Train, Don't Strain

Words of wisdom from Mark Remy at Runners World...

Track Night and a Request

For this evening's track night (6:15 at the CCHS track), the interval group will be doing their standard 2-3 miles of quality, and the half-marathoners will be running 3.5 miles. Meanwhile, Beginning Runners are in week four of the C25K program, so the workout is:

• Jog 3 minutes
• Walk 90 seconds
• Jog 5 minutes
• Walk 2-1/2 minutes
• Jog 3 minutes
• Walk 90 seconds
• Jog 5 minutes

Next, we would like to make a special request to all runners in the Ebensburg area to sign up for the "Bulldog Crawl" this Saturday in Nanty Glo. The race has a Facebook page, and you can find a PDF of the registration here.

As we mentioned before, Paul Galko is a special friend of EARC. He was part of last year's Beginning Runners group, and unexpectedly passed away in December. So we hope to see plenty of yellow shirts on Saturday to show our solidarity and support for Paul's family and friends.  

In the Event of Thunder Storms...

Yes it's track night, and no a little rain won't stop us from running. 

But if you see/hear thunder and lightning when you're getting ready to leave, consider our session this evening cancelled. 

We'll be out as usual on Saturday morning at the Memorial Field for a run on the Ghost Town Trail. The half-marathon group meets at 7:00 AM and the C25K people at 8:00 AM.  

Bakerton Firecracker Mile

Here's a terrific race, which also happens to be free! Click here for a PDF copy of the race entry.

Firecracker Frolic 5k

Here's a new one in the area, the Firecracker Frolic 5k in Summerhill. Click here for a PDF of the race info, and here for a PDF of the registration form.

National Running Day and Track Night

Here's a nice coincidence: 

National Running Day, held annually on the first Wednesday in June, is a day when runners everywhere declare their passion for running. 

Since 2009, the country's foremost running organizations have worked together to celebrate our sport with thousands of participants on the first Wednesday of June. 

We encourage runners to join in by planning a run, spreading the running bug to a friend, signing up for a race, or setting a new goal. 

It would seem that you have no choice but to come celebrate National Running Day with your favorite local running club tonight at 6:15. As always, we meet at the Central Cambria track. If it's raining, we're still running. If thunder and lightening starts, then consider our National Running Day gathering postponed.

Our Beginning Runners enter week 2/day 2 of the C25K program. On tap is a cycle of 90 seconds jogging/2 minutes walking for 20 minutes. The half-marathon group will be running 3-4 miles. And if we have folks there for a speed workout, well... they'll figure something out.

Additionally, Chris Geddis of the Gingerbread Man Running Company will be on hand for a shoe clinic. This is a great chance to learn about running shoes and to figure out what works for you.

So happy National Running Day, and we'll see you at the track!