December 15, 2005

 

Happy Holidays!

 

 

Run A GREAT Spring ½ or Full Marathon, via:

 

E – A comprehensive training program beginning January 1, 2006 –

 

Many NEW features have been added to the program to meet YOUR NEED for SPEED!!

 

Holiday gift idea for runners:  Give a “Gait Analysis” or “Private Coaching Sessions” w/ Coach Leach – contact Coach Leach at bill@coachleach.com to purchase and to secure a gift certificate just in time for ‘da holidays.

 

2006 PEAK Performance Training begins on January 2 –

 

  • Mondays and Thursdays at 6:00 – 7:30 a.m. and 6:00 – 7:30 p.m.
  • At Accelerated Rehab – 2400 North Sheffield
  • Pre-register at www.cararuns.org after December 21, 2005

 Mid – Holiday season training – Bring a food donation to training at Accelerated Rehab for a “CORE” training session:

 

  • Monday, December 26 – 5:30 – 7:00 p.m.
  • Thursday, December 29 – 5:30 – 7:00 p.m.

 “Speed and LT” training

 

  • Saturday, December 17, 2005 at the CARA Board at 8:30 a.m.
  • Saturday, December 24, 2005 at the CARA Board at 8:30 a.m.
  • Saturday, December 31, 2005 at the CARA Board at 8:30 a.m.

 Coaching tip from Coach Bill Leach –

 

“Foot Strike” – an effective tool for improved running efficiency and reduced injury risk.

 

Endurance athletes running at 6:00 minutes per mile and slower will benefit from striking the ground at mid-foot – midway between your heel and toes.

 

                                                                                  

NO – Too much                                    YES!!!                     NO – Too much

Shock on knees,                                                                   load on calves

Hips and back

 

The most effective way to achieve a mid-foot strike is to “PULL YOUR FOOT BACKWARD PRIOR TO STRIKING THE GROUND”.

 

Race results – Final edition for 2005

 

THE 2005 LASALLE BANK CHICAGO MARATHON –  OCTOBER 9, 2005

 

                                Karen Harrer                                         4:46.45                    PR

 

                DUBLIN MARATHON – OCTOBER 31, 2005

 

Rick Kennedy                                       2:56.12                    PR

 

               ATLANTA ½ MARATHON – NOVEMBER 24, 2005

 

                               JENNIFER QUINN                               1:45:02   

 

                TURKEY TROT – NOVEMBER 24, 2005

 

KATE JOYCE                                        37:37

SARAH RICE                                        37:53      

KRISTINE KINDER                             35:32       2nd in age group

SUSAN SMITHBURG                         38:26       4th in age group

STEPHANIE KENNELLY                    38:49       7th in age group

LAUREN SUMMERHILL                    42:33

DAN DALY                                           32:58       7th in age group

MAUREEN GEORGE                            41:10       8th in age group

DEREK POWELL                                  33:30       4th in age group

NESSAN FITZMAURICE                   36:34       10th in age group

SHEILA CARNEY                                40:19       4th in age group

CINDY AUGUST                                  45:15

DALE COONEY                                    36:04       6th in age group

BETH TIERNAN                                   41:02       1st in age group

MIKE ADAMLE                                   41:03       8th in age group

CASEY BARTON                                 45:23

TERRY MULDOON                             48:18

JUDITH NEAFSEY                              45:48       1st in age group

JOSEPHINE DUNBAR                        52:25       8th in age group

DORIS CAIL                                         55:15

MARIANNE SQUILLER                     1:03:36

DIANE GRAHAM-HENRY                1:15:53

GREG GALLAGHER                            35:54

JOHN GARCIA                                    36:30

STEVE CAIN                                        31:43       5th in age group

TOM SMITHBURG                             35:09

ERIC LANDAHL                                 39:13      

CANDACE ACKER                             44:01

LEEANN HENCH                                 43:14

ROBERT HORWITZ                           40:56       7th in age group

MICH MESSINGER                             37:12

DINA CALE                                          47:13

 

RUDOLPH’S RAMBLE – DECEMBER 11, 2005

 

DEREK POWELL                                 36:25       5th in age group

JOHN GARCIA                                    40:21

TOM SMITHBURG                             40:21

CASEY BARTON                                49:14       7th in age group

TERRY MULDOON                            52:53

STEPHANIE KENNELLY                   41:32       4th in age group

LAUREN SUMMERHILL                   48:08

MARIANNE SQUILLER                    1:07:20

 

LAS VEGAS MARATHON -- DECEMBER 4, 2005

 

Melissa Caringella                               4:36:01

Joseph Caringella                                 3:50:25

 

HONOLULU MARATHON -- DECEMBER 11, 2005

 

                                Cassandra Dickinson                           4:16:47

                                Kristin Scott                                          4:16:47

                                Lesli Kibler                                            4:47:28

 

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
http://www.coachleach.com