Eagle Running Club – PTA Challenge Newsletter
Week #15
January 24 – January 30
I. Totals
II. New Year, New You
III. Running for Ry
IV. Food for Thought
I. Totals
So we are in Week #15 now and here are the totals through Week #14(January 17-23) …
High School 2382.45
Primary 1865.75
Middle School 1041.29
Elementary 507.41
That is a total of 5796.9.
It is not too late to send in mileage. If you feel you have missed a week here or there please let me know. Please make sure you include the dates for that week. I will add it if I haven’t already.
Week 13 – 1/10 – 1/16
Week 14 – 1/17 – 1/23
Week 15 – 1/24 – 1/30
Week 16 – 1/31 – 2/6
Week 17 – 2/7 – 2/13
Week 18 – 2/14 – 2/20
Week 19 – 2/21 – 2/27
Week 20 – 2/28 – 3/6
Week 21 – 3/7 – 3/13
Week 22 – 3/14 – 3/20
Week 23 – 3/21 – 3/27
Week 24 – 3/28 – 4/3
Week 25 – 4/4 – 4/10
Week 26 – 4/11 – 4/17 the End of the Challenge
Please check to make sure that you are up to date. Remember to send your mileage to sbeaglerunning@gmail.com
II. New Year, New You
It is the end of January and the snow and cold has prevented a lot of us from getting outside and running like we had hoped. We have been forced to adapt and maybe make some compromises. I don’t know about you but there is only some much you can do on the treadmill or inside on the small gym track. I like to get out and be in the fresh air. It has been hard to keep to our fitness goals and accomplish what we had hoped. It might be time to rethink or rededicate ourselves to those goals.
Runners World has a series of links about setting goals and making changes to our work outs. So if you have some time look at New Year, New You …
http://www.runnersworld.com/topic/0,7122,s6-238-568-0-0,00.html
III. Running for Ry
I have attached info about a run and an auction to benefit the Rylan Newman Benefit Fund.
IV. Food For Thought
A man … had a small bull-terrier that could whip all the dogs of the neighborhood. The owner of a large dog which the terrier had whipped asked the owner of the terrier how it happened that the terrier whipped every dog he encountered. “That,’ said the owner of the terrier, “is no mystery to me; your dog and other dogs get half through a fight before they are ready; now, my dog is always mad!”
- A favorite anecdote showing his followers how they should have a sense of urgency and enthusiasm toward attainment of their goals.
- Take from Lincoln on Leadership: Executive Strategies for Tough Times by Donald T. Phillips.
Go after those goal!!!
Friday, January 28, 2011
Friday, October 8, 2010
Eagle Running Club -- PTA Challenge
I have been working with Kim Ponder and the PTA to create something we are calling The Eagle Running Club -- PTA Challenge.
Basically individuals will pay $10 to join in the Challenge. They will track their mileage from Mid-October to Mid-April. It would be mileage from running, walking, biking or swimming. Each Sunday they will email me their mileage from the week and I will keep track of it. When they sign up for the Challenge they will link to a school, primary, elementary, middle school or high school. At the end of the Challenge whichever school has the most mileage will receive all of the money raised. We will present that school's principal with a check that they can spend on their school in a way that helps encourage physical fitness in their school.
Over the next couple of days you will receive copies of the sign up form to send home to students. If you need more or have questions please let me know.
I invite all of you to join the Challenge. I feel it is a great way for us to model positive behavior and to help Southern Boone County schools. I am attaching a registration form to this email that you can fill out and return to me in order to join the Challenge.
By joining this Challenge not only will you be able to help yourself but also the Southern Boone schools. When you join the Challenge you will receive bi-weekly Eagle Running Club Newsletters that only Challenge members will have access to. The newsletters will include fitness tips and mileage updates. Members of the Challenge will be qualified for special giveaways and possible discounts on local runs.
Thank you for your support!
Chris Drury
Basically individuals will pay $10 to join in the Challenge. They will track their mileage from Mid-October to Mid-April. It would be mileage from running, walking, biking or swimming. Each Sunday they will email me their mileage from the week and I will keep track of it. When they sign up for the Challenge they will link to a school, primary, elementary, middle school or high school. At the end of the Challenge whichever school has the most mileage will receive all of the money raised. We will present that school's principal with a check that they can spend on their school in a way that helps encourage physical fitness in their school.
Over the next couple of days you will receive copies of the sign up form to send home to students. If you need more or have questions please let me know.
