after a hard workout for a cold brewski. I've been running like a fiend though. Coaching too - attached is a pic of the my high school team, 2nd place at the Washington 1A state meet. These guys kick my butt. Rad. :) Hope you are all well. Peace out, run hard. Ryan Johnson (HFC '05/'06) photo: http://www.geocities.com/jonnyfiveizalive//xcstate.html | | | | jake_os Posts: 1459 | posted: 11-18-08 10:33pm
This Sunday at 11 a.m. Team dough guys. Let's bring the youth. Runna Tappa Kegga (RTK) is invading our turf to try to steal the dough. RTK are guys from Bentley that many of you ran against. They edged us master's at The Lone Gull. We'd like to send them home with the booby prize. | | | | gary Posts: 1948 | | posted: 11-18-08 1:29pm http://www.baa.org/News.asp?NewsID=374 | | | | rpmazz Posts: 18 | posted: 11-18-08 11:23am
http://www.brightcove.tv/title.jsp?title=2337083001 Is this inspiring, amazing, scary, amusing? Comments please. | | | | AjHDr0p Posts: 765 | posted: 11-17-08 5:12pm
Running Jackets...any suggestions for something that will help to survive the winter? | | | | AjHDr0p Posts: 765 | posted: 11-15-08 1:25pm
http://www.woot.com/ Don't know if anyone is interested, but here's a pretty cheap running watch that keeps distance and pace (without GPS). Products on this site usually go pretty fast, but they're offered at big discounts. Here's a good review too: http://www.thefinalsprint.com/2008/01/tfs-review-garmin-forerunner-50/ | | | | mc.lynch Posts: 599 | posted: 11-14-08 3:23pm
I just called Road Runner Sports to order some new running shoes. The customer service rep told me that New Balance recently discontinued the 826 series and didn't replace the 826 with an updated version. I bought 6 pairs. I know some other striders wear this shoe. Some questions... 1) Has anyone else heard this news? Is it true? Why? 2) Does anyone have suggestions for a comparable replacement shoe? I've never run in anything but New Balance, but maybe it's time for a change. The rep suggested the following possibilities: Mizuno Wave Precision, Saucony Grid Sinister or Nike Zoom Skylon. | | | | GiantsFan Posts: 1093 | posted: 11-12-08 12:27pm
HFC Workout, November 12, 2008 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch Stretch / run while talking 15 minute warm-up Workout: Tempo Run - Norwood Turkey Trot course. 2 x 9 / 10 Minutes or 3 by 6 / 7 (Group Consensus) Up surges must include one of the hills, and another should include a push to the finish. (Directions below). Minimum 15 minute warm-down Recommended: 6 Strides on the field or on the track (progress into the stride, but stay relaxed). Stretching should be done to complete the �warm�-down. Warm-Up: *** Due to the increasing lack of daylight, it is important to start practice on time. Begin warming-up when you arrive. ***Everybody should jog a lap as the first thing that you do upon arrival. Then, stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: This is just a nice shake-it-out run after Sunday. The recovery is usually a bit longer from a Cross Country race than the roads. Race Directions: Left out of Xaverian. Through the lights at the bottom of the hill, under the train track, and go right. Approximately an 800 later, go left at the fork onto Neponset St.. The start is less than a mile up the road. Course: Neponset � Left on Washington St. � Left on to Hill � Left on to Railroad � Left on Pleasant � Left on Garfield and turn to Hill � Right on Hill � Right on Forbes and then right through �the �Hood� and right again to Neponset � Left on Neponset and hammer up to the finish. Cross country / Racing: As stated elsewhere on the site, great job by everybody on Sunday. It was terrific to see that many people at the meet, and while every race was going on, there were 2 other teams cheering for them. Again, great job. The afternoon session was fun too. With 31 schools toeing the line, Stonehill qualified both teams for the NCAA D. II�s (9 in a row for the women, and 6 for the men). Both teams were sitting in 3rd with a little over a mile to go, but they both got themselves on the plain. North of Pittsburgh should be beautiful and balmy in late November. HFC Clothing: Gary has the singlets for those still in need. We do not have enough for everyone to get an update just yet. Only a few sweatshirts remain so please get yours a.s.a.p.. Hats and long-sleeve shirts will be forthcoming within the next week or two. All items are only available to members in good standing (in other words, dues paid). Weekends: Get your long run done on Sunday. Your long run should be 3 or 4 miles longer than your usual distance run. As always, if you feel good, don�t be afraid to get after it. Sometimes your long run may also be a hard run. The primary purpose is to run long, so don�t sacrifice distance for speed, don�t just cover the distance. Try to maximize what you get out of the day. If you did not race or do a workout on Saturday, add some 15 minute up-tempo stretches, or alternate some on / off miles (the �on� meaning faster, then settling back in). Most members of the club have a limited amount of time in which to get in your runs. If you have the time to go long, use it well. Look to the message board for running partners for the interval workout or the long run. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. It was a Sea of Green at "the Park",, Rich Hart | | | | jake_os Posts: 1459 | posted: 11-11-08 2:06pm
Please let me know if you disagree with the scores. I will email them out shortly. Women's Open Men's Open Old Guys Really Old Guys Name GP Points Bonus Pts. Total Points Name GP Points Bonus Pts. Total Points Name GP Points Bonus Pts. Total Points Name GP Points Bonus Pts. Total Points Linda Sutherland 44 44 Jason Cakouros 87 10 97 Jason Cakouros 90 10 100 Harvey Blonder 38 5 43 Bettina Toner 28 10 38 Lee Danforth 84 5 89 Gary McNamee 75 5 80 Paul Corcoran 28 5 33 Caitlin Remby 15 5 20 Chris Kelly 66 66 Chris Kelly 79 79 Mike Riordan 16 16 Eileen Cakouros 15 15 Gary McNamee 60 5 65 Joe Ciavattone 60 15 75 John Haederle 7 5 12 Laura Scott 15 15 Joe Ciavattone 44 15 59 Harvey Blonder 68 5 73 Guy Barra 5 5 Liz Marks 15 15 John Sullivan 49 5 54 Chris Diehl 60 5 65 Joanne Sweeney 14 14 Harvey Blonder 48 5 53 John Sullivan 54 5 59 Lauren Sheehan 14 14 Andrew Holmes 42 5 47 Paul Corcoran 49 5 54 Brady Goggin 14 14 Chris Diehl 42 5 47 Bobby Bligh 42 5 47 Meaghan Shaw 10 10 Bobby Bligh 39 5 44 Mike Riordan 19 19 Karen Flannery 5 5 Paul Corcoran 38 5 43 John Haederle 13 5 18 Mara Lappin 5 5 TJ Unger 37 5 42 Bruce Rogers 17 17 Kate Crosby 5 5 Brendan Lynch 29 29 Rich Mazzocca 17 17 Steve Walsh 27 27 Bryan Van Dorpe 10 5 15 Jared Belliveau 16 16 Kenan Krug 14 14 Dave Kelly 11 5 16 Tim Resker 11 11 Frank Nelson 10 5 15 Mike Fitzgerald 9 9 Bruce Rogers 12 12 Paul Kelly 4 5 9 John Haederle 7 5 12 Pat Sweeney 5 5 Bryan Van Dorpe 6 5 11 Doug Coombs 5 5 Mike Riordan 10 10 Chuck Coombs 5 5 Justin Renz 9 9 Super Dave 5 5 Kenan Krug 9 9 Rich Mazzocca 8 8 Tim Resker 6 6 Scott Wisnaskas 5 5 Mike Mez 5 5 Chris Teague 5 5 Matt Botti 5 5 Bill Weschrob 5 5 Mike Fitzgerald 3 3 | | | | GiantsFan Posts: 1093 | posted: 11-10-08 11:54am
An interesting thing happened in the men's race at the NCAA Div. II West Regional in San Diego. The bike who was leading the race went off the course around 3 miles. He led the field down a trail that was basically a dead end. When he realized what he had done, he tried to turn around, so the field was doubling back against itself. Then when they tried to get back onto the course, the crowd that had followed to watch had basically formed a wall to the correct course. The kids had to break through the people. I guess that kids were cutting through the woods to get back onto the correct course. The officials decided to stop the race at about 3.5 miles, and then they re-ran it from the start 2 hours later. Fortunately, the top 2 teams going in both qualified (Chico State outside of LA, and Alaska-Anchorage [that guy is the best recruiter in the world, as he's recruited a team of Kenyans to Anchorage]). According to reports that we heard from the NCAA CC / Track Committee at the site, the finish line was a mess, because not only did they have to basically run 2 races, but they had to do it in hot weather (it was in San Diego). | | | | Bettina Posts: 141 | posted: 11-09-08 9:24pm
Hello All, Here is a link to the Mens Masters Pics. The files are really large so Tony set them up on an online gallery. Women's Open and Men's Open pics should be finished tomorrow and I'll post the link for those when they're up. http://gallery.me.com/anthonyjross#100126 | | | | gary Posts: 1948 | | posted: 11-07-08 5:11pm Take DAT Beeyotch... http://www.sfgate.com/cgi-bin/blogs/cityinsider/detail?&entry_id=32410&tsp=1 | | | | jake_os Posts: 1459 | posted: 11-06-08 6:38pm
Hi All:The Grand Prix selection meeting will be held on Nov. 10 at 7:00. Info and directions: http://www.usatfne.org/index.shtmlThis is your chance (if you are a USATF member) to select the championship races for 2009. Every member gets a vote. Brandeis University We're going to race some of these next year. Here is your chance to vote for the races that you like. | | | | gary Posts: 1948 | posted: 11-06-08 4:11pm
Will have them for the race Sunday. Have da wimmin's singlets which I'll bring as well. Scotty Wiz, you don't have to wear that HFC tank top anymore! | | | | GiantsFan Posts: 1093 | posted: 11-05-08 11:52am
HFC Workout, November 5, 2008 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch Stretch / run while talking 15 minute warm-up Workout: 2 x 200 5K Pace; 200 jog rest. 800 Race Pace - 10 Rest: 90 seconds 3 x 1000 Tempo Pace (Race Pace + 10/15) Rest: 90 Seconds, 3 minutes after #3. 800 Goal Race Pace Group #2 2 x 200 800 Faster than race pace 3 x 800 Race Pace + 10 800 Hard Minimum 15 minute warm-down Recommended: 6 Strides on the field or on the track (progress into the stride, but stay relaxed). Stretching should be done to complete the �warm�-down. Warm-Up: *** Due to the increasing lack of daylight, it is important to start practice on time. Begin warming-up when you arrive. ***Everybody should jog a lap as the first thing that you do upon arrival. Then, stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: The workout is designed for a Cross Country race. Get out hard. The first 800 should feel quick. Settle in for the 1000�s (quality pace, but one that you can maintain), and then finish strong for the last 800. The 1000�s must be consistent, as the middle of your race should be on Sunday. Keep your focus and pay attention. Cross Country is different than road racing, in that the variables are greater (paths are more narrow, turns are tighter, hills may be steeper, etc..). While the pace of the 1000�s is not overly aggressive, the short rest should give a cumulative fatigue. The last 800 should be a hard effort off that fatigue (the end of the race). Cross country / Racing: It�s great to see that we have this many people running this Sunday. If I may offer a suggestion for warming up, try to do as much of the course as possible. Do the first loop, and then go into the Wilderness. Coming out of the Wilderness, go back into Playstead Field, and at the far backstop, go to Bear Cage Hill in front of the stadium. Look to see where it will be best to run on the hill, as it is a bit rutted. Off the hill, run the last straightaway to get a feel for the last 200. Remember, it�s only about 30 or 40 seconds of hard running from the last backstop to the finish. Crank it up. HFC Clothing: Only a few sweatshirts remain so please get yours a.s.a.p.. We hope to have the signlets for those who need them by Sunday. Gary will have the details. Additional items have been ordered, and will be available by mid-November. Details will be forthcoming. Weekends: Get your long run done on Sunday. If your legs are completely trashed from Saturday, move it to Monday, but get it done! Your long run should be 3 or 4 miles longer than your usual distance run. As always, if you feel good, don�t be afraid to get after it. Sometimes your long run may also be a hard run. The primary purpose is to run long, so don�t sacrifice distance for speed, don�t just cover the distance. Try to maximize what you get out of the day. If you did not race or do a workout on Saturday, add some 15 minute up-tempo stretches, or alternate some on / off miles (the �on� meaning faster, then settling back in). Most members of the club have a limited amount of time in which to get in your runs. If you have the time to go long, use it well. Look to the message board for running partners for the interval workout or the long run. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Get your Harrier on this Sunday, Rich Hart | | | | gary Posts: 1948 | | posted: 10-31-08 8:35pm Just a little motivational video for the men (sorry ladies but think osmosis!) for 11/9. It takes a while to load but is very cool. If it doesn't get your blood going for the 9th, you're either dead or in the wrong sport. enjoy! http://www.youtube.com/watch?v=a_toW6Fzt0A | | | | AjHDr0p Posts: 765 | posted: 10-29-08 11:21pm
http://www.youtube.com/watch?v=sShMA85pv8M 'jogging' some memories, enlightening others | | | | jake_os Posts: 1459 | posted: 10-29-08 4:21pm
Meet at Franklin Park at 9 a.m. near the start of the XC races which is the back side of the Zoo and near White Stadium. Good warm up on the course. 1 x Hammer the Bearcage up and down 2 x Hammer the Wilderness Loop 1 x Hammer the Bearcage up and down The rest is a direct jog to the start of the next repeat, cut tangents. Good cool down. | | | | GiantsFan Posts: 1093 | posted: 10-29-08 12:00pm
HFC Workout, October 29, 2008 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch Stretch / run while talking 15 minute warm-up Workout: To Be Run At Polariod. �The Grab-Bag� Warm-Up leaves Xaverian at 6:45. Meet after warm-up, and for those late, at the start of the Road Mile. ** Approximately 5 person groups ( can go higher but not everyone leads an interval). ** Pick a card with a number (order of leading) and a card with a timed-distance. ** The leader picks the route, and is the only leader. Others can support the lead, but cannot usurp the lead. ** One interval must include at least one uphill and one downhill. ** Pace should be consistent, close to tempo pace. The group should remain as tight as possible. ** The Rest will be decided by the leader. The minimum would be a minute, and the maximum would be 3:00 (reserved for following a long interval). Minimum 15 minute warm-down Recommended: 6 Strides on the field or on the track (progress into the stride, but stay relaxed). Stretching should be done to complete the �warm�-down. Warm-Up: *** Due to the increasing lack of daylight, it is important to start practice on time. Begin warming-up when you arrive. ***Everybody should jog a lap as the first thing that you do upon arrival. Then, stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: Enjoy it and feel the sense of fast, comfortable running. In a Cross Country race, there are a number of adjustments that have to made during the race due to hills, sharper turns than most road races, somewhat uneven terrain, etc� . This workout is designed to make every leader of an interval responsible for the proper pace and rhythm. Have fun. Cross country / Racing: Congratulations to all those who raced this weekend. There was a good turnout at Harvey�s race, with several striders posting impressive places. Chris Kelly cruised to a strong sub-3 effort, in his Boston qualifier. Also, a big shout-out to those who laced them up for the Mayor�s Cup at Franklin Park. Strong performances all-round, as people prep for the USATF-NE�s. Well done to all, and good luck to anybody racing this weekend. Remember to submit your race results to the website. HFC Clothing: Only a few sweatshirts remain so please get yours a.s.a.p.. Also, the club purchased a limited amount of singlets for those who do not currently have one. Those in need must see Gary at practice. Additional items have been ordered, and will be available by mid-November. Details will be forthcoming. Weekends: Get your long run done on Sunday. If your legs are completely trashed from Saturday, move it to Monday, but get it done! Your long run should be 3 or 4 miles longer than your usual distance run. As always, if you feel good, don�t be afraid to get after it. Sometimes your long run may also be a hard run. The primary purpose is to run long, so don�t sacrifice distance for speed, don�t just cover the distance. Try to maximize what you get out of the day. If you did not race or do a workout on Saturday, add some 15 minute up-tempo stretches, or alternate some on / off miles (the �on� meaning faster, then settling back in). Most members of the club have a limited amount of time in which to get in your runs. If you have the time to go long, use it well. Look to the message board for running partners for the interval workout or the long run. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. It�s Cross Country Championship time, Rich Hart | | | | gary Posts: 1948 | | posted: 10-23-08 8:21pm Just wanted to make sure anyone who wants an online log has access to it. Some of the crew who have been posting for a while (ie. General Lee) may have been grandfathered in avoiding the log option. Just want to make sure. Lee, Terry McNatt is watching!!! | | | | jake_os Posts: 1459 | posted: 10-23-08 2:04pm
Some excerpts from Bob Fitzgerald's posting on the NER website. Defending pub titan Terry McNatt only needed a top 10 finish and hustled the maillot jeune across the finish line in the shadow of "sit and kick�" ninja Lee Danforth of the HFC. Lee ran 15:47, kicking by Terry on the final Border St. straightaway to place 4th overall behind Alex Taylor, Matt Ely and former BU 4:08 miler Liam Revell who ran 15:02. In a moral victory, Lee cut a point off Terry's total as the pair finished just 9-points apart, 282 to 273. John Noland completed a successful injury rebound to claim top Master ($50) ahead of CT's John Tolbert and Jimmy Fallon. Thirsty Irish Runner Dave Wessman three-peats plus 1 (as in four x) as Senior suds champ with 1998 Pub Series Masters champ Paul "Corky' Corcoran of HFC taking second 2005 Pub Series Queen Mimi Fallon needed only a top-38 finish to take the tiara, but sealed the deal in 17:39 for third at Paddy's Team Fabulous flash Melanie Hire improved dramatically from her '07 debut to clinch the runner-up position with unofficial Reebok personality and recent HFC convert Mara Lappin forging bronze. (note that Mara missed 1 race) | | | | jake_os Posts: 1459 | posted: 10-22-08 11:48am
At the X 6:30 pm Rich is questionable for tonight, but may be able to augment this entry. I hope to be there, but will likely be late. Please look for the light and power cord near the shed by the track starting/finishing line. Chris Kelly, you are in charge. The Workout! As always 2 x 200 meter striders w/200 rest Group A: Mile at tempo (slower than race pace) 2 minute rest 1200 at 5 mile race pace - 3 minute rest 3 x 800 at goal race pace (can be the same or faster than the 1200) 2 minute rest between Group B: 2 x 1200 at 5 mile race pace 2 x 800 at slightly faster pace 2 minutes rest between We need you for the New England XC race on Nov. 9 at Franklin Park. We are optimistic of fielding a women's 6K team, a master's 8K team, and less optimistic of fielding an open 10K team. You less than 40 year olds need to be offended and step up to the plate. Just a reminder, XC is FUN! CU2night! | | | | Gary Posts: 1948 | | posted: 10-22-08 7:38am You probably already saw this but it made the Let's Run Quote of the Day: http://www.boston.com/news/local/articles/2008/10/19/nail_in_heel_had_plucky_hawk_running_on_his_toes/ | | | | gary Posts: 1948 | | posted: 10-20-08 12:44pm Some of you (you know who you are!) need to get up to date on your annual HFC dues. If you haven't done so in a while, please send a Check for $35.00 to Jim Clifford 31 Buckingham Rd Norwood, MA 02062 That is all. Carry on citizens... | | | | AjHDr0p Posts: 765 | posted: 10-19-08 4:47pm
No, not that kind of fantasy. I'm starting up a fantasy bball league. Didn't know if anyone was interested. Just shoot me an e-mail or post AHolmes@Alum.Bryant.edu | | | | Scotty Wiz Posts: 124 | posted: 10-19-08 1:54pm
Hi everyone! Dano (I think you're the one that usually handles these) - I was wondering if I could get my grubby little hands on one of the waivers that come our way for Boston '09. I'm eight months out from my hip surgery now and things are going really, really well. I'm back up in the 80s mileage-wise, but I still have a looooong way to go to return to proper form. I'd love to run Boston, but my last marathon is outside the qualifying window and I'm not quite ready to try and rush a fall/winter marathon just to get the qualifier. I'll be rearing to go by April, though, and I certainly want to help the club out as best as I can. | | | | jake_os Posts: 1459 | posted: 10-15-08 2:02pm
HFC represents well in the 2008 NER Pub Series Lee Danforth resides in second overall in the open to Terrible Terry McNatt. Jimmy Fallon is fourth in the master's scoring, despite only having one leg. Corky is second 50 year old despite missing the last race in favor of the HFC Open (When PS sobers up, we'll publish the results of that). Mimi 'Honorary HFC' Fallon leads the wimins while taking it easy on Sunday so she could kick ass on Monday as second master in the Tufts 10K. Mara Lappin who has run the two practices with us, won Sunday's Pub Race at the Bobby Bell and is in third overall. Big Cheers to all. | | | | GiantsFan Posts: 1093 | posted: 10-15-08 1:59pm
