American Tobacco Trail:

http://www.wakegov.com/parks/att/default.htm

Umstead Park:

http://www.umsteadcoalition.org/trailmap.htm

Hemlock Bluffs Park:

http://www.hemlockbluffs.org/hem-trail.html

All runs are for all levels!  Come Run, Come All!

----------------------------------------------------------------------

Sept Run Schedule

Tuesday, 9/28  6:00 PM   POKER FUN RUN!

            2 distances to choose from,  3miles or 5miles.

      You may run, walk or even crawl to complete your chosen course.

      You'll receive playing cards along the way at various points, trying

      to get the best POKER hand.   Prizes awarded. 

      Run will begin in back parking lot behind gym.

                  Let's have some fun!             

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Oct Run Schedule

Tuesday, Oct 5th  6AM - Tempo/Endurance, runner's choice.

                                           Any distance 3-7 miles.

Tuesday, Oct 12th  6 PM - Oktoberfest Run in APEX.

         Meet at Tyler's Taproom, 1483 Beaver Creek Commons

         Dr, Apex.  Hwy 64 & 55.   Choose 3 miles or 6 miles.

         Oktoberfest social with cycle club after the run at Tyler's.

Wednesday, Oct 13th 5:30pm - Cycle/Run Club Forum at LTF.

       Meet our Club Leads and our new Member Advantage:

       Inside Out Sports.  Shoe/Bike fittings and info.  What and how

       to get started.   Discounts, prizes & giveaways.

Tuesday, Oct 19th 6AM - Hills/Endurance, runner's choice.

                                            Any distance 3-7 miles.

Tuesday, Oct 26th  6PM - Team Spirit Endurance Run.

      Wear your fav Football team;  Highschool, Pro, or College.

      Run 3-7 miles.

All Oct runs, except for the 12th, meet and depart from the gym.

All levels welcome to all runs.   Come Run, Come All!

We try to include some "quality work" runs on

our schedule.   If hills, intervals or tempo aren't

in your plan, you can still join us for any run and

make it Endurance.

HILLS:   Build leg strength and resistance to fatigue.

We warmup run approximately 1.5 miles, around Regency Lake,

then run hill repeats up Ederlee.   We are working individually

together.   You can do a few or you can do many.

You can make them short or long.

Base it on your current level and your individual training goals.

You can even make it a downhill workout - focussing on

stregthening your quads.

Intervals:  Increase speed, VO2 max, and resistance to

fatigue.

We warmup run approximately 1.5 miles, around Regency Lake,

then run intervals around the lake.

Your intervals can be based on time or distance.  Again, it is

up to you and your level and goals.

If you chose to base them on distance, we will have every 200

meters marked with soccer cones.  You can do 200's, 400's,

800's.....1600's.  

Endurance: Steady aerobic run.

Routes vary.   We have 2 groups.  30min and 60min.

Goal is a nice, relaxed, steady run.

Tempo:  Comfortably hard run.

Begin with warm-up then pick up pace to what would

feel like a 1 hour race pace.   This should feel comfortably

hard.   HR at or just below threshold.  Hold tempo for

20minutes or more, then cool down.

Tempo Runs:

http://www.runnersworld.com/article/0,7120,s6-238-267--11909-0,00.html

Running drills:

http://runningtimes.com/Print.aspx?articleID=15738

Intervals:

http://www.sportslog.com/running-log/running-speed-work.htm

Hills:

http://www.runnersworld.com/article/0,7120,s6-238,263-264-1877-0,00.html

Running form:

http://www.runnersworld.com/article/0,7120,56-238-267-268-8210-0,00.html

Breathing patterns:

http://www.the-fitness-motivator.com/breathing-exercises-for-running.html

Aug 28 -Run for Life 5k, Cary

Sep 10 - Hendrick 1/2 marathon & 5k, Concord NC

Sep 11 - North Hills 5k, Raleigh

Sep 11 - Run 4 Fanconi Anemia 5k Cross Country, Cary

Sep 12 - Friesen 5k, Raleigh

Sep 19 - Magnificent Mile, 1mi,  Raleigh

Sep 19 - 6k Run/Walk for Water, Chapel Hill

Sep 25 - Womens Distance Fest. 5k, Raleigh

Sep 25 - BluePoints 5k @ SAS Championship, Cary

Sep 25 - Patrol Stroll 5k, Raleigh

Sep 26 -Anna's Angels 5k & 10mile, RTP

Oct 9 -Triangle Run/Walk for Autism 5k, Raleigh

Oct 9 - You don't have to Run 5k, RTP

Oct 10 - Chicago Marathon, Chicago

Oct 10 - LUNGevity run/walk 5k, Cary

Oct 16 - Neuse River Bridge 1/2 marathon, 10k,5k New Bern

Oct 16 - Baltimore Marathon, Baltimore

Oct 23 -ATT 10miler, Apex

Oct 23 -Run for healthier babies 5k, Morrisville

Oct 30 -Ridge to Bridge Marathon, Morganton,NC

Oct 30 - Cystic Fibrosis Climb for Life, Wachovia bldng, Raleigh

Oct 31- Monster Dash 5k, Raleigh

Oct 31 - Marine Corps Marathon, DC

Nov 6 - Free to Breathe 5k, Raleigh

Nov 6 - Eve Carson 5k, Chapel Hill

Nov 7 -City of Oaks 1/2 & full Marathons, Raleigh

Nov 13-Richmond 1/2 & full MAR, VA

Nov 14 - Old Reliable 10k & 5k, Raleigh

Nov 14 -OBX 1/2 & full Marathons, Outer Banks

Nov 20 -Apex turkey trot 5k, Apex

Nov 25 - Inside Out 8k Turkey Trot, Cary

Dec 4 - Jingle Bell 5k, Raleigh

Dec 11- St. Mike's Jolly Elf trail 5k, Cary

Dec 11 - Reindeer Romp 5k, Cary

Dec 11 - Charlotte 1/2 & full marathon, Charlotte

Dec 11 - Kiawah 1/2 & full marathon, SC

Dec 18 - Boone Winter marathon, Boone, NC

Jan 1 - Raleigh Resolution Run 5k, Raleigh

Jan 8 - Run for Young 5k, Raleigh

Jan 9 - Disney Marathon, Orlando, FL

Jan 30 - Miami Marathon, Miami, FL

Feb 5 - Tybee Island Marathon, GA

Feb 19 - Myrtle Beach 1/2 & full marathons, SC

Mar 12 - Run for the Oaks 5k, Raleigh

Mar 20 - Tobacco Road 1/2 & full marathons, Apex

Mar 20 - Wrightsville Beach 1/2 & full marathons

Mar 20 - Shamrock 1/2 & full marathons, VA Beach

Apr 2 - St. Timothy's 5k, Raleigh

Apr 2 - Joggin for Noggin 5k, Morrisville

Apr 9 - Cary Road Race 10k & 5k, Cary

Apr 9 - Charlottesville Marathon, VA

Apr 16 - MOB 5k, Raleigh

Apr 17 - Second Empire 5k Classic, Raleigh

Apr 18 - Boston Marathon!,  Boston!

Apr 30 - Angels Among Us 5k, Durham

Apr 30 - Run for our Heroes 5k, Raleigh

May 22 - Inside Out Sports 1/2 marathon & 10k, Cary

Trail Events

Sep 25 - Salem Lakes 10k & 30k

Oct 9 - Triple Lakes 1/2mar, full mar and 40mi, Greensboro

Oct 16 - Medoc Trail 10mile & full marathon, Hollister NC

Oct 23 - Pilot Mtn. 5k Fall Trail Run/walk, Pilot MTN

Oct 23 - ATT 10 miler, Apex

Nov 20 - RavenRock Rumble 5 & 10mile, Lillington

Dec 4 - Run @the Rock, 7 & 14mile, Burlington

Dec 11 - Jolly Elf Trail 5k, Cary

Jan ? - Little River Trail Run 7k & 10mile

Feb 5- Uwharrie Mtn. run, 8,20,40mi

April- Owls Roost Rumble 1/2marathon

Mar ? - Umstead Trail Marathon, Raleigh

Additional events can be found:

http://www.ncroadrunners.org

             and

http://www.runningintheusa.com/List.aspx?Rank=Upcoming&State=NC&page=1

              and

http://www.runnc.com

           and

http://www.marathonguide.com