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Cold Weather

Runners,

Hopefully, you took advantage of the weather from the last 2 days and got out.  It's getting nasty out now. As we face a couple of days of cold weather, be smart in your preparation and outlook.

I am not a treadmill/indoor person, but even we're having practice inside tomorrow.  At practice time, the real feel is supposed to be -10.  That's chilly.  Tuesday, the temperature will be around 13 with a real feel of 1 for the workout. That's cold but bearable.  Just layer up, wear wool socks and a good pair of gloves.   

My big concern is always the ice.  Hopefully, this afternoon's wind will dry things out enough so that there is not a lot of ice patches(especially on Biddle Street).  Just be careful.  The beauty of this weather is that it forces you to start a little slower.  That helps to keep you healthy.  I've put together the training plan for Boston and Broad Street.  The Boston crew will have 3 more weeks of hills and then start working out on the track on February 12.  Everyone else will run hills until March 5.  I'm excited about the training plan. 

We have some tuneup races built into both plans.  In March, we want everyone running the St. Pat's 5k at Levante on March 10 and the St. Agnes 5k in town on March 23.  For April, there are some many races to choose from, we'd just like to see everyone race twice in preparation for Broad Street.  St. Pat's Info St. Agnes Info

Here is the week's workout plan:
Tuesday-Short hills x 16.  Run 1 block hard, jog back down. 
Friday-4 Miles of of Tempo
Saturday-BM-15.  All others 8-12.

See you on Tuesday.

Kevin  

Hills

Runners,

As you know, we've started the hill workout part of our training cycle.  The hills are a necessary part of the base building phase.  As we gear up for Boston, Broad Street or whatever other spring races you have planned, the hills do a great job of preparing our bodies for some of the hard workouts that we have planned going forward. 

The hills really help us focus on form.  They also help us increase our leg strength a little and increase our ankle flexibility and running efficiency.  If done properly, they can be very beneficial. 

When running the hills, focus on keeping your elbows in, relaxing and hands and driving your legs up.  Run hard up the hill and jog down the hill.  Here is the week's training: 

Tuesday-5 x long hills-Biddle to Matlack to Lafayette to Walnut.  Jog down Walnut to Biddle to the start.  So, it's 4 blocks hard and 2 blocks of jogging.   

Friday-3 miles of tempo at Henderson starting at 5:30AM.  If the track is snow covered, we'll do the Fern Hill loop. 

Saturday-8-12 miles.  Start practicing taking water and gels. 

See you on Tuesday.

Kevin

Changing of the Guard

Runners,

As many of you know, we're in the process of selling the store.  Bob Schwelm, who owns the Bryn Mawr Running Company and is a great guy, is buying the the store.  I ran for Bob's store team in the 90s and we did some great training together.  There won't be a ton of change.  Ed will still be the manager.  You'll still get the same great service that you've always gotten.  We'll still own the timing business so we'll continue to try and put on fun events.  I'll still be in charge of the training and the morning workouts.  The only real changes at the beginning will be that the store name will be the Bryn Mawr Running Company-West Chester and some cosmetic changes.  The "new" store will probably have a better rewards system.  I'll still be involved a little bit and having Bob make it out to some of the runs will be good for him and the runs. 

What really won't change is me being involved in the training groups.  As I mentioned numerous times, we had a great fall training cycle.  We are going to keep it rolling this winter and spring.  As you all know, the hill workouts start this Tuesday.  You get out there and get your friends.  Our all-time record for the hills is 88.  I'd like to see that go down this winter.  More importantly, I'm excited to get the whole group back together for the first time.since Brian's Run. The weather looks good.  37 with only a 35% chance of showers.  Let's have a great healthy start to the year.

Here is this week's workout schedule:
Tuesday-8 x the normal hill.  Starting at Biddle and High, run up Biddle to the light pole past Matlack and then jog back down.  Concentrate on good form.  If you're not ready for 8, do 4 or 6.  The workout starts at 5:50AM.