HFC Workout, October 15, 2008 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch Stretch / run while talking 15 minute warm-up Workout: 2 x 200 Jog a 200 for the rest 4 x 400 Pace: 5K Pace Rest: 60 seconds, 3 Minutes after #4 3 x 800 Pace: 5K Rest: 2 minutes. 3 minutes after #3 4 x 400 Pace: 5K � 3 to 5 (Ex.: 18:36 5K = 6:00 = 90/3:00 [400/800], 17:34 = 5:40 = 85/2:50) Group #2 2 x 200 Same as above, doing the odd number intervals. Minimum 15 minute warm-down Recommended: 6 Strides on the field or on the track (progress into the stride, but stay relaxed). Stretching should be done to complete the �warm�-down. Warm-Up: *** Due to the increasing lack of daylight, it is important to start practice on time. Begin warming-up when you arrive. ***Everybody should jog a lap as the first thing that you do upon arrival. Then, stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: The design of the workout is to establish a rhythm. Feel like you are running a comfortable, controlled, and consistent pace. Your pace times should not vary much at all. As always, the short rest intervals are important. Therefore, choose groups of people who are running similar times. Enjoy the night. Racing: Good luck to anybody racing this weekend. Remember to submit your race results to the website. Cross Country: It seems like the response has been positive for the Mayor�s Cup (October 26) and the USATF New England Championships (Nov. 9), especially the NE�s. Entries will be available at practice. There have been postings on the website regarding potential team entries. We are looking to have 3 teams on Nov. 9 (women�s open, men�s open, and men�s masters). Get out and hit the trails. Those in attendance on the 9th should consider a post-race repast at a local establishment, which is Cross Country central the entire day. If you are in the mood for watching some good harrier action after the NE�s, stay for the NCAA Div. II Regional Qualifier. Good battle between some quality teams who don�t always like each other. Hope to see you at the Park. Good day for racing at the collegiate New Englands on Saturday at Franklin Park. In the women�s race, it was a BC show, as they had 10 of the first 15 in the opening race of the day (women�s JV), and followed it up with their 7th woman being 14th. The men�s front pack went from 10 to 7 to 3 and 3. Behind a 2-3 by Rueben Sanca and Rex Radloff (Dedham boy), UMass Lowell won the team title (Archies� and Southie�s own Jack Kilcommon was their 5th man in 25:20). The Stonehill squad was 10th , led by Kevin Gill�s 4th (24:54), and another sophomore in 25:09. Gill�s time is pretty impressive for someone who won�t turn 19 until December. He was also the 1st non-senior in the race. However, 4-5-6 were an issue for the Skyhawks with both teams, and the team totals suffered. HFC Clothing: Sweatshirts are in. The singlets have hit a snag (not in the fabric), but we will have the information shortly. Weekends: As always, this weekend�s workout is offered for those weekends when a scheduled workout or a race is not planned. This workout should include 6 x 2 minutes (approximately a 600 to 700 for most). The rest should be 2 minutes. This can be done on the roads or the trails. For those running either or both of the Cross Country races, this is a perfect opportunity to get in a solid workout, while training your legs for a cross race. If doing so, adjust the intervals to be 5/6 x 3 minutes. As suggested last week, the feel should be up-tempo, but comfortable. Be careful not to do too much and trash your legs. The purpose is to allow them to get adjusted to the feeling underneath. Get your long run done on Saturday or Sunday. Even if you race on Saturday, you can still get in a long run on Sunday. Monday should then become your easy, recovery day (or day off). Your long run should be 3 or 4 miles longer than your usual distance run. As always, if you feel good, don�t be afraid to get after it. Sometimes your long run may also be a hard run. Don�t be afraid to tax yourself. Don�t just cover the distance. The primary purpose is to run long, so don�t sacrifice distance for speed. Just try to maximize what you get out of the day. If you did not race or do a workout on Saturday, add some 15 minute up-tempo stretches, or alternate some on / off miles (the �on� meaning faster, then settling back in). Most members of the club have a limited amount of time in which to get in your runs. If you have the time to go long, use it well. Look to the message board for running partners for the interval workout or the long run. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Enjoy the leaves, Rich Hart | | | | hbrunner Posts: 661 | posted: 10-14-08 12:17pm
don't know what happened to the last post - Striders - just a reminder that bonus gp points can be had at the 20th annual Canton Fall Classic. Challenging 10K course - merchandise prizes - pre entry for guaranteed long sleeve t info at cantonfallclassic.com | | | | hbrunner Posts: 661 | posted: 10-13-08 8:18pm
don't forget- Grand Prix bonus points available at our race Oct 26 - challenging 10K course, good field, good prizes pre-entry guarantees long sleeve race T | | | | gary Posts: 1948 | posted: 10-12-08 12:05pm
MAJOR proppas out to Andy Holmes for his 1:14:55 run at the BAA Half today. HUGE PR! Great job. Add to that Bobby Bligh in 1:18 & John Sullivan (who apparently can crank out 1:19 halfs at will.) Also present were Steve Walsh (not sure of his time?) The one and only Caitlyn Remby who clocked a 1:32 and John Haederle who met his goal of a sub 1:35 with a 1:34:34. Rumore that Brendan Lynch was there? Didnt see him but if so, HFC may have made some $$? Great day for a race. | | | | General_Lee Posts: 537 | posted: 10-09-08 7:45pm
Good luck to those running the BAA half this weekend. I will be venturing out to Haverhill for the Bobby Bell 5 miler. It is a Pub series event. Anyone else going or want to commute, let me know. | | | | GiantsFan Posts: 1093 | posted: 10-08-08 11:17am
HFC Workout, October 8, 2008 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch Stretch / run while talking 15 minute warm-up Workout: 2 x 200 Jog a 200 for the rest 1 x 1200 Pace: 5 mile R.P. � 12/15 seconds (27:30 = 4:06 � 15 = 3:50) Rest: 2:30 Minutes 4 x 800 Pace: 5 M Tempo (2:45 + 5/10) Rest: 1 minute (2 minutes after #4) 1 x 1200 Pace: 5M Race Pace � 15) Group #2 2 x 200 1 x 800 Pace: 5 Mile Race Pace 3 x 800 Pace: 5M Tempo (R.P. + 20 seconds) Rest: 90 seconds (3 minutes after #3) 1 x 800 Race Pace Minimum 15 minute warm-down Recommended: 6 Strides on the field or on the track (progress into the stride, but stay relaxed). Stretching should be done to complete the �warm�-down. Warm-Up: *** Due to the increasing lack of daylight, it is important to start practice on time. Begin warming-up when you arrive. ***Everybody should jog a lap as the first thing that you do upon arrival. Then, stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: The design of the workout is to simulate the flow of a race, getting out hard and establishing your place in a race, settling in to a good mid-race pace, and then finishing strong. The short rest intervals are important. Therefore, choose groups of people who are running similar times. Enjoy the night. Racing: Good luck to anybody racing this weekend. Remember to submit your race results to the website. Cross Country: The two major Cross Country races in the Boston area are the Mayor�s Cup (October 26) and the USATF New England Championships (Nov. 9). Both races take place at Franklin Park. Entries may be available at practice. There have been postings on the website regarding potential team entries. We are looking to have 3 teams on Nov. 9 (women�s open, men�s open, and men�s masters). Get out and hit the trails. Those in attendance on the 9th should consider a post-race repast at a local establishment, which is Cross Country central the entire day. If you are in the mood for watching some good harrier action after the NE�s, stay for the NCAA Div. II Regional Qualifier. Good battle between some quality teams who don�t always like each other. Hope to see you at the Park. For those who are interested, the college New Englands are this Saturday at Franklin Park. The two championship races are at 12:30 and 1:00/1:15. One of the best couple of hours all year. HFC Clothing: Sweatshirts are in. Gary has reported that the singlets are coming. Details regarding distribution are forthcoming. Weekends: As always, this weekend�s workout is offered for those weekends when a scheduled workout or a race is not planned. This workout should include 12 x 45 to 60 seconds (approximately a 300 to 350 for most). The rest should be 90 seconds. This can be done on the roads or the trails. For those running either or both of the Cross Country races, this is a perfect opportunity to get in a solid workout, while training your legs for a cross race. If doing so, adjust the intervals to be 8 x 2 minutes. The feel should be up-tempo, but comfortable. Don�t trash your legs, but allow them to get adjusted to the feel underneath. The time can be adjusted if you are running towards a distinctive landmark). Nothing better than getting in some good turnover on a cross country trail on a nice fall day. Get your long run done on Saturday or Sunday. Even if you race on Saturday, you can still get in a long run on Sunday. Monday should then become your easy, recovery day (or day off). Your long run should be 3 or 4 miles longer than your usual distance run. As always, if you feel good, don�t be afraid to get after it. Sometimes your long run may also be a hard run. Don�t be afraid to tax yourself. Don�t just cover the distance. The primary purpose is to run long, so don�t sacrifice distance for speed. Just try to maximize what you get out of the day. If you did not race or do a workout on Saturday, add some 15 minute up-tempo stretches, or alternate some on / off miles (the �on� meaning faster, then settling back in for the next mile). Most members of the club have a limited amount of time in which to get in your runs. If you have the time to go long, use it well. Look to the message board for running partners for the interval workout or the long run. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. It�s New Englands weekend, Rich Hart | | | | alf_tupper Posts: 528 | posted: 10-07-08 7:54pm
Cheers Alf... | | | | gary Posts: 1948 | | posted: 10-06-08 9:43pm Are now up so you can check to see if you've signed up yet! | | | | gary Posts: 1948 | | posted: 10-06-08 12:08pm Got this email in earlier. Email me if you need the contact. Gary Monday, October 6, 2008, 8:52 am [EST] Message: Hi, I�m working on an advertising project for Saucony, we�ll be photographing athletes for their catalog and I�m trying to find runners who might be interested in participating. It�s a fairly specific group they�re looking for: ages 18-26 men around 6� and women around 5�7 who are real runners. We only get one size of the clothes so we need to find people to fit. If they get selected, the pay is pretty decent, $750/day for one or two days. Do you have any members who might want to be considered? We are holding a casting on Wednesday, Oct. 8th from 9am to 6:30pm at 23 Drydock Ave, 2nd floor in Boston. Anyone who is interested can come in, fill out an info sheet and have their photo taken. It�d only take a couple of minutes. I�d appreciate it if you�d send a notice out to your email group. (a note is attached below) Please let me know if you have any questions. Major National Sportswear Company is seeking male and female running athletes to photograph for commercial use. Men: ages 18-26 5�9� to 6�2� approx 160 lbs. Women: ages 18-26 5�6� to 5�9� approx 125 lbs Casting to be held: Wednesday October 8th 9:00 am-6:30 pm 23 Drydock Avenue, 2nd Floor Boston, MA Casting will consist of filling out a form and having two pictures taken: a head shot and a full body shot in athletic shorts and a sports bra (women,) shirtless (men). | | | | gary Posts: 1948 | | posted: 10-06-08 9:29am Gonna be doing some housecleaning on the online log section in the next 24 hours or so. If you have not filled in a profile or posted runs to your log, I'm going to be removing it as well as the duplicate profiles. You will be able to add it back in if you wish to start logging. I'll also be adding some new members as well. You can still post to the discussion board at any time. Drop me an email if you need help. | | | | GiantsFan Posts: 1093 | posted: 10-01-08 11:20am
HFC Workout, October 1, 2008 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch Stretch / run while talking 15 minute warm-up Workout: 2 x 200 Jog a 200 for the rest 400 � 400 � 800 x 3 or 4 Sets Pace: 5K Race Pace Rest: 1 minute after the 400�s, 3 minutes between sets Group #2 2 x 200 400 � 800 x 3 or 4 Sets Pace: 5K Pace Rest: 3 Minutes Minimum 15 minute warm-down Recommended: 6 Strides on the field or on the track (progress into the stride, but stay relaxed). Stretching should be done to complete the �warm�-down. Warm-Up: *** Due to the increasing lack of daylight, it is important to start practice on time. Begin warming-up when you arrive. ***Everybody should jog a lap as the first thing that you do upon arrival. Then, stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: A traditional favorite with HFC. Short rest and quick repetition is the key to the workout. Stay consistent. Groups should be smaller so the rest interval is not compromised. The strength from the short rest and consistent times is the focus, not speed. Racing: Good luck to anybody racing this weekend. Remember to submit your race results to the website. Cross Country: The two major Cross Country races in the Boston area are the Mayor�s Cup (October 26) and the USATF New England Championships (Nov. 9). Both races take place at Franklin Park. Entries will be available at practice. If you are not racing elsewhere, consider racing. It would be good for HFC to have team scores at both meets. HFC Clothing: Sweatshirts are in. Singlets are coming. Weekends: As always, this weekend�s workout is offered for those weekends when a scheduled workout or a race is not planned. This workout should include 6 x 3 minutes (approximately a 750 to 800 for most). The rest should match the interval. This can be done on the roads or the trails. For those running either or both of the Cross Country races, this is a perfect opportunity to get in a solid workout, while training your legs for a cross race. Get your long run done on Saturday or Sunday. ** Even if you race on Saturday, you can still get in a long run on Sunday. Monday should then become your easy, recovery day. Your long run should be 3 or 4 miles longer than your usual distance run. As always, if you feel good, don�t be afraid to get after it. Sometimes your long run may also be a hard run. Don�t be afraid to tax yourself. Don�t just cover the distance. The primary purpose is to run long, so don�t sacrifice distance for speed. Just try to maximize what you get out of the day. If you did not race or do a workout on Saturday, add some 15 minute up-tempo stretches, or alternate some on / off miles (the �on� meaning faster, then settling back in for the next mile). Most members of the club have a limited amount of time in which to get in your runs. If you have the time to go long, use it well. Look to the message board for running partners for the interval workout or the long run. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). Push-Ups, crunches, anything that works the abs should be incorporated. It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. It�s Harrier Time, Rich Hart | | | | corcoran Posts: 584 | posted: 09-29-08 9:53am
Is anyone planning to run any of the Mayor's Cup races @ Franklin Park on Oct 26th? Cod Fish Bowl was this past weekend. It looks like Stonehill was running a pack tempo run except for the first guy. | | | | gary Posts: 1948 | | posted: 09-28-08 4:22pm http://www.universalsports.com/ViewArticle.dbml?SPID=13048&DB_OEM_ID=23000&ATCLID=1590670 | | | | gary Posts: 1948 | posted: 09-28-08 4:16pm
In case anyone want to watch it: http://www.universalsports.com/mediaPlayer/media.dbml?CLIP_ID=140989&CLIP_FILE_ID=145655&_MODE_=ONDEMAND&db_oem_id=23000 | | | | corcoran Posts: 584 | posted: 09-27-08 10:37pm
I run 7 - 8 miles for my long run on the weekend, I can't handle 15 miles at my level of fitness (age). Does anyone want to meet at Cutler for a run on Sunday. BTW, my pace is 7:30 at best, probably more like 7:55/mile. | | | | ptdoon Posts: 904 | posted: 09-26-08 11:58am
While running down presidents row in Corvalis, Oregon, the HFC Olympic Trial travellers noticed the billboard-size OregonSt. Football schedule. A very tough PAC 10 schedule led us to believe that it could be a tough fall for the "Beavers." But like last Sunday, in Foxboro, anything can happen: Oregon St. 27 USC 21 | | | | gary Posts: 1948 | | posted: 09-25-08 3:24pm As some of you know, I blog with a crew from Nebraska, many of whom ran Boston this year. In turn I ran a marathon in Lincoln Nebraska in May. We've had some good natured ribbing about how HFC stacks up against them. I tried to make a wager with some about Omaha Steaks vs New England Lobster for the Lincoln Marathon but it never really took. We should change that for Boston (I love steak) Anyway, then the smacktalk started....Ironically, the one who's making the most noise is a Pastor! Here's a quote from him about HFC: "...tell your pesky, little running club at your next social jog around Easton Place or wherever it is that they better bring at least their "B" game to the marathon next spring and probably even their "A" game if we can get a few of our runners qualified in the next month or so. I fully expect that all the Omaha runners combined next year will be given less bags of fluid than what SmackAttack (me) recieved after Lincoln 2008. I'm already looking forward to the lobster on Monday after the race! | | | | GiantsFan Posts: 1093 | posted: 09-24-08 12:58pm
HFC Workout, September 24, 2008 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch Stretch / run while talking 15 minute warm-up Workout: 2 x 200 Jog a 200 for the rest 5 x 1000 Pace: #1 = 5k pace � 10 seconds #'s 2-4 = 5k pace #5 = Race Pace (???) Rest: 2 minutes Group #2 2 x 200 5 x 800 Pace: The same Rest: 2 minutes + group difference Minimum 15 minute warm-down Recommended: 6 Strides on the field or on the track (progress into the stride, but stay relaxed). Stretching should be done to complete the �warm�-down. Warm-Up: *** Due to the increasing lack of daylight, it is important to start practice on time. Begin warming-up when you arrive. ***Everybody should jog a lap as the first thing that you do upon arrival. Then, stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: The focus of the workout is to simulate race pace, as the first is to be run quick (the start), and the next at a �fast but comfortable� pace. The last will be up=tempo, simulating the end of a race. Make sure that there is a difference between #�s 1 and #2, while the last should be faster than the 4th. Racing: Great job last weekend by those who competed in the �Lone Gull� race. Congratulations to both teams for their winnings, and also congrats to those who raced well. Big winnings ($400) for the club coffers. That�s about the biggest one-day haul that the club has had since HFC used to fleece the race directors of the Dedham Road Race for several hundred each year. Again, good job crew. Cross Country: Now that we are officially in fall, it is Cross Country season. Hopefully, HFC will be represented as the races get off the roads. With only a few focusing on fall marathons, perhaps this will be a year when the club can enter full teams in the big meets during cross country. The premier open CC competitions are the Mayor�s Cup (Sun., Oct. 26), and the USATF-NE�s (Sun., Nov. 9). Both meets will be held at Franklin Park. If you are planning on competing on the trails, it is important for you to prepare yourself for the races. Make sure that you get in some up-tempo running off the road. Trails would be preferred, but grass fields would also provide some good preparation for the two races. The banging on a cross country course is dramatically different that the feel of the roads, and it is important for your legs to experience that feel prior to racing. The only way to prepare for an extended, hard effort on a cross country course is to run hard off the roads. As we get into October, perhaps some group gatherings could take place, either at Franklin Park, or a reasonable alternative ((for example, the trails around Houghton�s Pond). Until that time, think about doing your weekend up-tempo workout on the trails. For those who do attend these races, there are some additional benefits. Many of the attendees follow their cross country morning with a good meal and some good drink at Doyle�s. An additional benefit for those who go to the Open NE�s is that the NCAA Div. II Regional Qualifier follows, on the same course. The men�s will feature 3 of the top 20 teams in the country in UMass Lowell (9th), Stonehill (14th), and Southern Conn. (20th). The women�s race isn�t quite as deep, but Stonehill (22nd) and UML (25th) are still listed on the rankings. Both will be terrific races and then later, everybody can go to Doyle�s. Let�s have the Green of HFC hammering on the green of Franklin Park. HFC Clothing: Sweatshirts are in. Singlets are coming. Weekends: As always, this weekend�s workout is offered for those weekends when a scheduled workout or a race is not planned. This workout should include 6 to 8 x 2 minutes (approximately a 600 for many). The rest should match the interval. This can be done on the roads or the trails, though in light of the earlier cross country information, the trails would be preferred. Get your long run done on Saturday or Sunday. Your long run should be 3 or 4 miles longer than your usual distance run. As always, if you feel good, don�t be afraid to get after it. Sometimes your long run may also be a hard run. Don�t be afraid to tax yourself. Don�t just cover the distance. The primary purpose is to run long, so don�t sacrifice distance for speed. Just try to maximize what you get out of the day. Add some 15 minute up-tempo stretches, or alternate some on / off miles (the on meaning faster then settling back in for the next mile). Most members of the club have a limited amount of time in which to get in your runs. If you have the time to go long, use it well. Look to the message board for running partners for the interval workout or the long run. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Run long, run fast, Rich Hart | | | | jake_os Posts: 1459 | posted: 09-18-08 10:06pm
Dear Fellow Members, It is with great enthusiasm that I announce that the HFC Open will take place on Sunday October 12th at Newton Commonwealth GC with T-times and pairings to be named later.While I understand that most players may not have played thier best round last year, Please keep in mind that most of you are really not very good, regardless of what the course is. THe NCGC was chosen to add a varying layout to the past Open courses. Some courses have been wide open (Franklin Park), rainy and hilly (George Wright), flat and narrow (Putterham) and a little bit of everything (Ponky). The two season /same course format has yet to render a repeat winner on the same course. The NCGC is also the shortest yardage and lowest par course of the others played. It has hills and narrowness but it is fair to all players. However, in fairness to the members, I will put in motion an opportunity for those members to nominate the 2009-2010 course. Currently, the only nomination on the table is Brookmeadow in Canton. There is also discussion of a team prize which has some promise as well. That will be worked into this years tournament as well.The two teams will be "Red" vs "Green". Players to be named later. I appreciate all of the thoughtful input that has been generated. However, I refuse to see the HFC tournament turn into a Lewis' vs Nappers situation. Decision final. Moving forward.....Please forward confirmation of your attendance at this years tourney. Please reply to Pat Sweeney at kipcoe1@yahoo.com | | | | gary Posts: 1948 | | posted: 09-18-08 4:34pm Just signed up ! | | | | GiantsFan Posts: 1093 | posted: 09-17-08 2:40pm
