Speed Workout
Tuesday, Nov. 25th
6:15pm
Shawnee High School Track
Check out the workout at the bottom right of the page
 
Weekend Workouts:
Saturday, Nov. 22nd
9:00am
(get there early)
Southgate Turkey Trot - (5k)
 - 211 S. Center Blvd.
Springfield
Just North of 70 and a couple blocks west of
S. Limestone Street.
 
 
 
 
 
 
 
*Weather Cancellations: 
Call YMCA Front Desk
323-3781
1 hour prior to workout
 
 

 

 
Take your running to the next level with our "Running Strong" strength training specifically for runner's class.  The class meets every Tuesday and Thursday morning 9am for weight and circuit training. You never know quite what you are in for!
 
 
 
 
What is our club?  A group of runners at various levels who want to improve their own running, push each other to reach their goals, and encourage new runners to find the joy of running.
YMCA Running Club
 
SATURDAY MORNING - 5K
Southgate's 1st annual Turkey Trot
November 22 at 9am
Scroll Down to the bottom of the page for more detailed race information.
 
The winter weather has hit!  It is time to bundle up, break out all the winter running gear and buy some hot chocolate!
 
Don't let the cold weather get you down or get in the way of your running.  We'll be on the track and hitting the Saturday workouts just like it was summer!  We'll just all have on a few extra layers.
 
It was great to see a bunch of new faces out on Tuesday!  A few of the Shawnee High School and Jr. High Cross Country guys joined us.  Hope to see you guys out next Tuesday.
 
 
 November - Member Profile:          Larry Ward

1) When did you start running? I have been running on and off (usually off) since 1988.

2) What got you started? I was trying to get myself into shape before I entered the Air Force so I would have an easier time in boot camp.

3) What motivates you to keep running? The feeling I get when I do run. It helps me relax and releive stress. It also gives me time to think.

4) What is your favorite race that you've run? The Detroit Marathon. At the time, the run started in Canada and you run through the Windsor Tunnel back into the United States.

5) What shoe are you currently running in? A pair of Aisics and a pair of New Balance

6) What does your running week look like? (ie. when do you get your runs in,
how much distance, etc.) Saturday is a long run, usually over 10. Sunday is a short mileage, 3-4, to stretch out the legs. Tuesdays is track night, up to 8 miles. Then Thursday is an easy run, usually about 6 miles.

7) What is the next race you plan to run? Grand Rapids River Bank run at the very least. I will probably have something else before then. Maybe the Nashville half marathon.

8) What are your Short and Long term running goals? My short term goal, now that I am no longer on a structured program training for a race, is to relax and enjoy the miles without any pressure. My long term goal will be to run another marathon next year some time. Even longer yet, I want to increase my marathon speed to a point where I can qualify for Boston.

9) If you could make 1 comment about the club what would it be? Joining this club has been the biggest asset in keeping me motivated and consistent in my training for the Columbus marathon.

10) Favorite Running Quote? I don't run because I have to. I run because I can.

 

Club Quote:
 
"In running, it doesn't matter whether you come in first, in the middle of the pack, or last.  You can say 'I have finished.'  There is a lot of satisfaction in that."
-Ken Doherty
 

Running Schedule:

Every week:

Tuesday Interval Training

Saturday Long Run

Every other week:

Sunday afternoon Activity or Workout

Check weekly schedule for information

We'll be picking those up in the Fall

 

Our workouts will be designed to be inclusive of various abilities

Xenia Fastest 5K

2 - Age group awards

Indy 500 mini-marathon

Everyone finished and had a great time!

Kids run at Club Cookout!

 

Jobs & More 5K

Next Running Club Races

Southgate's Turkey Trot

Nov. 22 at 9:00am

Directions: The race will start and finish at Southgate Baptist Church.  Enter from South Center From north from Lansdowne Ave. (right by Taco Bell) from the East. 

Check-in and Registration: 8:00 - 8:45am.  Race begins promptly at 9:00am

Fees: $10 pre-registration, $15 on Race Day

More Info: Contact Brent Miller 325-0619

Results: Will be posted at www.keysports.net

 

For more information on any of these races please take a look at www.orrrc.org, www.speedy-feet.com, or www.keysports.net

Any further questions please e-mail me at the link below.

Pace Charts: Based on your 5k time.  Use these in conjunction with the workout below to determine how fast you should be running each lap on the track.

Dist. 17:45 18:30 19:00 19:30 20:00
10k 1.28 1.32 1.34 1.37 1.39
5k 1.25 1.29 1.31 1.34 1.36
3k 1.22 1.26 1.28 1.31 1.33
1 mile 1.18 1.22 1.24 1.26 1.28
800 1.13 1.16 1.18 1.20 1.22
600 1.10 1.13 1.15 1.17 1.19
400 1.07 1.09 1.11 1.13 1.15
Dist. 22:00 24:00 26:00 28:00 30:00
10k 1.49 1.59 2.09 2.19 2.29
5k 1.46 1.55 2.05 2.14 2.24
3k 1.42 1.52 2.01 2.10 2.19
1 mile 1.37 1.46 1.55 2.04 2.13
800 1.30 1.38 1.46 1.54 2.02
600 1.27 1.34 1.42 1.50 1.57
400 1.22 1.29 1.36 1.43 1.50

Workout: Tues, Nov. 25th

TBA

Contact Senior Program Director for more information!

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