Friday-10 laps of tempo on the track.  Tempo is Broad Street pace or the pace that you could run for an hour.  We'll start the workout at 5:30AM at Henderson at the track.

Saturday-8-11 miles.  There will probably be a group starting from the WC Country Club at 6:30AM.  If you want to be on that e-mail list, let me know.  We may start posting that run on here on Fridays or whenever it comes out. 

See you on Tuesday.

Kevin

Happy New Year!!

Runners,

Happy New Year!! I hope everyone had a great holiday season and that you are ready to go.   I

'm not really one to make a lot of New Year's Resolutions, but it is time to start getting after it.  Be smart and don't come back too fast, but let's get going. 

For me personally, 2018 was my worst year of training ever.  I had some nagging injuries that led to a lot of poor training.  I feel like 2019 is going to be a better year(it can't get much worse).  

As I mentioned a couple of weeks ago, the team/group had a great year.  We had a lot of PRs and more importantly, people really trained well.  

I have some big goals for the group this spring:
1-Race more.  I think we've gotten so in tune with the training that we've forgotten about racing.  Nothing can prepare you to race like racing.  With that being said, we're going to point to some 5ks this spring that we'll try to get the group to focus on.  It's always cool to have a good crowd of teammates out at a race.  The first race that we're going to point to is the St. Agnes race on March 23.  
2-Have a really good training cycle for Boston.  I haven't sat down yet and put the specific training in writing, but it's coming close.  I've been bouncing some ideas around.  I'm really hoping for a big Boston out of this group.  You can run fast on that course if you prepare well.
3-Get the non-Boston marathoners ready for their races.  We have at least a few people running other spring marathons.  I thought the different marathons went well last spring. Let me know what you're getting ready for.  I know we have at least one person running Rehoboth and 1 doing Run for the Red in the Spring.
4-Have a really good Broad Street.  I'm sure we'll have a big crew out for that.
5-Keep people healthy.  One way to do this is to stay focused on doing some core and balance exercises.  Consistency is the key with this stuff.  Also, don't be afraid of the foam roller.  Also, getting in to get worked on is always a good idea.  There are a lot of good people out there.  As you know we like The Move Clinic Jeff and Adam do a great job.  Also, Orange Cryo of West Chester is a great recovery tool. If you mention that we sent you, they'll charge you at the 1st time rate every time.  Here is the info:  Orange Cryo of West Chester

Here is what you should do for training this week:
A couple of easy runs.  Friday-throw in 8 striders during your run.  Saturday, go 8-10 miles.

The hills start next Tuesday.  See you soon.

Kevin

2 Mile Time Trial

Runners,

As most of you know, tomorrow(Christmas Eve) is our annual Christmas Eve 2 mile time trial.  It started with 4 guys deciding to run a hard 2 mile and has become a WCRC tradition.  It starts at 6:15 at the track at Henderson.  It's low key, but intense.  People usually go out to Market Street for breakfast afterwards.  It's a good way to end the season if you're healthy. If not, come out and run a few easy laps and cheer your teammates on.  

That's also a perfect lead in to next Sunday's Resolution Run of Stanley's Dream on New Year's Day.

See you in the AM.

Kevin

WCRC AKA TMC

Runners,

As we get to the last workout of the year, I wanted to comment on the success of Tuesday Morning Crew(WCRC).  Top to bottom, this was one of our best year's ever. 

From a track workout perspective, we've never had better more cohesive groups that follow a plan so well.  Group 2 has become a great group with guys running 2:42 and 2:43 for the marathon.  Group 3 which is known as Colleen and Danielle's group really killed it this fall.  They had 5-10 people out there almost every Tuesday.  They had 3 women run 3:10 or better.  The next group(Melissa and Lisa's group) was usually 8-10 people strong and sometimes was as big as a dozen.  They had a great training cycle and had some great performances at NY.  Group 5 and 6 regularly had 4-6 people in their groups.  Then we had the "short" workout group that was often overlooked but threw down some great performances throughout the fall.