HFC Workout, September 17, 2008 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch Stretch / run while talking 15 minute warm-up Workout: Group #1 - 2 x 200 Pace: 5K pace, jog a 200. 6 x 800 Pace: #�s 1, 3, & 5 @ 5 Mile Race Pace � 10 seconds #'s 2, 4, & 6 @ 5K Pace - 10 (Ex.: 31:00 to 32:00 = ~18:40 for 5K, #�s 1, 3, & 5 = 6:15/3:07 � 10 = 2:57 #�s 2, 4, & 6 = 6:00/3:00 � 10 = 2:50) Rest: 2 minutes Group #2 � 2 x 200 Pace: 5K pace, jog 200 8 x800 Pace: 5 Mile Race Pace Rest: 2 minutes Minimum 20 / 30 minute warm-down 6 Strides on the field or on the track (progress into the stride, but stay relaxed). Stretching should be done to complete the �warm�-down. Warm-Up: *** Due to the increasing lack of daylight, it is important to start practice on time. Begin warming-up when you arrive. ***Everybody should jog a lap as the first thing that you do u upon arrival. Then, stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: The intent of the workout is to adjust to the shifts in pace that may occur during a race. It is important to run the even number 800�s at more of an up-tempo than the odd numbers. Keep the rest phases consistent. If you are running the longer workout, consistency is the key. Stay within your pace and establish a rhythm. Be ready to go when the rest is over. HFC Clothing: Sweatshirts are in. Singlets are coming. Weekends: As always, this weekend�s workout is offered for those weekends when a scheduled workout or a race is not planned. This workout should include 8 x 400, or 8 by 90 seconds. The rest should be short, and the interval times consistent. This can be done on the roads or the trails. Get your long run done on Saturday or Sunday. Your long run should be 3 or 4 miles longer than your usual distance run. As always, if you feel good, don�t be afraid to get after it a bit. As stated every week, if you are not able to get in the above workout on one day, include some up-tempo stretches in the middle of your long run (ex.; 3 x 8 to 10 minutes or 4 x 5 minutes). Look to the message board for running partners for the interval workout or the long run. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Cross Country season is here, Rich Hart | | | | cdieh Posts: 840 | posted: 09-11-08 10:54am
Early registration (18.00) for Lone Gull closes on 9/14. http://www.runreg.com/RacersResource/events/register.asp?EventID=1597 | | | | GiantsFan Posts: 1093 | posted: 09-09-08 10:18pm
Workout for Sept. 10, 2008 @ Xaverian 6:30 Jog / Stretch 15 Minute Warm-Up Run Strides WORKOUT: 2 x 200 5K Race Pace 2 x 400 5K Pace - 6 or 7 seconds Rest = 90 seconds 1 x 800 5K - 10 seconds Rest = 2 minutes 1 x 1200 5K Pace Rest = 2.5 minutes 1 x 800 2 x 400 5K Pace - 8/9 seconds 2 x 200 Stride Pace 15 Minute Warm-Down Workout: Consistency is the key. Stay steady with the pace. Run the last 2 400's with a bit if gidde-up (gets you ready for the end of the race). The last 200's are not races (that means you Lee and TJ). Stride them out to complete the workout. Darkness: As we get into September, it becomes more important to start as close to 6:45 as possible. The days are getting shorter, and we have to maximize the light of day. Racing: Congratulations to those who raced this weekend. Great job in the Ollie, and a solid performance in the Coombs race. Well done. It has been requested that we have 2 different workouts for those who have different racing plans. We'll begin with the 2 sets of workouts next week. Details will be forthcoming in the September 17 plans. Cross Country season is upon us, Rich Hart | | | | Dano Posts: 361 | posted: 09-09-08 10:10am
I think not. Anyone notice in the Coombs 5K that SuperDave was behind Karen in the results and no babyjogger was involved. Rumor has it his golf game has improved and he will be in contention for the HFC Open. | | | | gary Posts: 1948 | posted: 09-08-08 10:33am
Proppas going out to John Cleary gettin' it done this weekend at Ireland's Half Marathon Championship. John placed 15th in a time of 1:11:39. Gettin'g woefully close to the HFC Record. Great job John! | | | | jake_os Posts: 1459 | posted: 09-04-08 11:03am
The last two scoring GP events are in Sept. Sept. 6 - The Ollie Sept. 21 - The Lone Gull 10K, Gloucester Bonus races start this Sunday. 5 pts for participating. Sept. 7 - Jeff Coombs 5K, Abington 9 a.m. I know you need GP updates, they will be done shortly. A snapshot of the leaders after 6 events: Women - Linda Sutherland Men Open - Dan Leeforth Masters - Jafon Cotouverous Vets - Blonde on Blonder Fall Team Events: Cape Cod Relay - Two teams of five, perhaps 3. we are leaning on 1 mixed team and 1 masters. Oct 26. Cross Country - Focus is New Englands 8K masters and 10K open - Nov. 9 Fall/Winter workout venues: We will be soliciting feedback. It appears there is interest for people to run out of Polaroid/X and Southie. It is not a perfect arrangement, but seems to work. Several striders have interest in moving indoors for workouts beginning in January. Reggie Lewis is available for short money. More on this later. | | | | gary Posts: 1948 | | posted: 09-03-08 9:06pm MAAJOR turnout for the HFC women tonight! We almost hit double digits! Fingers crossed we keep this going. Also, GREAT mojo from the crew going into the Ollie. Our young guns are looking very promising...add Jason to the mix and get Steve Neri in green and we got even more game... | | | | GiantsFan Posts: 1093 | posted: 09-03-08 1:48pm
Workout for Sept. 3, 2008 6:45 Start warm-up run. Stretching Strides WORKOUT: 1 Mile Pace = 5 Mile race pace Handicap Mile Loop Rest = Jog to the bottom of the hill. Hills - 200 - 200 - 400 x 2 sets Rest = Jog down + 30 seconds 3 x 300 Final Straightaway of the H.M. Rest = 90 seconds (300's can be done in either direction) 20 Minute warm-down Jocularity and Frivolity will follow @ Chez Lewis'. Additional club details will follow. Add 300's as needed | | | | rpmazz Posts: 18 | posted: 09-02-08 9:51am
Beautiful day for the 35th annual Walpole Labor Day races. Paul Kelly looked great taking 3rd overall and 1st in the Masters division. He ran like one of the teenagers who took 13 of the top 20 spots in the 5K. Despite Paul Muldoon's recent post telling us to brag about ourselves, I fell short of my goal of breaking 19:00 (although I ran my master's PR). I will, however, brag about my 8 year old son who ran his first road race averaging 8:53 miles and not even breathing heavily. 5K 1 Nick Wade 183 17 1/41 M1519 No. Attleboro 16:37 5:21 2 Christopher Lotsbom 101 18 2/41 M1519 Walpole 16:52 5:26 3 Paul Kelly 154 41 1/47 M4049 West Roxbury 17:11 5:32 18 Rich Mazzocca 222 45 6/47 M4049 Walpole 19:23 6:15 168 Jake Mazzocca 225 8 24/45 M0114 Walpole 27:36 8:53 265 Kelsey Mazzocca 221 9 23/35 F0114 Walpole 35:25 11:25 279 Kerry Diehl 62 42 27/29 F4049 Dedham MA 37:13 11:59 10K 1 Christopher Smith 415 42 1/62 M4049 Woburn 36:39 5:54 2 Anders Peterson 576 31 1/30 M3039 Jamaica Plain 37:51 6:06 3 Evan Beach 406 27 1/9 M2029 New Haven 38:36 6:13 24 Chris Diehl 475 46 9/62 M4049 Dedham MA 43:30 7:01 37 John Saunders 528 51 6/31 M5059 Merrimack NH 45:27 7:19 70 Linda Sutherland 521 43 7/24 F4049 Walpole MA 48:54 7:53 | | | | efgroden Posts: 1060 | posted: 09-01-08 10:14pm
OK, not much notice on this one. Sorry. We've had the reservation, that BVD was kind enough to book for us, for so long, that is roamed off the radar. Anyway, we are moving forward and welcome any & all that can find their way to the Harpoon Brewery on Tuesday, September 2 (today, for many of you reading this post). The social begins at 5:30 PM. Business meeting begins at 6:00 PM. The event concludes at 7:00 PM. Topics to be discussed include: 1) fall racing season (including marathons), 2) fall workout structure and venue, 3) recent race performances, 4) reports from the committee chairs, 5) old business, 6) new business, 7) miscellaneous topics (always a hot item). Please drop by if your schedule allows, even if you have to stretch it a bit. Hope to see you there. | | | | BobbyBligh Posts: 111 | posted: 08-28-08 3:42pm
I here ya | | | | gary Posts: 1948 | posted: 08-28-08 3:19pm
Hello,> For those of you that have participated in the past, you may of> already received a brochure in the mail, but I just wanted to remind> everyone of this years race/walk, which is being held in Abington on> Sunday 9/7 at 9:00 a.m. If you're available that morning, please join> us for a good cause and to help us honor my brother Jeff's memory and> all the victims of 9-11. Attached is a race brochure and you can also> sign up on-line at http://www.coolrunning.com > > The Jeffrey Coombs Memorial Foundation (http://www.jeffcoombsfund.org)> is a 501C-3 nonprofit organization. The proceeds from the race support> the Jeffrey Coombs Memorial Foundation, which was formed to assist> families who are in financial need because of a death, illness or> other situations that challenge the family budget. The foundation also> helps fund enrichment programs in the Abington Schools, and awards> scholarships to graduating college-bound seniors. Since the Foundation> began in Nov. 2001, it has distributed more than $300,000 to worthy> causes! > My family and I truly appreciate the continued support of everyone. > Please forward this on to anyone else who may be interested. > Thank you! > > > Douglas Coombs > MFS Investment Management> 617-774-2601 | | | | gary Posts: 1948 | posted: 08-27-08 9:58pm
Tonight "post workout" at the Lewis' watering hole, the issue came up about our site. I am very uncertain that all those who could post on the old discussion board can post on this one. We seem to get posts from the same 10 or so people. I just want to make sure this is by choice. That said, could you PLEASE confirm you are able to post here by replying with a confirmation to this post? Thanks in advance... | | | | GiantsFan Posts: 1093 | posted: 08-27-08 1:21pm
HFC Workout, August 27, 2008 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch Stretch / run while talking 15 minute warm-up Workout: 2 x 200 Pace: 5K pace, jog a 200. 3 x 1000 Pace: 5K Race Pace Rest: 2 or 3 minutes Group can decide. 3 x 600 Pace: 3K Race Pace Rest: 2 minutes Minimum 20 / 30 minute warm-down 6 Strides on the field or on the track (progress into the stride, but stay relaxed). Stretching should be done to complete the �warm�-down. Warm-Up: Begin warming-up when you arrive. ***Everybody should jog a lap as the first thing that you do upon arrival. Then, stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: Back to some strength work after a few weeks of speed. Make sure that you do not overuse the rest interval. Decide among your group if you are going to rest for 2 or 3 minutes after the 1000�s, and then stay consistent. The 600�s should be run slightly faster than the 1000�s. Sorry to say that I will not be in attendance the next couple of weeks, due to our first staff meeting and next week�s NCAA Certification exam. It�s always good to know what rules you break. Just kidding. I�ve had very few violations that the NCAA knows about. Handicap Mile: Congratulations to all who raced last week�s Handicap Mile. Great racing by Rich Mazzocca, who brought out the old sub-50 400 speed to just nip Emily at the line. Remarkably accurate seeding by most. Well done. HFC Clothing: Sweatshirts are in. Singlets are coming. Weekends: As always, this weekend�s workout is offered for those weekends when a scheduled workout or a race is not planned. This workout should include 12 x 300, or 12 by 50 to 70 seconds. The rest should be short, and the interval times consistent. This can be done on the roads or the trails. Get your long run done on Saturday or Sunday. Your long run should be 3 or 4 miles longer than your usual distance run. As always, if you feel good, don�t be afraid to get after it a bit. As stated every week, if you are not able to get in the above workout on one day, include some up-tempo stretches in the middle of your long run (ex.; 3 x 8 to 10 minutes or 4 x 5 minutes). Look to the message board for running partners for the interval workout or the long run. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. You gotta love a US 4 x 400,, Rich Hart | | | | AjHDr0p Posts: 765 | posted: 08-26-08 10:36pm
I know Tim posted about new running shoes about a month ago, and where to pick up a pair. Anyone have any recommendations on what to get? I'm running in Brooks Glycerin's right now, and have been for a while. Wanna switch over to something else. I went down to Marathon Sports this weekend and they suggested the Saucony Triumph,or just upping to the newest (and more expensive) Glycerin. I was thinking about hopping back over to something Asics. Anyone have a pair they like, or really don't like? | | | | gary Posts: 1948 | | posted: 08-22-08 10:04pm GREAT showings tonight for some of our Striders especially Chris "Mottram's got nothin' on me" Kelly and Liz "What kind of a name is Usain anyway" Marks. Both proved age is just a state of mind. Chris "the Kamikaze" cranked out of the gates early and often hitting his 400 split in :73 and his mile in 5:23. Combining talent with guile, he proceedd to hit the 2M split in 11:04 to finish in an (adult) PR of 17:21. Way to go Chris. We were waiting for the other shoe to drop after 2 but he held it together. Great job. Next was Liz "ya know, I just worked 30 hours straight and got stuck in Expressway Traffic for an Hour and Twenty minutes" Marks. You'd hardly know it when the gun went off. Liz specialty at Stoughton High and UVM was the 800. Fast forward "a few years" and she paced thru in a 2:34.5. Could this be a new HFC Woman's Record? Great job Liz. Finally, Harvey B and yours truly mixed it up with the young guns for the first 50 yards of the mile. I managed a 5:30 and Harvey a 5:53. Both of use revelling in the fact that we could easily outrink our nearest competitors. All in all, a fun time under the lights in Westwood. That is all... | | | | gary Posts: 1948 | | posted: 08-22-08 4:20pm http://www.break.com/index/usain-bolt-slow-motion-replay.html | | | | GiantsFan Posts: 1093 | posted: 08-22-08 2:34pm
HFC Striders 16th (?) Annual Handicap Mile 8/20/08 @ �Polaroid� (New Course) Place Name Seed Time Finish Handicap Real Time 1 Rich Mazzocca 5:50 6:44.1 1:10 5:34.1 2. Emily Howard 7:00 6:44.4 --- 6:44.4 3. Mike Reardon 6:40 6:47.1 :20 6:27.1 4. Bob Kalinowski 5:50 6:53.3 1:10 5:43.3 5. Chris Diehl 6:10 6:54.3 :50 6:04.3 6. Liz Marks 5:50 6:56.6 1:10 5:46.6 7. Andy Smith 5:50 6:57.4 1:10 5:47.4 8. Eileen Cakouros 6:20 6:58.1 :40 6:18.1 9. Lee Danforth 4:40 6:58.6 2:20 4:38.6 10. Steve Walsh 5:20 6:59.0 1:40 5:19.0 11. TJ Unger 4:40 6:59.4 2:20 4:39.4 12. John Sullivan 5:10 6:59.8 1:50 5:09.8 13. Joe Ciavattone 5:50 7:00.5 1:10 5:50.5 14. Harvey Blonder 5:50 7:03.2 1:10 5:53.2 15. Chris Kelly 5:10 7:03.9 1:50 5:13.9 16. Andrew Holmes 4:40 7:07.2 2:20 4:47.2 17. Paul Corcoran 5:40 7:13.0 1:20 5:53.0 18. Gary McNamee 5:20 7:16.1 1:40 5:36.1 19. Steve Neri 4:40 7:19.1 2:20 4:59.1 20. Bruce Rogers 7:00 8:22.9 --- 8:22.9 | | | | GiantsFan Posts: 1093 | posted: 08-22-08 2:33pm
HFC Striders 16th (?) Annual Handicap Mile 8/20/08 @ �Polaroid� (New Course) Place Name Seed Time Finish Handicap Real Time 1 Rich Mazzocca 5:50 6:44.1 1:10 5:34.1 2. Emily Howard 7:00 6:44.4 --- 6:44.4 3. Mike Reardon 6:40 6:47.1 :20 6:27.1 4. Bob Kalinowski 5:50 6:53.3 1:10 5:43.3 5. Chris Diehl 6:10 6:54.3 :50 6:04.3 6. Liz Marks 5:50 6:56.6 1:10 5:46.6 7. Andy Smith 5:50 6:57.4 1:10 5:47.4 8. Eileen Cakouros 6:20 6:58.1 :40 6:18.1 9. Lee Danforth 4:40 6:58.6 2:20 4:38.6 10. Steve Walsh 5:20 6:59.0 1:40 5:19.0 11. TJ Unger 4:40 6:59.4 2:20 4:39.4 12. John Sullivan 5:10 6:59.8 1:50 5:09.8 13. Joe Ciavattone 5:50 7:00.5 1:10 5:50.5 14. Harvey Blonder 5:50 7:03.2 1:10 5:53.2 15. Chris Kelly 5:10 7:03.9 1:50 5:13.9 16. Andrew Holmes 4:40 7:07.2 2:20 4:47.2 17. Paul Corcoran 5:40 7:13.0 1:20 5:53.0 18. Gary McNamee 5:20 7:16.1 1:40 5:36.1 19. Steve Neri 4:40 7:19.1 2:20 4:59.1 20. Bruce Rogers 7:00 8:22.9 --- 8:22.9 | | | | GiantsFan Posts: 1093 | posted: 08-20-08 9:30am
HFC Workout, August 20, 2008 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch Stretch / run while talking 15 minute warm-up HFC Annual Handicap Mile Starts at the �Polaroid Mile� line. Warm-Up begins at 6:45. Race begins at 7:15. Workout to follow: 30 fartlek, which includes 4 x 3 minutes @ Polaroid campus. (Leader determines where the group goes). Minimum 20 / 30 minute warm-down 6 Strides on the field or on the track (progress into the stride, but stay relaxed). Stretching should be done to complete the �warm�-down. Warm-Up: Begin warming-up when you arrive. ***Everybody should jog a lap as the first thing that you do upon arrival. Then, stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Handicap Mile: The Start: The Mile will start as follows. Everyone must have a 1- mile seed time. This time should reflect an accurate assessment of what you can currently run for a mile. Those seeded at 7:00 will start at the beginning, with runners being sent off in 10 second intervals. For example, if you feel that you can run 5:00, you will start 2 minutes after the 7:00 initial wave. The objective is to have everyone finishing at close to the same time. The course: We will run the usual course for the first 1000 meters. You will then take a right on the road across from the parking lot. At the end of this road, you will take a left and repeat the first 300 (actually about 320m). The mile will finish at the starting line. We changed the course due to the new gates (there are several), and limited options. This new course will still allow for a long straightaway to the finish. Excellent racing venue. HFC Clothing: Sweatshirts are still available after the race. Weekends: As always, this weekend�s workout is offered for those weekends when a scheduled workout or a race is not planned. This workout should include 8 to 10 x 400. The rest should be short, and the interval times consistent. This can be done on the roads or the trails. Get your long run done on Saturday or Sunday. Your long run should be 3 or 4 miles longer than your usual distance run. As always, if you feel good, don�t be afraid to get after it a bit. As stated every week, if you are not able to get in the above workout on one day, include some up-tempo stretches in the middle of your long run (ex.; 3 x 8 to 10 minutes or 4 x 5 minutes). Look to the message board for running partners for the interval workout or the long run. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Get fired up for the Olympic Relays, Rich Hart | | | | cdieh Posts: 840 | posted: 08-17-08 6:20pm
Nice job by Frank at the Sharon Tri today. If i've read the results correctly it looks as though he passed about 130 after the swim. 28 92 FRANK NELSON BRIDGEWATER MA 1:19:47 6/16 M3539 169 15:43 1:21 73 35:47 1:11 4 25:47 | | | | cckelly Posts: 798 | posted: 08-14-08 10:25pm
We can't let this thread die, actually I couldn't find the original post so I had to re-create. Is anyone up for a dining on the "old side" of Lewis' after the Handicapped mile? I miss Chuck, I miss the paintings, hell I even miss the stringy fries. Who knows maybe it's time to move back. I know Jimmy will be there. CK | | | | GiantsFan Posts: 1093 | posted: 08-12-08 2:44pm
HFC Workout, August 13, 2008 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch Stretch / run while talking 15 minute warm-up ** Several Race Pace Strides 6th Annual �Jim Goggin� Deuce 7:10 Race Time ** If there are more than 15 competitors, we may run 2 heats. The unseeded heat will run first. Minimum 20 / 30 minute warm-down 6 Strides on the field or on the track (progress into the stride, but stay relaxed). Stretching should be done to complete the �warm�-down. Warm-Up: Begin warming-up when you arrive. ***Everybody should jog a lap as the first thing that you do upon arrival. Then, stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Goggin Deuce (2-Mile): We will be running the annual deuce this week. This is a Grande Prix scoring event. If the numbers are close to 20, and/or the gap between our fastest and slowest competitors is too great, we will run 2 heats. The cut-off between the 2 will be determined at the race. If there are 2 heats, the first will be the unseeded, or slower of the 2. The race(s) will start at 7:10. We will determine the number of heats prior to the start of the warm-up. Good luck to all. Racing: Congratulations to all who competed this weekend. We had a strong showing on Saturday at the Brew Run, with Andrew Holmes leading the way with his 6th place finish (out of ~1600). We had several other athletes out there, and the �bikinied� waterstop at 3 miles seemed to be very well-received. The only problem on the day was Pat Sweeney being arrested for �Gross Negligence�, as he was running without a shirt. The club was also well represented at Falmouth on Sunday, with Jason Cakouros leading the way, placing 7th in the Masters, and 66th overall. Strong showing by our masters, as John Sullivan and Eileen Cak. ran very well. If we can get the right shirts on Mimi and Jimmy, we�ll be pretty tough. We will have our annual �Handicap Mile� next Wednesday, August 20. The race will place at �Polaroid, and will run a variation of the old mile course. Details regarding seeding will be discussed at the �Deuce�. HFC Clothing: Sweatshirts are still available. Make arrangements prior to practice, and I�ll try to bring it the next time. The big box will not be attending every practice. Weekends: As always, this weekend�s workout is offered for those weekends when a scheduled workout or a race is not planned. This weekend�s workout should include 8 x 150m hill. This can be done on the roads or the trails. Grass hills are the best. The rest should be 45 or 60 seconds after reaching the bottom. The workout can also be done as part of a fartlek, with the uptempo parts being done uphill. Get your long run done on Saturday or Sunday. Your long run should be 3 or 4 miles longer than your usual distance run. As always, if you feel good, don�t be afraid to get after it a bit. As stated every week, if you are not able to get in the above workout on one day, include some up-tempo stretches in the middle of your long run (ex.; 3 x 8 to 10 minutes or 4 x 5 minutes). Look to the message board for running partners for the interval workout or the long run. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. The Cross Country season is getting close, Rich Hart | | | | gary Posts: 1948 | | posted: 08-08-08 5:35pm Anyone up for a long run tomorrow? Say 14+? I'm open to location Let me know | | | | jake_os Posts: 1459 | posted: 08-07-08 1:38pm