I invite all of you to join the Challenge. I feel it is a great way for us to model positive behavior and to help Southern Boone County schools. I am attaching a registration form to this email that you can fill out and return to me in order to join the Challenge.
By joining this Challenge not only will you be able to help yourself but also the Southern Boone schools. When you join the Challenge you will receive bi-weekly Eagle Running Club Newsletters that only Challenge members will have access to. The newsletters will include fitness tips and mileage updates. Members of the Challenge will be qualified for special giveaways and possible discounts on local runs.
Thank you for your support!
Chris Drury
Monday, August 9, 2010
XC Runs
Here are some links to some of the runs we will be doing this season for XC. I will add to it as we add new runs.
Thanks,
Coach Drury
Elementary Run 2.12 miles
Liberty Run 3.4 miles
Palomino Run 3.31 miles
Clellie Harmon Run 3.39 miles
Thanks,
Coach Drury
Elementary Run 2.12 miles
Liberty Run 3.4 miles
Palomino Run 3.31 miles
Clellie Harmon Run 3.39 miles
Week #11
A couple of notes:
- Fall Sports practices began today.
- There are several individuals that have reached their mileage goals for the summer. Great job! But don't stop now. Keep it up. We are recording mileage until Labor day and we want to reach 10,000 total for the summer. SO please keep sending the mileages.
- I am going to try to keep sending out workouts. They will be based on what we will be doing at XC practice. If you have any questions or need any help please let me know.
- I wanted to thank everyone for taking part in the Eagle Running Club. Thanks for making it so successful and keep up the amazing work!!
Thanks,
Coach Drury
Week #11 –Start of Practice
Phase One (Base Building)
Monday, August 9th – First Day of Official Practice @ 8:00 SBMS
A – Plyometric Drills; 50 minutes @ 7:15-7:30 pace (7 miles);
B – Plyometric Drills; 35 minutes @ 7:45-8:00 pace (4.5 miles);
C – Plyometric Drills; 35 minutes @ 10:00 pace (3 miles);
(Run to Elementary School and back to Middle School)
Tuesday, August 10th – 8:00am SBMS
A – Plyometric Drills; 50 minutes @ 7:15-7:30 pace (7 miles);
B – Plyometric Drills; 35 minutes @ 7:45-8:00 pace (4.5 miles);
C – Plyometric Drills; 35 minutes @ 10:00 pace (3 miles);
(Liberty Run)
Wednesday, August 11th – 8:00am SBMS
A – 20 minutes @ 7:15-7:30 pace; 6 x 300m strides; 10 minutes @ 7: 15-7:30 pace; (5 miles)
B – 15 minutes @ 7:30-7:45 pace; 6 x 300m strides; 10 minutes @ 7: 30-7:45 pace; (3.5 miles)
C – 15 minutes @ 7:30-7:45 pace; 6 x 300m strides; 10 minutes @ 7: 30-7:45 pace; (3.5 miles)
(Loops in Park)
Thursday, August 12th –8:00am SBMS
A – Plyometric Drills; 50 minutes @ 7:15-7:30 pace (7 miles);
B – Plyometric Drills; 35 minutes @ 7:45-8:00 pace (4.5 miles);
C – Plyometric Drills; 35 minutes @ 10:00 pace (3 miles);
(Palomino Run)
Friday, August 13th – 8:00am SBMS
A – Plyometric Drills; 50 minutes @ 7:15-7:30 pace (7 miles);
B – Plyometric Drills; 35 minutes @ 7:45-8:00 pace (4.5 miles);
C – Plyometric Drills; 35 minutes @ 10:00 pace (3 miles);
(Clellie Harmon)
Saturday August 14th-
A – 45 minutes @ 7:45 pace with the last 10 minutes at 7:00 pace (6 miles);
B – 30 minutes @ 8:00 pace with the last 10 minutes at 7:30 pace (3.5 miles);
C – 40 minutes @ 10:00 pace with the last 10 minutes at 9:30 pace (4.5 miles);
Sunday, August 8th
A – 40 minutes @ 7:45 pace (5.5 miles);
B – 30 minutes @ 8:00 pace (3.5 miles);
C – 30 minutes @ 10:00 pace (3 miles);
Total Mileage for Week #11
A – 44.5 miles
B – 28.5 miles
C – 19.5 miles
- Fall Sports practices began today.
