Day Nine, Ten, Eleven...

So, I have been slacking on the update. Monday Dylan and Shane went on a run Shane in the morning, Dylan in the afternoon. Dylan ran on the track and Shane "Money" went up on the dike. The weather started to cool off a bit so it actually felt nice.

Yesterday July 22nd we went on a savage run. Dylan, Shane, Elliott and I. We started out really slow, each of us were saying that we felt like crud, however as the run progressed the pace picked up. We started out toward the cemetery and looped down toward Los Dos and back on Evergreen to 39th. The run took 32:30 for Elliott and I, Dylan (Listening to Snoop Dogg- Sensual Seduction) was 10 seconds behind us and Shane was 34:30. Not a bad run. Shane's calf was cramping up. Elliott and I were talking about Dreams... Elliott called Shane the Duece Bigalow of Washougal... I am still trying to figure that one out.

Today, July 23rd, was cool we had two new ladies join. Erika Chestnutis and Vicky Woodall came out. We went on a 22-25 minute run. These two are going to fun. They did a great job for their first run. As we were running (just before 32nd street) this old lady came out and was watering he plants and she must have either dumped water on herself or her dog but she yelled "Sh**!" as we were running by. Now this is how I know that Erika and Vicky are good, they didn't bust up laughing initially they waited until we were like three houses down. Too Funny. It made me think this is a sport unlike no other just because you get to see all this random stuff that happens and weird junk that people have in their yards. Anyway they will be a great addition to the team.
Dylan and Shane tried to find a loop from school to the Grange across the bridge and back to the school, no such luck but they did run for about 30 minutes. Dylan was listening to a Reggae band that I have never heard of. He is a man of much music!!! Anyway below I am going to put a two week schedule hopefully it transfers well. If not e-mail me and I will send it to you. Reed

Monday- On your own July, 28th 2008	Boys: 35 minutes (75%) Girls: 30 mi (75%) Novice: 25 minutes easy Stretch after 10 minutes 25 PU 50 SU	Comments: Make comments about how you felt and any pains
Tuesday- Meet Reed 8 am July 29th 2008	All- 20 minutes (Easy)	Make Sure that you Stretch!
Wednesday-Meet Reed 8am July 30th 2008	25 minutes (75%) (All) 25 PU 50 SU	Do the “Limbachs” aka arm drills for at least a minute.
Thursday - Meet Reed 8 am July 31st 2008	Boys & Girls: 40 minutes Novice: 25 minutes Easy	Drink Lots of water!
Friday- On your Own August 1st 2008	All 20 minutes easy 25 PU 50 SU	Do the “Limbachs” aka arm drills for at least a minute.
Saturday- On your own August 2nd 2008	Boys & Girls 30 minutes Novice: 20 easy or Rest
Sunday August 3rd 2008	All Off- Rest Day!	Stretch
Comments: Minute Total:		Mileage Total:

Monday- On your own August 4th 2008	Boys: 25 minutes (65%) Girls: 25 minutes (65%) Novice: 20 minutes easy Stretch after 10 minutes 25 PU 50 SU	Comments: Make comments about how you felt and any pains!
Tuesday- Meet Reed 8 am August 5th 2008	All- 25 minutes (Easy) Hacky Sack!	Make Sure that you Stretch!
Wednesday-Meet Reed 8am August 6th 2008	25 minutes (75%) (All) Fartlek- Reed will explain 25 PU 50 SU	Do the “Limbachs” aka arm drills for at least a minute.
Thursday - Meet Reed 8 am August 7th 2008	Boys & Girls: 30 minutes Novice: 25 minutes Easy *Ultimate Frizbee	Drink Lots of water!
Friday- On your Own August 8th 2008	All 20 minutes easy 25 PU 50 SU	Do the “Limbachs” aka arm drills for at least a minute.
Saturday- On your own August 9th 2008	Boys & Girls 30 minutes Novice: 20 easy or Rest
Sunday August 10th 2008	All Off- Rest Day!	Stretch
Comments: Min total:		Mileage total:

Summer is great welcome to day 8

Man it is starting to get tough to think of a good title. So today we welcomed back Elliott! Today was a very laid back day. Elliott's mom and John Merriman's mom were out walking around today together so we got to chat a bit which was nice.
Dylan and Elliott decided that they wanted to do the mile and a halt time trial. So they warmed up to Hathaway, came back and stretched a bit and took off. By doing this time trial this lets me know what they could do a tempo run in and kind of gives me an idea of what they could run if we were racing tomorrow. So here are the splits:

Elliott:
400m-85
800m-2:58 (93)
1200m-4:35 (96)
1600m-6:12 (97)
2000m-7:48 (96)
2400m-9:09 (79)

Dylan:
400m-86
800m-3:00 (94)
1200m- 4:37 (97)
1600m-6:14 (97)
2000m-7:50 (96)
2400m-9:15 (85)

Cool down: 4 laps barefoot on the inside of the track...

EXCELLENT RUN!

Remember Friday, Saturday and Sunday I am not here so See you MONDAY!

Friday- run 25-30 minutes
Saturday 30-35 minutes
Sunday- Off Rest day!
Monday- 30 minutes

* Remember to stretch after each run and drink tons of water! Reed out

Day 7

This morning was a very light and easy run. Don "Magic Juan", Dylan, and Shane all went for a quick 25 minutes run and 25 (pu)push ups, and 50 (su)Sit-ups. Was perfect for a run this morning. Shane rolled in the White Ford Pickup truck that get 12 miles a gallon! Sweet! Well short day short post! Later

Day 6, Happy Birthday Shane!