Despite my lack of fitness, I really enjoyed jumping in for parts of some of the workouts with group 3 and 4 through the fall.  I'm really proud of how the groups have evolved from a bunch of people just trying to get in shape to a lot of team oriented groups who help each other through workouts and races.  You're always better when you're involved in something bigger than yourself.  You're good for the team and the team is good for you.  

We had some great performances this year, and I know that Manion puts out an "MVP" award, but I think we had 4 performances of the fall that were noteworthy:
1-Maddie Evans-5:12 mile at the Henderson Invite.
2-Danielle Burns-3:04:30(5:00 PR) at Philly
3-JT Barton 2:43 at NY followed by 77:00 at the Philly 1/2 2 weeks later.
4-Dan Zajac-2:42 at NY.

I'm really looking forward to the spring training for Boston, Broad Street and some other races.  GG gave me some great ideas for some other things on last Sunday's Run.  I'll put out some team goals next week.

Remember, Christmas Eve 2 miler at 6:15AM at Henderson and Resolution Run on 12/30 at Levante:  Resolution Run Signup
We have a 20% discount for Blog readers of TMC for the Resolution Run.  The Christmas Eve run you've paid for with your sweat.

Here is this week's workout:
Tuesday-2400 of Tempo-300 jr and then 4 x 300 w/50WR, 50JR at 3200 pace..

Thursday, Friday or Saturday-8-10 miler.

See you on Tuesday.

Kevin

Training partner vs. Coach

Runners,

I hope everyone is getting healthy as we approach the holidays and that the Eagle smash the Cowboys today.

I've always thought about what is more important to have a good training group or good coaching.  Obviously, it's ideal to have both.

A good training group/partner gives you someone to bounce ideas off of.  It also gives you someone to count on.  A partner can pick you up when you down and maybe, keep you from overdoing it when you are feeling good.  Sometimes, when you're in a good group, everyone gets a little carried away which can lead to some problems.  A partner will sometimes not look long term and just focus on the immediate runs.  All in all, it's a great thing to have a good training partner/group.  I've been lucky enough to have had pretty good training groups since I got to college.  It's fun doing things with like minded people.

A good coach will look at the big picture and keep you grounded.  They know when to push and when to back down.  For the coach/athlete relationship to be successful, the coach has to be able to be trust the athlete and vice versa.  

I think a good group of intelligent runners is a better situation(if they keep their egos in check) is better than having a good coach.  We have some really good groups going right now.  Let's keep it up.

Here is the training for the week:
Tuesday-1 mile at 10k pace, 400jr and then 8  x 200 w/200 JR.  1st 2 at 5k pace, next 2 at 3200 pace, next 2 at mile pace and last 2 fast.  

Remember, XMAS Eve 2 Mile at Henderson starting at 6:15AM.  

See you on Tuesday,

Kevin

Brian''s Run Wrapup

Runners,

Great job today at Brian's Run!  Thanks to all who came out.  Thanks to Lisa for setting up the end of season event at the Social!  

As many of you today was the 40th Annual Brian's Run.  It was great to see 50+ Henderson students out there to support the cause and volunteer their time on drizzly Sunday.  As much as I thought 4 days ago that this might be the last Brian's Run, I think it will live to fight again.  It's a great challenging run.  

As we really wind down our competitive season, it's important that you take a little down time, especially if you have big plans for the fall.  If you're a little banged up, get in to see Jeff and Adam at the Move Clinic.  http://www.themoveclinic.com/
If you're healthy, but ran a big race this fall, here is what your plan should be:
*Tuesday workout, 1 60:00 run and the rest of the week should be short and relaxed.  Get back doing some core and working on rolling and flexibility.
If you didn't run a big race in the fall, maybe do a little more than that.

We had a great Fall.  Let's get really healthy in the next couple of weeks and be ready to go in January.  We have big things planned for 2019.

Here is the Tuesday workout:
800, 600, 400, 600, 800 w/400JR.  With that rest and that distance of running, you should run pretty quick.

See you on Tuesday.