6th GP Event is next Wed. 8/13 Officially, the first 2008 Olympic Track Event. Two miles of competetion around the oval at Xaverian High. 6:30 Arrival. GP Scoring all categories. The rumored guest and participant is none other than Jim Goggin! | | | | GiantsFan Posts: 1093 | posted: 08-06-08 1:43pm
HFC Workout, August 6, 2008 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch Stretch / run while talking 15 minute warm-up Group #1: 2 x 200 5K pace w/ 200m jog for the rest. 1200 2-Mile race pace, Rest = 60 seconds 400 Race Pace + 5 to 8 seconds, Rest = 60 seconds 800 Race Pace Rest = 4 Minutes x 2 sets Group #2: 800 Same as above 400 800 x 2 sets Minimum 10 / 15 minute warm-down 6 Strides on the field or on the track (progress into the stride, but stay relaxed). Stretching should be done to complete the �warm�-down. Warm-Up: Begin warming-up when you arrive. ***Everybody should jog a lap as the first thing that you do upon arrival. Then, stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: This is a good race simulator for the upcoming 2 Mile. This will help you to get out hard and establish a good race pace, settle in the middle without letting the pace get too slow, and then finish strong. The key is to make sure that you vary your paces, so the �tempo� phase allows for some rest. The 800�s will strengthen you for a good end of the race. The second set will be tough, but the second mile in a well-run deuce is also difficult. Racing: Congratulations to Jason for a terrific effort at Beach-to-Beacon. Always nice to pick up some jingle. Also, a good picture on Let�s Run with the race recap. Good luck to all who are racing this weekend in the Brew Run or Falmouth. HFC Clothing: Sweatshirts are still available. Make arrangements prior to practice, and I�ll try to bring it the next time. The big box will not be attending every practice. Weekends: As always, this weekend�s workout is offered for those weekends when a scheduled workout or a race is not planned. This weekend�s workout should include a 12 x 200, and can be done on the road, a track, or a trail. The rest should be 60 to 90 seconds. The road or trail equivalent for a 200 would be 35 to 45 seconds. Run long on Saturday or Sunday. Your long run should be 3 or 4 miles longer than your usual distance run. As always, if you feel good, don�t be afraid to get after it a bit. As stated every week, if you are not able to get in the above workout on one day, include some up-tempo stretches in the middle of your long run (ex.; 3 x 8 to 10 minutes or 4 x 5 minutes). Look to the message board for running partners for the interval workout or the long run. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Enjoy the big Cape racing weekend, Rich Hart | | | | jake_os Posts: 1459 | posted: 08-05-08 10:04am
HFC had a great turnout for the 5th race in our Grand Prix. We also dominated the top twenty and took home lots of swag, though the swag was less than prior years at this race. The HFC men pulled down 75 skins for the open victory, this total was also reduced from prior years. As always, let me know if I missed you in the results. 4 Jason Cakouros 282 1/35 M4049 Milton MA HFC STRIDERS TC 21:29 5:23 5 Andrew Holmes 289 2/8 M2129 Quincy MA HFC STRIDERS TC 21:56 5:29 6 Lee Danforth 283 2/23 M3039 Dedham MA 22:34 5:39 7 Bobby Bligh 233 2/35 M4049 Wakefield MA HFC STRIDERS TC 22:48 5:42 8 Tj Unger 304 3/23 M3039 Dedham MA HFC STRIDERS TC 22:59 5:45 12 Jack Sullivan 321 3/35 M4049 Norwood MA HFC STRIDERS TC 23:27 5:52 13 Chris Kelly 259 4/35 M4049 Westwood MA HFC STRIDERS TC 23:37 5:55 19 Jared Belliveau 313 4/8 M2129 Malden MA HFC STRIDERS TC 24:31 6:08 21 Stephen Walsh 281 4/23 M3039 Newton Centre MA HFC STRIDERS TC 24:43 6:11 28 Tim Resker 338 8/35 M4049 Westwood MA HFC STRIDERS TC 25:49 6:28 34 Harvey Blonder 295 3/13 M5059 Canton MA HFC STRIDERS TC 26:33 6:39 40 Gary Mc Namee 297 10/35 M4049 So. Easton MA HFC STRIDERS TC 27:03 6:46 41 Rich Mazzocca 301 11/35 M4049 South Walpole MA HFC STRIDERS TC 27:04 6:46 48 Chris Diehl 302 14/35 M4049 Dedham MA HFC STRIDERS TC 27:36 6:54 49 Joe Ciavattore 284 15/35 M4049 Milton MA HFC STRIDERS TC 27:46 6:57 71 Mike Riordan 298 4/7 M6099 Norwood MA HFC STRIDERS TC 30:42 7:41 92 David Kelly 373 13/23 M3039 Roslindale MA HFC STRIDERS TC 32:20 8:05 107 Laura Scott 375 8/12 F2129 Roslindale MA HFC STRIDERS TC 34:09 8:33 111 Lauren Sheehan 316 5/6 F1620 Norwood MA HFC STRIDERS TC 34:37 8:40 | | | | cckelly Posts: 798 | posted: 07-29-08 9:27pm
Anyone up for LSD (long slow distance) on Sat. morning? Maybe not too slow. I have a course from my house in Westwood that goes out to Medfield center and then back through Hale reservation. It's around 14 miles. I'm thinking around 9am if interested let me know. Timothy Leary says - tune in, turn on, drop out. | | | | gary Posts: 1948 | | posted: 07-29-08 4:01pm FINALLY something that may level the playing field against the youg guns (and Jason) http://cosmos.bcst.yahoo.com/up/ylocalnews;_ylt=ApwYLHH0clEdFSAiJCz1PmM815B4?ch=4226712&cl=9021214&lang=en','player | | | | jake_os Posts: 1459 | posted: 07-29-08 1:29pm
Peter Hildreth, who represented Britain at three Olympic Games, was stopped from trying to recreate his old training regime from the 1950s at a department store by the manager. In his heyday, 110m hurdler Mr Hildreth competed in the 1952 Olympics in Helsinki, the 1956 Melbourne Games and then again in 1960 in Rome. His best achievement was to reach the semi-finals in Helsinki. He won Bronze in the 1950 European Championships and equalled the UK record for the 110m, of 14.3 seconds, on five occasions. The grandfather-of-five managed to run up the moving stairs in a Surrey department store but was then told he would be banned from Elphicks in Farnham if he tried the stunt again. Mr Hildreth turned his attentions to other shops for a while but has now decided to hang up his escalator running shoes, saying he has proved what he wanted to. He said: "I started doing it last month because I was turning 80. People did not see me do it to start with, I must have done it three or four times. "But at the top of the escalator in Elphicks is the women's underwear department and the woman who runs it told me to stop because it was dangerous." Mr Hildreth, who lives with his second wife Carol, 62, in Long Garden Walk, said manager Graham Duerden "told me I had to be careful because once a month he has someone fall on the escalator. "But I have never seen anyone have an accident and I am in there most days. It's health and safety gone mad." Mr Duerden said: "We have people aged 80 who go the right way up the escalator and fall over so we simply can't have this man attempting this sort of thing. "I was aware that he was doing this and we told him that if he continues then he will be banned so now he has stopped I believe. "We would not encourage anyone to do this anywhere because it is extremely dangerous and we'll get kids doing it if they see him, which is something we really want to avoid. "Anyone who tries to do this in Elphicks will be banned from entering the store again." Mr Hildreth repeated the feat at Debenhams, in Guildford, Surrey, but wanted to keep pushing himself so turned his attentions to a bigger, steeper escalator at Marks and Spencer. He continued: "As a young man I used to run up the escalator on the Underground in London, but that was a long time ago. "I started off doing it in bits and then did it getting on at the bottom. "I used to do it about once a week as part of my training when I was not on the track or in the gym." | | | | GiantsFan Posts: 1093 | posted: 07-29-08 1:10pm
HFC Workout, July 30, 2008 @ Xaverian @ 6:30 Warm-Up: Jog, stretch, run, active stretch Stretch / run while talking 15 minute warm-up Group #1: 5600 Meters 2 x 200 Jog 200 rest in between. 800 � 800 � 400 800 � 800 � 400 800 � 400 Pace: 5K pace � 5 seconds (Ex.: 18:36 = 6:00 = 3:00 � 5 = 2:55) Rest: 2 minutes after each, 3 minutes in between sets. Group can decide to go 2 minutes throughout. Group #2: 800 � 400 800 � 400 800 - 400 Minimum 10 / 15 minute warm-down 6 Strides on the field or on the track (progress into the stride, but stay relaxed). Stretching should be done to complete the �warm�-down. Warm-Up: Begin warming-up when you arrive. ***Everybody should jog a lap as the first thing that you do upon arrival. Then, stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: As always, run as a group. Time the rest intervals so they are consistent. Warm-up well so that you settle into the pace early. Racing: Congratulations to those who hit the Norwood streets on Sunday morning in the annual Napper Tandy�s Mustang Flyer. The 4th through 8th display, with some outstanding depth behind the front crew, was very impressive. Now, we just have to improve our women�s representation at the races. Maybe that will happen if Jason stops calling for a �girls� team. The weekend also saw a couple of terrific doubles, as both Tim Resker and Harvey Blonder laced up the track shoes to race a mile on Friday night at a track meet in Westwood, then came back with very strong races on Sunday. Good job by all. Upcoming races include the Jim Goggin Deuce, which will take place on Wednesday, August 13 and our annual Handicap Mile (with a slightly new course) on August 20. For those interested, there will be another track meet in Westwood on Friday, August 22. HFC Clothing: Sweatshirts are still available. Make arrangements prior to practice, and I�ll try to bring it the next time. The big box will not be attending every practice. Weekends: As always, this weekend�s workout is offered for those weekends when a scheduled workout or a race is not planned. This weekend�s workout should include a 8 x 400, and can be done on the road, a track, or a trail. The rest should be 90 seconds. The road or trail equivalent for a 400 would be 75 seconds for those who race in the low-5:00�s pace, and 90 seconds for those @ 6:00�s. Run long on Saturday or Sunday. Your long run should be 3 or 4 miles longer than your usual distance run. As always, if you feel good, don�t be afraid to get after it a bit. As stated every week, if you are not able to get in the above workout on one day, include some up-tempo stretches in the middle of your long run (ex.; 3 x 8 to 10 minutes or 4 x 5 minutes). Look to the message board for running partners for the interval workout or the long run. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Three weeks left before the start of the season, Rich Hart | | | | jake_os Posts: 1459 | posted: 07-25-08 2:42pm
Through Four Events. Full results will be sent by email. Let me know if you should be on this list or if you have any questions. HFC 2008 Overall Scoring (Best 6 of 8) Women's Open Men's Open Old Guys Name Points Name Points Name Points Linda Sutherland 29 Lee Danforth 54 Gary McNamee 53 Bettina Toner 28 Jason Cakouros 45 Harvey Blonder 46 Eileen Cakouros 15 Gary McNamee 45 Jason Cakouros 45 Joanne Sweeney 14 Harvey Blonder 35 Joe Ciavattone 39 Brendan Lynch 29 Chris Diehl 30 Joe Ciavattone 28 Chris Kelly 27 Chris Kelly 23 Paul Corcoran 23 Steve Walsh 20 Bobby Bligh 14 Chris Diehl 20 Mike Riordan 14 Paul Corcoran 19 Kenan Krug 14 Andrew Holmes 14 John Sullivan 13 Bobby Bligh 13 John Haederle 13 Bruce Rogers 10 Bruce Rogers 11 Justin Renz 9 Mike Fitzgerald 9 Really Old Guys Mike Riordan 9 Paul Kelly 4 Name Points Kenan Krug 9 Harvey Blonder 25 Jared Belliveau 8 Paul Corcoran 14 John Haederle 7 Mike Riordan 10 Dave Kelly 4 John Haederle 7 Mike Fitzgerald 3 Paul Kelly 1 | | | | jake_os Posts: 1459 | posted: 07-23-08 4:20pm
Napper Tandy Mustang Flyer 4 miler Norwood at 11 a.m. This Sunday! Team event. Team Cash. Do we have four girls that can run. We need you, current fitness is not required. Remember to sign up as HFC Striders on the application. I will update the GP standings before the race. | | | | joec Posts: 1393 | posted: 07-23-08 3:55pm
my company is collecting used sneakers. If you have any that you want to get rid of, bring them to the workout or bring them to the race on Sunday. Here are the details: Old Sneakers for Nike�s Reuse-A-Shoe Program The old shoes are used to make sport surfaces (such as basketball courts, running tracks, and soccer fields) in communities around the world. What can be donated? � Athletic shoes only (any brand) in any condition � No shoes containing metal � No cleats or dress shoes � No wet or damp shoes New Sneakers for One World Running This charity sends shoes in good condition to benefit athletes in need in Africa, South and Central America, and Haiti. Joe | | | | GiantsFan Posts: 1093 | posted: 07-21-08 1:17pm
HFC Workout, July 23, 2008 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch Stretch / run while talking 15 minute warm-up Group #1: Napper Tandy�s Race Warm-Up 6:45 Leave Xav. For warm-up run 7:00 Reconnect at Norwood town lot (Off Nahatan, across from St, Catherine�s) 7:05/7:10 Start @ the Mason�s building (Day St.) 1. Hard (Race Pace) to the High School (Day St., right at the end to Vernon, left on Vernon, left on Nichols [reverse to finish]) Easy run to Willet Parkway, across from the school. 2. Hard to the turnaround (rotary by St. Tim�s) Easy back to the school. 3. Hard from the start of the street by the school to the start of the high school. Easy for 3 minutes. 4. Hard to the finish (in front of the Mason�s) Minimum 10 / 15 minute warm-down 6 Strides on the field or on the track (progress into the stride, but stay relaxed). Stretching should be done to complete the �warm�-down. Warm-Up: Begin warming-up when you arrive. ***Everybody should jog a lap as the first thing that you do upon arrival. Then, stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: This week�s workout will hopefully help to prepare you for the race on Sunday. Make sure that people work together. Use the down time to regroup. If you are late, go right to the town parking lot off Nahatan St., across from St. Catherine�s Church. If you are going to run a distance run, just do it on Nichols St. with the others. Hope to see you there, but not sure due to Cape vacation. Racing: The Napper Tandy�s Mustang Flyer will be held this Sunday at 11:00. The race distance is 4 miles on this out and back course. This is an HFC Grande Prix event. The upcoming schedule will include the Jim Goggin Deuce, which will take place on Wednesday, August 13 and our annual Handicap Mile (with a new course) on August 20. For those interested, there are 2 track meets being held in Westwood. The first is this Friday, the 25th, and the following will be on Friday, August 22. HFC Clothing: Sweatshirts are still available. Make arrangements prior to practice, and I�ll try to bring it the next time. The big box will not be attending every practice. Weekends: As always, this weekend�s workout is offered for those not attending the Grande Prix race. However, all should make an attempt to attend the race. These suggestions are for those weekends when you have to run on your own. This weekend�s run should include a step-down of 2 x 3 minutes, 2 x 2 minutes, 3 x 1 minute. This workout can be done on the road, track, or trail. The rest should match the interval time. Run long on Saturday or Sunday. Your long run should be 3 or 4 miles longer than your usual distance run. As always, if you feel good, don�t be afraid to get after it a bit. As stated every week, if you are not able to get in the above workout on one day, include some up-tempo stretches in the middle of your long run (ex.; 3 x 8 to 10 minutes or 4 x 5 minutes). Look to the message board for running partners for the interval workout or the long run. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Enjoy the weather, Rich Hart | | | | Tim Resker Posts: 131 | posted: 07-21-08 1:05pm
I ran last Wednesday's workout this past Saturday afternoon at Westwood High School because the X track was locked up and I didn't feel like scaling the fence. The WHS track is a 6 lane track that is about 2 years old now. I noticed a striking difference between the WHS track and the X track almost immediately. While both tracks are obviously 400M, the WHS oval is noticeably shorter and fatter than the X track (bigger radius turns). A rough measurement with gmap-pedometer shows WHS at 150.7M x 84.8M while X is 164.8 x 61. I think Westwood had some issues with the placement/size of the track/field complex. They were limited its lengthwise placement between Nahatan St. and wetlands on the other side. Thus accounting for its portly design (no wise-ass comments about certain Striders!) Are there spec's for what range the radius of the oval ends must be within? Is there an Olympic or int'l standard? BTW, none of this seemed to have much effect on my workout, or not nearly as much as the heat at 4:30 in the afternoon. And one other thing. The other noticeable difference is the cleanliness of the two tracks. The WHS track and field are much cleaner. Very little crap lay around. The X facility, while obviously more worn due to its age, has crap littering the field and track. Perhaps the resourcesof the Westwood DPW account for this, or perhaps its something else. | | | | AjHDr0p Posts: 765 | | posted: 07-19-08 1:24pm Bob has brought it up during the last 2 Wednesday workouts....Is anyone interested in the BAA 1/2 marathon October 12? Apparently it fills up pretty quick. I just signed up yesterday. Hope we have a few guys interested in it, then run a leg of the CCM a week or two after.... | | | | Tim Resker Posts: 131 | posted: 07-19-08 10:04am
For anybody running Falmouth in August, I have two propositions. First, if you'd like me to pick up your number, I'll be heading to race HQ the week before the race to pick up mine (and anybody else's who provides me with the necessary documents). This will save you a trip to race HQ the day before the race as there is not number pickup on race day. Second, I'll be having a little cookout at my place in Falmouth after the race if you want to come by after the race to shower, get something to eat, hang out and have a few beers. Let me know if you're interested in either. Tim | | | | hbrunner Posts: 661 | posted: 07-18-08 6:15pm
From: Letsrun.com Quote of the Day: "If it was necessary to die at the finish, why, that would be perfectly satisfactory as long as I hit the tape first. It was the proudest moment of my life." -Mel Sheppard, the last American to win the Olympic 1500 title. He did it 100 years ago. neat story about him - link on the site | | | | GiantsFan Posts: 1093 | posted: 07-16-08 7:57am
HFC Workout, July 16, 2008 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch Stretch / run while talking 15 minute warm-up Group #1: 2 x 200 @ 5K pace w/ a 200 jog rest 2 x 800 Pace: 5K � 10 seconds 3 x 600 4 x 400 5K � 7 or 8 seconds Rest: 2 minutes, Group #2: 2 x 200 @ 5K pace w/ a 200 jog rest 2 x 800 Pace: 5K pace 2 x 600 2 x 400 5K pace � 10 seconds Rest: 2 minutes + extra at end Minimum 10 minute warm-down 6 Strides on the field or on the track (progress into the stride, but stay relaxed). Stretching should be done to complete the �warm�-down. Warm-Up: Begin warming-up when you arrive. ***Everybody should jog a lap as the first thing that you do upon arrival. Then, stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Racing: The next Grande Prix race will be held on Sunday, June 27 at the Napper Tandy�s Mustang Flyer. The race distance is 4 miles on this out and back course. Next week�s workout will be done on the course. HFC Clothing: Sweatshirts are still available. Make arrangements prior to practice, and I�ll try to bring it the next time. The big box will not be attending every practice. Weekends: As always, weekend workouts will be offered for those weekends when we do not have an HFC Saturday morning practice or a Grande Prix race. These suggestions are for those weekends when you have to run on your own. This weekend�s run should include 8 x 400�s (or 8 x 90 seconds). This workout can be done on the road, track, or trail. The rest should match the interval time, with a slightly longer break in the middle if needed (3 minutes). Run long on Saturday or Sunday. Your long run should be 3 or 4 miles longer than your usual distance run. As always, if you feel good, don�t be afraid to get after it a bit. As stated every week, if you are not able to get in the above workout on one day, include some up-tempo stretches in the middle of your long run (ex.; 3 x 8 to 10 minutes or 4 x 5 minutes). Look to the message board for running partners for the interval workout or the long run. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Home Field Advantage for the World Series, Rich Hart | | | | bryanvd Posts: 49 | posted: 07-15-08 7:12pm
The South Boston Athletic Club, a youth track and field developmental program that I have run for the past 15 years, started up again on June 30. This year due to the renovation of the field at Saunders Stadium at Moakley Park, we are will be holding the practices at BC High, who have graciously permitted us to use their facility this summer. Practices take place on Mondays from 6-7:15 p.m., and we usually attract about 30 kids, ages 3-12 years. We will have Developmental Meets on August 4 and 25. Please feel free to come down and bring your kids or volunteer your expertise. Any help is greatly appreciated! Thanks, Bryan | | | | gary Posts: 1948 | posted: 07-15-08 12:11pm
Harvey asked me to post this. May be a good gauge of fitness for the Fall. ULTIMATE ATHLETE PRESENTS�FIRST ANNUAL TRACK MEETUNDER THE LIGHTS IN WESTWOOD! Friday, July 25thFriday, August 22nd ORDER OF EVENTS Start time- 6pm RUNNING/FIELD 5000 meters Javelin 100 meter hurdles (50m for kids) Long Jump 400 meters High Jump 100 meters Shot Put (for kids only) 800 meters200 meters 1 mile 4 x 100 (for kids only) 4 x 400 meters -OPEN TO ALL�$12 online (per meet)$15 that day (per meet)run, jump, and/or throw (no limit on # of events)http://www.trackclinic.com | | | | Tim Resker Posts: 131 | posted: 07-15-08 11:52am
Thinking of entered the meet in Westwood a week from this Friday and running the mile event. Suggestions on possible tune up workouts between now and then. | | | | Tim Resker Posts: 131 | posted: 07-15-08 11:50am
Where do you guys buy your shoes? What stores do you like as well as online sites? I want to buy some racing flats so I'm looking for suggestions on where to shop (probably not online). One place on my list is the NB outlet. | | | | general_lee Posts: 537 | posted: 07-11-08 8:35pm
