Running 101

Suddenly, there are a lot of runners in Polk County! Whether they are running around the track at Harmon Field or hitting the trails at F.E.N.C.E. or climbing the hills around Lake Lanier, these runners—both beginner and seasoned—are enjoying the beauty of this area via the strength of their legs. It is in that spirit that the Tryon Running Club and Malone Coaching will present a first-ever RUNNING CLINIC on Saturday, July 31st at 7:30 a.m. at Harmon Field track.

Triathlete and Coach Katie Malone will teach “Running 101” that will include warm-up, stretching, running form/ biomechanics, group skills and drills, individual evaluation of running form, and Q&A. Coach Katie will be there for one hour and participants should be prepared to run/walk 2-3 miles. Students K-12 may attend for free, while the cost for non-students is $10.

---

Tempo Run

Let's meet Sunday, July 18th at Harmon Field at 7:00 a.m. for a TEMPO RUN of 4-5 miles following the Warrior Loop. Click here for how to find your tempo pace and why this is such an important run: www.facebook.com/topic.php?uid=161322127860&topic=15406

Hope to see you there!
Scarlette

Saturday, July 10th Run at Lake Lanier

Please join us for the 4.8 mile loop around Lake Lanier this Saturday at 7:00 a.m.

Park at the Tea House and try to be on time so we can take a nice group shot before we head out.

Remember: lots of hills and switchbacks!

Bring fluids - it's sure to be a hot one!

Scarlette

Track workout Tuesday 7/6/10

Now that the festivities of the 4th of July holiday are over let's get together for a new interval workout. I found this interval workout on Running Times online. It was listed in an article to prevent summer burn-out. It looks like something different to try.

Tuesday 7/6/10, 5:45 AM
Harmon Field

Seven by Seven

7 intervals of 7 minutes each:

5 minutes run fast, 2 jog
4 run fast, 3 jog

3.5 fast, 3.5 jog

3 fast, 4 jog

2.5 fast, 4.5 jog

2 fast, 5 jog

1 fast, 6 jog

As you progress through the workout the intervals should get faster and faster.

See you there!