October 20, 2005 –

 

Marathon results – CONGRATULATIONS TO EVERYONE!!

 

The 2005 Milwaukee Marathon – Sunday, October 2, 2005 –

 

                Marquita Hynes                  4:35:14                                                    PR

                Tom McNichols                   3:33:05    Boston Qualifier  

                Beth Onines                          4:15:51

 

The 2005 LaSalle Bank Chicago Marathon – Sunday, October 9, 2005

 

                Geoff Abdoo                         4:31:46   

                Chuck Aron                          4:54:08

                Lisa Austin                           4:10:11

                Dale Cooney                         3:29:52    Boston Qualifier

                Ken Gasper                           3:44:13

                Matt Gibson                          3:16:36    Boston Qualifier                   PR

                Nimrod Gutman                    3:30:00                                                     PR

                Phil Greiner                            3:06:43    Boston Qualifier

                Rob Heppell                          3:19:15    Boston Qualifier                   PR

                Jack Kelley                            4:15:15

                Rick Kennedy                       3:00:03    Boston Qualifier

                Kristine Kinder                     3:11:28    Boston Qualifier                   PR

                Jon Landsman                      3:11:20    Boston Qualifier                   PR

                Eduardo Ledesma                2:44:43    Boston Qualifier                   PR

                Anne Martino                       4:18:42

                Meshelle Osborne               3:20:17    Boston Qualifier

                John Pearman                       3:00:27    Boston Qualifier

                Jennifer Quinn                      3:51:04

                Sarah Rice                             3:39:19    Boston Qualifier

                Kristin Rodeno                     3:43:22    Boston Qualifier

                Barney Rupp                         4:01:29

                Vince Santucci                      3:07:41    Boston Qualifier                  PR

                Rick Schell                             4:45:32                                                    PR

                Brian Piper                             3:59:23    Boston Qualifier

                Arieh Shalhav                       3:29:21    Boston Qualifier

                Beth Tiernan                         3:38:46                                                    PR

                Sue Torke                              4:15:00

                Karen Wargo                        3:54:49                                                    PR

                Chris Woods                        2:50:48    Boston Qualifier                   PR

 

The 2005 Columbus Marathon – Sunday, October 16, 2005

 

                Brian Sweney                        3:04:26    Boston Qualifier

 

Your Coaching tip from Coach Bill Leach –

 

Question:  What kind of workout will be most effective to improve your running speed?

 

Answer:  “LT” or “Lactate Threshold” training runs will have the greatest impact on improving your racing speed.  “LT’s” will fulfill your need for SPEED! 

 

4 – 7 “LT” runs each month, will prepare you to run much faster for all distances from 5 K to a full Marathon.   “LT’s” are to 4 – 15 miles in distance and at an intensity of 82 – 87% of your maximum heart rate, after a 1-2 mile warm-up.

 

An interesting comparison:  The fastest distance runners in the world – mostly from East Africa (Kenya, etc), spend 3 – 4 times as much time at an “LT” level, as their slower, mostly European and North American competition.

 

Coming soon –

 

Improve your running speed and reduce your injury risk, via:

 

CARA’s Peak Performance Training – A “CORE” Strength and Running program with 

 

·         Mondays and Thursdays at 6:00 a.m. and 6:00 p.m.,

at Accelerated Rehab, 2400 North Sheffield Avenue

·         Saturdays at 8:30 a.m. at the CARA Board in Lincoln Park

·         ENROLL NOW via www.cararuns.org

               

 

     Run A GREAT Spring ½ or Full Marathon, via:

 

 

BOSTON PERFORMANCE  A comprehensive training program beginning later this fall

 

STAY TUNED for details – many NEW features are being added to this program to meet YOUR NEED for SPEED!!

 

Please report your race results, including notes – P.R.’s, etc. –e-mail bill@coachleach.com

 

Questions?   Please forward questions to coachleach@coachleach.com – we look forward to your questions.

 

ARCHIVED editions of past COACHLEACH.COM Newsletters are available via the HOME page of www.coachleach.com

Coach Bill Leach 2400 North Sheffield Avenue Accelerated Rehabilitation Center Chicago, Illinois   60614 773-793-3917 www.coachleach.com