Kevin

Brian's Run

Runners,

This Sunday is the 40th Annual Brian's Run.  It's always been a favorite of mine.  It was the first great race in West Chester and has continued to be an important part of the running calendar.  The beauty of it is it's toughness. Anyone can go down and run the Rothman 8k or Broad Street, but Brian's Run takes some real fortitude.  The toughness scares people off.  Everyone reading this blog should be, "Bring It!!".  

Anyway,  sign up at Briansrun.org.  This year's race benefits Henderson sophomore Cecily Quackenbush.  Brian will be there.  Let's get a great turnout from this group.

As we kind of wrap up the real training and start to gear up for the Spring, we're going to just workout on Tuesdays until the Holidays.  We'll still be running 5-6 days per week, but the only workout day will be Tuesday.

Here is this week's workout schedule:
Tuesday-8-12 x 400 w/200JR at 5k pace.  
Friday-60:00
Saturday-35:00 w/striders
Sunday-Brian's Run at 1:00 at Henderson.  Remember, Post-race/end of season party at the Social at 4.  See Lisa's e-mail for more details.

See you on Tuesday.

Kevin

Post-Marathon Racing

Runners,

Great job by the Philly Marathoners and 1/2 marathoners.  There were some impressive performances.

As you come out of the marathon or 1/2 marathon(or just some great fall training), it really is time to race.  JT from the TMC ran 2:43 at New York and then came back and ran 77:00 at the Philly 1/2 2 weeks later.  If you're fit, you're fit.  Let's not waste a training cycle on one race.  I never went more than 2 weeks after a marathon without racing.  In 1996, I ran the Wineglass Marathon on a Sunday, ran sub 15 for 5k the following and broke 24:00 for an xc 8k 2 weeks after that. 

The keys are to not over workout or do too many long runs.  You'll feel a little rough, but you're so strong at this point, you just need to muscle through things. It's OK to not feel great in a race.  

Here is how I would set up the racing schedule for the rest of the year:
-Friday-Turkey Burner on the Downtown WC Course at 8:30AM.  I know that some of you will run the Turkey Trot in Downingtown(which is a fine race), but most of the people who are reading this workout at Henderson, not DTW.  So, why not support the home team.  Plus, it's on the Downtown WC course which has a lot of value.  Here is the registration link:  https://runsignup.com/Race/PA/WestChester/TurkeyBurner
-December 2-Brian's Run-Everyone who is reading this should be running Brian's Run-If you're a Knight or a Tuesday Morning Crew, you've probably already been called out.  This is a great challenging race.  It's also the 40th annual race.  Here is the registration link:  Brian's Run
-12/24-Christmas Eve 2 miler on the track at Henderson.  6AM.  This is a great Holiday Tradition.  Plus, you're home before it's light.
-12/30-Resolution 5k at Levante-Registration opens on the 26th and we have a unique pricing plan.  Here is the registration link:  Resolution 5k

The bottom line is get out and race.

Here is the workout schedule:
Tuesday-4 x 1200 w/200 JR at Tempo, 10k pace, 5k pace and slightly faster than 5k pace.  The drop down will be tough on the last 2.  This is a short workout so we'll go back to having everyone start at 5:50.
Thursday or Friday-Race so no workout on Friday.
Saturday-60:00.

See you on Tuesday.

Kevin

11/12/2018 (Philly Marathon Week)

Unfortunately, our website is currently in transition so we are using our RunSignUp website temporarily. 
 

Here are the workout schedule:
Tuesday-Philly marathoners 3 x 1600 w/100 jr at Mp plus or minus 5 seconds. 1/2 marathoners. 3 x 1600 w/100 jr at 1/2 pace. All others-3 x 1600 w/200 jr at 5k pace. 

Wednesday-Warrior Classic. 2 miles on the track. If you do this, don’t workout on Tuesday. It’s a fun meet. 

Friday-Race this weekend or 5 x 600 w/400 jr at 3k pace. 

Saturday-long run of 75:00. 


Good luck Philly crew. You guys are ready to roll.