July 12, 2005
The Running Room Club Update:
Sudbury Store (Cedar Pointe Plaza)
We would like to take this opportunity to
congratulate our 1/2 Marathon Group that is graduating this
weekend and running the Massey 1/2 Marathon on Sunday. Look
for the Running Room tent at the 18k aide station and don't
be too surprised if you get some relief from my water gun
to help keep you cool.
Speaking of keeping cool during this little
heat wave we are having, please be sure to hydrate properly
and try to get your run in early on in the day before it
gets too smoggy out there. Don't forget your sunscreen and
hat and some change in your pocket or a cell phone in case
you are out and don't feel so great you can call for a ride.
Being active is great although it can be a challenge with
the type of heat we've been experiencing.
One more week before we celebrate the 21st
Anniversary of the Running Room with the 20 Minute Challenge
which will be held Wednesday July 20th, 2005 @ 6:00 p.m.
at the Sudbury Store. Registration is free and you get a
great commemorative cap for participating. Be sure to register
on-line or give us a call at the store and we can register
you for the event.
All of the Running Room Staff and Management
& Friends would like to wish Donna Smrek (Sudbury Manager)
a very Happy 40th Birthday.
We would like to thank Debbie Tremblay for
the great big hunk of fudge she brought in and we got to
enjoy last Wednesday at our practice session. Candice also
brought in some baking as well so if you haven't had a chance
to drop in at our sessions, we always have great treats
of fresh fruit and cold water available and every once in
a while a sweet treat awaits you when you get back.
******************************************
Here is what we have on our practice schedule this week:
Wednesday 6:00 p.m. Everyone is welcome!!!
Walking 1/2 Marathon - 3k tempo walk
LTR - 1:2 for 6 sets followed by 1 minute running
FWO - Clinic night 1:1 x 10 sets (they leave @ 7:30p.m.
from the store)
10k - 8k run 4k steady 4k tempo
1/2 Marathon - Massey - 5k steady
1/2 Marathon - Ramsey - 6 hills
1/2 Marathon - Niagara - 6k
Marathon - Niagara - 10 tempo run @ 85%
Sunday July 17, 2005 8:30 a.m. Everyone is
welcome!!!
1/2 Marathon Walk Clinic - 7k Long Slow Distance (LSD)
For Women Only & Learn to Run - 1:1 x 10 sets
10k - 9k 10:1
1/2 Marathon to Ramsey - 14k 10:1
1/2 Marathon to Niagara - 10k 10:1
Full Marathon to Niagara - 16k 10:1
************************************
Have a great week,
Happy Trails
Lise & Donna