Where are my pub series representatives for HFC, or anyone else interested in his race? Anyone interested in car pooling? 4.13 miler in Somerville @ 10:00AM Sunday the 13th. | | | | GiantsFan Posts: 1093 | posted: 07-09-08 12:35pm
HFC Workout, July 9, 2008 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch Stretch / run while talking 15 minute warm-up Group #1: 2 x 200 @ 5K pace w/ a 200 jog rest 1 Mile - 800 + 1200 - 600 + 800 - 400 Pace: 5K longer intervals, 3K shorter Rest: 2 minutes after the 1st in a set, 3 min. after the 2nd. Group #2: 1200 - 600 + 800 - 400 + 400 - 200 Rest: See below. Minimum 10 minute warm-down 6 Strides on the field or on the track (progress into the stride, but stay relaxed). Stretching should be done to complete the �warm�-down. Warm-Up: Begin warming-up when you arrive. ***Everybody should jog a lap as the first thing that you do upon arrival. Then, stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: The pace should be steady on the longer intervals, with a slight increase in pace for the shorter distances. Don�t go crazy with the 800, 600, and 400 (that means you Lee). For Group #2, your rest will be a bit longer than the times listed for the others. You should be ready to start each interval with the second part of those doing the full workout. You will just finish your interval, and they can continue. This will help keep things more manageable on the track. Racing: Congratulations to Jason for his terrific performance at the Trials. Great job representing the club so well. Several Striders are also ripping it up on the roads. Keep up the good work. The next race on the circuit is Napper Tandy�s Mustang Flyer on Sunday, July 27. The race is a 4-Miler, and we�ll run the course for practice the Wednesday before (7/23). Hope to see a big representation of Striders posting in Norwood in a few weeks. HFC Clothing: Sweatshirts are still available. Make arrangements prior to practice, and I�ll try to bring it the next time. The big box will not be attending every practice. Weekends: As always, weekend workouts will be offered for those weekends when we do not have an HFC Saturday morning practice or a Grande Prix race. These suggestions are for those weekends when you have to run on your own. This weekend�s run should include 10 x 300�s (or 10 x 1 minute). This workout can be done on the road, track, or trail. The rest should be somewhat short (1 minute), with a slightly longer break in the middle if needed (3 minutes). Run long on Saturday or Sunday. Your long run should be 3 or 4 miles longer than your usual distance run. As always, if you feel good, don�t be afraid to get after it a bit. As stated every week, if you are not able to get in the above workout on one day, include some up-tempo stretches in the middle of your long run (ex.; 3 x 8 to 10 minutes or 4 x 5 minutes). Look to the message board for running partners for the interval workout or the long run. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Back on the Track this week, Rich Hart | | | | cckelly Posts: 798 | posted: 07-07-08 9:48pm
Is anyone thinking of running a fall marathon? I need a qualifying time for Boston so I guess I have to. (I was gonna run as Andy Holmes but I heard he signed up for identity protection services!) Below are some dates. Cape Cod - 10/26 Bay State - 10/19 Hartford - 10/11 Breakers - 10/18. T minus 15 weeks. | | | | gary Posts: 1948 | | posted: 07-07-08 12:07pm Hey All. We're planning a little cookout this Saturday (7/12) down here in our little corner of paradise at Brant Rock beach in Marshfield. Start time is Noon. Please feel free to bring yourself and the family. The water is warm (really) so remember your bathing suits. We'll supply the burgers, dogs, sun and surf. Feel free to bring something to add if you'd like (including BYOB.) I'll bring directions with me to the workout Wednesday night. Drop me an email or respond on this thread if you could so we can plan accordingly. Hope you can make it! The McNamees 7 Bryants Lane Brant Rock, MA 02020 (781) 834-1405 Here's the Mapquest Directions: http://www.mapquest.com/maps?city=Marshfield&state=MA&address=%5B4-71%5D+Bryants+Ln&zipcode=02050&country=US&latitude=42.0919&longitude=-70.6449&geocode=STREET | | | | GiantsFan Posts: 1093 | posted: 07-02-08 10:38am
HFC Workout, July 2, 2008 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch Stretch / run while talking 15 minute warm-up Group #1: 2 x 200 @ 5K pace w/ a 200 jog rest 4 x 400 x 2 or 3 sets (4 sets if desired) Pace: 5K Race Pace Rest: 90 seconds, 3 minutes after each set Group #2: Same as above, with 2 sets. Minimum 10 minute warm-down 6 Strides on the field or on the track (progress into the stride, but stay relaxed). Stretching should be done to complete the �warm�-down. Warm-Up: Begin warming-up when you arrive. ***Everybody should jog a lap as the first thing that you do upon arrival. Then, stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: With many racing this weekend at some of the various 4th of July events, tonight�s workout is geared toward getting some turnover, without lasting pain. If you are racing Friday, just do 2 sets. If not, do more. Due to the Pub Series race tonight, and with some regulars attending the Trials, attendance may be sparse. We will try to make suitable groups, even if it means that people may be running with only one or two others. See you tonight. HFC Clothing: This will be the last week that the sweatshirts will be available at practice. If you have not received yours and are going to attend a practice, email me (include your size) and I will try to bring one to that practice. The sweatshirts are available for all dues-paying members at practice. Size preference will be given to those who responded. They are forest green, with the club logo on the front. Weekends: As always, weekend workouts will be offered for those weekends when we do not have an HFC Saturday morning practice or a Grande Prix race. These suggestions are for those weekends when you have to run on your own. This Friday or Saturday�s run should include 12 to 16 x 200�s. This workout is ideal for a nice, relatively flat trail run. The rest should be somewhat short (1 minute), with a slightly longer break in the middle if needed (3 minutes). Run long on Saturday or Sunday. The long run should be 3 or 4 miles longer than your usual distance run. If you feel good, don�t be afraid to get after it a bit. As stated every week, if you are not able to get in the above workout on one day, include some up-tempo stretches in the middle of your long run (ex.; 3 x 8 to 10 minutes). Look to the message board for running partners for the interval workout or the long run. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Happy Fourth of July, Rich Hart | | | | cdieh Posts: 840 | posted: 07-01-08 3:57pm
I plan on running the Old Dedham 5 mile route at 10:00am on the 4th of July. I will be leaving from the Dedham Recreation Dept. Pool which is located at the corner of High Street and Recreation Road in Dedham. It is only a couple blocks away from Dedham High School. Hope to see a couple of you there. | | | | EFGroden Posts: 1060 | posted: 06-30-08 10:20pm
Anyone tuning in to the Olympic Trials? Great, great track & field meet so far. Post your favorite moment? best performance? best surprise? random commentary? critique of the TV coverage? your daily mood? Everything is fair game. For me, this meet has been highly entertaining and surprising. Yesterday's women's 400H featured a run-away winner; a sure-thing in 2nd over the 10th and final hurdle somehow finishing 4th; a lane 8 runner, after clearing the 10th hurdle,has to semi-hurdle over the lane 7 runner who tripped over her hurdle and was lying in lane 8, and somehow rallied to get 2nd; meanwhile on the inside, the 2004 OT champion hunted down a tired or cinfused, clear 2nd placer to relegate the sure thing 2nd to 4th. No trip to Beijing. Cruel. Exhilarating. Great theater all at the same time. Your thoughts? | | | | General_Lee Posts: 537 | posted: 06-29-08 6:31pm
Who's interested in the Pat Polletta 5k on Wednesday July 2nd at 6:30 PM in Newburyport or Salisbury? This is a Pub Series race. I will be in the West Roxbury / Canton area and am interested in carpooling. | | | | hbrunner Posts: 661 | posted: 06-26-08 9:34pm
sun run 6/29 - meet at Oliver Ames High ( back parking lot) 9:00 am | | | | Bettina Posts: 141 | posted: 06-26-08 10:46am
In yesterday�s Washington Post, there was an article about Alan Webb that mentioned some interesting nutritional staples in Webb�s diet (lots of fast food!). The article is at: http://www.washingtonpost.com/wp-dyn/content/article/2008/06/24/AR2008062401265.html?sid=ST2008062401298&pos= I�ve been thinking about the nutrition issue myself lately as I increase volume and I�m wondering how much emphasis others place on nutrition in the grand scheme of training? Do you tend to eat whatever you want, try to eat a balanced diet overall or really plan out what you eat on a daily basis? And do you really notices changes in your training/performance based on your diet? All of you seem to train at a much higher level than I do, so I thought some of you might have some good insight on this. Thanks a ton! Bettina | | | | jake_os Posts: 1459 | posted: 06-25-08 10:39am
Pinch hitting for Mr. Hart. He is away from civilization, but plans to attend the workout tonight. Coach suggests the following workout: All warm up with strides and stretching, especially Harvey. 2 x 200 @ 5K pace 3 x (1200, 400) 1200 is at your 5K pace, 400 is at your mile pace. Rest is 2 minutes after the 1200 and 3 minutes after the 400, make it a jogging rest, always. For anyone recovering or beginning your workout phase, change the 1200 to an 800, everything else is the same. Questions or comments? | | | | EFGroden Posts: 1060 | posted: 06-25-08 8:19am
To get you excited about the upcoming Trials, here's some random info: Preview article from USAToday: http://www.usatoday.com/sports/olympics/2008-06-24-tracktrials_N.htm?loc=interstitialskip Event schedule: http://www.usatf.org/events/2008/OlympicTrials-TF/schedule.asp TV schedule: http://www.usatf.org/events/2008/OlympicTrials-TF/TVSchedule.asp For the long-time followers of the sport, you will note a policy change this year made by USATF. The US Olympic T&F Team will be declared on July 8. Countries are allowed 3 entries per event, as long as each entrant has obtained the Olympic "A" standard for the event (http://www.usatf.org/events/2008/OlympicTrials-TF/entry/qualifyingStandards.asp). In past years, if one of the US athletes finished in the top 3 at the Trials, but did not have an "A" mark, that athlete would be allowed to chase the standard in the event leading up to the Games. This year there will be no chasing. Presumably, if a 3 place finisher at the Trials does not have an "A" mark, the highest finisher outside of the top 3 with an "A" mark will be named to the team. Just a little more pressure all the way around. And yes, Sean Quiggley has met the "A" standard for both the 5K and 10K, but has scratched from the 10K. Check out the Trials entrants including a certain Jake Os in the Masters 3K: http://www.usatf.org/events/2008/OlympicTrials-TF/entry/status.asp | | | | jake_os Posts: 1459 | posted: 06-24-08 1:46pm
I notice that some of the people that post their mileage on the HFC online logs post things like 6.7 miles, 8.9 and 9.1 miles. Personally, I would round mine down a tenth or jog down the street for a couple of tenths. That doesn't seem to bother you guys though. Must be the Belichick approach? To me, it is the time spent running that is most important anyway so I don't really care if it is 9.9 or 10.1. I just put a number on it, though many of my courses are measured. | | | | gary Posts: 1948 | | posted: 06-23-08 12:56pm Think we'd ever see Manny doing this? http://www.break.com/index/ball-girl-makes-incredible-catch.html | | | | cckelly Posts: 798 | | posted: 06-22-08 8:33am Hello from Marrakech! I just did 47 mins in 100 degree heat in the desert with dust and Diesel. Lots of donkeys, mopeds and Morroccans. The website works fine from Africa!. Back thurs. CK | | | | hbrunner Posts: 661 | posted: 06-19-08 1:41pm
To anyone interested...nothing formal. some of us will be running this Sun 6/22 at the Blue Hills at 9:00 am. meet at the main parking lot (where the snack bar is).... invite anyone else you want..distance 9.6 or 12.7 or other variation...pace as you like | | | | EFGroden Posts: 1060 | | posted: 06-19-08 9:35am I�ve got the stationary bike cranked. 105�110�112 rpms. I still can�t get away from Julius, the old guy on the next bike, who�s doing about 30 rpms while he�s �regaling� me with some very old Jewish jokes. A few minutes after Julie departs, Caroline will arrive, asking, �You weren�t watching the ballgame, were you?� as she changes the channel. �Bottom of the 9th, two on, two out, scored tied,� I�ll say. �Nah, I wasn�t watching.� I never thought it would come to this. That one day I�d be hammering a damn stationary bike to nowhere or pounding an elliptical trainer or stair climber in a gym for my daily fix. Twenty years ago, I ran by gyms. I ran by everything. I averaged 80 miles a week for more than a decade. Any run less than double digits was simply unacceptable. I devoured junk miles like Charles Barkley does Krispy Creme doughnuts. I celebrated my 40th birthday by doing 40. That nut out there in 70-below wind chill one February day in Detroit was me. My philosophy was �There is no problem so big you can�t run away from it.� Then, it all happened so quickly. I was 45 and had just run a 2:51 marathon, a PR. I was envisioning �ultras,� finding out what lay out there in the great beyond past 26.2. Maybe do one of those five day things. I had miles and miles to go. That was until the morning I awakened from surgery and the doctor handed me a jar with something floating in it. �What�s that?� I asked. �It�s your Achilles. Or about 70 percent of it. It�s been dead for so long we couldn�t re-attach it.� That pain that kept getting worse and worse over the last couple of years was my Achilles tearing, little by little, day by day. I tried shuffling along for awhile, determined that nothing would keep me from running. But I could barely break 11 minutes for a mile. And the next day, I could barely walk. It was over. So, that�s how I happen to be in here, like I am every day for two hours. When I first started going to the gym, I hated it. I was so weak I did those �on your knees� pushups, hoping no one saw me. Ten minutes on the bike seemed like an hour. Life after running hasn�t been easy. I didn�t miss the racing. That�s not why I ran. I missed the Sunday morning 20 milers with �the gang� when we�d share our week. I missed that that first crisp fall day when I thought �I can run forever.� I even missed the solitary weekly track workouts when I�d almost throw up. For a long time, I�d check the local race results in the paper to see where I would have placed in the 45-49 group, noting to myself when I recognized a name, �I�d have kicked his ass.� When I�d get together with the gang and they�d moan about how they were slowing down, I�d remind them, �Guys, my times are the same as they always were.� I did not surrender easily. But gradually, almost imperceptibly, I discovered a different kind of fitness. These days I do �real� pushups. And, at 65, I can probably beat up most of you who are reading this. In some ways, I�m in the best shape I have been in. I�ve come to love the gym and its rhythms and cast of characters. But I still miss running. There�s nothing like it, is there? But I�m getting by. After a workout, I leave the gym with a buzz and the beer still tastes as good. So, I�m grateful. But I�d give anything to still be running. I hope all of you will run forever. So, take care of yourselves. | | | | jake_os Posts: 1459 | posted: 06-18-08 12:49pm
From the Sports Guy ...as great as the night was, that it happened at the expense of the Lakers really pushed everything over the top. Boston fans hate the Yankees, we hate the Canadiens and we hate the Lakers. It's in our DNA. It just is. Blowing the Lakers out of the building in Game 6 was the proverbial cherry on our hot fudge sundae. If it were the Jazz or the Spurs, it just wouldn't have been the same. | | | | stevew Posts: 14 | posted: 06-18-08 11:30am
My calf is just starting to feel better after pulling it last wed - i wil miss tonight but will be back at it next week. someone else will have to push lee from 30 seconds back tonight. - walsh | | | | GiantsFan Posts: 1093 | posted: 06-18-08 10:33am
HFC Workout, June 18, 2008 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch Stretch / run while talking 15 minute warm-up Group #1: 5200 meters 2 x 200 5k Pace w/ a 200 jog rest 3 x 1000 Pace: 5K pace 3 x 600 Pace: 5K pace � 10 seconds Rest: 2 minutes, 3 minutes between sets Group #2: 4000 meters 2 x 200 5k pace w/ a 200 jog rest 3 x 800 Pace: 5K pace 3 x 400 Pace: 5K pace � 10 seconds Rest: 2 minutes, 3 minutes between sets Minimum 10 minute warm-down 6 Strides on the field or on the track (progress into the stride, but stay relaxed). Stretching should be done to complete the �warm�-down. Warm-Up: Begin warming-up when you arrive. ***Everybody should jog a lap as the first thing that you do upon arrival. Then, stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: Strength-building is the goal. Stay consistent, and keep the rest interval. If you feel that you can run the intervals faster, feel free, as long as you can go faster for all of them, not just one or two. As always, run with people who are at the same point as you. HFC Clothing: The sweatshirts are available for all dues-paying members at practice. Size preference will be given to those who responded. They are forest green, with the club logo on the front. Weekends: Weekend workouts will be offered for those weekends when we do not have an HFC Saturday morning practice or a Grande Prix race. These suggestions are for those weekends when you have to run on your own. This Saturday�s run should include 10 / 12 x 50 to 60 seconds. This workout is ideal for a nice, relatively flat trail run. The rest should be somewhat short, with a slightly longer break in the middle if needed. Run long on Sunday. The long run should be 3 or 4 miles longer than your usual distance run. If you feel good, don�t be afraid to get after it a bit. As stated every week, if you are not able to get in the above workout on one day, include some up-tempo stretches in the middle of your long run (ex.; 3 x 8 to 10 minutes). Look to the message board for running partners for the interval workout or the long run. Track Updates: Good meet up in Saco, ME last Saturday for the high school NE�s. Tough for the Conn. kids, who ran their State Open meet on Wednesday, and then had to come back 3 days later to run the NE�s. The premier performance was probably be the 47.3 in the 400 run by a junior from CT. It�s interesting seeing some more of the kids of former terrific athletes, such as a 45� triple jumper from Ayer named Connor. He is the son of Neil Conner, who I believe is still the only Massachusetts athlete to jump 50� in the Triple Jump. He was a teammate (and relay mate) of the Morris boys. In college news, it was a somewhat tough day for Sean Quigley, who placed 7th in 29:03 in the 10,000 at the NCAA Div. I meet. In �the more things change, the more they stay the same� category, the winners of the men�s 4x400 were the Baylor Bears in 3:00.22 (45.4, 45.6, 44.3, 44.4). It was their 10th 4x400 title outdoors, (4th in a row). Add this total to their 8 indoors, and it shows why they are still Quartermiler U. They are so good that their 2nd leg, Justin Boyd, just graduated from high school in December, and came to campus for the spring semester to take part in spring football practice. He then turned to track and placed 3rd in the 400 Hurdles (49.low), and running on the relay. In other news, the NCAA�s marked the end of the coaching career of John McDonnell at Arkansas. He retires with 42 national championships, and 84 conference titles (while coaching in the toughest track conference in the country). His conference titles include a 32 year winning streak in Cross Country. Phenomenal. That will be a coveted job. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. A belated Happy Flag Day, Rich Hart | | | | jake_os Posts: 1459 | posted: 06-17-08 8:12am
Does anyone know the name of the horse in my profile? Guesses? Hint: It is not Mark Clear. Extra credit: What was Mark Clear's nickname? | | | | gary Posts: 1948 | | posted: 06-14-08 6:37pm Andrew WTF are you going to CT to run a 5K for? If you're not sure of your fitness, why don't you do what I do...save the gas, stay local and enter as Jason Cakouros. Good job. Nice race in the heat. | | | | GiantsFan Posts: 1093 | posted: 06-12-08 11:36am
Today's question for you Track & Field afficianado's: What former Track and Field giant announced their retirement today? The first person to post the correct answer (best served with an explanation) will receive a piece of vintage "Dedham Road Race" memorabilia. | | | | EFGroden Posts: 1060 | posted: 06-12-08 9:26am