- There are several individuals that have reached their mileage goals for the summer. Great job! But don't stop now. Keep it up. We are recording mileage until Labor day and we want to reach 10,000 total for the summer. SO please keep sending the mileages.
- I am going to try to keep sending out workouts. They will be based on what we will be doing at XC practice. If you have any questions or need any help please let me know.
- I wanted to thank everyone for taking part in the Eagle Running Club. Thanks for making it so successful and keep up the amazing work!!
Thanks,
Coach Drury
Week #11 –Start of Practice
Phase One (Base Building)
Monday, August 9th – First Day of Official Practice @ 8:00 SBMS
A – Plyometric Drills; 50 minutes @ 7:15-7:30 pace (7 miles);
B – Plyometric Drills; 35 minutes @ 7:45-8:00 pace (4.5 miles);
C – Plyometric Drills; 35 minutes @ 10:00 pace (3 miles);
(Run to Elementary School and back to Middle School)
Tuesday, August 10th – 8:00am SBMS
A – Plyometric Drills; 50 minutes @ 7:15-7:30 pace (7 miles);
B – Plyometric Drills; 35 minutes @ 7:45-8:00 pace (4.5 miles);
C – Plyometric Drills; 35 minutes @ 10:00 pace (3 miles);
(Liberty Run)
Wednesday, August 11th – 8:00am SBMS
A – 20 minutes @ 7:15-7:30 pace; 6 x 300m strides; 10 minutes @ 7: 15-7:30 pace; (5 miles)
B – 15 minutes @ 7:30-7:45 pace; 6 x 300m strides; 10 minutes @ 7: 30-7:45 pace; (3.5 miles)
C – 15 minutes @ 7:30-7:45 pace; 6 x 300m strides; 10 minutes @ 7: 30-7:45 pace; (3.5 miles)
(Loops in Park)
Thursday, August 12th –8:00am SBMS
A – Plyometric Drills; 50 minutes @ 7:15-7:30 pace (7 miles);
B – Plyometric Drills; 35 minutes @ 7:45-8:00 pace (4.5 miles);
C – Plyometric Drills; 35 minutes @ 10:00 pace (3 miles);
(Palomino Run)
Friday, August 13th – 8:00am SBMS
A – Plyometric Drills; 50 minutes @ 7:15-7:30 pace (7 miles);
B – Plyometric Drills; 35 minutes @ 7:45-8:00 pace (4.5 miles);
C – Plyometric Drills; 35 minutes @ 10:00 pace (3 miles);
(Clellie Harmon)
Saturday August 14th-
A – 45 minutes @ 7:45 pace with the last 10 minutes at 7:00 pace (6 miles);
B – 30 minutes @ 8:00 pace with the last 10 minutes at 7:30 pace (3.5 miles);
C – 40 minutes @ 10:00 pace with the last 10 minutes at 9:30 pace (4.5 miles);
Sunday, August 8th
A – 40 minutes @ 7:45 pace (5.5 miles);
B – 30 minutes @ 8:00 pace (3.5 miles);
C – 30 minutes @ 10:00 pace (3 miles);
Total Mileage for Week #11
A – 44.5 miles
B – 28.5 miles
C – 19.5 miles
Monday, July 12, 2010
Sports Physicals
Alicia Lange at Peak Performance is again organizing two days of sports physicals for our athletes, with 50% of proceeded benefiting the Booster Club.
Dates: Wednesday and Thursday, August 4th and 5th.
Location: High School
Cost: $20
Times: 3PM-7PM
Please let all of your athletes know about this opportunity to get their sports physical completed before practices begin for the 2010-2011 school year - AND SUPPORT OUR ATHLETIC PROGRAM, by supporting the Booster Club.
If you are available to volunteer (need nurses for blood pressure checks, etc; volunteers for paperwork, money collection, etc.) please contact Alicia at alicial@peakperformpt.com
Dates: Wednesday and Thursday, August 4th and 5th.
Location: High School
Cost: $20
Times: 3PM-7PM
Please let all of your athletes know about this opportunity to get their sports physical completed before practices begin for the 2010-2011 school year - AND SUPPORT OUR ATHLETIC PROGRAM, by supporting the Booster Club.