So today we did the IKE run, we being (Dylan, Chism, and Shane). Today happened to be Shanes 16th birthday, Ahh how sweet! So being the generous person that I am we went on an easy 5 miler. Both Shane and I had some soreness so I decided to throw down a little bit of well... there really is no good word for this...but I decided to run fast. It took 32 flat to finish the run, Dylan was about 34 under, Chism 36 under and Shane was 37. When Shane got done he did some dry heaving, it was actually kind of cool because his mother was standing there and was talking about his breakfast ( I think that was the last thing he wanted to talk about : )... Too funny it was a good run though, I don't think Shane expected to run that much today, however much props to him because he was pushing himself to the limit! In the afternoon we had Don "Magic Juan" show up. I convinced him to come out for a run, he did very well for his first day we just need to work on pace! Anyway hope he shows tomorrow. Peace out and with each day comes more excitement for XC season! Reed out.

Athletic.net..... Check out this site- You are on it!

Here is a great link to one of the best resources that you will have for running, it is athletic.net

http://www.athletic.net/CrossCountry/Washington/

This will take you to Washington, just find our League (District 4), Washougal and you should be able to find results, also you can see what you competition did in previous years/ races.

All the way live it was Day Five!

Well I know this is tough to say but the girls were missed today. Maddy (CAMP), Colleen (CAMP) and Kim (AWOL) were all gone today. Shane was the only guy to show up this morning we made our own loop, which still needs some tweeking. Ran about 31-32 minutes. Shane is already starting to show some improvement. Overall it was a good run we talked about random things, his Birthday is tomorrow, so Happy Birthday SHANE! We had a good life talk, he told me about camping with the scouts up on Mt. Rainer and how he doesn't like banana's! Weird! LOL.
Dylan showed up in the afternoon, he was telling me about his 3200 time. 11:19, not too shabby! I think he is going to have a great year. He reminded me alot of myself when I was in High School. We just blabbed about running during our quick 20 minute run. He had is I-POD touch I don't think I let him really use it because I was talking so much, sorry man. He said he was also going to Canada next week, fun! I am very excited to see what the guys do this year. Anyway see you tomorrow. Reed

Day 4!!!

So we went for a fairly easy run today. Colleen and Maddy showed up, shane had another commitment. Macain my son came with me today and he was rolling in the baby jogger. Run this weekend! Maddy and Colleen are going to U of O for a running camp. Good luck and have fun.

Elliott, Shane, and I...Day 3!

SO this morning Elliott, Shane and I went for a run. We crossed the 14 and ran up on the dike to 15th street and took back streets on the way back to the school. It was about 75 degrees and we started at 8:20ish. Hot! It took about 32:42 to do the run.The guys started out fast and ended strong. Shane is showing some great potential for not having run since freshman year! Elliott's conversation was about hitting animials, in particular a dead sea lion at the beach in their subaru! I can't imagine what the impact was like, the poor guy was probably just taking a nap! LOL!
We stopped by Maddy's house on the way out and Colleen and Kim Jones were still sleeping hopefully they get up and go for a run before it gets too hot!

* Remember Fridays, Saturday's and Sundays you will be on your own.

This Friday go for about 25-30 minutes and stretch well. 25 pu and 50 su
Saturday: 35- 45 minutes stretch 25 pu and 50 su

Thursday will be way cooler! well at least 10 degrees. Till then! Reed out.

Hot Hot Hot, Day 2.

Maddy, Colleen and Kim Jones made the morning and afternoon session, Shane the lone male made it for the second straight day. This morning we ran up to Mr. Isaacsons and tried to wake him up by pounding on his door and ringing his door bell. These 4 have some serious drive. We need to get more people out here and getting that base in place before the start of the season.
Just an update on the conversation of the runs- Everyone was tired, Maddy still painting her kitchen ( with the help of Colleen). They were also wanting to go tubing. Kim was talking about hating another Kim... We will leave it at that. Shane was just happy that Maddy or Colleen didn't take him down however I think that a battle roy-AL is inevitable.Watch out Shane those girls are tough!

90 degree days make sure that you are drinking enough water and if you can make it earlier to the 8:00 am run it is way better! Till tomorrow. Reed

First Day...

Hey some people showed up today however we need everyone out there showing up! Maddy, Colleen, Kim, and Shane all showed up! They didn't an excellent job we had some good short easy runs. Remember we are running at 8:00am and 12:15 pm...Reed

Welcome, why do you run?

Cross Country is a sport that doesn't get too much attention. It is consistently overlook as a sport to do because seriously who wants to run? Who wants to put themselves through the pain and exhaustion for running? Running is more than just a sport, this is a place (no matter where the place is) where a person can truely find out who they are. Where they are going can tell alot about one's personality for example, a person who wants to go on a long hilly run is a person who will challenge themselves their entire life!
So I ask why do you run? I guess I have to tell you why I run before you tell me why you run. I ran for the thrill, for the butterflies that are in your stomach when you step to that line and you are standing next to your greatest competator and they have no clue the smack down that you are about to throw down. Sometimes I ran for the love of running (didn't happen as often as I would like) going out for a ridiculously long run on Wildwood trail in Forrest Park, nothing better. Sometimes I went out for runs totally mindless, just rolled outta bed and somehow got my shoes on and went to the refuge. I have gone out for runs because I was so mad at something it was a good outlet for me to put my energy toward.
I have gone on runs with friends that could have gone on forever because we were talking the whole time about life, or we didn't talk at all you just knew that your friend or friends were out there for themselves, for you, for that feeling of accomlishment. Summer running, good weather = good vibes and the running Gods don't hate us in the Pacific Northwest so take advantage! Sorry for the initial rant! Hope everyone is doing well. Reed