From yesterday's NY Times: June 11, 2008 Can Rice Lead to Gold? Marathon Will Offer Test By JER� LONGMAN Olympic marathon runners are no less obsessed about shoes than the gal pals in �Sex and the City.� Later this month, Ryan Hall and Deena Kastor of the United States plan to begin testing the latest design from the distance-running equivalent of Manolo Blahnik. Their shoemaker is a Japanese master craftsman whose soles are renowned not for space-age gels or air bladders but for the gripping properties of rice husks. The husks, which are ground and imbedded in the rubber soles of racing flats, are designed to absorb water and to provide up to 10 percent better traction along the 26.2-mile marathon course at the Beijing Olympics in August. Marathon running does not exactly produce the same kind of skidding as Nascar racing. Still, the Beijing course could become slippery from rain, slick with humidity, slithery at water stops and misting stations, and glassy along a four-mile stretch of stones that have a feel similar to marble. And no elite marathoner will soon forget the 2006 Chicago Marathon, where Robert Cheruiyot of Kenya � a favorite in Beijing � slipped as he crossed the finish line in first place, hit his head and sustained a concussion. The rice-husk shoes are custom made for a handful of elite runners by Hitoshi Mimura, 59, a former marathon runner who is a master craftsman for Asics, the Japanese sporting goods manufacturer. Various shoes made by Mimura have been worn by three recent Olympic marathon champions. His footwear is known for its minimal weight, cushioning and efficiency at dissipating heat, which could play a vital role in the expected hot, humid and polluted conditions of Beijing. �The Olympics are the epitome of running,� said Kastor, a bronze medalist in the women�s marathon at the 2004 Athens Olympics who, like Hall, is sponsored by Asics. �There is a very small margin of error in preparing and racing. You try not to leave any stone unturned. Those fractions of a second add up.� Asics first developed the rice-husk concept in the mid-1990s, for use at the 1996 Atlanta Olympics. It was based on technology used by Japanese tire makers to prevent sliding during winter driving, a company spokesman said. Less than a handful of ground husks are used in each shoe. If a husk becomes dislodged, the resulting tiny crater is meant to suction water and to provide a reliable grip on the road surface. Kastor said she liked the fact that the shoes were also eco-friendly. Shoes designed by Mimura, officially known as wet-grip soles, were on the feet of Mizuki Noguchi of Japan when she ran through the sometimes marbled and wet streets of Athens to win the women�s marathon at the 2004 Summer Olympics. He also made the footwear for Stefano Baldini of Italy, the 2004 men�s Olympic marathon champion, and the racing shoes � without rice husks � for Naoko Takahashi of Japan, who won the women�s marathon at the 2000 Sydney Olympics. Noguchi was quoted in a Japanese news report as saying that she slept with the rice-husk shoes next to her pillow the night before the 2004 Olympic victory. At the finish line in Athens, she took off one of her racing flats and kissed it. Later, she called Mimura the �god of shoes.� Last fall, Noguchi said that she would wear an updated version of her �magic shoes� to defend her title in Beijing. Hall, the American, read a news-agency account of her remarks and became intrigued. This spring, running in a different model of Asics shoes, he finished fifth at the London Marathon and joined the list of marathon medal contenders at the Summer Games. �I�m looking for a shoe to get excited about,� Hall said. �If you�ve got a shoe that somebody wants to sleep in the bed with, that�s a pretty good shoe.� (Actually, Noguchi kept the shoes in her bedroom, but not next to her pillow, Mimura said with a laugh by telephone, speaking through an interpreter from Asics�s headquarters in Kobe, Japan.) Hall and Kastor said they planned to give the rice-husk shoes a thorough test drive to measure cushioning and stability. If they are not satisfied, they will run the Olympic marathon in more generic Asics models. Even under the best of circumstances, marathon runners face sore and swollen feet, blisters and the occasional wandering toenail. Nike and Adidas say they have their own grip technologies involving the use and placement of certain rubber compounds on the soles of shoes. �It�s kind of like when you�re dating a girl,� Hall said. �For some, it takes two days for them to know that�s the person they�re going to marry. For some, it takes four years. You�ve got to believe in your shoes. I�m as curious as everyone else about what makes this shoe so special.� Mimura, the shoemaker, is something of a legend in running circles in Japan, a marathon-mad country. A former marathoner whose best time was 2 hours 28 minutes, he went to work for Asics 41 years ago, as an 18-year-old, gluing together the upper and lower portions of running shoes. In the mid-1990s, as a member of the company�s research and development department, Mimura helped refine the use of rice-husk soles to provide reliable gripping in the rain. Mimura said he first experimented with river sand, plastics and even powdered iron in an attempt to improve traction in racing shoes. �I found that rice husks are lighter, cheap and have a good grip,� he said. The Japanese marathoner Reiko Tosa, who finished third in the women�s race at the 2007 world championships, has worn the rice-husk shoes in the past but will not in Beijing. She said she does not need the spongy cushioning because her stride is shuffling, not pounding. Another Japanese runner, Yuko Arimori, won a bronze medal in the marathon at the 1996 Atlanta Olympics, but she complained that the rice-husk shoes wore out too quickly, Mimura said. So he did not use the technique in making shoes for Takahashi, the 2000 Olympic champion. Still, he risked his reputation, not to mention his job security. Surreptitiously, Mimura made soles of two slightly different thicknesses, to compensate for the fact that Takahashi�s left leg was eight millimeters � about a third of an inch � longer than her right leg. She had tried a pair of the uneven soles before the Sydney Olympics, but felt uncomfortable. Still, Mimura felt Takahashi needed such shoes to win and to avoid a recurrence of pain caused by the disparity in her legs. Without Takahashi�s knowledge, Mimura gave her the uneven soles, then wrote a letter of resignation, in case she failed to win gold. �I decided to take full responsibility because I made this pair against her wishes,� Mimura said of the letter. �I didn�t have to hand it over. It�s still in my desk.� A year later, Kastor got a first-hand look at the precision of Mimura�s work. She met him for a fitting during the 2001 world track championships in Edmonton, Alberta. Using a tape measure, Mimura spent 20 minutes measuring her feet, Kastor said, including the length and circumference of each toe, the width of her heel, the length of her Achilles� tendon and the width of her foot at six or seven spots. �I didn�t know you could get that many measurements for a foot,� Kastor said. �But the shoes he made fit like a glove.� At his office in Japan, Mimura uses a more high-tech method � three-dimensional computer models � to measure the feet of Noguchi, the reigning women�s Olympic marathon champion. Four or five times a year, he measures her feet at 13 various points. For Beijing, Mimura has made racing shoes for Noguchi that weigh a scant 3.85 ounces � compared with 11 or 12 ounces for an off-the-rack jogging shoe. �The size of a small Japanese hamburger,� Mimura said of Noguchi�s shoes. �Not a big American hamburger.� To view the Olympic course, Mimura went to China in April for the Beijing Marathon. He found the course to be flat but composed of various surfaces, including stone (that could cause slipping); newly paved asphalt (which will increase the heat); and concrete that appeared harder than Japanese concrete (perhaps because Beijing�s main roads are meant to accommodate tanks and other military vehicles). �And the air � I couldn�t see 150 meters away,� Mimura said. To combat these conditions, Mimura said he had designed the rice-husk soles with a polyester upper layer meant to aid ventilation while resisting dust or sand that could irritate a runner�s feet. He hopes to reduce the temperature inside the shoes from about 109 degrees to 99 degrees. For cushioning, Mimura has installed a sponge mid-sole that he calls �light and bouncy.� He has also engineered an innersole made of cotton and polyester that is intended to wick moisture produced by sweating and by dripping water poured on the runner�s heads. �Samurai cannot fight without their swords,� Mimura said. �It is the same for runners and their shoes.� Copyright 2008 The New York Times Company | | | | GiantsFan Posts: 1093 | posted: 06-11-08 12:08pm
HFC Workout, June 11, 2008 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch Stretch / run while talking 15 minute warm-up Group #1: Start at the Polaroid Mile Start: 30 seconds at 5k pace. Rest: 1 minute 30 seconds at 5k pace. Rest: Jog to the bottom of the hill + 30 seconds Uphills: 400 - 400 - 800 (400�s = electrical box; 800�s = Start of Mile) Rest: Jog to bottom + 30 seconds 3 x 200 (Pole after hydrant) Rest: Same as above. 400 - 400 - 800 (Optional) 3 x 200 Group #2: 200 - 200 - 400 Rest: Same as above 200 - 200 - 400 200 - 200 - 800 Minimum 10 minute warm-down 6 Strides on the field or on the track (progress into the stride, but stay relaxed). Stretching should be done to complete the �warm�-down. Warm-Up: Begin warming-up when you arrive. ***Everybody should jog a lap as the first thing that you do upon arrival. Then, stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: Tonight�s offering adds a twist to our traditional hill workout from 4 weeks ago. The 800�s will hopefully help you to run through the tops of hills during your upcoming races. This is obviously designed for strength. It is very important to form into similar groups tonight for a few reasons. It will help everybody to run this workout with people around them. Also, it will make it less dangerous on the roadway if we are not spread out everywhere. Each group should be on one side of the road. For your own safety, take the sidewalk on the downhills. Drink plenty of water before to prepare for the heat. HFC Clothing: The sweatshirts are available for all dues-paying members at practice. Size preference will be given to those who responded. They are forest green, with the club logo on the front. Weekends: Weekend workouts will be offered for those weekends when we do not have an HFC Saturday morning practice or a Grande Prix race. These suggestions are for those weekends when you have to run on your own. This Saturday�s run should include 10 / 12 x 50 to 60 seconds. This workout is ideal for a nice, relatively flat trail run. The rest should be somewhat short, with a slightly longer break in the middle if needed. Run long on Sunday. The long run should be 3 or 4 miles longer than your usual distance run. If you feel good, don�t be afraid to get after it a bit. As stated every week, if you are not able to get in the above workout on one day, include some up-tempo stretches in the middle of your long run (ex.; 3 x 8 to 10 minutes). Look to the message board for running partners for the interval workout or the long run. Track Updates: It was a good day at last Saturday�s All-State Meet, but the heat took its toll. Not too many spectacular performances, though there some very good races. The top individual marks were the 10:33 in the 2-Mile by Emily Jones of Bromfield, and the 4:13.83 by Omar Arden of Charlestown (the unlikely boy�s team champ). The girl�s mile could be interesting next year, as there was only one senior in the top 9 (4th), with the times being 4:59 to 5:10. Very good facility, but very hot day. Next week�s NE�s are in beautiful Saco, Maine. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. At least it�s not as bad as yesterday, Rich Hart | | | | jake_os Posts: 1459 | posted: 06-10-08 1:35pm
Come join us! We're hoping for temps in the low 60's with a seabreeze and a light mist. | | | | Dano Posts: 361 | posted: 06-04-08 12:45pm
Michael Johnson: Why drugs cheat shamed me into handing back Olympic relay gold medal By Michael Johnson, former Olympic great London Telegraph Last week my former team-mate, Antonio Pettigrew, testified in theTrevor Graham perjury trial that he had taken HGH(Human Growth Hormone) and EPO (Erythropoietin) from 1997 to 2001. I got word of this a few weeks back when the prosecution released the list of witnesses it expected to call and what they expected them to say. The news that Antonio was expected to testify to having taken performance-enhancing drugs shocked me like no other drug-related story.Having received news over the past few years of many other athletes having cheated, I had reached a point of no longer being shocked. But this one was different. He was someone I considered a friend. We botharrived on the international and professional track scene around the>same time and while we sometimes competed against one another in the same event, we developed a friendship early on and always had mutual respect for one another. Because Antonio has admitted to taking banned substances from 1997 to 2001 there is a good chance that the United States' 4 x 400 relayrecords and medals won during that time period will come into question. I competed on the 2000 Olympic 4 x 400 relay with Antonio and we also set the 4 x 400 world record together in 1998. The 2000 Olympic 4 x 400 gold medal has already been called into question once before after it was revealed that another team-mate, Jerome Young, had tested positive in 1999 but was exonerated prior to the US Olympic trials where he did make the US team. He only ran in the preliminary round of the relay in Sydney but I never agreed that the medal should be taken away from us because all rules had been followed and he was exonerated before he made the Olympic team, so I said then that I would not give up my medal. During this time, Antonio and I spoke over the phone a few times about the situation, how terrible it was, and how unfair it would be for them to take our medals back. We agreed we should and we would fight it. I look back on those conversations now and am amazed that he could talk to me about this knowing all along that he was guilty and that the medal was tainted anyway. I have vigorously defended this sport over the last six or so years since the drug scandals started. I have pointed out how athletics tests its athletes more than any other sport and how it has a zero-tolerance policy and how it is unfair that, because of holding itself to a higher standard, it has become a victim of that. I have pointed out how the same media that doesn't care at all about a new world record in the 100 metres won't miss an opportunity to report on a virtually unknown athlete in the triple jump testing positive. But now I feel that I have been na�ve. I have said that I don't buy the excuse of athletes saying that they felt they had to use drugs because they felt most of their competition was doing so. I still don't buy that, but I now realise that most of the athletes using drugs probably knew who else was using drugs. I can see how an athlete might feel that taking drugs is the only way to beat other athletes who he or she knows to be on drugs. I also said in the past that I don't buy the excuse that coaches are pressuring athletes to use drugs and used myself as an example that in my four years as a junior and 11 years as a professional no one ever approached me about using drugs. Now I realise that when I chose Clyde Hart, the only coach I ever had, because of his reputation for honesty and integrity, I would be shielded from the dirty and dishonest side of the sport and that everyone wasn't as fortunate to have a coach with such a solid reputation, conscience, and righteous moral compass. I am deeply disappointed in Antonio and in the sport of athletics. I now realise that there have been a significant number of athletes and coaches in this sport who have cheated and taken the short cut, and many of them knew who else was cheating. But I will not give up on this sport and the current group of young athletes like Jeremy Wariner, Allyson Felix, Tyson Gay, Christine Ohuruogu, Usain Bolt and Asafa Powell. I will continue to support them but the difference is that now I can>certainly understand why some fans may be hesitant to do so themselves. And I can't blame them for that. And that is a huge problem for the International Olympic Committee, the IAAF, and the whole track and field>community. It is also a huge responsibility for the World Anti-Doping>Agency, because many of the athletes who have now had to admit to using>banned substances never tested positive. As for the gold medal I won with Antonio, and Alvin and Calvin Harrison, who have all admitted to or have tested positive for drugs since 2000 when we won the medal, I'm sure that there will be calls for us to give it back. I'm not sure what will happen with that effort, but I know that the medal was not fairly won and that it is dirty, and so I have moved>it from the location where I have always kept my medals because it doesn't belong there. And it doesn't belong to me. So, as difficult as it is, I will be returning it to the International Olympic Committee because I don't want it. I feel cheated, betrayed and let down. | | | | GiantsFan Posts: 1093 | posted: 06-04-08 10:47am
HFC Workout, June 4, 2008 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch Stretch / run while talking 15 minute warm-up Group #1: 5200 Meters 2 x 200 5K pace w/ a 200 jog 400 � 400 � 800 x 3 sets 4 x 100m Strides on the field Pace: 5K pace- 5 / 5 / 10 seconds (Ex.: 18:40 = 6:00 = 85 / 2:50, 22:00 = 7:00 = 1:40 / 3:20) Rest: 90 seconds after the 400�s, 3:00 after the 800�s) Group #2: 4000 Meters 2 x 200 5K pace w/ a 200 jog 400 � 400 � 800 x 2 sets 2 x 200 5K pace w/ a jog. Pace: 5K pace Rest: 2 minutes Minimum 10 minute warm-down 6 Strides on the field or on the track (progress into the stride, but stay relaxed). Stretching should be done to complete the �warm�-down. Warm-Up: Begin warming-up when you arrive. ***Everybody should jog a lap as the first thing that you do upon arrival. Then, stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: Tonight�s workout is an old HFC classic. Quick repetition, and consistent pace are the keys. Those in the front group can drop the rest by 30 seconds ideally. Work together in your group, share leads, and keep interval time consistent. Form groups that will be able to run together. For example, the difference between the first and last in each group should not be much more than 10 seconds. If the gap is larger, the rest interval will either be too much for some, or not enough for others. Form compatible groups. As stated every week, decide prior to the start of the workout whether you will run the first workout or the second. While they look similar, there is a difference. Do not drop from the first to the second. Mentally, assess where you are and complete whichever workout is best for you. Leave with a positive feel. I will not be in attendance tonight, as I will be attending a large civic event in the Fenway area commencing at 7:05. When people have warmed-up, start the 200�s. Form your groups at that time. Each group should have at least one person timing the interval, and someone timing the rest. HFC Clothing: The sweatshirts are available for all dues-paying members at practice. Size preference will be given to those who responded. They are forest green, with the club logo on the front. I�ll have them again next week. Weekends: Weekend workouts will be offered for those weekends when we do not have an HFC Saturday morning practice or a Grande Prix race. These suggestions can be implemented when people have to run on their own. This Saturday�s run should include 12 / 16 x 200�s. This workout is best done on a track, but could also be completed on flat trails with comfortable terrain. The rest should be short (not much longer than the time for the 200), with a slightly longer break at the middle. Run long on Sunday. The long run should be 3 or 4 miles longer than your usual distance run. If you feel good, don�t be afraid to get after it a bit. As stated every week, if you are not able to get in the above workout on one day, include some up-tempo stretches in the middle of your long run (ex.; 4 x 6 minutes, or 2 x 12 to 15). Look to the message board for running partners for the interval workout or the long run. Track Updates: This weekend�s All-State Meet will take place on Saturday at Durfee�s new facility in beautiful Fall River. Should be some good races as always, but it seems to be a somewhat down year overall in the State. Not surprising after the last 2 years, which produced some great performances. On a national note, I�m sure that some of you heard about the kid in California, German Hernandez, who competed a 4:00.29 / 8:34 double (1600 / 3200 m) in the Cal. state meet (converts to about 4:02.0 / 8:38 for the mile / 2-M). Pretty spectacular. Interesting story in Washington, as the winner of the girls state meet in the 3200m (breaking 10:40) was disqualified for running inside of the line on the corner (there was no curb). Turns out the official dq�d the wrong girl, as it should have been her teammate. When 2nd place was given the winner�s medal, she turned and gave it to the girl who was dq�d. All of the subsequent finishers then did the same. A few days later, the decision was overturned, and Cochrane (the original champ) was declared the winner. Nice display by the other runners. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. I can�t believe that she�s graduating on Sunday, Rich Hart | | | | AjHDr0p Posts: 765 | posted: 06-03-08 12:40pm
Hey guys, Won't be able to make it to the X tomorrow, but wanted to throw out the invite to anyone who wanted to race this weekend. I'm doing the Framingham State Police Chase (31st annual). It's a 5 (might be 5.1-5.2) miler that's pretty flat (only 1 hill). It's this Sunday (6/08) @ 11:30am. $15, at the StatePolice HeadQuarters on Route 9, Framingham. Pretty good BBQ afterwards (and they raffle off motorcycles too). Decent competition too. Tried finding an application online, but I have no idea where to go. If you show up around 10 you'll be good to get a spot. Hopefully see some of you guys out there. | | | | gary Posts: 1948 | | posted: 06-02-08 7:46pm Major props out to Bettina Toner's husband for taking pix of all the HFC Crew at the Corrib. I'll have them posted manyana in the photos section. GREAT shots of everyone including Corky's kid in the last 50 yards as well as Jason kicking with his tongue out. (Why does he do that?) Will have them converted and up tomorrow. | | | | jake_os Posts: 1459 | posted: 06-02-08 11:57am