If you are available to volunteer (need nurses for blood pressure checks, etc; volunteers for paperwork, money collection, etc.) please contact Alicia at alicial@peakperformpt.com
Week #7
Monday, July 12th
A– 45 minutes @ 7:15-7:30 pace (6 miles); Plyometric Drills
B – 35 minutes @ 7:45-8:00 pace (4.5 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills
Tuesday, July 13th
A – 50 minutes @ 7:45 pace (6.5 miles); Plyometric Drills
B – 35 minutes @ 8:00 pace (4.5 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills
Wednesday, July 14th – Contact Day #10 8:00 outside the Community Pool
A – 1 mile warm up; 2.5 mile fartlek ;1 mile cool down; (5.5 miles)
B – 0.5 mile warm up; 2.5 mile fartlek; 0.5 mile cool down; (3.5 miles)
C – 0.5 mile warm up; 2 mile fartlek; 0.5 mile cool down; (3 miles)
**Fartlek = Speed play. For the duration of the distance we will run at regular pace for 2:00 and the sprint for :30. Repeat until mileage is complete.
Thursday, July 15th
A – 50 minutes @ 7:45 pace (6.5 miles); Plyometric Drills
B – 35 minutes @ 8:00 pace (4.5 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills
Friday, July 16th
A – 45 minutes @ 7:15-7:30 pace (6 miles); Plyometric Drills
B – 35 minutes @ 7:45-8:00 pace (4.5 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills
Saturday, July 17th
A – 45 minutes @ 7:45 pace with the last 10 minutes at 7:00 pace (6 miles);
B – 30 minutes @ 8:00 pace with the last 10 minutes at 7:30 pace (3.5 miles);
C – 30 minutes @ 10:00 pace with the last 10 minutes at 9:00 pace (3 miles);
Sunday, July 18th
A – 55 minutes @ 7:45 pace (7 miles); 6 x 100m sprints
B – 35 minutes @ 8:00 pace (4.5 miles); 6 x 100m sprints
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills
Possible Run:
Show-Me State Games 5k/10k
Columbia, MO
Total Mileage for Week #7
A – 42.5 miles
B – 29 miles
C – 21 miles
A– 45 minutes @ 7:15-7:30 pace (6 miles); Plyometric Drills
B – 35 minutes @ 7:45-8:00 pace (4.5 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills
Tuesday, July 13th
A – 50 minutes @ 7:45 pace (6.5 miles); Plyometric Drills
B – 35 minutes @ 8:00 pace (4.5 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills
Wednesday, July 14th – Contact Day #10 8:00 outside the Community Pool
A – 1 mile warm up; 2.5 mile fartlek ;1 mile cool down; (5.5 miles)
B – 0.5 mile warm up; 2.5 mile fartlek; 0.5 mile cool down; (3.5 miles)
C – 0.5 mile warm up; 2 mile fartlek; 0.5 mile cool down; (3 miles)
**Fartlek = Speed play. For the duration of the distance we will run at regular pace for 2:00 and the sprint for :30. Repeat until mileage is complete.
Thursday, July 15th
A – 50 minutes @ 7:45 pace (6.5 miles); Plyometric Drills
B – 35 minutes @ 8:00 pace (4.5 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills
Friday, July 16th
A – 45 minutes @ 7:15-7:30 pace (6 miles); Plyometric Drills
B – 35 minutes @ 7:45-8:00 pace (4.5 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills
Saturday, July 17th
A – 45 minutes @ 7:45 pace with the last 10 minutes at 7:00 pace (6 miles);
B – 30 minutes @ 8:00 pace with the last 10 minutes at 7:30 pace (3.5 miles);
C – 30 minutes @ 10:00 pace with the last 10 minutes at 9:00 pace (3 miles);
Sunday, July 18th
A – 55 minutes @ 7:45 pace (7 miles); 6 x 100m sprints
B – 35 minutes @ 8:00 pace (4.5 miles); 6 x 100m sprints
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills
Possible Run:
Show-Me State Games 5k/10k
Columbia, MO
Total Mileage for Week #7
A – 42.5 miles
B – 29 miles
C – 21 miles
Monday, July 5, 2010
Stan the Man
I hope that everyone enjoyed the 4th of July weekend. We sure did!
So we are beginning Week #6. It seems like the summer is going by way to fast. I hope that everyone is feeling good and seeing these runs get easier and easier, if you have any questions or concerns please send them my way. This week we have many people making it over 100 miles! Make sure you have sent me your mileage for week 5.
