December 29, 2008
In this issue:
- Training programs for a GREAT NEW YEAR!
- Coaching Tip
- Race Results
Training for a GREAT 2009:
- PEAK PERFORMANCE TRAINING - Beginning Monday, January 5 - Mondays and Thursdays at 6:00 a.m. and 6:00 p.m. - details, including registration at www.cararuns.org
- Preparation for The 2009 Boston Marathon - details, including registration at www.cararuns.org OR contact Coach Leach at bill@coachleach.com
- Preparation for Marathons and Half Marathons in 2009 - Details available via Coach Leach at bill@coachleach.com
- GAIT ANALYSIS - details, including registration at www.cararuns.org
- TESTING for MAX V02 and Velocity at MAX V02 and Velocity at Anaerobic Threshold - details available in mid January via www.cararuns.org OR contact Coach Leach directly at bill@coachleach.com
- SPEED TRAINING - Details available via Coach Leach at bill@coachleach.com
COACHING TIP -
To maintain a comfortable breathing rhythm when running during COOL or COLD Temperatures, force your outbreath more aggresssively.
Warm the air that is to enter your mouth and nose by covering your mouth and nose with a scarf when temperatures are severely cold.
| Jingle Bell Run 5K |
December 7 |
Chicago, IL |
| Tom Nolan |
21:27 |
1st in Age Group |
| Kirsten Minor |
24:25 |
2nd in Age Group |
| Paul Hannah |
31:18 |
|
| Martha Hernandez |
39:16 |
|
| Las Vegas Marathon |
December 7 |
Las Vegas, NV |
| Nimrod Gutman |
3:50:40 |
|
| Jennifer Chesak |
4:36:12 |
|
| Rudolph Ramble 8K |
December 14 |
Chicago, IL |
| Adam Riddle |
15:48 |
5th Overall, 1st in Age Group |
| Dan Popescu |
17:12 |
4th in Age Group |
| Pam Blair |
17:35 |
1st in Age Group |
| Kalina Michalska |
18:12 |
2nd in Age Group |
| Brian Sweney |
18:59 |
3rd in Age Group |
| Kelley Nezwek |
19:43 |
|
| Kristine Kinder |
20:10 |
2nd in Age Group |
| Jim Pappas |
20:27 |
|
| James Mrowicki |
21:18 |
|
| Tom Dubin |
21:36 |
|
| Richard Pleet |
22:19 |
1st in Age Group |
| Mark Colpoys |
23:15 |
|
| Curtis Jones |
23:15 |
|
| Michelle Martin |
24:20 |
|
| Beth Tiernan |
24:20 |
3rd in Age Group |
| Lisa Jacob |
24:25 |
|
| Marquita Hynes |
25:03 |
|
| Karl Zwolfer |
26:25 |
3rd in Age Group |
| Leeanne Frazier |
27:08 |
|
| Henrietta Zielinski |
28:02 |
1st in Age Group |
| Jill Jacobs |
28:43 |
|
| Liza Capodilupo |
29:45 |
|
| Susan Zwolfer |
30:38 |
1st in Age Group |
| Sandra Lablance |
31:17 |
|
| Bruce Smith |
32:52 |
|
News and Information
-
Please report your race results including notes, P.R.’s, etc. via e-mail to bill@coachleach.com.
-
Questions? Please forward questions to bill@coachleach.com. I look forward to hearing from you.
-
Coach Bill Leach
2400 North Sheffield Avenue
Accelerated Rehabilitation Center
Chicago, Illinois 60614
Phone: 773-793-3917
www.coachleach.com
|