Great story yesterday at the Corrib. Paul Corcoran Jr. wins the race ten years after Paul Corcoran Sr. The icing on the cake was Dad winning the 50+ group. Congratulations to both Corky's. It is a winning combination. Senior noted that his winning time was faster than Junior, but hey, no one was pushing Jr. He had it in a cakewalk. We had a better turnout for the race. We could still be better and must load up for the next GP at Napper Tandy with team cash on the line. Results shortly, feel free to post them. | | | | gary Posts: 1948 | | posted: 06-02-08 11:08am Much as Dano hates the split age group thing, this is quite impressive. Here's the vid of Tony Young gettin' it done: http://www.runnerspace.com/video.php?do=view&video_id=4462 | | | | gary Posts: 1948 | | posted: 05-31-08 7:59am Running for Dedham High, Danny Keohane set the mile record for the State meet in a time of 4:17.9 back in 1983. The record has stood for an impressive 25 years... until last night. Charlestown's Omar Aden ran virtually solo from the tape to set a new mark of 4:16.72. His nearest rivel was 10 seconds back. An impressive performance for a "non-Dedham" runner. | | | | mudcat92 Posts: 182 | | posted: 05-29-08 2:58pm Big Surprise !! Track coach Trevor Graham convicted in BALCO probe By JOSH DUBOW, AP Sports Writer 1 hour, 37 minutes ago SAN FRANCISCO - Track coach Trevor Graham was found guilty Thursday of one count of lying to federal investigators about his relationship to a steroids dealer. ADVERTISEMENT Jurors could not reach a verdict on two other counts, including whether Graham set up his athletes with drugs obtained from Angel "Memo" Heredia. Graham, who coached former star sprinters Marion Jones and Tim Montgomery, is the second person from the BALCO doping scandal to be convicted at trial. Former elite cyclist Tammy Thomas was found guilty in April of lying to a federal grand jury when she denied taking steroids. The maximum sentence for Graham's conviction on one count of lying is five years in prison and a $250,000 fine. He likely will receive much less at his sentencing hearing, scheduled Sept. 5 before U.S. District Judge Susan Illston. Graham was charged with three counts of lying to two IRS agents about his relationship with Heredia � a Laredo, Texas, discus thrower who bought performance-enhancing drugs in Mexico and sold them to many star track athletes. In an interview in North Carolina in June 2004, Graham denied setting up his athletes with drugs obtained from Heredia, said he never met Heredia in person and that he last contacted Heredia by phone in about 1997. The jurors convicted Graham on the charge relating to the phone calls. A mistrial was declared on the other two, even though a photo showed Graham and Heredia together at Heredia's house over Christmas in 1996. "The jury obviously had problems with the government's case on the other two counts, including the allegations that Mr. Graham instigated and facilitated the use by a few of his athletes of performance-enhancing drugs supplied by Angel Heredia," defense attorney William Keane said. "As we maintained all along we did not believe that the government could prove that case. It simply was not true." Prosecutors, who can retry Graham on the other two charges, had no comment on their next move. Keane said he hoped the government would not retry Graham. Jury foreman Frank Stapleton, a 59-year-old small business owner from Oakland, was the lone holdout for conviction on the second count and one of two holdouts on the first. He said he questioned whether Graham's statements that he had not met Heredia in person was deliberately misleading and had problems deciding whether it was material to the investigation. On the first count, Stapleton said he questioned the credibility of almost all government witnesses, but mostly Heredia. Assistant U.S. Attorney Jeff Finigan acknowledged in closing arguments that Heredia made "a lot of inconsistent statements." But Heredia's testimony was corroborated by testimony from athletes and the documentary evidence submitted in the case, Finigan said. Stapleton said he was disturbed by Heredia's testimony that he personally filled out FedEx shipments receipts addressed to Graham even though the handwriting appeared dramatically different. "My question is why did the prosecutors put up a witness who had the audacity to lie to us under oath," Stapleton said. "That was their key witness." Stapleton said he believed the government was determined to make an example of Graham and was willing "to do a deal with a true devil" to achieve that goal. Keane portrayed his client as "the original whistle blower in BALCO" who later was made a scapegoat. In 2003, Graham anonymously sent the U.S. Anti-Doping Agency a vial of "the clear," a then undetectable steroid. Prosecutors countered that Graham only sent the vial because he was "diming out another drug dealer." Investigators traced the vial back to the Bay Area Laboratory Co-Operative and used that information to help determine the company was distributing performance-enhancing drugs to elite athletes. The federal government steroids probe has ensnared a number of athletes, including home run king Barry Bonds. Investigators are also looking into whether pitcher Roger Clemens lied when he told Congress he never used performance-enhancing drugs. Graham is the latest BALCO figure to be convicted. Eight others, including Jones and BALCO founder Victor Conte, have pleaded guilty to various charges of perjury, drug and money laundering charges. Jones is serving a six-month prison sentence, and Montgomery recently was sentenced to four years after pleading guilty to writing bad checks. He also faces heroin distribution charges. | | | | jake_os Posts: 1459 | posted: 05-28-08 2:32pm
We had striders run up mountains: Wachusett Mountain Road Race May 24, 2008 PLACE TIME BIB # FIRST NAME LAST NAME CATEGORY CLUB/SCHOOL CITY STATE 15 28:20 16 Michael Norton M20-39 HFC Striders East Falmouth MA We had striders run half marathons: Johnny Kelley 1/2 Marathon May 25, 2008 158 Bettina Toner Dedham MA 142 39 28 F 30-39 2:02:49 9:23/M **PR BOSTON'S RUN TO REMEMBER HALF MARATHON May 25, 2008 Half Marathon Place Div/Tot Div Nettime Pace Guntime Name Age Sex Race# City/state Law 9 2/376 M4049 1:21:12 6:12 1:21:12 Bobby Bligh 43 M 376 Wakefield MA And we had striders do the GP event: Christophers 5K Run 3.1 Miles ORDER OF FINISH May 26, 2008 Place BIB TIME FIRST LAST M/F CATEG. TOWN DB Min/Mi 2 231 15:54 Jason Cakouros M 40 49 Milton 05:08 3 215 16:32 Lee Danforth M 30 39 Dedham 05:20 8 216 18:27 Gary McNamee M 40 49 South Easton 05:57 19 16 19:59 Harvey Blonder M 50 59 Canton 06:27 22 232 20:16 Eileen Cakouros F 30 39 Milton 06:32 27 33 20:58 Joe Ciavattone M 40 49 Milton 06:46 30 148 21:07 Linda Sutherland F 40 49 Walpole 06:49 130 136 29:03 Bruce Rogers M 50 59 Belmont 09:22 Many folks had plans this weekend such as getting married in Tahoe, but we need to get more striders to the line for these GP events. There are points on the line people and potentially cold, hard cash! Maybe even some warm, wrinkly cash too. As always, if I miss you in the results, just post it or send me an email (email address omitted on purpose). | | | | GiantsFan Posts: 1093 | posted: 05-28-08 11:04am
HFC Workout, May 28, 2008 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch Stretch / run while talking 15 minute warm-up Group #1: 5600 Meters 2 x 200 5K pace w/ a 200 jog 8 x 600 ** First 2 @ 2 Mile race pace #�s 3 � 6 = 5K race pace ** Last 2 @ 2 M pace 2 x 200 Steady Stride-out Group #2: 2 x 200 5K pace w/ a 200 jog 5 x 600 5k Race Pace (Ex.: 22:00 5K = ~7:00 = 2:37) 2 x 200 Steady Strides Minimum 10 minute warm-down 6 Strides on the field or on the track (progress into the stride, but stay relaxed). Stretching should be done to complete the �warm�-down. Warm-Up: Begin warming-up when you arrive. ***Everybody should jog a lap as the first thing that you do upon arrival. Then, stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: The purpose of the 200�s is to complete the warm-up, so the benefit of the intervals can be maximized. The 600�s can simulate a race, as the first 2 establish the strong start, settling in through the middle miles, and the last 2 help the strong push to the finish. Run with the group that suits you and your current fitness best. If you are in reasonable shape, and know that you have start running harder, go with the first group. If you are not quite there yet, run the second workout and push through it. As stated last week, it is better to complete what you intended with group 2, than to run with group 1 and bag it before the end. As always, you should come into the workout with a plan. Follow your plan to its completion, and the results will be positive. HFC Clothing: The sweatshirts should be available for all dues-paying members at practice. Size preference will be given to those who responded. They are forest green, with the club logo on the front. Weekends: Weekend workouts will be offered for those weekends when we do not have an HFC Saturday morning practice or a Grande Prix race. These suggestions can be implemented when people have to run on their own. If you are not racing at the Corrib this weekend, run 8 x 2 minutes with a hill. Find a field, or a trail where there is some undulation on the loop. Make sure that the up-hills are pushed. Run long on Sunday. The long run should be 3 or 4 miles longer than your usual distance run. If you feel good, don�t be afraid to get after it a bit. As stated every week, if you are not able to get in the above workout on one day, include some up-tempo stretches in the middle of your long run (ex.; 4 x 6 minutes, or 2 x 12 to 15). Look to the message board for running partners for the interval workout or the long run. Track Updates: The high school championships are in full-swing, with the class meets taking place this weekend, followed by the All-States at Durfee�s new facility (Fall River). In this past weekend�s conference action, BC High took the Catholic Conference title, for their first in many years. They have an outstanding field team, coupled with considerable talent in the short events on the track to win the State Relays title, followed by the CC. The BC High coach, John Normant, is one of the true good guys in the sport, so congrats to him and the Eaglets (I know they changed Walsh, but they�ll always be the Eaglets to us old guys). At the NCAA Div. II Championships, the weather was the lead story at the beginning of the meet. It was hosted by Cal Poly / Pomona, and took place at the site of the Mt. Sac Relays. Would have been a great site if not for the rainy and 58 degree conditions during the first 2 nights. It had been over 100 for most of the week before. I only brought one pair of long pants, and had to wear them 3 days in a row. However, as always, the athletes took over the meet and the finals on Saturday were terrific. Our athlete, Kevin Gill (an 18 year old frosh) ran 3:53.31 for the 1500 meters, (a 4:11 mile) on Thursday to qualify for the finals. On Saturday, he placed 10th, running 3:52.68. His 60 flat last 400 was not enough, as the winner (Aaron Braun of Adams State who had run a 4 flat mile during the season) ran 57. These meets are always great to watch, even the trial heats. For example, the top 5 in Kevin�s heat on Friday ran between 3:51.47 and 3:51.53 (5th). Only 6 100�s separating them, but only the top 4 automatically qualified for the final. Overall, there were some great races, with St Augustine�s placing 4 in the final of the 400 (needless to say, their 4x400 seed time of 3:04 was legit). The 5000 was fun, especially during the 58. last lap, with Scott Bauhs of Cal State / Chico, (he of 3:58 mile, 13:31, and 27:41 10K credentials) outkicking Daniel Kirwa of Kenya. Kirwa may have been a bit tired, having run the 10K final on Thursday, the 5000 trials on Friday, and the 5K finals on Saturday. Just 12 miles of racing on the track in 3 days, no big deal. Also, he too is only a freshman (probably older than Kevin). It was interesting to talk to George Williams (the St. Augustine�s coach) regarding the admission by Antonio Pettigrew about his drug use. Williams coached both Pettigrew and Trevor Graham. He was very emotional in talking about Antonio. Saturday night on Hollywood Boulevard completed the trip. Despite the weather, a great experience. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. June�s a-coming, Rich Hart | | | | cckelly Posts: 798 | posted: 05-28-08 6:54am
Here is a website for the World Run 2 that is kicking off in July. Scroll down to see the course. http://www.worldrun.org/index-4.html Also check out this years list of across-america attempts. It's something I'd like to do before the mortal coil. http://www.seejohnrun.com/ | | | | jake_os Posts: 1459 | posted: 05-27-08 2:46pm
Two HFC striders got married this weekend...to each other! Chirs Forti and Julie DiMauro took the plunge at Lake Tahoe, the Big Plunge! Congratulations Julie and Chris! | | | | AjHDr0p Posts: 765 | posted: 05-27-08 2:32pm
Hey Gary, Was on vacation this past week and figured i'd be able to finally finishe "once a runner." This would have been the case, but I lost my grip on the book, and lost about 20pages over the Atlantic somewhere. Anyway you could photocopy from page 224 to the end. MUCH appreciated. Thanks man | | | | mudcat92 Posts: 182 | posted: 05-22-08 2:54pm
SAN FRANCISCO -- Olympic gold-medal winner Antonio Pettigrew admitted for the first time Thursday that he took performance-enhancing substances during a long, successful track and field career in which he passed all drugs tests. The admission came during testimony in the trial of Trevor Graham. Pettigrew's former coach is accused of lying to federal authorities investigating doping in sports. He has pleaded not guilty. Pettigrew testified that in 1997 Graham encouraged him to inject human growth hormone and the oxygen-boosting drug EPO, both of which are banned in track. Soon after, Pettigrew said he began buying the drugs from Angel "Memo" Heredia, an admitted steroids dealer from Laredo, Texas. | | | | jake_os Posts: 1459 | posted: 05-22-08 1:29pm
HFC GP#3: Make plans to be at Chirstopher's Run 5K on Monday at 11 a.m. in West Bridgewater. See link on discussion board below. HFC GP#4: Corrib Pub Classic 5K Sunday June 1 - A club favorite, the Corrib needs little intro to the HFC crowd. GP standings will be posted after GP#4. An unoffical glimpse at the standings has BLynch leading the open, GMcNamee leading the masters, and old Harv leading the AAA group. Linda leads the women. All categories are wide open at this point. | | | | EFGroden Posts: 1060 | posted: 05-22-08 8:23am
In case you wear Nikes and are looking for some bargains: New NikeStore.com Promo Code - Get 25% Off Orders $125+ with the use of code MEMDAY2 at checkout. Expires 5/26/08. Some exclusions do apply including Nike+, Apple Ipods, NIKEiD, etc. | | | | GiantsFan Posts: 1093 | posted: 05-19-08 11:35am
HFC Workout, May 21, 2008 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch Stretch / run while talking 15 minute warm-up Group #1: Total Distance = 5600 meters 2 x 1000 2 x 800 Pace: 1000�s & 800�s @ 5m race pace � 5 to 10 2 x 600 600�s & 400�s @ 5k pace � 5 to 10 sec. 2 x 400 Rest: 2 minutes, then 3 minutes or 2 minutes after each Group #2: 2 x 800 2 x 600 Pace: �Goal� 5K race pace 2 x 400 Rest: 2.5 minutes Minimum 10 minute warm-down 6 Strides on the field or on the track (build into the turnover but stay relaxed). Stretching should be done to complete the �warm�-down. Warm-Up: Begin warming-up when you arrive. ***Everybody should jog a lap as the first thing that you do upon arrival. Then, stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort. Workout: Pace should be adjusted as the distance drops. The pace should quicken (slightly) to mirror the end of the race. As always, you should try to gradually push the threshold on what you feel is a �comfortable� race pace. If you know that you can run 30:00 for 5 miles, then push the pace enough so that you get comfortable at running 2:50 or 2:55 per 800. When you improve your threshold of what is a good race pace for you, you performances will improve. With the same effort, you�ll be able to run faster. Regarding having 2 groups for the workouts, decide prior to starting which workout you�ll be in, and follow the plan. Do not choose halfway through. Having the 2 groups will allow people to gradually progress, without putting them in undo stress. It is better to finish the group #2 workout, then to start with group #1 and bag it. As always, you should come into the workout with a plan. Follow your plan to the end, and you�ll have positive results. HFC Clothing: The sweatshirts should be available for all dues-paying members at practice. Size preference will be given to those who responded. They are forest green, with the club logo on the front. Weekends: Weekend workouts will be offered for those weekends when we do not have an HFC Saturday morning practice, or when people have to run on their own. This week�s session should be 8 x 400�s or 1 minute. Feel fast but taxed (however, not trashed). Should be preceded, and followed by at least 15 minutes. Make sure that you are maintaining a smooth and relaxed stride. Feel fast, yet comfortable. Run long on Sunday. The long run should be 3 or 4 miles longer than your usual distance run. If you feel good, don�t be afraid to get after it a bit. As stated every week, if you are not able to get in the above workout on one day, include some up-tempo stretches in the middle of your long run (ex.; 4 x 6 minutes, or 2 x 12 to 15). Look to the message board for running partners for the interval workout or the long run. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Have a good week, Rich Hart | | | | mudcat92 Posts: 182 | posted: 05-16-08 3:09pm
Olympian Montgomery gets 46 months for check fraud By JIM FITZGERALD, Associated Press Writer 59 minutes ago Buzz Up PrintWHITE PLAINS, N.Y. (AP)�Olympic gold medalist Tim Montgomery was sentenced to 46 months in prison Friday for his part in a multimillion-dollar fake-check scheme. The former track star, 33, hung his head as Judge Kenneth Karas imposed the sentence. Montgomery pleaded guilty last year to conspiracy in the bank fraud and money laundering plot. Prosecutors said he had a hand in depositing bogus checks worth $1.7 million. Montgomery retired in 2005 after he was banned from track and field for doping. He has a child with Marion Jones, the track superstar who is now in prison for lying about the check scam and about her use of performance-enhancing drugs. �I�ve had everything I ever wanted in life. I�ve stood on the top of the mountain,� Montgomery told the court. But now, �the gold medal, all those people cheering, that was part of another world. � In jail, my status is gone.� The judge told him, �Being a track star does not somehow disable someone from saying no.� �I know this is a tough day for you. Think about those kids,� the judge said in an apparent reference to Montgomery�s four children. �� That�s what�s going to help you say no next time.� After the sentencing, Montgomery nodded and smiled at his parents, siblings and a girlfriend. �Tim has always made me proud of him. Like all sons, they do make mistakes,� said Eddie Montgomery, the sprinter�s father. He asked the court for leniency, saying the family would help Montgomery after his prison term. �I love him; the family loves him, and we just want the best for him,� the elder Montgomery said. Tim Montgomery still faces drug-dealing charges in Virginia. In deciding on the prison term, the judge did not hold the new charges against Montgomery. The check case also ensnared Montgomery�s former coach, gold medalist Steve Riddick, and Jones� longtime agent, Charles Wells. Both pleaded guilty. Montgomery still faces drug-dealing charges in Virginia. In deciding on the prison term, the judge did not hold the new charges against Montgomery. | | | | GiantsFan Posts: 1093 | posted: 05-16-08 10:23am
http://youtube.com/watch?v=3mP6yEFUWew | | | | GiantsFan Posts: 1093 | posted: 05-16-08 10:22am
Some nice steeplechase action. http://youtube.com/watch?v=3mP6yEFUWew | | | | EFGroden Posts: 1060 | posted: 05-15-08 7:35pm
For any and all interested, we are staging an extended tempo workout on Saturday, May 17 at 9 AM, meet at Xaverian. On the menu this week is half/half/mile on the road mile course. Times two or three, depending on your pace and attitude. 90 seconds active rest after each interval. As for pace, you select whatever you feel is most appropriate. Slower if you are still building up your base, faster if you are in your racing prep phase. In any event, target the same pace for all of your intervals. These Polaroid workout will appear every couple of weeks or so, depending on the racing schedule, and will vary in intensity, focus and outcome. This week's outcome is tempo. My attendance is currently a 50/50 proposition. As usual, the attendees should embark when reaching an attendance critical mass. May the force be with you. | | | | GiantsFan Posts: 1093 | posted: 05-15-08 12:07pm
HFC was well represented at the World Cross Country Championships by our international ambassadors, Dan Hart and Dave Kelly. Looking their finest after a night of aggressive "diplomacy", their picture proudly graces pg. 4 in the most recent issue of New England Runner. Brendan Lynch also gets a little face-time in the Doyle's article on pg. 90. The club is also featured in the Club Notes section on pg. 65. | | | | GiantsFan Posts: 1093 | posted: 05-14-08 12:28pm
HFC Workout, May 14, 2008 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch Stretch / run while talking 15 minute warm-up �Polaroid Entrance� Group #1: 4 x 50m Stride-outs 4 Sets x 200 � 200 � 400 Uphill (Cones will signal the end) + 2 x Downhills (400m) after the 2nd and 4th set (OPTIONAL). Rest: Jog Down + 45 seconds after each 200, 2 minutes after each 400. Group #2: 4 x 50m Stride-outs 3 Sets of 3 x 200m Hills Rest: Jog Down + 45 seconds, 2 minutes after each set. Minimum 10 minute warm-down 6 Strides on the field or on the track (build into the turnover but stay relaxed). Stretching should be done to complete the �warm�-down. Warm-Up: Begin warming-up when you arrive. ***Everybody should jog a lap as the first thing that you do upon arrival. Then, stretch while talking. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort.. Workout: Nice little hill workout for a bit of strength. For those who are new, the �Polaroid� hill is the far entrance to the former �Roid property across from Xaverian. When running, please remember the following: Make sure that your group stays on one side of the road going up. The jog down to the bottom should be done on the sidewalk. Break into very similar groups so you can keep the rest intervals consistent. It will also make dealing with the cars easier if we are running in smaller groups. We are going to be offering 2 workouts as we move forward through the summer. Assess where you are at, and join in. We also need more people for our running �distance� group, whether that distance be 30 minutes slow, or 50 minutes at giddy-up pace. You always run better with others. Hope to see you soon. HFC Clothing: The sweatshirts (as of yesterday) should be available for all dues-paying members at next week�s practice. Size preference will be given to those who responded. They are forest green, with the club logo on the front. Track: A good weekend for NE track up at UNH last Friday and Saturday. While the weather was a bit cool for May, there were several good performances. URI won the men�s meet over UConn, while the BC Eaglets dominated the women�s. UConn�s entries did not all run, as many were in finals, and one of their gentleman got into a bit of trouble (as was recently posted in the Herald). Evidently, you are not allowed to buy a rifle when you are on probation for a couple of recent arrests. The races were very competitive, and it continues to be a solid meet because so many schools at all 3 levels attend. The men�s 1500 was a good one to watch with 3:51 winning, and 20th being less than 9 seconds slower (3:59.58). The top 2 came out of the unseeded heat. In the 5000, Rex Radloff of Dedham and UMLowell ran 14:23.31 in getting 2nd (and qualifying for the Div. II NCAA Championships in LA @ Mt. SAC next week). In the women�s, BC got 52 point in the 800 (1 & 2), 1500 (2,3,5,7,& 8), and 5000 (2 & 4 ) to take a huge lead, and nobody else came close. Their 2 athletes in the 800 ran 2:08. Weekends: On Saturday, try to find a grass or trail area for some nice fast, comfortable up-tempo work. Something in the 8 x 2 minutes range would be good. Rest should be relatively short. Make sure that you are maintaining a smooth and relaxed stride. Feel fast and smooth as silk. Run long on Sunday. The long run should be 3 or 4 miles longer than your usual distance run. If you feel good, don�t be afraid to get after it a bit. As stated every week, if you are not able to get in the above workout on one day, include some up-tempo stretches in the middle of your long run (ex.; 3 x 10 minutes). Look to the message board for running partners for the interval workout or the long run. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Unlike the Celts, at least Jason has won on the road, Rich Hart | | | | gary Posts: 1948 | | posted: 05-14-08 11:33am The club was recently contact by Catherine Miller, A Product Evaluation Coordinator for Saucony. She was interested in finding runners to participate in the Saucony Wear Test Program whereby selected participants receive shoes and gear from them to use & test. Your obligated to provide them with written feedback. There is a certain amount of criteria which needs to be met (ie 35+ mpw) etc. Ms Miller asked that I not post her info but if you're interested in an application or contacting her, shoot me an email or post on this thread. G | | | | gary Posts: 1948 | posted: 05-14-08 11:11am