Week #6 –
Phase One (Base Building)
Monday, July 5th – Dead Period
A – 40 minutes @ 7:15-7:30 pace (5.5 miles); Plyometric Drills
B – 30 minutes @ 7:45-8:00 pace (4 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills
Tuesday, July 6th – Dead Period
A – 45 minutes @ 7:45 pace (6 miles); Plyometric Drills
B – 35 minutes @ 8:00 pace (4.5 miles); Plyometric Drills
C – 35 minutes @ 10:00 pace (3.5 miles); Plyometric Drills
Wednesday, July 7th – Dead Period
A – 1 mile warm up; 5-4-3-2-1 minute runs; 1 mile cool down; (4 miles)
B – 0.5 mile warm up; 5-4-3-2-1 minute runs; 0.5 mile cool down; (3.5 miles)
C - 0.5 mile warm up; 5-4-3-2-1 minute runs; 0.5 mile cool down; (3.5 miles)
Thursday, July 8th – Dead Period
A – 45 minutes @ 7:45 pace (6 miles); Plyometric Drills
B – 35 minutes @ 8:00 pace (4.5 miles); Plyometric Drills
C – 35 minutes @ 10:00 pace (3.5 miles); Plyometric Drills
Friday, July 9th– Dead Period
A – 40 minutes @ 7:15-7:30 pace (5.5 miles); Plyometric Drills
B – 30 minutes @ 7:45-8:00 pace (4 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills
Possible Run:
Red, White and Green Estate Run 5k
Mexico, MO
Saturday, July 10th -Dead Period
A – 40 minutes @ 7:45 pace with the last 10 minutes at 7:00 pace (5 miles);
B – 25 minutes @ 8:00 pace with the last 10 minutes at 7:30 pace (3 miles);
C – 30 minutes @ 10:00 pace with the last 10 minutes at 9:30 pace (3.5 miles)
Sunday, July 11th Dead Period
Day OFF
Mileage Total
A – 32 miles
B – 23.5 miles
C - 20 miles
Thanks,
Coach Drury
cgdrury@gmail.com
eaglerunning.blogspot.com
twitter.com/eaglerunning
So we are beginning Week #6. It seems like the summer is going by way to fast. I hope that everyone is feeling good and seeing these runs get easier and easier, if you have any questions or concerns please send them my way. This week we have many people making it over 100 miles! Make sure you have sent me your mileage for week 5.
Week #6 –
Phase One (Base Building)
Monday, July 5th – Dead Period
A – 40 minutes @ 7:15-7:30 pace (5.5 miles); Plyometric Drills
B – 30 minutes @ 7:45-8:00 pace (4 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills
Tuesday, July 6th – Dead Period
A – 45 minutes @ 7:45 pace (6 miles); Plyometric Drills
B – 35 minutes @ 8:00 pace (4.5 miles); Plyometric Drills
C – 35 minutes @ 10:00 pace (3.5 miles); Plyometric Drills
Wednesday, July 7th – Dead Period
A – 1 mile warm up; 5-4-3-2-1 minute runs; 1 mile cool down; (4 miles)
B – 0.5 mile warm up; 5-4-3-2-1 minute runs; 0.5 mile cool down; (3.5 miles)
C - 0.5 mile warm up; 5-4-3-2-1 minute runs; 0.5 mile cool down; (3.5 miles)
Thursday, July 8th – Dead Period
A – 45 minutes @ 7:45 pace (6 miles); Plyometric Drills
B – 35 minutes @ 8:00 pace (4.5 miles); Plyometric Drills
C – 35 minutes @ 10:00 pace (3.5 miles); Plyometric Drills
Friday, July 9th– Dead Period
A – 40 minutes @ 7:15-7:30 pace (5.5 miles); Plyometric Drills
B – 30 minutes @ 7:45-8:00 pace (4 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills
Possible Run:
Red, White and Green Estate Run 5k
Mexico, MO
Saturday, July 10th -Dead Period
A – 40 minutes @ 7:45 pace with the last 10 minutes at 7:00 pace (5 miles);
B – 25 minutes @ 8:00 pace with the last 10 minutes at 7:30 pace (3 miles);
C – 30 minutes @ 10:00 pace with the last 10 minutes at 9:30 pace (3.5 miles)
Sunday, July 11th Dead Period
Day OFF
Mileage Total
A – 32 miles
B – 23.5 miles
C - 20 miles
Thanks,
Coach Drury
cgdrury@gmail.com
eaglerunning.blogspot.com
twitter.com/eaglerunning
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