Clocktower Runners

Runners,

Hopefully bynow, you are getting into the rhythm of the training schedule.  Marathon running, moreother sports, rewards consistency and persistence.   It's important to keep up with trainingschedule.  That means keeping up with themileage on the  build week as well as thecut back week.   In case you arewondering, the cut back is designed into the schedule to give your body achance to recover while still maintaining base mileage.   It's important to take the cut back weekseriously and not over train on this week.  If you have missed a couple of runs already, you may be panicking andtrying to catch up by doubling up and making up the miles this week.  It is not recommended that you try to make upthe miles for the day you missed.  Youcan customize the training to fit a busy schedule.  However, I've seen many injuries duringthe cut back week by runners either putting in too many miles or running toohard.   Please take the cut back week asseriously as you do the rest of your training. 

Our nextSaturday run will be 6/27/09, 6:30 AM. The mileage for this week is 5 miles for novice and 7 miles for theexperienced.   The turnaround for 5 milewill be  the mile marker closed to theend of the Lincoln Park Lagoon path. 

See you allbright and early Saturday morning, and for theexperienced runners, don't forget the Tuesday night speed training at thetrough.

Will

It was great to see a lot of old faces and many more newsfaces  last Saturday in such inclementweather.   I'm happy to have you be  a part of this program.  We wouldn't be the same running group withouteach and every one of you.  

In this regard, I put down some thoughts as to how to useour program effectively and to the most benefit for all of us.

First, I want you to know that our program is free, notbecause we lack quality.   We arepassionate about our running and we hope that you share our passion. Our goalis a quality, affordable marathon training program for serious runners of alllevels.  All our pace leaders areexperienced,  have run many  marathons and have been leading groups formany years.  Also, we (Bob and theClocktower team) have spent many hours researching and developing an optimumprogram to ensure the greatest success for both novice and experiencedrunners.  

 What I'm looking fromeach of you runners,  whether you are afirst time marathoner, or trying to qualify for Boston Marathon , is acommitment to the program and to your training. Please, follow the schedule and show up Saturday mornings for the longruns.  I cannot emphasize the importanceof long run enough.  It is the cornerstone of the training program.    If youmiss long runs, you are seriously reducing your chances of a successfulmarathon.

Be sure to add the marathon  training to your priority list.    Of course, your family and  work are at  the top, but  your marathon training should be on this list,too.   Commit yourself to the trainingfor the next 17 weeks and make time for the runs.  Be sure to tell all your family and friendsthat you have committed to the marathon training and ask for their help.   If your family and friends are anything likemine, they will support you more,  if  theyknow you are serious about the training. Don't  be shy.  You will have added motivation of trying tolive up to your words.   

All of our pace leaders are volunteers and our greatestreward for leading the group for 18 weeks is to see you out each Saturdaymorning.   The success of our programdepends on your success.   Please help uswith your commitment.

Our next Saturday morning long run is on June 20, 6:30 AM.The mileage is 7 for the novice and 9 for the experienced runners.   The turnaround for the run will be the milemarker nearest to the Oak Street Beach.  See you all out there bright and early.

Also, our Tuesday evening speed training workouts are opento all experienced marathoners.  Checkthe website for details.

Happy Running,

Will

What is that old saying?...Thousand mile journey starting with the first step...

I guess our 26.2 miles journeystarts with the first long run of the training season.

On behalf of Clocktower Runners, Iwant to welcome you all to the 2009 Marathon Training Program.   I am looking forward to fun filled andexciting training season.

I want to remind everyone that:

1.   OurFirst Long run starts 6:30 AM on Saturday 6/13/09 at The Clock Towersite. (see www.clocktowerrunners.org website for the map).   Please be considerate and don't belate. 

2.   Pleasebring completed and signed waiver.   Wemust have your wavier.  Otherwise, youwill not be allowed to run with the group.  Blank waiver form is available for download atwww.clocktowerrunners.org website

 3.  Wewill have 10 pace groups starting from 7:30 pace to 12:00 pace at every 1/2minute interval.   Your group leaderswill check you in when you arrive.  Besure to check in with your group leader.

4.   Noheadphone, ear buds, iPods, etc are allowed on the group run.  No dogs. No baby stroller.   Please beaware of your surrounding and look for bikers and other runners.  The lakefront path can be dangerous place ifyou are not paying attention.   Run 2x2and no wider and listen and follow your pace leaders instruction.

5.   Wewill run in all weather (rain or shine) with exception of thunderstorm.  If a thunderstorm is spotted in the area,seek immediate shelter.   Please.  check the www.clocktowerrunners.org websitefor any changes and update on the Saturday morning group run status.

6.   Themileage for this Saturday is 6 Miles for Novice/ 8 Miles for ExperiencedRunner.  If any reason during the run ifyou cannot complete the run, please communicate with your pace leader.  Your pace leader will assess the situationand advise you with further instructions. 

7.   Stretchbefore and after the run.  We will havegroup instructed stretching session after the run.

8.   SpeedTraining for experienced marathoners on every Tuesdays 6:30 PM at the trough.

I'm looking forward to meeting andrunning with you on Saturday,

Willie Chung.