I received this via email and am passing it along: Good Afternoon, Easter Seals Massachusetts has received race numbers for the 2008 Falmouth Road Race. Would anyone in your club be interested in running the race on behalf of Easter Seals Massachusetts? Please let me know if you have any questions. Regards, Andrew Greene Associate Development Officer Easter Seals Massachusetts Phone: 508-751-6333 Email: agreene@eastersealsma.org Web: www.eastersealsma.org | | | | gary Posts: 1948 | | posted: 05-13-08 7:28pm The new log section is now live. I've noticed a few are taking advantage of it (myself included). I thin this is a pretty cool feature, hope you agree. if you want you have the option of your running log to be private as well. Please give me feedback on this section. I can make changes if need be. Peace out | | | | EFGroden Posts: 1060 | posted: 05-12-08 2:06pm
As you probably know, the Olympic T&F Trials are slated for Eugene from June 27 to June 30 and July 3 to July 6. In year's past, HFC has been in attendance. A few people have indicated interest in traveling to this year's meet. While we are still wrestling with some of the details, the likely dates would be 7/2 to 7/7. Jason is qualified to run the exhibition master's 3,000 on a date TBD. No tickets have been ordered; single day tickets go on sale later this month. On the bus so far: Bryan Van Dorpe, Paul Muldoon, Jim Keefe, Ed Groden. Today's question: are you on the bus for Eugene? Website for more info: http://www.eugene08.com/ | | | | corcoran Posts: 584 | posted: 05-12-08 8:59am
Lee ran a great race, finishing third in a wind-blown 28:04 behind McNatt and Noland. Dave Kelly and I also represented the club in the 2nd Pub Series race of 2008. | | | | gary Posts: 1948 | posted: 05-11-08 8:03pm
Grand Rapids Michigan. 2nd Master overall and 45-49 pending American Record: Men 45-49 1 8 DENNIS SIMONAITIS 45 DRAPER, UT 1:22:09.15 You still got 2 years Cak. Must be an HFC Greek Master thang... | | | | gary Posts: 1948 | | posted: 05-09-08 3:00pm Check out the "News" section! | | | | jake os Posts: 328 | posted: 05-09-08 12:55pm
I have recently posted some of Peter Magill's successes as a master and his training ideas. Here is his latest post from letsrun. It is comforting to know that others, no matter how successful, have these periods. I certainly can commiserate. 'As for me, it's been a tough past couple weeks. The legs started going south. And, well, there's really no way to stop them once they're headed that direction. All we can do is cut down on volume, do extra icing and stretching, change things up a little in an attempt to find an avenue of conditioning that hasn't already by squeezed dry. But in the long run, none of it can work for long. Like using BandAids to fix a leaking pipe. So I'm engaged in that fight, trying to make it through one last month before taking June off (which has become a tradition ... and a good one!). Ran a 1500 today, and God did I ever NOT feel like a 1500 runner. I felt slow and weak and in need of a whole slew of gears that I simply didn't have ... or didn't have anywhere other than in my memories. But it was a beautiful day down in Irvine for the meet. And the young runners look even younger and healthier this year than ever (it's a joy of middle-age to feel one's spirit uplifted just by observing the fitness of youth in all its glory). Okay, gotta go watch Simpsons with my son. Hope everyone has a great week!' | | | | GiantsFan Posts: 1093 | posted: 05-07-08 11:30am
HFC Workout, May 7, 2008 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch Stretch / run while talking 15 minute warm-up Workout #1 2 x 200 @ 5M pace Jog 200 rest 2 x 800 @ 5M pace Rest: 2 minutes Rest: 3 minutes 2 x 800 @ 5K pace Rest: 2 minutes, then 3 . 2 x 800 @ 3K or 5K (your call) Rest: 2, then 3. Add an additional 800 if you have to feed the monster. Workout #2 2 x 200 @ 5M pace Jog 200 rest 2 x 800 @ 5M pace Rest: 2 minutes Rest: 3 minutes 2 x 800 @ 5M pace Rest: 2 minutes, then 3 . 2 or 4 x 200 @ 5K pace. Jog 200 rest Minimum 10 minute warm-down 6 Strides on the field or on the track (build into the turnover but stay relaxed). Stretching should be done to complete the �warm�-down. Workout: Hope that you enjoy the �step-down� workout above. The pace should step-down, or quicken as the workout progresses. Try to avoid running all 6 (or 7) at the same pace. The intent of the workout, per usual, is to make you run faster, when you feel more fatigued. It�s all about the race simulation. With shorter races coming up for many, this will help you to respond in the last mile. Good times will follow. Make sure that the rest times are consistent. Run in groups and run with like-abilitied / fitnessed runners. This way, the rest intervals will be consistent. We are going to be offering 2 workouts as we move forward through the summer. Assess where you are in your fitness, and join a group. We�d rather have you here for a condensed workout, than to have you miss because you feel that you are not in shape. Even is you are still in the jog 30 minutes phase, come to practice and do it with friends. You always run better with others. Next week, we will be enjoying some hills on the beautiful �Polaroid� campus. There will be several ups and some downs. Details to follow. Warm-Up: Begin warming-up when you arrive. ***Everybody should jog a lap as the first thing that you do upon arrival. Then, stretch while talking. Your warm-up for a workout should be similar to that of a race. Using the first few miles or intervals to get loose lessens the effectiveness of the overall workout. Move while talking at the beginning. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort.. HFC Clothing: As many of you know, we have ordered sweatshirts for the club. I have been told that they should be ready by the end of next week. All dues-paying members are eligible. Track: Much to Bobby Bligh�s glee, the Fighting Irish of Notre Dame won last weekend�s Men�s Big East Championship, defeating Indoor champ UConn (Louisville won the women after winning the men last year). This does not bode well for any other New England school who had designs on winning this weekend�s championship meet, as the Huskies seem pretty intent on going after it at UNH this weekend to cap the season with at least one title. Following a tradition that goes back to the �60�s, UConn has a great Field team (ex., 3 HJ�ers at 6�10 or better), and their middle-distance squad is pretty impressive also (with 2 under 1:48.5, and 2 others at 1:50.). These are the performance lists for the meet: http://www.neicaaa.org/out08docs/mlist.htm http://www.neicaaa.org/out08docs/wlist.htm The high school championship season starts with the State Coaches meet this weekend, followed by next week�s State Relays. This is also the start of the bane of any coach�s spring existence, the prom and graduation season. That part of high school coaching is not missed. Weekends: With today providing a pretty good strength workout, you should work on some turnover on Saturday. Something in the 10 x 300 realm would be excellent. Rest should be short, with a slightly longer break between the 5th and 6th. As always, the workout could be done on a track, on some good flat trails, or in an open field. Work on a good, efficient stride cadence. Run long on Sunday. The long run should be 3 or 4 miles longer than your usual distance run. If you feel good, don�t be afraid to get after it a bit. As stated last week, if you are not able to get in the above workout on one day, include some up-tempo stretches in the middle of your long run (ex.; 3 x 10 minutes). Look to the message board for running partners for the interval workout or the long run. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Could this be the night of the return of Jim Clifford? Rich Hart | | | | joec Posts: 1393 | posted: 05-06-08 11:03pm
Great effort by Gary in the Lincoln Marathon. It was a hot day and he needed 3 IVS after going down at the finish but still managed a time of 3:08:13 7:10 pace. | | | | EFGroden Posts: 1060 | posted: 05-01-08 10:40am
The Boston Marathon may be over, but that does not mean that we should abandon the periodic weekend workouts at Polaroid, now geared to anyone and everyone who will be racing this year. Since this weekend appears to be a non-racing weekend for many, let's meet Saturday morning, May 3 at 9 AM at Xaverian for some intervals on the road mile course. Maybe something like half/half/mile times 2 or 3, depending. Extended tempo. Next session will be May 17. Hope you can attend. | | | | GiantsFan Posts: 1093 | posted: 04-30-08 10:58am
HFC Workout, April 30, 2008 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch Stretch / run while talking 15 minute warm-up 5000 Meter Total: 200 - 400 - 600 - 800 - 1000 - 800 - 600 - 400 - 200 Pace: First 200 = an extended stride, get loose. 400 on should be at 5 mile race pace going up, 5K pace going down. (Ex.: 30:00 5 M = 90, 2:15, 3:00, 3:45, 18:00 5K = 2:47/8, 2:09, 86/7, 200 = ???) Rest: 2:00 minutes after each, 3 :00 or 4:00 after the 1000. 4000 Meter Total: Same as above, minus the 1000. Pace: Consistent on each interval. (Ex.: 35:00 5M = 1:45, 2:37, 3:30, 3:30, 2:37, 1:45, 200 = ?) Rest: 2.5 minutes Minimum 10 minute warm-down 6 Strides on the field or on the track (build into the turnover but stay relaxed). Stretching should be done to complete the �warm�-down. Workout: As we continue to try and get people�s �track� legs back, this workout will give a good build-up. The fatigue will accumulate, then the workout calls for you to up the pace. Good racing simulator. We are going to be offering 2 workouts as we move forward through the summer. Assess where you are in your fitness, and join a group. We�d rather have you here for a condensed workout, than to have you miss because you feel that you are not in shape. Even is you are still in the jog 30 minutes phase, come to practice and do it with friends. You always run better with others. Warm-Up: Begin warming-up when you arrive. Everybody should jog a lap as the first thing that you do upon arrival. Then, stretch while talking. Your warm-up for a workout should be similar to that of a race. Using the first few miles or intervals to get loose lessens the effectiveness of the overall workout. Move while talking at the beginning. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort.. Racing: Congratulations to those who toed the line in Dedham for the Ramble. Nice job by Jason up front, followed well by Brendan (less than a week after a long run on Monday), Lee, and Gary�s PR. Corcy, Harvey, and Chris D. rounded out the top 7 for the green. We have a month before the next Grande Prix race (Christopher�s Race in E.B.). Our next 2 races are 5K�s. After a long winter of mileage and road intervals, adjust your training a bit so you race well. Mileage can be maintained or increased (depending on how much you�ve been doing). Interval workouts will help to sharpen your racing stride. Weekends: As you recover from your May Day celebration (in windy, low-60 degree temps conditions), try to get in 12 to 16 x 200�s, with a very short rest (a 100 meters or 30 seconds, maybe 2 minutes between 8 and 9). The workout could be done on a track, on some good flat trails, or in an open field. Work on a fast, but efficient and relaxed turnover. As always, run long on Sunday. The long run should be 3 or 4 miles longer than your usual distance run. If you feel good, don�t be afraid to get after it a bit. If you are not able to get in much on Saturday, add some up-tempo stretches in the middle (ex.; 3 x 10 minutes). Look to the message board for running partners for the interval workout or the long run. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. Wednesday nights with several sports on big, wide televisions, Nice! Rich Hart | | | | jake os Posts: 328 | posted: 04-30-08 9:10am
GP #2 JJR - Another perfect day to race and a perfect day to employ your beer glove. Two PR's that I am aware of. Gary 'Steamroller' McNamee and Leon 'Long Distance' Danforth had very strong races over the rolling, rambling Ramble course. HFC had a decent turnout just one week after the Big One. BLynch doubled back after Boston and had his fourth strong race in the last four weeks. 25th Anniversary Edition James Joyce Ramble 10K April 27, 2008 Place Div/Tot Div Guntime Nettime Pace Name Ag S Race# City/state 9 2/279 M4049 32:54 32:54 5:18 Jason Cakouros 42 M 1540 Milton MA 15 11/411 M2039 34:38 34:38 5:35 Brendan Lynch 30 M 1713 Dorchester MA 17 13/411 M2039 34:53 34:53 5:37 Lee Danforth 30 M 1886 Dedham MA 25 8/279 M4049 36:37 36:36 5:54 Gary McNamee 44 M 1885 South Easton MA 62 3/151 M5059 40:04 40:04 6:27 Paul Corcoran 50 M 1626 Needham MA 80 6/151 M5059 41:36 41:34 6:42 Harvey Blonder 54 M 220 Canton MA 99 30/279 M4049 42:17 42:14 6:48 Chris Diehl 46 M 1612 Dedham MA 128 38/279 M4049 43:12 43:09 6:57 Joe Ciavattone 42 M 30 Milton MA 240 66/279 M4049 45:59 45:49 7:23 Kenan Krug 43 M 215 Dedham MA 445 8/38 M6069 49:24 49:18 7:57 Mike Riordan 61 M 1549 Norwood MA 945 75/196 F4049 56:43 56:07 9:02 Joanne Sweeney 40 F 1616 Dedham MA 1056 241/458 F2039 58:34 57:26 9:15 Bettina Toner 39 F 413 Dedham MA We also some friendly familiar faces. Bill Weschrob, Kevin Sweeney and Billy Alves were grazing the field after competing. We'll score them if they start showing up for practice. Also a big thank you to our on course support of Bob Kalinowski, Ed Groden, Beth Guanargia, Andrew Smith, Pat Sweeney, Cary Deihl, Guy Barra, NER, and some others that I forgot. Another shout out to the Thirsty Irish Runners for continuing to be our lap dogs. Their post race shelter was cool if not over the top. Next HFC GP Event is Christopher's Run Monday May 26. | | | | rpmazz Posts: 18 | posted: 04-25-08 1:15pm
Be sure to check out the thread titled "Why are Boston officials so crappy to winners?" on the Letsrun message board. A few posts are directed at high school meet officials and one poster just hates everybody from Mass. in general. Funny stuff. | | | | Andy_Smith Posts: 143 | posted: 04-23-08 6:27pm
I'd like to take the opportunity to welcome Bettina Toner to the club as our latest new member. Bettina has been running for several years and now wants to take her running to a new level. This year she is looking to increase her mileage and include some speed work with a view to running some 10k's ands possibly Cape Cod or the Boston Marathon. Please join me in giving Bettina a warm welcome to HFC. Thanks, Andy | | | | mudcat92 Posts: 182 | posted: 04-23-08 12:16pm
Bobby sent me this earlier...FYI We welcomed Aidan Patrick Bligh on Wed 4/16/8 at 13:49 weighing 7 # 11 oz , 19 & 1/4 inches long. He is doing well now after some initial fluid in his lungs. Mom is doing great (Dad could use a Guiness). His head and face are quite round, his facial features mercifully resemble his momma & sister. I can claim the color of the peach fuzz on his sweet head. Thanks to all for your well wishes, prayers & support. Bobby | | | | GiantsFan Posts: 1093 | posted: 04-23-08 11:50am
HFC Workout, April 23, 2008 @ Xaverian @ 6:30 Warm-Up Jog, stretch, run, active stretch Stretch / run while talking 15 minute warm-up 4 x 800 Pace: 5 mile race pace per mile � 10 to 12 sec. 4 x 400 Pace: 5K race pace per � 5 or 6 sec. Rest: 2 minutes (no more), 90 seconds after the 400�s if you wish. Minimum 10 minute warm-down 6 Strides on the field or on the track (build into the turnover but stay relaxed). Stretching should be done to complete the �warm�-down. Workout: Welcome back to the track. We won�t be on the track every Week, but we�ll save some of the off-over stuff for when there may be a lacrosse game. The total distance is at 3 miles. While it is understood that some clamor for more, this is probably one of the first times back on a track In awhile, so it is better to ease into it. Also, we have an important race on Sunday. Polaroid: Be careful when you are running in Polaroid, because parts of the road are in pretty bad shape. This is especially true for the 2nd quarter of our mile loop. Just watch your footing, especially during the warm-down, when it may be getting dark. Workout Locations: Using the same old line that I use every spring, we�re like the Swallows returning to Capistrano, we return to our lower Washington St. roots. We will remain in Westwood through the early fall. Boston: Congratulations to all who completed Monday�s 112th running of the Marathon. Great job by all. A special congrats to Brendan Lynch, who again led the way for the team, and Dave �Boom Boom� Kelly, who ran 3:30 off mileage and training better suited for the Corrib race. Again, congrats to all. Workout Starting Time: Begin warming-up when you arrive. Your warm-up for a workout should be similar to that of a race. Using the first few miles or intervals to get loose lessens the effectiveness of the overall workout. Move while talking at the beginning. Active stretching works (jogging and loosening, swinging the arms, rolling the neck, etc�). Get yourself prepared for a strong effort.. Weekends: This weekend, you hopefully will be running the Ramble. If not, try to get in 10 x 400�s, with a short rest (maybe a 100 if done on a track, or no more than a minute). An ideal location for this would be somewhere that would have some good flat trails, or an open field. Work on your fast, but efficient and relaxed turnover. As always, get in a long run on Sunday. The long run should be 3 or 4 miles longer than your usual distance run. Look to the message board for running partners. Stretching: Make sure that your workout and running regimen includes a rigorous stretching session. Flexibility and core work are extremely important. Make sure that this stretching is part of your training time. Develop a solid core routine to strengthen your mid-section (stomach, pelvis, upper legs). It will help to prevent injuries, and will ease the burden of quality training. HFC Website: All workouts will be posted on the website, www.hfcstriders.com, on the Discussion Board. Also, look for the postings regarding weekend long runs. I�m wearing shorts today, Rich Hart | | | | gary Posts: 1948 | posted: 04-22-08 9:07pm
OK Guys The new board is now live with a few glitches but getting better. If anyone has a direct link to the old board, it still works but will be disabled shortly so be prepared. The last post on it will be to go to the main HFC page and follow the directions. I'm still figuring it all out myself but will post more "comprehensive" instructions probably tomorrow. gary | | | | Andy_Smith Posts: 143 | posted: 04-22-08 4:02pm
On behalf of the membership, I'd like to take the opportunity to welcome to our newest club member, Bettina Toner. Bettina wants to get in shape to run some 10k's, possibly Cape Cod or maybe Boston in 2009. She has been running for several years but this year is looking to increase her mileage and include speed work to help her meet these goals. Please give her a warm welcome. Thanks, Andy | | | | Andy_Smith Posts: 143 | posted: 04-22-08 4:02pm
On behalf of the membership, I'd like to take the opportunity to welcome to our newest club member, Bettina Toner. Bettina wants to get in shape to run some 10k's, possibly Cape Cod or maybe Boston in 2009. She has been running for several years but this year is looking to increase her mileage and include speed work to help her meet these goals. Please give her a warm welcome. Thanks, Andy | | | | mudcat92 Posts: 182 | | posted: 04-22-08 10:15am Bobby sent me this e-mail over the weekend....FYI We welcomed Aidan Patrick Bligh on Wed 4/16/8 at 13:49 weighing 7 # 11 oz , 19 & 1/4 inches long. He is doing well now after some initial fluid in his lungs. Mom is doing great (Dad could use a Guiness). His head and face are quite round, his facial features mercifully resemble his momma & sister. I can claim the color of the peach fuzz on his sweet head. Thanks to all for your well wishes, prayers & support. Bobby | | | | mudcat92 Posts: 182 | | posted: 04-22-08 10:15am Bobby sent me this e-mail over the weekend....FYI We welcomed Aidan Patrick Bligh on Wed 4/16/8 at 13:49 weighing 7 # 11 oz , 19 & 1/4 inches long. He is doing well now after some initial fluid in his lungs. Mom is doing great (Dad could use a Guiness). His head and face are quite round, his facial features mercifully resemble his momma & sister. I can claim the color of the peach fuzz on his sweet head. Thanks to all for your well wishes, prayers & support. Bobby | | | | gary Posts: 1948 | | posted: 04-22-08 8:22am this is a test | | | | gary Posts: 1948 | | posted: 04-22-08 8:22am this is a test | | | | gary Posts: 1948 | | posted: 04-22-08 8:18am is now LIVE, Please email me if you are having any problems or have any questions on how either works. Board is pretty straightforward. You will need to set up the log section with your info. Enjoy! | | | | |
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